{"id":488837,"date":"2023-08-07T13:24:43","date_gmt":"2023-08-07T11:24:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=488837"},"modified":"2023-08-16T15:37:42","modified_gmt":"2023-08-16T13:37:42","slug":"10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/","title":{"rendered":"10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela"},"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.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/#Co_je_to_balancna_podlozka\" title=\"\u010co je to balan\u010dn\u00e1 podlo\u017eka?\">\u010co je to balan\u010dn\u00e1 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.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/#Preco_cvicit_na_balancnej_podlozke\" title=\"Pre\u010do cvi\u010di\u0165 na balan\u010dnej podlo\u017eke?\">Pre\u010do cvi\u010di\u0165 na balan\u010dnej podlo\u017eke?<\/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.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/#10_efektivnych_cvikov_na_balancnej_podlozke\" title=\"10 efekt\u00edvnych cvikov na balan\u010dnej podlo\u017eke\">10 efekt\u00edvnych cvikov na balan\u010dnej podlo\u017eke<\/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.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/#Trening_s_balancnou_podlozkou\" title=\"Tr\u00e9ning s balan\u010dnou podlo\u017ekou\">Tr\u00e9ning s balan\u010dnou 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.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e ste niekedy sk\u00fa\u0161ali cvi\u010di\u0165 na balan\u010dnej podlo\u017eke? Pokia\u013e \u00e1no, tak u\u017e asi viete, \u017ee sa to na prv\u00fd poh\u013ead m\u00f4\u017ee zda\u0165 jednoduch\u0161ie, ne\u017e to re\u00e1lne je. T\u00e1to tr\u00e9ningov\u00e1 pom\u00f4cka prever\u00ed va\u0161e hlboko ulo\u017een\u00e9 stabiliza\u010dn\u00e9 svaly a pom\u00f4\u017ee s ich spevnen\u00edm a posilnen\u00edm. V\u010faka tomu si ju ob\u013e\u00fabili nielen fan\u00fa\u0161ikovia funk\u010dn\u00e9ho tr\u00e9ningu. Je ide\u00e1lna na <strong>zlep\u0161enie koordin\u00e1cie aj rovnov\u00e1hy<\/strong> a rovnako tak sa hod\u00ed na spestrenie klasick\u00fdch cvikov, ako je plank, kliky alebo drepy. Nem\u00f4\u017eeme v\u0161ak zabudn\u00fa\u0165 na to, \u017ee je vhodn\u00e1 aj na <strong>spevnenie kolien a \u010dlenkov<\/strong> v r\u00e1mci rehabilita\u010dn\u00fdch cvikov. Ako cvi\u010di\u0165 na balan\u010dnej podlo\u017eke spr\u00e1vne, sa dozviete v dne\u0161nom \u010dl\u00e1nku.<\/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_balancna_podlozka\"><\/span>\u010co je to balan\u010dn\u00e1 podlo\u017eka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Balan\u010dn\u00e1 podlo\u017eka<\/a> je ob\u013e\u00faben\u00e1 tr\u00e9ningov\u00e1 pom\u00f4cka, ktor\u00fa be\u017ene n\u00e1jdete v posil\u0148ovniach, ale m\u00f4\u017eete si ju zaobstara\u0165 aj domov. Horn\u00fa \u010das\u0165 tvor\u00ed naf\u00faknut\u00fd gumov\u00fd polovi\u010dn\u00fd bal\u00f3n a z\u00e1klad\u0148u pevn\u00fd plastov\u00fd podstavec. Pri cvi\u010den\u00ed m\u00f4\u017eete vyu\u017e\u00edva\u0165 obe strany a ot\u00e1\u010da\u0165 si ju gumovou aj plastovou \u010das\u0165ou nahor. T\u00e1to nestabiln\u00e1 plocha je potom ide\u00e1lna na funk\u010dn\u00fd tr\u00e9ning, ktor\u00fd v\u00e1m pom\u00f4\u017ee zlep\u0161i\u0165 <strong>balans aj koordina\u010dn\u00e9 schopnosti.<\/strong> <span 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=\"\u010co je to balan\u010dn\u00e1 podlo\u017eka na cvi\u010denie?\" class=\"wp-image-487247\" width=\"843\" height=\"563\" title=\"\u010co je to balan\u010dn\u00e1 podlo\u017eka na cvi\u010denie?