{"id":487206,"date":"2023-08-07T10:00:09","date_gmt":"2023-08-07T08:00:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=487206"},"modified":"2023-09-05T09:12:05","modified_gmt":"2023-09-05T07:12:05","slug":"10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/","title":{"rendered":"10 nejlep\u0161\u00edch cvik\u016f s\u00a0balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/#Co_je_to_balancni_podlozka\" title=\"Co je to balan\u010dn\u00ed podlo\u017eka?\">Co je to balan\u010dn\u00ed podlo\u017eka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/#Proc_cvicit_na_balancni_podlozce\" title=\"Pro\u010d cvi\u010dit na balan\u010dn\u00ed podlo\u017ece?&nbsp;\">Pro\u010d cvi\u010dit na balan\u010dn\u00ed podlo\u017ece?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/#10_efektivnich_cviku_na_balancni_podlozce\" title=\"10 efektivn\u00edch cvik\u016f na balan\u010dn\u00ed podlo\u017ece\">10 efektivn\u00edch cvik\u016f na balan\u010dn\u00ed podlo\u017ece<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/#Trenink_s_balancni_podlozkou\" title=\"Tr\u00e9nink s balan\u010dn\u00ed podlo\u017ekou\">Tr\u00e9nink s balan\u010dn\u00ed podlo\u017ekou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e jste n\u011bkdy zkou\u0161eli cvi\u010dit na balan\u010dn\u00ed podlo\u017ece? Pokud ano, tak u\u017e asi v\u00edte, \u017ee se to na prvn\u00ed pohled m\u016f\u017ee zd\u00e1t jednodu\u0161\u0161\u00ed, ne\u017e to re\u00e1ln\u011b je. Tato tr\u00e9ninkov\u00e1 pom\u016fcka prov\u011b\u0159\u00ed va\u0161e hluboko ulo\u017een\u00e9 stabiliza\u010dn\u00ed svaly a pom\u016f\u017ee s jejich zpevn\u011bn\u00edm a pos\u00edlen\u00edm. D\u00edky tomu si ji obl\u00edbili nejen fanou\u0161ci funk\u010dn\u00edho tr\u00e9ninku. Je ide\u00e1ln\u00ed na<strong> zlep\u0161en\u00ed koordinace i rovnov\u00e1hy<\/strong> a stejn\u011b tak se hod\u00ed na zpest\u0159en\u00ed klasick\u00fdch cvik\u016f, jako je plank, kliky nebo d\u0159epy. Nem\u016f\u017eeme v\u0161ak zapomenout, \u017ee je vhodn\u00e1 i na <strong>zpevn\u011bn\u00ed kolen a kotn\u00edk\u016f<\/strong> v r\u00e1mci rehabilita\u010dn\u00edch cvik\u016f. Jak cvi\u010dit na balan\u010dn\u00ed podlo\u017ece spr\u00e1vn\u011b, se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_balancni_podlozka\"><\/span>Co je to balan\u010dn\u00ed podlo\u017eka?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Balan\u010dn\u00ed podlo\u017eka<\/a> je obl\u00edben\u00e1 tr\u00e9ninkov\u00e1 pom\u016fcka, kterou b\u011b\u017en\u011b najdete v posilovn\u00e1ch, ale m\u016f\u017eete si ji po\u0159\u00eddit tak\u00e9 dom\u016f. Horn\u00ed \u010d\u00e1st tvo\u0159\u00ed nafouknut\u00fd gumov\u00fd polovi\u010dn\u00ed bal\u00f3n a z\u00e1kladnu pevn\u00fd plastov\u00fd podstavec. P\u0159i cvi\u010den\u00ed pak m\u016f\u017eete vyu\u017e\u00edvat ob\u011b strany a ot\u00e1\u010det si ji gumovou i plastovou \u010d\u00e1st\u00ed vzh\u016fru. Tato nestabiln\u00ed plocha je pak ide\u00e1ln\u00ed na funk\u010dn\u00ed tr\u00e9nink, kter\u00fd v\u00e1m pom\u016f\u017ee zlep\u0161it<strong> balanc i koordina\u010dn\u00ed schopnosti. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1124x750.jpeg\" alt=\"Co je to balan\u010dn\u00ed podlo\u017eka na cvi\u010den\u00ed?\" class=\"wp-image-487247\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Co je to balan\u010dn\u00ed podlo\u017eka na cvi\u010den\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2021-02-17-at-17.20.12.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_cvicit_na_balancni_podlozce\"><\/span>Pro\u010d cvi\u010dit na balan\u010dn\u00ed podlo\u017ece?