{"id":515483,"date":"2023-12-11T13:20:54","date_gmt":"2023-12-11T12:20:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=515483"},"modified":"2023-12-18T13:27:03","modified_gmt":"2023-12-18T12:27:03","slug":"7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-tela\/","title":{"rendered":"8 efekt\u00edvnych cvikov s fitloptou pre lep\u0161iu stabilitu a posilnenie cel\u00e9ho tela"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-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\/7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-tela\/#8_ucinnych_cvikov_s_fitloptou_na_zlepsenie_stability_a_posilnenie_celeho_tela\" title=\"8 \u00fa\u010dinn\u00fdch cvikov s fitloptou na zlep\u0161enie stability a posilnenie cel\u00e9ho tela\">8 \u00fa\u010dinn\u00fdch cvikov s fitloptou na zlep\u0161enie stability a posilnenie cel\u00e9ho tela<\/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\/7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-tela\/#Cviky_s_fitloptou_na_posilnenie_stredu_tela\" title=\"Cviky s fitloptou na posilnenie stredu tela\">Cviky s fitloptou na posilnenie stredu tela<\/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\/7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-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-5\" href=\"https:\/\/gymbeam.sk\/blog\/7-cvikov-s-fitloptou-na-stabilitu-a-posilnenie-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 zapracova\u0165 na<strong> zlep\u0161en\u00ed stability v\u00e1\u0161ho tela a pritom posilni\u0165 takmer cel\u00e9 telo? <\/strong>V tom pr\u00edpade vysk\u00fa\u0161ajte cviky s fitloptou, pri ktor\u00fdch zapoj\u00edte hlbok\u00fd stabiliza\u010dn\u00fd syst\u00e9m chrbtice. Ten zrejme pozn\u00e1te aj ako core, teda stred tela. Okrem bru\u0161n\u00fdch svalov v\u0161ak tieto cviky pom\u00f4\u017eu aj s posilnen\u00edm pa\u017e\u00ed, chrbta a zadnej strany stehien. \u010cak\u00e1 v\u00e1s tak funk\u010dn\u00fd tr\u00e9ning cel\u00e9ho tela, ktor\u00fdm si m\u00f4\u017eete spestri\u0165 cvi\u010denie doma aj v posil\u0148ovni.<\/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 ako <strong>gymnastick\u00fa, balan\u010dn\u00fa alebo stabiliza\u010dn\u00fa loptu<\/strong>. Patr\u00ed medzi ob\u013e\u00faben\u00e9 \u0161portov\u00e9 pom\u00f4cky, ktor\u00e9 sa daj\u00fa vyu\u017ei\u0165 mnoh\u00fdmi sp\u00f4sobmi. Ve\u013ea \u013eud\u00ed ju pou\u017e\u00edva napr\u00edklad len na sedenie, \u010do je ve\u013ek\u00e1 \u0161koda. S fitloptou sa toti\u017e d\u00e1 kvalitne precvi\u010di\u0165 cel\u00e9 telo a v\u010faka efekt\u00edvnemu zapojeniu hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice m\u00f4\u017eete z\u00e1rove\u0148 <strong>zlep\u0161i\u0165 svoje koordina\u010dn\u00e9 a rovnov\u00e1\u017ene schopnosti<\/strong>. To v\u00e1m potom m\u00f4\u017ee pom\u00f4c\u0165 v be\u017enom \u017eivote, ale tie\u017e pri \u0161porte. Z lep\u0161ej koordin\u00e1cie a stability tela m\u00f4\u017eete \u0165a\u017ei\u0165 napr\u00edklad pri <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ze-je-beh-nuda-prezradime-vam-ako-si-ho-oblubit-a-neustale-sa-zlepsovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">behan\u00ed<\/a>, cvi\u010den\u00ed s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/cinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0165a\u017ek\u00fdmi v\u00e1hami<\/a> alebo po\u010das futbalov\u00e9ho z\u00e1pasu \u010di in\u00fdch t\u00edmov\u00fdch \u0161portov. V neposlednom rade sa fitlopta pou\u017e\u00edva aj ako rehabilita\u010dn\u00e1 pom\u00f4cka. <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>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 do svojej be\u017enej cvi\u010debnej rutiny. Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 tieto <strong>cviky vykon\u00e1va\u0165 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 oddych, 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 a\u017e 6 cvikov&nbsp;<\/li>\n\n\n\n<li>30 sek\u00fand cvi\u010dte jeden cvik a potom 30 sek\u00fand odpo\u010d\u00edvajte<\/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 a\u017e 2 min\u00faty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3 a\u017e 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 a\u017e 6 cvikov&nbsp;<\/li>\n\n\n\n<li>postupne odcvi\u010dte 8 a\u017e 20 opakovan\u00ed 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\u010dte 3 a\u017e 4 s\u00e9rie<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte 1 a\u017e 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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1124x749.jpg\" alt=\"Tr\u00e9ning s fitloptou\" class=\"wp-image-514958\" title=\"Tr\u00e9ning s fitloptou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-2048x1365.