{"id":518186,"date":"2023-12-20T13:16:17","date_gmt":"2023-12-20T12:16:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=518186"},"modified":"2024-01-02T13:20:07","modified_gmt":"2024-01-02T12:20:07","slug":"toto-sa-stane-ak-budete-robit-mostik-kazdy-den","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/","title":{"rendered":"Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/#Preco_cvicit_glute_bridge\" title=\"Pre\u010do cvi\u010di\u0165 glute bridge?\">Pre\u010do cvi\u010di\u0165 glute bridge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/#Ako_spravne_cvicit_glute_bridge\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 glute bridge?\">Ako spr\u00e1vne cvi\u010di\u0165 glute bridge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/#Glute_bridge_v_treningovom_plane\" title=\"Glute bridge v tr\u00e9ningovom pl\u00e1ne\">Glute bridge v tr\u00e9ningovom pl\u00e1ne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/#10_efektivnych_variantov_glute_bridge\" title=\"10 efekt\u00edvnych variantov glute bridge\">10 efekt\u00edvnych variantov 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.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/#Cviky_na_zadok_s_vlastnou_vahou\" title=\"Cviky na zadok s vlastnou v\u00e1hou\">Cviky na zadok s vlastnou v\u00e1hou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glute bridge patr\u00ed medzi najob\u013e\u00fabenej\u0161ie cviky na zadok s vlastnou v\u00e1hou. V z\u00e1kladnom variante bez pom\u00f4cok je <strong>ide\u00e1lny pre za\u010diato\u010dn\u00edkov<\/strong>. Ke\u010f sa v\u0161ak k nemu prid\u00e1 z\u00e1\u0165a\u017e, napr\u00edklad v podobe jednoru\u010dky, stane sa <strong>v\u00fdzvou aj pre pokro\u010dil\u00fdch \u0161portovcov.<\/strong> V\u010faka tomu si n\u00e1jde miesto v tr\u00e9ningovom pl\u00e1ne ka\u017ed\u00e9ho z v\u00e1s. Nau\u010dte sa cvi\u010di\u0165 glute bridge alebo most\u00edk spr\u00e1vne v z\u00e1kladnom variante aj modifik\u00e1ci\u00e1ch s fitness pom\u00f4ckami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri zmienke o tomto cviku sa v\u00e1m mo\u017eno vybav\u00ed kultov\u00fd videoklip k pesni\u010dke Call On Me od Erika Prydza, v ktorom \u013eudia \u201emost\u00edkuj\u00fa\u201d po\u010das cvi\u010denia v tane\u010dnej s\u00e1le. Mo\u017eno aj v\u010faka tomu sa glute bridge stal popul\u00e1rny najm\u00e4 medzi \u017eenami, ktor\u00e9 si od neho s\u013eubuj\u00fa <strong>sexy gu\u013eat\u00fd zadok.<\/strong> Z cvi\u010denia glute bridge v\u0161ak m\u00f4\u017eu profitova\u0165 aj mu\u017ei. Podob\u00e1 sa toti\u017e hip thrustu, ktor\u00fd je jedn\u00fdm z najlep\u0161\u00edch cvikov na posilnenie sedac\u00edch svalov. Silnej\u0161\u00ed zadok potom m\u00f4\u017ee <strong>pom\u00f4c\u0165 v r\u00e1mci \u0161portov\u00e9ho v\u00fdkonu<\/strong> v posil\u0148ovni, na be\u017eeckej dr\u00e1he aj futbalovom ihrisku.<\/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=\"Preco_cvicit_glute_bridge\"><\/span>Pre\u010do cvi\u010di\u0165 glute bridge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most\u00edk je <strong>funk\u010dn\u00fd cvik na zadok<\/strong>, ktor\u00fd zvl\u00e1dnete s aj bez tr\u00e9ningov\u00fdch pom\u00f4cok. Ak\u00e9 m\u00e1 \u010fal\u0161ie v\u00fdhody?<\/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\u00f4\u017eete ho robi\u0165 kdeko\u013evek<\/h3>\n\n\n\n<p>Na tento cvik nepotrebujete \u017eiadne z\u00e1va\u017eie. M\u00f4\u017eete ho tak <strong>cvi\u010di\u0165 doma, na dovolenke aj kdeko\u013evek inde.<\/strong> Sta\u010d\u00ed, ke\u010f si pod seba d\u00e1te <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eku<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/uteraky\">uter\u00e1k<\/a>, a hur\u00e1 do toho. Rovnako tak ho pri tr\u00e9ningu vyu\u017eijete aj v pr\u00edpade, ke\u010f nem\u00e1te k dispoz\u00edcii <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">rovn\u00fa lavicu<\/a> na hip thrust a h\u013ead\u00e1te vhodn\u00fa n\u00e1hradu.