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pos\u00edl\u00edte svaly st\u0159edu t\u011bla<\/h3>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed na balan\u010dn\u00edch podlo\u017ek\u00e1ch, mezi kter\u00e9 pat\u0159\u00ed tak\u00e9 BOSU, bude va\u0161e t\u011blo bojovat se z\u00e1kony gravitace. U\u017e jen kdy\u017e se na ni postav\u00edte, uc\u00edt\u00edte, \u017ee to naru\u0161uje va\u0161i rovnov\u00e1hu. Budete tak muset zapojit stabiliza\u010dn\u00ed svaly, kter\u00e9 se postaraj\u00ed o udr\u017een\u00ed balancu. Jedn\u00e1 se hlavn\u011b o <strong>svaly st\u0159edu t\u011bla,<\/strong> kter\u00e9 se n\u011bkdy naz\u00fdvaj\u00ed CORE nebo hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. Ten je d\u016fle\u017eit\u00fd nejen pro <strong>spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla <\/strong>p\u0159i ka\u017edodenn\u00edch \u010dinnostech, ale tak\u00e9 p\u0159i jak\u00e9mkoliv sportu. Siln\u00fd st\u0159ed t\u011bla n\u00e1sledn\u011b vyu\u017eijete nap\u0159\u00edklad p\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch \u010dinek, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bhu<\/a>, t\u00fdmov\u00fdch sportech a dal\u0161\u00edch obl\u00edben\u00fdch aktivit\u00e1ch. Z\u00e1rove\u0148 tak pos\u00edl\u00edte p\u0159irozenou ochranu t\u011bla p\u0159ed zran\u011bn\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S pos\u00edlen\u00edm st\u0159edu t\u011bla v\u00e1m pomohou tak\u00e9 cviky na b\u0159i\u0161n\u00ed svaly, kter\u00e9 najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f na b\u0159icho.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zlep\u0161\u00edte statickou i dynamickou rovnov\u00e1hu<\/h3>\n\n\n\n<p>Budete tak tr\u00e9novat <strong>statickou i dynamickou rovnov\u00e1hu.<\/strong> Ta statick\u00e1 p\u0159edstavuje schopnost udr\u017eovat balanc v klidu, kdy t\u0159eba jen stoj\u00edme nebo sed\u00edme. Naopak dynamickou rovnov\u00e1hu vyu\u017e\u00edv\u00e1me v pohybu. Chr\u00e1n\u00ed n\u00e1s p\u0159ed ztr\u00e1tou kontroly nad dr\u017een\u00edm t\u011bla a p\u0159\u00edpadn\u00fdm p\u00e1dem. Proto je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1 pro sportovce, kte\u0159\u00ed t\u0159eba za b\u011bhu h\u00e1zej\u00ed m\u00ed\u010d spoluhr\u00e1\u010di a mus\u00ed p\u0159i tom odol\u00e1vat fyzick\u00e9mu n\u00e1poru soupe\u0159e. Krom\u011b t\u00fdmov\u00fdch sport\u016f je statick\u00e1 i dynamick\u00e1 rovnov\u00e1ha d\u016fle\u017eit\u00e1 pro <strong>gymnasty, surfa\u0159e, ly\u017ea\u0159e, snowboardisty, tenisty, jog\u00edny nebo tane\u010dn\u00edky.<\/strong> Proto i v jejich <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00e9m pl\u00e1nu<\/a> najdete cviky s balan\u010dn\u00ed podlo\u017ekou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Podpo\u0159\u00edte efektivitu pohybu<\/h3>\n\n\n\n<p>D\u00edky pravideln\u00e9mu cvi\u010den\u00ed na nestabiln\u00edch ploch\u00e1ch je sportovec p\u0159ipraven v\u010das reagovat na zm\u011bny z vn\u011bj\u0161\u00edho prost\u0159ed\u00ed, kter\u00e9 p\u016fsob\u00ed na pohybov\u00fd apar\u00e1t. U\u010d\u00ed se toti\u017e sv\u00e9 svaly, \u0161lachy, vazy a klouby <strong>efektivn\u011b zapojovat do pohybu, <\/strong>\u010d\u00edm\u017e se sni\u017euje riziko p\u0159et\u00ed\u017een\u00ed a zran\u011bn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Vyu\u017eijete ji v r\u00e1mci rehabilita\u010dn\u00edho cvi\u010den\u00ed<\/h3>\n\n\n\n<p>Tyto pom\u016fcky maj\u00ed sv\u00e9 vyu\u017eit\u00ed tak\u00e9 po \u00farazech, kdy