{"id":571333,"date":"2024-05-20T14:44:08","date_gmt":"2024-05-20T12:44:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=571333"},"modified":"2024-05-27T14:58:19","modified_gmt":"2024-05-27T12:58:19","slug":"12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/","title":{"rendered":"12 najlep\u0161\u00edch cvikov na zadok a nohy s booty bandmi"},"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\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/#Co_je_to_booty_band\" title=\"\u010co je to booty band?\">\u010co 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.sk\/blog\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/#Preco_cvicit_s_booty_bandmi\" title=\"Pre\u010do cvi\u010di\u0165 s booty bandmi?\">Pre\u010do cvi\u010di\u0165 s booty bandmi?<\/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\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/#Ako_cvicit_s_booty_bandmi_na_zadok_a_nohy\" title=\"Ako cvi\u010di\u0165 s booty bandmi na zadok a nohy?\">Ako cvi\u010di\u0165 s booty bandmi na zadok 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.sk\/blog\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/#12_cvikov_s_booty_bandmi_na_zadok_a_nohy\" title=\"12 cvikov s booty bandmi na zadok a nohy\">12 cvikov s booty bandmi na zadok 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.sk\/blog\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/#Trening_na_spevnenie_zadku_s_posilnovacou_gumou\" title=\"Tr\u00e9ning na spevnenie zadku s posil\u0148ovacou gumou\">Tr\u00e9ning na spevnenie zadku s posil\u0148ovacou gumou<\/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\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-cvikov-na-zadok-a-nohy-s-booty-bandmi\/#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>Posil\u0148ovacie gumy, zn\u00e1me ako booty bandy, u\u017e p\u00e1r rokov patria medzi <strong>najob\u013e\u00fabenej\u0161ie pom\u00f4cky na cvi\u010denie<\/strong>. A nie je sa \u010domu divi\u0165. N\u00e1jdu si svoje miesto v tr\u00e9ningovom pl\u00e1ne \u0161portovcov v\u0161etk\u00fdch kateg\u00f3ri\u00ed. V prvom rade <strong>dok\u00e1\u017eu skvele aktivova\u0165 svaly zadku a stehien<\/strong>, \u010do sa hod\u00ed napr\u00edklad pred n\u00e1ro\u010dn\u00fdm tr\u00e9ningom s \u010dinkami. Nenechajte sa v\u0161ak zmias\u0165 ich nevinn\u00fdm vzh\u013eadom. Aj samy osebe sta\u010dia na <strong>kvalitn\u00fd tr\u00e9ning dolnej polovice tela<\/strong>, pri ktorom za\u017eijete poriadnu intenzitu a p\u00e1lenie v miestach, kde je to \u017eiaduce. Preto sa cviky s booty bandmi z dne\u0161n\u00e9ho \u010dl\u00e1nku hodia ka\u017ed\u00e9mu, kto si chce poriadne zamaka\u0165 a hlavne<strong> zapracova\u0165 na gu\u013eatom zadku a pevn\u00fdch stehn\u00e1ch<\/strong>.<\/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>\u010co je to booty band?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Posil\u0148ovacie gumy<\/a> s uzavret\u00fdm obvodom, teda booty bandy \u010di mini bandy, patria medzi <strong>najpopul\u00e1rnej\u0161ie <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pom\u00f4cky na cvi\u010denie.<\/strong><\/a> S\u00fa navrhnut\u00e9 tak, aby dobre dr\u017eali na noh\u00e1ch, najm\u00e4 nad kolenami. Existuj\u00fa v r\u00f4znych verzi\u00e1ch, ktor\u00e9 sa l\u00ed\u0161ia farbami, ve\u013ekos\u0165ou obvodu, hr\u00fabkou, materi\u00e1lom a odporom. M\u00f4\u017eete natrafi\u0165 na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">textiln\u00e9<\/a> aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">latexov\u00e9<\/a> a vybra\u0165 si medzi jednotliv\u00fdmi gumami alebo cel\u00fdm setom odporov\u00fdch g\u00fam. Hlavnou v\u00fdhodou l\u00e1tkov\u00fdch je, \u017ee s\u00fa pr\u00edjemnej\u0161ie na poko\u017eke a lep\u0161ie dr\u017eia na mieste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako si vybra\u0165 vhodn\u00fd booty band?