{"id":534244,"date":"2024-03-11T10:00:00","date_gmt":"2024-03-11T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=534244"},"modified":"2024-03-14T07:35:35","modified_gmt":"2024-03-14T06:35:35","slug":"15-nejlepsich-cviku-s-powerbagem-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/","title":{"rendered":"15 nejlep\u0161\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/#Co_je_to_powerbag\" title=\"Co je to powerbag?\">Co je to powerbag?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/#Jake_jsou_vyhody_cviceni_s_powerbagem\" title=\"Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s powerbagem?\">Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s powerbagem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/#Jak_cvicit_s_powerbagem\" title=\"Jak cvi\u010dit s powerbagem?\">Jak cvi\u010dit s powerbagem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/#15_efektivnich_cviku_s_powerbagem_na_cele_telo\" title=\"15 efektivn\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo\">15 efektivn\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hled\u00e1te zp\u016fsob, jak prolomit tr\u00e9ninkov\u00fd stereotyp a s minimem vybaven\u00ed komplexn\u011b procvi\u010dit cel\u00e9 t\u011blo? V tom p\u0159\u00edpad\u011b jste tady spr\u00e1vn\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku si \u0159ekneme, <strong>jak si kvalitn\u011b zacvi\u010dit s powerbagem.<\/strong> Mo\u017en\u00e1 jste u\u017e okolo t\u00e9to fitness pom\u016fcky n\u011bkolikr\u00e1t v posilovn\u011b pro\u0161li, ale nev\u011bd\u011bli, jak s n\u00ed cvi\u010dit. Proto v\u00e1s nejsp\u00ed\u0161 p\u0159ekvap\u00ed, \u017ee z\u00e1t\u011b\u017eov\u00fd vak <strong>dok\u00e1\u017ee bez probl\u00e9mu nahradit klasick\u00e9 pom\u016fcky,<\/strong> jako je osa nebo jednoru\u010dky. Zvl\u00e1dnete s n\u00edm tr\u00e9nink cel\u00e9ho t\u011bla a hod\u00ed se t\u0159eba i do HIITu. V dne\u0161n\u00edm \u010dl\u00e1nku na v\u00e1s tak \u010dekaj\u00ed ty nejlep\u0161\u00ed cviky s powerbagem, kter\u00e9 snadno za\u0159ad\u00edte do tr\u00e9ninkov\u00e9 rutiny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_powerbag\"><\/span>Co je to powerbag?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tuto cvi\u010debn\u00ed pom\u016fcku m\u016f\u017eete zn\u00e1t jako <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a>, sandbag, posilovac\u00ed \u010di z\u00e1t\u011b\u017eov\u00fd vak. Nej\u010dast\u011bji se jedn\u00e1 o <strong>v\u00e1lec s \u00fachyty z odoln\u00e9ho materi\u00e1lu, kter\u00fd je napln\u011bn\u00fd p\u00edskem. <\/strong>Typicky honajdete ve v\u00e1hov\u00e9m rozp\u011bt\u00ed 5\u201330 kg. Existuj\u00ed v\u0161ak tak\u00e9 powerbagy s nastavitelnou hmotnost\u00ed, kter\u00e9 si podle pot\u0159eby napln\u00edte vodou. Ty najdete pod n\u00e1zvy jako <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vodn\u00ed<\/a> posilovac\u00ed vak. Natrefit m\u016f\u017eete tak\u00e9 na jednoru\u010dn\u00ed nebo jin\u00e9 speci\u00e1ln\u00ed sandbagy, kter\u00e9 b\u011bhem tr\u00e9ninku pou\u017e\u00edvaj\u00ed crossfi\u0165\u00e1ci nebo strongmani. Ty maj\u00ed r\u016fzn\u00e9 tvary, jako nap\u0159\u00edklad m\u00ed\u010d \u010di ku\u017eel, a v\u00e1\u017e\u00ed i p\u0159es 100 kg.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Powerbag<strong> nen\u00ed jen oby\u010dejn\u00e1 alternativa <\/strong><a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jednoru\u010dek<\/strong><\/a><strong> nebo <\/strong><a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>osy<\/strong><\/a><strong>. <\/strong>D\u00edky nestabiln\u00ed n\u00e1plni v podob\u011b p\u00edsku nebo vody prov\u011b\u0159\u00ed tak\u00e9 v\u00e1\u0161<strong> balanc a st\u0159ed t\u011bla. <\/strong>P\u0159i cvi\u010den\u00ed se voda i p\u00edsek v posilovac\u00edm vaku h\u00fdbe, co\u017e m\u00e1 za n\u00e1sledek nerovnom\u011brn\u011b rozlo\u017eenou v\u00e1hu. Pro udr\u017een\u00ed rovnov\u00e1hy tak zapoj\u00edte <strong>hluboko ulo\u017een\u00e9 stabiliza\u010dn\u00ed svaly (CORE). <\/strong>Hod\u00ed se tak ide\u00e1ln\u011b na <strong>funk\u010dn\u00ed tr\u00e9nink. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/\u0424\u043e\u0442\u043e-34-1124x749.jpg\" alt=\"V\u00fdhody powerbagu\" class=\"wp-image-534528\" title=\"V\u00fdhody powerbagu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/\u0424\u043e\u0442\u043e-34-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/\u0424\u043e\u0442\u043e-34-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/\u0424\u043e\u0442\u043e-34-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/\u0424\u043e\u0442\u043e-34-2048x1365.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=\"Jake_jsou_vyhody_cviceni_s_powerbagem\"><\/span>Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed s powerbagem?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e v\u00edte, powerbag m\u016f\u017eete na tr\u00e9ninku vyu\u017e\u00edt jako netradi\u010dn\u00ed <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e<\/a>. D\u00edky tomu v\u00e1m zpest\u0159\u00ed cvi\u010den\u00ed a z\u00e1rove\u0148 dod\u00e1 sval\u016fm nov\u00fd impuls pro r\u016fst a s\u00edlen\u00ed. Hod\u00ed se na <strong>posilov\u00e1n\u00ed cel\u00e9ho t\u011bla a tak\u00e9 jednotliv\u00fdch svalov\u00fdch skupin, jako jsou bicepsy, tripcepsy, b\u0159icho, h\u00fd\u017ed\u011b nebo stehna.<\/strong> Krom\u011b toho s n\u00edm zapracujete na sv\u00e9m<strong> st\u0159edu t\u011bla a stabilit\u011b.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S powerbagem si nav\u00edc m\u016f\u017eete zacvi\u010dit <strong>v posilovn\u011b, doma<\/strong> a klidn\u011b ho vezm\u011bte i na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workoutov\u00e9 h\u0159i\u0161t\u011b<\/a>. Nezabere v\u00e1m moc m\u00edsta a hrav\u011b ho schov\u00e1te t\u0159eba pod postel. Ve sv\u00e9 cvi\u010debn\u00ed rutin\u011b ho vyu\u017eij\u00ed <strong>za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed sportovci.<\/strong> Pro dosa\u017een\u00ed benefit\u016f je v\u0161ak d\u016fle\u017eit\u00e9 v\u017edy myslet na spr\u00e1vnou techniku cvi\u010den\u00ed s powerbagem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_s_powerbagem\"><\/span>Jak cvi\u010dit s powerbagem?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Powerbag je univerz\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pom\u016fcka na cvi\u010den\u00ed<\/a>, kterou vyu\u017eijete p\u0159i <strong>posilov\u00e1n\u00ed cel\u00e9ho t\u011bla. <\/strong>Cviky uveden\u00e9 n\u00ed\u017ee tak klidn\u011b za\u0159a\u010fte v jednom full body tr\u00e9ninku. M\u016f\u017eete si v\u0161ak tak\u00e9 vybrat jen ty, kter\u00e9 se v\u00e1m hod\u00ed nap\u0159\u00edklad do tr\u00e9ninku <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0159icha<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fd\u017ed\u00ed nebo nohou<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Powerbag je tak vhodn\u00fd na klasick\u00fd silov\u00fd tr\u00e9nink, v r\u00e1mci kter\u00e9ho provedete<strong> 8\u201320 opakov\u00e1n\u00ed <\/strong>ka\u017ed\u00e9ho cviku ve <strong>3\u20134 s\u00e9ri\u00edch. <\/strong>Mezi s\u00e9riemi si d\u00e1vejte 1\u20132minutovou pauzu. Za\u010dn\u011bte na men\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed i s\u00e9ri\u00ed a postupn\u011b podle toho, jak budete s\u00edlit, tr\u00e9nink prodlu\u017eujte. Stejn\u011b tak si na p\u0159\u00ed\u0161t\u00edm tr\u00e9ninku m\u016f\u017eete vz\u00edt t\u011b\u017e\u0161\u00ed powerbag.