{"id":536835,"date":"2024-03-11T16:33:20","date_gmt":"2024-03-11T15:33:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=536835"},"modified":"2024-03-27T16:37:18","modified_gmt":"2024-03-27T15:37:18","slug":"15-najlepsich-cvikov-s-powerbagom-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/","title":{"rendered":"15 najlep\u0161\u00edch cvikov s powerbagom na cel\u00e9 telo"},"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\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/#Co_je_to_powerbag\" title=\"\u010co je to powerbag?\">\u010co 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.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/#Ake_su_vyhody_cvicenia_s_powerbagom\" title=\"Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s powerbagom?\">Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s powerbagom?<\/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\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/#Ako_cvicit_s_powerbagom\" title=\"Ako cvi\u010di\u0165 s powerbagom?\">Ako cvi\u010di\u0165 s powerbagom?<\/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\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/#15_efektivnych_cvikov_s_powerbagom_na_cele_telo\" title=\"15 efekt\u00edvnych cvikov s powerbagom na cel\u00e9 telo\">15 efekt\u00edvnych cvikov s powerbagom na cel\u00e9 telo<\/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\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/#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-6\" href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>H\u013ead\u00e1te sp\u00f4sob, ako prelomi\u0165 tr\u00e9ningov\u00fd stereotyp a s minimom vybavenia komplexne precvi\u010di\u0165 cel\u00e9 telo? V tom pr\u00edpade ste tu spr\u00e1vne. V dne\u0161nom \u010dl\u00e1nku si povieme,<strong> ako si kvalitne zacvi\u010di\u0165 s powerbagom.<\/strong> Mo\u017eno ste u\u017e okolo tejto fitness pom\u00f4cky nieko\u013ekokr\u00e1t v posil\u0148ovni pre\u0161li, ale nevedeli ste, ako s \u0148ou cvi\u010di\u0165. Preto v\u00e1s najsk\u00f4r prekvap\u00ed, \u017ee z\u00e1\u0165a\u017eov\u00fd vak <strong>dok\u00e1\u017ee bez probl\u00e9mov nahradi\u0165 klasick\u00e9 pom\u00f4cky,<\/strong> ako je os alebo jednoru\u010dky. Zvl\u00e1dnete s n\u00edm tr\u00e9ning cel\u00e9ho tela a hod\u00ed sa napr\u00edklad aj do HIITu. V dne\u0161nom \u010dl\u00e1nku na v\u00e1s tak \u010dakaj\u00fa tie najlep\u0161ie cviky s powerbagom, ktor\u00e9 \u013eahko zarad\u00edte do tr\u00e9ningovej rutiny.<\/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>\u010co je to powerbag?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00fato cvi\u010debn\u00fa pom\u00f4cku m\u00f4\u017eete pozna\u0165 ako <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\">powerbag<\/a>, sandbag, posil\u0148ovac\u00ed \u010di z\u00e1\u0165a\u017eov\u00fd vak. Naj\u010dastej\u0161ie ide o <strong>valec s \u00fachytmi z odoln\u00e9ho materi\u00e1lu, ktor\u00fd je naplnen\u00fd pieskom.<\/strong> Typicky ho n\u00e1jdete vo v\u00e1hovom rozp\u00e4t\u00ed 5 \u2013 30 kg. Existuj\u00fa v\u0161ak aj powerbagy s nastavite\u013enou hmotnos\u0165ou, ktor\u00e9 si pod\u013ea potreby napln\u00edte vodou. Tie n\u00e1jdete pod n\u00e1zvami ako <a href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\">vodn\u00fd<\/a> posil\u0148ovac\u00ed vak. Natrafi\u0165 m\u00f4\u017eete tie\u017e na jednoru\u010dn\u00e9 alebo in\u00e9 \u0161peci\u00e1lne sandbagy, ktor\u00e9 po\u010das tr\u00e9ningu pou\u017e\u00edvaj\u00fa crossfi\u0165\u00e1ci alebo strongmani. Tie maj\u00fa r\u00f4zne tvary, ako napr\u00edklad loptu \u010di ku\u017ee\u013e, a v\u00e1\u017eia aj cez 100 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Powerbag <strong>nie je len oby\u010dajn\u00e1 alternat\u00edva <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010diek<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\">osi<\/a>.