{"id":516711,"date":"2023-12-20T10:00:00","date_gmt":"2023-12-20T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=516711"},"modified":"2023-12-22T07:00:01","modified_gmt":"2023-12-22T06:00:01","slug":"toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/","title":{"rendered":"Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek"},"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\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#Proc_cvicit_glute_bridge\" title=\"Pro\u010d cvi\u010dit glute bridge?&nbsp;\">Pro\u010d cvi\u010dit glute bridge?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#Jak_spravne_cvicit_glute_bridge\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit glute bridge?&nbsp;\">Jak spr\u00e1vn\u011b cvi\u010dit glute bridge?&nbsp;<\/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\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#Glute_bridge_v_treninkovem_planu\" title=\"Glute bridge v tr\u00e9ninkov\u00e9m pl\u00e1nu\">Glute bridge v tr\u00e9ninkov\u00e9m pl\u00e1nu<\/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\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#10_efektivnich_variant_glute_bridge\" title=\"10 efektivn\u00edch variant glute bridge\">10 efektivn\u00edch variant glute bridge<\/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\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#Cviky_na_zadek_s_vlastni_vahou\" title=\"Cviky na zadek s vlastn\u00ed vahou&nbsp;\">Cviky na zadek s vlastn\u00ed vahou&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\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glute bridge pat\u0159\u00ed mezi nejobl\u00edben\u011bj\u0161\u00ed cviky na zadek s vlastn\u00ed vahou. V z\u00e1kladn\u00ed variant\u011b bez pom\u016fcek je<strong> ide\u00e1ln\u00ed pro za\u010d\u00e1te\u010dn\u00edky. <\/strong>Kdy\u017e se v\u0161ak k n\u011bmu p\u0159id\u00e1 z\u00e1t\u011b\u017e, nap\u0159\u00edklad v podob\u011b jednoru\u010dky, stane se <strong>v\u00fdzvou i pro pokro\u010dil\u00e9 sportovce. <\/strong>D\u00edky tomu si najde m\u00edsto v tr\u00e9ninkov\u00e9m pl\u00e1nu ka\u017ed\u00e9ho z v\u00e1s. Nau\u010dte se cvi\u010dit glute bridge neboli m\u016fstek spr\u00e1vn\u011b v z\u00e1kladn\u00ed variant\u011b i modifikac\u00edch s fitness pom\u016fckami. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i zm\u00ednce o tomto cviku se v\u00e1m mo\u017en\u00e1 vybav\u00ed kultovn\u00ed videoklip k p\u00edsni\u010dce Call On Me od Erika Prydze, ve kter\u00e9m lidi \u201emostuj\u00ed\u201d na s\u00e1lov\u00e9 lekci. Mo\u017en\u00e1 i d\u00edky tomu se glute bridge stal popul\u00e1rn\u00ed zejm\u00e9na mezi \u017eenami, kter\u00e9 si od n\u011bj slibuj\u00ed <strong>sexy kulat\u00fd zadek.<\/strong> Ze cvi\u010den\u00ed glute bridge v\u0161ak mohou profitovat tak\u00e9 mu\u017ei. Podob\u00e1 se toti\u017e hip thrustu, kter\u00fd je jedn\u00edm z nejlep\u0161\u00edch cvik\u016f na pos\u00edlen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f. Siln\u011bj\u0161\u00ed h\u00fd\u017ed\u011b pak mohou <strong>pomoci v r\u00e1mci sportovn\u00edho v\u00fdkonu<\/strong> v posilovn\u011b, na b\u011b\u017eeck\u00e9 dr\u00e1ze i fotbalov\u00e9m h\u0159i\u0161ti.&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=\"Proc_cvicit_glute_bridge\"><\/span>Pro\u010d cvi\u010dit glute bridge?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u016fstek je <strong>funk\u010dn\u00ed cvik na zadek, <\/strong>kter\u00fd zvl\u00e1dnete s i bez tr\u00e9ninkov\u00fdch pom\u016fcek. Jak\u00e9 m\u00e1 dal\u0161\u00ed v\u00fdhody?