\" 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=\"Preco_cvicit_na_balancnej_podlozke\"><\/span>Pre\u010do cvi\u010di\u0165 na balan\u010dnej podlo\u017eke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Posiln\u00edte svaly stredu tela<\/h3>\n\n\n\n<p>Pri cvi\u010den\u00ed na balan\u010dn\u00fdch podlo\u017ek\u00e1ch, medzi ktor\u00e9 patr\u00ed aj BOSU, bude va\u0161e telo bojova\u0165 so z\u00e1konmi gravit\u00e1cie. U\u017e len ke\u010f sa na \u0148u postav\u00edte, uc\u00edtite, \u017ee to nar\u00fa\u0161a va\u0161u rovnov\u00e1hu. Budete tak musie\u0165 zapoji\u0165 stabiliza\u010dn\u00e9 svaly, ktor\u00e9 sa postaraj\u00fa o udr\u017eanie rovnov\u00e1hy. Ide hlavne o svaly <strong>stredu tela,<\/strong> ktor\u00e9 sa niekedy naz\u00fdvaj\u00fa CORE alebo hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice. Ten je d\u00f4le\u017eit\u00fd nielen pre <strong>spr\u00e1vne dr\u017eanie tela<\/strong> pri ka\u017edodenn\u00fdch \u010dinnostiach, ale aj pri akomko\u013evek \u0161porte. Siln\u00fd stred tela n\u00e1sledne vyu\u017eijete napr\u00edklad pri zdv\u00edhan\u00ed \u0165a\u017ek\u00fdch \u010diniek, <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noopener\">behu<\/a>, t\u00edmov\u00fdch \u0161portoch a \u010fal\u0161\u00edch ob\u013e\u00faben\u00fdch aktivit\u00e1ch. Z\u00e1rove\u0148 tak posiln\u00edte prirodzen\u00fa ochranu tela pred zranen\u00edm. <span 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 posilnen\u00edm stredu tela v\u00e1m pom\u00f4\u017eu aj cviky na bru\u0161n\u00e9 svaly, ktor\u00e9 n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>13 najlep\u0161\u00edch cvikov na brucho.<\/strong><\/a><\/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 statick\u00fa aj dynamick\u00fa rovnov\u00e1hu<\/h3>\n\n\n\n<p>Budete tak tr\u00e9nova\u0165 <strong>statick\u00fa aj dynamick\u00fa rovnov\u00e1hu.<\/strong> T\u00e1 statick\u00e1 predstavuje schopnos\u0165 udr\u017eova\u0165 balans v pokoji, ke\u010f napr\u00edklad len stoj\u00edme alebo sed\u00edme. Naopak dynamick\u00fa rovnov\u00e1hu vyu\u017e\u00edvame v pohybe. Chr\u00e1ni n\u00e1s pred stratou kontroly nad dr\u017ean\u00edm tela a pr\u00edpadn\u00fdm p\u00e1dom. Preto je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1 pre \u0161portovcov, ktor\u00ed napr\u00edklad za behu h\u00e1d\u017eu loptu spoluhr\u00e1\u010dovi a musia pri tom odol\u00e1va\u0165 fyzick\u00e9mu n\u00e1poru s\u00fapera. Okrem t\u00edmov\u00fdch \u0161portov je statick\u00e1 aj dynamick\u00e1 rovnov\u00e1ha d\u00f4le\u017eit\u00e1 pre <strong>gymnastov, surferov, ly\u017eiarov, snowboardistov, tenistov, jog\u00ednov alebo tane\u010dn\u00edkov.<\/strong> Preto aj v ich <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">tr\u00e9ningovom pl\u00e1ne<\/a> n\u00e1jdete cviky s balan\u010dnou podlo\u017ekou.<\/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. Podpor\u00edte efektivitu pohybu<\/h3>\n\n\n\n<p>V\u010faka pravideln\u00e9mu cvi\u010deniu na nestabiln\u00fdch ploch\u00e1ch je \u0161portovec pripraven\u00fd v\u010das reagova\u0165 na zmeny z vonkaj\u0161ieho prostredia, ktor\u00e9 p\u00f4sobia na pohybov\u00fd apar\u00e1t. U\u010d\u00ed sa toti\u017e svoje svaly, \u0161\u013eachy, v\u00e4zy a k\u013aby <strong>efekt\u00edvne zap\u00e1ja\u0165 do pohybu,<\/strong> \u010d\u00edm zni\u017euje riziko pre\u0165a\u017eenia a zranenia. <span 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 ju v r\u00e1mci rehabilita\u010dn\u00e9ho cvi\u010denia<\/h3>\n\n\n\n<p>Tieto pom\u00f4cky maj\u00fa svoje vyu\u017eitie aj po \u00farazoch, kedy sa hodia v r\u00e1mci rehabilita\u010dn\u00fdch cvi\u010den\u00ed. Pou\u017e\u00edvaj\u00fa sa najm\u00e4 na <strong>spevnenie <\/strong><strong><a href=\"https:\/\/gymbeam.sk\/blog\/praskanie-a-bolest-kolien-najcastejsie-priciny-a-vhodne-cviky\/\" target=\"_blank\" rel=\"noopener\">kolien<\/a> a \u010dlenkov.