{"id":517848,"date":"2023-12-28T10:00:00","date_gmt":"2023-12-28T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=517848"},"modified":"2023-12-30T12:32:00","modified_gmt":"2023-12-30T11:32:00","slug":"cviky-na-zadek-nohy-v-pohodli-domova","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cviky-na-zadek-nohy-v-pohodli-domova\/","title":{"rendered":"Dom\u00e1c\u00ed tr\u00e9nink na zadek a nohy: 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou"},"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\/cviky-na-zadek-nohy-v-pohodli-domova\/#Jak_cvicit_zadek_a_nohy_s_vlastni_vahou\" title=\"Jak cvi\u010dit zadek a nohy s vlastn\u00ed vahou?\">Jak cvi\u010dit zadek a nohy s vlastn\u00ed vahou?<\/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\/cviky-na-zadek-nohy-v-pohodli-domova\/#14_nejlepsich_cviku_na_zadek_a_nohy_s_vlastni_vahou\" title=\"14 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s vlastn\u00ed vahou\">14 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s vlastn\u00ed vahou<\/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\/cviky-na-zadek-nohy-v-pohodli-domova\/#Vzorovy_trenink_na_zadek_a_nohy_bez_pomucek\" title=\"Vzorov\u00fd tr\u00e9nink na zadek a nohy bez pom\u016fcek\">Vzorov\u00fd tr\u00e9nink na zadek a nohy bez pom\u016fcek<\/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\/cviky-na-zadek-nohy-v-pohodli-domova\/#Jak_na_trenink_hyzdi_a_stehen_s_vlastni_vahou_pro_pokrocile\" title=\"Jak na tr\u00e9nink h\u00fd\u017ed\u00ed a stehen s vlastn\u00ed vahou pro pokro\u010dil\u00e9?\">Jak na tr\u00e9nink h\u00fd\u017ed\u00ed a stehen s vlastn\u00ed vahou pro pokro\u010dil\u00e9?<\/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\/cviky-na-zadek-nohy-v-pohodli-domova\/#Cviky_na_zadek_s_vlastni_vahou\" title=\"Cviky na zadek s vlastn\u00ed vahou\">Cviky na zadek s vlastn\u00ed vahou<\/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\/cviky-na-zadek-nohy-v-pohodli-domova\/#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\/cviky-na-zadek-nohy-v-pohodli-domova\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hled\u00e1te zp\u016fsob, <strong>jak kvalitn\u011b procvi\u010dit h\u00fd\u017ed\u011b a stehna v pohodl\u00ed domova?<\/strong> V tom p\u0159\u00edpad\u011b jste tady spr\u00e1vn\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku na v\u00e1s \u010dekaj\u00ed \u00fa\u010dinn\u00e9 cviky jen s vlastn\u00ed vahou, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout<strong> kulat\u00e9ho zadku i pevn\u00fdch stehen. <\/strong>Nemus\u00edte chodit do posilovny ani na n\u011b nepot\u0159ebujete \u017e\u00e1dn\u00e9 vybaven\u00ed. Sta\u010d\u00ed jen chu\u0165 na sob\u011b po\u0159\u00e1dn\u011b zamakat. Ve sv\u00e9m tr\u00e9ninku je vyu\u017eij\u00ed za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed, kte\u0159\u00ed si mohou zv\u00fd\u0161it n\u00e1ro\u010dnost z\u00e1t\u011b\u017e\u00ed, nap\u0159\u00edklad pomoc\u00ed jednoru\u010dky nebo posilovac\u00ed gumy.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najdete mezi nimi r\u016fzn\u00e9 varianty d\u0159ep\u016f, v\u00fdpad\u016f, ale tak\u00e9 m\u00e9n\u011b tradi\u010dn\u00ed cviky, kter\u00e9 v\u00e1m pomohou zapojit zadek i nohy ze v\u0161ech \u00fahl\u016f. <strong>Procvi\u010d\u00edte tak komplexn\u011b svaly h\u00fd\u017ed\u00ed a tak\u00e9 p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed strany stehen.<\/strong> Spole\u010dn\u011b se spr\u00e1vn\u011b nastaven\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a> v\u00e1m tyto cviky mohou pomoci zv\u011bt\u0161it, zakulatit a pos\u00edlit zadek. Stejn\u011b tak pom\u016f\u017eou zbavit&nbsp;se p\u0159ebyte\u010dn\u00e9ho tuku a tyto partie vytvarovat. Budete tak o krok bl\u00ed\u017ee k dosa\u017een\u00ed va\u0161eho fitness c\u00edle.