se hod\u00ed v r\u00e1mci rehabilita\u010dn\u00edch cvi\u010den\u00ed. Pou\u017e\u00edvaj\u00ed se zejm\u00e9na na<strong> zpevn\u011bn\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-praskani-bolest-kolena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kolen<\/strong><\/a><strong> a kotn\u00edk\u016f. <\/strong>Jejich pravideln\u00e9 pou\u017e\u00edv\u00e1n\u00ed na tr\u00e9ninku v\u0161ak m\u016f\u017ee pomoci ulevit i od bolesti zad, kter\u00e1 je \u010dasto zp\u016fsobena ochabl\u00fdmi svaly. V\u00edce se o p\u0159\u00ed\u010din\u00e1ch bolesti zad dozv\u00edte z na\u0161eho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit.<\/strong><\/a>&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Budete posilovat svaly cel\u00e9ho t\u011bla<\/h3>\n\n\n\n<p>S <a href=\"https:\/\/gymbeam.cz\/fitmice-a-balancni-podlozky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00edmi pom\u016fckami<\/a> na cvi\u010den\u00ed p\u0159irozen\u011b posilujete povrchov\u00e9 i hluboce ulo\u017een\u00e9 b\u0159i\u0161n\u00ed svaly. Podle toho, jak\u00e9 cviky v r\u00e1mci tr\u00e9ninku zvol\u00edte, budete pracovat i na dal\u0161\u00edch t\u011blesn\u00fdch parti\u00edch. M\u016f\u017eete tak <strong>procvi\u010dit svaly pa\u017e\u00ed, zad i doln\u00edch kon\u010detin.<\/strong> Ocen\u00edte ji tak\u00e9 v p\u0159\u00edpad\u011b, kdy si chcete zpest\u0159it klasick\u00e9 posilov\u00e1n\u00ed. Za\u017eenete tak nudu na tr\u00e9ninku a <strong>m\u016f\u017eete se t\u011b\u0161it na dal\u0161\u00ed progres<\/strong> po str\u00e1nce v\u00fdkonnosti i vzhledu postavy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Funk\u010dn\u00ed tr\u00e9nink zvl\u00e1dnete tak\u00e9 s <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010dem<\/a>. Efektivn\u00ed cviky s touto pom\u016fckou najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"46033,44941,30209,29120,48742,49021,51190,36352,49009,53680,64675\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_efektivnich_cviku_na_balancni_podlozce\"><\/span>10 efektivn\u00edch cvik\u016f na balan\u010dn\u00ed podlo\u017ece<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mezi n\u00ed\u017ee uveden\u00fdmi najdete<strong> cviky na b\u0159icho, st\u0159ed t\u011bla, pa\u017ee, zadek i nohy. <\/strong>N\u011bkter\u00e9 si m\u016f\u017eete zt\u00ed\u017eit nebo naopak zjednodu\u0161it. S balan\u010dn\u00ed podlo\u017ekou tak zvl\u00e1dnete tr\u00e9nink cel\u00e9ho t\u011bla t\u0159eba v podob\u011b kruhov\u00e9ho tr\u00e9ninku nebo HIITu. Z\u00e1rove\u0148 po\u0159\u00e1dn\u011b zamak\u00e1te na sv\u00e9 <strong>stabilit\u011b a koordina\u010dn\u00edch schopnostech.<\/strong> Pro co nejlep\u0161\u00ed v\u00fdsledky v\u0161ak nezapom\u00ednejte na spr\u00e1vnou techniku cvik\u016f, kterou m\u00e1te u ka\u017ed\u00e9ho z nich uvedenou. P\u0159ed samotn\u00fdm tr\u00e9ninkem se lehce zah\u0159ejte (b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>) a rozh\u00fdbejte cel\u00e9 t\u011blo. Pak si u n\u011bkter\u00fdch cvik\u016f m\u016f\u017eete vybrat, zda v\u00e1m sta\u010d\u00ed z\u00e1kladn\u00ed, jednodu\u0161\u0161\u00ed nebo n\u00e1ro\u010dn\u011bj\u0161\u00ed varianta se <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e\u00ed<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem p\u0159ed balan\u010dn\u00ed podlo\u017eku a ud\u011blejte vzpor o p\u0159edlokt\u00ed. Ramena dr\u017ete kolmo nad lokty a hlavu v prodlou\u017een\u00ed p\u00e1te\u0159e. Zvedn\u011bte kolena, narovnejte nohy a zap\u0159ete se o \u0161pi\u010dky chodidel. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet minim\u00e1ln\u011b po dobu 15 sekund. Cvik si m\u016f\u017eete zjednodu\u0161it tak, \u017ee kolena polo\u017e\u00edte na zem. Po jedn\u00e9 v\u00fddr\u017ei si dejte pauzu a pak prove\u010fte je\u0161t\u011b alespo\u0148 2 s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt, jak\u00e9 m\u00e1 plank v\u00fdhody, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak plank m\u011bn\u00ed t\u011blo? Six-pack, siln\u00fd core i lep\u0161\u00ed sportovn\u00ed v\u00fdkon.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Plank-na-predlakti.gif\" alt=\"Jak cvi\u010dit plank na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487263\" title=\"Jak cvi\u010dit plank na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vkle\u010de (Bird Dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na balan\u010dn\u00ed podlo\u017eku a op\u0159ete se o ni nata\u017een\u00fdmi pa\u017eemi. Hlavu dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem z\u00e1rove\u0148 zvedn\u011bte a narovnejte pravou ruku a levou nohu. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pak zvedn\u011bte levou ruku a pravou nohu. Pokra\u010dujte st\u0159\u00edd\u00e1n\u00edm stran a\u017e do dokon\u010den\u00ed cel\u00e9 s\u00e9rie.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Bird-Dog_vers-02.gif\" alt=\"Jak cvi\u010dit cvik bird dog na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487279\" title=\"Jak cvi\u010dit cvik bird dog na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Stahov\u00e1n\u00ed pa\u017e\u00ed (Lateral Pulldown)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si b\u0159ichem na st\u0159ed balan\u010dn\u00ed podlo\u017eky. Nohy nechte lehce pokr\u010den\u00e9 a kolena i \u0161pi\u010dky polo\u017ete na zem. Hrudn\u00edk dr\u017ete vzp\u0159\u00edmen\u00fd, hlavu v prodlou\u017een\u00ed p\u00e1te\u0159e a ruce vzpa\u017ete. Zpevn\u011bte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte mezilopatkov\u00e9 svaly, postupn\u011b pokr\u010dte pa\u017ee v loktech a kontrolovan\u011b je p\u0159itahujte k bok\u016fm. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed horn\u00ed \u010d\u00e1sti zad, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Superman-pull.gif\" alt=\"Jak cvi\u010dit pulldown na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487295\" title=\"Jak cvi\u010dit pulldown na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Stahov\u00e1n\u00ed pa\u017e\u00ed s expanderem (Banded Lateral Pulldown)<\/h4>\n\n\n\n<p>Tento cvik si m\u016f\u017eete zt\u00ed\u017eit p\u0159id\u00e1n\u00edm <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expanderu<\/a>. Chytnete ho ob\u011bma rukama, vzpa\u017e\u00edte a pak cvi\u010d\u00edte stejn\u011b jako u z\u00e1kladn\u00ed varianty. Expander stahujte pod hlavu a sna\u017ete se ho dr\u017eet pod st\u00e1l\u00fdm nap\u011bt\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Hyperextenze (Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si b\u0159ichem na st\u0159ed balan\u010dn\u00ed podlo\u017eky. Nohy nechte lehce pokr\u010den\u00e9 a kolena i \u0161pi\u010dky polo\u017ete na zem. Hrudn\u00edk dr\u017ete vzp\u0159\u00edmen\u00fd, hlavu v prodlou\u017een\u00ed p\u00e1te\u0159e a ruce vzpa\u017ete. Zpevn\u011bte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte z\u00e1rove\u0148 pa\u017ee, hlavu i hrudn\u00edk o n\u011bkolik centimetr\u016f v\u00fd\u0161e, \u010d\u00edm\u017e provedete m\u00edrn\u00fd z\u00e1klon. S n\u00e1dechem se pak vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Hyperextenze.gif\" alt=\"Jak