{"id":570299,"date":"2024-05-20T10:00:00","date_gmt":"2024-05-20T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=570299"},"modified":"2024-05-22T08:11:44","modified_gmt":"2024-05-22T06:11:44","slug":"12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/","title":{"rendered":"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy"},"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\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#Co_je_to_booty_band\" title=\"Co je to booty band?\">Co je to booty band?<\/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\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#Proc_cvicit_s_booty_bandy\" title=\"Pro\u010d cvi\u010dit s booty bandy?\">Pro\u010d cvi\u010dit s booty bandy?<\/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\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#Jak_cvicit_s_booty_bandy_na_zadek_a_nohy\" title=\"Jak cvi\u010dit s booty bandy na zadek a nohy?\">Jak cvi\u010dit s booty bandy na zadek a nohy?<\/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\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#12_cviku_s_booty_bandy_na_zadek_a_nohy\" title=\"12 cvik\u016f s booty bandy na zadek a nohy\">12 cvik\u016f s booty bandy na zadek a nohy<\/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\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#Trenink_na_zpevneni_zadku_s_posilovaci_gumou\" title=\"Tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou&nbsp;\">Tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou&nbsp;<\/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\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#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-7\" href=\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#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>Posilovac\u00ed gumy zn\u00e1m\u00e9 jako booty bandy ji\u017e p\u00e1r let pat\u0159\u00ed mezi <strong>nejobl\u00edben\u011bj\u0161\u00ed pom\u016fcky na cvi\u010den\u00ed.<\/strong> A nen\u00ed se \u010demu divit. Najdou si sv\u00e9 m\u00edsto v tr\u00e9ninkov\u00e9m pl\u00e1nu sportovc\u016f v\u0161ech kategori\u00ed. V prvn\u00ed \u0159ad\u011b <strong>dok\u00e1\u017eou skv\u011ble aktivovat svaly h\u00fd\u017ed\u00ed a stehen,<\/strong> co\u017e se hod\u00ed t\u0159eba p\u0159ed n\u00e1ro\u010dn\u00fdm tr\u00e9ninkem s \u010dinkami. Nenechte se v\u0161ak o\u0161\u00e1lit jejich nevinn\u00fdm vzhledem. I samy o sob\u011b sta\u010d\u00ed na <strong>kvalitn\u00ed tr\u00e9nink doln\u00ed poloviny t\u011bla,<\/strong> p\u0159i kter\u00e9m za\u017eijete po\u0159\u00e1dnou intenzitu a p\u00e1len\u00ed v m\u00edstech, kde je to \u017e\u00e1douc\u00ed. Proto se cviky s booty bandy z dne\u0161n\u00edho \u010dl\u00e1nku hod\u00ed ka\u017ed\u00e9mu, kdo si chce po\u0159\u00e1dn\u011b zamakat a hlavn\u011b<strong> zapracovat na kulat\u00e9m zadku a pevn\u00fdch stehnech.<\/strong>&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_booty_band\"><\/span>Co je to booty band?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilovac\u00ed gumy<\/a> s uzav\u0159en\u00fdm obvodem neboli booty bandy \u010di mini bandy pat\u0159\u00ed mezi <strong>nejpopul\u00e1rn\u011bj\u0161\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pom\u016fcky na cvi\u010den\u00ed.<\/strong><\/a> Jsou navr\u017eeny tak, aby dob\u0159e dr\u017eely na noh\u00e1ch, zejm\u00e9na pak nad koleny. Existuj\u00ed v r\u016fzn\u00fdch proveden\u00edch, kter\u00e1 se li\u0161\u00ed barvami, velikost\u00ed obvodu, tlou\u0161\u0165kou, materi\u00e1lem i odporem. M\u016f\u017eete natrefit na <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">textiln\u00ed<\/a> i <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-set-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">latexov\u00e9<\/a> a vybrat si mezi jednotliv\u00fdmi gumami nebo cel\u00fdm setem odporov\u00fdch gum. Hlavn\u00ed v\u00fdhodou l\u00e1tkov\u00fdch je, \u017ee jsou p\u0159\u00edjemn\u011bj\u0161\u00ed na poko\u017ece a l\u00e9pe dr\u017e\u00ed na m\u00edst\u011b.<\/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\">Jak si vybrat vhodn\u00fd booty band?