{"id":508095,"date":"2023-11-03T11:10:04","date_gmt":"2023-11-03T10:10:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=508095"},"modified":"2024-07-02T23:45:25","modified_gmt":"2024-07-02T21:45:25","slug":"15-cvikov-s-penovym-valcom-na-cvicenie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/","title":{"rendered":"Ako pou\u017e\u00edva\u0165 foam roller? 8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom"},"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\/15-cvikov-s-penovym-valcom-na-cvicenie\/#Co_je_to_masazny_valec\" title=\"\u010co je to mas\u00e1\u017eny valec?\">\u010co je to mas\u00e1\u017eny valec?<\/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\/15-cvikov-s-penovym-valcom-na-cvicenie\/#Ako_pouzivat_penovy_valec\" title=\"Ako pou\u017e\u00edva\u0165 penov\u00fd valec?\">Ako pou\u017e\u00edva\u0165 penov\u00fd valec?<\/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\/15-cvikov-s-penovym-valcom-na-cvicenie\/#8_najucinnejsich_cvikov_s_penovym_valcom\" title=\"8 naj\u00fa\u010dinnej\u0161\u00edch cvikov s penov\u00fdm valcom\">8 naj\u00fa\u010dinnej\u0161\u00edch cvikov s penov\u00fdm valcom<\/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\/15-cvikov-s-penovym-valcom-na-cvicenie\/#Cviky_na_cele_telo_s_foam_rollerom\" title=\"Cviky na cel\u00e9 telo s foam rollerom\">Cviky na cel\u00e9 telo s foam rollerom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/#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-6\" href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/#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>Tr\u00e1pi v\u00e1s stuhnut\u00fd chrb\u00e1t alebo chcete uvo\u013eni\u0165 svaly stehien unaven\u00e9 z predch\u00e1dzaj\u00faceho tr\u00e9ningu? V takom pr\u00edpade urob\u00edte dobre, ke\u010f siahnete po mas\u00e1\u017enom valci. T\u00e1to fitness pom\u00f4cka dok\u00e1\u017ee svaly <strong>uvo\u013eni\u0165, prehria\u0165 a pretiahnu\u0165<\/strong>. Najlep\u0161ie v\u00fdsledky v\u0161ak dosiahnete, ke\u010f sa nau\u010d\u00edte penov\u00fd valec pou\u017e\u00edva\u0165 spr\u00e1vne a vyberiete tie naj\u00fa\u010dinnej\u0161ie cviky.<\/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_masazny_valec\"><\/span>\u010co je to mas\u00e1\u017eny valec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mas\u00e1\u017eny valec<\/a>, zn\u00e1my aj ako foam roller, je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0161portov\u00e9 pr\u00edslu\u0161enstvo<\/strong><\/a><strong>, ktor\u00fdm si dok\u00e1\u017eete sami premas\u00edrova\u0165 svaly cel\u00e9ho tela<\/strong>. Pou\u017e\u00edva sa pred tr\u00e9ningom aj po \u0148om, v r\u00e1mci regener\u00e1cie a tie\u017e ako terapeutick\u00e1 pom\u00f4cka pri rehabilit\u00e1ci\u00e1ch. Je ob\u013e\u00faben\u00fd u silov\u00fdch \u0161portovcov, crossfi\u0165\u00e1kov aj be\u017ecov. Na uvo\u013enenie svalov ho v\u0161ak pou\u017e\u00edvaj\u00fa aj \u013eudia, ktor\u00ed napr\u00edklad cel\u00fd de\u0148 sedia alebo stoja v pr\u00e1ci a ve\u010der sa chc\u00fa <strong>trochu pretiahnu\u0165, uvo\u013eni\u0165 a namas\u00edrova\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako mas\u00e1\u017eny valec funguje?