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uveden\u00fdch cvik\u016f si tak\u00e9 m\u016f\u017eete vytvo\u0159it <strong>HIIT \u010di kruhov\u00fd tr\u00e9nink. <\/strong>Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 s powerbagem cvi\u010dit pravideln\u011b, ide\u00e1ln\u011b <strong>2\u20133kr\u00e1t t\u00fddn\u011b. <\/strong>Nezapom\u00ednejte ani na odpo\u010dinek, kter\u00fd je kl\u00ed\u010dov\u00fd pro <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraci<\/a>, a v\u00fdsledky tak\u00e9 podpo\u0159te kvalitn\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a>.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1470684180-1124x749.jpg\" alt=\"Pro\u010d cvi\u010dit s powerbagem?\" class=\"wp-image-534546\" title=\"Pro\u010d cvi\u010dit s powerbagem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1470684180-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1470684180-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1470684180-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/iStock-1470684180-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">P\u0159\u00edklad HIITu s powerbagem:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>30 sekund cvi\u010d\u00edte jeden cvik a pak 30 sekund odpo\u010d\u00edv\u00e1te<\/li>\n\n\n\n<li>n\u00e1sleduje dal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161ech m\u00e1te hotovou jednu s\u00e9rii<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3\u20134 s\u00e9rie<\/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\">P\u0159\u00edklad kruhov\u00e9ho tr\u00e9ninku s powerbagem:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>postupn\u011b odcvi\u010d\u00edte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>v p\u0159\u00edpad\u011b izometrick\u00fdch cvik\u016f, jako je nap\u0159\u00edklad plank, se sna\u017ete tuto polohu dr\u017eet alespo\u0148 15 sekund<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3\u20134 s\u00e9rie<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud cvi\u010d\u00edte hlavn\u011b doma a chcete dos\u00e1hnout co nejlep\u0161\u00edch v\u00fdsledk\u016f, neobejdete se bez tr\u00e9ninkov\u00e9ho pl\u00e1nu. S t\u00edm v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/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=\"51217,73123,51178,73129,51160,49009,53680,74329,51190,30209,61885,58828\" ><\/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=\"15_efektivnich_cviku_s_powerbagem_na_cele_telo\"><\/span>15 efektivn\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento tr\u00e9nink pot\u0159ebujete pohodln\u00e9 <a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00ed oble\u010den\u00ed<\/a>, pevnou obuv, <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a> (p\u0159\u00edpadn\u011b <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bednu<\/a> nebo gau\u010d) a samoz\u0159ejm\u011b <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a>. Ne\u017e se pust\u00edte do cvi\u010den\u00ed, <strong>nezapome\u0148te na zah\u0159\u00e1t\u00ed <\/strong>(b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\">\u0161vihadlo<\/a>) <strong>a rozh\u00fdb\u00e1n\u00ed cel\u00e9ho t\u011bla. <\/strong>Pokud m\u00e1te na v\u00fdb\u011br z v\u00edcero powerbag\u016f, rad\u011bji za\u010dn\u011bte s leh\u010d\u00edm. Kdy\u017e to pro v\u00e1s bude p\u0159\u00edli\u0161 snadn\u00e9, vezm\u011bte si na dal\u0161\u00ed s\u00e9rii t\u011b\u017e\u0161\u00ed variantu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najdete zde cviky na <strong>ramena, z\u00e1da, pa\u017ee, b\u0159icho<\/strong> a tak\u00e9 <strong>doln\u00ed polovinu t\u011bla.<\/strong> M\u016f\u017eete si tak z nich vytvo\u0159it tr\u00e9nink cel\u00e9ho t\u011bla nebo si vybrat p\u00e1r cvik\u016f na ur\u010ditou partii.