cvi\u010dit hyperextenzi na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487316\" title=\"Jak cvi\u010dit hyperextenzi na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hyperextenze se z\u00e1t\u011b\u017e\u00ed (Weighted Hyperextension)<\/h4>\n\n\n\n<p>Pokud chcete vyzkou\u0161et n\u00e1ro\u010dn\u011bj\u0161\u00ed variantu, chytn\u011bte ob\u011bma rukama men\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a> nebo t\u0159eba leh\u010d\u00ed <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>. Tento cvik se z\u00e1t\u011b\u017e\u00ed je v\u0161ak vhodn\u00fd pro tr\u00e9novan\u011bj\u0161\u00ed jedince. Hroz\u00ed p\u0159i tom toti\u017e p\u0159et\u00ed\u017een\u00ed spodn\u00ed \u010d\u00e1sti zad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si b\u0159ichem na st\u0159ed balan\u010dn\u00ed podlo\u017eky. Hrudn\u00edk dr\u017ete vzp\u0159\u00edmen\u00fd, hlavu v prodlou\u017een\u00ed p\u00e1te\u0159e a ruce vzpa\u017ete. Pak aktivujte st\u0159ed t\u011bla a zvedn\u011bte tak\u00e9 narovnan\u00e9 nohy.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet minim\u00e1ln\u011b po dobu 15 sekund. Pak polo\u017ete ruce i nohy na zem, dejte si pauzu a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00e1 v\u00fddr\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Superman.gif\" alt=\"Jak cvi\u010dit cvik superman na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487332\" title=\"Jak cvi\u010dit cvik superman na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Horolezec (Mountain Climber)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Oto\u010dte balan\u010dn\u00ed podlo\u017eku nafouknutou \u010d\u00e1st\u00ed na zem. Nata\u017een\u00fdmi pa\u017eemi se op\u0159ete o boky podlo\u017eky a p\u0159ejd\u011bte do pozice planku. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte jednu nohu a koleno p\u0159it\u00e1hn\u011bte do k\u0159\u00ed\u017ee sm\u011brem k hrudn\u00edku. Pot\u00e9 se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete opakov\u00e1n\u00edm na druhou nohu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Horolezec.gif\" alt=\"Jak cvi\u010dit cvik horolezec na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487348\" title=\"Jak cvi\u010dit cvik horolezec na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Kliky (Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Oto\u010dte balan\u010dn\u00ed podlo\u017eku nafouknutou \u010d\u00e1st\u00ed na zem. Nata\u017een\u00fdmi pa\u017eemi se op\u0159ete o boky podlo\u017eky a p\u0159ejd\u011bte do pozice planku. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a ud\u011blejte klik. Ve spodn\u00ed pozici se sna\u017ete hrudn\u00edk p\u0159ibl\u00ed\u017eit podlo\u017ece. Myslete na to, aby se v\u00e1m neproh\u00fdbala z\u00e1da.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Kliky.gif\" alt=\"Jak cvi\u010dit kliky na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487364\" title=\"Jak cvi\u010dit kliky na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednodu\u0161\u0161\u00ed varianta: Kliky na kolenou (Knee Push Ups)<strong><\/strong><\/h4>\n\n\n\n<p>Pokud jsou pro v\u00e1s b\u011b\u017en\u00e9 kliky p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00e9, m\u016f\u017eete vyzkou\u0161et jednodu\u0161\u0161\u00ed variantu na kolenou. D\u00e1vejte u toho tak\u00e9 pozor na proh\u00fdb\u00e1n\u00ed v z\u00e1dech a maxim\u00e1ln\u00ed kontrolu pohybu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Kliky-na-kolenach.gif\" alt=\"Jak cvi\u010dit