<\/strong> Ich pravideln\u00e9 pou\u017e\u00edvanie na tr\u00e9ningu v\u0161ak m\u00f4\u017ee pom\u00f4c\u0165 u\u013eavi\u0165 aj od bolesti chrbta, ktor\u00e1 je \u010dasto sp\u00f4soben\u00e1 ochabnut\u00fdmi svalmi. Viac sa o pr\u00ed\u010din\u00e1ch bolesti chrbta dozviete z n\u00e1\u0161ho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noopener\"><strong>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165.<\/strong><\/a> <span 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 posil\u0148ova\u0165 svaly cel\u00e9ho tela<\/h3>\n\n\n\n<p>S <a href=\"https:\/\/gymbeam.sk\/fitlopty-a-balancne-podlozky\" target=\"_blank\" rel=\"noopener\">balan\u010dn\u00fdmi pom\u00f4ckami<\/a> na cvi\u010denie prirodzene posil\u0148ujete povrchov\u00e9 aj hlboko ulo\u017een\u00e9 bru\u0161n\u00e9 svaly. Pod\u013ea toho, ak\u00e9 cviky v r\u00e1mci tr\u00e9ningu zvol\u00edte, budete pracova\u0165 aj na \u010fal\u0161\u00edch telesn\u00fdch parti\u00e1ch. M\u00f4\u017eete tak <strong>precvi\u010di\u0165 svaly pa\u017e\u00ed, chrbta aj doln\u00fdch kon\u010dat\u00edn.<\/strong> Balan\u010dn\u00e9 pom\u00f4cky ocen\u00edte aj v pr\u00edpade, ke\u010f si chcete spestri\u0165 klasick\u00e9 posil\u0148ovanie. Za\u017eeniete tak nudu na tr\u00e9ningu a <strong>m\u00f4\u017eete sa te\u0161i\u0165 na \u010fal\u0161\u00ed progres<\/strong> v r\u00e1mci v\u00fdkonnosti aj vzh\u013eadu 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\u00fd tr\u00e9ning zvl\u00e1dnete aj s <a href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noopener\">fit loptou<\/a>. Efekt\u00edvne cviky s touto pom\u00f4ckou n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\"><strong>10 \u00fa\u010dinn\u00fdch cvikov na brucho a na zadok s fit loptou.<\/strong><\/a><\/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=\"29120,30209,67384,78091,95077\" ><\/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_efektivnych_cvikov_na_balancnej_podlozke\"><\/span>10 efekt\u00edvnych cvikov na balan\u010dnej podlo\u017eke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi ni\u017e\u0161ie uveden\u00fdmi n\u00e1jdete <strong>cviky na brucho, stred tela, pa\u017ee, zadok aj nohy.<\/strong> Niektor\u00e9 si m\u00f4\u017eete s\u0165a\u017ei\u0165 alebo naopak zjednodu\u0161i\u0165. S balan\u010dnou podlo\u017ekou tak zvl\u00e1dnete tr\u00e9ning cel\u00e9ho tela napr\u00edklad v podobe kruhov\u00e9ho tr\u00e9ningu alebo HIITu. Z\u00e1rove\u0148 poriadne zamak\u00e1te na svojej<strong> stabilite a koordina\u010dn\u00fdch schopnostiach.<\/strong> Pre \u010do najlep\u0161ie v\u00fdsledky v\u0161ak nezab\u00fadajte na spr\u00e1vnu techniku cvikov, ktor\u00fa m\u00e1te pri ka\u017edom z nich uveden\u00fa. Pred samotn\u00fdm tr\u00e9ningom sa \u013eahko zahrejte (beh na mieste alebo sk\u00e1kanie cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\">\u0161vihadlo<\/a>) a rozh\u00fdbte cel\u00e9 telo. Potom si pri niektor\u00fdch cvikoch m\u00f4\u017eete vybra\u0165, \u010di v\u00e1m sta\u010d\u00ed z\u00e1kladn\u00fd, jednoduch\u0161\u00ed alebo n\u00e1ro\u010dnej\u0161\u00ed variant so <a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\">z\u00e1\u0165a\u017eou<\/a>.