<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Penov\u00e9 valce<\/a> dok\u00e1\u017eu vytvori\u0165 tlak na sval, ktor\u00fd sa potom lep\u0161ie prekrv\u00ed, a z\u00e1rove\u0148 p\u00f4sob\u00ed aj na fascie, teda v\u00e4zivov\u00e9 obaly svalov. V\u010faka tomu sa pou\u017e\u00edvaj\u00fa najm\u00e4 v r\u00e1mci zahriatia svalu, stre\u010dingu a <strong>techniky myofasci\u00e1lneho uvo\u013enenia<\/strong> (Self-Myofascial Release \u2013 SMR). Z\u00e1rove\u0148 pom\u00e1haj\u00fa rozmas\u00edrova\u0165 aj <strong>tzv. trigger pointy<\/strong>, \u010do s\u00fa mal\u00e9 a na dotyk bolestiv\u00e9 uzl\u00ed\u010dky, ktor\u00e9 m\u00f4\u017eeme v svale nahmata\u0165. <mark 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>Vo v\u00fdsledku tak pou\u017e\u00edvanie penov\u00e9ho valca prin\u00e1\u0161a ve\u013ek\u00e9 mno\u017estvo benefitov <strong>pre spr\u00e1vnu funkciu svalov, regener\u00e1ciu po tr\u00e9ningu aj \u0161portov\u00fd v\u00fdkon<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa v\u0161etky v\u00fdhody penov\u00e9ho valca, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/penovy-valec-foam-roller-cviky-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Foam roller: pre\u010do a ako pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Nives-1-1-1124x749.jpg\" alt=\"V\u00fdhody penov\u00e9ho valca\" class=\"wp-image-507311\" title=\"V\u00fdhody penov\u00e9ho valca\" 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\u017enych valcov<\/h3>\n\n\n\n<p>Tieto valce s\u00fa vyroben\u00e9 <strong>z peny s r\u00f4znou tvrdos\u0165ou a odli\u0161uj\u00fa sa aj ve\u013ekos\u0165ou a typom povrchu<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Z\u00e1kladn\u00fd penov\u00fd valec<\/strong><\/a> nem\u00e1 vr\u00fabky, a tak sa hod\u00ed na menej intenz\u00edvne mas\u00e1\u017ee.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Penov\u00fd valec s vr\u00fabkami<\/strong><\/a> m\u00e1 dut\u00e9 jadro a tvrd\u0161\u00ed povrch s men\u0161\u00edmi \u010di v\u00e4\u010d\u0161\u00edmi hrbo\u013emi. Je ide\u00e1lny na h\u013abkov\u00fa mas\u00e1\u017e svalov.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vibracny-valec-na-cvicenie-v-roll-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vibra\u010dn\u00fd valec<\/strong><\/a> m\u00e1 okrem vr\u00fabkov aj vibra\u010dn\u00e9 jadro. V\u010faka tomu m\u00f4\u017ee mas\u00e1\u017e spr\u00edjemni\u0165 a zv\u00fd\u0161i\u0165 jej efekt\u00edvnos\u0165.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazny-valec-3v1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Valce 3v1<\/strong><\/a> sa typicky skladaj\u00fa z ve\u013ek\u00e9ho penov\u00e9ho valca, men\u0161ieho vr\u00fabkovan\u00e9ho valca a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-tyc-roller-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017enej ty\u010de<\/a>. Hodia sa tak na komplexn\u00fa mas\u00e1\u017e cel\u00e9ho tela.<\/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=\"Ako_pouzivat_penovy_valec\"><\/span>Ako pou\u017e\u00edva\u0165 penov\u00fd valec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Automas\u00e1\u017e <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-m-roll-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">penov\u00fdm valcom<\/a> je ide\u00e1lna <strong>pred tr\u00e9ningom<\/strong>, ale tie\u017e po jeho skon\u010den\u00ed<strong> v r\u00e1mci uvo\u013enenia unaven\u00fdch svalov<\/strong>. Druh\u00fd de\u0148 po cvi\u010den\u00ed t\u00fdm zase podpor\u00edte <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>. Mas\u00e1\u017eny valec