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=\"8_ucinnych_cvikov_s_fitloptou_na_zlepsenie_stability_a_posilnenie_celeho_tela\"><\/span>8 \u00fa\u010dinn\u00fdch cvikov s fitloptou na zlep\u0161enie stability a posilnenie cel\u00e9ho tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi ni\u017e\u0161ie uveden\u00fdmi n\u00e1jdete cviky na <strong>brucho, core, chrb\u00e1t aj zadn\u00fa stranu stehien<\/strong>. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 z\u00e1kladn\u00fd variant alebo tie\u017e jednoduch\u0161iu, pr\u00edpadne n\u00e1ro\u010dnej\u0161iu verziu. V\u0161etky cviky sa sna\u017ete robi\u0165 pomaly a kontrolovane, preto\u017ee s\u00fa n\u00e1ro\u010dn\u00e9 na stabilitu a koordin\u00e1ciu. Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite mierne zahria\u0165 (beh na mieste alebo sk\u00e1kanie cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>). Potom rozh\u00fdbte cel\u00e9 telo t\u00fdm, \u017ee budete kr\u00fa\u017ei\u0165 ve\u013ek\u00fdmi k\u013abmi. Po skon\u010den\u00ed hlavnej \u010dasti venujte p\u00e1r min\u00fat pre\u0165ahovaniu.<\/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. Zdv\u00edhanie n\u00f4h v planku (Plank Leg Raises)<\/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, p\u00ed\u0161\u0165aly a kolen\u00e1 polo\u017ete na fitloptu a ruky umiestnite pribli\u017ene pod ramen\u00e1. Natiahnite nohy, spevnite telo a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Dr\u017ete spevnen\u00e9 telo a s v\u00fddychom zdvihnite jednu natiahnut\u00fa nohu. Sta\u010d\u00ed, ke\u010f ju zdvihnete len p\u00e1r centimetrov nad loptu. Potom ju s n\u00e1dychom vr\u00e1\u0165te a cvik zopakujte s druhou nohou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, 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\/12\/Zvedani-nohou-v-polanku.gif\" alt=\"Cvik zdv\u00edhanie n\u00f4h v planku na fitlopte\" class=\"wp-image-515071\" title=\"Cvik zdv\u00edhanie n\u00f4h v planku na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednoduch\u0161\u00ed alebo n\u00e1ro\u010dnej\u0161\u00ed variant cviku<\/h4>\n\n\n\n<p>Cvik si m\u00f4\u017eete zjednodu\u0161i\u0165 tak, \u017ee posuniete ruky bli\u017e\u0161ie k lopte. Naopak, \u0165a\u017e\u0161\u00edm variantom je posunutie lopty \u010falej od dlan\u00ed alebo nieko\u013ekosekundov\u00e1 v\u00fddr\u017e so zdvihnutou dolnou kon\u010datinou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Strecha (Pike)<\/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, p\u00ed\u0161\u0165aly a kolen\u00e1 polo\u017ete na fitloptu a ruky umiestnite pribli\u017ene pod ramen\u00e1. Natiahnite nohy, spevnite telo a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite boky nahor a sna\u017ete sa dosta\u0165 bedr\u00e1 do jednej priamky s ramenami. Rozsah pohybu m\u00f4\u017eete zvy\u0161ova\u0165 postupne. Nohy a ruky zost\u00e1vaj\u00fa natiahnut\u00e9. Zosta\u0148te 1 a\u017e 2 sekundy v hornej poz\u00edcii a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie planku a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa chrbta vo v\u00fdchodiskovej poz\u00edcii.<\/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\/12\/Pike.gif\" alt=\"Cvik strecha na fitlopte\" class=\"wp-image-514975\" title=\"Cvik strecha na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednoduch\u0161\u00ed variant: pri\u0165ahovanie kolien v planku (Tuck Ups)<\/h4>\n\n\n\n<p>Ak je pre v\u00e1s strecha pr\u00edli\u0161 n\u00e1ro\u010dn\u00fd cvik, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 \u013eah\u0161\u00ed variant. Zo z\u00e1kladnej poz\u00edcie planku rolujte loptu k sebe tak, \u017ee budete pri\u0165ahova\u0165 kolen\u00e1 smerom k hrudn\u00edku. Potom sa vr\u00e1\u0165te do polohy planku a pohyb zopakujte.