<\/h3>\n\n\n\n<p>Pre <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacie gumy<\/a> v\u0161eobecne plat\u00ed, \u017ee \u010d\u00edm je <strong>pevnej\u0161ia (tuh\u0161ia), t\u00fdm m\u00e1 v\u00e4\u010d\u0161\u00ed odpor <\/strong>a tr\u00e9ning s \u0148ou bude n\u00e1ro\u010dnej\u0161\u00ed. Za\u010diato\u010dn\u00edkom odpor\u00fa\u010dame najprv cvi\u010di\u0165 s ni\u017e\u0161\u00edmi odpormi a \u010dasom z\u00e1\u0165a\u017e zvy\u0161ova\u0165 pod\u013ea toho, ako bud\u00fa silnie\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u00fdbere vhodn\u00e9ho booty bandu v\u0161ak hr\u00e1 rolu aj konkr\u00e9tny cvik. Sami mo\u017eno pr\u00eddete na to, \u017ee na niektor\u00e9 cviky si pokojne m\u00f4\u017eete vzia\u0165 aj t\u00fa najpevnej\u0161iu gumu, a in\u00e9 budete schopn\u00ed zvl\u00e1da\u0165 len s najni\u017e\u0161\u00edm odporom. Preto <strong>je ide\u00e1lne k\u00fapi\u0165 si cel\u00fa <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>s\u00fapravu booty bandov<\/strong><\/a><strong> a ma\u0165 tak poruke viac druhov g\u00fam s odli\u0161n\u00fdmi odpormi<\/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\u010denie\" class=\"wp-image-570339\" title=\"Booty bandy na cvi\u010denie\" 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=\"Preco_cvicit_s_booty_bandmi\"><\/span>Pre\u010do cvi\u010di\u0165 s booty bandmi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Booty bandy nie s\u00fa len pom\u00f4ckou, ktor\u00e1 v\u00e1m pom\u00f4\u017ee v dosiahnut\u00ed <strong>vypracovan\u00e9ho zado\u010dka a stehien<\/strong>. Pou\u017e\u00edvaj\u00fa sa aj pred tr\u00e9ningom s \u0165a\u017ek\u00fdmi v\u00e1hami alebo po jeho skon\u010den\u00ed. \u010co v\u0161etko stoj\u00ed za ich popularitou?<\/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\u010dia si s nimi za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed<\/h3>\n\n\n\n<p>Ako u\u017e viete, existuj\u00fa booty bandy s r\u00f4znymi odpormi. V\u010faka tomu ich na tr\u00e9ningu vyu\u017eij\u00fa t\u00ed, ktor\u00ed s cvi\u010den\u00edm e\u0161te len za\u010d\u00ednaj\u00fa, rovnako ako sk\u00fasenej\u0161\u00ed \u0161portovci. Okrem toho ide o <strong>cviky nen\u00e1ro\u010dn\u00e9 na vykonanie, tak\u017ee sa ich r\u00fdchlo nau\u010d\u00edte<\/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. S\u00fa skladn\u00e9 a prenosn\u00e9<\/h3>\n\n\n\n<p>Nezaber\u00fa ve\u013ea priestoru, tak\u017ee si n\u00e1jdu svoje miesto v ka\u017edej dom\u00e1cnosti aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tasky-do-fitka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portovej ta\u0161ke<\/a>. M\u00f4\u017eete si ich tak <strong>vzia\u0165 kamko\u013evek so sebou<\/strong>, napr\u00edklad do posil\u0148ovne, na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">workoutov\u00e9 ihrisko<\/a> alebo na dovolenku. Zacvi\u010d\u00edte si tak s nimi kdeko\u013evek. <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. Pom\u00f4\u017eu spevni\u0165 a vytvarova\u0165 zadok aj nohy<\/h3>\n\n\n\n<p>Ako zmeni\u0165 tvar zadku? Je to celkom jednoduch\u00e9, sta\u010d\u00ed sa dostato\u010dne dlho a pravidelne venova\u0165 cvi\u010deniu jeho svalov. S t\u00fdm pom\u00f4\u017eu pr\u00e1ve booty bandy, ktor\u00e9 dok\u00e1\u017eu skvele <strong>aktivova\u0165 svaly zadku aj stehien<\/strong>. Skvele sa tak hodia na tr\u00e9ning spodnej polovice tela. Ak ste zatia\u013e cvi\u010dili len s vlastnou v\u00e1hou, zaru\u010dene posun\u00fa va\u0161e v\u00fdsledky o level vy\u0161\u0161ie. Nov\u00fd impulz v\u0161ak prines\u00fa aj v pr\u00edpade, \u017ee tr\u00e9nujete aj