{"id":499095,"date":"2023-09-21T10:47:13","date_gmt":"2023-09-21T08:47:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=499095"},"modified":"2024-01-26T10:43:12","modified_gmt":"2024-01-26T09:43:12","slug":"cviky-s-fitloptou-na-posilnenie-celeho-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/","title":{"rendered":"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo"},"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\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#Ako_cvicit_s_fitloptou\" title=\"Ako cvi\u010di\u0165 s fitloptou?\">Ako cvi\u010di\u0165 s fitloptou?<\/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\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#13_efektivnych_cvikov_s_fitloptou_na_cele_telo\" title=\"13 efekt\u00edvnych cvikov s fitloptou na cel\u00e9 telo\">13 efekt\u00edvnych cvikov s fitloptou na cel\u00e9 telo<\/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\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/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\/cviky-s-fitloptou-na-posilnenie-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>Chcete si da\u0165 pauzu od \u010diniek alebo len spestri\u0165 tr\u00e9ning cel\u00e9ho tela? V tom pr\u00edpade m\u00f4\u017eete vysk\u00fa\u0161a\u0165 cvi\u010denie s fitloptou, ktor\u00e9 sa hod\u00ed na <strong>posil\u0148ovanie svalov pa\u017e\u00ed, chrbta, brucha aj n\u00f4h<\/strong>. T\u00e1to praktick\u00e1 fitness pom\u00f4cka je ide\u00e1lna na tr\u00e9ning doma aj v posil\u0148ovni. V dne\u0161nom \u010dl\u00e1nku sme si pre v\u00e1s pripravili \u00fa\u010dinn\u00e9 cviky s fitloptou pre <strong>za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch \u0161portovcov<\/strong>, ktor\u00ed m\u00f4\u017eu vysk\u00fa\u0161a\u0165 aj n\u00e1ro\u010dnej\u0161ie varianty.<\/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=\"Ako_cvicit_s_fitloptou\"><\/span>Ako cvi\u010di\u0165 s fitloptou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopty-a-balancne-podlozky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitloptu<\/a> mo\u017eno pozn\u00e1te aj pod n\u00e1zvom gymnastick\u00e1, balan\u010dn\u00e1 alebo stabiliza\u010dn\u00e1 lopta. Patr\u00ed toti\u017e medzi ob\u013e\u00faben\u00e9 \u0161portov\u00e9 pom\u00f4cky, ktor\u00e9 sa daj\u00fa vyu\u017ei\u0165 na mno\u017estvo sp\u00f4sobov. Mnoho \u013eud\u00ed ju pou\u017e\u00edva napr\u00edklad len na sedenie, \u010do je ve\u013ek\u00e1 \u0161koda. D\u00e1 sa s \u0148ou kvalitne precvi\u010di\u0165 cel\u00e9 telo, ke\u010f po\u010das tr\u00e9ningu <strong>zapoj\u00edte hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice<\/strong>. V\u010faka tomu zapracujete na pevnom strede tela (core) aj na <strong>koordina\u010dn\u00fdch a rovnov\u00e1\u017enych schopnostiach<\/strong>. Tie potom vyu\u017eijete nielen v \u0161porte, ale aj v ka\u017edodennom \u017eivote. Okrem toho sa fitlopta pou\u017e\u00edva aj ako rehabilita\u010dn\u00e1 pom\u00f4cka. <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\u010denie budete okrem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitlopty<\/a> potrebova\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> a dostatok miesta okolo seba. Z uveden\u00fdch cvikov si m\u00f4\u017eete vytvori\u0165 samostatn\u00fd tr\u00e9ning (HIIT, kruhov\u00fd tr\u00e9ning) alebo si vybra\u0165 len niektor\u00e9 a prida\u0165 ich k v\u00e1\u0161mu be\u017en\u00e9mu cvi\u010deniu. Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9<strong> vykon\u00e1va\u0165 tieto cviky pravidelne, ide\u00e1lne 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>. Postupne zvy\u0161ujte ich n\u00e1ro\u010dnos\u0165 alebo prid\u00e1vajte po\u010det opakovan\u00ed \u010di s\u00e9ri\u00ed. Nezab\u00fadajte ani na odpo\u010dinok, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regener\u00e1ciu<\/a>, a v\u00fdsledky tie\u017e podporte kvalitn\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jed\u00e1lni\u010dkom<\/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\">Zacvi\u010dte si HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4 \u2013 6 cvikov&nbsp;<\/li>\n\n\n\n<li>30 sek\u00fand cvi\u010d\u00edte jeden cvik a potom 30 sek\u00fand oddychujete<\/li>\n\n\n\n<li>nasleduje \u010fal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161etk\u00fdch m\u00e1te hotov\u00fa jednu s\u00e9riu<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3 \u2013 4 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\">Sk\u00faste kruhov\u00fd tr\u00e9ning:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4 \u2013 6 cvikov&nbsp;<\/li>\n\n\n\n<li>postupne odcvi\u010d\u00edte 8 \u2013 20 opakovan\u00ed z ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>v pr\u00edpade izometrick\u00fdch cvikov, ako je napr\u00edklad plank, sa sna\u017ete t\u00fato polohu dr\u017ea\u0165 aspo\u0148 15 sek\u00fand<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3 \u2013 4 s\u00e9rie<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty 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>Ak cvi\u010d\u00edte hlavne doma a chcete dosiahnu\u0165 \u010do najlep\u0161ie v\u00fdsledky, nezaob\u00eddete sa bez tr\u00e9ningov\u00e9ho pl\u00e1nu. S t\u00fdm v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/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\u00e9ning s fitloptou\" class=\"wp-image-497451\" title=\"Tr\u00e9ning s fitloptou\" 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_efektivnych_cvikov_s_fitloptou_na_cele_telo\"><\/span>13 efekt\u00edvnych cvikov s fitloptou na cel\u00e9 telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rovnako ako v pr\u00edpade ka\u017ed\u00e9ho tr\u00e9ningu aj tu plat\u00ed, \u017ee je vhodn\u00e9 pred hlavnou \u010das\u0165ou trochu sa zahria\u0165 a rozh\u00fdba\u0165 cel\u00e9 telo. Pri cvi\u010den\u00ed s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitloptou<\/a> sa m\u00f4\u017ee \u013eahko sta\u0165, \u017ee strat\u00edte rovnov\u00e1hu. Preto <strong>myslite na spr\u00e1vnu techniku a v\u0161etky cviky sa sna\u017ete robi\u0165 pomaly a kontrolovane<\/strong>. Rad\u0161ej za\u010dnite so z\u00e1kladn\u00fdm variantom a a\u017e nesk\u00f4r, ke\u010f budete c\u00edti\u0165 pri vykon\u00e1van\u00ed cviku istotu, zv\u00fd\u0161te jeho n\u00e1ro\u010dnos\u0165.<\/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>Urobte vzpor na natiahnut\u00fdch pa\u017eiach a ruky polo\u017ete pribli\u017ene pod ramen\u00e1. Natiahnite nohy a chodidl\u00e1 aj p\u00ed\u0161\u0165aly polo\u017ete na loptu. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa udr\u017ea\u0165 t\u00fato polohu minim\u00e1lne 15 sek\u00fand. Cvik si m\u00f4\u017eete zjednodu\u0161i\u0165 tak, \u017ee posuniete ruky bli\u017e\u0161ie k lopte, t\u00e1 sa tak dostane pod va\u0161e stehn\u00e1.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>V planku za\u010dnite striedavo zdv\u00edha\u0165 pa\u017ee a v\u017edy sa dotknite opa\u010dn\u00e9ho ramena.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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 lopte\" class=\"wp-image-497563\" title=\"Plank na lopte\"\/><\/figure>\n<\/div>\n\n\n<p>Ak sa chcete dozvedie\u0165, ak\u00e9 m\u00e1 plank v\u00fdhody, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako plank men\u00ed telo? Six-pack, siln\u00fd core a lep\u0161\u00ed \u0161portov\u00fd 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    <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=\"36322,46033,67360,86101,100015\" ><\/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<h3 class=\"wp-block-heading\">2. \u0160ikm\u00e9 skracova\u010dky (Oblique Crunch)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, pokr\u010dte nohy v kolen\u00e1ch a l\u00fdtka polo\u017ete na loptu. Ruky si polo\u017ete na hlavu tak, aby sa jej prsty len \u013eahko dot\u00fdkali. Lakte dr\u017ete otvoren\u00e9.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu aj horn\u00fa \u010das\u0165 chrbta mierne do boku. Z\u00e1rove\u0148 narovnajte jednu ruku a natiahnite ju k opa\u010dnej nohe. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va cel\u00fd \u010das na zemi. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik vykonajte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>Obomi rukami pred hrudn\u00edkom chy\u0165te<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> kot\u00fa\u010d<\/a> alebo mal\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dn\u00fa \u010dinku<\/a> a potom sa ju sna\u017ete pribl\u00ed\u017ei\u0165 k jednej nohe, s \u010fal\u0161\u00edm opakovan\u00edm k druhej.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 tla\u010denie rukami do hlavy, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/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 skracova\u010dky na fitlopte\" class=\"wp-image-497547\" title=\"\u0160ikm\u00e9 skracova\u010dky na fitlopte\"\/><\/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\u00fdchodiskov\u00e1 poloha: <\/strong>Chrbtom si \u013eahnite na fitloptu, nohy pokr\u010dte v kolen\u00e1ch a chodidl\u00e1 nechajte na zemi. Ruky predpa\u017ete a spojte dlane. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom urobte rot\u00e1ciu na jednu stranu a preto\u010dte sa na bok. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete opakovan\u00edm na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>Do r\u00fak si vezmite z\u00e1va\u017eie, napr\u00edklad v podobe malej<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> jednoru\u010dnej \u010dinky<\/a> alebo si dajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017eia na z\u00e1p\u00e4stia<\/a>.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, 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\/Twist-na-fitlopte-1.gif\" alt=\"Twist na fitlopte\" class=\"wp-image-497691\" title=\"Twist na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Obr\u00e1ten\u00e9 skracova\u010dky so zdv\u00edhan\u00edm bokov (Reverse Crunch With Hips Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, fitloptu umiestnite medzi \u010dlenky a pevne ju stla\u010dte. Nohy pokr\u010dte v kolen\u00e1ch a pa\u017ee polo\u017ete ved\u013ea tela. Ruky m\u00f4\u017eete tie\u017e umiestni\u0165 zo strany pod zadok, \u013eah\u0161ie tak udr\u017e\u00edte spodn\u00fa \u010das\u0165 chrbta na podlo\u017eke.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte bru\u0161n\u00e9 svaly, zdvihnite balan\u010dn\u00fa loptu pomocou n\u00f4h z podlo\u017eky a pribli\u017eujte ju smerom k hlave. V hornej f\u00e1ze zdvihnite spodn\u00fa \u010das\u0165 chrbta a panvu nahor. Sta\u010d\u00ed len p\u00e1r centimetrov nad zem. Potom ju s v\u00fddychom kontrolovane polo\u017ete sp\u00e4\u0165 a vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy. N\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 tak, \u017ee nohy prepnete v kolen\u00e1ch.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, 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\u00e1ten\u00e9 skracova\u010dky na fitlopte\" class=\"wp-image-497515\" title=\"Obr\u00e1ten\u00e9 skracova\u010dky na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Hyperextenzia (Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Loptu polo\u017ete asi meter od steny. \u013dahnite si na \u0148u stehnami, panvou a bruchom. Nohy nechajte natiahnut\u00e9, roztiahnite ich asi meter od seba a chodidlami sa zaprite o stenu. Pa\u017ee pokr\u010dte v lak\u0165och a spojen\u00e9 dlane m\u00f4\u017eete polo\u017ei\u0165 na hlavu alebo pred \u010delo. Hlava je v pred\u013a\u017een\u00ed chrbtice. Aktivujte svaly stredu tela, chrbta aj zadku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom postupne zdvihnite hrudn\u00edk a horn\u00fa \u010das\u0165 brucha z lopty. V hornej polohe sa v chrbte len \u013eahko zaklo\u0148te. M\u00f4\u017eete tu zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e a potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 tak, \u017ee rukami pred hrudn\u00edkom chyt\u00edte nejak\u00fa z\u00e1\u0165a\u017e, napr\u00edklad <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010d<\/a><\/strong>, jednoru\u010dn\u00fa \u010dinku alebo men\u0161\u00ed <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a><\/strong>.