<\/strong> V\u010faka nestabilnej n\u00e1plni v podobe piesku alebo vody prever\u00ed aj v\u00e1\u0161 <strong>balans a stred tela.<\/strong> Pri cvi\u010den\u00ed sa voda aj piesok v posil\u0148ovacom vaku h\u00fdbe, \u010do m\u00e1 za n\u00e1sledok nerovnomerne rozlo\u017een\u00fa v\u00e1hu. Pre udr\u017eanie rovnov\u00e1hy tak zapoj\u00edte <strong>hlboko ulo\u017een\u00e9 stabiliza\u010dn\u00e9 svaly (CORE).<\/strong> Hod\u00ed sa tak ide\u00e1lne na <strong>funk\u010dn\u00fd tr\u00e9ning<\/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=\"Ake_su_vyhody_cvicenia_s_powerbagom\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia s powerbagom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e viete, powerbag m\u00f4\u017eete na tr\u00e9ningu vyu\u017ei\u0165 ako netradi\u010dn\u00fa <a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\">z\u00e1\u0165a\u017e<\/a>. V\u010faka tomu v\u00e1m spestr\u00ed cvi\u010denie a z\u00e1rove\u0148 dod\u00e1 svalom nov\u00fd impulz pre rast a silnenie. Hod\u00ed sa na<strong> posil\u0148ovanie cel\u00e9ho tela a tie\u017e jednotliv\u00fdch svalov\u00fdch skup\u00edn, ako s\u00fa bicepsy, tripcepsy, brucho, zadok alebo stehn\u00e1.<\/strong> Okrem toho s n\u00edm zapracujete na svojom <strong>strede tela a stabilite.<\/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 powerbagom si navy\u0161e m\u00f4\u017eete zacvi\u010di\u0165 <strong>v<\/strong> <strong>posil\u0148ovni, doma<\/strong> a pokojne ho vezmite aj na <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\">workoutov\u00e9 ihrisko<\/a>. Nezaberie v\u00e1m ve\u013ea miesta a hravo ho schov\u00e1te napr\u00edklad pod poste\u013e. Vo svojej cvi\u010debnej rutine ho vyu\u017eij\u00fa <strong>za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed \u0161portovci.<\/strong> Na dosiahnutie benefitov je v\u0161ak d\u00f4le\u017eit\u00e9 v\u017edy myslie\u0165 na spr\u00e1vnu techniku cvi\u010denia s powerbagom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_cvicit_s_powerbagom\"><\/span>Ako cvi\u010di\u0165 s powerbagom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Powerbag je univerz\u00e1lna <a href=\"https:\/\/gymbeam.sk\/domaci-trening\">pom\u00f4cka na cvi\u010denie<\/a>, ktor\u00fa vyu\u017eijete pri <strong>posil\u0148ovan\u00ed cel\u00e9ho tela<\/strong>. Cviky uveden\u00e9 ni\u017e\u0161ie tak pokojne zara\u010fte v jednom full body tr\u00e9ningu. M\u00f4\u017eete si v\u0161ak tie\u017e vybra\u0165 len tie, ktor\u00e9 sa v\u00e1m hodia napr\u00edklad do tr\u00e9ningu <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\">brucha<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\">zadku alebo n\u00f4h<\/a>.<\/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\u00e9ning, v r\u00e1mci ktor\u00e9ho urob\u00edte <strong>8 \u2013 20 opakovan\u00ed<\/strong> ka\u017ed\u00e9ho cviku v <strong>3 \u2013 4 s\u00e9ri\u00e1ch.<\/strong> Medzi s\u00e9riami si d\u00e1vajte 1 \u2013 2 min\u00fatov\u00fa pauzu. Za\u010dnite na men\u0161om po\u010dte opakovan\u00ed aj s\u00e9ri\u00ed a postupne pod\u013ea toho, ako budete silnie\u0165, tr\u00e9ning predl\u017eujte. Rovnako si na bud\u00facom tr\u00e9ningu m\u00f4\u017eete vzia\u0165 \u0165a\u017e\u0161\u00ed powerbag.<\/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 cvikov si taktie\u017e m\u00f4\u017eete vytvori\u0165 <strong>HIIT \u010di kruhov\u00fd tr\u00e9ning.<\/strong> Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 s powerbagom cvi\u010di\u0165 pravidelne, ide\u00e1lne <strong>2 \u2013 3-kr\u00e1t t\u00fd\u017edenne.