<\/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. Tlaky na ramena s powerbagem (Powerbag Shoulder Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a chy\u0165te powerbag za bo\u010dn\u00ed madla. Narovnejte se a m\u00edrn\u011b pokr\u010dte kolena. Zvedn\u011bte powerbag a\u017e pod bradu t\u011bsn\u011b p\u0159ed horn\u00ed \u010d\u00e1st hrudn\u00edku. Z\u00e1p\u011bstn\u00ed dr\u017ete rovn\u011b, ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem a kontrolovan\u00fdm pohybem vzpa\u017ete. Pot\u00e9 s n\u00e1dechem plynule vra\u0165te powerbag do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zvednut\u00e1 ramena, ohnut\u00e1 z\u00e1p\u011bst\u00ed, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, nevhodn\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/54-press.gif\" alt=\"Jak cvi\u010dit tlaky na ramena s powerbagem?\" class=\"wp-image-534440\" title=\"Jak cvi\u010dit tlaky na ramena s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159edpa\u017eov\u00e1n\u00ed s powerbagem (Powerbag Front Raise)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Powerbag postavte na v\u00fd\u0161ku a chy\u0165te ho ob\u011bma rukama z boku za prost\u0159edn\u00ed \u010d\u00e1st. Narovnejte se a m\u00edrn\u011b pokr\u010dte kolena. Pa\u017ee pokr\u010dte v loktech a powerbag dr\u017ete t\u011bsn\u011b p\u0159ed t\u011blem. Ramena st\u00e1hn\u011bte sm\u011brem od u\u0161\u00ed a lopatky fixujte k sob\u011b.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem a kontrolovan\u00fdm pohybem p\u0159edpa\u017ete. Lokty nechte m\u00edrn\u011b pokr\u010den\u00e9. V t\u00e9to pozici m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zvednut\u00e1 ramena, nekontrolovan\u00fd (\u0161kubav\u00fd) pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/58-bag-squeeze-press.gif\" alt=\"Jak cvi\u010dit tlaky p\u0159edpa\u017eov\u00e1n\u00ed s powerbagem?\" class=\"wp-image-534504\" title=\"Jak cvi\u010dit tlaky p\u0159edpa\u017eov\u00e1n\u00ed s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bicepsov\u00fd zdvih s powerbagem (Powerbag Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a chy\u0165te <a href=\"https:\/\/gymbeam.cz\/vodni-posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> ob\u011bma rukama za hlavn\u00ed \u00fachyty. Narovnejte se, m\u00edrn\u011b pokr\u010dte kolena a powerbag dr\u017ete nata\u017een\u00fdma rukama u va\u0161ich bok\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed kontrakce bicepsu pokr\u010dte lokty a zvedn\u011bte powerbag k ramen\u016fm. V horn\u00ed poloze m\u016f\u017eete za\u0159adit 1\u20132sekundovou v\u00fddr\u017e. Pot\u00e9 ho s n\u00e1dechem vra\u0165te kontrolovan\u011b do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zapojov\u00e1n\u00ed doln\u00edch kon\u010detin, lokty sm\u011b\u0159uj\u00edc\u00ed od t\u011bla, oh\u00fdb\u00e1n\u00ed z\u00e1p\u011bst\u00ed, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/47-bicepsovy-zdvih.gif\" alt=\"Jak cvi\u010dit bicepsov\u00fd zdvih s powerbagem?\" class=\"wp-image-534327\" title=\"Jak cvi\u010dit bicepsov\u00fd zdvih s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Tricepsov\u00e9 tlaky s powerbagem (Powerbag Triceps Extensions)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a chy\u0165te powerbag ob\u011bma rukama za hlavn\u00ed \u00fachyty. Narovnejte se, m\u00edrn\u011b pokr\u010dte kolena a powerbag dr\u017ete nad hlavou.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem pokr\u010dte pa\u017ee v loktech a powerbag kontrolovan\u00fdm pohybem spus\u0165te za horn\u00ed \u010d\u00e1st zad. Pot\u00e9 s v\u00fddechem pomoc\u00ed kontrakce tricepsu pa\u017ee narovnejte a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nadlokt\u00ed z\u016fst\u00e1v\u00e1 po celou dobu cviku ve stejn\u00e9 poloze.