<\/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 pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch<\/h3>\n\n\n\n<p>Z\u00e1kladn\u00fd variant glute bridge zvl\u00e1dnu aj za\u010diato\u010dn\u00edci. Pokro\u010dil\u00ed si potom m\u00f4\u017eu n\u00e1ro\u010dnos\u0165 zv\u00fd\u0161i\u0165 pridan\u00edm z\u00e1\u0165a\u017ee v podobe jednoru\u010dky, <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebellu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\">posil\u0148ovacej gumy<\/a>. <span 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. Posiln\u00ed zadok a zadn\u00fa stranu stehien<\/h3>\n\n\n\n<p>Glute bridge v\u00e1m pom\u00f4\u017ee vybudova\u0165 <strong>silnej\u0161\u00ed zadok a zadn\u00fa stranu stehien (hamstringy).<\/strong> Tie potom ocen\u00edte nielen na tr\u00e9ningu v posil\u0148ovni. Vych\u00e1dza z nich sila a r\u00fdchlos\u0165, ktor\u00fa vyu\u017eijete aj pri behu, cyklistike a v r\u00e1mci t\u00edmov\u00fdch \u0161portov, ako je futbal alebo basketbal. Tento cvik z v\u00e1s tak m\u00f4\u017ee urobi\u0165 o nie\u010do lep\u0161\u00edch \u0161portovcov. <span 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=\"V\u00fdhody cviku glute bridge\" class=\"wp-image-516747\" title=\"V\u00fdhody 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\u00f4\u017ee vytvarova\u0165 sexy zadok<\/h3>\n\n\n\n<p>Pokia\u013e je pr\u00e1ve pevn\u00fd a okr\u00fahly zadok va\u0161\u00edm cie\u013eom, rozhodne zv\u00e1\u017ete zaradenie glute bridge do tr\u00e9ningu. Odpor\u00fa\u010da ho aj tr\u00e9ner Bret Contreras alias The Glute Guy, ktor\u00fd patr\u00ed medzi najv\u00e4\u010d\u0161\u00edch odborn\u00edkov na rozvoj sedac\u00edch svalov. Pod\u013ea neho doch\u00e1dza pri cvi\u010den\u00ed most\u00edka so z\u00e1\u0165a\u017eou k podobnej aktiv\u00e1cii svalov zadku ako v pr\u00edpade hip thrustu. To znamen\u00e1, \u017ee <strong>m\u00f4\u017ee by\u0165 v tomto oh\u013eade \u00fa\u010dinnej\u0161\u00ed ako drepy.<\/strong> V porovnan\u00ed s hip thrustom m\u00e1 s\u00edce obmedzenej\u0161\u00ed rozsah pohybu a tie\u017e si na\u0148 najsk\u00f4r nenalo\u017e\u00edte tak\u00fa ve\u013ek\u00fa v\u00e1hu. Ale aj tak ide o vhodn\u00fa vo\u013ebu pre za\u010diato\u010dn\u00edkov a situ\u00e1cie, kedy nem\u00e1te k dispoz\u00edcii lavicu a <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\">os<\/a> s <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\">kot\u00fa\u010dmi<\/a>. <span 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>Pokia\u013e v\u00e1s zauj\u00edma, \u010do v\u0161etko je potrebn\u00e9 urobi\u0165 pre vybudovanie pevn\u00e9ho a okr\u00fahleho zadku, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\">Ako spevni\u0165 a vytvarova\u0165 zadok aj nohy<\/a>.<\/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\u00e1ha spev\u0148ova\u0165 svaly panvov\u00e9ho dna a spodn\u00e9ho chrbta<\/h3>\n\n\n\n<p>Glute bridge v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj z h\u013eadiska zdravia pohybov\u00e9ho apar\u00e1tu. Ke\u010f sa ho nau\u010d\u00edte robi\u0165 spr\u00e1vne, budete <strong>posil\u0148ova\u0165 aj svaly panvov\u00e9ho dna,<\/strong> ktor\u00e9 maj\u00fa s vekom tendenciu ochabn\u00fa\u0165 a najm\u00e4 \u017een\u00e1m sp\u00f4sobova\u0165 int\u00edmne probl\u00e9my. Z\u00e1rove\u0148 podporuje spr\u00e1vnu aktiv\u00e1ciu sedac\u00edch svalov, \u010do m\u00f4\u017ee prinies\u0165 <strong>\u00fa\u013eavu svalom spodnej \u010dasti chrbta.<\/strong> Tie \u010dasto bolia aj z toho d\u00f4vodu, \u017ee preberaj\u00fa funkciu zadku, a s\u00fa potom pre\u0165a\u017een\u00e9. <span 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 pr\u00edpade, \u017ee m\u00e1te probl\u00e9my s chrbtom, vysk\u00fa\u0161ajte aj <strong><a href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\">20 cvikov, ktor\u00e9 pom\u00f4\u017eu pri bolestiach chrbta<\/a>.