s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinkami<\/a> a inou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zataze-na-telo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1\u0165a\u017eou<\/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>Ak sa chcete dozvedie\u0165, na \u010do \u010fal\u0161ie sa zamera\u0165, ke\u010f chcete zv\u00e4\u010d\u0161i\u0165 a zagu\u013eati\u0165 zadok alebo z\u00edska\u0165 pevn\u00e9 stehn\u00e1, dozviete sa to v \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Jak zpevnit a vytvarovat zadek i nohy. (opens in a new tab)\">Ako spevni\u0165 a vytvarova\u0165 zadok 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 bandmi na zadok a nohy\" class=\"wp-image-570355\" title=\"Cviky s booty bandmi na zadok 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. Hodia sa do rozcvi\u010dky pred tr\u00e9ningom dolnej polovice tela<\/h3>\n\n\n\n<p>Tieto posil\u0148ovacie gumy vyu\u017eijete aj <strong>v r\u00e1mci rozcvi\u010dky pred \u0165a\u017ek\u00fdmi <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>drepmi<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hip thrustmi<\/strong><\/a><strong>, m\u0155tvymi \u0165ahmi <\/strong>a \u010fal\u0161\u00edmi n\u00e1ro\u010dn\u00fdmi cvikmi na doln\u00fa polovicu tela. Pom\u00f4\u017eu svaly zahria\u0165, aktivova\u0165 a pripravi\u0165 na z\u00e1\u0165a\u017e. V\u010faka tomu r\u00fdchlej\u0161ie zvl\u00e1dnete prechod na vy\u0161\u0161ie v\u00e1hy a z\u00e1rove\u0148 zn\u00ed\u017eite riziko poranenia.<\/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 aj na z\u00e1ver tr\u00e9ningu<\/h3>\n\n\n\n<p>Ak chcete <strong>zakon\u010di\u0165 tr\u00e9ning zadku poriadnou vypa\u013eova\u010dkou<\/strong>, siahnite po booty bande! Vy\u017em\u00fdka z va\u0161ich svalov maximum a dod\u00e1 im \u010fal\u0161\u00ed impulz pre rast a silnenie. Po takom fini\u0161i budete z gymu ur\u010dite odch\u00e1dza\u0165 s pocitom dobre vykonanej pr\u00e1ce a spo\u013eahlivo tak zapracujete na raste svalov zadku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete zacvi\u010di\u0165 s posil\u0148ovacou gumou aj na pa\u017ee alebo brucho, \u00fa\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\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_booty_bandmi_na_zadok_a_nohy\"><\/span>Ako cvi\u010di\u0165 s booty bandmi na zadok a nohy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem booty bandov budete na tr\u00e9ning potrebova\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/uteraky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">uter\u00e1k<\/a>, ktor\u00fd si d\u00e1te pod seba. Ni\u017e\u0161ie n\u00e1jdete 12 cvikov na zadok a nohy. Vyberte si z nich tie, ktor\u00e9 chcete zaradi\u0165 do tr\u00e9ningu. M\u00f4\u017eete ich <strong>prida\u0165 k posil\u0148ovaniu inej telesnej partie alebo si z nich vytvori\u0165 samostatn\u00fd tr\u00e9ning<\/strong>. Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 vykon\u00e1va\u0165 tieto cviky pravidelne, ide\u00e1lne 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne. Postupne zvy\u0161ujte n\u00e1ro\u010dnos\u0165 cvikov pomocou gumy s vy\u0161\u0161\u00edm odporom alebo prid\u00e1vajte po\u010det opakovan\u00ed \u010di s\u00e9ri\u00ed. Nezab\u00fadajte ale d\u00e1va\u0165 svalom aj priestor na regener\u00e1ciu a v\u00fdsledky podpori\u0165 aj kvalitn\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jed\u00e1lni\u010dkom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det opakovan\u00ed ka\u017ed\u00e9ho cviku je <strong>10 \u2013 20 (na ka\u017ed\u00fa stranu), ktor\u00e9 odcvi\u010d\u00edte v 3 \u2013 4 s\u00e9ri\u00e1ch<\/strong>. Za\u010dnite s ni\u017e\u0161\u00edmi po\u010dtami opakovan\u00ed a s\u00e9ri\u00ed a