<\/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\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem pred balan\u010dn\u00fa podlo\u017eku a oprite sa o \u0148u pomocou predlakt\u00ed. Ramen\u00e1 dr\u017ete kolmo nad lak\u0165ami a hlavu v pred\u013a\u017een\u00ed chrbtice. Zdvihnite kolen\u00e1, narovnajte nohy a podoprite \u0161pi\u010dky chodidiel. Spevnite telo a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 minim\u00e1lne po dobu 15 sek\u00fand. Cvik si m\u00f4\u017eete zjednodu\u0161i\u0165 tak, \u017ee kolen\u00e1 polo\u017e\u00edte na zem. Po jednej s\u00e9rii si dajte pauzu a potom urobte e\u0161te aspo\u0148 2 s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete dozvedie\u0165, ak\u00e9 m\u00e1 plank v\u00fdhody, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\"><strong>Ako plank men\u00ed telo? Six-pack, siln\u00fd core aj lep\u0161\u00ed \u0161portov\u00fd 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=\"Ako cvi\u010di\u0165 plank na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487263\" title=\"Ako cvi\u010di\u0165 plank na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zdv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v k\u013eaku (Bird Dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na balan\u010dn\u00fa podlo\u017eku a oprite sa o \u0148u natiahnut\u00fdmi pa\u017eami. Hlavu dr\u017ete v pred\u013a\u017een\u00ed chrbtice a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom z\u00e1rove\u0148 zdvihnite a narovnajte prav\u00fa ruku a \u013eav\u00fa nohu. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom zdvihnite \u013eav\u00fa ruku a prav\u00fa nohu. Pokra\u010dujte striedan\u00edm str\u00e1n a\u017e do dokon\u010denia celej s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, 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=\"Ako cvi\u010di\u0165 cvik bird dog na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487279\" title=\"Ako cvi\u010di\u0165 cvik bird dog na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. S\u0165ahovanie pa\u017e\u00ed (Lateral Pulldown)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si bruchom na stred balan\u010dnej podlo\u017eky. Nohy nechajte \u013eahko pokr\u010den\u00e9 a kolen\u00e1 aj \u0161pi\u010dky polo\u017ete na zem. Hrudn\u00edk dr\u017ete vzpriamen\u00fd, hlavu v pred\u013a\u017een\u00ed chrbtice a ruky vzpa\u017ete. Spevnite stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom aktivujte medzilopatkov\u00e9 svaly, postupne pokr\u010dte pa\u017ee v lak\u0165och a kontrolovane ich pri\u0165ahujte k bokom. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie hornej \u010dasti chrbta, 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=\"Ako cvi\u010di\u0165 pulldown na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487295\" title=\"Ako cvi\u010di\u0165 pulldown na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. S\u0165ahovanie pa\u017e\u00ed s expanderom (Banded Lateral Pulldown)<\/h4>\n\n\n\n<p>Tento cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 pridan\u00edm <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\">posil\u0148ovacej gumy<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-band-set-gymbeam.html\">expandera<\/a>. Chyt\u00edte ho oboma rukami, vzpa\u017e\u00edte a potom cvi\u010d\u00edte rovnako ako pri z\u00e1kladnom variante. Expander s\u0165ahujte pod hlavu a sna\u017ete sa ho dr\u017ea\u0165 pod st\u00e1lym nap\u00e4t\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. Hyperextenzia (Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si bruchom na stred balan\u010dnej podlo\u017eky. Nohy nechajte \u013eahko pokr\u010den\u00e9 a kolen\u00e1 