{"id":527520,"date":"2024-02-12T09:08:25","date_gmt":"2024-02-12T08:08:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=527520"},"modified":"2025-05-01T14:38:32","modified_gmt":"2025-05-01T12:38:32","slug":"hip-thrust-najlepsi-cvik-pre-dokonale-pozadie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/","title":{"rendered":"Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov"},"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\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#Co_je_hip_thrust\" title=\"\u010co je hip thrust?\">\u010co je hip thrust?<\/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\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#Preco_cvicit_hip_thrust_5_najvacsich_benefitov\" title=\"Pre\u010do cvi\u010di\u0165 hip thrust? 5 najv\u00e4\u010d\u0161\u00edch benefitov\">Pre\u010do cvi\u010di\u0165 hip thrust? 5 najv\u00e4\u010d\u0161\u00edch benefitov<\/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\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#Ako_spravne_cvicit_hip_thrust\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 hip thrust?\">Ako spr\u00e1vne cvi\u010di\u0165 hip thrust?<\/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\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#Hip_thrust_v_treningovom_plane\" title=\"Hip thrust v tr\u00e9ningovom pl\u00e1ne\">Hip thrust 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-5\" href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#6_efektivnych_variantov_hip_thrustu\" title=\"6 efekt\u00edvnych variantov hip thrustu\">6 efekt\u00edvnych variantov hip thrustu<\/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\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#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\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#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>Je va\u0161\u00edm cie\u013eom <strong>gu\u013eatej\u0161\u00ed, pevnej\u0161\u00ed a silnej\u0161\u00ed zadok<\/strong>? V tom pr\u00edpade by v\u00e1m v tr\u00e9ningovom pl\u00e1ne rozhodne nemal ch\u00fdba\u0165 hip thrust. Pri posil\u0148ovan\u00ed a tvarovan\u00ed zadku je dokonca v niektor\u00fdch oh\u013eadoch lep\u0161\u00ed ako drep, m\u0155tvy \u0165ah alebo v\u00fdpady. Len\u017ee treba sa ho tie\u017e <strong>nau\u010di\u0165 spr\u00e1vne cvi\u010di\u0165, aby sme \u0165a\u017eili z jeho benefitov<\/strong> a vyvarovali sa naj\u010dastej\u0161\u00edm chyb\u00e1m. O tom v\u0161etkom si povieme v dne\u0161nom \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi ste u\u017e v posil\u0148ovni videli \u017eeny aj mu\u017eov, ako sedia na zemi opret\u00ed chrbtom o lavi\u010dku a v \u00farovni bedier maj\u00fa nalo\u017een\u00fa os a pripravuj\u00fa sa na hip thrust, ktor\u00fd sa v posledn\u00fdch rokoch st\u00e1va kr\u00e1\u013eom cvikov na zadok. Hip thrust v posledn\u00fdch rokoch presl\u00e1vil najm\u00e4 tr\u00e9ner Bret Contreras alias <strong>The Glute Guy.<\/strong> Ten je v s\u00fa\u010dasnosti pravdepodobne svetovo najzn\u00e1mej\u0161\u00edm expertom na tr\u00e9ning zadku. Pod\u013ea neho je hip thrust v\u00fdnimo\u010dn\u00fd v tom, \u017ee <strong>umo\u017e\u0148uje dosiahnu\u0165 \u00fapln\u00fa extenziu bedra,<\/strong> pri\u010dom sa vl\u00e1kna sedacieho svalu ve\u013emi skr\u00e1tia. V\u010faka tomu doch\u00e1dza k ich intenz\u00edvnej aktiv\u00e1cii a posil\u0148ovaniu. Preto hip thrust patr\u00ed medzi naj\u00fa\u010dinnej\u0161ie cviky na budovanie okr\u00fahleho a siln\u00e9ho zadku.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/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=\"Co_je_hip_thrust\"><\/span>\u010co je hip thrust?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni\u010d ako tabletka na rast zadku neexistuje, a preto je tu hip thrust. Je to cvik, pri ktorom sa <strong>opierate hornou \u010das\u0165ou chrbta o lavicu, n\u00edzku bed\u0148u \u010di in\u00fa vyv\u00fd\u0161en\u00fa platformu, chodidl\u00e1 m\u00e1te na podlo\u017eke a nohy pokr\u010den\u00e9 v kolen\u00e1ch.<\/strong> V spodnej f\u00e1ze sed\u00edte na zemi a potom pomocou kontrakcie zadku zdvihnete panvu do v\u00fd\u0161ky, pri\u010dom sa bedr\u00e1 dostan\u00fa do \u00faplnej extenzie (prepnutie). V hornej poz\u00edcii je trup rovnobe\u017ene so zemou. Pr\u00e1ve t\u00e1to poloha umo\u017e\u0148uje maxim\u00e1lne precvi\u010di\u0165 sedacie svaly.<\/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\">Ak\u00fd je rozdiel medzi cvikom glute bridge a hip thrustom?