potom postupne prid\u00e1vajte. To ist\u00e9 plat\u00ed pre odpor gumy, za\u010dnite s ni\u017e\u0161\u00edm a a\u017e sa na to budete c\u00edti\u0165, vysk\u00fa\u0161ajte vy\u0161\u0161\u00ed. Z\u00e1\u0165a\u017e ale zvy\u0161ujte len v pr\u00edpade, \u017ee v\u00e1m to ve\u013emi nezn\u00ed\u017ei rozsah pohybu a celkovo nezhor\u0161\u00ed techniku cviku. T\u00e1 je toti\u017e na dosiahnutie v\u00fdsledkov k\u013e\u00fa\u010dov\u00e1. A ako dlho trv\u00e1 spevnenie zadku? \u017dia\u013e, to je u ka\u017ed\u00e9ho trochu odli\u0161n\u00e9. V\u0161eobecne ale plat\u00ed, \u017ee prv\u00e9 vidite\u013enej\u0161ie v\u00fdsledky by sa mali dostavi\u0165 v priebehu nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak neviete, ako si tr\u00e9ning na zadok a nohy zostavi\u0165, <strong>vysk\u00fa\u0161ajte napr\u00edklad HIIT alebo kruhov\u00fd tr\u00e9ning<\/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 \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<\/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\u00e9ning:&nbsp;<\/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 10 \u2013 20 opakovan\u00ed z ka\u017ed\u00e9ho cviku<\/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<\/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\u00fdm, ako si vytvori\u0165 vlastn\u00fd tr\u00e9ningov\u00fd pl\u00e1n, v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne.<\/strong><\/a><\/li>\n\n\n\n<li>Pre ka\u017ed\u00e9ho, kto cvi\u010d\u00ed preva\u017ene doma, m\u00e1me zase \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/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\u010denia s booty bandmi\" class=\"wp-image-570375\" title=\"V\u00fdhody cvi\u010denia s booty bandmi\" 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_cvikov_s_booty_bandmi_na_zadok_a_nohy\"><\/span>12 cvikov s booty bandmi na zadok a nohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nachystajte si <strong>posil\u0148ovaciu gumu s uzavret\u00fdm obvodom<\/strong>, a ak m\u00e1te cel\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">set booty bandov<\/a>, pokojne ich m\u00f4\u017eete po\u010das cvi\u010denia vystrieda\u0165. Na prv\u00fa s\u00e9riu si vezmite napr\u00edklad gumu s ni\u017e\u0161\u00edm odporom a na druh\u00fa s v\u00e4\u010d\u0161\u00edm. Pr\u00edpadne ich m\u00f4\u017eete strieda\u0165 aj pri jednotliv\u00fdch cvikoch. Ak m\u00e1te doma len <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dlh\u00e9 posil\u0148ovacie gumy<\/a>, m\u00f4\u017eete ich na koncoch zviaza\u0165 a potom ich vyu\u017eijete rovnako ako gumy s uzavret\u00fdm obvodom. Pou\u017ei\u0165 m\u00f4\u017eete aj dlh\u00e9 odporov\u00e9 gumy s uzavret\u00fdm obvodom, ktor\u00e9 je ale potrebn\u00e9 zlo\u017ei\u0165 na polovicu, aby sa zmen\u0161il ich obvod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite<strong> mierne zahria\u0165 <\/strong>(beh na mieste alebo sk\u00e1kanie cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>). <strong>Potom rozh\u00fdbte cel\u00e9 telo<\/strong> a zamerajte sa hlavne na bedrov\u00e9 k\u013aby a kolen\u00e1. Po skon\u010den\u00ed hlavnej \u010dasti venujte p\u00e1r min\u00fat pre\u0165ahovaniu.<\/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\u0161\u013ea (Clamshell)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. \u013dahnite si na bok. O spodn\u00fa pokr\u010den\u00fa ruku si oprite hlavu a horn\u00fa polo\u017ete na bok alebo pred telo, dla\u0148ou na podlo\u017eku. Nohy pokr\u010dte v kolen\u00e1ch do pribli\u017ene 90-stup\u0148ov\u00e9ho uhla. Chodidl\u00e1 sa vz\u00e1jomne dot\u00fdkaj\u00fa po cel\u00fd \u010das cviku.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom aktivujte svaly zadku a rozno\u017ete. V hornej poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zosta\u0165 v kontrakcii. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu a n\u00e1sledne na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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\u0161\u013ea s booty bandom\" class=\"wp-image-570411\" title=\"Cvik mu\u0161\u013ea s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Uno\u017eovanie v \u013eahu (Side Lying Lateral Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. \u013dahnite si na bok. O spodn\u00fa pokr\u010den\u00fa ruku si oprite hlavu a horn\u00fa polo\u017ete na bok alebo cez telo, dla\u0148ou na podlo\u017eku. Spodn\u00fa nohu pokr\u010dte v kolene do pribli\u017ene 90-stup\u0148ov\u00e9ho uhla. Horn\u00fa nohu nechajte natiahnut\u00fa.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom aktivujte svaly zadku a zdvihnite horn\u00fa natiahnut\u00fa nohu. V hornej poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zosta\u0165 v kontrakcii. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu a n\u00e1sledne na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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\u017eovanie v \u013eahu s booty bandom\" class=\"wp-image-570523\" title=\"Uno\u017eovanie v \u013eahu s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zdv\u00edhanie panvy (Glute Bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. \u013dahnite si na chrb\u00e1t s t\u00fdm, \u017ee hlava, horn\u00e1 \u010das\u0165 chrbta a pa\u017ee zost\u00e1vaj\u00fa na podlo\u017eke. Nohy pokr\u010dte v kolen\u00e1ch a pritiahnite ich smerom k zadku. Chodidl\u00e1 m\u00f4\u017eete necha\u0165 celou plochou na podlo\u017eke alebo sa opierajte len o p\u00e4ty.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte svaly zadku a stredu tela a zdvihnite panvu nahor. Zdv\u00edhajte ju maxim\u00e1lne do takej v\u00fd\u0161ky, aby ste mali kolen\u00e1, boky a ramen\u00e1 v rovnakej rovine. V hornej poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zosta\u0165 v kontrakcii. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie varianty most\u00edka so z\u00e1\u0165a\u017eou aj bez nej n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\"><strong>Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-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 bandom\" class=\"wp-image-570491\" title=\"Glute bridge s booty bandom\"\/><\/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\u017eovanie v \u013eahu (Lying Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. \u013dahnite si na chrb\u00e1t, nohy pokr\u010dte v kolen\u00e1ch a pritiahnite ich smerom k zadku. Pa\u017ee polo\u017ete ved\u013ea tela a chodidl\u00e1 nechajte celou plochou na podlo\u017eke.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte svaly zadku a rozno\u017ete. V tejto poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zosta\u0165 v kontrakcii. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zdv\u00edhanie chrbta z podlo\u017eky, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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\u017eovanie v \u013eahu s booty bandom\" class=\"wp-image-570507\" title=\"Rozno\u017eovanie v \u013eahu s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Zano\u017eovanie v k\u013eaku (Kneeling Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. Urobte k\u013eak na v\u0161etky \u0161tyri a oprite sa predlakt\u00edm o podlo\u017eku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom zano\u017ete jednu nohu. V krajnej poz\u00edcii m\u00f4\u017eete prida\u0165 1- a\u017e 2-sekundov\u00fa kontrakciu. Potom ju s n\u00e1dychom vr\u00e1\u0165te a pokra\u010dujte s \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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\u017eovanie v k\u013eaku s booty bandom\" class=\"wp-image-570443\" title=\"Zano\u017eovanie v k\u013eaku s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Uno\u017eovanie v k\u013eaku (Kneeling Leg Kickback)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. Urobte k\u013eak na v\u0161etky \u0161tyri a oprite sa predlakt\u00edm o podlo\u017eku.