<strong><\/strong><\/h3>\n\n\n\n<p>Pro <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a> obecn\u011b plat\u00ed, \u017ee \u010d\u00edm je <strong>pevn\u011bj\u0161\u00ed (tu\u017e\u0161\u00ed), t\u00edm m\u00e1 v\u011bt\u0161\u00ed odpor <\/strong>a tr\u00e9nink s n\u00ed bude n\u00e1ro\u010dn\u011bj\u0161\u00ed. Za\u010d\u00e1te\u010dn\u00edk\u016fm doporu\u010dujeme nejprve cvi\u010dit s ni\u017e\u0161\u00edmi odpory a \u010dasem z\u00e1t\u011b\u017e zvy\u0161ovat podle toho, jak budou s\u00edlit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u00fdb\u011bru vhodn\u00e9ho booty bandu v\u0161ak hraje roli tak\u00e9 konkr\u00e9tn\u00ed cvik. Sami mo\u017en\u00e1 p\u0159ijdete na to, \u017ee na n\u011bkter\u00e9 cviky si klidn\u011b m\u016f\u017eete vz\u00edt i tu nejpevn\u011bj\u0161\u00ed gumu, a jin\u00e9 budete schopni zvl\u00e1dat jen s nejni\u017e\u0161\u00edm odporem. Proto <strong>je ide\u00e1ln\u00ed po\u0159\u00eddit celou <\/strong><a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sadu booty band\u016f<\/strong><\/a><strong>, a m\u00edt tak po ruce v\u00edce druh\u016f gum s odli\u0161n\u00fdmi odpory.&nbsp;<\/strong><\/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\/05\/DSCF0209-1124x749.jpg\" alt=\"Booty bandy na cvi\u010den\u00ed\" class=\"wp-image-570339\" title=\"Booty bandy na cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/DSCF0209-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_cvicit_s_booty_bandy\"><\/span>Pro\u010d cvi\u010dit s booty bandy?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Booty bandy nejsou jen pom\u016fckou, kter\u00e1 v\u00e1m pom\u016f\u017ee v dosa\u017een\u00ed <strong>vypracovan\u00e9ho zade\u010dku a stehen.<\/strong> Pou\u017e\u00edvaj\u00ed se i p\u0159ed tr\u00e9ninkem s t\u011b\u017ek\u00fdmi vahami nebo po jeho skon\u010den\u00ed. Co v\u0161e stoj\u00ed za jejich popularitou?&nbsp;<\/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. Zacvi\u010d\u00ed si s nimi za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed<\/h3>\n\n\n\n<p>Jak u\u017e v\u00edte, existuj\u00ed booty bandy s r\u016fzn\u00fdmi odpory. D\u00edky tomu je na tr\u00e9ninku vyu\u017eij\u00ed ti, co se cvi\u010den\u00edm teprve za\u010d\u00ednaj\u00ed, stejn\u011b jako zku\u0161en\u011bj\u0161\u00ed sportovci. Krom\u011b toho se jedn\u00e1 o <strong>cviky nen\u00e1ro\u010dn\u00e9 na proveden\u00ed, kter\u00e9 se rychle nau\u010d\u00edte.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Jsou skladn\u00e9 a p\u0159enosn\u00e9<\/h3>\n\n\n\n<p>Nezaberou moc prostoru, tak\u017ee si najdou sv\u00e9 m\u00edsto v ka\u017ed\u00e9 dom\u00e1cnosti i <a href=\"https:\/\/gymbeam.cz\/tasky-do-fitka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00ed ta\u0161ce<\/a>. M\u016f\u017eete si je tak <strong>vz\u00edt kamkoliv s sebou, <\/strong>t\u0159eba do posilovny, 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> nebo na dovolenou. Zacvi\u010d\u00edte si tak s nimi kdekoliv. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pomohou zpevnit a vytvarovat zadek i nohy<\/h3>\n\n\n\n<p>Jak zm\u011bnit tvar zadku? Je to celkem jednoduch\u00e9, sta\u010d\u00ed se dostate\u010dn\u011b dlouho a pravideln\u011b v\u011bnovat cvi\u010den\u00ed h\u00fd\u017ed\u00ed. S t\u00edm pomohou pr\u00e1v\u011b booty bandy, kter\u00e9 dok\u00e1\u017eou skv\u011ble <strong>aktivovat svaly h\u00fd\u017ed\u00ed i stehen. <\/strong>Skv\u011ble se tak hod\u00ed na tr\u00e9nink spodn\u00ed poloviny t\u011bla. Pokud jste doposud cvi\u010dily jen s vlastn\u00ed vahou, zaru\u010den\u011b posunou va\u0161e v\u00fdsledky o level v\u00fd\u0161. Nov\u00fd impuls v\u0161ak p\u0159inesou tak\u00e9 v p\u0159\u00edpad\u011b, \u017ee tr\u00e9nujete i s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/cinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinkami<\/a> a jinou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e\u00ed<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt, na co dal\u0161\u00edho se zam\u011b\u0159it, kdy\u017e chcete zv\u011bt\u0161it a zakulatit zadek nebo z\u00edskat pevn\u00e1 stehna, dozv\u00edte se to v \u010dl\u00e1nku <strong><a aria-label=\"Jak zpevnit a vytvarovat zadek i nohy. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak zpevnit a vytvarovat zadek i nohy.