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 preh\u00fdbanie sa 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Hyperextenze-na-zada-1.gif\" alt=\"Hyperextenzia na fitlopte\" class=\"wp-image-497707\" title=\"Hyperextenzia na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. S\u0165ahovanie lopatiek (Lateral Pulldown)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete sa na loptu hornou \u010das\u0165ou stehien, panvou a bruchom. Nohy zaprite \u0161pi\u010dkami do podlo\u017eky, nechajte ich natiahnut\u00e9 a roztiahnut\u00e9 asi meter od sebe. Ruky vzpa\u017ete, ramen\u00e1 dr\u017ete stiahnut\u00e9 smerom od u\u0161\u00ed a hlavu nechajte v pred\u013a\u017een\u00ed chrbtice. Aktivujte svaly stredu tela, chrbta aj zadku.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom stiahnite lakte smerom k bokom. V spodnej poz\u00edcii 1 \u2013 2 sekundy vydr\u017ete a potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>Obomi rukami chy\u0165te <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-soft-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">expand\u00e9r<\/a> a s\u0165ahujte ho pred alebo za hlavou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 preh\u00fdbanie sa v chrbte, zdvihnut\u00e9 ramen\u00e1, 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 fitlopte\" class=\"wp-image-497611\" title=\"Pulldown na fitlopte\"\/><\/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. K\u013euky (Push Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte vzpor na natiahnut\u00fdch pa\u017eiach a ruky polo\u017ete pribli\u017ene pod ramen\u00e1. Natiahnite nohy a chodidl\u00e1 aj p\u00ed\u0161\u0165aly polo\u017ete na loptu. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Pokr\u010dte pa\u017ee v lak\u0165och a s n\u00e1dychom urobte k\u013euk. Potom sa s v\u00fddychom odtla\u010dte od zeme, narovnajte lakte a vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy. Hne\u010f m\u00f4\u017eete nadviaza\u0165 \u010fal\u0161\u00edm opakovan\u00edm. Po cel\u00fd \u010das myslite na to, aby telo zostalo v jednej rovine.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>\u010c\u00edm \u010falej budete ma\u0165 loptu od dlan\u00ed, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nedostato\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=\"K\u013euky na fitlopte\" class=\"wp-image-497579\" title=\"K\u013euky na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Tricepsov\u00e9 k\u013euky (Triceps Extensions)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na podlo\u017eku pred loptu a oprite sa o \u0148u predlakt\u00edm. Dlane polo\u017ete na loptu hne\u010f ved\u013ea seba, z pa\u017e\u00ed tak vytvor\u00edte trojuholn\u00edk. \u0160pi\u010dky chodidiel zaprite o podlo\u017eku. Chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom sa zaprite dla\u0148ami do lopty a narovnajte pa\u017ee v lak\u0165och. Potom hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, 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 k\u013euky na fitlopte\" class=\"wp-image-497627\" title=\"Tricepsov\u00e9 k\u013euky na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Vzpa\u017eovanie s loptou (Ball To Overhead)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010den\u00fd zhruba na \u0161\u00edrku ramien. Fitloptu chy\u0165te natiahnut\u00fdmi rukami, narovnajte sa a dr\u017ete ju pred telom. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Aktivujte brucho a loptu zdvihnite natiahnut\u00fdmi rukami nad hlavu. Potom ju vr\u00e1\u0165te zase pred telo a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdvihnut\u00e9 ramen\u00e1, nedostato\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\/Ball-to-overhead-1.gif\" alt=\"Vzpa\u017eovanie s fitloptou\" class=\"wp-image-497723\" title=\"Vzpa\u017eovanie s fitloptou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rolovanie lopty (Hamstring Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, natiahnite nohy a p\u00e4ty polo\u017ete na horn\u00fa \u010das\u0165 fitlopty. Ruky umiestnite pozd\u013a\u017e tela dla\u0148ami nadol.