{"id":497379,"date":"2023-09-21T10:00:00","date_gmt":"2023-09-21T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=497379"},"modified":"2024-01-26T10:40:25","modified_gmt":"2024-01-26T09:40:25","slug":"cviky-s-micem-na-posileni-celeho-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/","title":{"rendered":"13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo"},"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\/cviky-s-micem-na-posileni-celeho-tela\/#Jak_cvicit_s_fit_micem\" title=\"Jak cvi\u010dit s fit m\u00ed\u010dem?&nbsp;\">Jak cvi\u010dit s fit m\u00ed\u010dem?&nbsp;<\/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\/cviky-s-micem-na-posileni-celeho-tela\/#13_efektivnich_cviku_s_fit_micem_na_cele_telo\" title=\"13 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo\">13 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo<\/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\/cviky-s-micem-na-posileni-celeho-tela\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/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\/cviky-s-micem-na-posileni-celeho-tela\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chcete si d\u00e1t pauzu od \u010dinek nebo jen zpest\u0159it tr\u00e9nink cel\u00e9ho t\u011bla? Pak m\u016f\u017eete vyzkou\u0161et cvi\u010den\u00ed s fit m\u00ed\u010dem, kter\u00fd se hod\u00ed na <strong>posilov\u00e1n\u00ed sval\u016f pa\u017e\u00ed, zad, b\u0159icha i nohou.<\/strong> Tato praktick\u00e1 fitness pom\u016fcka je ide\u00e1ln\u00ed na tr\u00e9nink doma i v posilovn\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku jsme si pro v\u00e1s p\u0159ipravili \u00fa\u010dinn\u00e9 cviky s fit m\u00ed\u010dem pro <strong>za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 sportovce,<\/strong> kte\u0159\u00ed mohou vyzkou\u0161et tak\u00e9 n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty.&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=\"Jak_cvicit_s_fit_micem\"><\/span>Jak cvi\u010dit s fit m\u00ed\u010dem?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/fitmice-a-balancni-podlozky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fit m\u00ed\u010d<\/a> m\u016f\u017eeme zn\u00e1t i jako gymnastick\u00fd, balan\u010dn\u00ed nebo stabiliza\u010dn\u00ed m\u00ed\u010d. Pat\u0159\u00ed toti\u017e mezi obl\u00edben\u00e9 sportovn\u00ed pom\u016fcky, kter\u00e9 se daj\u00ed vyu\u017e\u00edt mnoha zp\u016fsoby. \u0158ada lid\u00ed ho pou\u017e\u00edv\u00e1 t\u0159eba jen na sezen\u00ed, co\u017e je velk\u00e1 \u0161koda. D\u00e1 se s n\u00edm kvalitn\u011b procvi\u010dit cel\u00e9 t\u011blo, kdy b\u011bhem tr\u00e9ninku <strong>zapoj\u00edte hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. <\/strong>D\u00edky tomu zapracujete na pevn\u00e9m st\u0159edu t\u011bla (core) i <strong>koordina\u010dn\u00edch a rovnov\u00e1\u017en\u00fdch schopnostech. <\/strong>Ty pak vyu\u017eijete nejen ve sportu, ale i v ka\u017edodenn\u00edm \u017eivot\u011b. Krom\u011b toho se fit m\u00ed\u010d pou\u017e\u00edv\u00e1 i jako rehabilita\u010dn\u00ed pom\u016fcka. <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>Na cvi\u010den\u00ed budete krom\u011b <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010de<\/a> pot\u0159ebovat <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatek m\u00edsta kolem sebe. Z uveden\u00fdch cvik\u016f si m\u016f\u017eete vytvo\u0159it samostatn\u00fd tr\u00e9nink (HIIT, kruhov\u00fd tr\u00e9nink) nebo si vybrat jen n\u011bkter\u00e9 a p\u0159idat je k va\u0161\u00ed zajet\u00e9 cvi\u010debn\u00ed rutin\u011b. Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9<strong> tyto cviky prov\u00e1d\u011bt pravideln\u011b, ide\u00e1ln\u011b 2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> Postupn\u011b zvy\u0161ujte jejich n\u00e1ro\u010dnost nebo p\u0159id\u00e1vejte po\u010det opakov\u00e1n\u00ed \u010di s\u00e9ri\u00ed. Nezapom\u00ednejte ani na odpo\u010dinek, kter\u00fd je kl\u00ed\u010dov\u00fd pro <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraci<\/a>, a v\u00fdsledky tak\u00e9 podpo\u0159te kvalitn\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a>.