&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\">3. Rolovanie lopty v planku (Plank Roll-Outs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa pred loptu s chodidlami od seba, vo vzdialenosti v\u00e4\u010d\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. Potom prejdite do vzporu o loptu na predlakt\u00ed a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S n\u00e1dychom za\u010dnite prep\u00edna\u0165 pa\u017ee v lak\u0165och, \u010d\u00edm posuniete loptu dopredu (pred seba). \u010c\u00edm \u010falej sa dostanete, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed. Potom sa s v\u00fddychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Rolovani-v-planku.gif\" alt=\"Cvik rolovanie v planku na fitlopte\" class=\"wp-image-515007\" title=\"Cvik rolovanie v planku na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednoduch\u0161\u00ed variant: rolovanie lopty v planku na kolen\u00e1ch (Knee Plank Roll-Outs)<\/h4>\n\n\n\n<p>Aj tento cvik si m\u00f4\u017eete zjednodu\u0161i\u0165. Sta\u010d\u00ed, ke\u010f v\u00fdchodiskov\u00fa polohu uprav\u00edte tak, \u017ee si k\u013eaknete. Potom pokra\u010dujte rovnako ako pri variante na natiahnut\u00fdch noh\u00e1ch.&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\">4. Bo\u010dn\u00fd plank (Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa k lopte bokom a urobte o \u0148u vzpor na predlakt\u00ed. Druh\u00fa ruku m\u00f4\u017eete da\u0165 v bok. Nohy s\u00fa natiahnut\u00e9, opret\u00e9 o chodidl\u00e1 a umiestnen\u00e9 tak, \u017ee horn\u00e1 noha je o krok vpredu pred tou spodnou. 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. Potom vyme\u0148te strany. Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 zdvihnut\u00edm hornej ruky k stropu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nadmern\u00e9 zdv\u00edhanie panvy nahor, klesanie bokov k zemi.<\/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\/12\/Side-plank.gif\" alt=\"Bo\u010dn\u00fd plank na fitlopte\" class=\"wp-image-515023\" title=\"Bo\u010dn\u00fd plank na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednoduch\u0161\u00ed variant: bo\u010dn\u00fd plank na kolen\u00e1ch (Knee Side Plank)<\/h4>\n\n\n\n<p>Tento cvik si m\u00f4\u017eete u\u013eah\u010di\u0165 tak, \u017ee si k\u013eaknete a kolen\u00e1 polo\u017e\u00edte na seba. Z\u00edskate tak \u010fal\u0161\u00ed oporn\u00fd bod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Twist<\/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>\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\/12\/Twist-na-fitlopte.gif\" alt=\"Twist na fitlopte\" class=\"wp-image-515055\" title=\"Twist na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">N\u00e1ro\u010dnej\u0161\u00ed variant: twist so z\u00e1va\u017e\u00edm (Weighted Twist)<\/h3>\n\n\n\n<p>Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 tak, \u017ee si do r\u00fak vezmete 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 pou\u017eite <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>.<\/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\">6. S\u0165ahovanie lopatiek (Scapula 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 seba. Vzpa\u017ete ruky, 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 a zadku.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom stiahnite lakte smerom k bokom. V spodnej poz\u00edcii vydr\u017ete 1 a\u017e 2 sekundy 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>\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\/12\/Stahovani-lopatek.gif\" alt=\"S\u0165ahovanie lopatiek na fitlopte\" class=\"wp-image-515039\" title=\"S\u0165ahovanie lopatiek na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dnej\u0161\u00ed variant: s\u0165ahovanie lopatiek s odporovou gumou (Resistance Band Scapula Pulldown)<\/h4>\n\n\n\n<p>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)\">odporov\u00fa gumu<\/a> a s\u0165ahujte ju pred hlavou alebo za \u0148ou.<\/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\">7. Pri\u0165ahovanie kolien a k\u013euk (Knee Tuck and Push-Up)<\/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, p\u00ed\u0161\u0165aly a kolen\u00e1 polo\u017ete na fitloptu a ruky umiestnite pribli\u017ene pod ramen\u00e1. Natiahnite nohy, spevnite telo a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> V prvej f\u00e1ze cviku s v\u00fddychom pritiahnite kolen\u00e1 k lak\u0165om a s n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Nadvia\u017ete hne\u010f druhou f\u00e1zou, v ktorej pokr\u010dte pa\u017ee v lak\u0165och a urobte k\u013euk. Potom pokra\u010dujte v striedan\u00ed pri\u0165ahovania kolien a k\u013eukov.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa chrbta vo v\u00fdchodiskovej poz\u00edcii, mal\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\/12\/Pushup-and-tuck.gif\" alt=\"Pri\u0165ahovanie kolien a k\u013euk na fitlopte\" class=\"wp-image-514991\" title=\"Pri\u0165ahovanie kolien a k\u013euk na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednoduch\u0161\u00ed alebo n\u00e1ro\u010dnej\u0161\u00ed variant cviku<\/h4>\n\n\n\n<p>Cvik si zjednodu\u0161\u00edte, ke\u010f posuniete loptu bli\u017e\u0161ie k dlaniam. \u0164a\u017e\u0161\u00ed variant, naopak, docielite, ke\u010f namiesto pri\u0165ahovania kolien budete cvi\u010di\u0165 strechu.