&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. M\u016f\u017eete ho d\u011blat kdekoliv<\/h3>\n\n\n\n<p>Na tento cvik nepot\u0159ebujete \u017e\u00e1dn\u00e9 z\u00e1va\u017e\u00ed. M\u016f\u017eete ho tak<strong> cvi\u010dit doma, na dovolen\u00e9 i kdekoliv jinde.<\/strong> Sta\u010d\u00ed, kdy\u017e si pod sebe d\u00e1te <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a>, a hur\u00e1 do toho. Stejn\u011b tak ho p\u0159i tr\u00e9ninku vyu\u017eijete i v p\u0159\u00edpad\u011b, kdy\u017e nem\u00e1te k dispozici <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rovnou lavici<\/a> na hip thrust a hled\u00e1te vhodnou n\u00e1hradu.&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\">2. Je vhodn\u00fd pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9<\/h3>\n\n\n\n<p>Z\u00e1kladn\u00ed variantu glute bridge zvl\u00e1dnou i za\u010d\u00e1te\u010dn\u00edci. Pokro\u010dil\u00ed si pak mohou n\u00e1ro\u010dnost zv\u00fd\u0161it p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee v podob\u011b jednoru\u010dky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellu<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a>.<span class=\"tadv-color\" style=\"color:#ff6600\"> [1]<\/span><\/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. Pos\u00edl\u00ed h\u00fd\u017ed\u011b a zadn\u00ed stranu stehen<\/h3>\n\n\n\n<p>Glute bridge v\u00e1m pom\u016f\u017ee vybudovat <strong>siln\u011bj\u0161\u00ed h\u00fd\u017ed\u011b a zadn\u00ed stranu stehen (hamstringy).<\/strong> Ty pak ocen\u00edte nejen na tr\u00e9ninku v posilovn\u011b. Vych\u00e1z\u00ed z nich s\u00edla a rychlost, kterou vyu\u017eijete tak\u00e9 p\u0159i b\u011bhu, cyklistice a v r\u00e1mci t\u00fdmov\u00fdch sport\u016f, jako je fotbal nebo basketbal. Tento cvik z v\u00e1s tak m\u016f\u017ee ud\u011blat o n\u011bco lep\u0161\u00edho sportovce.<span class=\"tadv-color\" style=\"color:#ff6600\"> [4]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg\" alt=\"Benfity cviku glute bridge\" class=\"wp-image-516747\" title=\"Benfity cviku glute bridge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1379414627-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pom\u016f\u017ee vytvarovat sexy zadek<\/h3>\n\n\n\n<p>Pokud jsou pr\u00e1v\u011b pevn\u00e9 a kulat\u00e9 h\u00fd\u017ed\u011b va\u0161\u00edm c\u00edlem, rozhodn\u011b zva\u017ete za\u0159azen\u00ed glute bridge do tr\u00e9ninku. Doporu\u010duje ho i tren\u00e9r Bret Contreras alias The Glute Guy, kter\u00fd pat\u0159\u00ed mezi nejv\u011bt\u0161\u00ed odborn\u00edky na rozvoj h\u00fd\u017e\u010fov\u00fdch sval\u016f. Podle n\u011bj doch\u00e1z\u00ed p\u0159i cvi\u010den\u00ed m\u016fstku se z\u00e1t\u011b\u017e\u00ed k podobn\u00e9 aktivaci sval\u016f zadku jako v p\u0159\u00edpad\u011b hip thrustu. To znamen\u00e1, \u017ee <strong>m\u016f\u017ee b\u00fdt v tomto ohledu \u00fa\u010dinn\u011bj\u0161\u00ed ne\u017e d\u0159epy.<\/strong> V porovn\u00e1n\u00ed s hip thrustem m\u00e1 sice omezen\u011bj\u0161\u00ed rozsah pohybu a tak\u00e9 si na n\u011bj nejsp\u00ed\u0161 nenalo\u017e\u00edte tak velkou v\u00e1hu. Ale i tak se jedn\u00e1 o vhodnou volbu pro za\u010d\u00e1te\u010dn\u00edky a situace, kdy nem\u00e1te k dispozici lavici a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>.<span class=\"tadv-color\" style=\"color:#ff6600\"> [5]<\/span><\/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\u00edm\u00e1, co v\u0161e je pot\u0159eba ud\u011blat pro vybudov\u00e1n\u00ed pevn\u00fdch a kulat\u00fdch h\u00fd\u017ed\u00ed, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zpevnit a vytvarovat zadek i nohy.