&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=\"Jak_cvicit_zadek_a_nohy_s_vlastni_vahou\"><\/span>Jak cvi\u010dit zadek a nohy s vlastn\u00ed vahou?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010dit zadek a nohy ka\u017ed\u00fd den nebo si naopak tr\u00e9nink spodn\u00ed poloviny t\u011bla d\u00e1t jednou za 2 t\u00fddny nejsp\u00ed\u0161 nebude ide\u00e1ln\u00ed.<strong> Aby se va\u0161e snaha vyplatila<\/strong> a m\u011bli jste viditeln\u00e9 v\u00fdsledky, je d\u016fle\u017eit\u00e9<strong> dodr\u017eet p\u00e1r z\u00e1kladn\u00edch pravidel.<\/strong>&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><strong>Ze seznamu n\u00ed\u017ee si vyberte 4\u20136 cvik\u016f <\/strong>a ty za\u0159a\u010fte do tr\u00e9ninkov\u00e9ho pl\u00e1nu minim\u00e1ln\u011b na dobu 4 t\u00fddn\u016f. Pot\u00e9 m\u016f\u017eete v\u0161echny nebo jen n\u011bkter\u00e9 vym\u011bnit za jin\u00e9. To je \u010dist\u011b na v\u00e1s.&nbsp;<\/li>\n\n\n\n<li><strong>Tr\u00e9nink h\u00fd\u017ed\u00ed a stehen absolvujte 2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> Pro dostate\u010dnou regeneraci by \u010dasov\u00fd odstup mezi tr\u00e9ninky m\u011bl b\u00fdt alespo\u0148 48 hodin.&nbsp;<\/li>\n\n\n\n<li><strong>Po 2\u20133 t\u00fddnech zvy\u0161te po\u010det opakov\u00e1n\u00ed nebo s\u00e9ri\u00ed jednotliv\u00fdch cvik\u016f.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>P\u0159i cvi\u010den\u00ed se v\u017edy soust\u0159e\u010fte na spr\u00e1vnou techniku.<\/strong><\/li>\n\n\n\n<li><strong>Cvi\u010dte v pln\u00e9m rozsahu pohybu,<\/strong> p\u0159i kter\u00e9m jste schopni si udr\u017eet spr\u00e1vnou techniku. Dos\u00e1hnete tak nejv\u011bt\u0161\u00edho prota\u017een\u00ed svalu v dan\u00e9 pozici, co\u017e je d\u016fle\u017eit\u00e9 pro jeho maxim\u00e1ln\u00ed zapojen\u00ed.<\/li>\n\n\n\n<li><strong>Pro z\u00edsk\u00e1n\u00ed sexy k\u0159ivek je \u010dasto pot\u0159eba <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nabrat svaly<\/strong><\/a> a dostat se na zdrav\u00e9 procento t\u011blesn\u00e9ho tuku. S t\u00edm v\u00e1m pom\u016f\u017ee tak\u00e9 strava s optim\u00e1ln\u00edm mno\u017estv\u00edm \u017eivin a energetickou hodnotou, co\u017e si m\u016f\u017eete jednodu\u0161e spo\u010d\u00edtat v na\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dce p\u0159\u00edjmu energie a \u017eivin.<\/a> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132, 4]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o komplexn\u00edm tr\u00e9ninku h\u00fd\u017ed\u00ed, najdete je v na\u0161em \u010dl\u00e1nku <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 a nohy.<\/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\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Cviky na zadek\" class=\"wp-image-517883\" title=\"Cviky na zadek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-2048x1365.png 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=\"14_nejlepsich_cviku_na_zadek_a_nohy_s_vlastni_vahou\"><\/span>14 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s vlastn\u00ed vahou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ka\u017ed\u00e9ho cviku m\u00e1te uvedenou <strong>spr\u00e1vnou techniku pro z\u00e1kladn\u00ed variantu s vlastn\u00ed vahou.<\/strong> Kdy\u017e si v\u0161ak budete cht\u00edt zv\u00fd\u0161it n\u00e1ro\u010dnost a p\u0159idat <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e<\/a>, najdete u ka\u017ed\u00e9ho cviku vhodn\u00e9 pom\u016fcky. Ne\u017e se do tr\u00e9ninku pust\u00edte, nezapome\u0148te na dostate\u010dn\u00e9 rozeh\u0159\u00e1t\u00ed, t\u0159eba b\u011bh\u00e1n\u00edm na m\u00edst\u011b nebo <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo<\/a>. Pak za\u0159a\u010fte dynamick\u00fd stre\u010dink zejm\u00e9na spodn\u00ed poloviny t\u011bla.