{"id":518921,"date":"2023-12-28T14:57:23","date_gmt":"2023-12-28T13:57:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=518921"},"modified":"2025-05-01T14:50:57","modified_gmt":"2025-05-01T12:50:57","slug":"cviky-na-zadok-nohy-v-pohodli-domova","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cviky-na-zadok-nohy-v-pohodli-domova\/","title":{"rendered":"Dom\u00e1ci tr\u00e9ning na zadok a nohy: 14 efekt\u00edvnych cvikov s vlastnou v\u00e1hou"},"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\/cviky-na-zadok-nohy-v-pohodli-domova\/#Ako_cvicit_zadok_a_nohy_s_vlastnou_vahou\" title=\"Ako cvi\u010di\u0165 zadok a nohy s vlastnou v\u00e1hou?\">Ako cvi\u010di\u0165 zadok a nohy 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-2\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-zadok-nohy-v-pohodli-domova\/#14_najlepsich_cvikov_na_zadok_a_nohy_s_vlastnou_vahou\" title=\"14 najlep\u0161\u00edch cvikov na zadok a nohy s vlastnou v\u00e1hou\">14 najlep\u0161\u00edch cvikov na zadok a nohy 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-3\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-zadok-nohy-v-pohodli-domova\/#Vzorovy_trening_na_zadok_a_nohy_bez_pomocok\" title=\"Vzorov\u00fd tr\u00e9ning na zadok a nohy bez pom\u00f4cok\">Vzorov\u00fd tr\u00e9ning na zadok a nohy bez pom\u00f4cok<\/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\/cviky-na-zadok-nohy-v-pohodli-domova\/#Ako_na_trening_zadku_a_stehien_s_vlastnou_vahou_pre_pokrocilych\" title=\"Ako na tr\u00e9ning zadku a stehien s vlastnou v\u00e1hou pre pokro\u010dil\u00fdch?\">Ako na tr\u00e9ning zadku a stehien s vlastnou v\u00e1hou pre pokro\u010dil\u00fdch?<\/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\/cviky-na-zadok-nohy-v-pohodli-domova\/#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\/cviky-na-zadok-nohy-v-pohodli-domova\/#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\/cviky-na-zadok-nohy-v-pohodli-domova\/#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>H\u013ead\u00e1te sp\u00f4sob, <strong>ako kvalitne precvi\u010di\u0165 zadok a stehn\u00e1 v pohodl\u00ed domova?<\/strong> V tom pr\u00edpade ste tu spr\u00e1vne. V dne\u0161nom \u010dl\u00e1nku na v\u00e1s \u010dakaj\u00fa \u00fa\u010dinn\u00e9 cviky len s vlastnou v\u00e1hou, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165<strong> gu\u013eat\u00fd zadok a pevn\u00e9 stehn\u00e1<\/strong>. Nemus\u00edte chodi\u0165 do posil\u0148ovne ani na ne nepotrebujete \u017eiadne vybavenie. Sta\u010d\u00ed chu\u0165 poriadne na sebe zamaka\u0165. Vo svojom tr\u00e9ningu ich vyu\u017eij\u00fa za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed, ktor\u00ed si m\u00f4\u017eu zv\u00fd\u0161i\u0165 n\u00e1ro\u010dnos\u0165 z\u00e1\u0165a\u017eou, napr\u00edklad pomocou jednoru\u010dnej \u010dinky alebo posil\u0148ovacej gumy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e1jdete medzi nimi r\u00f4zne varianty drepov, v\u00fdpadov, ale tie\u017e menej tradi\u010dn\u00e9 cviky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zapoji\u0165 zadok a nohy zo v\u0161etk\u00fdch uhlov. <strong>Komplexne tak precvi\u010d\u00edte svaly zadku a tie\u017e prednej, zadnej aj vn\u00fatornej strany stehien.<\/strong> Spolu so spr\u00e1vne nastaven\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jed\u00e1lni\u010dkom<\/a> v\u00e1m tieto cviky m\u00f4\u017eu pom\u00f4c\u0165 zv\u00e4\u010d\u0161i\u0165, zagu\u013eati\u0165 a posilni\u0165 zadok. Pom\u00f4\u017eu v\u00e1m tie\u017e zbavi\u0165 sa nadbyto\u010dn\u00e9ho tuku a vytvarova\u0165 tieto partie. Budete tak o krok bli\u017e\u0161ie k dosiahnutiu v\u00e1\u0161ho fitness cie\u013ea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_cvicit_zadok_a_nohy_s_vlastnou_vahou\"><\/span>Ako cvi\u010di\u0165 zadok a nohy s vlastnou v\u00e1hou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010di\u0165 zadok a nohy ka\u017ed\u00fd de\u0148 alebo si, naopak, da\u0165 tr\u00e9ning spodnej polovice tela raz za 2 t\u00fd\u017edne zrejme nebude ide\u00e1lne.