aj \u0161pi\u010dky polo\u017ete na zem. Hrudn\u00edk dr\u017ete vzpriamen\u00fd, hlavu v pred\u013a\u017een\u00ed chrbtice a ruky vzpa\u017ete. Spevnite stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite z\u00e1rove\u0148 pa\u017ee, hlavu aj hrudn\u00edk o nieko\u013eko centimetrov vy\u0161\u0161ie, \u010d\u00edm vykon\u00e1te mierny z\u00e1klon. S n\u00e1dychom sa potom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/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=\"Ako cvi\u010di\u0165 hyperextenziu na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487316\" title=\"Ako cvi\u010di\u0165 hyperextenziu na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hyperextenzia so z\u00e1\u0165a\u017eou (Weighted Hyperextension)<\/h4>\n\n\n\n<p>Pokia\u013e chcete vysk\u00fa\u0161a\u0165 n\u00e1ro\u010dnej\u0161\u00ed variant, chy\u0165te oboma rukami men\u0161iu <a href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\">jednoru\u010dku<\/a> alebo napr\u00edklad \u013eah\u0161\u00ed <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebell<\/a>. Tento cvik so z\u00e1\u0165a\u017eou je v\u0161ak vhodn\u00fd pre tr\u00e9novanej\u0161\u00edch jedincov. Hroz\u00ed pri \u0148om toti\u017e pre\u0165a\u017eenie spodnej \u010dasti chrbta.<\/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\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si bruchom na stred balan\u010dnej podlo\u017eky. Hrudn\u00edk dr\u017ete vzpriamen\u00fd, hlavu v pred\u013a\u017een\u00ed chrbtice a ruky vzpa\u017ete. Potom aktivujte stred tela a zdvihnite aj narovnan\u00e9 nohy.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 minim\u00e1lne po dobu 15 sek\u00fand. Potom polo\u017ete ruky aj nohy na zem, dajte si pauzu a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00e1 v\u00fddr\u017e, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 cvik superman na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487332\" title=\"Ako cvi\u010di\u0165 cvik superman na balan\u010dnej podlo\u017eke?\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Oto\u010dte balan\u010dn\u00fa podlo\u017eku naf\u00faknutou \u010das\u0165ou na zem. Natiahnut\u00fdmi pa\u017eami sa oprite o boky podlo\u017eky a prejdite do poz\u00edcie planku. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite jednu nohu a koleno pritiahnite do kr\u00ed\u017ea smerom k hrudn\u00edku. Potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete opakovan\u00edm na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 cvik horolezec na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487348\" title=\"Ako cvi\u010di\u0165 cvik horolezec na balan\u010dnej podlo\u017eke?\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Oto\u010dte balan\u010dn\u00fa podlo\u017eku naf\u00faknutou \u010das\u0165ou na zem. Natiahnut\u00fdmi pa\u017eami sa oprite o boky podlo\u017eky a prejdite do poz\u00edcie planku. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a urobte klik. V spodnej poz\u00edcii sa sna\u017ete hrudn\u00edk pribl\u00ed\u017ei\u0165 k podlo\u017eke. Myslite na to, aby sa v\u00e1m nepreh\u00fdbal chrb\u00e1t.