kliky na  kolenou na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487380\" title=\"Jak cvi\u010dit kliky na  kolenou na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Stoj na jedn\u00e9 noze (One Leg Standing)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>S opatrnost\u00ed se postavte na balan\u010dn\u00ed podlo\u017eku. Pa\u017ee nechte voln\u011b u t\u011bla, nap\u0159imte se a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte jednu nohu a pokr\u010den\u00e9 koleno zkuste dostat a\u017e do v\u00fd\u0161ky va\u0161ich bok\u016f. Klidn\u011b v\u0161ak za\u010dn\u011bte se zvednut\u00edm nohy jen do v\u00fd\u0161ky n\u011bkolika centimetr\u016f nad podlo\u017eku. Zkuste takto vydr\u017eet alespo\u0148 5 sekund, pak polo\u017ete nohu zp\u011bt a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu a pot\u00e9 na druhou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Statie-na-jednej-nohe.gif\" alt=\"Stoj na jedn\u00e9 noze na balan\u010dn\u00ed podlo\u017ece\" class=\"wp-image-487396\" title=\"Stoj na jedn\u00e9 noze na balan\u010dn\u00ed podlo\u017ece\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Stoj na jedn\u00e9 noze se z\u00e1t\u011b\u017e\u00ed (Weighted One Leg Standing)<\/h4>\n\n\n\n<p>Pokud je pro v\u00e1s tento cvik p\u0159\u00edli\u0161 jednoduch\u00fd a cht\u011bli byste v\u011bt\u0161\u00ed v\u00fdzvu, m\u016f\u017eete si p\u0159idat <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e<\/a>. Hod\u00ed se na to nap\u0159\u00edklad jednoru\u010dka, kettlebell nebo <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a>, kter\u00fd chytnete ob\u011bma rukama p\u0159ed hrudn\u00edkem. Tak\u00e9 si m\u016f\u017eete vz\u00edt z\u00e1t\u011b\u017e do ka\u017ed\u00e9 ruky a dr\u017eet ji vedle bok\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. D\u0159ep (Squat)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>S opatrnost\u00ed se postavte na balan\u010dn\u00ed podlo\u017eku. Pa\u017ee nechte voln\u011b viset pod\u00e9l bok\u016f, nap\u0159imte se a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Jeho hloubku zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. D\u00e1vejte pozor tak\u00e9 na kolena, kter\u00e1 by m\u011bla sm\u011b\u0159ovat lehce do stran. S v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, vt\u00e1\u010den\u00ed kolen dovnit\u0159.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Drepy_front.gif\" alt=\"Jak cvi\u010dit d\u0159ep na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487412\" title=\"Jak cvi\u010dit d\u0159ep na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Goblet d\u0159ep (Goblet Squat)<\/h4>\n\n\n\n<p>Tento cvik si m\u016f\u017eete zt\u00ed\u017eit tak\u00e9 p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee v podob\u011b <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellu<\/a>, kter\u00fd chytnete ob\u011bma rukama p\u0159ed hrudn\u00edkem a pokra\u010dujete stejn\u011b jako s vlastn\u00ed vahou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. V\u00fdpad vzad (Back Lunge)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>S opatrnost\u00ed se postavte na balan\u010dn\u00ed podlo\u017eku. Pa\u017ee dejte v bok, nap\u0159imte se a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a p\u0159eneste v\u00e1hu na jednu nohu. Druhou ud\u011blejte krok vzad a\u017e na podlo\u017eku a z\u00e1rove\u0148 pokr\u010dte kolena p\u0159edn\u00ed i zadn\u00ed nohy. Tou se m\u016f\u017eete lehce dotknout zem\u011b. S v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete opakov\u00e1n\u00edm na