<\/a>&nbsp;<\/strong><\/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\/05\/ua_kateryna_kononova_022023_04-1124x749.jpg\" alt=\"Cviky s booty bandy na zadek a nohy\" class=\"wp-image-570355\" title=\"Cviky s booty bandy na zadek a nohy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/ua_kateryna_kononova_022023_04-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Hod\u00ed se do rozcvi\u010dky p\u0159ed tr\u00e9ninkem doln\u00ed poloviny t\u011bla<\/h3>\n\n\n\n<p>Tyto posilovac\u00ed gumy vyu\u017eijete i <strong>v r\u00e1mci rozcvi\u010dky p\u0159ed t\u011b\u017ek\u00fdmi <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>d\u0159epy<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hip thustry<\/strong><\/a><strong>, mrtv\u00fdmi tahy <\/strong>a dal\u0161\u00edmi n\u00e1ro\u010dn\u00fdmi cviky na doln\u00ed polovinu t\u011bla. Pomohou svaly zah\u0159\u00e1t, aktivovat a p\u0159ipravit na z\u00e1t\u011b\u017e. D\u00edky tomu zvl\u00e1dnete rychleji p\u0159echod na t\u011b\u017e\u0161\u00ed v\u00e1hy a z\u00e1rove\u0148 sn\u00ed\u017e\u00edte riziko poran\u011bn\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vhodn\u00e9 i na z\u00e1v\u011br tr\u00e9ninku<\/h3>\n\n\n\n<p>Pokud chcete <strong>zakon\u010dit tr\u00e9nink zadku po\u0159\u00e1dnou vypalova\u010dkou,<\/strong> s\u00e1hn\u011bte po booty bandu! Vy\u017ed\u00edm\u00e1 z va\u0161ich sval\u016f maximum a dod\u00e1 jim dal\u0161\u00ed impuls pro r\u016fst a s\u00edlen\u00ed. Po takov\u00e9m fini\u0161i budete z gymu spolehliv\u011b odch\u00e1zet s pocitem dob\u0159e odveden\u00e9 pr\u00e1ce a spolehliv\u011b tak zapracujete na r\u016fstu sval\u016f na zadku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete zacvi\u010dit s posilovac\u00ed gumou i na pa\u017ee nebo b\u0159icho, \u00fa\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>30 cvik\u016f s posilovac\u00ed gumou na cel\u00e9 t\u011blo.<\/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=\"36298,36328,50911,50953,50959\" ><\/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=\"Jak_cvicit_s_booty_bandy_na_zadek_a_nohy\"><\/span>Jak cvi\u010dit s booty bandy na zadek a nohy?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b booty band\u016f budete na tr\u00e9nink pot\u0159ebovat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edk<\/a>, kter\u00fd si d\u00e1te pod sebe. N\u00ed\u017ee najdete 12 cvik\u016f na zadek a nohy. Vyberte si z nich ty, kter\u00e9 chcete za\u0159adit do tr\u00e9ninku. M\u016f\u017eete je <strong>p\u0159idat k posilov\u00e1n\u00ed jin\u00e9 t\u011blesn\u00e9 partie nebo si z nich vytvo\u0159it samostatn\u00fd tr\u00e9nink. <\/strong>Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 tyto cviky prov\u00e1d\u011bt pravideln\u011b, ide\u00e1ln\u011b 2\u20133kr\u00e1t t\u00fddn\u011b. Postupn\u011b zvy\u0161ujte n\u00e1ro\u010dnost cvik\u016f pomoc\u00ed gumy s vy\u0161\u0161\u00edm odporem nebo p\u0159id\u00e1vejte po\u010det opakov\u00e1n\u00ed \u010di s\u00e9ri\u00ed. Nezapom\u00ednejte ale d\u00e1vat b\u0159i\u0161n\u00edm sval\u016fm tak\u00e9 prostor pro regeneraci a v\u00fdsledky podpo\u0159it i kvalitn\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det opakov\u00e1n\u00ed ka\u017ed\u00e9ho cviku je <strong>10\u201320 (na ka\u017edou stranu), kter\u00e9 odcvi\u010d\u00edte ve 3\u20134 s\u00e9ri\u00edch. <\/strong>Za\u010dn\u011bte s ni\u017e\u0161\u00edmi po\u010dty opakov\u00e1n\u00ed i s\u00e9ri\u00ed a pak postupn\u011b p\u0159id\u00e1vejte. To stejn\u00e9 plat\u00ed pro odpor gumy, za\u010dn\u011bte s ni\u017e\u0161\u00edm a a\u017e se na to budete c\u00edtit, vyzkou\u0161ejte vy\u0161\u0161\u00ed. Z\u00e1t\u011b\u017e ale zvy\u0161ujte pouze v p\u0159\u00edpad\u011b, \u017ee v\u00e1m to moc nesn\u00ed\u017e\u00ed rozsah pohybu a celkov\u011b nezhor\u0161\u00ed techniku cviku. Ta je toti\u017e pro dosa\u017een\u00ed v\u00fdsledk\u016f kl\u00ed\u010dov\u00e1.&nbsp;A jak dlouho trv\u00e1 zpevn\u011bn\u00ed zadku? Bohu\u017eel to je u ka\u017ed\u00e9ho tak trochu odli\u0161n\u00e9. Obecn\u011b ale plat\u00ed, \u017ee prvn\u00ed viditeln\u011bj\u0161\u00ed v\u00fdsledky by se m\u011bly dostavit v \u0159\u00e1du n\u011bkolika t\u00fddn\u016f.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud nev\u00edte, jak si tr\u00e9nink na zadek a nohy sestavit, <strong>vyzkou\u0161ejte t\u0159eba HIIT nebo kruhov\u00fd tr\u00e9nink.<\/strong><\/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\">\n<h3 class=\"wp-block-heading\">1. HIIT:<\/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<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Kruhov\u00fd tr\u00e9nink:&nbsp;<\/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 10\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/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<br><br><br><br><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S t\u00edm, jak si vytvo\u0159it vlastn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny.<\/strong><\/a><\/li>\n\n\n\n<li>Pro ka\u017ed\u00e9ho, kdo cvi\u010d\u00ed p\u0159ev\u00e1\u017en\u011b doma, m\u00e1me zase \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 si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1124x749.jpg\" alt=\"V\u00fdhody cvi\u010den\u00ed s booty bandy\" class=\"wp-image-570375\" title=\"V\u00fdhody cvi\u010den\u00ed s booty bandy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1214220902-2048x1365.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=\"12_cviku_s_booty_bandy_na_zadek_a_nohy\"><\/span>12 cvik\u016f s booty bandy na zadek a nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nachystejte si <strong>posilovac\u00ed gumu s uzav\u0159en\u00fdm obvodem,<\/strong> a pokud m\u00e1te cel\u00fd <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">set booty band\u016f<\/a>, klidn\u011b je m\u016f\u017eete b\u011bhem cvi\u010den\u00ed prost\u0159\u00eddat. Na prvn\u00ed s\u00e9rii si t\u0159eba vezm\u011bte gumu s ni\u017e\u0161\u00edm odporem a na druhou s v\u011bt\u0161\u00edm. P\u0159\u00edpadn\u011b je m\u016f\u017eete st\u0159\u00eddat i na jednotliv\u00e9 cviky. Jestli\u017ee m\u00e1te doma pouze <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouh\u00e9 posilovac\u00ed gumy<\/a>, m\u016f\u017eete je na konc\u00edch sv\u00e1zat a pak je vyu\u017eijete stejn\u011b jako gumy s uzav\u0159en\u00fdm obvodem. Pou\u017e\u00edt m\u016f\u017eete tak\u00e9 dlouh\u00e9 odporov\u00e9 gumy s uzav\u0159en\u00fdm obvodem, kter\u00e9 je ale pot\u0159eba p\u0159elo\u017eit na p\u016fl, aby se zmen\u0161il obvod.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te<strong> lehce zah\u0159\u00e1t <\/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\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u0161vihadlo<\/a>). <strong>Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo<\/strong> a zam\u011b\u0159te se hlavn\u011b na ky\u010dle a kolena. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti v\u011bnujte p\u00e1r minut protahov\u00e1n\u00ed.&nbsp;<\/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. Mu\u0161le (Clamshell)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Lehn\u011bte si na bok. O spodn\u00ed pokr\u010denou ruku si op\u0159ete hlavu a horn\u00ed polo\u017ete na bok nebo p\u0159ed t\u011blo dlan\u00ed na podlo\u017eku. Nohy pokr\u010dte v kolenou do p\u0159ibli\u017en\u011b 90stup\u0148ov\u00e9ho \u00fahlu. Chodidla se vz\u00e1jemn\u011b dot\u00fdkaj\u00ed po celou dobu cviku.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a rozno\u017ete. V horn\u00ed pozici m\u016f\u017eete 1\u20132 sekundy setrvat v kontrakci. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu a n\u00e1sledn\u011b na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&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\/05\/Clamshell.gif\" alt=\"Cvik mu\u0161le s booty bandem\" class=\"wp-image-570411\" title=\"Cvik mu\u0161le s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Uno\u017eov\u00e1n\u00ed vle\u017ee (Side Lying Lateral Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Lehn\u011bte si na bok. O spodn\u00ed pokr\u010denou ruku si op\u0159ete hlavu a horn\u00ed polo\u017ete na bok nebo p\u0159ed t\u011blo dlan\u00ed na podlo\u017eku. Spodn\u00ed nohu pokr\u010dte v koleni do p\u0159ibli\u017en\u011b 90stup\u0148ov\u00e9ho \u00fahlu. Horn\u00ed nohu nechte na ta\u017eenou.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a zvedn\u011bte horn\u00ed nata\u017eenou nohu. V horn\u00ed pozici m\u016f\u017eete 1\u20132 sekundu setrvat v kontrakci. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu a n\u00e1sledn\u011b na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.<\/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\/05\/Lying-side-raises.gif\" alt=\"Uno\u017eov\u00e1n\u00ed vle\u017ee s booty bandem\" class=\"wp-image-570523\" title=\"Uno\u017eov\u00e1n\u00ed vle\u017ee s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zved\u00e1n\u00ed p\u00e1nve (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Lehn\u011bte si na z\u00e1da s t\u00edm, \u017ee hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed na podlo\u017ece. Nohy pokr\u010dte v kolenou a p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm. Chodidla m\u016f\u017eete nechat celou plochou na podlo\u017ece nebo se op\u00edrejte jen o paty.