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 kliky na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487364\" title=\"Ako cvi\u010di\u0165 kliky na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednoduch\u0161\u00ed variant: Kliky na kolen\u00e1ch (Knee Push Ups)<\/h4>\n\n\n\n<p>Pokia\u013e s\u00fa pre v\u00e1s be\u017en\u00e9 kliky pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 jednoduch\u0161\u00ed variant na kolen\u00e1ch. D\u00e1vajte pri tom tie\u017e pozor na preh\u00fdbanie v chrbte a maxim\u00e1lnu 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=\"Ako cvi\u010di\u0165 k\u013eu\u010dky na kolen\u00e1ch na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487380\" title=\"Ako cvi\u010di\u0165 k\u013eu\u010dky na kolen\u00e1ch na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Stoj na jednej nohe (One Leg Standing)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Opatrne sa postavte na balan\u010dn\u00fa podlo\u017eku. Ruky nechajte vo\u013ene pri tele, vystrite sa a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite jednu nohu a pokr\u010den\u00e9 koleno sk\u00faste dosta\u0165 a\u017e do v\u00fd\u0161ky va\u0161ich bokov. Pokojne v\u0161ak za\u010dnite so zdvihnut\u00edm nohy len do v\u00fd\u0161ky nieko\u013ek\u00fdch centimetrov nad podlo\u017eku. Sk\u00faste takto vydr\u017ea\u0165 aspo\u0148 5 sek\u00fand, potom polo\u017ete nohu sp\u00e4\u0165 a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/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\/Statie-na-jednej-nohe.gif\" alt=\"Stoj na jednej nohe na balan\u010dnej podlo\u017eke\" class=\"wp-image-487396\" title=\"Stoj na jednej nohe na balan\u010dnej podlo\u017eke\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Stoj na jednej nohe so z\u00e1\u0165a\u017eou (Weighted One Leg Standing)<\/h4>\n\n\n\n<p>Pokia\u013e je pre v\u00e1s tento cvik pr\u00edli\u0161 jednoduch\u00fd a chceli by ste v\u00e4\u010d\u0161iu v\u00fdzvu, m\u00f4\u017eete si prida\u0165 <a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\">z\u00e1\u0165a\u017e<\/a>. Hod\u00ed sa na to napr\u00edklad jednoru\u010dka, kettlebell alebo <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\">kot\u00fa\u010d<\/a>, ktor\u00fd chyt\u00edte oboma rukami pred hrudn\u00edkom. Tie\u017e si m\u00f4\u017eete vzia\u0165 z\u00e1\u0165a\u017e do ka\u017edej ruky a dr\u017ea\u0165 ju ved\u013ea bokov.<\/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. Drep (Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Opatrne sa postavte na balan\u010dn\u00fa podlo\u017eku. Ruky nechajte vo\u013ene visie\u0165 pozd\u013a\u017e bokov, vzpriamte sa a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. Jeho h\u013abku zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. D\u00e1vajte pozor aj na kolen\u00e1, ktor\u00e9 by mali smerova\u0165 \u013eahko do str\u00e1n. S v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, vt\u00e1\u010danie kolien dovn\u00fatra.<\/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=\"Ako cvi\u010di\u0165 drep na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487412\" title=\"Ako cvi\u010di\u0165 drep na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Goblet drep (Goblet Squat)<\/h4>\n\n\n\n<p>Tento cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 aj pridan\u00edm z\u00e1\u0165a\u017ee v podobe <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dky<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebellu<\/a>, ktor\u00fd chyt\u00edte oboma rukami pred hrudn\u00edkom a pokra\u010dujete rovnako ako s vlastnou v\u00e1hou.<\/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)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Opatrne sa postavte na balan\u010dn\u00fa podlo\u017eku. Ruky dajte v bok, vzpriamte sa a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a preneste v\u00e1hu na jednu nohu. Druhou urobte krok vzad a\u017e na podlo\u017eku a z\u00e1rove\u0148 pokr\u010dte kolen\u00e1 prednej aj zadnej nohy. Tou sa m\u00f4\u017eete \u013eahko dotkn\u00fa\u0165 zeme. S v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete opakovan\u00edm na druh\u00fa nohu. Takto m\u00f4\u017eete odcvi\u010di\u0165 s\u00e9riu na jednu a a\u017e potom na druh\u00fa nohu.