<\/h3>\n\n\n\n<p>Mnoho \u013eud\u00ed si hip thrust pletie s cvikom glute bridge (most). Oba cviky s\u00fa s\u00edce skvel\u00e9 na precvi\u010denie zadku, ale s\u00fa medzi nimi rozdiely. Zatia\u013e \u010do <strong>pri hip thruste m\u00e1te horn\u00fa \u010das\u0165 tela vyv\u00fd\u0161en\u00fa, pri most\u00edku cvi\u010d\u00edte s chrbtom na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eke<\/a>.<\/strong> L\u00ed\u0161ia sa aj v tom, \u017ee glute bridge sa \u010dastej\u0161ie zara\u010fuje ako aktiva\u010dn\u00fd cvik len s vlastnou v\u00e1hou, hip thrust je zase ob\u013e\u00fabenej\u0161\u00ed so <a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\">z\u00e1\u0165a\u017eou<\/a>. V tr\u00e9ningu ich tak m\u00f4\u017eete kombinova\u0165. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/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, ako spr\u00e1vne cvi\u010di\u0165 glute bridge a jeho naj\u00fa\u010dinnej\u0161ie varianty, v\u0161etko sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\"><strong>Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok.<\/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\/2024\/02\/iStock-1973488215-1124x749.jpg\" alt=\"Na \u010do je cvik hip thrust?\" class=\"wp-image-526655\" title=\"Na \u010do je cvik hip thrust?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1973488215-2048x1365.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=\"Preco_cvicit_hip_thrust_5_najvacsich_benefitov\"><\/span>Pre\u010do cvi\u010di\u0165 hip thrust? 5 najv\u00e4\u010d\u0161\u00edch benefitov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hip thrust <strong>nie je len cvik pre \u017eeny, ktor\u00e9 t\u00fa\u017eia po dokonalom pozad\u00ed.<\/strong> Aj mu\u017ei ocenia jeho pozit\u00edvny vplyv na svalov\u00fd aj silov\u00fd rozvoj a celkov\u00fd \u0161portov\u00fd v\u00fdkon.<\/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. Je vhodn\u00fd pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch<\/h3>\n\n\n\n<p>Z\u00e1kladn\u00fd variant hip thrustu s vlastnou v\u00e1hou zvl\u00e1dnu aj za\u010diato\u010dn\u00edci. Tento cvik toti\u017e <strong>nie je tak technicky n\u00e1ro\u010dn\u00fd ako napr\u00edklad drep.<\/strong> Pokro\u010dil\u00ed si potom m\u00f4\u017eu n\u00e1ro\u010dnos\u0165 zv\u00fd\u0161i\u0165 pridan\u00edm z\u00e1\u0165a\u017ee v podobe <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\">osi<\/a>, <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>. Okrem toho n\u00e1s pri hip thruste to\u013eko nelimituje vlastn\u00e1 mobilita (rozsah pohybu v k\u013aboch), ako je to v pr\u00edpade drepu.<\/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. Pom\u00f4\u017ee vypracova\u0165 siln\u00fd zadok<\/h3>\n\n\n\n<p>Pri cvi\u010den\u00ed hip thrustu sa intenz\u00edvne zap\u00e1ja <strong>mal\u00fd, stredn\u00fd aj ve\u013ek\u00fd sval sedac\u00ed<\/strong> <em>(gluteus minimus, medius, maximus)<\/em>, v\u010faka tomu doch\u00e1dza ku komplexn\u00e9mu posil\u0148ovaniu sedac\u00edch parti\u00ed. Z\u00edskate tak pevnej\u0161\u00ed, gu\u013eatej\u0161\u00ed a tie\u017e silnej\u0161\u00ed zadok. Z toho budete profitova\u0165 aj pri in\u00fdch cvikoch, ako je drep alebo m\u0155tvy \u0165ah, ale aj v in\u00fdch \u0161portoch a v r\u00e1mci ka\u017edodenn\u00e9ho \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem svalov zadku z\u00e1rove\u0148 zapoj\u00edte v men\u0161ej miere aj <strong>zadn\u00e9 svaly stehien (hamstringy), predn\u00e9 svaly stehien (kvadricepsy)<\/strong> a stehenn\u00e9 adduktory (pri\u0165ahova\u010de). Ide tak o efekt\u00edvny cvik na doln\u00fa polovicu tela. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Drep vs hip thrust: Ktor\u00fd cvik je pod\u013ea \u0161t\u00fadi\u00ed lep\u0161\u00ed na zadok?<\/h4>\n\n\n\n<p>Drep je pova\u017eovan\u00fd za kr\u00e1\u013ea cvikov na spodn\u00fa polovicu tela. Preto mnoho bodybuilderov a fitness nad\u0161encov \u010dasto rie\u0161i, <strong>\u010di sa naozaj oplat\u00ed robi\u0165 aj hip thrust, ke\u010f u\u017e cvi\u010d\u00edme drepy,<\/strong> ktor\u00e9 s\u00fa rovnako \u00fa\u010dinn\u00fdm cvikom na zadok. Na\u0161\u0165astie sa tejto t\u00e9me za\u010dali venova\u0165 aj odborn\u00edci, a m\u00e1me tak vedeck\u00e9 d\u00f4kazy oh\u013eadom efektivity oboch cvikov. <sub><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/sub><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea \u0161t\u00fadi\u00ed je drep aj hip thrust efekt\u00edvnym cvikom na rast svalov zadku. Ke\u010f sa v\u0161ak zameriavame na rast a zagu\u013eatenie zadku, o nie\u010do lep\u0161ou vo\u013ebou bude hip thrust. <strong>Ten toti\u017e dok\u00e1\u017ee aktivova\u0165 sedacie svaly (najm\u00e4 gluteus maximus) s v\u00e4\u010d\u0161ou intenzitou.