<strong> Aby sa va\u0161a snaha vyplatila<\/strong> a mali ste vidite\u013en\u00e9 v\u00fdsledky, je d\u00f4le\u017eit\u00e9<strong> dodr\u017ea\u0165 p\u00e1r z\u00e1kladn\u00fdch pravidiel.<\/strong><\/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>Zo zoznamu ni\u017e\u0161ie si vyberte 4 a\u017e 6 cvikov <\/strong>a tie zara\u010fte do tr\u00e9ningov\u00e9ho pl\u00e1nu minim\u00e1lne na obdobie 4 t\u00fd\u017ed\u0148ov. Potom m\u00f4\u017eete v\u0161etky alebo len niektor\u00e9 vymeni\u0165 za in\u00e9. To je len na v\u00e1s.<\/li>\n\n\n\n<li><strong>Tr\u00e9ning svalov a stehien absolvujte 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> Pre dostato\u010dn\u00fa regener\u00e1ciu by \u010dasov\u00fd odstup medzi tr\u00e9ningami mal by\u0165 aspo\u0148 48 hod\u00edn.<\/li>\n\n\n\n<li><strong>Po 2 a\u017e 3 t\u00fd\u017ed\u0148och zv\u00fd\u0161te po\u010det opakovan\u00ed alebo s\u00e9ri\u00ed jednotliv\u00fdch cvikov.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Pri cvi\u010den\u00ed sa v\u017edy s\u00fastre\u010fte na spr\u00e1vnu techniku.<\/strong><\/li>\n\n\n\n<li><strong>Cvi\u010dte v plnom rozsahu pohybu<\/strong>, pri ktorom si dok\u00e1\u017eete udr\u017ea\u0165 spr\u00e1vnu techniku. Dosiahnete tak najv\u00e4\u010d\u0161ie mo\u017en\u00e9 pretiahnutie svalu v danej poz\u00edcii, \u010do je d\u00f4le\u017eit\u00e9 na jeho maxim\u00e1lne zapojenie.<\/li>\n\n\n\n<li><strong>Na z\u00edskanie sexy kriviek je \u010dasto potrebn\u00e9 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nabra\u0165 svaly<\/strong><\/a> a dosta\u0165 sa na zdrav\u00e9 percento telesn\u00e9ho tuku. S t\u00fdm v\u00e1m pom\u00f4\u017ee aj strava s optim\u00e1lnym mno\u017estvom \u017eiv\u00edn a energetickou hodnotou, \u010do si m\u00f4\u017eete jednoducho spo\u010d\u00edta\u0165 v na\u0161ej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalkula\u010dke pr\u00edjmu energie a \u017eiv\u00edn.<\/a> <mark 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>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o komplexnom tr\u00e9ningu zadku, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spevni\u0165 a vytvarova\u0165 zadok 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.sk\/blog\/wp-content\/uploads\/2023\/12\/cz_kamila_pavlickova_032022_05-1124x749.png\" alt=\"Cviky na zadok\" class=\"wp-image-517883\" title=\"Cviky na zadok\" 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_najlepsich_cvikov_na_zadok_a_nohy_s_vlastnou_vahou\"><\/span>14 najlep\u0161\u00edch cvikov na zadok a nohy s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri ka\u017edom cviku m\u00e1te uveden\u00fa <strong>spr\u00e1vnu techniku pre z\u00e1kladn\u00fd variant s vlastnou v\u00e1hou<\/strong>. Ke\u010f si v\u0161ak budete chcie\u0165 zv\u00fd\u0161i\u0165 n\u00e1ro\u010dnos\u0165 a prida\u0165 <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zataze-na-telo\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1\u0165a\u017e<\/a>, n\u00e1jdete pri ka\u017edom cviku aj vhodn\u00e9 pom\u00f4cky. Ne\u017e sa do tr\u00e9ningu pust\u00edte, nezabudnite na dostato\u010dn\u00e9 rozohriatie, napr\u00edklad behan\u00edm na mieste alebo <a href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sk\u00e1kan\u00edm cez \u0161vihadlo<\/a>. Potom zara\u010fte dynamick\u00fd stre\u010ding najm\u00e4 spodnej polovice tela.<\/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=\"36298,50953,50959,100246\" ><\/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<h3 class=\"wp-block-heading\">1. Drep (Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd, zhruba na \u0161\u00edrku ramien. V\u00e1ha je na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. Pritom dajte pozor na chybn\u00e9 zagu\u013eacovanie chrbta v bedrovej a hrudnej oblasti chrbtice. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Drep s posil\u0148ovacou gumou nad kolenami, s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitloptou<\/a> nad hlavou, na balan\u010dnej podlo\u017eke, so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eovou vestou<\/a>, s osou, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellom<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/medicinbal-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">medicinbalom<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbagom.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/drep.gif\" alt=\"Ako cvi\u010di\u0165 drep s vlastnou v\u00e1hou?\" class=\"wp-image-517899\" title=\"Ako cvi\u010di\u0165 drep s vlastnou v\u00e1hou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Drep s v\u00fdskokom (Jumping Air Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd, zhruba na \u0161\u00edrku va\u0161ich ramien. V\u00e1ha je rozlo\u017een\u00e1 rovnomerne na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. Os kolena, \u010dlenka a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien urobte v\u00fdskok. V hornej polohe sa nad\u00fdchnite, potom sa vr\u00e1\u0165te do drepu a v\u00fdskok zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami:<\/strong> Drep s v\u00fdskokom na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">debnu<\/a> alebo na balan\u010dn\u00fa podlo\u017eku, s powerbagom.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/drep-s-vyskokem.gif\" alt=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom?\" class=\"wp-image-517931\" title=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Drep s v\u00fdskokom dovn\u00fatra a von (In and Out Jump Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd, zhruba na \u0161\u00edrku va\u0161ich bokov. V\u00e1ha je rozlo\u017een\u00e1 rovnomerne na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a rozsko\u010dte rovno do drepu. S v\u00fddychom pomocou aktiv\u00e1cie svalov zadku a stehien urobte v\u00fdskok a vr\u00e1\u0165te sa do stoja. Potom hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami:<\/strong> Drep s v\u00fdskokom na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitness-schod-stepper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stepper<\/a> alebo s powerbagom.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/in-and-out-jumps.gif\" alt=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom dovn\u00fatra a von?\" class=\"wp-image-517947\" title=\"Ako cvi\u010di\u0165 drep s v\u00fdskokom dovn\u00fatra a von?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Drep s uno\u017een\u00edm (Squat and Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd, zhruba na \u0161\u00edrku ramien. V\u00e1ha je na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. S v\u00fddychom sa plynule narovnajte a jednou nohou uno\u017ete. Potom ju vr\u00e1\u0165te sp\u00e4\u0165, znova urobte drep a uno\u017ete druhou nohou. Pokra\u010dujte s drepmi a striedan\u00edm n\u00f4h.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Drep s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a> nad kolenami, so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eovou vestou<\/a>, kettlebellom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slam ballom<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbagom<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/drep-s-unozenim-1.gif\" alt=\"Ako cvi\u010di\u0165 drep s uno\u017een\u00edm?\" class=\"wp-image-517915\" title=\"Ako cvi\u010di\u0165 drep s uno\u017een\u00edm?