&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\">1. D\u0159ep (Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. P\u0159i tom dejte pozor na chybn\u00e9 kulacen\u00ed zad v bedern\u00ed a hrudn\u00ed oblasti p\u00e1te\u0159e. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>D\u0159ep s posilovac\u00ed gumou nad koleny, s <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\u010dem<\/a> nad hlavou, na balan\u010dn\u00ed podlo\u017ece, se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>, s osou, <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a>, <a href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinbalem<\/a> nebo <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\">powerbagem.<\/a><\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep.gif\" alt=\"Jak cvi\u010dit d\u0159ep s vlastn\u00ed vahou?\" class=\"wp-image-517899\" title=\"Jak cvi\u010dit d\u0159ep s vlastn\u00ed vahou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. D\u0159ep s v\u00fdskokem (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je rozlo\u017een\u00e1 rovnom\u011brn\u011b na cel\u00e9 plo\u0161e chodidla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen ud\u011blejte v\u00fdskok. V horn\u00ed poloze se nadechn\u011bte, pot\u00e9 se vra\u0165te zp\u011bt do d\u0159epu a v\u00fdskok zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> D\u0159ep s v\u00fdskokem na <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\">bednu<\/a> nebo na balan\u010dn\u00ed podlo\u017eku, s powerbagem.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-vyskokem.gif\" alt=\"Jak cvi\u010dit d\u0159ep s v\u00fdskokem?\" class=\"wp-image-517931\" title=\"Jak cvi\u010dit d\u0159ep s v\u00fdskokem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. D\u0159ep s v\u00fdskokem dovnit\u0159 a ven (In and Out Jump Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i va\u0161ich bok\u016f. V\u00e1ha je rozlo\u017een\u00e1 rovnom\u011brn\u011b na cel\u00e9 plo\u0161e chodidla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a rozsko\u010dte rovnou do d\u0159epu. S v\u00fddechem pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed i stehen ud\u011blejte v\u00fdskok a vra\u0165te se zp\u011bt do stoje. Pak hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> D\u0159ep s v\u00fdskokem na <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> nebo s powerbagem.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/in-and-out-jumps.gif\" alt=\"Jak cvi\u010dit d\u0159ep s v\u00fdskokem dovnit\u0159 a ven?\" class=\"wp-image-517947\" title=\"Jak cvi\u010dit d\u0159ep s v\u00fdskokem dovnit\u0159 a ven?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. D\u0159ep s uno\u017een\u00edm (Squat and Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. S v\u00fddechem se plynule narovnejte a jednou nohou uno\u017ete. Pak ji vra\u0165te zp\u011bt, zase ud\u011blejte d\u0159ep a uno\u017ete druhou nohou. Pokra\u010dujte s d\u0159epy a st\u0159\u00edd\u00e1n\u00edm nohou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>D\u0159ep s <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-set-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumou<\/a> nad koleny, se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>, kettlebellem, <a href=\"https:\/\/gymbeam.cz\/posilovaci-mic-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ballem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagem<\/a>.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/drep-s-unozenim-1.gif\" alt=\"Jak cvi\u010dit d\u0159ep s uno\u017een\u00edm?\" class=\"wp-image-517915\" title=\"Jak cvi\u010dit d\u0159ep s uno\u017een\u00edm?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo d\u0159ep (Sumo Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj rozkro\u010dn\u00fd na \u0161\u00ed\u0159i v\u011bt\u0161\u00ed, ne\u017e je vzd\u00e1lenost ramen. Chodidla sm\u011b\u0159uj\u00ed ven. Ruce dejte v bok nebo sepn\u011bte p\u0159ed hrudn\u00edkem.