<\/strong><\/li>\n\n\n\n<li>S odhalen\u00edm toho, \u010do probl\u00e9my sp\u00f4sobuje, v\u00e1m zase pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\"><strong>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165.<\/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 sa ako aktiva\u010dn\u00fd cvik<\/h3>\n\n\n\n<p>Tento cvik je ide\u00e1lny na zahriatie a aktiv\u00e1ciu stredu tela i zadku pred tr\u00e9ningom n\u00f4h a zadku. Pri spr\u00e1vnej technike toti\u017e doch\u00e1dza k <strong>efekt\u00edvnemu zapojeniu glute\u00e1lnych svalov,<\/strong> ktor\u00e9 potom lep\u0161ie nachyst\u00e1me na \u0165a\u017ek\u00e9 drepy a \u010fal\u0161ie cviky na nohy. Nemal by tak ch\u00fdba\u0165 v rozcvi\u010dke nikomu, kto chce kvalitne odcvi\u010di\u0165 tr\u00e9ning zadku. <span 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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"51088,86395,86401,86551,87121\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_spravne_cvicit_glute_bridge\"><\/span>Ako spr\u00e1vne cvi\u010di\u0165 glute bridge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z tohto cviku vy\u0165a\u017e\u00edte najviac, ke\u010f sa nau\u010d\u00edte spr\u00e1vnu techniku.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. V\u00fdchodiskov\u00e1 poloha<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem.<\/li>\n\n\n\n<li>Nohy pokr\u010dte v kolen\u00e1ch, pritiahnite ich smerom k zadku a chodidl\u00e1 alebo len p\u00e4ty nechajte na zemi.<\/li>\n\n\n\n<li>Hlava, horn\u00e1 \u010das\u0165 chrbta, ruky a chodidl\u00e1 alebo len p\u00e4ty zost\u00e1vaj\u00fa po cel\u00fa dobu cviku na zemi.<\/li>\n\n\n\n<li>Aktivujte stred tela, \u010do pom\u00f4\u017ee chr\u00e1ni\u0165 spodn\u00fa \u010das\u0165 chrbta pred pre\u0165a\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. Realiz\u00e1cia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S v\u00fddychom a aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu nahor.<\/li>\n\n\n\n<li>Chodidl\u00e1 tla\u010dte do zeme pre lep\u0161iu stabilitu.<\/li>\n\n\n\n<li>Panvu zdvihnite do takej v\u00fd\u0161ky, aby sa ramen\u00e1, bedr\u00e1 a kolen\u00e1 dostali do pomyselnej priamky.<\/li>\n\n\n\n<li>V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu sedac\u00edch svalov.<\/li>\n\n\n\n<li>Sekundu a\u017e dve vydr\u017ete a potom s n\u00e1dychom panvu kontrolovane spustite dole.<\/li>\n\n\n\n<li>Pokra\u010dujte s \u010fal\u0161\u00edm opakovan\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. Ak\u00e9 s\u00fa naj\u010dastej\u0161ie chyby pri 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>Nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov a stredu tela.<\/li>\n\n\n\n<li>Nadmern\u00e9 preh\u00fdbanie chrbta (zdv\u00edhanie panvy pr\u00edli\u0161 vysoko).<\/li>\n\n\n\n<li>Nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li>Chodidl\u00e1 pr\u00edli\u0161 vzdialen\u00e9 od zadku.<\/li>\n\n\n\n<li>Pri variantoch so z\u00e1\u0165a\u017eou to m\u00f4\u017ee by\u0165 aj zle zvolen\u00e1 z\u00e1\u0165a\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\u00e1vna technika glute bridge\" class=\"wp-image-516763\" title=\"Spr\u00e1vna 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_treningovom_plane\"><\/span>Glute bridge v tr\u00e9ningovom pl\u00e1ne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010di\u0165 most\u00edk ka\u017ed\u00fd de\u0148 s vidinou r\u00fdchlych v\u00fdsledkov zrejme nebude najlep\u0161\u00ed n\u00e1pad. M\u00f4\u017eete tak <strong>pre\u0165a\u017ei\u0165 nielen sedacie svaly, ale aj bedr\u00e1.<\/strong> Ke\u010f ho ale zarad\u00edte len raz za 2 t\u00fd\u017edne, zrejme sa \u017eiadnych v\u00fdsledkov nedo\u010dk\u00e1te. Preto je d\u00f4le\u017eit\u00e9 n\u00e1js\u0165 zlat\u00fa stredn\u00fa cestu a tento cvik rozumne zakomponova\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/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>Ako s\u00fa\u010das\u0165 tr\u00e9ningu zadku je ide\u00e1lne glute bridge cvi\u010di\u0165 2 \u2013 3-kr\u00e1t t\u00fd\u017edenne.