<\/strong> Nezab\u00fadajte ani na odpo\u010dinok, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\">regener\u00e1ciu<\/a>, a v\u00fdsledky taktie\u017e podporte kvalitn\u00fdm <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\">jed\u00e1lni\u010dkom<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/iStock-1470684180-1124x749.jpg\" alt=\"Pre\u010do cvi\u010di\u0165 s powerbagom?\" class=\"wp-image-534546\" title=\"Pre\u010do cvi\u010di\u0165 s powerbagom?\" 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\">Pr\u00edklad HIITu s powerbagom:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4 \u2013 6 cvikov&nbsp;<\/li>\n\n\n\n<li>30 sek\u00fand cvi\u010d\u00edte jeden cvik a potom 30 sek\u00fand odpo\u010d\u00edvate<\/li>\n\n\n\n<li>nasleduje \u010fal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161etk\u00fdch m\u00e1te hotov\u00fa jednu s\u00e9riu<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3 \u2013 4 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\">Pr\u00edklad kruhov\u00e9ho tr\u00e9ningu s powerbagom:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4 \u2013 6 cvikov&nbsp;<\/li>\n\n\n\n<li>postupne odcvi\u010d\u00edte 8 \u2013 20 opakovan\u00ed ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>v pr\u00edpade izometrick\u00fdch cvikov, ako je napr\u00edklad plank, sa sna\u017ete dr\u017ea\u0165 t\u00fato polohu aspo\u0148 15 sek\u00fand<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3 \u2013 4 s\u00e9rie<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty 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>Pokia\u013e cvi\u010d\u00edte hlavne doma a chcete dosiahnu\u0165 \u010do najlep\u0161ie v\u00fdsledky, nezaob\u00eddete sa bez tr\u00e9ningov\u00e9ho pl\u00e1nu. S t\u00fdm v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"><strong>Ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/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=\"36229,36322,48829,86101\" ><\/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_efektivnych_cvikov_s_powerbagom_na_cele_telo\"><\/span>15 efekt\u00edvnych cvikov s powerbagom na cel\u00e9 telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento tr\u00e9ning potrebujete pohodln\u00e9 <a href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\">\u0161portov\u00e9 oble\u010denie<\/a>, pevn\u00fa obuv, <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">cvi\u010debn\u00fa podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">lavicu<\/a> (pr\u00edpadne <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">bed\u0148u<\/a> alebo gau\u010d) a samozrejme <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\">powerbag<\/a>. Ne\u017e sa pust\u00edte do cvi\u010denia, <strong>nezabudnite na zahriatie<\/strong> (beh na mieste alebo sk\u00e1kanie cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\">\u0161vihadlo<\/a>) <strong>a rozh\u00fdbanie cel\u00e9ho tela.<\/strong> Ak m\u00e1te na v\u00fdber z viacer\u00fdch powerbagov, rad\u0161ej za\u010dnite s \u013eah\u0161\u00edm. Ke\u010f to pre v\u00e1s bude pr\u00edli\u0161 jednoduch\u00e9, vezmite si na \u010fal\u0161iu s\u00e9riu \u0165a\u017e\u0161\u00ed variant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e1jdete tu cviky na <strong>ramen\u00e1, chrb\u00e1t, pa\u017ee, brucho a tie\u017e doln\u00fa polovicu tela.<\/strong> M\u00f4\u017eete si z nich vytvori\u0165 tr\u00e9ning cel\u00e9ho tela alebo si vybra\u0165 zop\u00e1r cvikov na ur\u010dit\u00fa partiu.