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a zadn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Sumod\u0159ep se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>, kettlebellem, <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\u010dkou<\/a> nebo powerbagem.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy.gif\" alt=\"Jak cvi\u010dit sumo d\u0159epy?\" class=\"wp-image-518059\" title=\"Jak cvi\u010dit sumo d\u0159epy?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Kmity v sumo d\u0159epu (Sumo Squat Pulses)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj rozkro\u010dn\u00fd na \u0161\u00ed\u0159i v\u011bt\u0161\u00ed, ne\u017e je vzd\u00e1lenost ramen. Chodidla sm\u011b\u0159uj\u00ed ven. Ruce dejte v bok nebo sepn\u011bte p\u0159ed hrudn\u00edkem.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Pak voln\u011b d\u00fdchejte a za\u010dn\u011bte d\u011blat kmity nahoru a dol\u016f v rozsahu n\u011bkolika centimetr\u016f ve spodn\u00ed poloze.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Sumod\u0159ep se z\u00e1t\u011b\u017eovou vestou, kettlebellem, <a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dkou<\/a> nebo powerbagem.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy-pulses.gif\" alt=\"Jak cvi\u010dit kmity v sumo d\u0159epu?\" class=\"wp-image-518043\" title=\"Jak cvi\u010dit kmity v sumo d\u0159epu?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. V\u00fdpady vp\u0159ed (Forward Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd s rukama v bok.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed se vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady 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>, s powerbagem, <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a> nebo se z\u00e1t\u011b\u017eovou vestou.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-vpred.gif\" alt=\"Jak cvi\u010dit v\u00fdpady vp\u0159ed?\" class=\"wp-image-518107\" title=\"Jak cvi\u010dit v\u00fdpady vp\u0159ed?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpady s v\u00fdskokem (Jumping Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. Za\u010dn\u011bte krokem dop\u0159edu a m\u00edrn\u011b do strany. V\u00e1hu p\u0159eneste na p\u0159edn\u00ed nohu. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. Zadn\u00ed noha se m\u016f\u017ee lehce dotknout <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eky<\/a>. S v\u00fddechem pomoc\u00ed aktivace sval\u016f p\u0159edn\u00ed strany stehen a h\u00fd\u017ed\u00ed vysko\u010dte a ve v\u00fdskoku vym\u011b\u0148te nohy. Po dopadu se nadechn\u011bte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. V udr\u017een\u00ed stability si pom\u00e1hejte rukama.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady s v\u00fdskokem na balan\u010dn\u00ed podlo\u017eku, s powerbagem, osou a se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" class=\"ek-link\">z\u00e1t<\/a><a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\"\u011b (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u011b<\/a><a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" class=\"ek-link\">\u017eovou vestou<\/a>.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-s-vyskokom.gif\" alt=\"Jak cvi\u010dit v\u00fdpady s v\u00fdskokem?\" class=\"wp-image-518091\" title=\"Jak cvi\u010dit v\u00fdpady s v\u00fdskokem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. V\u00fdpady do stran (Side Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem ud\u011blejte jednou nohou krok do strany, p\u0159eneste na ni v\u00e1hu a pokr\u010dte koleno. Dosta\u0148te se do hloubky, kdy va\u0161e stehno sv\u00edr\u00e1 s l\u00fdtkem v koleni p\u0159ibli\u017en\u011b 90 stup\u0148\u016f, nebo je\u0161t\u011b hloub\u011bji. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte v\u00fdpad na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>V\u00fdpady do stran s powerbagem, osou, jednoru\u010dkou, kettlebellem nebo se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>. V\u00fdpady do stran ve v\u00fdchoz\u00ed pozici na stepperu nebo balan\u010dn\u00ed podlo\u017ece.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/vypady-do-stran-1.gif\" alt=\"Jak cvi\u010dit v\u00fdpady do stran?\" class=\"wp-image-518075\" title=\"Jak cvi\u010dit v\u00fdpady do stran?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze (Single Leg Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Stoj m\u00edrn\u011b rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>\u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed stejn\u00fdm sm\u011brem m\u00edrn\u011b do stran po celou dobu pohybu. P\u0159eneste v\u00e1hu na stojnou nohu, kter\u00e1 je m\u00edrn\u011b pokr\u010den\u00e1 v koleni. S n\u00e1dechem se p\u0159edklo\u0148te a sou\u010dasn\u011b zano\u017ete druhou nohu, kter\u00e1 z\u016fst\u00e1v\u00e1 nata\u017een\u00e1. Ve spodn\u00ed \u010d\u00e1sti nen\u00ed nutn\u00e9, aby se t\u011blo dostalo do rovnob\u011b\u017en\u00e9 p\u0159\u00edmky se zem\u00ed. Soust\u0159e\u010fte se hlavn\u011b na zachov\u00e1n\u00ed p\u0159irozen\u00e9ho zak\u0159iven\u00ed zad a proc\u00edt\u011bn\u00ed sval\u016f h\u00fd\u017ed\u00ed a zadn\u00ed strany stehen. Ze za\u010d\u00e1tku bude sta\u010dit, kdy\u017e nohu zvednete 30\u201350 cm nad zem. S v\u00fddechem se pak vra\u0165te do v\u00fdchoz\u00ed polohy. V udr\u017een\u00ed stability v\u00e1m pom\u016f\u017ee vzpa\u017een\u00ed horn\u00ed kon\u010detiny. Nejprve prove\u010fte n\u011bkolik opakov\u00e1n\u00ed na jednu a pak na druhou nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami:<\/strong> Mrtv\u00fd tah na jedn\u00e9 noze s kettlebellem v ruce, fit m\u00ed\u010dem nad hlavou, na balan\u010dn\u00ed podlo\u017ece nebo na <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\u00e9m posilovac\u00edm syst\u00e9mu<\/a>.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/rumunsky-mrtvy-tah-na-jednej-nohe-1.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze?\" class=\"wp-image-517995\" title=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Zano\u017eov\u00e1n\u00ed v kle\u010de na jedn\u00e9 noze (Straight Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte klek na v\u0161ech \u010dty\u0159ech a jednu nohu nechte nata\u017eenou.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a zano\u017ete nata\u017eenou nohu. Pot\u00e9 ji s n\u00e1dechem vra\u0165te zp\u011bt a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Zano\u017eov\u00e1n\u00ed v kle\u010de se <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00edm na kotn\u00edky<\/a>.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Straight-leg-kickback.gif\" alt=\"Jak cvi\u010dit zano\u017eov\u00e1n\u00ed?\" class=\"wp-image-518027\" title=\"Jak cvi\u010dit zano\u017eov\u00e1n\u00ed?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Krou\u017een\u00ed nohou (Leg Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se bokem na <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> s nata\u017een\u00fdma nohama. Zvedn\u011bte trup z podlo\u017eky a spodn\u00ed rukou se podep\u0159ete. Horn\u00ed rukou se op\u0159ete p\u0159ed t\u011blem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, zvedn\u011bte horn\u00ed nohu a pak s n\u00ed za\u010dn\u011bte d\u011blat velk\u00e9 kruhy v jednom sm\u011bru. Po dokon\u010den\u00ed cel\u00e9 s\u00e9rie se p\u0159eto\u010dte na druh\u00fd bok a cvi\u010dte stejn\u011b.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Krou\u017een\u00ed nohou se <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00edm na kotn\u00edky<\/a>.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/kruzenie-nohou.gif\" alt=\"Jak cvi\u010dit krou\u017een\u00ed nohou?