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom uno\u017ete jednu nohu. V krajnej poz\u00edcii m\u00f4\u017eete prida\u0165 1- a\u017e 2-sekundov\u00fa kontrakciu. Potom ju s n\u00e1dychom vr\u00e1\u0165te a pokra\u010dujte s \u010fal\u0161\u00edm opakovan\u00edm. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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\u017eovanie v k\u013eaku s booty bandom\" class=\"wp-image-570459\" title=\"Uno\u017eovanie v k\u013eaku s booty bandom\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. Ruky pokr\u010dte a dajte v bok. M\u00f4\u017eete sa mierne predkloni\u0165, ale sna\u017ete sa zachova\u0165 prirodzen\u00e9 zakrivenie chrbta. Nohy s\u00fa mierne pokr\u010den\u00e9 v kolen\u00e1ch a chodidl\u00e1 od seba vo vzdialenosti na \u0161\u00edrku ramien.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Aktivujte stred tela a urobte pravou nohou krok do strany. Potom prino\u017ete \u013eav\u00fa nohu. M\u00f4\u017eete pokra\u010dova\u0165 s \u010fal\u0161\u00edm krokom doprava alebo vystriedajte nohy. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte cel\u00fa s\u00e9riu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte (v bedrovej chrbtici), mal\u00fd rozsah pohybu, nadmern\u00e9 predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, 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\/Crab-walk.gif\" alt=\"Kroky do strany s booty bandom\" class=\"wp-image-570427\" title=\"Kroky do strany s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Uno\u017eovanie v stoji (Standing Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posil\u0148ovaciu gumu umiestnite na \u010dlenky. Ruky pokr\u010dte a dajte v bok. M\u00f4\u017eete sa mierne predkloni\u0165, ale sna\u017ete sa zachova\u0165 prirodzen\u00e9 zakrivenie chrbta. Nohy s\u00fa mierne pokr\u010den\u00e9 v kolen\u00e1ch a chodidl\u00e1 od seba vo vzdialenosti na \u0161\u00edrku va\u0161ich ramien. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom jednu nohu uno\u017ete a s n\u00e1dychom ju vr\u00e1\u0165te. Potom hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu a n\u00e1sledne na druh\u00fa nohu. Ak chcete z\u00edska\u0165 lep\u0161iu stabilitu, m\u00f4\u017eete sa chyti\u0165 hrazdy, stoli\u010dky alebo st\u00e1\u0165 pri stene.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nadmern\u00e9 predkl\u00e1\u0148anie sa dopredu, preh\u00fdbanie sa v chrbte, 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\u017eovanie v stoji s booty bandom\" class=\"wp-image-570395\" title=\"Uno\u017eovanie v stoji s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Drep (Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. Postavte sa s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. V\u00e1ha je na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. Pritom tla\u010dte kolen\u00e1 od seba tak, aby posil\u0148ovacia guma zostala v nap\u00e4t\u00ed. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom urobte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n<\/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=\"Drepy s booty bandom\" class=\"wp-image-570587\" title=\"Drepy s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Drep s uno\u017een\u00edm (Squat and Leg Lift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. Postavte sa s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. V\u00e1ha je na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Nad\u00fdchnite sa a pohybom panvy dozadu a nadol urobte drep. S v\u00fddychom sa plynule narovnajte a jednou nohou uno\u017ete. Potom ju vr\u00e1\u0165te, zase urobte drep a uno\u017ete druhou nohou. Pokra\u010dujte s drepmi a striedan\u00edm n\u00f4h.