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Sumo drep (Sumo Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj rozkro\u010dn\u00fd na \u0161\u00edrku v\u00e4\u010d\u0161iu, ne\u017e je vzdialenos\u0165 ramien. Chodidl\u00e1 smeruj\u00fa von. Ruky dajte v bok alebo zopnite pred hrudn\u00edkom.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a zadnej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Sumo drep so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eovou vestou<\/a>, kettlebellom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dkou<\/a> alebo powerbagom.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy.gif\" alt=\"Ako cvi\u010di\u0165 sumo drepy?\" class=\"wp-image-518059\" title=\"Ako cvi\u010di\u0165 sumo drepy?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Kmity v sumo drepe (Sumo Squat Pulses)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj rozkro\u010dn\u00fd na \u0161\u00edrku v\u00e4\u010d\u0161iu, ne\u017e je vzdialenos\u0165 ramien. Chodidl\u00e1 smeruj\u00fa von. Ruky dajte v bok alebo zopnite pred hrudn\u00edkom.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. Potom vo\u013ene d\u00fdchajte a za\u010dnite robi\u0165 kmity nahor a nadol v rozsahu nieko\u013ek\u00fdch centimetrov v spodnej polohe.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Sumo drep so z\u00e1\u0165a\u017eovou vestou, kettlebellom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dkou<\/a> alebo powerbagom.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/sumo-drepy-pulses.gif\" alt=\"Ako cvi\u010di\u0165 kmity v sumo drepe?\" class=\"wp-image-518043\" title=\"Ako cvi\u010di\u0165 kmity v sumo drepe?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. V\u00fdpady vpred (Forward Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd s rukami v bok.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa po cel\u00fd \u010das pohybu rovnak\u00fdm smerom, mierne do str\u00e1n. Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov alebo e\u0161te hlb\u0161ie. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>V\u00fdpady na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balan\u010dn\u00fa podlo\u017eku<\/a>, s powerbagom, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ty\u010dou<\/a> alebo so z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/12\/vypady-vpred.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpady vpred?\" class=\"wp-image-518107\" title=\"Ako cvi\u010di\u0165 v\u00fdpady vpred?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. V\u00fdpady s v\u00fdskokom (Jumping Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa po cel\u00fd \u010das pohybu rovnak\u00fdm smerom, mierne do str\u00e1n. Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov alebo e\u0161te hlb\u0161ie. Zadn\u00e1 noha sa m\u00f4\u017ee jemne dotkn\u00fa\u0165<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> podlo\u017eky<\/a>. S v\u00fddychom pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku vysko\u010dte a vo v\u00fdskoku vyme\u0148te nohy. Po dopade sa nad\u00fdchnite a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Pri udr\u017eiavan\u00ed stability si pom\u00e1hajte rukami.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>V\u00fdpady s v\u00fdskokom na balan\u010dn\u00fa podlo\u017eku, s powerbagom, osou a so <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\">z\u00e1\u0165a\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.sk\/blog\/wp-content\/uploads\/2023\/12\/vypady-s-vyskokom.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpady s v\u00fdskokom?\" class=\"wp-image-518091\" title=\"Ako cvi\u010di\u0165 v\u00fdpady s v\u00fdskokom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. V\u00fdpady do str\u00e1n (Side Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Stoj mierne rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S n\u00e1dychom urobte jednou nohou krok do strany, preneste na \u0148u v\u00e1hu a pokr\u010dte koleno. Dosta\u0148te sa do h\u013abky, ke\u010f va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov alebo e\u0161te hlb\u0161ie. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a urobte v\u00fdpad na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>V\u00fdpady do str\u00e1n s powerbagom, osou, jednoru\u010dkou, kettlebellom alebo so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eovou vestou<\/a>. V\u00fdpady do str\u00e1n vo v\u00fdchodiskovej poz\u00edcii na stepperi alebo na balan\u010dnej podlo\u017eke.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/vypady-do-stran-1.gif\" alt=\"Ako cvi\u010di\u0165 v\u00fdpady do str\u00e1n?\" class=\"wp-image-518075\" title=\"Ako cvi\u010di\u0165 v\u00fdpady do str\u00e1n?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe (Single Leg Romanian Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>\u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa po cel\u00fd \u010das pohybu rovnak\u00fdm smerom, mierne do str\u00e1n. Preneste v\u00e1hu na stojaciu nohu, ktor\u00e1 je mierne pokr\u010den\u00e1 v kolene. S n\u00e1dychom sa predklo\u0148te a s\u00fa\u010dasne zano\u017ete druh\u00fa nohu, ktor\u00e1 zost\u00e1va natiahnut\u00e1. V spodnej \u010dasti nie je nutn\u00e9, aby sa telo dostalo do rovnobe\u017enej priamky so zemou. S\u00fastre\u010fte sa hlavne na zachovanie prirodzen\u00e9ho zakrivenia chrbta a prec\u00edtenie svalov zadku a zadnej strany stehien. Na za\u010diatku bude sta\u010di\u0165, ke\u010f nohu zdvihnete 30 \u2013 50 cm nad zem. S v\u00fddychom sa potom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. S udr\u017ean\u00edm stability v\u00e1m pom\u00f4\u017ee vzpa\u017eenie hornej kon\u010datiny. Najprv urobte nieko\u013eko opakovan\u00ed na jednu nohu a potom na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie sa v chrbte.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami:<\/strong> M\u0155tvy \u0165ah na jednej nohe s kettlebellom v ruke, fitloptou nad hlavou, na balan\u010dnej podlo\u017eke alebo na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/rumunsky-mrtvy-tah-na-jednej-nohe-1.gif\" alt=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe?\" class=\"wp-image-517995\" title=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. Zano\u017eovanie v k\u013euku na jednej nohe (Straight Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte k\u013euk na v\u0161etk\u00fdch \u0161tyroch a jednu nohu nechajte natiahnut\u00fa.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte svaly zadku a zano\u017ete natiahnut\u00fa nohu. Potom ju s n\u00e1dychom vr\u00e1\u0165te a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Zano\u017eovanie v k\u013euku so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017e\u00edm na \u010dlenky<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/Straight-leg-kickback.gif\" alt=\"Ako cvi\u010di\u0165 zano\u017eovanie?\" class=\"wp-image-518027\" title=\"Ako cvi\u010di\u0165 zano\u017eovanie?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Kr\u00fa\u017eenie nohou (Leg Circles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete sa bokom na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> s natiahnut\u00fdmi rukami. Zdvihnite trup z podlo\u017eky a spodnou rukou sa podoprite. Hornou rukou sa oprite pred telom.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Vo\u013ene d\u00fdchajte, zdvihnite horn\u00fa nohu a potom \u0148ou za\u010dnite robi\u0165 ve\u013ek\u00e9 kruhy v jednom smere. Po dokon\u010den\u00ed celej s\u00e9rie sa preto\u010dte na druh\u00fd bok a cvi\u010dte rovnako.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Kr\u00fa\u017eenie nohou so <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017e\u00edm na \u010dlenky<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/kruzenie-nohou.gif\" alt=\"Ako cvi\u010di\u0165 kr\u00fa\u017eenie nohou?