<\/strong><\/a><strong>&nbsp;<\/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\">5. Pom\u00e1h\u00e1 zpev\u0148ovat svaly p\u00e1nevn\u00edho dna a spodn\u00edch zad<\/h3>\n\n\n\n<p>Glute bridge v\u00e1m m\u016f\u017ee pomoci i z hlediska zdrav\u00ed pohybov\u00e9ho apar\u00e1tu. Kdy\u017e se ho nau\u010d\u00edte d\u011blat spr\u00e1vn\u011b, budete <strong>posilovat i svaly p\u00e1nevn\u00edho dna,<\/strong> kter\u00e9 maj\u00ed s v\u011bkem tendenci ochabovat a zejm\u00e9na \u017een\u00e1m zp\u016fsobovat intimn\u00ed probl\u00e9my. Z\u00e1rove\u0148 podporuje spr\u00e1vnou aktivaci h\u00fd\u017e\u010fov\u00fdch sval\u016f, co\u017e m\u016f\u017ee p\u0159in\u00e9st<strong> \u00falevu sval\u016fm spodn\u00ed \u010d\u00e1sti zad.<\/strong> Ty \u010dasto bol\u00ed i z toho d\u016fvodu, \u017ee p\u0159eb\u00edraj\u00ed funkci h\u00fd\u017ed\u00ed, a jsou pak p\u0159et\u00ed\u017een\u00e9.<span class=\"tadv-color\" style=\"color:#ff6600\">  [3, 6]<\/span><\/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>V p\u0159\u00edpad\u011b, \u017ee m\u00e1te pot\u00ed\u017ee se z\u00e1dy, vyzkou\u0161ejte tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 cvik\u016f, kter\u00e9 pomohou p\u0159i bolestech zad.<\/strong><\/a><\/li>\n\n\n\n<li>S odhalen\u00edm toho, co pot\u00ed\u017ee zp\u016fsobuje, v\u00e1m zase pom\u016f\u017ee \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit.<\/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<h3 class=\"wp-block-heading\">6. Hod\u00ed se jako aktiva\u010dn\u00ed cvik<\/h3>\n\n\n\n<p>Tento cvik je ide\u00e1ln\u00ed na zah\u0159\u00e1t\u00ed a aktivaci st\u0159edu t\u011bla i h\u00fd\u017ed\u00ed p\u0159ed tr\u00e9ninkem nohou a zadku. P\u0159i spr\u00e1vn\u00e9 technice toti\u017e doch\u00e1z\u00ed k <strong>efektivn\u00edmu zapojen\u00ed glute\u00e1ln\u00edch sval\u016f,<\/strong> kter\u00e9 pak l\u00e9pe nachyst\u00e1me na t\u011b\u017ek\u00e9 d\u0159epy a dal\u0161\u00ed cviky na nohy. Nem\u011bl by tak chyb\u011bt v rozcvi\u010dce nikomu, kdo chce kvalitn\u011b odcvi\u010dit tr\u00e9nink zadku. <span class=\"tadv-color\" style=\"color:#ff6600\"> [2]<\/span><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_spravne_cvicit_glute_bridge\"><\/span>Jak spr\u00e1vn\u011b cvi\u010dit glute bridge?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z tohoto cviku vyt\u011b\u017e\u00edte nejv\u00edce, kdy\u017e se nau\u010d\u00edte spr\u00e1vnou techniku.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. V\u00fdchoz\u00ed poloha<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem.&nbsp;<\/li>\n\n\n\n<li>Nohy pokr\u010dte v kolenou, p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm a chodidla nebo jen paty nechte na zemi.<\/li>\n\n\n\n<li>Hlava, horn\u00ed \u010d\u00e1st zad, ruce a chodidla nebo jen paty z\u016fst\u00e1vaj\u00ed po celou dobu cviku na zemi.<\/li>\n\n\n\n<li>Aktivujte st\u0159ed t\u011bla, co\u017e pom\u016f\u017ee chr\u00e1nit spodn\u00ed \u010d\u00e1st zad p\u0159ed p\u0159et\u00ed\u017een\u00edm.<\/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\">2. Proveden\u00ed<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S v\u00fddechem a aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru.<\/li>\n\n\n\n<li>Chodidla tla\u010dte do zem\u011b pro lep\u0161\u00ed stabilitu.<\/li>\n\n\n\n<li>P\u00e1nev zvedn\u011bte do takov\u00e9 v\u00fd\u0161ky, aby se ramena, ky\u010dle a kolena dostaly do pomysln\u00e9 p\u0159\u00edmky.<\/li>\n\n\n\n<li>V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f.<\/li>\n\n\n\n<li>Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 s n\u00e1dechem p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f.