<\/li>\n\n\n\n<li>Po\u010det s\u00e9ri\u00ed je 3 \u2013 5, pod\u013ea ve\u013ekosti z\u00e1\u0165a\u017ee a \u010fal\u0161\u00edch cvikov v tr\u00e9ningu.<\/li>\n\n\n\n<li>Medzi s\u00e9riami zara\u010fujte 30 \u2013 90 sekundov\u00fa pauzu.<\/li>\n\n\n\n<li>Po\u010det opakovan\u00ed pri z\u00e1kladnom variante bez z\u00e1\u0165a\u017ee je 15 \u2013 20.<\/li>\n\n\n\n<li>Varianty so z\u00e1\u0165a\u017eou vykon\u00e1vajte v 8 \u2013 15 opakovaniach.<\/li>\n\n\n\n<li>Hod\u00ed sa aj ako aktiva\u010dn\u00fd cvik pred tr\u00e9ningom spodnej \u010dasti tela.<\/li>\n\n\n\n<li>Vhodn\u00fd aj do kruhov\u00fdch tr\u00e9ningov alebo HIITov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie cviky, ktor\u00e9 m\u00f4\u017eete prida\u0165 do tr\u00e9ningu spodnej \u010dasti tela bez pom\u00f4cok, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\"><strong>Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na okr\u00fahle a pevn\u00e9 pozadie.<\/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\">Ako na glute bridge pre pokro\u010dil\u00fdch?<\/h3>\n\n\n\n<p>V pr\u00edpade, \u017ee u\u017e bez probl\u00e9mov zvl\u00e1dnete 15 \u2013 20 opakovan\u00ed a nec\u00edtite pri tom svalov\u00fa \u00fanavu, <strong>najsk\u00f4r potrebujete da\u0165 va\u0161im svalom nov\u00fd impulz<\/strong> pre \u010fal\u0161\u00ed rast a zosilnenie. V tom by v\u00e1m mohli pom\u00f4c\u0165 tieto tr\u00e9ningov\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>Postupne skracujte d\u013a\u017eku pauzy<\/strong> medzi jednotliv\u00fdmi cvikmi o 10 sek\u00fand.<\/li>\n\n\n\n<li><strong>Zara\u010fte supers\u00e9rie,<\/strong> v r\u00e1mci ktor\u00fdch odcvi\u010d\u00edte 2 a viac variantov tohto cviku v rade za sebou bez pauzy.<\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte glute bridge so z\u00e1\u0165a\u017eou<\/strong> vo forme <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\">expanderu<\/a>, <a href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\">jednoru\u010diek<\/a>, <a href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\">powerbagu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\">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>Zauj\u00edma v\u00e1s, ako si da\u0165 po\u010das tr\u00e9ningu skuto\u010dne do tela? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\"><strong>Ako si da\u0165 pri dom\u00e1com tr\u00e9ningu naozaj do tela aj bez fitness pr\u00edslu\u0161enstva.<\/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\/DSCF0209-1124x749.jpg\" alt=\"Cvik most\u00edk pre pokro\u010dil\u00fdch\" class=\"wp-image-516779\" title=\"Cvik most\u00edk pre pokro\u010dil\u00fdch\" 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_efektivnych_variantov_glute_bridge\"><\/span>10 efekt\u00edvnych variantov glute bridge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prv\u00fdm krokom k ovl\u00e1dnutiu tohto cviku je <strong>nau\u010denie sa spr\u00e1vnej techniky z\u00e1kladn\u00e9ho variantu<\/strong>. Potom m\u00f4\u017eete prida\u0165 posil\u0148ovaciu gumu alebo z\u00e1\u0165a\u017e. Najn\u00e1ro\u010dnej\u0161\u00ed je v\u0161ak most\u00edk na <a href=\"https:\/\/gymbeam.sk\/fitlopty-a-balancne-podlozky\">balan\u010dn\u00fdch pom\u00f4ckach<\/a> alebo z\u00e1vesnom posil\u0148ovacom syst\u00e9me, ktor\u00fd prever\u00ed aj v\u00e1\u0161 stred tela.<\/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\u00fd glute bridge (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Nohy pokr\u010dte v kolen\u00e1ch, pritiahnite ich smerom k zadku a p\u00e4ty nechajte na zemi.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu nahor. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu sedac\u00edch svalov. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spustite dole. Pokra\u010dujte s \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, 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=\"Ako cvi\u010di\u0165 glute bridge?\" class=\"wp-image-516795\" title=\"Ako cvi\u010di\u0165 glute bridge?