\" class=\"wp-image-517963\" title=\"Jak cvi\u010dit krou\u017een\u00ed nohou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Uno\u017eov\u00e1n\u00ed v bo\u010dn\u00edm planku (Side Plank Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se bokem na podlo\u017eku. Spodn\u00ed nohu pokr\u010dte a horn\u00ed nechte nata\u017eenou. Zvedn\u011bte trup i boky a op\u0159ete se o spodn\u00ed pa\u017ei. Tu horn\u00ed si dejte v bok.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte horn\u00ed nohu do takov\u00e9 v\u00fd\u0161ky, ve kter\u00e9 dok\u00e1\u017eete udr\u017eet stabiln\u00ed polohu t\u011bla. S n\u00e1dechem kontrolovan\u011b nohu pokl\u00e1dejte, lehce se dotkn\u011bte podlahy a pak nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po dokon\u010den\u00ed cel\u00e9 s\u00e9rie se p\u0159eto\u010dte na druh\u00fd bok a cvi\u010dte stejn\u011b.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Uno\u017eov\u00e1n\u00ed se z\u00e1va\u017e\u00edm na kotn\u00edku.<\/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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank-with-hip-abduction.gif\" alt=\"Jak cvi\u010dit uno\u017eov\u00e1n\u00ed v bo\u010dn\u00edm planku?\" class=\"wp-image-518011\" title=\"Jak cvi\u010dit uno\u017eov\u00e1n\u00ed v bo\u010dn\u00edm planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. 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>Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Ob\u011b nohy pokr\u010dte v kolenou, chodidla p\u0159it\u00e1hn\u011bte bl\u00ed\u017ee k h\u00fd\u017ed\u00edm a pot\u00e9 jednu nohu zvedn\u011bte vzh\u016fru ke stropu.&nbsp;<\/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.&nbsp;<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit s pom\u016fckami: <\/strong>Glute bridge na jedn\u00e9 noze na balan\u010dn\u00ed podlo\u017ece, s \u0161irokou <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumou<\/a> um\u00edst\u011bnou nad koleny \u010di s <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a> um\u00edst\u011bn\u00fdm na p\u00e1nvi.&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=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/One-leg-glute-bridge.gif\" alt=\"Jak cvi\u010dit glute bridge na jedn\u00e9 noze?\" class=\"wp-image-517979\" title=\"Jak cvi\u010dit glute bridge na jedn\u00e9 noze?\"\/><\/figure>\n<\/div>\n\n\n<p>Cvik glute bridge existuje v cel\u00e9 \u0159ad\u011b variant s pom\u016fckami nebo bez. Pokud v\u00e1s zaj\u00edm\u00e1, pro\u010d ho d\u011blat a jak si ho zt\u00ed\u017eit, v\u0161e najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/#10_efektivnich_variant_glute_bridge\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek.<\/strong><\/a>&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=\"Vzorovy_trenink_na_zadek_a_nohy_bez_pomucek\"><\/span>Vzorov\u00fd tr\u00e9nink na zadek a nohy bez pom\u016fcek<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ed tr\u00e9ninkem se zah\u0159ejte a rozh\u00fdbejte cel\u00e9 t\u011blo se zam\u011b\u0159en\u00edm na uvoln\u011bn\u00ed ky\u010dl\u00ed a aktivaci sval\u016f doln\u00ed poloviny t\u011bla. Pot\u00e9 p\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st, kter\u00e1 obsahuje cviky z tabulky. <strong>Po\u010det s\u00e9ri\u00ed u ka\u017ed\u00e9ho cviku je 3\u20135. <\/strong>M\u016f\u017eete odcvi\u010dit nejprve v\u0161echny s\u00e9rie jednoho cviku a pak se p\u0159esunout na dal\u0161\u00ed, nebo p\u0159ech\u00e1zet z jednoho na druh\u00fd, a ud\u011blat si tak kruhov\u00fd tr\u00e9nink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mezi cviky si dejte 30\u201390sekundovou pauzu. <\/strong>Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku pak dle pot\u0159eby p\u0159idejte cool-down f\u00e1zi (pomal\u00fd b\u011bh na m\u00edst\u011b nebo ch\u016fze), p\u0159\u00edpadn\u011b se lehce prot\u00e1hn\u011bte. Tento tr\u00e9nink m\u016f\u017eete za\u0159azovat 2\u20133kr\u00e1t t\u00fddn\u011b.