&nbsp;<\/li>\n\n\n\n<li>Pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/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\">3. Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed glute bridge?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li>Nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f a st\u0159edu t\u011bla.<\/li>\n\n\n\n<li>Nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad (zved\u00e1n\u00ed p\u00e1nve p\u0159\u00edli\u0161 vysoko).<\/li>\n\n\n\n<li>Nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li>Chodidla p\u0159\u00edli\u0161 vzd\u00e1len\u00e1 od h\u00fd\u017ed\u00ed.<\/li>\n\n\n\n<li>U variant se z\u00e1t\u011b\u017e\u00ed to m\u016f\u017ee b\u00fdt i \u0161patn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg\" alt=\"Spr\u00e1vn\u00e1 technika glute bridge\" class=\"wp-image-516763\" title=\"Spr\u00e1vn\u00e1 technika glute bridge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1699144801.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Glute_bridge_v_treninkovem_planu\"><\/span>Glute bridge v tr\u00e9ninkov\u00e9m pl\u00e1nu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010dit m\u016fstek ka\u017ed\u00fd den s vidinou rychl\u00fdch v\u00fdsledk\u016f nejsp\u00ed\u0161 nebude nejlep\u0161\u00ed n\u00e1pad. M\u016f\u017eete tak <strong>p\u0159et\u00ed\u017eit nejen h\u00fd\u017e\u010fov\u00e9 svaly, ale tak\u00e9 bedra.<\/strong> Kdy\u017e ho ale za\u0159ad\u00edte jen jednou za 2 t\u00fddny, nejsp\u00ed\u0161 se \u017e\u00e1dn\u00fdch v\u00fdsledk\u016f nedo\u010dk\u00e1te. Proto je d\u016fle\u017eit\u00e9 naj\u00edt zlatou st\u0159edn\u00ed cestu a tento cvik rozumn\u011b zakomponovat do tr\u00e9ninkov\u00e9ho pl\u00e1nu.&nbsp;<\/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>Jako sou\u010d\u00e1st tr\u00e9ninku h\u00fd\u017ed\u00ed je ide\u00e1ln\u00ed glute bridge cvi\u010dit 2\u20133kr\u00e1t t\u00fddn\u011b.<\/li>\n\n\n\n<li>Po\u010det s\u00e9ri\u00ed je 3\u20135 podle velikosti z\u00e1t\u011b\u017ee a dal\u0161\u00edch cvik\u016f v tr\u00e9ninku.&nbsp;<\/li>\n\n\n\n<li>Mezi s\u00e9riemi za\u0159azujte 30\u201390sekundovou pauzu.<\/li>\n\n\n\n<li>Po\u010det opakov\u00e1n\u00ed u z\u00e1kladn\u00ed varianty bez z\u00e1t\u011b\u017ee je 15\u201320.<\/li>\n\n\n\n<li>Varianty se z\u00e1t\u011b\u017e\u00ed prov\u00e1d\u011bjte v 8\u201315 opakov\u00e1n\u00edch.<\/li>\n\n\n\n<li>Hod\u00ed se i jako aktiva\u010dn\u00ed cvik p\u0159ed tr\u00e9ninkem spodn\u00ed \u010d\u00e1sti t\u011bla.<\/li>\n\n\n\n<li>Vhodn\u00fd tak\u00e9 do kruhov\u00fdch tr\u00e9nink\u016f nebo HIIT\u016f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed cviky, kter\u00e9 m\u016f\u017eete p\u0159idat do tr\u00e9ninku spodn\u00ed \u010d\u00e1sti t\u011bla bez pom\u016fcek, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit zadek? Nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b.<\/strong><\/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\">Jak na glute bridge pro pokro\u010dil\u00e9?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee u\u017e bez probl\u00e9m\u016f zvl\u00e1dnete 15\u201320 opakov\u00e1n\u00ed a nec\u00edt\u00edte p\u0159i tom svalovou \u00fanavu, <strong>nejsp\u00ed\u0161 pot\u0159ebujete d\u00e1t va\u0161im sval\u016fm nov\u00fd impuls<\/strong> pro dal\u0161\u00ed r\u016fst a zes\u00edlen\u00ed. V tom by v\u00e1m mohly pomoci tyto tr\u00e9ninkov\u00e9 tipy:<\/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><strong>Postupn\u011b zkracujte d\u00e9lku pauzy<\/strong> mezi jednotliv\u00fdmi cviky o 10 sekund.&nbsp;<\/li>\n\n\n\n<li><strong>Za\u0159a\u010fte supers\u00e9rie,<\/strong> v r\u00e1mci kter\u00fdch odcvi\u010d\u00edte 2 a v\u00edce variant tohoto cviku v \u0159ad\u011b za sebou bez pauzy.