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a st\u0159edu t\u011bla a zvedn\u011bte p\u00e1nev vzh\u016fru. Zvedejte ji maxim\u00e1ln\u011b do t\u00e9 v\u00fd\u0161ky, kdy jsou va\u0161e kolena, boky a ramena ve stejn\u00e9 rovin\u011b. V horn\u00ed pozici m\u016f\u017eete 1\u20132 sekundy setrvat v kontrakci. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed varianty m\u016fstku s i bez z\u00e1t\u011b\u017ee najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/\" class=\"ek-link\"><strong>Glute br<\/strong><\/a><strong><a aria-label=\"idge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">idge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek.<\/a><\/strong><\/p>\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\/05\/Glute-bridge.gif\" alt=\"Glute bridge s booty bandem\" class=\"wp-image-570491\" title=\"Glute bridge s booty bandem\"\/><\/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\">4. Rozno\u017eov\u00e1n\u00ed vle\u017ee (Lying Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Lehn\u011bte si na z\u00e1da, nohy pokr\u010dte v kolenou a p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm. Pa\u017ee polo\u017ete vedle t\u011bla a chodidla nechte celou plochou na podlo\u017ece.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a rozno\u017ete. V t\u00e9to pozici m\u016f\u017eete 1\u20132 sekundy setrvat v kontrakci. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zved\u00e1n\u00ed zad z podlo\u017eky, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&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\/05\/Lying-abduction.gif\" alt=\"Rozno\u017eov\u00e1n\u00ed vle\u017ee s booty bandem\" class=\"wp-image-570507\" title=\"Rozno\u017eov\u00e1n\u00ed vle\u017ee s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Zano\u017eov\u00e1n\u00ed v kle\u010de (Kneeling Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Ud\u011blejte klek na v\u0161ech \u010dty\u0159ech a op\u0159ete se p\u0159edlokt\u00edm o podlo\u017eku.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zano\u017ete jednu nohu. V krajn\u00ed pozici m\u016f\u017eete p\u0159idat 1\u20132sekundovou kontrakci. Pot\u00e9 ji s n\u00e1dechem vra\u0165te zp\u011bt a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&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\/05\/Donkey-kicks.gif\" alt=\"Zano\u017eov\u00e1n\u00ed v kle\u010de s booty bandem\" class=\"wp-image-570443\" title=\"Zano\u017eov\u00e1n\u00ed v kle\u010de s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Uno\u017eov\u00e1n\u00ed v kle\u010de (Kneeling Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Ud\u011blejte klek na v\u0161ech \u010dty\u0159ech a op\u0159ete se p\u0159edlokt\u00edm o podlo\u017eku.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem uno\u017ete jednu nohu. V krajn\u00ed pozici m\u016f\u017eete p\u0159idat 1\u20132sekundovou kontrakci. Pot\u00e9 ji s n\u00e1dechem vra\u0165te zp\u011bt a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&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\/05\/Fire-hydrant.gif\" alt=\"Uno\u017eov\u00e1n\u00ed v kle\u010de s booty bandem\" class=\"wp-image-570459\" title=\"Uno\u017eov\u00e1n\u00ed v kle\u010de s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Kroky do strany (Side Walk)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Ruce pokr\u010dte a dejte v bok. M\u016f\u017eete se lehce p\u0159edklonit, ale sna\u017ete se zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Nohy jsou lehce pokr\u010den\u00e9 v kolenou a chodidla od sebe ve vzd\u00e1lenosti na \u0161\u00ed\u0159i ramen.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivujte st\u0159ed t\u011bla a ud\u011blejte pravou nohou krok do strany. Pot\u00e9 p\u0159ino\u017ete levou nohu. M\u016f\u017eete pokra\u010dovat s dal\u0161\u00edm krokem doprava nebo vyst\u0159\u00eddejte nohy. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte celou s\u00e9rii.