{"id":507261,"date":"2023-11-03T10:00:00","date_gmt":"2023-11-03T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=507261"},"modified":"2023-11-05T16:59:04","modified_gmt":"2023-11-05T15:59:04","slug":"15-nejlepsich-s-penovym-valcem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/","title":{"rendered":"Jak pou\u017e\u00edvat foam roller? 8 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem\u00a0"},"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\/15-nejlepsich-s-penovym-valcem\/#Co_je_to_masazni_valec\" title=\"Co je to mas\u00e1\u017en\u00ed v\u00e1lec?\">Co je to mas\u00e1\u017en\u00ed v\u00e1lec?<\/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\/15-nejlepsich-s-penovym-valcem\/#Jak_pouzivat_penovy_valec\" title=\"Jak pou\u017e\u00edvat p\u011bnov\u00fd v\u00e1lec?\">Jak pou\u017e\u00edvat p\u011bnov\u00fd v\u00e1lec?<\/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\/15-nejlepsich-s-penovym-valcem\/#8_nejucinnejsich_cviku_s_penovym_valcem\" title=\"8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem&nbsp;\">8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem&nbsp;<\/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\/15-nejlepsich-s-penovym-valcem\/#Cviky_na_cele_telo_s_foam_rollerem\" title=\"Cviky na cel\u00e9 t\u011blo s foam rollerem\">Cviky na cel\u00e9 t\u011blo s foam rollerem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/#Kam_dal\" title=\"Kam d\u00e1l?&nbsp;\">Kam d\u00e1l?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tr\u00e1p\u00ed v\u00e1s ztuhl\u00e1 z\u00e1da nebo chcete uvolnit namo\u017een\u00e9 svaly stehen z p\u0159ede\u0161l\u00e9ho tr\u00e9ninku? V takov\u00e9m p\u0159\u00edpad\u011b ud\u011bl\u00e1te dob\u0159e, kdy\u017e s\u00e1hnete po mas\u00e1\u017en\u00edm v\u00e1lci. Tato fitness pom\u016fcka dok\u00e1\u017ee svaly <strong>uvolnit, proh\u0159\u00e1t i prot\u00e1hnout<\/strong>. Nejlep\u0161\u00edch v\u00fdsledk\u016f v\u0161ak dos\u00e1hnete, kdy\u017e se nau\u010d\u00edte p\u011bnov\u00fd v\u00e1lec pou\u017e\u00edvat spr\u00e1vn\u011b a vyberete ty nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_masazni_valec\"><\/span>Co je to mas\u00e1\u017en\u00ed v\u00e1lec?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mas\u00e1\u017en\u00ed v\u00e1lec<\/a>, zn\u00e1m\u00fd i jako foam roller, je <a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sportovn\u00ed p\u0159\u00edslu\u0161enstv\u00ed<\/strong><\/a><strong>, kter\u00fdm si dok\u00e1\u017eete sami promas\u00edrovat svaly cel\u00e9ho t\u011bla. <\/strong>Pou\u017e\u00edv\u00e1 se p\u0159ed tr\u00e9ninkem i po n\u011bm, v r\u00e1mci regenerace a tak\u00e9 jako terapeutick\u00e1 pom\u016fcka p\u0159i rehabilitac\u00edch. Je obl\u00edben\u00fd u silov\u00fdch sportovc\u016f, crossfi\u0165\u00e1k\u016f i b\u011b\u017ec\u016f. Na uvoln\u011bn\u00ed sval\u016f ho v\u0161ak pou\u017e\u00edvaj\u00ed tak\u00e9 lid\u00e9, kte\u0159\u00ed t\u0159eba cel\u00fd den sed\u00ed nebo stoj\u00ed v pr\u00e1ci a ve\u010der se cht\u011bj\u00ed <strong>trochu prot\u00e1hnout, uvolnit a namas\u00edrovat.<\/strong> &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\">Jak mas\u00e1\u017en\u00ed v\u00e1lec funguje?<strong><\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P\u011bnov\u00e9 v\u00e1lce<\/a> dok\u00e1\u017eou vytvo\u0159it tlak na sval, kter\u00fd se pak l\u00e9pe prokrv\u00ed, a z\u00e1rove\u0148 p\u016fsob\u00ed i na fascie neboli pov\u00e1zky. D\u00edky tomu se pou\u017e\u00edvaj\u00ed zejm\u00e9na v r\u00e1mci zah\u0159\u00e1t\u00ed svalu, stre\u010dinku a <strong>techniky myofasci\u00e1ln\u00edho uvoln\u011bn\u00ed<\/strong> (Self-Myofascial Release \u2013 SMR). Z\u00e1rove\u0148 pom\u00e1haj\u00ed rozmas\u00edrovat i <strong>tzv. trigger pointy, <\/strong>co\u017e jsou mal\u00e9 a na dotek bolestiv\u00e9 uzl\u00ed\u010dky, kter\u00e9 m\u016f\u017eeme ve svalu nahmatat. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20133]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u00fdsledku tak pou\u017e\u00edv\u00e1n\u00ed p\u011bnov\u00e9ho v\u00e1lce p\u0159in\u00e1\u0161\u00ed celou \u0159adu benefit\u016f <strong>pro spr\u00e1vnou funkci sval\u016f, regeneraci po tr\u00e9ninku i sportovn\u00ed v\u00fdkon.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed v\u0161echny v\u00fdhody p\u011bnov\u00e9ho v\u00e1lce, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/penovy-valec-nebo-foam-roller-vse-co-by-ste-o-nem-meli-vedet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Foam roller: Pro\u010d a jak pou\u017e\u00edvat mas\u00e1\u017en\u00ed v\u00e1lec?<\/strong><\/a>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1124x749.jpg\" alt=\"V\u00fdhody p\u011bnov\u00e9ho v\u00e1lce\" class=\"wp-image-507311\" title=\"V\u00fdhody p\u011bnov\u00e9ho v\u00e1lce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Druhy mas\u00e1\u017en\u00edch v\u00e1lc\u016f<strong><\/strong><\/h3>\n\n\n\n<p>Tyto v\u00e1lce jsou vyrobeny <strong>z p\u011bny s r\u016fznou tvrdost\u00ed a odli\u0161uj\u00ed se i velikost\u00ed a typem povrchu.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Z\u00e1kladn\u00ed p\u011bnov\u00fd v\u00e1lec<\/strong><\/a> nem\u00e1 vroubky, a tak se hod\u00ed na m\u00e9n\u011b intenzivn\u00ed mas\u00e1\u017ee.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/valec-na-cvicenie-fitness-roller-green-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>P\u011bnov\u00fd v\u00e1lec s vroubky<\/strong><\/a> m\u00e1 dut\u00e9 j\u00e1dro a tvrd\u0161\u00ed povrch s men\u0161\u00edmi \u010di v\u011bt\u0161\u00edmi hrboly. Je ide\u00e1ln\u00ed na hloubkovou mas\u00e1\u017e sval\u016f.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vibracni-valec-na-cviceni-v-roll-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vibra\u010dn\u00ed v\u00e1lec<\/strong><\/a> m\u00e1 krom\u011b vroubk\u016f tak\u00e9 vibra\u010dn\u00ed j\u00e1dro. D\u00edky tomu m\u016f\u017ee mas\u00e1\u017e zp\u0159\u00edjemnit a zefektivnit.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-valec-3v1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>V\u00e1lce 3v1<\/strong><\/a> se typicky skl\u00e1daj\u00ed z velk\u00e9ho p\u011bnov\u00e9ho v\u00e1lce, men\u0161\u00edho vroubkovan\u00e9ho v\u00e1lce a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masazni-tyc-roller-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed ty\u010de<\/a>. Hod\u00ed se tak na komplexn\u00ed mas\u00e1\u017e cel\u00e9ho t\u011bla.&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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_pouzivat_penovy_valec\"><\/span>Jak pou\u017e\u00edvat p\u011bnov\u00fd v\u00e1lec?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Automas\u00e1\u017e <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-m-roll-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u011bnov\u00fdm v\u00e1lcem<\/a> je ide\u00e1ln\u00ed <strong>p\u0159ed tr\u00e9ninkem, <\/strong>ale tak\u00e9 po jeho skon\u010den\u00ed<strong> v r\u00e1mci uvoln\u011bn\u00ed namo\u017een\u00fdch sval\u016f.