<\/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\">8. 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 cel\u00fd \u010das tohto 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\/12\/Hamstring-curl.gif\" alt=\"Hamstring curl na fitlopte\" class=\"wp-image-515095\" title=\"Hamstring curl na fitlopte\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dnej\u0161\u00ed variant: hamstring curl s glute bridge (Hamstring Curl with Glute Bridge)<\/h4>\n\n\n\n<p>Tento cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 tak, \u017ee k nemu prid\u00e1te glute bridge. Vo f\u00e1ze, ke\u010f m\u00e1te pokr\u010den\u00e9 nohy, polo\u017ete zadok na zem, jemne sa dotknite podlo\u017eky a potom panvu zase zdvihnite nahor. N\u00e1sledne vykonajte jedno opakovanie cviku hamstring curl a pokra\u010dujte so striedan\u00edm t\u00fdchto dvoch cvikov.<\/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=\"Cviky_s_fitloptou_na_posilnenie_stredu_tela\"><\/span>Cviky s fitloptou na posilnenie stredu tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161iu in\u0161pir\u00e1ciu na tr\u00e9ning s fitloptou 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=\"Cviky s fitloptou pre pevn\u00fd core a lep\u0161iu stabilitu l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SRiNRkeNED4?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<ul class=\"wp-block-list\">\n<li>Ak chcete posilni\u0165 bru\u0161n\u00e9 svaly a spevni\u0165 brucho, pom\u00f4\u017ee v\u00e1m \u010dl\u00e1nok <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 <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)\"><strong>10 \u00fa\u010dinn\u00fdch cvikov na brucho a na zadok s fitloptou.<\/strong><\/a><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ningu hlavn\u00fdch svalov\u00fdch parti\u00ed m\u00f4\u017eete zaradi\u0165 aj cviky z \u010dl\u00e1nku<strong> <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)\">13 najlep\u0161\u00edch cvikov s fitloptou na cel\u00e9 telo.<\/a><\/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 <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.&nbsp;<\/strong><\/a><\/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 <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)\"><strong>Ako za\u010da\u0165 cvi\u010di\u0165 doma a nepresta\u0165? Jednoduch\u00e9 tipy, s ktor\u00fdmi to zvl\u00e1dnete.<\/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>Zaradenie cvikov s fitloptou m\u00f4\u017ee by\u0165 skvel\u00fd sp\u00f4sob, ako si 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 aj koordin\u00e1cii. <\/strong>V\u010faka univerz\u00e1lnosti si zacvi\u010dia za\u010diato\u010dn\u00edci, ako aj pokro\u010dil\u00ed. Skvele tak zapadn\u00fa do tr\u00e9ningov\u00e9ho pl\u00e1nu ka\u017ed\u00e9ho z v\u00e1s. Myslite v\u0161ak na to, \u017ee najlep\u0161ie v\u00fdsledky dosiahnete, ke\u010f budete cvi\u010di\u0165 pravidelne, aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne. Nezabudnite ani na dostato\u010dn\u00fd odpo\u010dinok a kvalitn\u00fa stravu.<\/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 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 zapracova\u0165 na rovnov\u00e1he a stabilite tela? Rie\u0161en\u00edm m\u00f4\u017eu by\u0165 cviky s fitloptou. Tie sa okrem toho hodia aj na spestrenie tr\u00e9ningu brucha, pa\u017e\u00ed, chrbta a zadnej strany stehien. <\/p>\n","protected":false},"author":129,"featured_media":515159,"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":[6123,6139,6168,6062],"filter_section":[],"filter_attribute":[13021,13016,13022,13026,13023],"class_list":{"0":"post-515483","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-domaci-trening","10":"tag-pomocky-na-cvicenie","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-spravna-technika-cvicenia","16":"filter_attribute-treningove-plany","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 efekt\u00edvnych cvikov s fitloptou pre lep\u0161iu stabilitu a posilnenie cel\u00e9ho tela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako zlep\u0161i\u0165 stabilitu a rovnov\u00e1hu? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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