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Glute bridge na jednej nohe (Single Leg Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Zosta\u0148te vo v\u00fdchodiskovej poz\u00edcii z\u00e1kladn\u00e9ho variantu a pridajte k tomu zdvihnutie jednej pokr\u010denej nohy nahor.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktiv\u00e1ciou sedac\u00edch a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu nahor. Myslite na to, \u017ee noha, ktor\u00e1 je zdvihnut\u00e1 zo zeme, zost\u00e1va v rovnakej poz\u00edcii. Pohyb vych\u00e1dza iba z panvy. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu sedac\u00edch svalov. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spustite dole. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a rovnak\u00fd cvik urobte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, 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=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\" class=\"wp-image-516811\" title=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Nohy pokr\u010dte v kolen\u00e1ch, chodidl\u00e1 pritiahnite smerom k zadku a oto\u010dte ich k sebe tak, aby sa dot\u00fdkali.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Cvi\u010dte rovnako ako v z\u00e1kladnej polohe glute bridge.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, 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\/15-glute-bridge-frog-pump.gif\" alt=\"Ako cvi\u010di\u0165 frog pump?\" class=\"wp-image-516907\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha:<\/strong> <a href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\">Posil\u0148ovaciu gumu<\/a> s uzavret\u00fdm obvodom si natiahnite nad kolen\u00e1. Potom si \u013eahnite chrbtom na <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-baby-pink-beastpink.html\">podlo\u017eku<\/a>, nastavte sa do z\u00e1kladnej polohy glute bridge a nohy rozno\u017ete tak, aby sa posil\u0148ovacia guma napla.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Cvi\u010dte rovnako ako v z\u00e1kladnej polohe glute bridge a myslite na to, aby guma zostala natiahnut\u00e1 po cel\u00fa dobu jednej s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd alebo pr\u00edli\u0161 ve\u013ek\u00fd odpor posil\u0148ovacej 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=\"Ako cvi\u010di\u0165 glute bridge s gumou?\" class=\"wp-image-516827\" title=\"Ako cvi\u010di\u0165 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\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte telo do rovnakej poz\u00edcie ako v z\u00e1kladnej polohe glute bridge. Potom si na panvu polo\u017ete <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dku<\/a> a dr\u017ete ju rukami za konce.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Cvi\u010dte rovnako ako v z\u00e1kladnej polohe glute bridge. V hornej polohe m\u00f4\u017eete zaradi\u0165 kr\u00e1tku v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 alebo pr\u00edli\u0161 vysok\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 glute bridge s jednoru\u010dkou?\" class=\"wp-image-516843\" title=\"Ako cvi\u010di\u0165 glute bridge s jednoru\u010dkou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Glute bridge s kettlebellom (Kettlebell Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte telo do rovnakej poz\u00edcie ako v z\u00e1kladnej polohe glute bridge. Potom si na panvu polo\u017ete <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebell<\/a> a dr\u017ete ho zo str\u00e1n oboma rukami.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Cvi\u010dte rovnako ako v z\u00e1kladnej polohe glute bridge. V hornej polohe m\u00f4\u017eete zaradi\u0165 kr\u00e1tku v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 alebo pr\u00edli\u0161 vysok\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 glute bridge s kettlebellom?