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostate\u010dn\u00fd rozsah pohybu, nevhodn\u011b zvolen\u00e1 z\u00e1t\u011b\u017e, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/48-overhead-triceps-extension.gif\" alt=\"Jak cvi\u010dit tricepsov\u00e9 tlaky s powerbagem?\" class=\"wp-image-534343\" title=\"Jak cvi\u010dit tricepsov\u00e9 tlaky s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Tlaky na prsa s powerbagem (Powerbag Chest Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a>. Lopatky dr\u017ete u sebe a powerbag chy\u0165te ob\u011bma rukama za hlavn\u00ed \u00fachyty. Pokr\u010dte lokty a um\u00edst\u011bte ho nad hrudn\u00edk. Pokr\u010dte kolena, paty p\u0159isu\u0148te k h\u00fd\u017ed\u00edm a nechte je polo\u017een\u00e9 na podlo\u017ece.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed<\/strong>: S v\u00fddechem narovnejte lokty, p\u0159edpa\u017ete a zvedn\u011bte powerbag nad sebe (p\u0159ibli\u017en\u011b do \u00farovn\u011b nad v\u00e1\u0161 krk). S n\u00e1dechem ho kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, lokty sm\u011b\u0159uj\u00ed od t\u011bla, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, 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.cz\/blog\/wp-content\/uploads\/2024\/03\/44-chest-press.gif\" alt=\"Jak cvi\u010dit tlaky na prsa s powerbagem?\" class=\"wp-image-534279\" title=\"Jak cvi\u010dit tlaky na prsa s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. P\u0159\u00edtahy powerbagu v p\u0159edklonu (Powerbag Bent Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f a lehce pokr\u010dte kolena. M\u00edrn\u011b se p\u0159edklo\u0148te s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed se zafixovan\u00fdmi lopatkami, ramena sta\u017een\u00e1 sm\u011brem od u\u0161\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Chy\u0165te powerbag ob\u011bma rukama za hlavn\u00ed \u00fachopy a zvedn\u011bte ho p\u00e1r centimetr\u016f nad zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed kontrakce sval\u016f zad p\u0159it\u00e1hn\u011bte powerbag k bok\u016fm. Pot\u00e9 ho kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, narovn\u00e1n\u00ed kolen, nedostate\u010dn\u00fd p\u0159edklon trupu, nedostate\u010dn\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb,<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/50-pritahy-na-chrbat.gif\" alt=\"Jak cvi\u010dit p\u0159\u00edtahy v p\u0159edklonu s powerbagem?\" class=\"wp-image-534375\" title=\"Jak cvi\u010dit p\u0159\u00edtahy v p\u0159edklonu s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. \u00daklony do strany s powerbagem (Powerbag Side Bends)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f, powerbag um\u00edst\u011bte do polohy na v\u00fd\u0161ku a chy\u0165te ho za horn\u00ed \u00fachyt jednou rukou. Druhou ruku pokr\u010dte a polo\u017ete dlan\u00ed na hlavu nebo ji dejte v bok.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem prove\u010fte \u00faklon na stranu, kde dr\u017e\u00edte powerbag. Dlan\u00ed se sna\u017ete dostat a\u017e nad koleno. Pak se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po dokon\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159edklon nebo z\u00e1klon trupu, nedostate\u010dn\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/57-uklony-do-strany.gif\" alt=\"Jak cvi\u010dit \u00faklony do strany s powerbagem?\" class=\"wp-image-534488\" title=\"Jak cvi\u010dit \u00faklony do strany s powerbagem?\"\/><\/figure>\n<\/div>\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\">8. Rotace okolo t\u011bla s powerbagem (Powerbag Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Chy\u0165te powerbag za hlavn\u00ed \u00fachyty ob\u011bma rukama. Narovnejte se, dr\u017ete powerbag narovnan\u00fdma rukama p\u0159ed stehny a aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte lokty a prove\u010fte s powerbagem rotaci za hlavou na jednu stranu. Pak se vra\u0165te do v\u00fdchoz\u00ed polohy, nadechn\u011bte se a ud\u011blejte rotaci na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace st\u0159edu t\u011bla, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/52-rotace-okolo-tela.gif\" alt=\"Jak cvi\u010dit rotace s powerbagem?