<\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte glute bridge se z\u00e1t\u011b\u017e\u00ed <\/strong>ve form\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">expanderu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dek<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"kettlebellu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellu<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, jak si d\u00e1t b\u011bhem tr\u00e9ninku opravdu do t\u011bla? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-dat-pri-domacim-treninku-opravdu-do-tela-i-bez-fitness-prislusenstvi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si d\u00e1t p\u0159i dom\u00e1c\u00edm tr\u00e9ninku opravdu do t\u011bla i bez fitness p\u0159\u00edslu\u0161enstv\u00ed.<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/DSCF0209-1124x749.jpg\" alt=\"Cvik m\u016fstek pro pokro\u010dil\u00e9\" class=\"wp-image-516779\" title=\"Cvik m\u016fstek pro pokro\u010dil\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/DSCF0209-2048x1365.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=\"10_efektivnich_variant_glute_bridge\"><\/span>10 efektivn\u00edch variant glute bridge<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvn\u00edm krokem ovl\u00e1dnut\u00ed tohoto cviku je <strong>nau\u010den\u00ed spr\u00e1vn\u00e9 techniky z\u00e1kladn\u00ed varianty. <\/strong>Pak m\u016f\u017eete p\u0159idat posilovac\u00ed gumu nebo z\u00e1t\u011b\u017e. Nejn\u00e1ro\u010dn\u011bj\u0161\u00ed je v\u0161ak m\u016fstek na <a href=\"https:\/\/gymbeam.cz\/fitmice-a-balancni-podlozky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00edch pom\u016fck\u00e1ch<\/a> nebo z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu, kter\u00fd prov\u011b\u0159\u00ed i v\u00e1\u0161 st\u0159ed t\u011bla.&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. Z\u00e1kladn\u00ed glute bridge (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Nohy pokr\u010dte v kolenou, p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm a paty nechte na zemi.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, 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=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/08-glute-bridge-zakladni.gif\" alt=\"Jak cvi\u010dit glute bridge?\" class=\"wp-image-516795\" title=\"Jak cvi\u010dit glute bridge?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Glute bridge na jedn\u00e9 noze (Single Leg Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Z\u016fsta\u0148te ve v\u00fdchoz\u00ed pozici z\u00e1kladn\u00ed varianty a p\u0159idejte k tomu zvednut\u00ed jedn\u00e9 pokr\u010den\u00e9 nohy vzh\u016fru. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. Myslete na to, \u017ee noha, kter\u00e1 je zvednut\u00e1 ze zem\u011b, z\u016fst\u00e1v\u00e1 ve stejn\u00e9 pozici. Pohyb vych\u00e1z\u00ed pouze z p\u00e1nve. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, 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=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/09-glute-bridge-single-leg.gif\" alt=\"Jak cvi\u010dit glute bridge na jedn\u00e9 noze?\" class=\"wp-image-516811\" title=\"Jak cvi\u010dit glute bridge na jedn\u00e9 noze?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Frog Pump<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Nohy pokr\u010dte v kolenou, chodidla p\u0159it\u00e1hn\u011bte sm\u011brem k h\u00fd\u017ed\u00edm a oto\u010dte je k sob\u011b tak, aby se dot\u00fdkaly.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Cvi\u010dte stejn\u011b jako v z\u00e1kladn\u00ed poloze glute bridge.