<\/strong> Drepy ale zase ved\u00fa pri cielen\u00ed na svaly prednej strany stehien a adduktory (pri\u0165ahova\u010de). Pokia\u013e tak chcete z\u00edska\u0165 v\u00fdhody z oboch svetov, zara\u010fte do tr\u00e9ningov\u00e9ho pl\u00e1nu oba cviky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko o v\u00fdhod\u00e1ch, spr\u00e1vnej technike a variantoch drepu sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\"><strong>Drepy: Benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty na doma aj do posil\u0148ovne.<\/strong><\/a><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg\" alt=\"V\u00fdhody hip thrustu\" class=\"wp-image-526671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_2083-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Vytvaruje sexi zadok<\/h3>\n\n\n\n<p>Pokia\u013e je pr\u00e1ve <strong>pevn\u00fd a okr\u00fahly zadok va\u0161\u00edm cie\u013eom,<\/strong> rozhodne zv\u00e1\u017ete zaradenie hip thrustu do tr\u00e9ningu. Okrem tr\u00e9nera Breta Contrerasa na\u0148ho ned\u00e1 dopusti\u0165 rad fitness pretek\u00e1rov a influencerov, ako napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/kayla-itsines-autorka-programu-bikini-body-guide-aplikacie-sweat-a-jedna-z-najuspesnejsich-fitness-treneriek\/\">Kayla Itsines<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/michelle-lewin-nekorunovana-fitness-kralovna-instagramu-ktora-v-detstve-bojovala-so-zaseknutym-rastom\/\">Michelle Lewin<\/a>. Ide o \u00fa\u010dinn\u00fd cvik na zv\u00e4\u010d\u0161enie zadku, pri ktorom budete z\u00e1\u0165a\u017e (os s kot\u00fa\u010dmi, jednoru\u010dku) zdv\u00edha\u0165 najm\u00e4 va\u0161imi sedac\u00edmi svalmi. Ke\u010f ich za\u0165a\u017e\u00edte dostato\u010dne vysokou v\u00e1hou, dostan\u00fa poriadne zabra\u0165. A na to potom zareaguj\u00fa <strong>adapta\u010dn\u00fdmi mechanizmami, ako je rast a silnenie.<\/strong> Postupom \u010dasu takto m\u00f4\u017eete docieli\u0165 vyt\u00fa\u017een\u00e9 sexy krivky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K cel\u00e9mu procesu treba pristupova\u0165 trochu viac systematicky. Okrem tr\u00e9ningu je ale na dosiahnutie okr\u00fahleho zadku potrebn\u00e9 upravi\u0165 aj jed\u00e1lni\u010dek a vyladi\u0165 regener\u00e1ciu. V\u0161etko d\u00f4le\u017eit\u00e9 n\u00e1jdete v \u010dl\u00e1nku <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\">4. Podpor\u00ed r\u00fdchlos\u0165 aj v\u00fdbu\u0161nos\u0165 v \u0161porte<\/h3>\n\n\n\n<p>U\u017e viete, \u017ee v\u00e1m hip thrust pom\u00f4\u017ee vybudova\u0165 siln\u00fd zadok. Ten potom vyu\u017eijeme nielen v posil\u0148ovni pri zdv\u00edhan\u00ed \u0165a\u017ek\u00fdch v\u00e1h, ale aj v in\u00fdch \u0161portoch. Stoj\u00ed za t\u00fdm najm\u00e4 posil\u0148ovanie sedac\u00edch svalov v polohe plnej extenzie bedra, k \u010domu doch\u00e1dza v hornej f\u00e1ze hip thrustu. Pr\u00e1ve <strong>pri tomto postaven\u00ed bedra sa generuje sila a v\u00fdbu\u0161nos\u0165 pre zr\u00fdchlenie alebo \u0161print.<\/strong> Z toho m\u00f4\u017eu \u0165a\u017ei\u0165 nielen \u0161print\u00e9ri, ale aj napr\u00edklad futbalisti alebo basketbalisti, ktor\u00ed potrebuj\u00fa po\u010das z\u00e1pasu zr\u00fdchli\u0165, aby dohnali s\u00fapera alebo mu naopak utiekli pri \u00fatoku na br\u00e1nku \u010di k\u00f4\u0161. Tie\u017e \u0161t\u00fadie potvrdzuj\u00fa, \u017ee <strong>cvi\u010denie hip thrustu so z\u00e1\u0165a\u017eou tesne pod hranicu maxima,<\/strong> teda s vysokou z\u00e1\u0165a\u017eou, <strong>m\u00f4\u017ee vies\u0165 k zr\u00fdchleniu v \u0161printe.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/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. M\u00f4\u017ee zlep\u0161i\u0165 rovnov\u00e1hu a spevni\u0165 svaly spodn\u00e9ho chrbta<\/h3>\n\n\n\n<p>Zo siln\u00e9ho zadku v\u0161ak budete \u0165a\u017ei\u0165 v ka\u017edodennom \u017eivote. Hr\u00e1 toti\u017e d\u00f4le\u017eit\u00fa \u00falohu v be\u017en\u00fdch pohyboch, ako je <strong>ch\u00f4dza, chodenie po schodoch alebo zdv\u00edhanie \u0165a\u017ek\u00fdch predmetov zo zeme.<\/strong> Z\u00e1rove\u0148 sa svaly okolo bedier zap\u00e1jaj\u00fa do <strong>udr\u017eania rovnov\u00e1hy<\/strong> pri akomko\u013evek pohybe. Okrem toho pri spr\u00e1vnej technike hip thrustu doch\u00e1dza aj k spevneniu svalov spodnej \u010dasti chrbta a okolo chrbtice (vzpriamova\u010dov). V\u010faka tomu m\u00f4\u017ee tento cvik fungova\u0165 aj ako <strong>prevencia bolesti chrbta.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u20138]<\/sup><\/mark><\/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 <strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\">Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165<\/a>.