<\/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 ramen\u00e1 s powerbagom (Powerbag Shoulder Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a chy\u0165te powerbag za bo\u010dn\u00e9 madl\u00e1. Narovnajte sa a mierne pokr\u010dte kolen\u00e1. Zdvihnite powerbag a\u017e pod bradu tesne pred horn\u00fa \u010das\u0165 hrudn\u00edka. Z\u00e1p\u00e4stia dr\u017ete rovno, ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom a kontrolovan\u00fdm pohybom vzpa\u017ete. Potom s n\u00e1dychom plynule vr\u00e1\u0165te powerbag do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdvihnut\u00e9 ramen\u00e1, ohnut\u00e9 z\u00e1p\u00e4stia, nekontrolovan\u00fd (\u0161klbav\u00fd) pohyb, nevhodn\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 tlaky na ramen\u00e1 s powerbagom?\" class=\"wp-image-534440\" title=\"Ako cvi\u010di\u0165 tlaky na ramen\u00e1 s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Predpa\u017eovanie s powerbagom (Powerbag Front Raise)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov. Powerbag postavte na v\u00fd\u0161ku a chy\u0165te ho oboma rukami z boku za prostredn\u00fa \u010das\u0165. Narovnajte sa a mierne pokr\u010dte kolen\u00e1. Ruky pokr\u010dte v lak\u0165och a powerbag dr\u017ete tesne pred telom. Ramen\u00e1 stiahnite smerom od u\u0161\u00ed a lopatky fixujte k sebe.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom a kontrolovan\u00fdm pohybom predpa\u017ete. Lakte nechajte mierne pokr\u010den\u00e9. V tejto poz\u00edcii m\u00f4\u017eete zaradi\u0165 1 \u2013 2 sekundov\u00fa v\u00fddr\u017e. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdvihnut\u00e9 ramen\u00e1, nekontrolovan\u00fd (\u0161klbav\u00fd) pohyb, mal\u00fd rozsah pohybu, nevhodn\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 predpa\u017eovanie s powerbagom?\" class=\"wp-image-534504\" title=\"Ako cvi\u010di\u0165 predpa\u017eovanie s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Bicepsov\u00fd zdvih s powerbagom (Powerbag Biceps Curl)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a chy\u0165te <a href=\"https:\/\/gymbeam.sk\/vodny-posilnovaci-vak-powerbag-gymbeam.html\">powerbag<\/a> oboma rukami za hlavn\u00e9 \u00fachyty. Narovnajte sa, mierne pokr\u010dte kolen\u00e1 a powerbag dr\u017ete natiahnut\u00fdmi rukami pri va\u0161ich bokoch.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie bicepsu pokr\u010dte lakte a zdvihnite powerbag k ramen\u00e1m. V hornej polohe m\u00f4\u017eete zaradi\u0165 1 \u20132 sekundov\u00fa v\u00fddr\u017e. Potom ho s n\u00e1dychom vr\u00e1\u0165te kontrolovane do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zap\u00e1janie doln\u00fdch kon\u010dat\u00edn, lakte smeruj\u00face od tela, oh\u00fdbanie z\u00e1p\u00e4stia, preh\u00fdbanie v chrbte, nekontrolovan\u00fd pohyb, nedostato\u010dn\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.cz\/blog\/wp-content\/uploads\/2024\/03\/47-bicepsovy-zdvih.gif\" alt=\"Ako cvi\u010di\u0165 bicepsov\u00fd zdvih s powerbagom?\" class=\"wp-image-534327\" title=\"Ako cvi\u010di\u0165 bicepsov\u00fd zdvih s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Tricepsov\u00e9 tlaky s powerbagom (Powerbag Triceps Extensions)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a chy\u0165te powerbag oboma rukami za hlavn\u00e9 \u00fachyty. Narovnajte sa, mierne pokr\u010dte kolen\u00e1 a powerbag dr\u017ete nad hlavou.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte pa\u017ee v lak\u0165och a powerbag kontrolovan\u00fdm pohybom spustite za horn\u00fa \u010das\u0165 chrbta. Potom s v\u00fddychom pomocou kontrakcie tricepsu pa\u017ee narovnajte a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Ramen\u00e1 zost\u00e1vaj\u00fa po cel\u00fa dobu cviku v rovnakej polohe.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostato\u010dn\u00fd rozsah pohybu, nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky s powerbagom?