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/15-glute-bridge-frog-pump.gif\" alt=\"Jak cvi\u010dit frog pump?\" class=\"wp-image-516907\" title=\"Jak cvi\u010dit frog pump?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Glute bridge s gumou (Resistance Band Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> <a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilovac\u00ed gumu<\/a> s uzav\u0159en\u00fdm obvodem si nat\u00e1hn\u011bte nad kolena. Pot\u00e9 si lehn\u011bte z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>, nastavte se do z\u00e1kladn\u00ed polohy glute bridge a nohy rozno\u017ete tak, aby se posilovac\u00ed guma napnula.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Cvi\u010dte stejn\u011b jako v z\u00e1kladn\u00ed poloze glute bridge a myslete na to, aby guma z\u016fstala napjat\u00e1 po celou dobu jedn\u00e9 s\u00e9rie.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd nebo p\u0159\u00edli\u0161 velk\u00fd odpor posilovac\u00ed gumy.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/10-glute-bridge-s-gumou.gif\" alt=\"Jak cvi\u010dit glute bridge s gumou?\" class=\"wp-image-516827\" title=\"Jak cvi\u010dit glute bridge s gumou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Glute bridge s jednoru\u010dkou (Dumbell Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte t\u011blo do stejn\u00e9 pozice jako v z\u00e1kladn\u00ed poloze glute bridge. Pak si na p\u00e1nev polo\u017ete<a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> jednoru\u010dku<\/a> a dr\u017ete ji rukama za konce.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Cvi\u010dte stejn\u011b jako v z\u00e1kladn\u00ed poloze glute bridge. V horn\u00ed poloze m\u016f\u017eete za\u0159adit kr\u00e1tkou v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 nebo p\u0159\u00edli\u0161 vysok\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/11-glute-bridge-s-jednoruckou.gif\" alt=\"Jak cvi\u010dit glute bridge s jednoru\u010dkou?\" class=\"wp-image-516843\" title=\"Jak cvi\u010dit glute bridge s jednoru\u010dkou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Glute bridge s kettlebellem (Kettlebell Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte t\u011blo do stejn\u00e9 pozice jako v z\u00e1kladn\u00ed poloze glute bridge. Pak si na p\u00e1nev polo\u017ete <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> a dr\u017ete ho ze stran ob\u011bma rukama.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Cvi\u010dte stejn\u011b jako v z\u00e1kladn\u00ed poloze glute bridge. V horn\u00ed poloze m\u016f\u017eete za\u0159adit kr\u00e1tkou v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 nebo p\u0159\u00edli\u0161 vysok\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/17-glute-bridge-kettlebell.gif\" alt=\"Jak cvi\u010dit glute bridge s kettlebell?\" class=\"wp-image-516939\" title=\"Jak cvi\u010dit glute bridge s kettlebell?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Glute bridge s powerbagem (Powerbag Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Nastavte t\u011blo do stejn\u00e9 pozice jako v z\u00e1kladn\u00ed poloze glute bridge. Pak si na p\u00e1nev polo\u017ete <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> a dr\u017ete ho ze stran ob\u011bma rukama.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Cvi\u010dte stejn\u011b jako v z\u00e1kladn\u00ed poloze glute bridge. V horn\u00ed poloze m\u016f\u017eete za\u0159adit kr\u00e1tkou v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 nebo p\u0159\u00edli\u0161 vysok\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/16-glute-bridge-sandgif-opr.gif\" alt=\"Jak cvi\u010dit glute bridge s powerbagem?