\" class=\"wp-image-516939\" title=\"Ako cvi\u010di\u0165 glute bridge s kettlebellom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Glute bridge s powerbagom (Powerbag Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Nastavte telo do rovnakej poz\u00edcie ako v z\u00e1kladnej polohe glute bridge. Potom si na panvu polo\u017ete <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\">powerbag<\/a> a dr\u017ete ho zo str\u00e1n oboma rukami.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Cvi\u010dte rovnako ako v z\u00e1kladnej polohe glute bridge. V hornej polohe m\u00f4\u017eete zaradi\u0165 kr\u00e1tku v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 alebo pr\u00edli\u0161 vysok\u00e1 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 glute bridge s powerbagom?\" class=\"wp-image-516923\" title=\"Ako cvi\u010di\u0165 glute bridge s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Glute bridge na balan\u010dnej podlo\u017eke (Half Ball Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na podlo\u017eku a chodidl\u00e1 polo\u017ete na <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\">balan\u010dn\u00fa podlo\u017eku<\/a>. Hlava, horn\u00e1 \u010das\u0165 chrbta a pa\u017ee zost\u00e1vaj\u00fa rovnako ako pri z\u00e1kladnom variante na zemi.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zdv\u00edhajte panvu podobne ako v pr\u00edpade z\u00e1kladn\u00e9ho variantu. Venujte v\u0161ak zv\u00fd\u0161en\u00fa pozornos\u0165 koordin\u00e1cii pohybu a udr\u017eaniu rovnov\u00e1hy najm\u00e4 v hornej polohe cviku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, 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\/13-glute-bridge-bose-oprava-1.gif\" alt=\"Ako cvi\u010di\u0165 glute bridge na balan\u010dnej podlo\u017eke?\" class=\"wp-image-516875\" title=\"Ako cvi\u010di\u0165 glute bridge na balan\u010dnej podlo\u017eke?\"\/><\/figure>\n<\/div>\n\n\n<p>Ako alternat\u00edvu cviku glute bridge na vyv\u00fd\u0161enej platforme m\u00f4\u017eete vyu\u017ei\u0165 aj <a href=\"https:\/\/gymbeam.sk\/fitness-schod-stepper-gymbeam.html\">stepper<\/a>, <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">plyometrick\u00fa bed\u0148u<\/a>, n\u00edzku lavicu a v dom\u00e1com prostred\u00ed napr\u00edklad gau\u010d.<\/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 lopte (Fit Ball Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na podlo\u017eku a chodidl\u00e1 polo\u017ete na <a href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\">fit loptu<\/a>. Hlava, horn\u00e1 \u010das\u0165 chrbta a pa\u017ee zost\u00e1vaj\u00fa rovnako ako pri z\u00e1kladnom variante na zemi.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Cvi\u010dte rovnako ako v z\u00e1kladnej polohe glute bridge a venujte maxim\u00e1lnu pozornos\u0165 koordin\u00e1cii pohybu. V hornej polohe m\u00f4\u017eete zaradi\u0165 kr\u00e1tku v\u00fddr\u017e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, 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\/12-glute-bridge-oprava-1.gif\" alt=\"Ako cvi\u010di\u0165 glute bridge na fit lopte?\" class=\"wp-image-516859\" title=\"Ako cvi\u010di\u0165 glute bridge na fit lopte?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Glute bridge na z\u00e1vesnom posil\u0148ovacom syst\u00e9me (Suspension Straps Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na podlo\u017eku, zdvihnite pokr\u010den\u00e9 nohy a zaveste chodidl\u00e1 do popruhov <a href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\">z\u00e1vesn\u00e9ho posil\u0148ovacieho syst\u00e9mu<\/a>. Hlava, horn\u00e1 \u010das\u0165 chrbta a pa\u017ee zost\u00e1vaj\u00fa rovnako ako pri z\u00e1kladnom variante na zemi.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zdv\u00edhajte panvu podobne ako v pr\u00edpade z\u00e1kladn\u00e9ho variantu. Venujte v\u0161ak maxim\u00e1lnu pozornos\u0165 aktiv\u00e1cii stredu tela, koordin\u00e1cii pohybu a udr\u017eaniu rovnov\u00e1hy najm\u00e4 v hornej polohe cviku.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia sedac\u00edch svalov, nadmern\u00e9 preh\u00fdbanie chrbta, 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=\"Ako cvi\u010di\u0165 glute bridge na z\u00e1vesnom syst\u00e9me?