&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\">Zacvi\u010dte si HIIT:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>30 sekund cvi\u010d\u00edte jeden cvik a pak 30 sekund odpo\u010d\u00edv\u00e1te<\/li>\n\n\n\n<li>n\u00e1sleduje dal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161ech m\u00e1te hotovou jednu s\u00e9rii<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3\u20134 s\u00e9rie<\/li>\n<\/ul>\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\">Zkuste kruhov\u00fd tr\u00e9nink:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>postupn\u011b odcvi\u010d\u00edte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>v p\u0159\u00edpad\u011b izometrick\u00fdch cvik\u016f, jako je nap\u0159\u00edklad plank, se sna\u017ete tuto polohu dr\u017eet alespo\u0148 15 sekund<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3\u20134 s\u00e9rie<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/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 cvi\u010d\u00edte hlavn\u011b doma a chcete dos\u00e1hnout co nejlep\u0161\u00edch v\u00fdsledk\u016f, neobejdete se bez tr\u00e9ninkov\u00e9ho pl\u00e1nu. S t\u00edm v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"693\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/jpg6-1124x693.jpg\" alt=\"Tr\u00e9nink s fit m\u00ed\u010dem\" class=\"wp-image-497451\" title=\"Tr\u00e9nink s fit m\u00ed\u010dem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-1124x693.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/jpg6-2048x1262.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_efektivnich_cviku_s_fit_micem_na_cele_telo\"><\/span>13 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stejn\u011b jako v p\u0159\u00edpad\u011b ka\u017ed\u00e9ho tr\u00e9ninku i zde plat\u00ed, \u017ee je vhodn\u00e9 se p\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed lehce zah\u0159\u00e1t a rozh\u00fdbat cel\u00e9 t\u011blo. P\u0159i cvi\u010den\u00ed 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> se pak m\u016f\u017ee snadno st\u00e1t, \u017ee ztrat\u00edte rovnov\u00e1hu. Proto <strong>myslete na spr\u00e1vnou techniku a v\u0161echny cviky se sna\u017ete d\u011blat pomalu a kontrolovan\u011b.<\/strong> Rad\u011bji za\u010dn\u011bte u z\u00e1kladn\u00ed varianty a a\u017e pozd\u011bji, kdy\u017e si budete proveden\u00edm cviku jist\u00ed, zvy\u0161te n\u00e1ro\u010dnost.&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>Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch a ruce polo\u017ete p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy a chodidla i holen\u011b polo\u017ete na m\u00ed\u010d. 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 posunete ruce bl\u00ed\u017ee k m\u00ed\u010di, ten se tak dostane pod va\u0161e stehna.&nbsp;<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>V planku za\u010dn\u011bte st\u0159\u00eddav\u011b zvedat pa\u017ee v\u017edy s dotykem opa\u010dn\u00e9ho ramene.<\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Plank.gif\" alt=\"Plank na m\u00ed\u010di\" class=\"wp-image-497563\" title=\"Plank na m\u00ed\u010di\"\/><\/figure>\n<\/div>\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\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\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\">2. \u0160ikm\u00e9 zkracova\u010dky (Oblique Crunch)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy v kolenou a l\u00fdtka polo\u017ete na m\u00ed\u010d. Ruce si polo\u017ete na hlavu tak, aby se j\u00ed prsty jen lehce dot\u00fdkaly. Lokty dr\u017ete otev\u0159en\u00e9.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte hlavu i horn\u00ed \u010d\u00e1st zad lehce do boku. Z\u00e1rove\u0148 narovnejte jednu ruku a nat\u00e1hn\u011bte ji k opa\u010dn\u00e9 noze. Spodn\u00ed \u010d\u00e1st zad z\u016fst\u00e1v\u00e1 po celou dobu na zemi. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik prove\u010fte na druhou stranu.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>Ob\u011bma rukama p\u0159ed hrudn\u00edkem chy\u0165te<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\u010d<\/a> nebo malou <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> a pak se ji sna\u017ete p\u0159ibl\u00ed\u017eit k jedn\u00e9 noze, s dal\u0161\u00edm opakov\u00e1n\u00edm k druh\u00e9.