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n<\/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=\"Drepy s uno\u017een\u00edm s booty bandom\" class=\"wp-image-570571\" title=\"Drepy s uno\u017een\u00edm s  booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">11. V\u00fdpad do kr\u00ed\u017ea (Curtsy Lunges)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. Postavte sa s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich ramien a ruky dr\u017ete pred telom alebo si ich dajte v bok.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S n\u00e1dychom zano\u017ete prav\u00fa nohu do kr\u00ed\u017ea za \u013eavou s t\u00fdm, \u017ee obe nohy pokr\u010d\u00edte. Prav\u00fdm kolenom sa m\u00f4\u017eete jemne dotkn\u00fa\u0165 podlo\u017eky a potom sa s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. N\u00e1sledne urobte v\u00fdpad do kr\u00ed\u017ea \u013eavou nohou. Takto striedajte strany dovtedy, k\u00fdm dokon\u010d\u00edte jednu s\u00e9riu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie sa dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 v\u00e1ha, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n<\/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 bandom\" class=\"wp-image-570539\" title=\"V\u00fdpady s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">12. Rozno\u017eovanie v sede (Sitting Leg Abduction)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu umiestnite nad kolen\u00e1. Sadnite si na stoli\u010dku, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plyometrick\u00fa bed\u0148u<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\">lavicu<\/a>. Dlane polo\u017ete za seba a oprite sa o ne. Pokr\u010dte nohy v kolen\u00e1ch a chodidl\u00e1 pribl\u00ed\u017ete k zadku.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom aktivujte svaly zadku a rozno\u017ete. V krajnej poz\u00edcii m\u00f4\u017eete 1 \u2013 2 sekundy zosta\u0165. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku.<\/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\u017eovanie v sede s booty bandom\" class=\"wp-image-570555\" title=\"Rozno\u017eovanie v sede s booty bandom\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_na_spevnenie_zadku_s_posilnovacou_gumou\"><\/span>Tr\u00e9ning na spevnenie zadku s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In\u0161pir\u00e1ciu na tr\u00e9ning zadku s booty bandom n\u00e1jdete aj vo 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\u00e9ning na spevnenie zadku s posil\u0148ovacou gumou l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/jI1AerXi6b0?start=254&#038;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_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak h\u013ead\u00e1te \u010fal\u0161ie cviky na zadok s posil\u0148ovacou gumou, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cviky na pevn\u00fd a gu\u013eat\u00fd zadok bez \u0165a\u017ek\u00fdch \u010diniek. Vysk\u00fa\u0161ajte cviky s posil\u0148ovacou gumou.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee si chcete zacvi\u010di\u0165 len s vlastnou v\u00e1hou, in\u0161pir\u00e1ciu na tr\u00e9ning n\u00e1jdete v \u010dl\u00e1nkoch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-zadok-nohy-v-pohodli-domova\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dom\u00e1ci tr\u00e9ning na zadok a nohy: 14 efekt\u00edvnych cvikov s vlastnou v\u00e1hou<\/strong><\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-zadok-s-vlastnou-vahou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako cvi\u010di\u0165 zadok? Najlep\u0161ie cviky s vlastnou v\u00e1hou a tr\u00e9ning na pevn\u00e9 a gu\u013eat\u00e9 pozadie.