\" class=\"wp-image-517963\" title=\"Ako cvi\u010di\u0165 kr\u00fa\u017eenie nohou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Uno\u017eovanie v bo\u010dnom planku (Side Plank Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete sa bokom na podlo\u017eku. Spodn\u00fa nohu pokr\u010dte a horn\u00fa nechajte natiahnut\u00fa. Zdvihnite trup aj boky a oprite sa o spodn\u00fa pa\u017eu. T\u00fa horn\u00fa si dajte v bok.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom zdvihnite horn\u00fa nohu do takej v\u00fd\u0161ky, v ktorej dok\u00e1\u017eete udr\u017ea\u0165 stabiln\u00fa polohu tela. S n\u00e1dychom kontrolovane pokladajte nohu, jemne sa dotknite podlahy a potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po dokon\u010den\u00ed celej s\u00e9rie sa preto\u010dte na druh\u00fd bok a cvi\u010dte rovnako.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Uno\u017eovanie so z\u00e1va\u017e\u00edm na \u010dlenku.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/Side-plank-with-hip-abduction.gif\" alt=\"Ako cvi\u010di\u0165 uno\u017eovanie v bo\u010dnom planku?\" class=\"wp-image-518011\" title=\"Ako cvi\u010di\u0165 uno\u017eovanie v bo\u010dnom planku?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. 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>\u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Obe nohy pokr\u010dte v kolen\u00e1ch, chodidl\u00e1 pritiahnite bli\u017e\u0161ie k zadku a potom jednu nohu zdvihnite hore k stropu.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Aktiv\u00e1ciou svalov zadku 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 len z panvy. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spustite nadol. 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 svalov zadku, nadmern\u00e9 preh\u00fdbanie sa chrbta, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165 pom\u00f4ckami: <\/strong>Glute bridge na jednej nohe na balan\u010dnej podlo\u017eke, so \u0161irokou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a> umiestnenou nad kolenami \u010di s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellom<\/a> umiestnen\u00fdm na panve.<\/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.sk\/blog\/wp-content\/uploads\/2023\/12\/One-leg-glute-bridge.gif\" alt=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\" class=\"wp-image-517979\" title=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\"\/><\/figure>\n<\/div>\n\n\n<p>Cvik glute bridge existuje v mnoh\u00fdch variantoch, s pom\u00f4ckami alebo bez nich. Ak v\u00e1s zauj\u00edma, pre\u010do ho robi\u0165 a ako si ho s\u0165a\u017ei\u0165, v\u0161etko n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok.<\/strong><\/a><\/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_trening_na_zadok_a_nohy_bez_pomocok\"><\/span>Vzorov\u00fd tr\u00e9ning na zadok a nohy bez pom\u00f4cok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred tr\u00e9ningom sa zahrejte a rozh\u00fdbte cel\u00e9 telo so zameran\u00edm na uvo\u013enenie bedrov\u00fdch k\u013abov a aktiv\u00e1ciu svalov dolnej polovice tela. Potom prejdite na hlavn\u00fa \u010das\u0165, ktor\u00e1 obsahuje cviky z tabu\u013eky. <strong>Po\u010det s\u00e9ri\u00ed je pri ka\u017edom cviku 3 a\u017e 5. <\/strong>M\u00f4\u017eete odcvi\u010di\u0165 najprv v\u0161etky s\u00e9rie jedn\u00e9ho cviku a potom prejs\u0165 na \u010fal\u0161\u00ed alebo prech\u00e1dza\u0165 z jedn\u00e9ho na druh\u00fd a urobi\u0165 si tak kruhov\u00fd tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Medzi cvikmi si dajte 30- a\u017e 90-sekundov\u00fa pauzu. <\/strong>Po skon\u010den\u00ed hlavnej \u010dasti tr\u00e9ningu pod\u013ea potreby pridajte cool-down f\u00e1zu (pomal\u00fd