\" class=\"wp-image-534343\" title=\"Ako cvi\u010di\u0165 tricepsov\u00e9 tlaky s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Tlaky na prsia s powerbagom (Powerbag Chest Press)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\">podlo\u017eku<\/a>. Lopatky dr\u017ete pri sebe a powerbag chy\u0165te oboma rukami za hlavn\u00e9 \u00fachyty. Pokr\u010dte lakte a umiestnite ho nad hrudn\u00edk. Pokr\u010dte kolen\u00e1, p\u00e4ty prisu\u0148te k zadku a nechajte ich polo\u017een\u00e9 na podlo\u017eke.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom narovnajte lakte, predpa\u017ete a zdvihnite powerbag nad seba (pribli\u017ene do \u00farovne nad v\u00e1\u0161 krk). S n\u00e1dychom ho kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, lakte smeruj\u00fa od tela, nadmern\u00e9 preh\u00fdbanie v chrbte, 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=\"Ako cvi\u010di\u0165 tlaky na prsia s powerbagom?\" class=\"wp-image-534279\" title=\"Ako cvi\u010di\u0165 tlaky na prsia s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Pr\u00ed\u0165ahy powerbagu v predklone (Powerbag Bent Over Row)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov a \u013eahko pokr\u010dte kolen\u00e1. Mierne sa predklo\u0148te s t\u00fdm, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed so zafixovan\u00fdmi lopatkami, ramen\u00e1 stiahnut\u00e9 smerom od u\u0161\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Chy\u0165te powerbag oboma rukami za hlavn\u00e9 \u00fachopy a zdvihnite ho p\u00e1r centimetrov nad zem.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou kontrakcie svalov chrbta pritiahnite powerbag k bokom. Potom ho kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eatenie chrbta, vyrovnanie kolien, nedostato\u010dn\u00fd predklon trupu, nedostato\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=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy v predklone s powerbagom?\" class=\"wp-image-534375\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy v predklone s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. \u00daklony do strany s powerbagom (Powerbag Side Bends)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov, powerbag umiestnite do polohy na v\u00fd\u0161ku a chy\u0165te ho za horn\u00fd \u00fachyt jednou rukou. Druh\u00fa ruku pokr\u010dte a polo\u017ete dla\u0148ou na hlavu alebo ju dajte v bok.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom vykonajte \u00faklon na stranu, kde dr\u017e\u00edte powerbag. Dlane sa sna\u017ete dosta\u0165 a\u017e nad koleno. Potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po dokon\u010den\u00ed celej s\u00e9rie vyme\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Predklon alebo z\u00e1klon trupu, nedostato\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=\"Ako cvi\u010di\u0165 \u00faklony do strany s powerbagom?\" class=\"wp-image-534488\" title=\"Ako cvi\u010di\u0165 \u00faklony do strany s powerbagom?\"\/><\/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. Rot\u00e1cia okolo tela s powerbagom (Powerbag Rotation)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Chy\u0165te powerbag za hlavn\u00e9 \u00fachyty oboma rukami. Narovnajte sa, dr\u017ete powerbag narovnan\u00fdmi rukami pred stehnami a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pokr\u010dte lakte a vykonajte s powerbagom rot\u00e1ciu za hlavou na jednu stranu. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy, nad\u00fdchnite sa a urobte rot\u00e1ciu na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela, nadmern\u00e9 preh\u00fdbanie chrbta.<\/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=\"Ako cvi\u010di\u0165 rot\u00e1cie s powerbagom?