v\u0161ak m\u00f4\u017eete pou\u017ei\u0165 kedyko\u013evek po\u010das d\u0148a, ke\u010f napr\u00edklad uc\u00edtite svalov\u00fa stuhnutos\u0165 alebo napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">boles\u0165 chrbta<\/a>. Ne\u017e sa do rolovania pust\u00edte, pre\u010d\u00edtajte si, na \u010do si d\u00e1va\u0165 pozor. <mark 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>Valcovanie vykon\u00e1vajte ide\u00e1lne po zahriat\u00ed svalov. <\/strong>Sta\u010d\u00ed p\u00e1r min\u00fat na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veslovacom<\/a> \u010di inom <a href=\"https:\/\/gymbeam.sk\/air-bike-trenazer-gymbeam.html\">trena\u017e\u00e9ri<\/a> alebo po tr\u00e9ningu, ke\u010f va\u0161e svaly e\u0161te nevychladli.<\/li>\n\n\n\n<li>Valec si dajte pod chrb\u00e1t alebo in\u00fa svalov\u00fa partiu. Potom sa na\u0148 polo\u017ete a rolujte nieko\u013eko centimetrov nahor a nadol. Potom ho m\u00f4\u017eete posun\u00fa\u0165 trochu ni\u017e\u0161ie alebo vy\u0161\u0161ie a pokra\u010dova\u0165 s automas\u00e1\u017eou.<\/li>\n\n\n\n<li><strong>Intenzitu mas\u00e1\u017ee zv\u00fd\u0161ite, ke\u010f budete v\u00e1hou vlastn\u00e9ho tela na valec tla\u010di\u0165.<\/strong><\/li>\n\n\n\n<li><strong>Vyhnite sa zranen\u00fdm miestam a otvoren\u00fdm ran\u00e1m na tele. <\/strong>Mas\u00edrovanie m\u00f4\u017ee by\u0165 v prv\u00fdch sekund\u00e1ch trochu nepr\u00edjemn\u00e9 a\u017e mierne bolestiv\u00e9, nemalo by v\u0161ak sp\u00f4sobova\u0165 postupne sa zhor\u0161uj\u00facu boles\u0165.<\/li>\n\n\n\n<li><strong>Mas\u00edrovan\u00fd sval by mal by\u0165 natiahnut\u00fd\/napnut\u00fd.<\/strong> Ke\u010f si budete mas\u00edrova\u0165 napr\u00edklad l\u00fdtka, narovnajte nohu a prsty na chodidl\u00e1ch smerujte nahor.<\/li>\n\n\n\n<li><strong>Ka\u017ed\u00fa partiu rolujte minim\u00e1lne 30 sek\u00fand, maxim\u00e1lne 2 min\u00faty. <\/strong>S d\u013a\u017ekou sa ria\u010fte vlastn\u00fdmi pocitmi a vn\u00edmajte, ako sa svaly postupne uvo\u013e\u0148uj\u00fa a ako sa zni\u017euje ich pr\u00edpadn\u00e1 bolestivos\u0165. Potom sa presu\u0148te na \u010fal\u0161iu svalov\u00fa skupinu.<\/li>\n\n\n\n<li><strong>Ak pri rolovan\u00ed naraz\u00edte na stuhnutej\u0161ie miesto, premas\u00edrujte t\u00fato \u010das\u0165 d\u00f4kladnej\u0161ie.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Mas\u00e1\u017eny valec pou\u017e\u00edvajte len na svaly.<\/strong> Vyh\u00fdbajte sa kostiam, k\u013abom a tie\u017e bedrovej chrbtici.<\/li>\n\n\n\n<li><strong>Penov\u00fdm valcom rolujte v\u00e4\u010d\u0161ie svalov\u00e9 skupiny, ako je chrb\u00e1t, zadok, stehn\u00e1 alebo l\u00fdtka. <\/strong>Ak sa potrebujete viac zamera\u0165 na men\u0161ie svaly alebo nejak\u00e9 problematick\u00e9 miesta, pou\u017eite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-lopticka-orange-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017enu lopti\u010dku<\/a>.<\/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=\"7074,51088,81304,91780\" ><\/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_najucinnejsich_cvikov_s_penovym_valcom\"><\/span>8 naj\u00fa\u010dinnej\u0161\u00edch cvikov s penov\u00fdm valcom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S penov\u00fdm valcom zvl\u00e1dnete mas\u00e1\u017e cel\u00e9ho tela.