beh na mieste alebo ch\u00f4dzu), pr\u00edpadne sa jemne pretiahnite. Tento tr\u00e9ning m\u00f4\u017eete zara\u010fova\u0165 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/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\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Drep s uno\u017een\u00edm (strieda\u0165 nohy)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpad vpred<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sumo drep<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15 na ka\u017ed\u00fa nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Uno\u017eovanie v bo\u010dnom planku<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 na ka\u017ed\u00fa nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Glute bridge na jednej nohe<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15 na ka\u017ed\u00fa 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=\"Ako_na_trening_zadku_a_stehien_s_vlastnou_vahou_pre_pokrocilych\"><\/span>Ako na tr\u00e9ning zadku a stehien s vlastnou v\u00e1hou pre pokro\u010dil\u00fdch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade, \u017ee u\u017e <strong>bez probl\u00e9mov zvl\u00e1dnete 15 a\u017e 20 opakovan\u00ed a nec\u00edtite pri tom svalov\u00fa \u00fanavu<\/strong>, zrejme potrebujete da\u0165 svalom nov\u00fd impulz pre \u010fal\u0161\u00ed rast a zosilnenie. S t\u00fdm 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>Postupne skracujte d\u013a\u017eku pauzy medzi jednotliv\u00fdmi cvikmi o 10 sek\u00fand.&nbsp;<\/li>\n\n\n\n<li>Zara\u010fte supers\u00e9rie, v r\u00e1mci ktor\u00fdch odcvi\u010d\u00edte 2 a viac cvikov v rade za sebou bez pauzy.<\/li>\n\n\n\n<li>Kombinujte statick\u00e9 cviky s dynamick\u00fdmi. Napr\u00edklad klasick\u00e9 drepy, na ktor\u00e9 nadv\u00e4zuj\u00fa drepy s v\u00fdskokom.<\/li>\n\n\n\n<li>Pridajte z\u00e1\u0165a\u017e vo forme <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\">posil\u0148ovacej gumy<\/a>, <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-0-5-kg-gymbeam.html\">z\u00e1va\u017e\u00ed na \u010dlenky<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eovej vesty<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010diek<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ty\u010de<\/a>&nbsp;s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010dmi<\/a>. <mark 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>Zauj\u00edma v\u00e1s, ako si da\u0165 po\u010das tr\u00e9ningu poriadne do tela? V tom pr\u00edpade by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si da\u0165 pri tr\u00e9ningu doma naozaj do tela aj bez fitness pr\u00edslu\u0161enstva.&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 zadok a stehn\u00e1 pre pokro\u010dil\u00fdch<\/h3>\n\n\n\n<p>Ak si chcete da\u0165 poriadne do tela, vysk\u00fa\u0161ajte tento HIIT. Budete strieda\u0165 dlh\u0161ie \u00faseky cvi\u010denia a kr\u00e1tke pauzy. Okrem efekt\u00edvneho posil\u0148ovania svalov zadku a stehien navy\u0161e v\u010faka vysokej intenzite <strong>sp\u00e1lite aj ve\u013ea kal\u00f3ri\u00ed za kr\u00e1tky \u010dasov\u00fd \u00fasek<\/strong>.<\/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 sek\u00fand cvi\u010dte, 20 sek\u00fand odpo\u010d\u00edvajte<\/li>\n\n\n\n<li>za\u010dnite cvikom \u010d. 1, potom prejdite na cvik \u010d. 2 at\u010f.