<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/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=\"8344,28338,36358,86089\" ><\/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_hip_thrust\"><\/span>Ako spr\u00e1vne cvi\u010di\u0165 hip thrust?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z tohto cviku <strong>z\u00edskate najviac, ke\u010f sa nau\u010d\u00edte spr\u00e1vnu techniku.<\/strong> Okrem samotn\u00e9ho cviku hr\u00e1 rolu aj v\u00fdber <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">rovnej lavice<\/a>, o ktor\u00fa sa budete opiera\u0165. V ide\u00e1lnom pr\u00edpade by mala dosiahnu\u0165 v\u00fd\u0161ku 33 \u2013 48 cm.<\/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. V\u00fdchodiskov\u00e1 poloha<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sadnite si na zem chrbtom pred lavicu.<\/li>\n\n\n\n<li>Hornou \u010das\u0165ou chrbta, v mieste pod lopatkami, sa o lavicu oprite. V pr\u00edpade, \u017ee cvi\u010d\u00edte s vlastnou v\u00e1hou, oprite horn\u00fa \u010das\u0165 pa\u017e\u00ed (tricepsy) o lavicu. Ruky m\u00f4\u017eete polo\u017ei\u0165 na boky alebo za\u0165a\u0165 v p\u00e4s\u0165.<\/li>\n\n\n\n<li>Pokia\u013e budete cvi\u010di\u0165 s osou, pritiahnite si ju nad bedr\u00e1 a chy\u0165te oboma rukami ved\u013ea bokov. Dajte pozor, aby bola os spr\u00e1vne umiestnen\u00e1 nad panvou v jej strede a nepreva\u017eovala sa na jednu stranu. Pre v\u00e4\u010d\u0161\u00ed komfort si na \u0148u dajte <a href=\"https:\/\/gymbeam.sk\/barbell-pad-gymbeam.html\">n\u00e1vlek<\/a>, pr\u00edpadne okolo nej omotajte men\u0161iu <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">karimatku<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/uteraky\">uter\u00e1k<\/a>.<\/li>\n\n\n\n<li>Nohy pokr\u010dte v kolen\u00e1ch, pritiahnite ich smerom k zadku do takej vzdialenosti, aby pri zdvihnut\u00ed panvy (do rovnobe\u017eky so zemou) boli va\u0161e holene kolmo k zemi (pribli\u017ene 90\u00b0 uhol medzi zemou a hole\u0148ami). V\u010faka tomu budete zap\u00e1ja\u0165 najm\u00e4 sedacie svaly, a nie a\u017e to\u013eko stehn\u00e1. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li>Chodidl\u00e1 alebo len p\u00e4ty nechajte na podlahe a umiestnite pribli\u017ene do vzdialenosti na \u0161\u00edrku ramien. Kolen\u00e1 aj \u0161pi\u010dky smeruj\u00fa mierne do str\u00e1n.<\/li>\n\n\n\n<li>Hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice a poh\u013ead smeruje po cel\u00fa dobu vpred.<\/li>\n\n\n\n<li>Ka\u017ed\u00e9mu m\u00f4\u017ee kv\u00f4li rozdielnej anat\u00f3mii (d\u013a\u017eka stehien, holen\u00ed..) vyhovova\u0165 \u013eahko odli\u0161n\u00e1 v\u00fdchodiskov\u00e1 poloha. Preto sk\u00fa\u0161ajte pri cvi\u010den\u00ed meni\u0165 poz\u00edciu chodidiel (vzdialenos\u0165 od seba, vyto\u010denie von, zdvihnutie \u0161pi\u010diek zo zeme). Cie\u013eom je n\u00e1js\u0165 ten \u201esweet spot\u201d, v ktorom budete maxim\u00e1lne c\u00edti\u0165 zapojenie zadku.<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg\" alt=\"Ako cvi\u010di\u0165 hip thrust?\" class=\"wp-image-526687\" title=\"Ako cvi\u010di\u0165 hip thrust?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-895663384-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Prevedenie<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aktivujte stred tela, ktor\u00fd pom\u00f4\u017ee chr\u00e1ni\u0165 bedr\u00e1 pred pre\u0165a\u017een\u00edm.<\/li>\n\n\n\n<li>S v\u00fddychom kontrolovane zdvihnite panvu nahor. S\u00fastre\u010fte sa na kontrakciu sedac\u00edch svalov.<\/li>\n\n\n\n<li>Chodidl\u00e1 tla\u010dte do zeme pre lep\u0161iu stabilitu a v\u00e4\u010d\u0161iu aktiv\u00e1ciu zadku. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/li>\n\n\n\n<li>Panvu zdvihnite do takej v\u00fd\u0161ky, aby sa telo (trup) dostalo do rovnobe\u017eky s podlahou. V tejto polohe by mali stehn\u00e1 a l\u00fdtka zviera\u0165 uhol 90\u00b0. Panva je v \u013eahkom podsaden\u00ed, \u010do tie\u017e pom\u00f4\u017ee aktivova\u0165 svaly zadku a z\u00e1rove\u0148 \u0161etri\u0165 spodn\u00fa \u010das\u0165 chrbta.<\/li>\n\n\n\n<li>V hornej poz\u00edcii zara\u010fte 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e s maxim\u00e1lnou kontrakciou sedac\u00edch svalov.<\/li>\n\n\n\n<li>S n\u00e1dychom panvu kontrolovane spustite dole.<\/li>\n\n\n\n<li>V spodnej poz\u00edcii sa zadkom z\u013eahka dotknite podlahy a hne\u010f 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 hip thrustov?<\/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>Zalomenie krku.<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg\" alt=\"Chyby pri hip thruste\" class=\"wp-image-526703\" title=\"Chyby pri hip thruste\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1297219143-2048x1365.