<\/strong> Druh\u00fd den po cvi\u010den\u00ed t\u00edm zase podpo\u0159\u00edte <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>. Mas\u00e1\u017en\u00ed v\u00e1lec v\u0161ak m\u016f\u017eete pou\u017e\u00edt kdykoliv b\u011bhem dne, kdy\u017e nap\u0159\u00edklad uc\u00edt\u00edte n\u011bjakou svalovou ztuhlost nebo t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bolest zad<\/a>. Ne\u017e se do rolov\u00e1n\u00ed pust\u00edte, p\u0159e\u010dt\u011bte si, na co d\u00e1vat pozor. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 4]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><strong>V\u00e1lcov\u00e1n\u00ed prov\u00e1d\u011bjte ide\u00e1ln\u011b po zah\u0159\u00e1t\u00ed sval\u016f. <\/strong>Sta\u010d\u00ed p\u00e1r minut na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm<\/a> \u010di jin\u00e9m <a href=\"https:\/\/gymbeam.cz\/air-bike-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trena\u017e\u00e9ru<\/a> nebo po tr\u00e9ninku, kdy va\u0161e svaly je\u0161t\u011b nevychladly.&nbsp;<\/li>\n\n\n\n<li>V\u00e1lec si dejte pod z\u00e1da nebo jinou svalovou partii. Pak se na n\u011bj polo\u017ete a rolujte n\u011bkolik centimetr\u016f nahoru a dol\u016f. Potom ho m\u016f\u017eete posunout trochu n\u00ed\u017e, nebo v\u00fd\u0161 a pokra\u010dovat s automas\u00e1\u017e\u00ed.<\/li>\n\n\n\n<li><strong>Intenzitu mas\u00e1\u017ee zv\u00fd\u0161\u00edte, kdy\u017e budete vahou vlastn\u00edho t\u011bla na v\u00e1lec tla\u010dit.<\/strong><\/li>\n\n\n\n<li><strong>Vyhn\u011bte se zran\u011bn\u00fdm m\u00edst\u016fm a otev\u0159en\u00fdm ran\u00e1m na t\u011ble. <\/strong>Mas\u00edrov\u00e1n\u00ed m\u016f\u017ee b\u00fdt v prvn\u00edch sekund\u00e1ch lehce nep\u0159\u00edjemn\u00e9, a\u017e m\u00edrn\u011b bolestiv\u00e9, nem\u011blo by v\u0161ak zp\u016fsobovat postupn\u011b se zhor\u0161uj\u00edc\u00ed bolest.&nbsp;<\/li>\n\n\n\n<li><strong>Mas\u00edrovan\u00fd sval by m\u011bl b\u00fdt nata\u017een\u00fd\/napnut\u00fd.<\/strong> Kdy\u017e si budete mas\u00edrovat nap\u0159\u00edklad l\u00fdtka, narovnejte nohu a prsty na chodidlech sm\u011b\u0159ujte vzh\u016fru.<\/li>\n\n\n\n<li><strong>Ka\u017edou partii rolujte minim\u00e1ln\u011b 30 sekund, maxim\u00e1ln\u011b 2 minuty. <\/strong>S d\u00e9lkou se \u0159i\u010fte vlastn\u00edmi pocity a vn\u00edmejte, jak se svaly postupn\u011b uvol\u0148uj\u00ed a sni\u017euje jejich p\u0159\u00edpadn\u00e1 bolestivost. Pot\u00e9 se p\u0159esu\u0148te na dal\u0161\u00ed svalovou skupinu.<\/li>\n\n\n\n<li><strong>Pokud p\u0159i rolov\u00e1n\u00ed naraz\u00edte na ztuhlej\u0161\u00ed m\u00edsto, promas\u00edrujte tuto \u010d\u00e1st d\u016fkladn\u011bji.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Mas\u00e1\u017en\u00ed v\u00e1lec pou\u017e\u00edvejte pouze na svaly.<\/strong> Vyh\u00fdbejte se kostem, kloub\u016fm a tak\u00e9 bedern\u00ed p\u00e1te\u0159i.&nbsp;<\/li>\n\n\n\n<li><strong>P\u011bnov\u00fdm v\u00e1lcem rolujte v\u011bt\u0161\u00ed svalov\u00e9 skupiny, jako jsou z\u00e1da, h\u00fd\u017ed\u011b, stehna nebo l\u00fdtka. <\/strong>Pokud se pot\u0159ebujete v\u00edce zam\u011b\u0159it na men\u0161\u00ed svaly nebo n\u011bjak\u00e1 problematick\u00e1 m\u00edsta, pou\u017eijte <a href=\"https:\/\/gymbeam.cz\/masazni-micek-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00ed m\u00ed\u010dek<\/a>.&nbsp;<\/li>\n<\/ol>\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=\"4473,8344,8346,8347,67360\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_nejucinnejsich_cviku_s_penovym_valcem\"><\/span>8 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S p\u011bnov\u00fdm v\u00e1lcem zvl\u00e1dnete mas\u00e1\u017e cel\u00e9ho t\u011bla.<strong> Nejv\u00edce se v\u0161ak pou\u017e\u00edv\u00e1 na uvoln\u011bn\u00ed zad, h\u00fd\u017ed\u00ed a stehen. <\/strong>Vyzkou\u0161ejte n\u00ed\u017ee uveden\u00e9 z\u00e1kladn\u00ed cviky, kter\u00e9 vyu\u017eijete p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem.&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. Rolov\u00e1n\u00ed zad<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Roller si polo\u017ete pod horn\u00ed \u010d\u00e1st zad. Pa\u017ee pokr\u010dte v loktech a dlan\u011b dejte za u\u0161i nebo ruce p\u0159ek\u0159i\u017ete na hrudn\u00edku. Nohy pokr\u010dte a chodidla z\u016fst\u00e1vaj\u00ed jako op\u011brn\u00e9 body celou plochou na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017ece<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Zhluboka d\u00fdchejte a za\u010dn\u011bte z\u00e1dy jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Zada.gif\" alt=\"Rolov\u00e1n\u00ed zad p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507423\" title=\"Rolov\u00e1n\u00ed zad p\u011bnov\u00fdm v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rolov\u00e1n\u00ed \u0161irok\u00e9ho sval\u016f z\u00e1dov\u00e9ho<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na bok, vzpa\u017ete spodn\u00ed ruku a roller polo\u017ete pod rameno. Horn\u00ed ruku pokr\u010dte a dejte ji v bok nebo polo\u017ete dlan\u00ed na zem p\u0159ed sebe. Nohy pokr\u010dte a chodidly se zap\u0159ete do podlo\u017eky. Na tento cvik je vhodn\u011bj\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u011bnov\u00fd v\u00e1lec bez vroubk\u016f<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Zhluboka d\u00fdchejte a za\u010dn\u011bte bo\u010dn\u00ed stranou zad jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Pod-rameny.gif\" alt=\"Rolov\u00e1n\u00ed \u0161irok\u00e9ho svalu z\u00e1dov\u00e9ho p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507375\" title=\"Rolov\u00e1n\u00ed \u0161irok\u00e9ho svalu z\u00e1dov\u00e9ho p\u011bnov\u00fdm v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Rolov\u00e1n\u00ed h\u00fd\u017ed\u00ed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Sedn\u011bte si na roller, pak pokr\u010dte a zvedn\u011bte jednu nohu a polo\u017ete ji nad koleno druh\u00e9 op\u011brn\u00e9 nohy. Opa\u010dnou rukou ji chy\u0165te za kotn\u00edk a druhou dlan\u00ed se op\u0159ete o podlo\u017eku. Lehce se trupem vyto\u010dte na stranu zvednut\u00e9 nohy.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte h\u00fd\u017ed\u00ed jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Hyzde.gif\" alt=\"Rolov\u00e1n\u00ed h\u00fd\u017ed\u00ed p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507343\" title=\"Rolov\u00e1n\u00ed h\u00fd\u017ed\u00ed p\u011bnov\u00fdm v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Rolov\u00e1n\u00ed zadn\u00ed strany stehen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podlo\u017eku<\/strong><\/a> a polo\u017ete roller pod stehno. Nohu m\u00edrn\u011b pokr\u010dte v koleni a chodidlo z\u016fst\u00e1v\u00e1 nad zem\u00ed. Druhou nohu pokr\u010dte a chodidlo nechte cel\u00e9 na podlo\u017ece. M\u016f\u017eete ji tak\u00e9 polo\u017eit na mas\u00edrovanou nohu, \u010d\u00edm\u017e zv\u00fd\u0161\u00edte intenzitu mas\u00e1\u017ee. Nata\u017een\u00e9 ruce polo\u017ete jako oporu za sebe dlan\u011bmi na podlo\u017eku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte stehnem jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Zadni-strana-stehen.gif\" alt=\"Rolov\u00e1n\u00ed hamstring\u016f p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507439\" title=\"Rolov\u00e1n\u00ed hamstring\u016f p\u011bnov\u00fdm v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Rolov\u00e1n\u00ed bo\u010dn\u00ed strany