\" class=\"wp-image-516891\" title=\"Ako cvi\u010di\u0165 glute bridge na z\u00e1vesnom syst\u00e9me?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_zadok_s_vlastnou_vahou\"><\/span>Cviky na zadok s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161ie cviky na zadok bez pom\u00f4cok n\u00e1jdete v na\u0161om videu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout \ud83c\udf51 Cviky na pevn\u00fd zadok s vlastnou v\u00e1hou l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/4x_IdnLOHeQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010eal\u0161ie cviky na zadok bez z\u00e1\u0165a\u017ee n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/\"><strong>Cviky na pevn\u00fd a okr\u00fahly zadok bez \u0165a\u017ek\u00fdch \u010diniek. Vysk\u00fa\u0161ajte tr\u00e9ning s posil\u0148ovacou gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Pokia\u013e v\u00e1s \u010dak\u00e1 tr\u00e9ning v posil\u0148ovni, vysk\u00fa\u0161ajte cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\"><strong>9 najlep\u0161\u00edch cvikov na zadok a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>M\u00e1te k dispoz\u00edcii kettlebell? V tom pr\u00edpade m\u00f4\u017eete zaradi\u0165 do tr\u00e9ningu aj \u010fal\u0161ie cviky na spodn\u00fa \u010das\u0165 tela pod\u013ea \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\"><strong>8 najlep\u0161\u00edch cvikov s kettlebellom na zadok a nohy.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee u\u017e nejak\u00fd \u010das mak\u00e1te na svojom zadku a neviete, \u010di nerob\u00edte nejak\u00fa chybu, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/\"><strong>M\u00fdty o cvi\u010den\u00ed zadku, ktor\u00e9 brzdia cestu za silnej\u0161\u00edm, gu\u013eatej\u0161\u00edm a pevnej\u0161\u00edm pozad\u00edm.<\/strong><\/a><\/li>\n\n\n\n<li>Pokia\u013e radi cvi\u010d\u00edte doma a zaria\u010fujete si dom\u00e1ce fitko, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\"><strong>Vybavenie dom\u00e1cej posil\u0148ovne: Ktor\u00e9 pom\u00f4cky a pr\u00edslu\u0161enstvo nesmie ch\u00fdba\u0165?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glute bridge je \u00fa\u010dinn\u00fd cvik na <strong>posilnenie sedac\u00edch svalov a vypracovanie okr\u00fahleho zadku,<\/strong> na ktor\u00fd nepotrebujete \u017eiadne pom\u00f4cky. Ke\u010f si ho v\u0161ak chcete s\u0165a\u017ei\u0165, sta\u010d\u00ed pou\u017ei\u0165 posil\u0148ovaciu gumu alebo prida\u0165 z\u00e1\u0165a\u017e v podobe kettlebellu. Okrem spr\u00e1vnej techniky je <strong>k\u013e\u00fa\u010dov\u00e9 ho do tr\u00e9ningu zara\u010fova\u0165 pravidelne aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne.<\/strong> S postupom \u010dasu tie\u017e zvy\u0161ujte po\u010det opakovan\u00ed, s\u00e9ri\u00ed alebo hmotnos\u0165 z\u00e1va\u017e\u00ed. V\u010faka tomu dodr\u017e\u00edte princ\u00edp progres\u00edvneho pre\u0165a\u017eenia, ktor\u00fd je z\u00e1sadn\u00fd pre dosiahnutie nov\u00fdch v\u00fdsledkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Pokia\u013e \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa 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 efekt\u00edvny cvik na okr\u00fahle a pevn\u00e9 pozadie. Ako ho cvi\u010di\u0165 spr\u00e1vne s vlastnou v\u00e1hou, z\u00e1va\u017e\u00edm a \u010fal\u0161\u00edmi pom\u00f4ckami?<\/p>\n","protected":false},"author":129,"featured_media":516726,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6100,6157,6137,6062],"filter_section":[],"filter_attribute":[13017],"class_list":{"0":"post-518186","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-na-zadok","9":"tag-cviky-s-vlastnou-vahou","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-cviky-na-zadok","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Glute bridge je funk\u010dn\u00fd cvik na pevn\u00fd a okr\u00fahly zadok. 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