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=\"Hip_thrust_v_treningovom_plane\"><\/span>Hip thrust v tr\u00e9ningovom pl\u00e1ne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0165 hip thrust v ka\u017edom tr\u00e9ningu zrejme nebude najlep\u0161\u00ed n\u00e1pad. M\u00f4\u017eete tak pre\u0165a\u017ei\u0165 nielen sedacie svaly, ale aj bedr\u00e1. Ke\u010f ho ale zarad\u00edte len raz za mesiac, zrejme sa \u017eiadnych v\u00fdsledkov nedo\u010dk\u00e1te. Preto je d\u00f4le\u017eit\u00e9 n\u00e1js\u0165 zlat\u00fa stredn\u00fa cestu a <strong>tento cvik rozumne zakomponova\u0165 do <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\">tr\u00e9ningov\u00e9ho pl\u00e1nu<\/a>.<\/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>Ako s\u00fa\u010das\u0165 tr\u00e9ningu zadku je ide\u00e1lne hip thrust cvi\u010di\u0165 1 \u2013 2-kr\u00e1t t\u00fd\u017edenne.<\/li>\n\n\n\n<li>V pr\u00edpade hip thrustov s vlastnou v\u00e1hou ho m\u00f4\u017eete zaradi\u0165 aj 3-kr\u00e1t t\u00fd\u017edenne.<\/li>\n\n\n\n<li>Po\u010det s\u00e9ri\u00ed je 3 \u2013 6 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>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom zv\u00fd\u0161enie sily a cvi\u010d\u00edte s v\u00e1hami \u013eahko pod \u00farov\u0148ou va\u0161ej maxim\u00e1lky (80 \u2013 95 %), pauzu si pred\u013a\u017ete a\u017e na 4 min\u00faty.<\/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>Pri tr\u00e9ningu s vysok\u00fdmi v\u00e1hami zameranom na rozvoj sily sta\u010d\u00ed 2 \u2013 6 opakovan\u00ed.<\/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 v\u00e1s zauj\u00edma, ktor\u00e9 \u010fal\u0161ie cviky v\u00e1m pom\u00f4\u017eu posilni\u0165 a vytvarova\u0165 zadok aj stehn\u00e1, n\u00e1jdete ich v \u010dl\u00e1nku<strong><a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\"> 9 najlep\u0161\u00edch cvikov na zadok a 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\">Ako na hip thrust 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, najsk\u00f4r potrebujete da\u0165 va\u0161im svalom nov\u00fd impulz 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<ul class=\"wp-block-list\">\n<li>Nalo\u017ete si na os <strong>vy\u0161\u0161iu z\u00e1\u0165a\u017e<\/strong>, zoberte si \u0165a\u017e\u0161\u00ed kettlebell \u010di jednoru\u010dku.<\/li>\n\n\n\n<li>Postupne <strong>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. Napr\u00edklad po s\u00e9rii s kettlebellom hne\u010f prid\u00e1te s\u00e9riu s vlastnou v\u00e1hou.<\/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 poriadne zamaka\u0165 aj doma a bez pom\u00f4cok? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-dat-pri-treningu-doma-naozaj-do-tela-aj-bez-fitness-prislusenstva\/\">Ako si da\u0165 pri dom\u00e1com tr\u00e9ningu naozaj do tela aj bez fitness pr\u00edslu\u0161enstva<\/a>.<\/strong><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_efektivnych_variantov_hip_thrustu\"><\/span>6 efekt\u00edvnych variantov hip thrustu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prv\u00fdm krokom ovl\u00e1dnutia tohto cviku je <strong>nau\u010denie sa spr\u00e1vnej techniky s vlastnou v\u00e1hou.<\/strong> Na to v\u00e1m bude sta\u010di\u0165 <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">rovn\u00e1 lavica<\/a>, <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">ni\u017e\u0161ia debna<\/a> a v dom\u00e1cich podmienkach napr\u00edklad gau\u010d. Po zvl\u00e1dnut\u00ed z\u00e1kladn\u00e9ho variantu m\u00f4\u017eete prida\u0165 posil\u0148ovaciu gumu \u010di z\u00e1\u0165a\u017e v podobe osi, jednoru\u010dky, kettlebellu alebo napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\">powerbagu<\/a>. V niektor\u00fdch posil\u0148ovniach potom n\u00e1jdete aj stroje priamo na hip thrust, ktor\u00fd sa \u010dasto ozna\u010duje aj ako <strong>booty builder<\/strong>. Ten v\u00e1m bude vies\u0165 pohyb, tak\u017ee nie je tak n\u00e1ro\u010dn\u00fd na techniku. Len je potrebn\u00e9 zvoli\u0165 vhodn\u00fa z\u00e1\u0165a\u017e.<\/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 na tr\u00e9ningu \u010dakaj\u00fa hip thrusty so z\u00e1\u0165a\u017eou, nezabudnite sa pred nimi poctivo zahria\u0165 a rozh\u00fdba\u0165. Po nieko\u013ek\u00fdch min\u00fatach <strong>zahrievacej f\u00e1zy<\/strong> (<a href=\"https:\/\/gymbeam.sk\/air-bike-trenazer-gymbeam.html\">air bike trena\u017e\u00e9r<\/a>, r\u00fdchla ch\u00f4dza na p\u00e1se, <a href=\"https:\/\/gymbeam.sk\/svihadla\">\u0161vihadlo<\/a>) sa venujte <strong>rozh\u00fdbaniu k\u013abov cel\u00e9ho tela<\/strong>, najm\u00e4 bedier, kolien a \u010dlenkov. Potom si dajte napr\u00edklad 2 s\u00e9rie hip thrustov s vlastnou v\u00e1hou na <strong>aktiv\u00e1ciu sedac\u00edch svalov.