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00e9 tla\u010den\u00ed rukama do hlavy, mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Oblique-crunch.gif\" alt=\"\u0160ikm\u00e9 zkracova\u010dky na fit m\u00ed\u010di\" class=\"wp-image-497547\" title=\"\u0160ikm\u00e9 zkracova\u010dky na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Twist&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Z\u00e1dy si lehn\u011bte na fit m\u00ed\u010d, nohy pokr\u010dte v kolenou a chodidla nechte na zemi. Ruce p\u0159edpa\u017ete a spojte dlan\u011b. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem prove\u010fte rotaci na jednu stranu a p\u0159eto\u010dte se na bok. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete opakov\u00e1n\u00edm na druhou stranu.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>Do rukou si vezm\u011bte z\u00e1va\u017e\u00ed t\u0159eba v podob\u011b mal\u00e9<a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> jednoru\u010dky<\/a> nebo si dejte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Twist-na-fitlopte-1.gif\" alt=\"Twist na fit m\u00ed\u010di\" class=\"wp-image-497691\" title=\"Twist na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Obr\u00e1cen\u00e9 zkracova\u010dky se zved\u00e1n\u00edm bok\u016f (Reverse Crunch With Hips Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, fit m\u00ed\u010d um\u00edst\u011bte mezi kotn\u00edky a pevn\u011b jej stiskn\u011bte. Nohy pokr\u010dte v kolenou a pa\u017ee polo\u017ete vedle t\u011bla. Ruce m\u016f\u017eete tak\u00e9 um\u00edstit ze strany pod zadek, snadn\u011bji tak udr\u017e\u00edte spodn\u00ed \u010d\u00e1st zad na podlo\u017ece.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte b\u0159i\u0161n\u00ed svaly, zvedn\u011bte balan\u010dn\u00ed m\u00ed\u010d pomoc\u00ed nohou z podlo\u017eky a p\u0159ibli\u017eujte jej sm\u011brem k hlav\u011b. V horn\u00ed f\u00e1zi zvedn\u011bte spodn\u00ed \u010d\u00e1st zad a p\u00e1nev vzh\u016fru. Sta\u010d\u00ed jen p\u00e1r centimetr\u016f nad zem. Pot\u00e9 ji s n\u00e1dechem kontrolovan\u011b polo\u017ete zp\u011bt a vra\u0165te se do v\u00fdchoz\u00ed polohy. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>Cvik si m\u016f\u017eete zt\u00ed\u017eit tak, \u017ee nohy propnete v kolenou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Hip-lift.gif\" alt=\"Obr\u00e1cen\u00e9 zkracova\u010dky na fit m\u00ed\u010di\" class=\"wp-image-497515\" title=\"Obr\u00e1cen\u00e9 zkracova\u010dky na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Hyperextenze (Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>M\u00ed\u010d polo\u017ete asi metr od st\u011bny. Lehn\u011bte si na n\u011bj stehny, p\u00e1nv\u00ed a b\u0159ichem. Nohy pak nechte nata\u017een\u00e9, rozt\u00e1hn\u011bte je asi metr od sebe a chodidly se zap\u0159ete o ze\u010f. Pa\u017ee pokr\u010dte v loktech a spojen\u00e9 dlan\u011b m\u016f\u017eete polo\u017eit na hlavu nebo p\u0159ed \u010delo. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e. Aktivujte svaly st\u0159edu t\u011bla, zad i h\u00fd\u017ed\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem postupn\u011b zvedn\u011bte hrudn\u00edk a horn\u00ed \u010d\u00e1st b\u0159icha z bal\u00f3nu. V horn\u00ed poloze se v z\u00e1dech jen lehce zaklo\u0148te. M\u016f\u017eete zde za\u0159adit 1\u20132sekundovou v\u00fddr\u017e a pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>Cvik si m\u016f\u017eete zt\u00ed\u017eit tak, \u017ee rukama p\u0159ed hrudn\u00edkem chytnete n\u011bjakou z\u00e1t\u011b\u017e, nap\u0159\u00edklad <strong><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><\/strong>, jednoru\u010dku nebo men\u0161\u00ed <strong><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><\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9proh\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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Hyperextenze-na-zada-1.gif\" alt=\"Hyperextenze na fit m\u00ed\u010di\" class=\"wp-image-497707\" title=\"Hyperextenze na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Stahov\u00e1n\u00ed lopatek (Lateral