<strong> Najviac sa v\u0161ak pou\u017e\u00edva na uvo\u013enenie chrbta, zadku a stehien. <\/strong>Vysk\u00fa\u0161ajte ni\u017e\u0161ie uveden\u00e9 z\u00e1kladn\u00e9 cviky, ktor\u00e9 vyu\u017eijete pred ka\u017ed\u00fdm tr\u00e9ningom.<\/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. Rolovanie chrbta<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Roller si polo\u017ete pod horn\u00fa \u010das\u0165 chrbta. Pa\u017ee pokr\u010dte v lak\u0165och a dlane dajte za u\u0161i alebo ruky prekr\u00ed\u017ete na hrudn\u00edku. Nohy pokr\u010dte a chodidl\u00e1 zost\u00e1vaj\u00fa ako oporn\u00e9 body celou plochou na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eke<\/a>.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Zhlboka d\u00fdchajte a za\u010dnite chrbtom jazdi\u0165 po valci nahor a nadol. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie chrbta penov\u00fdm valcom\" class=\"wp-image-507423\" title=\"Rolovanie chrbta penov\u00fdm valcom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Rolovanie \u0161irok\u00fdch chrbtov\u00fdch svalov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na bok, vzpa\u017ete spodn\u00fa ruku a roller polo\u017ete pod rameno. Horn\u00fa ruku pokr\u010dte a dajte ju vbok alebo ju polo\u017ete dla\u0148ou na zem pred seba. Nohy pokr\u010dte a chodidlami sa zaprite do podlo\u017eky. Na tento cvik je vhodnej\u0161\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">penov\u00fd valec bez vr\u00fabkov<\/a>.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Zhlboka d\u00fdchajte a za\u010dnite bo\u010dnou stranou chrbta jazdi\u0165 po valci nahor a nadol. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie \u0161irok\u00e9ho svalu chrbtov\u00e9ho penov\u00fdm valcom\" class=\"wp-image-507375\" title=\"Rolovanie \u0161irok\u00e9ho svalu chrbtov\u00e9ho penov\u00fdm valcom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Rolovanie zadku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na roller, potom pokr\u010dte a zdvihnite jednu nohu a polo\u017ete ju nad koleno druhej opornej nohy. Opa\u010dnou rukou ji chy\u0165te za \u010dlenok a druhou dla\u0148ou sa oprite o podlo\u017eku. Mierne sa trupom vyto\u010dte na stranu zdvihnutej nohy.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite zadkom jazdi\u0165 po valci nahor a nadol. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie zadku penov\u00fdm valcom\" class=\"wp-image-507343\" title=\"Rolovanie zadku penov\u00fdm valcom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Rolovanie zadnej strany stehien<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-orange-gymbeam.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 mierne pokr\u010dte v kolene a chodidlo zost\u00e1va nad zemou. Druh\u00fa nohu pokr\u010dte a chodidlo nechajte cel\u00e9 na podlo\u017eke. M\u00f4\u017eete ju tie\u017e polo\u017ei\u0165 na mas\u00edrovan\u00fa nohu, \u010d\u00edm zv\u00fd\u0161ite intenzitu mas\u00e1\u017ee. Natiahnut\u00e9 ruky polo\u017ete ako oporu za seba dla\u0148ami na podlo\u017eku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite stehnom jazdi\u0165 po valci nahor a nadol. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie hamstringov penov\u00fdm valcom\" class=\"wp-image-507439\" title=\"Rolovanie hamstringov penov\u00fdm valcom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Rolovanie bo\u010dnej strany stehien<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si bokom na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/catalog\/product\/view\/id\/29698\/s\/podlozka-na-cvicenie-yoga-mat-orange-gymbeam\/category\/2\/\"><strong>podlo\u017eku<\/strong><\/a> a polo\u017ete roller pod vonkaj\u0161iu stranu spodn\u00e9ho stehna. Spodnou natiahnutou rukou sa oprite o zem. Druh\u00fa ruku pokr\u010dte a dajte ju vbok. Spodn\u00fa nohu nechajte natiahnut\u00fa a tou hornou predno\u017ete, pokr\u010dte ju v kolene a chodidlo polo\u017ete na zem.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite stehnom jazdi\u0165 po valci nahor a nadol. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie bo\u010dnej strany stehien penov\u00fdm valcom\" class=\"wp-image-507327\" title=\"Rolovanie bo\u010dnej strany stehien penov\u00fdm valcom\"\/><\/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. Rolovanie prednej strany stehien<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si bruchom na podlo\u017eku, oprite sa predlakt\u00edm o zem a polo\u017ete roller pod stehno natiahnutej nohy. Druh\u00fa pokr\u010dte a polo\u017ete ju na stranu ako oporu.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite stehnom jazdi\u0165 po valci nahor a nadol. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie prednej strany stehien penov\u00fdm valcom\" class=\"wp-image-507391\" title=\"Rolovanie prednej strany stehien penov\u00fdm valcom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Rolovanie vn\u00fatornej strany stehien<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si bruchom na podlo\u017eku a oprite sa predlakt\u00edm o zem. Pokr\u010dte jednu nohu, polo\u017ete ju na stranu a pod stehno si vlo\u017ete roller. Druh\u00fa nohu nechajte natiahnut\u00fa a \u0161pi\u010dkou sa zaprite do zeme. Ruky pokr\u010dte a oprite sa predlakt\u00edm o zem.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite stehnom jazdi\u0165 po valci do boku a sp\u00e4\u0165. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie vn\u00fatornej strany stehien penov\u00fdm valcom\" class=\"wp-image-507407\" title=\"Rolovanie vn\u00fatornej strany stehien penov\u00fdm valcom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Rolovanie l\u00fdtka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na podlo\u017eku a polo\u017ete roller pod l\u00fdtko jednej natiahnutej nohy. Druh\u00fa pokr\u010dte a chodidlo nechajte cel\u00e9 na zemi ako oporn\u00fd bod. M\u00f4\u017eete ju tie\u017e polo\u017ei\u0165 na mas\u00edrovan\u00fa nohu, \u010d\u00edm zv\u00fd\u0161ite intenzitu mas\u00e1\u017ee. Natiahnut\u00e9 ruky polo\u017ete ako oporu za seba, dla\u0148ami na podlo\u017eku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Zhlboka d\u00fdchajte a za\u010dnite l\u00fdtkom jazdi\u0165 po valci nahor a nadol. Ak uc\u00edtite stuhnut\u00e9 miesto, venujte sa mu d\u00f4kladnej\u0161ie. Ke\u010f do rollera vlastnou v\u00e1hou viac zatla\u010d\u00edte, mas\u00e1\u017e bude intenz\u00edvnej\u0161ia. Po\u010das cvi\u010denia m\u00f4\u017eete pod\u013ea potreby meni\u0165 polohu valca viac nahor alebo nadol. Pokra\u010dujte takto minim\u00e1lne 30 sek\u00fand. Potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Pr\u00edli\u0161 r\u00fdchly pohyb, rolovanie len malej plochy, zadr\u017eiavanie dychu.