<\/strong> A\u017e potom prejdite na z\u00e1\u0165a\u017e, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165.<\/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. Hip thrust s vlastnou v\u00e1hou (Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem, hornou \u010das\u0165ou chrbta sa oprite o lavicu, hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Ruky pokr\u010dte v lak\u0165och, oprite sa so zadnou stranou pa\u017e\u00ed o lavicu a ruky polo\u017ete na boky. Chodidl\u00e1 pritiahnite k zadku, pri\u010dom cel\u00e9 chodidl\u00e1 alebo len p\u00e4ty zost\u00e1vaj\u00fa na zemi po cel\u00fa dobu cviku. Od seba s\u00fa pribli\u017ene vo vzdialenosti na \u0161\u00edrku ramien a kolen\u00e1 nasmerujte mierne do str\u00e1n.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktivujte stred tela. S v\u00fddychom pomocou aktiv\u00e1cie sedac\u00edch svalov zdv\u00edhajte kontrolovane panvu do tej v\u00fd\u0161ky, a\u017e sa trup dostane do rovnobe\u017eky so zemou. 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. Nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie bedier v hornej poz\u00edcii, zalomenie krku, nekontrolovan\u00fd pohyb, zl\u00e1 poz\u00edcia chodidiel, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/01-s-vlastni-vahou.gif\" alt=\"Ako cvi\u010di\u0165 hip thrust s vlastnou v\u00e1hou?\" class=\"wp-image-526724\" title=\"Ako cvi\u010di\u0165 hip thrust s vlastnou v\u00e1hou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Hip thrust na jednej nohe (Single Leg Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem, hornou \u010das\u0165ou chrbta sa oprite o lavicu, hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Ruky pokr\u010dte v lak\u0165och, oprite sa so zadnou stranou pa\u017e\u00ed o lavicu a ruky polo\u017ete na boky. Chodidl\u00e1 pritiahnite k zadku a polo\u017ete ved\u013ea seba. Jedno chodidlo potom zost\u00e1va cel\u00e9 na podlahe a druh\u00e9 zdvihnite p\u00e1r centimetrov nad zem.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktivujte stred tela. S v\u00fddychom pomocou aktiv\u00e1cie sedac\u00edch svalov zdv\u00edhajte kontrolovane panvu a z\u00e1rove\u0148 aj jednu pokr\u010den\u00fa nohu. V hornej f\u00e1ze, kedy je trup rovnobe\u017ene so zemou, pridajte 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e a akt\u00edvne zat\u00ednajte zadok. Potom panvu kontrolovane spustite dole a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na rovnak\u00fa nohu. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie bedier v hornej poz\u00edcii, zalomenie krku, nekontrolovan\u00fd pohyb, zl\u00e1 poz\u00edcia chodidiel, mal\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/03-single-leg.gif\" alt=\"Ako cvi\u010di\u0165 hip thrust na jednej nohe?\" class=\"wp-image-526756\" title=\"Ako cvi\u010di\u0165 hip thrust na jednej nohe?\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161\u00ed variant cviku:<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">1. Hip thrust na jednej nohe s kettlebellom (Kettlebell Single Leg Hip Thrust)<\/h4>\n\n\n\n<p>Tento cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 pridan\u00edm z\u00e1\u0165a\u017ee v podobe <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\">kettlebellu<\/a>. Polo\u017ete ho na bok na strane stojnej nohy a chy\u0165te za rukov\u00e4\u0165 oboma rukami. Potom u\u017e cvi\u010dte rovnako ako pri variante s vlastnou v\u00e1hou.<\/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. Hip thrust s osou (Barbell Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem, hornou \u010das\u0165ou chrbta sa oprite o lavicu, hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Nasu\u0148te pr\u00e1zdnu alebo nalo\u017een\u00fa os na boky. Chodidl\u00e1 potom pritiahnite k zadku a nechajte ich polo\u017een\u00e9 cel\u00e9 alebo len p\u00e4ty na zemi. Od seba ich posu\u0148te pribli\u017ene do vzdialenosti na \u0161\u00edrku ramien a kolen\u00e1 nasmerujte mierne do str\u00e1n.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktivujte stred tela. S v\u00fddychom pomocou aktiv\u00e1cie sedac\u00edch svalov zdv\u00edhajte kontrolovane panvu s osou do tej v\u00fd\u0161ky, a\u017e sa trup dostane do rovnobe\u017eky so zemou. 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. Nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie bedier v hornej poz\u00edcii, zalomenie krku, nekontrolovan\u00fd pohyb, zl\u00e1 poz\u00edcia chodidiel, mal\u00fd rozsah pohybu, nevhodne zvolen\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.sk\/blog\/wp-content\/uploads\/2024\/02\/02-s-osou.gif\" alt=\"Ako cvi\u010di\u0165 hip thrust s osou?