stehen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si bokem na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-orange-gymbeam.html\" class=\"ek-link\"><strong>podlo\u017eku<\/strong><\/a> a polo\u017ete roller pod vn\u011bj\u0161\u00ed stranu spodn\u00edho stehna. Spodn\u00ed nata\u017eenou rukou se op\u0159ete o zem. Druhou ruku pokr\u010dte a dejte v bok. Spodn\u00ed nohu nechte nata\u017eenou a tou horn\u00ed p\u0159edno\u017ete, pokr\u010dte ji v koleni a chodidlo polo\u017ete na zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte stehnem jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Bocni-strana-stehen.gif\" alt=\"Rolov\u00e1n\u00ed bo\u010dn\u00ed strany stehen p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507327\" title=\"Rolov\u00e1n\u00ed bo\u010dn\u00ed strany stehen p\u011bnov\u00fdm v\u00e1lcem\"\/><\/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\">6. Rolov\u00e1n\u00ed p\u0159edn\u00ed strany stehen&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si b\u0159ichem napodlo\u017eku, op\u0159ete se p\u0159edlokt\u00edm o zema polo\u017ete roller pod stehno nata\u017een\u00e9 nohy. Druhou pokr\u010dte a polo\u017ete ji na stranu jako oporu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte stehnem jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Prredni-strana-stehen.gif\" alt=\"Rolov\u00e1n\u00ed p\u0159edn\u00ed strany stehen p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507391\" title=\"Rolov\u00e1n\u00ed p\u0159edn\u00ed strany stehen p\u011bnov\u00fdm v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Rolov\u00e1n\u00ed vnit\u0159n\u00ed strany stehen<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si b\u0159ichem napodlo\u017eku a op\u0159ete se p\u0159edlokt\u00edm o zem. Pokr\u010dte jednu nohu, polo\u017ete ji na stranu a pod stehno si vlo\u017ete roller. Druhou nohu nechte nata\u017eenou a \u0161pi\u010dkou se zap\u0159ete do zem\u011b. Ruce pokr\u010dte a op\u0159ete se p\u0159edlokt\u00edm o zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte stehnem jezdit po v\u00e1lci do boku a zp\u011bt. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Vnitrni-strana-stehen.gif\" alt=\"Rolov\u00e1n\u00ed vnit\u0159n\u00ed strany stehen p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507407\" title=\"Rolov\u00e1n\u00ed vnit\u0159n\u00ed strany stehen p\u011bnov\u00fdm v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Rolov\u00e1n\u00ed l\u00fdtka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na podlo\u017ekua polo\u017ete roller pod l\u00fdtko jedn\u00e9 nata\u017een\u00e9 nohy. Druhou pokr\u010dte a chodidlo nechte cel\u00e9 na zemi jako op\u011brn\u00fd bod. M\u016f\u017eete ji tak\u00e9 polo\u017eit na mas\u00edrovanou nohu, \u010d\u00edm\u017e zv\u00fd\u0161\u00edte intenzitu mas\u00e1\u017ee. Nata\u017een\u00e9 ruce polo\u017ete jako oporu za sebe dlan\u011bmi na podlo\u017eku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Zhluboka d\u00fdchejte a za\u010dn\u011bte l\u00fdtkem jezdit po v\u00e1lci nahoru a dol\u016f. Pokud uc\u00edt\u00edte ztuhl\u00e9 m\u00edsto, v\u011bnujte se mu d\u016fkladn\u011bji. Kdy\u017e do rolleru vlastn\u00ed vahou v\u00edce zatla\u010d\u00edte, mas\u00e1\u017e bude intenzivn\u011bj\u0161\u00ed. B\u011bhem cvi\u010den\u00ed m\u016f\u017eete dle pot\u0159eby m\u011bnit polohu v\u00e1lce v\u00edce nahoru nebo dol\u016f. Pokra\u010dujte tak minim\u00e1ln\u011b 30 sekund. Pak vym\u011b\u0148te stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161 rychl\u00fd pohyb, rolov\u00e1n\u00ed jen mal\u00e9 plochy, zadr\u017eov\u00e1n\u00ed dechu.