\" class=\"wp-image-516923\" title=\"Jak cvi\u010dit glute bridge s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Glute bridge na balan\u010dn\u00ed podlo\u017ece (Half Ball Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si z\u00e1dy na podlo\u017eku a chodidla polo\u017ete na <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a>. Hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed stejn\u011b jako u z\u00e1kladn\u00ed varianty na zemi.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Zvedejte p\u00e1nev podobn\u011b jako v p\u0159\u00edpad\u011b z\u00e1kladn\u00ed varianty. V\u011bnujte v\u0161ak zv\u00fd\u0161enou pozornost koordinaci pohybu a udr\u017een\u00ed rovnov\u00e1hy zejm\u00e9na v horn\u00ed poloze cviku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/13-glute-bridge-bose-oprava-1.gif\" alt=\"Jak cvi\u010dit glute bridge na balan\u010dn\u00ed podlo\u017ece?\" class=\"wp-image-516875\" title=\"Jak cvi\u010dit glute bridge na balan\u010dn\u00ed podlo\u017ece?\"\/><\/figure>\n<\/div>\n\n\n<p>Jako alternativu cviku glute bridge na vyv\u00fd\u0161en\u00e9 platform\u011b m\u016f\u017eete vyu\u017e\u00edt tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/fitness-schod-stepper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stepper<\/a>, <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plymetrickou bednu<\/a>, n\u00edzkou lavici a v dom\u00e1c\u00edm prost\u0159ed\u00ed nap\u0159\u00edklad gau\u010d.&nbsp;<\/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\">9. Glute bridge na fit m\u00ed\u010di (Fit Ball Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si z\u00e1dy na podlo\u017eku a chodidla polo\u017ete na <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010d<\/a>. Hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed stejn\u011b jako u z\u00e1kladn\u00ed varianty na zemi.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Cvi\u010dte stejn\u011b jako v z\u00e1kladn\u00ed poloze glute bridge a v\u011bnujte maxim\u00e1ln\u00ed pozornost koordinaci pohybu. V horn\u00ed poloze m\u016f\u017eete za\u0159adit kr\u00e1tkou v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/12-glute-bridge-oprava-1.gif\" alt=\"Jak cvi\u010dit glute bridge na fit m\u00ed\u010di?\" class=\"wp-image-516859\" title=\"Jak cvi\u010dit glute bridge na fit m\u00ed\u010di?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Glute bridge na z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu (Suspension Straps Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si z\u00e1dy na podlo\u017eku, zvedn\u011bte pokr\u010den\u00e9 nohy a zav\u011bste chodidla do popruh\u016f <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9ho posilovac\u00edho syst\u00e9mu<\/a>. Hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed stejn\u011b jako u z\u00e1kladn\u00ed varianty na zemi.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Zvedejte p\u00e1nev podobn\u011b jako v p\u0159\u00edpad\u011b z\u00e1kladn\u00ed varianty. V\u011bnujte v\u0161ak maxim\u00e1ln\u00ed pozornost aktivaci st\u0159edu t\u011bla, koordinaci pohybu a udr\u017een\u00ed rovnov\u00e1hy zejm\u00e9na v horn\u00ed poloze cviku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, 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=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/14-glute-bridge-na-TRX.gif\" alt=\"Jak cvi\u010dit glute bridge na z\u00e1v\u011bstn\u00e9m syst\u00e9mu?\" class=\"wp-image-516891\" title=\"Jak cvi\u010dit glute bridge na z\u00e1v\u011bstn\u00e9m syst\u00e9mu?