<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte pauzu na 1 a\u017e 2 min\u00faty<\/li>\n\n\n\n<li>celkovo sk\u00faste zvl\u00e1dnu\u0165 3 a\u017e 5 s\u00e9ri\u00ed<\/li>\n\n\n\n<li>tr\u00e9ning v\u00e1m pod\u013ea po\u010dtu s\u00e9ri\u00ed a d\u013a\u017eky pauzy zaberie 17 \u2013 33 min\u00fat<\/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 start=\"1\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li>V\u00fdpady s v\u00fdskokom<\/li>\n\n\n\n<li>Sumo drepy<\/li>\n\n\n\n<li>V\u00fdpady do str\u00e1n<\/li>\n\n\n\n<li>Glute bridge na pravej nohe<\/li>\n\n\n\n<li>Glute bridge na \u013eavej nohe<\/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_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>In\u0161pir\u00e1ciu na tr\u00e9ning zadku a stehien n\u00e1jdete aj vo 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%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak sa chcete zamera\u0165 len na posil\u0148ovanie a tvarovanie zadku bez pom\u00f4cok, \u00fa\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na pevn\u00e9 gu\u013eat\u00e9 pozadie.<\/strong><\/a><\/li>\n\n\n\n<li>Ak m\u00e1te doma kettlebell, cviky na spodn\u00fa \u010das\u0165 tela s touto pom\u00f4ckou n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>8 najlep\u0161\u00edch cvikov s kettlebellom na zadok a nohy.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9ning na zadok s posil\u0148ovacou gumou si zase m\u00f4\u017eete zostavi\u0165 pod\u013ea n\u00e1\u0161ho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cviky na pevn\u00fd a gu\u013eat\u00fd zadok bez \u0165a\u017ek\u00fdch \u010diniek. Vysk\u00fa\u0161ajte tr\u00e9ning s posil\u0148ovacou gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Ak v\u00e1s \u010dak\u00e1 tr\u00e9ning v posil\u0148ovni, vysk\u00fa\u0161ajte cviky z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov 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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u00fdty o cvi\u010den\u00ed sedac\u00edch svalov, ktor\u00e9 brzdia cestu za silnej\u0161\u00edm, gu\u013eatej\u0161\u00edm a pevnej\u0161\u00edm zadkom.<\/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>Cviky na zadok a nohy s vlastnou v\u00e1hou s\u00fa ide\u00e1lne pre ka\u017ed\u00e9ho, kto si chce <strong>spestri\u0165 tr\u00e9ning dolnej polovice tela<\/strong>. Hlavnou v\u00fdhodou je, \u017ee na ne nepotrebujete \u017eiadne pom\u00f4cky a zvl\u00e1dnete ich odcvi\u010di\u0165 doma, na workoutovom ihrisku aj kdeko\u013evek inde. A ke\u010f budete chcie\u0165 tento tr\u00e9ning posun\u00fa\u0165 zase na nov\u00fd level, sta\u010d\u00ed prida\u0165 po\u010det opakovan\u00ed, s\u00e9ri\u00ed alebo z\u00e1\u0165a\u017e. V\u010faka tomu sa m\u00f4\u017eete neust\u00e1le pos\u00fava\u0165 na svojej ceste za <strong>perfektne tvarovan\u00fdm pozad\u00edm a stehnami<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete klasick\u00fd tr\u00e9ning s odpor\u00fa\u010dan\u00fdm po\u010dtom opakovan\u00ed \u010di HIIT, ktor\u00fd je vhodnej\u0161\u00ed pre pokro\u010dil\u00fdch. Na svoje si tak pr\u00edde ka\u017ed\u00fd, kto chce na sebe zamaka\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning zadku a stehien.<\/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>Ako posil\u0148ova\u0165 zadok a nohy bez pom\u00f4cok? V \u010dl\u00e1nku n\u00e1jdete 14 \u00fa\u010dinn\u00fdch cvikov na svaly zadku a stehien vr\u00e1tane vzorov\u00fdch tr\u00e9ningov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 v\u00e1\u0161 cie\u013e <\/p>\n","protected":false},"author":129,"featured_media":517879,"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":[6105,6100,6157,6139],"filter_section":[],"filter_attribute":[13888],"class_list":{"0":"post-518921","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-na-nohy","9":"tag-cviky-na-zadok","10":"tag-cviky-s-vlastnou-vahou","11":"tag-domaci-trening","12":"filter_attribute-sport-a-cvicenie-lifestyle","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>Dom\u00e1ci tr\u00e9ning na zadok a nohy: 14 efekt\u00edvnych cvikov s vlastnou v\u00e1hou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najlep\u0161ie cviky na gu\u013eat\u00fd zadok a pevn\u00e9 stehn\u00e1 bez pom\u00f4cok, len s vlastnou v\u00e1hou. 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