\" class=\"wp-image-534407\" title=\"Ako cvi\u010di\u0165 rot\u00e1cie s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Plank s pos\u00favan\u00edm powerbagu (Powerbag Plank Drag)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na natiahnut\u00fdch ruk\u00e1ch. Nohy posu\u0148te od seba na \u0161\u00edrku v\u00e4\u010d\u0161iu, ne\u017e je vzdialenos\u0165 va\u0161ich ramien. Powerbag polo\u017ete ved\u013ea seba pod \u00farove\u0148 va\u0161ich dlan\u00ed. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite dla\u0148, ktor\u00e1 je na opa\u010dnej strane ako powerbag. Ten chy\u0165te za bo\u010dn\u00fd \u00fachyt a posu\u0148te na druh\u00fa stranu. Potom zdvihnite druh\u00fa dla\u0148 a zase presu\u0148te powerbag na druh\u00fa stranu. Takto pokra\u010dujte a\u017e do dokon\u010denia celej s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor, 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\/51-plank-s-posuvanim-bagu.gif\" alt=\"Ako cvi\u010di\u0165 plank s powerbagom?\" class=\"wp-image-534391\" title=\"Ako cvi\u010di\u0165 plank s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Zadn\u00fd drep s powerbagom (Powerbag Back Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov, powerbag chy\u0165te oboma rukami a polo\u017ete si ho na ramen\u00e1.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. H\u013abku drepu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice a dok\u00e1zali ste sa z tejto poz\u00edcie zdvihn\u00fa\u0165. Os kolena, \u010dlenku a \u0161pi\u010dky nohy zost\u00e1va v jednej rovine. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu, nadmern\u00e1 alebo nedostato\u010dn\u00e1 z\u00e1\u0165a\u017e na osi.<\/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=\"Ako cvi\u010di\u0165 drep s powerbagom?\" class=\"wp-image-534424\" title=\"Ako cvi\u010di\u0165 drep s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpad a twist s powerbagom (Powerbag Lunge And Twist)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov, powerbag chy\u0165te oboma rukami a dr\u017ete ho pred telom. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom preneste v\u00e1hu na jednu nohu a druhou urobte v\u00fdpad vpred. Zadn\u00e1 noha sa m\u00f4\u017ee \u013eahko dotkn\u00fa\u0165 <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-baby-pink-beastpink.html\" class=\"ek-link\">podlo\u017eky<\/a>. Potom s v\u00fddychom vyto\u010dte hrudn\u00edk a urobte rot\u00e1ciu s powerbagom na stranu nohy, ktor\u00e1 je vo v\u00fdpade. S n\u00e1dychom sa oto\u010dte sp\u00e4\u0165 a potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Nadvia\u017ete hne\u010f \u010fal\u0161\u00edm opakovan\u00edm na rovnak\u00fa nohu a po dokon\u010den\u00ed celej s\u00e9rie vyme\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 v\u00fdpad a twist s powerbagom?\" class=\"wp-image-534295\" title=\"Ako cvi\u010di\u0165 v\u00fdpad a twist s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. V\u00fdpad vzad s powerbagom (Powerbag Back Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku va\u0161ich bokov, powerbag chy\u0165te do n\u00e1ru\u010dia a dr\u017ete ho pred hrudn\u00edkom. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom urobte jednou nohou v\u00fdpad vzad. V\u00e1ha zost\u00e1va na stojnej nohe. Kolenom zadnej nohy sa z\u013eahka dotknite podlo\u017eky a s v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom nadvia\u017ete hne\u010f \u010fal\u0161\u00edm opakovan\u00edm. Striedajte nohy alebo najprv odcvi\u010dte cel\u00fa s\u00e9riu na jednu stranu a potom na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 v\u00fdpad s powerbagom?