<\/strong><\/a><\/li>\n\n\n\n<li>Doln\u00fa polovicu tela m\u00f4\u017eete precvi\u010di\u0165 aj s kettlebellom pod\u013ea \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">8 najlep\u0161\u00edch cvikov s kettlebellom na zadok a nohy.<\/a><\/strong><\/li>\n\n\n\n<li>Ak h\u013ead\u00e1te cviky do posil\u0148ovne, n\u00e1jdete ich v \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">9 najlep\u0161\u00edch cvikov na zadok a nohy.<\/a><\/strong><\/li>\n\n\n\n<li>Je gu\u013eat\u00fd a pevn\u00fd zadok va\u0161\u00edm cie\u013eom? V tom pr\u00edpade by v\u00e1m nemal unikn\u00fa\u0165 ani \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tajomstvo-pekneho-zadku-a-lzi-ktorym-nesmiete-verit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u00fdty o cvi\u010den\u00ed sedac\u00edch svalov, ktor\u00e9 brzdia cestu za silnej\u0161\u00edm, gu\u013eatej\u0161\u00edm a pevnej\u0161\u00edm zadkom.<\/strong>&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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na zadok a nohy s booty bandom <strong>spestria ka\u017ed\u00fd tr\u00e9ning dolnej polovice tela<\/strong>. Daj\u00fa svalom nov\u00fd impulz pre rast a silnenie, \u010do ocen\u00ed ka\u017ed\u00fd, kto chce vidie\u0165 v\u00fdsledky. Hodia sa v\u0161ak aj v r\u00e1mci aktiv\u00e1cie zadku a stehien pred tr\u00e9ningom n\u00f4h v posil\u0148ovni, rovnako ako na z\u00e1ver tr\u00e9ningu, ke\u010f chcete svaly poriadne vy\u017em\u00fdka\u0165. Cvi\u010di\u0165 s booty bandmi m\u00f4\u017eete <strong>doma, vo fitku aj na workoutovom ihrisku<\/strong>. Ide tak o univerz\u00e1lnu pom\u00f4cku na cvi\u010denie, ktor\u00fa ocenia za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed \u0161portovci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning zadku a n\u00f4h s posil\u0148ovacou 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 patr\u00ed medzi naj\u00fa\u010dinnej\u0161ie pom\u00f4cky na tr\u00e9ning zadku a stehien. V \u010dl\u00e1nku n\u00e1jdete tie naj\u00fa\u010dinnej\u0161ie cviky na dom\u00e1ci tr\u00e9ning aj do fitka.<\/p>\n","protected":false},"author":129,"featured_media":570313,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6105,6100,6139,6162],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-571333","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-na-nohy","9":"tag-cviky-na-zadok","10":"tag-domaci-trening","11":"tag-posilnovacie-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 najlep\u0161\u00edch cvikov na zadok a nohy s booty bandmi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako si zacvi\u010di\u0165 s posil\u0148ovacou gumou, teda booty bandom na zadok a nohy? 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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\/571333","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=571333"}],"version-history":[{"count":6,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/571333\/revisions"}],"predecessor-version":[{"id":571822,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/571333\/revisions\/571822"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/570313"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=571333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=571333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=571333"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=571333"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=571333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}