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cvik<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u0159ep s uno\u017een\u00edm (st\u0159\u00eddat nohy)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpad vp\u0159ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sumo d\u0159ep<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 na ka\u017edou nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Uno\u017eov\u00e1n\u00ed v bo\u010dn\u00edm planku<\/td><td class=\"has-text-align-center\" data-align=\"center\">15\u201320 na ka\u017edou nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glute bridge na jedn\u00e9 noze<\/td><td class=\"has-text-align-center\" data-align=\"center\">10\u201315 na ka\u017edou nohu<\/td><\/tr><\/tbody><\/table><\/figure>\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_na_trenink_hyzdi_a_stehen_s_vlastni_vahou_pro_pokrocile\"><\/span>Jak na tr\u00e9nink h\u00fd\u017ed\u00ed a stehen s vlastn\u00ed vahou pro pokro\u010dil\u00e9?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee u\u017e <strong>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 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>Postupn\u011b zkracujte d\u00e9lku pauzy mezi jednotliv\u00fdmi cviky o 10 sekund.&nbsp;<\/li>\n\n\n\n<li>Za\u0159a\u010fte supers\u00e9rie, v r\u00e1mci kter\u00fdch odcvi\u010d\u00edte 2 a v\u00edce cvik\u016f v \u0159ad\u011b za sebou bez pauzy.<\/li>\n\n\n\n<li>Kombinujte statick\u00e9 cviky s dynamick\u00fdmi. Nap\u0159\u00edklad klasick\u00e9 d\u0159epy, na kter\u00e9 navazuj\u00ed d\u0159epy s v\u00fdskokem.<\/li>\n\n\n\n<li>P\u0159idejte z\u00e1t\u011b\u017e ve form\u011b <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expanderu<\/a>,<a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> z\u00e1t\u011b\u017e\u00ed na kotn\u00edky<\/a>, <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eov\u00e9 vesty<\/a>, <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dek<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osy<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010di<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3\u20134]<\/sup><\/mark><\/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.&nbsp;<\/strong><\/a><\/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\">HIIT na zadek a stehna pro pokro\u010dil\u00e9<strong><\/strong><\/h3>\n\n\n\n<p>Pokud si chcete d\u00e1t po\u0159\u00e1dn\u011b do t\u011bla, vyzkou\u0161ejte tento HIIT. Budete st\u0159\u00eddat del\u0161\u00ed \u00faseky cvi\u010den\u00ed a kr\u00e1tk\u00e9 pauzy. Krom\u011b efektivn\u00edho posilov\u00e1n\u00ed sval\u016f h\u00fd\u017ed\u00ed a stehen nav\u00edc d\u00edky vysok\u00e9 intenzit\u011b <strong>sp\u00e1l\u00edte i spoustu kalori\u00ed za kr\u00e1tk\u00fd \u010dasov\u00fd \u00fasek.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">\n<ul class=\"wp-block-list\">\n<li>40 sekund cvi\u010dte, 20 sekund odpo\u010d\u00edvejte<\/li>\n\n\n\n<li>za\u010dnete u cviku \u010d. 1, pot\u00e9 p\u0159ejdete na cvik \u010d. 2 atd.<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1 a\u017e 2 minuty pauzu&nbsp;<\/li>\n\n\n\n<li>celkov\u011b zkuste zvl\u00e1dnout 3\u20135 s\u00e9ri\u00ed<\/li>\n\n\n\n<li>tr\u00e9nink v\u00e1m podle po\u010dtu s\u00e9ri\u00ed a d\u00e9lky pauzy zabere 17\u201333 minut<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>V\u00fdpady s v\u00fdskokem<\/li>\n\n\n\n<li>Sumo d\u0159epy<\/li>\n\n\n\n<li>V\u00fdpady do stran<\/li>\n\n\n\n<li>Glute bridge na prav\u00e9 noze<\/li>\n\n\n\n<li>Glute bridge na lev\u00e9 noze<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cviky_na_zadek_s_vlastni_vahou\"><\/span>Cviky na zadek s vlastn\u00ed vahou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Inspiraci