<\/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=\"Rolovanie l\u00fdtka penov\u00fdm valcom\" class=\"wp-image-507359\" title=\"Rolovanie l\u00fdtka penov\u00fdm valcom\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_cele_telo_s_foam_rollerom\"><\/span>Cviky na cel\u00e9 telo s foam rollerom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161ie \u00fa\u010dinn\u00e9 cviky s penov\u00fdm valcom na cel\u00e9 telo n\u00e1jdete v na\u0161om 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=\"Ako na mas\u00e1\u017e svalov pomocou Foam Rollera l Simona Kozerawski l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/qb8gyokov3w?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_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysk\u00fa\u0161ajte tr\u00e9ning aj s in\u00fdmi \u0161portov\u00fdmi pom\u00f4ckami pod\u013ea na\u0161ich \u010dl\u00e1nkov.<\/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>In\u0161pir\u00e1ciu na tr\u00e9ning cel\u00e9ho tela n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo.<\/strong><\/a><\/li>\n\n\n\n<li>Funk\u010dn\u00fd tr\u00e9ning zvl\u00e1dnete aj s balan\u010dnou podlo\u017ekou, napr\u00edklad pod\u013ea \u010dl\u00e1nku <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)\"><strong>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.<\/strong><\/a><\/li>\n\n\n\n<li>Na funk\u010dn\u00e9 cvi\u010denie sa tie\u017e hod\u00ed z\u00e1vesn\u00fd posil\u0148ovac\u00ed syst\u00e9m. Ako ho pou\u017e\u00edva\u0165 sa dozviete v \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako cvi\u010di\u0165 so z\u00e1vesn\u00fdm posil\u0148ovac\u00edm syst\u00e9mom? Zozn\u00e1mte sa s \u00fa\u010dinn\u00fdmi cvikmi na cel\u00e9 telo.<\/a><\/strong><\/li>\n\n\n\n<li>Kvalitne si zacvi\u010d\u00edte aj s posil\u0148ovacou gumou. Tie najlep\u0161ie cviky n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Foam rolller je \u00fa\u010dinn\u00e1 pom\u00f4cka na <strong>uvo\u013enenie svalov cel\u00e9ho tela, podporu regener\u00e1cie i \u0161portov\u00e9ho v\u00fdkonu<\/strong>. Uveden\u00e9 cviky m\u00f4\u017eete zaradi\u0165 pred cvi\u010den\u00edm aj po \u0148om alebo kedyko\u013evek v priebehu d\u0148a, ke\u010f sa chcete pretiahnu\u0165. Na dosiahnutie \u010do najlep\u0161\u00edch v\u00fdsledkov v\u0161ak<strong> myslite na z\u00e1kladn\u00e9 pravidl\u00e1<\/strong>, ako je zahriatie svalov pred rolovan\u00edm, d\u013a\u017eka mas\u00e1\u017ee jednej partie minim\u00e1lne 30 sek\u00fand a\u017e 2 min\u00faty alebo pou\u017e\u00edvanie valca len na svaly.<\/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 cviky s foam rollerom.<\/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>Penov\u00fd valec je ide\u00e1lna pom\u00f4cka na mas\u00e1\u017e cel\u00e9ho tela po cvi\u010den\u00ed alebo v r\u00e1mci regener\u00e1cie. Ako ho pou\u017e\u00edva\u0165 na uvo\u013enenie chrbta, stehien alebo l\u00fdtok? <\/p>\n","protected":false},"author":129,"featured_media":507308,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6161,6168,6114],"filter_section":[],"filter_attribute":[13021],"class_list":{"0":"post-508095","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-penovy-valec","10":"tag-pomocky-na-cvicenie","11":"tag-strecing","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>Ako pou\u017e\u00edva\u0165 foam roller? 8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je to foam roller a ako ho pou\u017e\u00edva\u0165 na uvo\u013enenie svalov a regener\u00e1ciu po tr\u00e9ningu? 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