\" class=\"wp-image-534311\" title=\"Ako cvi\u010di\u0165 v\u00fdpad s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">13. M\u0155tvy \u0165ah na jednej nohe s powerbagom (Powerbag Single Leg Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami tesne ved\u013ea seba, powerbag chy\u0165te natiahnut\u00fdmi rukami a dr\u017ete ho pred stehnami. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Preneste v\u00e1hu na stojn\u00fa nohu, ktor\u00e1 je mierne pokr\u010den\u00e1 v kolene. S n\u00e1dychom sa predklo\u0148te a s\u00fa\u010dasne zano\u017ete druh\u00fa nohu, ktor\u00e1 zost\u00e1va natiahnut\u00e1. Powerbag sa m\u00f4\u017ee v spodnej poz\u00edcii \u013eahko dotkn\u00fa\u0165 zeme. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadnej strany stehien a zadku vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom vyme\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu, nekontrolovan\u00fd pohyb, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah na jednej nohe s powerbagom?\" class=\"wp-image-534359\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah na jednej nohe s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">14. Sumo m\u0155tvy \u0165ah s powerbagom (Powerbag Sumo Deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete powerbag na d\u013a\u017eku pred seba a postavte sa s chodidlami vo vzdialenosti v\u00e4\u010d\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. \u0160pi\u010dky chodidiel a kolen\u00e1 smeruj\u00fa do str\u00e1n. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k powerbagu s t\u00fdm, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom ho oboma rukami chy\u0165te za \u00fachyty.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a potom plynule aj trup. Powerbag cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Gu\u013eanie chrbta, nekontrolovan\u00fd pohyb, 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\/55-sumo-deadlift.gif\" alt=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah s powerbagom?\" class=\"wp-image-534456\" title=\"Ako cvi\u010di\u0165 sumo m\u0155tvy \u0165ah s powerbagom?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">15. Bulharsk\u00fd drep so sandbagom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\">posil\u0148ovaciu lavicu<\/a> \u010di bed\u0148u (pr\u00edpadne gau\u010d) s chodidlami na \u0161\u00edrku va\u0161ich bokov. Powerbag si polo\u017ete za hlavu na ramen\u00e1 a chy\u0165te za \u00fachyty oboma rukami. Urobte v\u00e4\u010d\u0161\u00ed krok vpred, jednu nohu polo\u017ete priehlavkom na lavicu a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S n\u00e1dychom pokr\u010dte koleno prednej nohy a urobte v\u00fdpad na mieste. Str\u00e1\u017ete si, aby koleno prednej nohy po cel\u00fa dobu smerovalo von, rovnako ako chodidlo. V spodnej polohe sa m\u00f4\u017eete kolenom zadnej nohy \u013eahko dotkn\u00fa\u0165 podlo\u017eky. Potom sa s v\u00fddychom narovnajte a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a rovnak\u00fd cvik urobte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, koleno smeruje dovn\u00fatra, zl\u00e1 koordin\u00e1cia pohybu, nadmern\u00e9 predkl\u00e1\u0148anie dopredu.<\/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=\"Ako cvi\u010di\u0165 bulharsk\u00fd drep s powerbagom?\" class=\"wp-image-534472\" title=\"Ako cvi\u010di\u0165 bulharsk\u00fd drep s powerbagom?\"\/><\/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>Tr\u00e9ning cel\u00e9ho tela zvl\u00e1dnete aj s balan\u010dnou podlo\u017ekou. \u00da\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\">10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela<\/a>.