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech (v bedern\u00ed p\u00e1te\u0159i), mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, vt\u00e1\u010den\u00ed kolen dovnit\u0159, 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\/05\/Crab-walk.gif\" alt=\"Kroky do strany s booty bandem\" class=\"wp-image-570427\" title=\"Kroky do strany s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Uno\u017eov\u00e1n\u00ed ve stoje (Standing Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posilovac\u00ed gumu um\u00edst\u011bte na kotn\u00edky. Ruce pokr\u010dte a dejte v bok. M\u016f\u017eete se lehce p\u0159edklonit, ale sna\u017ete se zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed zad. Nohy jsou lehce pokr\u010den\u00e9 v kolenou a chodidla od sebe ve vzd\u00e1lenosti na \u0161\u00ed\u0159i va\u0161ich ramen. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem jednu nohu uno\u017ete a s n\u00e1dechem ji vra\u0165te zp\u011bt. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nejprve odcvi\u010dte s\u00e9rii na jednu a n\u00e1sledn\u011b na druhou nohu. Pokud chcete z\u00edskat lep\u0161\u00ed stabilitu, m\u016f\u017eete se chytit hrazdy, \u017eidle nebo st\u00e1t u zdi.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadm\u011brn\u00e9 p\u0159edkl\u00e1n\u011bn\u00ed dop\u0159edu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech, 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\/05\/Banded-leg-lift.gif\" alt=\"Uno\u017eov\u00e1n\u00ed ve stoje s booty bandem\" class=\"wp-image-570395\" title=\"Uno\u017eov\u00e1n\u00ed ve stoje s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. D\u0159ep (Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Postavte se s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/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. P\u0159i tom tla\u010dte kolena od sebe tak, aby posilovac\u00ed guma z\u016fstala v nap\u011bt\u00ed. 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.<\/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.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Squats.gif\" alt=\"D\u0159epy s booty bandem\" class=\"wp-image-570587\" title=\"D\u0159epy s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. D\u0159ep s uno\u017een\u00edm (Squat and Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Postavte se s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. V\u00e1ha je na cel\u00e9 plo\u0161e chodidla.&nbsp;<\/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. S v\u00fddechem se plynule narovnejte a jednou nohou uno\u017ete. Pak ji vra\u0165te zp\u011bt, zase ud\u011blejte d\u0159ep a uno\u017ete druhou nohou. Pokra\u010dujte s d\u0159epy a st\u0159\u00edd\u00e1n\u00edm nohou.&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.&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\/05\/Squat-and-alt-lat-raise.gif\" alt=\"D\u0159epy s uno\u017een\u00edm s booty bandem\" class=\"wp-image-570571\" title=\"D\u0159epy s uno\u017een\u00edm s  booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpad do k\u0159\u00ed\u017ee (Curtsy Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Postavte se s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen a ruce dr\u017ete p\u0159ed t\u011blem nebo si je dejte v bok.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem zano\u017ete pravou nohu do k\u0159\u00ed\u017ee za levou s t\u00edm, \u017ee ob\u011b nohy pokr\u010d\u00edte. Prav\u00fdm kolenem se m\u016f\u017eete lehce dotknout podlo\u017eky a pot\u00e9 se s v\u00fddechem vra\u0165te do v\u00fdchoz\u00ed polohy. N\u00e1sledn\u011b ud\u011blejte v\u00fdpad do k\u0159\u00ed\u017ee levou nohou. Takto st\u0159\u00eddejte strany do t\u00e9 doby, ne\u017e dokon\u010d\u00edte jednu s\u00e9rii.&nbsp;&nbsp;&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.<\/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\/05\/Side-lunges.gif\" alt=\"V\u00fdpady s booty bandem\" class=\"wp-image-570539\" title=\"V\u00fdpady s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Rozno\u017eov\u00e1n\u00ed vsed\u011b (Sitting Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Posilovac\u00ed gumu um\u00edst\u011bte nad kolena. Sedn\u011bte si na \u017eidli, <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\">plyometrickou bednu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" class=\"ek-link\">lavici<\/a>. Dlan\u011b polo\u017ete za sebe a op\u0159ete se o n\u011b. Pokr\u010dte nohy v kolenou a chodidla p\u0159ibli\u017ete h\u00fd\u017ed\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte svaly h\u00fd\u017ed\u00ed a rozno\u017ete. V krajn\u00ed pozici m\u016f\u017eete 1\u20132 sekundy setrvat. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f.