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Aktiv\u00e1ciou svalov zadku zdvihnite panvu. Hlava, horn\u00e1 \u010das\u0165 chrbta a pa\u017ee zost\u00e1vaj\u00fa na podlo\u017eke a sl\u00fa\u017eia ako oporn\u00e9 body. Pomocou pokr\u010denia kolien a preto\u010denia n\u00f4h z piat na chodidl\u00e1 rolujte loptu smerom k sebe. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie t\u00fdm, \u017ee prepnete kolen\u00e1 a z chodidiel sa presuniete sp\u00e4\u0165 na p\u00e4ty. Pri rolovan\u00ed by ste mali c\u00edti\u0165 zapojenie svalov zadnej strany stehien. Z\u00e1rove\u0148 pracuje aj stred tela. Panvu dr\u017ete po\u010das cel\u00e9ho cviku hore.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 preh\u00fdbanie sa v chrbte, nedostato\u010dn\u00e9 zapojenie svalov zadku, stehien alebo brucha, nedostato\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 fitlopte\" class=\"wp-image-497499\" title=\"Hamstring curl na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Drep pri stene (Wall squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Loptu postavte k stene, zdvihnite ju do v\u00fd\u0161ky chrbta a oprite sa o \u0148u chrbtom. Chodidlami sa postavte na \u0161\u00edrku bokov a pa\u017ee nechajte vo\u013ene pozd\u013a\u017e tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S n\u00e1dychom pokr\u010dte kolen\u00e1 a urobte drep. V spodnej poz\u00edcii sa sna\u017ete bedrami dosta\u0165 do h\u013abky a\u017e pod \u00farove\u0148 kolien. S v\u00fddychom potom aktivujte svaly n\u00f4h aj zadku a narovnajte sa. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant: <\/strong>Obomi rukami dr\u017ete pred hrudn\u00edkom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dn\u00fa \u010dinku<\/a>.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kolen\u00e1 smeruj\u00fa dovn\u00fatra, nedostato\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=\"Drepy s fitloptou\" class=\"wp-image-497675\" title=\"Drepy s fitloptou\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene s chodidlami na \u0161\u00edrku bokov a gymnastick\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">loptu<\/a> chy\u0165te obomi rukami pred telom. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S n\u00e1dychom urobte jednou nohou v\u00fdpad dozadu. Koleno zadnej nohy opatrne polo\u017ete na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-mint-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> a potom s v\u00fddychom urobte s loptou rot\u00e1ciu na opa\u010dn\u00fa stranu. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte cvik na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zagu\u013eacovanie chrbta.<\/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 fitloptou\" class=\"wp-image-497659\" title=\"V\u00fdpady s fitloptou\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Zdv\u00edhanie panvy na jednej nohe (Single Leg Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na fitloptu, nohy pokr\u010dte v kolen\u00e1ch a chodidl\u00e1 polo\u017ete na zem tak, aby sa p\u00e4ty nach\u00e1dzali pribli\u017ene pod kolenami. Pa\u017ee polo\u017ete ved\u013ea tela a lak\u0165ami sa zaprite do lopty, aby vytvorili oporn\u00e9 body. Hlavu dr\u017ete p\u00e1r centimetrov nad loptou, ale sna\u017ete sa ve\u013emi nepreh\u00fdba\u0165 kr\u010dn\u00fa chrbticu.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte svaly zadku, zdvihnite panvu a z\u00e1rove\u0148 jednu nohu nahor. V hornej polohe m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e a potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Chodidlo v\u0161ak nepokladajte na zem a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po dokon\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy. Ak pre v\u00e1s bude tento cvik pr\u00edli\u0161 n\u00e1ro\u010dn\u00fd, m\u00f4\u017eete necha\u0165 obe nohy na zemi a zdv\u00edha\u0165 len panvu.