<\/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\/11\/Masaz-litka.gif\" alt=\"Rolov\u00e1n\u00ed l\u00fdtka p\u011bnov\u00fdm v\u00e1lcem\" class=\"wp-image-507359\" title=\"Rolov\u00e1n\u00ed l\u00fdtka p\u011bnov\u00fdm v\u00e1lcem\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_cele_telo_s_foam_rollerem\"><\/span>Cviky na cel\u00e9 t\u011blo s foam rollerem<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky s p\u011bnov\u00fdm v\u00e1lcem na cel\u00e9 t\u011blo najdete v na\u0161em videu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"TOP cviky pro uvoln\u011bn\u00ed svalstva s foam rollerem I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/7X-IkaOpF7M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyzkou\u0161ejte tr\u00e9nink i s jin\u00fdmi sportovn\u00edmi pom\u016fckami podle na\u0161ich \u010dl\u00e1nk\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inspiraci na tr\u00e9nink cel\u00e9ho t\u011bla najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>Funk\u010dn\u00ed tr\u00e9nink zvl\u00e1dnete tak\u00e9 s balan\u010dn\u00ed podlo\u017ekou, nap\u0159\u00edklad podle \u010dl\u00e1nku <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\"><strong>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.<\/strong><\/a><\/li>\n\n\n\n<li>Stejn\u011b tak se na funk\u010dn\u00ed cvi\u010den\u00ed hod\u00ed z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m. Jak ho pou\u017e\u00edvat, se dozv\u00edte z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? Seznamte se s \u00fa\u010dinn\u00fdmi cviky na cel\u00e9 t\u011blo.<\/a><\/strong><\/li>\n\n\n\n<li>Kvalitn\u011b si zacvi\u010d\u00edte i s posilovac\u00ed gumou. Ty nejlep\u0161\u00ed cviky najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo.<\/strong><\/a><\/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?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Foam rolller je \u00fa\u010dinn\u00e1 pom\u016fcka na <strong>uvoln\u011bn\u00ed sval\u016f cel\u00e9ho t\u011bla, podporu regenerace i sportovn\u00edho v\u00fdkonu. <\/strong>Uveden\u00e9 cviky m\u016f\u017eete za\u0159adit p\u0159ed i po cvi\u010den\u00ed nebo kdykoliv v pr\u016fb\u011bhu dne, kdy\u017e se chcete prot\u00e1hnout. Pro dosa\u017een\u00ed co nejlep\u0161\u00edch v\u00fdsledk\u016f v\u0161ak<strong> myslete na z\u00e1kladn\u00ed pravidla, <\/strong>jako je zah\u0159\u00e1t\u00ed sval\u016f p\u0159ed rolov\u00e1n\u00edm, d\u00e9lka mas\u00e1\u017ee jedn\u00e9 partie minim\u00e1ln\u011b 30 sekund a\u017e 2 minuty nebo pou\u017e\u00edv\u00e1n\u00ed pouze na svaly.&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 cviky s foam rollerem.<\/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\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u011bnov\u00fd v\u00e1lec je ide\u00e1ln\u00ed pom\u016fcka na mas\u00e1\u017e cel\u00e9ho t\u011bla po cvi\u010den\u00ed nebo v r\u00e1mci regenerace. Jak ho pou\u017e\u00edvat na uvoln\u011bn\u00ed zad, stehen nebo l\u00fdtek? <\/p>\n","protected":false},"author":129,"featured_media":507295,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,7041,7101,7377],"filter_section":[],"filter_attribute":[13021],"class_list":{"0":"post-507261","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-penovy-valec-cs","10":"tag-pomucky-na-cviceni","11":"tag-strecing-cs","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak pou\u017e\u00edvat foam roller? 8 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co je to foam roller, jak ho pou\u017e\u00edvat na uvoln\u011bn\u00ed sval\u016f a regeneraci po tr\u00e9ninku? 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