<\/strong><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ningu hlavn\u00fdch svalov\u00fdch parti\u00ed m\u00f4\u017eete zaradi\u0165 aj cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-fitloptou-na-posilnenie-celeho-tela\/\"><strong>13 najlep\u0161\u00edch cvikov s fit loptou na cel\u00e9 telo.<\/strong><\/a><\/li>\n\n\n\n<li>Nem\u00e1te po ruke \u017eiadne cvi\u010debn\u00e9 pom\u00f4cky? Nevad\u00ed. Aj tak si m\u00f4\u017eete kvalitne zacvi\u010di\u0165 napr\u00edklad pod\u013ea \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\">12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho<\/a>.<\/strong><\/li>\n\n\n\n<li>Pokia\u013e sa chcete zamera\u0165 na posil\u0148ovanie bru\u0161n\u00fdch svalov, m\u00f4\u017eete si zacvi\u010di\u0165 napr\u00edklad s medicinbalom pod\u013ea \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/\"><strong>10 najlep\u0161\u00edch cvikov s medicinbalom na brucho.<\/strong><\/a><\/li>\n\n\n\n<li>Spevni\u0165 a vyrysova\u0165 brucho v\u00e1m pom\u00f4\u017ee aj plank. Tie najlep\u0161ie vari\u00e1cie tohto cviku n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\"><strong>24 najefekt\u00edvnej\u0161\u00edch variantov planku.<\/strong><\/a><\/li>\n\n\n\n<li>A pokia\u013e sa chcete len natiahnu\u0165, vysk\u00fa\u0161ajte cviky s foam rollerom pod\u013ea \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\">Ako pou\u017e\u00edva\u0165 foam roller? 8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom.<\/a><\/strong><\/li>\n\n\n\n<li>Pl\u00e1nujete si doma vytvori\u0165 dom\u00e1ce fitko? V tom pr\u00edpade by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\"><strong>Vybavenie dom\u00e1cej posil\u0148ovne: Ktor\u00e9 pom\u00f4cky a pr\u00edslu\u0161enstvo nesmie ch\u00fdba\u0165?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010denie s posil\u0148ovac\u00edm vakom m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, <strong>ako si spestri\u0165 tr\u00e9ning, zabr\u00e1ni\u0165 stagn\u00e1cii a z\u00edska\u0165 lep\u0161ie v\u00fdsledky.<\/strong> Komplexne s n\u00edm precvi\u010d\u00edte cel\u00e9 telo a vyu\u017eijete ho aj na tr\u00e9ning jednotliv\u00fdch parti\u00ed. Z jeho v\u00fdhod v\u0161ak nemusia \u0165a\u017ei\u0165 iba pokro\u010dil\u00ed \u0161portovci. V\u010faka r\u00f4znym ve\u013ekostiam ho na tr\u00e9ning m\u00f4\u017eu zaradi\u0165 aj za\u010diato\u010dn\u00edci. Okrem toho ide o <strong>skvel\u00fa univerz\u00e1lnu \u0161portov\u00fa pom\u00f4cku,<\/strong> ktor\u00e1 n\u00e1jde svoje miesto v ka\u017edej dom\u00e1cej posil\u0148ovni. Myslite v\u0161ak na to, \u017ee najlep\u0161ie v\u00fdsledky dosiahnete, ke\u010f budete cvi\u010di\u0165 pravidelne, aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne. Nezabudnite ani na dostato\u010dn\u00fd odpo\u010dinok a kvalitn\u00fa stravu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning s powerbagom.<\/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 skvel\u00e1 tr\u00e9ningov\u00e1 pom\u00f4cka, ktor\u00e1 sa hod\u00ed na precvi\u010denie cel\u00e9ho tela. V \u010dl\u00e1nku n\u00e1jdete cel\u00fd rad cvikov na pa\u017ee, brucho, zadok aj stehn\u00e1 vr\u00e1tane spr\u00e1vnej techniky a naj\u010dastej\u0161\u00edch ch\u00fdb.<\/p>\n","protected":false},"author":129,"featured_media":534276,"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":[6058,6139,6168,6062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-536835","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-domaci-trening","10":"tag-pomocky-na-cvicenie","11":"tag-trening","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 najlep\u0161\u00edch cvikov s powerbagom na cel\u00e9 telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne cvi\u010di\u0165 so sandbagom alebo powerbagom? 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