<\/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=\"Ako cvi\u010di\u0165 v\u00fdpady na balan\u010dnej podlo\u017eke?\" class=\"wp-image-487428\" title=\"Ako cvi\u010di\u0165 v\u00fdpady na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V\u00fdpady so z\u00e1\u0165a\u017eou (Weighted Lunges)<\/h4>\n\n\n\n<p>V\u00fdpady tie\u017e m\u00f4\u017eete robi\u0165 so z\u00e1\u0165a\u017eou. Vhodn\u00fd je <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a> alebo jednoru\u010dka pred hrudn\u00edkom, <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\">powerbag <\/a>\u010di <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\">os<\/a> s <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\">kot\u00fa\u010dmi<\/a> na chrbte alebo <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\">z\u00e1\u0165a\u017eov\u00e1 vesta<\/a>.<\/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=\"Trening_s_balancnou_podlozkou\"><\/span>Tr\u00e9ning s balan\u010dnou podlo\u017ekou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00edskajte \u010fal\u0161iu in\u0161pir\u00e1ciu na tr\u00e9ning s touto pom\u00f4ckou alebo si rovno zacvi\u010dte pod\u013ea n\u00e1\u0161ho 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<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>\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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie cvikov s balan\u010dnou podlo\u017ekou m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako si spestri\u0165 tr\u00e9ning. <strong>Posiln\u00edte v\u010faka nej nielen stred tela, ale aj ramenn\u00e9, chrbtov\u00e9, sedacie a stehenn\u00e9 svaly.<\/strong> Z\u00e1rove\u0148 zapracujete na rovnov\u00e1he a koordin\u00e1cii. Do svojho t\u00fd\u017edenn\u00e9ho pl\u00e1nu si tak m\u00f4\u017eete prida\u0165 HIIT alebo kruhov\u00fd tr\u00e9ning s balan\u010dnou podlo\u017ekou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa v\u00e1m tento \u010dl\u00e1nok p\u00e1\u010dil, zdie\u013eajte ho aj so svojimi priate\u013emi, ktor\u00ed ur\u010dite tie\u017e ocenia tipy na tr\u00e9ning s balan\u010dnou podlo\u017ekou.<\/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>Ako spr\u00e1vne cvi\u010di\u0165 na balan\u010dnej podlo\u017eke? V \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na 10 \u00fa\u010dinn\u00fdch cvikov pre silnej\u0161\u00ed stred tela, pevn\u00e9 pa\u017ee, zadok aj nohy.<\/p>\n","protected":false},"author":129,"featured_media":487224,"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":[3],"tags":[6062,6123,6168,6171],"filter_section":[],"filter_attribute":[13014,13016,13021],"class_list":{"0":"post-488837","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-trening","9":"tag-cvicenie","10":"tag-pomocky-na-cvicenie","11":"tag-brucho","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-cviky-a-treningy-s-pomockami","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Balan\u010dn\u00e1 podlo\u017eka je pom\u00f4cka na dom\u00e1ce cvi\u010denie. Hod\u00ed sa na posil\u0148ovanie stredu tela a doln\u00fdch kon\u010dat\u00edn. \u010cl\u00e1nok obsahuje \u00fa\u010dinn\u00e9 cviky na brucho, nohy a zadok.\" \/>\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-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Balan\u010dn\u00e1 podlo\u017eka je pom\u00f4cka na dom\u00e1ce cvi\u010denie. 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