\" class=\"wp-image-534407\" title=\"Jak cvi\u010dit rotace s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Plank s posouv\u00e1n\u00edm powerbagu (Powerbag Plank Drag)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na nata\u017een\u00fdch pa\u017e\u00edch. Nohy posu\u0148te od sebe na \u0161\u00ed\u0159\u00ed v\u011bt\u0161\u00ed, n\u011b\u017e je vzd\u00e1lenost va\u0161ich ramen. Powerbag polo\u017ete vedle sebe pod \u00farove\u0148 va\u0161ich dlan\u00ed. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte dla\u0148, kter\u00e1 je na opa\u010dn\u00e9 stran\u011b ne\u017e powerbag. Ten chy\u0165te za bo\u010dn\u00ed \u00fachyt a posu\u0148te na druhou stranu. Pak zvedn\u011bte druhou dla\u0148 a zase p\u0159esu\u0148te powerbag na druhou stranu. Takto pokra\u010dujte a\u017e do dokon\u010den\u00ed cel\u00e9 s\u00e9rie.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/51-plank-s-posuvanim-bagu.gif\" alt=\"Jak cvi\u010dit plank s powerbagem?\" class=\"wp-image-534391\" title=\"Jak cvi\u010dit plank s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Zadn\u00ed d\u0159ep s powerbagem (Powerbag Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f, powerbag chy\u0165te ob\u011bma rukama a polo\u017ete si ho na ramena.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a pohybem p\u00e1nve dozadu a dol\u016f ud\u011blejte d\u0159ep. Hloubku d\u0159epu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e a dok\u00e1zali jste se z t\u00e9to pozice zvednout. Osa kolene, kotn\u00edku a \u0161pi\u010dky nohy z\u016fst\u00e1v\u00e1 v jedn\u00e9 rovin\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a p\u0159edn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, nerovnom\u011brn\u011b rozlo\u017een\u00e1 v\u00e1ha, p\u0159epad\u00e1v\u00e1n\u00ed na \u0161pi\u010dku nebo na patu, nadm\u011brn\u00e1 nebo nedostate\u010dn\u00e1 z\u00e1t\u011b\u017e na ose.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/53-drep.gif\" alt=\"Jak cvi\u010dit d\u0159ep s powerbagem?\" class=\"wp-image-534424\" title=\"Jak cvi\u010dit d\u0159ep s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpad a twist s powerbagem (Powerbag Lunge And Twist)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f, powerbag chy\u0165te ob\u011bma rukama a dr\u017ete ho p\u0159ed t\u011blem. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem p\u0159eneste v\u00e1hu na jednu nohu a druhou ud\u011blejte v\u00fdpad vp\u0159ed. Zadn\u00ed noha se m\u016f\u017ee lehce dotknout <a href=\"https:\/\/gymbeam.cz\/yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eky<\/a>. Pak s v\u00fddechem vyto\u010dte hrudn\u00edk a ud\u011blejte rotaci s powerbagem na stranu nohy, kter\u00e1 je ve v\u00fdpadu. S n\u00e1dechem se oto\u010dte zp\u011bt a pak se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. Nava\u017ete hned dal\u0161\u00edm opakov\u00e1n\u00edm na stejnou nohu a po dokon\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te strany.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/45-vypad-twist.gif\" alt=\"Jak cvi\u010dit v\u00fdpad a twist s powerbagem?\" class=\"wp-image-534295\" title=\"Jak cvi\u010dit v\u00fdpad a twist s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. V\u00fdpad vzad s powerbagem (Powerbag Back Lunge)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f, powerbag chy\u0165te do n\u00e1ru\u010de a dr\u017ete ho p\u0159ed hrudn\u00edkem. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem ud\u011blejte jednou nohou v\u00fdpad vzad. V\u00e1ha z\u016fst\u00e1v\u00e1 na stojn\u00e9 noze. Kolenem zadn\u00ed nohy se lehce dotkn\u011bte podlo\u017eky a s v\u00fddechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Pot\u00e9 nava\u017ete hned dal\u0161\u00edm opakov\u00e1n\u00edm. St\u0159\u00eddejte nohy nebo nejprve odcvi\u010dte celou s\u00e9rii na jednu stranu a pak na druhou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/46-vypad-vzad.gif\" alt=\"Jak cvi\u010dit v\u00fdpad s powerbagem?\" class=\"wp-image-534311\" title=\"Jak cvi\u010dit v\u00fdpad s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. Mrtv\u00fd tah na jedn\u00e9 noze s powerbagem (Powerbag Single Leg Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se s chodidly t\u011bsn\u011b vedle sebe, powerbag chy\u0165te nata\u017een\u00fdma rukama a dr\u017ete ho p\u0159ed stehny. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>P\u0159eneste v\u00e1hu na stojnou nohu, kter\u00e1 je m\u00edrn\u011b pokr\u010den\u00e1 v koleni. S n\u00e1dechem se p\u0159edklo\u0148te a sou\u010dasn\u011b zano\u017ete druhou nohu, kter\u00e1 z\u016fst\u00e1v\u00e1 nata\u017een\u00e1. Powerbag se m\u016f\u017ee ve spodn\u00ed pozici lehce dotknout zem\u011b. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed vra\u0165te do v\u00fdchoz\u00ed polohy. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu a pak vym\u011b\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, \u0161patn\u00e1 koordinace pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/49-mrtvy-tah-na-jednej-nohe.gif\" alt=\"Jak cvi\u010dit mrtvy tah na jedn\u00e9 noze s powerbagem?\" class=\"wp-image-534359\" title=\"Jak cvi\u010dit mrtvy tah na jedn\u00e9 noze s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Sumo mrtv\u00fd tah s powerbagem (Powerbag Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete powerbag na d\u00e9lku p\u0159ed sebe a postavte se s chodidly ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. \u0160pi\u010dky chodidel a kolena sm\u011b\u0159uj\u00ed do stran. Pokr\u010dte kolena a p\u0159edklo\u0148te se k powerbagu s t\u00edm, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ho ob\u011bma rukama chytn\u011bte za \u00fachyty.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Powerbag cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/55-sumo-deadlift.gif\" alt=\"Jak cvi\u010dit sumo mrtvy tah  s powerbagem?\" class=\"wp-image-534456\" title=\"Jak cvi\u010dit sumo mrtvy tah  s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Bulharsk\u00fd d\u0159ep se sandbagem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed lavici<\/a> \u010di bednu (p\u0159\u00edpadn\u011b gau\u010d) s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Powerbag si polo\u017ete za hlavu na ramena a chy\u0165te za \u00fachyty ob\u011bma rukama. Ud\u011blejte v\u011bt\u0161\u00ed krok vp\u0159ed, jednu nohu polo\u017ete n\u00e1rtem na lavici a aktivujte st\u0159ed t\u011bla.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem pokr\u010dte koleno p\u0159edn\u00ed nohy a ud\u011blejte v\u00fdpad na m\u00edst\u011b. Hl\u00eddejte si, aby koleno p\u0159edn\u00ed nohy po celou dobu sm\u011b\u0159ovalo ven, stejn\u011b jako chodidlo. Ve spodn\u00ed poloze se m\u016f\u017eete kolenem zadn\u00ed nohy lehce dotknout podlo\u017eky. Pot\u00e9 se s v\u00fddechem narovnejte a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, koleno sm\u011b\u0159uje dovnit\u0159, \u0161patn\u00e1 koordinace pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/56-bulharsky-drep.gif\" alt=\"Jak cvi\u010dit bulharsk\u00fd d\u0159ep  s powerbagem?\" class=\"wp-image-534472\" title=\"Jak cvi\u010dit bulharsk\u00fd d\u0159ep  s powerbagem?