\" class=\"wp-image-526740\" title=\"Ako cvi\u010di\u0165 hip thrust s osou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Hip thrust s kettlebellom (Kettlebell Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem, hornou \u010das\u0165ou chrbta sa oprite o lavicu, hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Polo\u017ete si <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\">kettlebell<\/a> pribli\u017ene do stredu medzi panvov\u00e9 kosti. Chodidl\u00e1 potom pritiahnite k zadku a nechajte ich polo\u017een\u00e9 cel\u00e9 alebo len p\u00e4ty na zemi. Od seba ich posu\u0148te pribli\u017ene do vzdialenosti na \u0161\u00edrku ramien a kolen\u00e1 nasmerujte mierne do str\u00e1n.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktivujte stred tela. S v\u00fddychom pomocou aktiv\u00e1cie sedac\u00edch svalov zdv\u00edhajte kontrolovane panvu s kettlebellom do takej v\u00fd\u0161ky, \u017ee sa trup dostane do rovnobe\u017eky so zemou. 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. Nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie bedier v hornej poz\u00edcii, zalomenie krku, nekontrolovan\u00fd pohyb, zl\u00e1 poz\u00edcia chodidiel, mal\u00fd rozsah pohybu, nevhodne zvolen\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.sk\/blog\/wp-content\/uploads\/2024\/02\/04-Kettlebell-oprava.gif\" alt=\"Ako cvi\u010di\u0165 hip thrust s kettlebellom?\" class=\"wp-image-526772\" title=\"Ako cvi\u010di\u0165 hip thrust s kettlebellom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Hip thrust s jednoru\u010dkou (Dumbbell Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem, hornou \u010das\u0165ou chrbta sa oprite o <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\">lavicu<\/a>, hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Polo\u017ete si <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dku<\/a> na panvu a za kot\u00fa\u010dov\u00e9 strany ju chy\u0165te zo str\u00e1n rukami. Chodidl\u00e1 potom pritiahnite k zadku a nechajte ich polo\u017een\u00e9 cel\u00e9 alebo len p\u00e4ty na zemi. Od seba ich posu\u0148te pribli\u017ene do vzdialenosti na \u0161\u00edrku ramien a kolen\u00e1 nasmerujte mierne do str\u00e1n.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktivujte stred tela. S v\u00fddychom pomocou aktiv\u00e1cie sedac\u00edch svalov zdv\u00edhajte kontrolovane panvu s jednoru\u010dkou do tej v\u00fd\u0161ky, a\u017e sa trup dostane do rovnobe\u017eky so zemou. 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. Nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie bedier v hornej poz\u00edcii, zalomenie krku, nekontrolovan\u00fd pohyb, zl\u00e1 poz\u00edcia chodidiel, mal\u00fd rozsah pohybu, nevhodne zvolen\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.sk\/blog\/wp-content\/uploads\/2024\/02\/05-S-Jednoruckou-oprava.gif\" alt=\"Ako cvi\u010di\u0165 hip thrust s jednoru\u010dkou?\" class=\"wp-image-526788\" title=\"Ako cvi\u010di\u0165 hip thrust s jednoru\u010dkou?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Hip thrust s posil\u0148ovacou gumou (Resistance Band Hip Thrust)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na zem, hornou \u010das\u0165ou chrbta sa oprite o lavicu a hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Nad kolen\u00e1 si natiahnite <a href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\">posil\u0148ovaciu gumu<\/a> s uzavret\u00fdm obvodom. Chodidl\u00e1 potom pritiahnite k zadku a nechajte ich polo\u017een\u00e9 cel\u00e9 alebo len p\u00e4ty na zemi. Od seba ich posu\u0148te pribli\u017ene do vzdialenosti na \u0161\u00edrku ramien a kolen\u00e1 nasmerujte mierne do str\u00e1n.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Aktivujte stred tela. S v\u00fddychom pomocou aktiv\u00e1cie sedac\u00edch svalov zdv\u00edhajte kontrolovane panvu s jednoru\u010dkou do tej v\u00fd\u0161ky, a\u017e sa trup dostane do rovnobe\u017eky so zemou. 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. Nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie bedier v hornej poz\u00edcii, zalomenie krku, nekontrolovan\u00fd pohyb, zl\u00e1 poz\u00edcia chodidiel, mal\u00fd rozsah pohybu, nevhodne zvolen\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.sk\/blog\/wp-content\/uploads\/2024\/02\/06-Feet-elevated-hip-thurst-oprava.gif\" alt=\"Ako cvi\u010di\u0165 hip thrust s posil\u0148ovacou gumou?\" class=\"wp-image-526804\" title=\"Ako cvi\u010di\u0165 hip thrust s posil\u0148ovacou gumou?\"\/><\/figure>\n<\/div>\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>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>S vlastnou v\u00e1hou si tie\u017e m\u00f4\u017eete zacvi\u010di\u0165 pod\u013ea \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 pevn\u00e9 a gu\u013eat\u00e9 pozadie.