Pulldown)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se na m\u00ed\u010d horn\u00edmi stehny, p\u00e1nv\u00ed a b\u0159ichem. Nohy zap\u0159ete \u0161pi\u010dkami do podlo\u017eky, nechte je nata\u017een\u00e9 a rozta\u017een\u00e9 asi metr od sebe. Ruce vzpa\u017ete, ramena dr\u017ete sta\u017een\u00e1 sm\u011brem od u\u0161\u00ed a hlavu nechte v prodlou\u017een\u00ed p\u00e1te\u0159e. Aktivujte svaly st\u0159edu t\u011bla, zad i h\u00fd\u017ed\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem st\u00e1hn\u011bte lokty sm\u011brem k bok\u016fm. Ve spodn\u00ed pozici 1\u20132 sekundy vydr\u017ete a pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>Ob\u011bma rukama chy\u0165te <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 gumu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-soft-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expander<\/a> a stahujte ho p\u0159ed nebo za hlavou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9proh\u00fdb\u00e1n\u00ed v z\u00e1dech, zvednut\u00e1 ramena, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Stahovani-lopatek.gif\" alt=\"Pulldown na fit m\u00ed\u010di\" class=\"wp-image-497611\" title=\"Pulldown na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\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\">7. Kliky (Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch a ruce polo\u017ete p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy a chodidla i holen\u011b polo\u017ete na m\u00ed\u010d. 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> Pokr\u010dte pa\u017ee v loktech a s n\u00e1dechem ud\u011blejte klik. Pak se s v\u00fddechem odtla\u010dte od zem\u011b, narovnejte lokty a vra\u0165te se do v\u00fdchoz\u00ed polohy. Hned m\u016f\u017eete nav\u00e1zat dal\u0161\u00edm opakov\u00e1n\u00edm. Po celou dobu myslete na to, aby t\u011blo z\u016fstalo v jedn\u00e9 rovin\u011b.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>\u010c\u00edm d\u00e1l budete m\u00edt m\u00ed\u010d od dlan\u00ed, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Push-ups.gif\" alt=\"Kliky na fit m\u00ed\u010di\" class=\"wp-image-497579\" title=\"Kliky na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Tricepsov\u00e9 kliky (Triceps Extensions)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na podlo\u017eku p\u0159ed m\u00ed\u010d a op\u0159ete se o n\u011bj p\u0159edlokt\u00edm. Dlan\u011b polo\u017ete na bal\u00f3n hned vedle sebe, z va\u0161ich pa\u017e\u00ed tak vytvo\u0159\u00edte troj\u00faheln\u00edk. \u0160pi\u010dky chodidel zap\u0159ete o podlo\u017eku. Z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se zap\u0159ete dlan\u011bmi do m\u00ed\u010de a narovnejte pa\u017ee v loktech. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Triceps-extensions.gif\" alt=\"Tricepsov\u00e9 kliky na fit m\u00ed\u010di\" class=\"wp-image-497627\" title=\"Tricepsov\u00e9 kliky na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Vzpa\u017eov\u00e1n\u00ed s m\u00ed\u010dem (Ball To Overhead)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. Fit m\u00ed\u010d chytn\u011bte nata\u017een\u00fdma rukama, narovnejte se a dr\u017ete jej p\u0159ed t\u011blem. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivujte b\u0159icho a m\u00ed\u010d zvedn\u011bte nata\u017een\u00fdma rukama nad hlavu. Pot\u00e9 ho vra\u0165te zase p\u0159ed t\u011blo a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zvednut\u00e1 ramena, nedostate\u010dn\u00fd rozsah pohybu.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Ball-to-overhead-1.gif\" alt=\"Vzpa\u017eov\u00e1n\u00ed s fit m\u00ed\u010dem\" class=\"wp-image-497723\" title=\"Vzpa\u017eov\u00e1n\u00ed s fit m\u00ed\u010dem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rolov\u00e1n\u00ed m\u00ed\u010de (Hamstring Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, nat\u00e1hn\u011bte nohy a paty polo\u017ete na horn\u00ed \u010d\u00e1st fit m\u00ed\u010de. Ruce um\u00edst\u011bte pod\u00e9l t\u011bla dlan\u011bmi dol\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f zvedn\u011bte p\u00e1nev. Hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed na podlo\u017ece a slou\u017e\u00ed