na tr\u00e9nink h\u00fd\u017ed\u00ed a stehen tak\u00e9 najdete ve 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=\"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?start=89&#038;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>Pokud se chcete zam\u011b\u0159it jen na posilov\u00e1n\u00ed a tvarov\u00e1n\u00ed h\u00fd\u017ed\u00ed bez pom\u016fcek, \u00fa\u010dinn\u00e9 cviky 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><\/li>\n\n\n\n<li>Pokud m\u00e1te doma kettlebell, cviky na spodn\u00ed \u010d\u00e1st t\u011bla s touto pom\u016fckou najdete v \u010dl\u00e1nku <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\"><strong>8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9nink na zadek s posilovac\u00ed gumou si zase m\u016f\u017eete sestavit podle na\u0161eho \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 <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\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/strong><\/a><\/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 <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\"><strong>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.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na zadek a nohy s vlastn\u00ed vahou jsou ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho, kdo si chce <strong>zpest\u0159it tr\u00e9nink doln\u00ed poloviny t\u011bla. <\/strong>Hlavn\u00ed v\u00fdhodou je, \u017ee na n\u011b nepot\u0159ebujete \u017e\u00e1dn\u00e9 pom\u016fcky a zvl\u00e1dnete je odcvi\u010dit doma, na workoutov\u00e9m h\u0159i\u0161ti i kdekoliv jinde. A kdy\u017e budete cht\u00edt tento tr\u00e9nink posunout zase na nov\u00fd level, sta\u010d\u00ed p\u0159idat po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed nebo z\u00e1t\u011b\u017e. D\u00edky tomu se m\u016f\u017eete po\u0159\u00e1d posouvat na va\u0161\u00ed cest\u011b za <strong>perfektn\u011b tvarovan\u00fdm pozad\u00edm i stehny.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyzkou\u0161et m\u016f\u017eete klasick\u00fd tr\u00e9nink s doporu\u010den\u00fdm po\u010dtem opakov\u00e1n\u00ed \u010di HIIT, kter\u00fd je vhodn\u011bj\u0161\u00ed pro pokro\u010dil\u00e9. Na sv\u00e9 si tak p\u0159ijde ka\u017ed\u00fd, kdo chce na sob\u011b zamakat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink h\u00fd\u017ed\u00ed a stehen.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Jak posilovat zadek a nohy bez pom\u016fcek? V \u010dl\u00e1nku najdete 14 \u00fa\u010dinn\u00fdch cvik\u016f na h\u00fd\u017e\u010fov\u00e9 a stehenn\u00ed svaly v\u010detn\u011b vzorov\u00fdch tr\u00e9nink\u016f, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout va\u0161eho c\u00edle. <\/p>\n","protected":false},"author":129,"featured_media":517866,"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":[6417,6429,6441,6489],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-517848","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-nohy-cs","9":"tag-cviky-na-zadek","10":"tag-cviky-s-vlastni-vahou","11":"tag-domaci-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>Dom\u00e1c\u00ed tr\u00e9nink na zadek a nohy: 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nejlep\u0161\u00ed cviky na kulat\u00fd zadek a pevn\u00e1 stehna bez pom\u016fcek jen s vlastn\u00ed vahou. Vzorov\u00fd tr\u00e9nink a HIIT na zpevn\u011bn\u00ed zadku a stehen pro za\u010d\u00e1te\u010dn\u00edky a pokro\u010dil\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/cviky-na-zadek-nohy-v-pohodli-domova\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dom\u00e1c\u00ed tr\u00e9nink na zadek a nohy: 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Nejlep\u0161\u00ed cviky na kulat\u00fd zadek a pevn\u00e1 stehna bez pom\u016fcek jen s vlastn\u00ed vahou. 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