&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\/05\/Sitting-hip-abduction.gif\" alt=\"Rozno\u017eov\u00e1n\u00ed v sed\u011b s booty bandem\" class=\"wp-image-570555\" title=\"Rozno\u017eov\u00e1n\u00ed v sed\u011b s booty bandem\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_na_zpevneni_zadku_s_posilovaci_gumou\"><\/span>Tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Inspiraci na tr\u00e9nink zadku s booty bandem najdete tak\u00e9 ve videu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Tr\u00e9nink na zpevn\u011bn\u00ed zadku s posilovac\u00ed gumou l Home Workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/8M1cjGH59Ak?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<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=\"Kam_dal\"><\/span>Kam d\u00e1l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te dal\u0161\u00ed cviky na zadek s posilovac\u00ed gumou, najdete je v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\"><strong> <\/strong><\/a><a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cviky na pevn\u00fd a kulat\u00fd zadek bez t\u011b\u017ek\u00fdch \u010dinek. Vyzkou\u0161ejte cviky s posilovac\u00ed gumou.<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee si chcete zacvi\u010dit jen s vlastn\u00ed vahou, inspiraci na tr\u00e9nink najdete v \u010dl\u00e1nc\u00edch <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-zadek-nohy-v-pohodli-domova\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dom\u00e1c\u00ed tr\u00e9nink na zadek a nohy: 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou<\/strong><\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-zadek-s-vlastni-vahou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit zadek? nejlep\u0161\u00ed cviky s vlastn\u00ed vahou a tr\u00e9nink na kulat\u00e9 a pevn\u00e9 h\u00fd\u017ed\u011b.<\/strong><\/a><\/li>\n\n\n\n<li>Doln\u00ed polovinu t\u011bla m\u016f\u017eete procvi\u010dit tak\u00e9 s kettlebellem podle \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek.<\/a><\/strong><\/li>\n\n\n\n<li>Pokud hled\u00e1te cviky do posilovny, najdete je v \u010dl\u00e1nku<strong> <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\">9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/a><\/strong><\/li>\n\n\n\n<li>Je kulat\u00fd a pevn\u00fd zadek va\u0161\u00edm c\u00edlem? V tom p\u0159\u00edpad\u011b by v\u00e1m nem\u011bl uniknout ani \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tajemstvi-pekneho-zadku-a-lzi-kterym-nesmite-verit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u00fdty o cvi\u010den\u00ed h\u00fd\u017ed\u00ed, kter\u00e9 brzd\u00ed cestu za siln\u011bj\u0161\u00edm, kulat\u011bj\u0161\u00edm a pevn\u011bj\u0161\u00edm pozad\u00ed.<\/strong>&nbsp;<\/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>Cviky na zadek a nohy s booty bandem <strong>zpest\u0159\u00ed ka\u017ed\u00fd tr\u00e9nink doln\u00ed poloviny t\u011bla.<\/strong> Daj\u00ed sval\u016fm nov\u00fd impuls pro r\u016fst a s\u00edlen\u00ed, co\u017e ocen\u00ed ka\u017ed\u00fd, kdo chce vid\u011bt v\u00fdsledky. Hod\u00ed se v\u0161ak tak\u00e9 v r\u00e1mci aktivace h\u00fd\u017ed\u00ed a stehen p\u0159ed tr\u00e9ninkem nohou v posilovn\u011b, stejn\u011b jako na z\u00e1v\u011br tr\u00e9ninku, kdy\u017e chcete svaly po\u0159\u00e1dn\u011b vy\u017ed\u00edmat. Cvi\u010dit s booty bandy m\u016f\u017eete <strong>doma, ve fitku i na workoutov\u00e9m h\u0159i\u0161ti. <\/strong>Jedn\u00e1 se tak o univerz\u00e1ln\u00ed pom\u016fcku na cvi\u010den\u00ed, kterou ocen\u00ed za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed sportovci.&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 zadku a nohou s posilovac\u00ed gumou.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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>Booty band pat\u0159\u00ed mezi nej\u00fa\u010dinn\u011bj\u0161\u00ed pom\u016fcky na tr\u00e9nink zadku a stehen. V \u010dl\u00e1nku najdete ty nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na dom\u00e1c\u00ed tr\u00e9nink i do fitka.<\/p>\n","protected":false},"author":129,"featured_media":570300,"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":[6417,6429,6489,7113],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-570299","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-nohy-cs","9":"tag-cviky-na-zadek","10":"tag-domaci-trenink","11":"tag-posilovaci-gumy","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>12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak si zacvi\u010dit s posilovac\u00ed gumou neboli booty bandem na zadek a nohy? \u00da\u010dinn\u00e9 cviky na kulat\u00fd zadek a pevn\u00e1 stehna vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink i do posilovny.