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnej\u0161\u00ed variant:<\/strong> Na boky si polo\u017ete jednoru\u010dn\u00fa \u010dinku alebo in\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zataze-na-telo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017eie<\/a> a a\u017e potom vysk\u00fa\u0161ajte variant bez zdv\u00edhania n\u00f4h. Potom s maxim\u00e1lnou opatrnos\u0165ou sk\u00faste prida\u0165 zdv\u00edhanie jednej nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00fd rozsah pohybu, 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\/Single-leg-hip-thurst.gif\" alt=\"Hip thrust s fitloptou\" class=\"wp-image-497595\" title=\"Hip thrust s fitloptou\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak h\u013ead\u00e1te cviky s fitloptou len na brucho, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>13 najlep\u0161\u00edch cvikov na spevnenie brucha s fitloptou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Efekt\u00edvny tr\u00e9ning brucha a zadku si m\u00f4\u017eete zostavi\u0165 aj pod\u013ea \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 \u00fa\u010dinn\u00fdch cvikov na brucho a zadok s fitloptou.<\/a>&nbsp;<\/strong><\/li>\n\n\n\n<li>Tr\u00e9ning cel\u00e9ho tela zvl\u00e1dnete aj s balan\u010dnou podlo\u017ekou. \u00da\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.&nbsp;<\/a><\/strong><\/li>\n\n\n\n<li>Ak chcete vysk\u00fa\u0161a\u0165 tr\u00e9ning len s vlastnou v\u00e1hou, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho.<\/a><\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee chcete \u010dastej\u0161ie cvi\u010di\u0165 doma, tipy, ako na to, n\u00e1jdete v \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-doma-a-neprestat-jednoduche-tipy-s-ktorymi-to-zvladnete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako za\u010da\u0165 cvi\u010di\u0165 doma a nepresta\u0165? Jednoduch\u00e9 tipy, s ktor\u00fdmi 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie cvikov s fitloptou m\u00f4\u017ee by\u0165 skvel\u00fd sp\u00f4sob, ako si<strong> spestri\u0165 tr\u00e9ning, zabr\u00e1ni\u0165 stagn\u00e1cii a z\u00edska\u0165 lep\u0161ie v\u00fdsledky<\/strong>. Komplexne v\u010faka nim posiln\u00edte cel\u00e9 telo a z\u00e1rove\u0148 zapracujete na rovnov\u00e1he a koordin\u00e1cii. N\u00e1jdete medzi nimi varianty pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch, tak\u017ee sa hodia do tr\u00e9ningov\u00e9ho pl\u00e1nu ka\u017ed\u00e9ho z v\u00e1s. Ak budete navy\u0161e postupne zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165 cviku a prid\u00e1va\u0165 \u010fal\u0161ie opakovania \u010di s\u00e9rie, z\u00e1rove\u0148 <strong>dodr\u017e\u00edte princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/strong>. Ten je k\u013e\u00fa\u010dov\u00fd pre rast svalov a formovanie akejko\u013evek telesnej partie. Nezabudnite ale tie\u017e na odpo\u010dinok a kvalitn\u00fd jed\u00e1lni\u010dek, ktor\u00fd je na dosiahnutie v\u00fdsledkov takisto d\u00f4le\u017eit\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning brucha s fitloptou.<\/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 na tr\u00e9ning cel\u00e9ho tela s fitloptou? V \u010dl\u00e1nku n\u00e1jdete \u00fa\u010dinn\u00e9 cviky na ramen\u00e1, chrb\u00e1t, brucho, zadok i nohy. Zvl\u00e1dnete si tak kvalitne zacvi\u010di\u0165 aj doma.<\/p>\n","protected":false},"author":129,"featured_media":497430,"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":[3],"tags":[6058,6139,6168,6062],"filter_section":[],"filter_attribute":[13021,13022],"class_list":{"0":"post-499095","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-domaci-trening","10":"tag-pomocky-na-cvicenie","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-domaci-trening-a-hiit","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako cvi\u010di\u0165 na fitlopte? \u010cl\u00e1nok obsahuje 13 cvikov na ramen\u00e1, pa\u017ee, chrb\u00e1t, brucho, zadok i nohy. S\u00fa vhodn\u00e9 na dom\u00e1ci tr\u00e9ning pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.