druhou nohu. Stejn\u011b tak m\u016f\u017eete nejprve odcvi\u010dit s\u00e9rii na jednu a a\u017e pak na druhou nohu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/Vypady_obe-nohy.gif\" alt=\"Jak cvi\u010dit v\u00fdpady na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-487428\" title=\"Jak cvi\u010dit v\u00fdpady na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianta cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V\u00fdpady se z\u00e1t\u011b\u017e\u00ed (Weighted Lunges)<\/h4>\n\n\n\n<p>Tak\u00e9 v\u00fdpady m\u016f\u017eete d\u011blat se z\u00e1t\u011b\u017e\u00ed. Vhodn\u00fd je <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> nebo jednoru\u010dka p\u0159ed hrudn\u00edkem, <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osa<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a> na z\u00e1dech nebo <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eov\u00e1 vesta<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_s_balancni_podlozkou\"><\/span>Tr\u00e9nink s balan\u010dn\u00ed podlo\u017ekou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00edskejte dal\u0161\u00ed inspiraci na tr\u00e9nink s touto pom\u016fckou nebo si rovnou zacvi\u010dte podle na\u0161eho videa.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"TOP 16 cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na cel\u00e9 t\u011blo l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/JJ2MC0NVljI?start=2&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed cvik\u016f s balan\u010dn\u00ed podlo\u017ekou m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si zpest\u0159it tr\u00e9nink. <strong>Pos\u00edl\u00edte d\u00edky n\u00ed nejen st\u0159ed t\u011bla, ale tak\u00e9 pa\u017en\u00ed, z\u00e1dov\u00e9, h\u00fd\u017e\u010fov\u00e9 a stehenn\u00ed svaly. <\/strong>Z\u00e1rove\u0148 zapracujete na rovnov\u00e1ze a koordinaci. Do sv\u00e9ho t\u00fddenn\u00edho pl\u00e1nu si tak m\u016f\u017eete nov\u011b p\u0159idat HIIT nebo kruhov\u00fd tr\u00e9nink s balan\u010dn\u00ed podlo\u017ekou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m tento \u010dl\u00e1nek l\u00edbil, sd\u00edlejte ho i se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed jist\u011b tak\u00e9 ocen\u00ed tipy na tr\u00e9nink s balan\u010dn\u00ed podlo\u017ekou.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak spr\u00e1vn\u011b cvi\u010dit na balan\u010dn\u00ed podlo\u017ece? V \u010dl\u00e1nku najdete n\u00e1vod na 10 \u00fa\u010dinn\u00fdch cvik\u016f pro siln\u011bj\u0161\u00ed st\u0159ed t\u011bla, pevn\u00e9 pa\u017ee, h\u00fd\u017ed\u011b i nohy. <\/p>\n","protected":false},"author":129,"featured_media":487215,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6453,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-487206","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviceni","10":"tag-pomucky-na-cviceni","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nejlep\u0161\u00edch cvik\u016f s\u00a0balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Balan\u010dn\u00ed podlo\u017eka je pom\u016fcka na dom\u00e1c\u00ed cvi\u010den\u00ed. Hod\u00ed se na posilov\u00e1n\u00ed st\u0159edu t\u011bla a doln\u00edch kon\u010detin. \u010cl\u00e1nek obsahuje \u00fa\u010dinn\u00e9 cviky na b\u0159icho, nohy a zadek.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 nejlep\u0161\u00edch cvik\u016f s\u00a0balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Balan\u010dn\u00ed podlo\u017eka je pom\u016fcka na dom\u00e1c\u00ed cvi\u010den\u00ed. 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