jako op\u011brn\u00e9 body. Pomoc\u00ed pokr\u010den\u00ed kolen a p\u0159eto\u010den\u00ed nohou z pat na chodidla m\u00ed\u010d rolujte sm\u011brem k sob\u011b. Pot\u00e9 jej vra\u0165te do v\u00fdchoz\u00ed pozice t\u00edm, \u017ee propnete kolena a z chodidel se p\u0159esunete zp\u011bt na paty. P\u0159i rolov\u00e1n\u00ed byste m\u011bli c\u00edtit zapojen\u00ed sval\u016f zadn\u00ed strany stehen. Z\u00e1rove\u0148 pracuje tak\u00e9 st\u0159ed t\u011bla. P\u00e1nev dr\u017ete po celou dobu tohoto cviku naho\u0159e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e9 zapojen\u00ed h\u00fd\u017e\u010fov\u00fdch, stehenn\u00edch nebo b\u0159i\u0161n\u00edch sval\u016f, nedostate\u010dn\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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Hamstring-curl.gif\" alt=\"Hamstring curl na fit m\u00ed\u010di\" class=\"wp-image-497499\" title=\"Hamstring curl na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. D\u0159ep u zdi (Wall squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> M\u00ed\u010d postavte ke zdi, zvedn\u011bte ho do v\u00fd\u0161ky va\u0161ich zad a t\u011bmi se o n\u011bj op\u0159ete. Chodidly se postavte na \u0161\u00ed\u0159i bok\u016f a pa\u017ee nechte voln\u011b pod\u00e9l t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem pokr\u010dte kolena a ud\u011blejte d\u0159ep. Ve spodn\u00ed pozici se sna\u017ete ky\u010dlemi dostat do hloubky a\u017e pod \u00farove\u0148 kolen. S v\u00fddechem pak aktivujte svaly nohou i h\u00fd\u017ed\u00ed a narovnejte se. Potom nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: <\/strong>Ob\u011bma rukama dr\u017ete p\u0159ed hrudn\u00edkem <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 <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\u010dn\u00ed \u010dinku<\/a>.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kolena sm\u011b\u0159uj\u00ed dovnit\u0159, nedostate\u010dn\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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Wall-squat.gif\" alt=\"D\u0159epy s fit m\u00ed\u010dem\" class=\"wp-image-497675\" title=\"D\u0159epy s fit m\u00ed\u010dem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. V\u00fdpad vzad a twist (Back Lunge with Twist)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se zp\u0159\u00edma s chodidly na \u0161\u00ed\u0159i bok\u016f a gymnastick\u00fd <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00ed\u010d<\/a> chy\u0165te ob\u011bma rukama p\u0159ed t\u011blem. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem ud\u011blejte jednou nohou v\u00fdpad vzad. Koleno zadn\u00ed nohy opatrn\u011b polo\u017ete na <a href=\"https:\/\/gymbeam.cz\/yoga-mat-mint-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a pak s v\u00fddechem prove\u010fte s m\u00ed\u010dem rotaci na opa\u010dnou stranu. Potom se vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte cvik na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kulacen\u00ed zad.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Vypad-vzad-a-twist.gif\" alt=\"V\u00fdpady s fit m\u00ed\u010dem\" class=\"wp-image-497659\" title=\"V\u00fdpady s fit m\u00ed\u010dem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Zved\u00e1n\u00ed p\u00e1nve na jedn\u00e9 noze (Single Leg Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na fit m\u00ed\u010d, nohy pokr\u010dte v kolenou a chodidla polo\u017ete na zem tak, aby se paty nach\u00e1zely p\u0159ibli\u017en\u011b pod koleny. Pa\u017ee polo\u017ete vedle t\u011bla a lokty se zap\u0159ete do m\u00ed\u010de, aby vytvo\u0159ily oporn\u00e9 body. Hlavu dr\u017ete p\u00e1r centimetr\u016f nad m\u00ed\u010dem, ale sna\u017ete se moc neproh\u00fdbat kr\u010dn\u00ed p\u00e1te\u0159.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte h\u00fd\u017e\u010fov\u00e9 svaly, zvedn\u011bte p\u00e1nev a z\u00e1rove\u0148 jednu nohu vzh\u016fru. V horn\u00ed poloze m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e a pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Chodidlo v\u0161ak nepokl\u00e1dejte na zem a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po dokon\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy. Pokud pro v\u00e1s bude tento cvik p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00fd, m\u016f\u017eete nechat ob\u011b nohy na zemi a zvedat jen p\u00e1nev.