\" \/>\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\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako cvi\u010di\u0165 na fitlopte? \u010cl\u00e1nok obsahuje 13 cvikov na ramen\u00e1, pa\u017ee, chrb\u00e1t, brucho, zadok i nohy. S\u00fa vhodn\u00e9 na dom\u00e1ci tr\u00e9ning pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-21T08:47:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-01-26T09:43:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-FB--1124x588.png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo\",\"datePublished\":\"2023-09-21T08:47:13+00:00\",\"dateModified\":\"2024-01-26T09:43:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\"},\"wordCount\":2612,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png\",\"keywords\":[\"cviky\",\"dom\u00e1ci tr\u00e9ning\",\"pom\u00f4cky na cvi\u010denie\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\",\"name\":\"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png\",\"datePublished\":\"2023-09-21T08:47:13+00:00\",\"dateModified\":\"2024-01-26T09:43:12+00:00\",\"description\":\"Ako cvi\u010di\u0165 na fitlopte? \u010cl\u00e1nok obsahuje 13 cvikov na ramen\u00e1, pa\u017ee, chrb\u00e1t, brucho, zadok i nohy. S\u00fa vhodn\u00e9 na dom\u00e1ci tr\u00e9ning pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png\",\"width\":437,\"height\":279,\"caption\":\"13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo - GymBeam Blog","description":"Ako cvi\u010di\u0165 na fitlopte? \u010cl\u00e1nok obsahuje 13 cvikov na ramen\u00e1, pa\u017ee, chrb\u00e1t, brucho, zadok i nohy. S\u00fa vhodn\u00e9 na dom\u00e1ci tr\u00e9ning pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/","og_type":"article","og_title":"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo - GymBeam Blog","og_description":"Ako cvi\u010di\u0165 na fitlopte? \u010cl\u00e1nok obsahuje 13 cvikov na ramen\u00e1, pa\u017ee, chrb\u00e1t, brucho, zadok i nohy. S\u00fa vhodn\u00e9 na dom\u00e1ci tr\u00e9ning pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.","og_url":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/","og_site_name":"GymBeam Blog","article_published_time":"2023-09-21T08:47:13+00:00","article_modified_time":"2024-01-26T09:43:12+00:00","og_image":[{"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-FB--1124x588.png","type":"","width":"","height":""}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo","datePublished":"2023-09-21T08:47:13+00:00","dateModified":"2024-01-26T09:43:12+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/"},"wordCount":2612,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png","keywords":["cviky","dom\u00e1ci tr\u00e9ning","pom\u00f4cky na cvi\u010denie","tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB"},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/","url":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/","name":"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png","datePublished":"2023-09-21T08:47:13+00:00","dateModified":"2024-01-26T09:43:12+00:00","description":"Ako cvi\u010di\u0165 na fitlopte? \u010cl\u00e1nok obsahuje 13 cvikov na ramen\u00e1, pa\u017ee, chrb\u00e1t, brucho, zadok i nohy. S\u00fa vhodn\u00e9 na dom\u00e1ci tr\u00e9ning pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Fit-mic-na-cele-telo-437-.png","width":437,"height":279,"caption":"13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/499095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=499095"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/499095\/revisions"}],"predecessor-version":[{"id":522740,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/499095\/revisions\/522740"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/497430"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=499095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=499095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=499095"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=499095"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=499095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}