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak si zacvi\u010dit s posilovac\u00ed gumou neboli booty bandem na zadek a nohy? \u00da\u010dinn\u00e9 cviky na kulat\u00fd zadek a pevn\u00e1 stehna vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink i do posilovny.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-20T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-22T06:11:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy\",\"datePublished\":\"2024-05-20T08:00:00+00:00\",\"dateModified\":\"2024-05-22T06:11:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/\"},\"wordCount\":3447,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png\",\"keywords\":[\"cviky na nohy\",\"cviky na zadek\",\"dom\u00e1c\u00ed tr\u00e9nink\",\"posilovac\u00ed gumy\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/\",\"name\":\"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png\",\"datePublished\":\"2024-05-20T08:00:00+00:00\",\"dateModified\":\"2024-05-22T06:11:44+00:00\",\"description\":\"Jak si zacvi\u010dit s posilovac\u00ed gumou neboli booty bandem na zadek a nohy? \u00da\u010dinn\u00e9 cviky na kulat\u00fd zadek a pevn\u00e1 stehna vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink i do posilovny.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy - GymBeam Blog","description":"Jak si zacvi\u010dit s posilovac\u00ed gumou neboli booty bandem na zadek a nohy? \u00da\u010dinn\u00e9 cviky na kulat\u00fd zadek a pevn\u00e1 stehna vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink i do posilovny.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/","og_type":"article","og_title":"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy - GymBeam Blog","og_description":"Jak si zacvi\u010dit s posilovac\u00ed gumou neboli booty bandem na zadek a nohy? \u00da\u010dinn\u00e9 cviky na kulat\u00fd zadek a pevn\u00e1 stehna vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink i do posilovny.","og_url":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/","og_site_name":"GymBeam Blog","article_published_time":"2024-05-20T08:00:00+00:00","article_modified_time":"2024-05-22T06:11:44+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy","datePublished":"2024-05-20T08:00:00+00:00","dateModified":"2024-05-22T06:11:44+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/"},"wordCount":3447,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png","keywords":["cviky na nohy","cviky na zadek","dom\u00e1c\u00ed tr\u00e9nink","posilovac\u00ed gumy"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/","url":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/","name":"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png","datePublished":"2024-05-20T08:00:00+00:00","dateModified":"2024-05-22T06:11:44+00:00","description":"Jak si zacvi\u010dit s posilovac\u00ed gumou neboli booty bandem na zadek a nohy? \u00da\u010dinn\u00e9 cviky na kulat\u00fd zadek a pevn\u00e1 stehna vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink i do posilovny.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/booty-bandy-FB-.png","width":1200,"height":628,"caption":"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/12-nejlepsich-cviku-na-zadek-a-nohy-s-booty-bandy\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"12 nejlep\u0161\u00edch cvik\u016f na zadek a nohy s booty bandy"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/570299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=570299"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/570299\/revisions"}],"predecessor-version":[{"id":570773,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/570299\/revisions\/570773"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/570300"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=570299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=570299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=570299"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=570299"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=570299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}