&nbsp;<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta:<\/strong> Na boky si polo\u017ete jednoru\u010dku nebo jin\u00e9 <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed<\/a> a pak nejprve vyzkou\u0161ejte variantu bez zved\u00e1n\u00ed nohou. Pot\u00e9 s maxim\u00e1ln\u00ed opatrnost\u00ed zkuste p\u0159idat zved\u00e1n\u00ed jedn\u00e9 nohy.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00fd rozsah pohybu, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Single-leg-hip-thurst.gif\" alt=\"Hip thrust s fit m\u00ed\u010dem\" class=\"wp-image-497595\" title=\"Hip thrust s fit m\u00ed\u010dem\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te cviky s fit m\u00ed\u010dem jen na b\u0159icho, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Efektivn\u00ed tr\u00e9nink b\u0159icha a h\u00fd\u017ed\u00ed si m\u016f\u017eete sestavit i podle \u010dl\u00e1nku<strong> <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\">10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem.<\/a>&nbsp;<\/strong><\/li>\n\n\n\n<li>Tr\u00e9nink cel\u00e9ho t\u011bla zvl\u00e1dnete tak\u00e9 s balan\u010dn\u00ed podlo\u017ekou. \u00da\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.&nbsp;<\/a><\/strong><\/li>\n\n\n\n<li>Pokud chcete vyzkou\u0161et tr\u00e9nink jen s vlastn\u00ed vahou, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/a><\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee chcete \u010dast\u011bji cvi\u010dit doma, tipy, jak na to, najdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-doma-a-neprestat-jednoduche-tipy-diky-kterym-to-zvladnete\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak za\u010d\u00edt cvi\u010dit doma a nep\u0159estat? Jednoduch\u00e9 tipy, d\u00edky kter\u00fdm to zvl\u00e1dnete.<\/a><\/strong><\/li>\n<\/ul>\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_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed cvik\u016f s fit m\u00ed\u010dem m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si<strong> zpest\u0159it tr\u00e9nink, zabr\u00e1nit stagnaci a z\u00edskat lep\u0161\u00ed v\u00fdsledky.<\/strong> Pos\u00edl\u00edte d\u00edky nim komplexn\u011b cel\u00e9 t\u011blo a z\u00e1rove\u0148 zapracujete na rovnov\u00e1ze i koordinaci. Najdete mezi nimi varianty pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9, tak\u017ee se hod\u00ed do tr\u00e9ninkov\u00e9ho pl\u00e1nu ka\u017ed\u00e9ho z v\u00e1s. Pokud budete nav\u00edc postupn\u011b zvy\u0161ovat n\u00e1ro\u010dnost cviku a p\u0159id\u00e1vat dal\u0161\u00ed opakov\u00e1n\u00ed \u010di s\u00e9rie, z\u00e1rove\u0148 tak <strong>dodr\u017e\u00edte princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed. <\/strong>Ten je kl\u00ed\u010dov\u00fd pro r\u016fst sval\u016f a formov\u00e1n\u00ed jak\u00e9koliv t\u011blesn\u00e9 partie. Nezapome\u0148te ale tak\u00e9 na odpo\u010dinek a kvalitn\u00ed j\u00eddeln\u00ed\u010dek, kter\u00fd je pro dosa\u017een\u00ed v\u00fdsledk\u016f rovn\u011b\u017e d\u016fle\u017eit\u00fd.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink b\u0159icha s fit m\u00ed\u010dem.<\/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 na tr\u00e9nink cel\u00e9ho t\u011bla s fit m\u00ed\u010dem? V \u010dl\u00e1nku najdete \u00fa\u010dinn\u00e9 cviky na pa\u017ee, z\u00e1da, b\u0159icho, h\u00fd\u017ed\u011b i nohy. Zvl\u00e1dnete si tak kvalitn\u011b zacvi\u010dit i doma.<\/p>\n","protected":false},"author":129,"featured_media":497417,"comment_status":"closed","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":[6405,6489,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-497379","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-domaci-trenink","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>13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit na fit m\u00ed\u010di? \u010cl\u00e1nek obsahuje 13 cvik\u016f na ramena, pa\u017ee, z\u00e1da, b\u0159icho, h\u00fd\u017ed\u011b i nohy. 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