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e9nink cel\u00e9ho t\u011bla zvl\u00e1dnete tak\u00e9 s balan\u010dn\u00ed podlo\u017ekou. \u00da\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ninku hlavn\u00edch svalov\u00fdch parti\u00ed m\u016f\u017eete za\u0159adit tak\u00e9 cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo.<\/strong><\/a><\/li>\n\n\n\n<li>Nem\u00e1te po ruce \u017e\u00e1dn\u00e9 cvi\u010debn\u00ed pom\u016fcky? Nevad\u00ed. I tak si m\u016f\u017eete kvalitn\u011b zacvi\u010dit nap\u0159\u00edklad podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud se chcete zam\u011b\u0159it na posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f, m\u016f\u017eete si zacvi\u010dit nap\u0159\u00edklad s medicinbalem podle \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho.<\/strong><\/a><\/li>\n\n\n\n<li>Zpevnit a vyr\u00fdsovat b\u0159icho v\u00e1m pom\u016f\u017ee tak\u00e9 plank. Ty nejlep\u0161\u00ed variace tohoto cviku najdete v \u010dl\u00e1nku<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">24 nejefektivn\u011bj\u0161\u00edch variant planku.<\/a><\/strong><\/li>\n\n\n\n<li>A pokud se chcete jen prot\u00e1hnout, vyzkou\u0161ejte cviky s foam rollerem podle \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak pou\u017e\u00edvat foam roller? 8 nejlep\u0161\u00edch cvik\u016f s p\u011bnov\u00fdm v\u00e1lcem.<\/a>&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Pl\u00e1nujete si doma vytvo\u0159it dom\u00e1c\u00ed fitko? V tom p\u0159\u00edpad\u011b by v\u00e1m nem\u011bl uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vybaven\u00ed dom\u00e1c\u00ed posilovny: Kter\u00e9 pom\u016fcky a p\u0159\u00edslu\u0161enstv\u00ed nesm\u00ed chyb\u011bt?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010den\u00ed s posilovac\u00edm vakem m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem,<strong> jak si zpest\u0159it tr\u00e9nink, zabr\u00e1nit stagnaci a z\u00edskat lep\u0161\u00ed v\u00fdsledky.<\/strong> Komplexn\u011b s n\u00edm procvi\u010d\u00edte cel\u00e9 t\u011blo a vyu\u017eijete ho i na tr\u00e9nink jednotliv\u00fdch parti\u00ed. Z jeho v\u00fdhod v\u0161ak nemus\u00ed t\u011b\u017eit pouze pokro\u010dil\u00ed sportovci. D\u00edky r\u016fzn\u00fdm velikostem ho na tr\u00e9nink mohou za\u0159adit i za\u010d\u00e1te\u010dn\u00edci. Krom\u011b toho se jedn\u00e1 o <strong>skv\u011blou univerz\u00e1ln\u00ed sportovn\u00ed pom\u016fcku, <\/strong>kter\u00e1 najde sv\u00e9 m\u00edsto v ka\u017ed\u00e9 dom\u00e1c\u00ed posilovn\u011b. Myslete v\u0161ak na to, \u017ee nejlep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete, kdy\u017e budete cvi\u010dit pravideln\u011b, alespo\u0148 2kr\u00e1t t\u00fddn\u011b. Nezapome\u0148te ani na dostate\u010dn\u00fd odpo\u010dinek a kvalitn\u00ed stravu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink s powerbagem.<\/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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Powerbag je skv\u011bl\u00e1 tr\u00e9ninkov\u00e1 pom\u016fcka, kter\u00e1 se hod\u00ed na procvi\u010den\u00ed cel\u00e9ho t\u011bla. V \u010dl\u00e1nku najdete celou \u0159adu cvik\u016f na pa\u017ee, b\u0159icho, h\u00fd\u017ed\u011b i stehna v\u010detn\u011b spr\u00e1vn\u00e9 techniky a nej\u010dast\u011bj\u0161\u00edch chyb. <\/p>\n","protected":false},"author":129,"featured_media":534263,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,6489,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-534244","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-domaci-trenink","10":"tag-pomucky-na-cviceni","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 nejlep\u0161\u00edch cvik\u016f s powerbagem na cel\u00e9 t\u011blo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak spr\u00e1vn\u011b cvi\u010dit se sandbagem neboli powerbagem? 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