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_zadek_s_vlastni_vahou\"><\/span>Cviky na zadek s vlastn\u00ed vahou&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed cviky na zadek bez pom\u016fcek najdete v na\u0161em videu.&nbsp;<\/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=\"Home Workout \ud83c\udf51 Cviky na pevn\u00fd zadek s vlastn\u00ed v\u00e1hou l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/tJal-T8Tj7M?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?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dal\u0161\u00ed cviky na zadek bez z\u00e1t\u011b\u017ee najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte tr\u00e9nink s posilovac\u00ed gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud v\u00e1s \u010dek\u00e1 tr\u00e9nink v posilovn\u011b, vyzkou\u0161ejte cviky z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/a><\/strong><\/li>\n\n\n\n<li>M\u00e1te k dispozici kettlebell? V tom p\u0159\u00edpad\u011b m\u016f\u017eete za\u0159adit do tr\u00e9ninku i dal\u0161\u00ed cviky na spodn\u00ed \u010d\u00e1st t\u011bla podle \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy.<\/a><\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee u\u017e n\u011bjakou dobu mak\u00e1te na sv\u00e9m zadku a nev\u00edte, zda ned\u011bl\u00e1te n\u011bjakou chybu, m\u016f\u017ee v\u00e1m pomoci \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00edm.<\/a><\/strong><\/li>\n\n\n\n<li>Pokud r\u00e1di cvi\u010d\u00edte doma a za\u0159izujete si dom\u00e1c\u00ed fitko, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vybaven\u00ed dom\u00e1c\u00ed posilovny: Kter\u00e9 pom\u016fcky a p\u0159\u00edslu\u0161enstv\u00ed nesm\u00ed chyb\u011bt?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glute bridge je \u00fa\u010dinn\u00fd cvik na <strong>pos\u00edlen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f a vypracov\u00e1n\u00ed kulat\u00e9ho zadku, <\/strong>na kter\u00fd nepot\u0159ebujete \u017e\u00e1dn\u00e9 pom\u016fcky. Kdy\u017e si ho v\u0161ak chcete zt\u00ed\u017eit, sta\u010d\u00ed pou\u017e\u00edt posilovac\u00ed gumu nebo p\u0159idat z\u00e1t\u011b\u017e v podob\u011b kettlebellu. Krom\u011b spr\u00e1vn\u00e9 techniky je<strong> kl\u00ed\u010dov\u00e9 ho do tr\u00e9ninku za\u0159azovat pravideln\u011b alespo\u0148 2kr\u00e1t t\u00fddn\u011b.<\/strong> S postupem \u010dasu tak\u00e9 zvy\u0161ujte po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed nebo hmotnost z\u00e1va\u017e\u00ed. D\u00edky tomu dodr\u017e\u00edte princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed, kter\u00fd je z\u00e1sadn\u00ed pro dosa\u017een\u00ed nov\u00fdch v\u00fdsledk\u016f.<\/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 tipy na varianty cviku glute bridge.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/yoga-and-pilates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\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>Glute bridge je efektivn\u00ed cvik na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b. Jak ho cvi\u010dit spr\u00e1vn\u011b s vlastn\u00ed vahou, z\u00e1va\u017e\u00edm a dal\u0161\u00edmi pom\u016fckami? <\/p>\n","protected":false},"author":129,"featured_media":516713,"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":[6429,6441,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-516711","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-zadek","9":"tag-cviky-s-vlastni-vahou","10":"tag-silovy-trenink","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Glute bridge je funk\u010dn\u00ed cvik na pevn\u00fd a kulat\u00fd zadek. 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