<\/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 <strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\">8 najlep\u0161\u00edch cvikov s kettlebellom na zadok a nohy<\/a>.<\/strong><\/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>Chcete si zacvi\u010di\u0165 na zadok v pohodl\u00ed domova? Vysk\u00fa\u0161ajte tr\u00e9ning pod\u013ea \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-zadok-nohy-v-pohodli-domova\/\">Dom\u00e1ci tr\u00e9ning na zadok a nohy: 14 efekt\u00edvnych cvikov s vlastnou v\u00e1hou<\/a>.<\/strong><\/li>\n\n\n\n<li>S vo\u013ebou spr\u00e1vnej z\u00e1\u0165a\u017ee zase porad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\"><strong>Ak\u00e9 v\u00e1hy zdv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/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>Hip thrust je \u00fa\u010dinn\u00fd cvik na <strong>posilnenie sedac\u00edch svalov a vypracovanie okr\u00fahleho zadku.<\/strong> Okrem atrakt\u00edvnych kriviek v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 k <strong>lep\u0161\u00edm v\u00fdkonom v \u0161printe aj v r\u00e1mci ka\u017edodenn\u00e9ho pohybu.<\/strong> \u0164a\u017ei\u0165 z neho m\u00f4\u017eu silov\u00ed \u0161portovci, ale aj futbalisti, basketbalisti alebo \u0161print\u00e9ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prvom rade je v\u0161ak d\u00f4le\u017eit\u00e9 si osvoji\u0165 spr\u00e1vnu techniku a potom postupne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e na z\u00edskanie \u010do najv\u00e4\u010d\u0161ieho mno\u017estva benefitov. <strong>\u0164a\u017ek\u00e9 hip thrusty zara\u010fujte do tr\u00e9ningu 1 \u2013 2-kr\u00e1t t\u00fd\u017edenne.<\/strong> S vlastnou v\u00e1hou ale m\u00f4\u017eete tento cvik zara\u010fova\u0165 aj \u010dastej\u0161ie, pokojne pred ka\u017ed\u00fdm tr\u00e9ningom spodnej polovice tela ako aktiva\u010dn\u00fd cvik. V\u017edy ale myslite na dostato\u010dn\u00fa regener\u00e1ciu a v\u00fdsledky podporte aj kvalitnou stravou.<\/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 hip thrust.<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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>Hip thrust by mal na tr\u00e9ningu robi\u0165 ka\u017ed\u00fd, kto chce pevn\u00fd a perfektne tvarovan\u00fd zadok. Ako ho cvi\u010di\u0165 spr\u00e1vne s vlastnou v\u00e1hou, osou alebo \u010fal\u0161\u00edmi pom\u00f4ckami?<\/p>\n","protected":false},"author":129,"featured_media":526633,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6105,6100,6137],"filter_section":[],"filter_attribute":[13017,13026,13023],"class_list":{"0":"post-527520","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-cviky-na-nohy","10":"tag-cviky-na-zadok","11":"tag-silovy-trening","12":"filter_attribute-cviky-na-zadok","13":"filter_attribute-spravna-technika-cvicenia","14":"filter_attribute-treningove-plany","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hip thrust je \u00fa\u010dinn\u00fd cvik na pevn\u00fd, siln\u00fd a okr\u00fahly zadok pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. Ako ho cvi\u010di\u0165 spr\u00e1vne s vlastnou v\u00e1hou, osou a \u010fal\u0161\u00edmi pom\u00f4ckami?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hip thrust je \u00fa\u010dinn\u00fd cvik na pevn\u00fd, siln\u00fd a okr\u00fahly zadok pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. Ako ho cvi\u010di\u0165 spr\u00e1vne s vlastnou v\u00e1hou, osou a \u010fal\u0161\u00edmi pom\u00f4ckami?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-12T08:08:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-01T12:38:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Hip-thrust-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov\",\"datePublished\":\"2024-02-12T08:08:25+00:00\",\"dateModified\":\"2025-05-01T12:38:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\"},\"wordCount\":3931,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Hip-thrust-FB-.png\",\"keywords\":[\"cvi\u010denie\",\"cviky na nohy\",\"cviky na zadok\",\"silov\u00fd tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\",\"name\":\"Ako spr\u00e1vne cvi\u010di\u0165 hip thrust pre dokonal\u00fd zadok? 6 najlep\u0161\u00edch variantov - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Hip-thrust-FB-.png\",\"datePublished\":\"2024-02-12T08:08:25+00:00\",\"dateModified\":\"2025-05-01T12:38:32+00:00\",\"description\":\"Hip thrust je \u00fa\u010dinn\u00fd cvik na pevn\u00fd, siln\u00fd a okr\u00fahly zadok pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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