{"id":636326,"date":"2024-10-07T12:07:28","date_gmt":"2024-10-07T10:07:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=636326"},"modified":"2024-10-21T12:14:10","modified_gmt":"2024-10-21T10:14:10","slug":"10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/","title":{"rendered":"10 najlep\u0161\u00edch cvikov na cel\u00e9 telo so z\u00e1\u0165a\u017eovou vestou"},"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\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#Co_je_zatazova_vesta\" title=\"\u010co je z\u00e1\u0165a\u017eov\u00e1 vesta?\">\u010co je z\u00e1\u0165a\u017eov\u00e1 vesta?<\/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\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#Druhy_zatazovych_viest\" title=\"Druhy z\u00e1\u0165a\u017eov\u00fdch viest\">Druhy z\u00e1\u0165a\u017eov\u00fdch viest<\/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\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#Vyhody_zatazovej_vesty_na_cvicenie\" title=\"V\u00fdhody z\u00e1\u0165a\u017eovej vesty na cvi\u010denie\">V\u00fdhody z\u00e1\u0165a\u017eovej vesty na cvi\u010denie<\/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\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#Ako_cvicit_so_zatazovou_vestou\" title=\"Ako cvi\u010di\u0165 so z\u00e1\u0165a\u017eovou vestou?\">Ako cvi\u010di\u0165 so z\u00e1\u0165a\u017eovou vestou?<\/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\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#10_najlepsich_cvikov_na_cele_telo_so_zatazovou_vestou\" title=\"10 najlep\u0161\u00edch cvikov na cel\u00e9 telo so z\u00e1\u0165a\u017eovou vestou\">10 najlep\u0161\u00edch cvikov na cel\u00e9 telo so z\u00e1\u0165a\u017eovou vestou<\/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\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#Ako_si_vytvorit_trening_so_zatazovou_vestou\" title=\"Ako si vytvori\u0165 tr\u00e9ning so z\u00e1\u0165a\u017eovou vestou?\">Ako si vytvori\u0165 tr\u00e9ning so z\u00e1\u0165a\u017eovou vestou?<\/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\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#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-8\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/#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>Cvi\u010d\u00edte u\u017e nejak\u00fd \u010das s vlastnou v\u00e1hou a h\u013ead\u00e1te sp\u00f4sob, ako <strong>zv\u00fd\u0161i\u0165 intenzitu tr\u00e9ningu?<\/strong> T\u00fdm najjednoduch\u0161\u00edm rie\u0161en\u00edm je z\u00e1\u0165a\u017eov\u00e1 vesta. V\u010faka tomu, \u017ee ju budete ma\u0165 priamo na tele, zostan\u00fa v\u00e1m vo\u013en\u00e9 ruky a nemus\u00edte cviky ani zlo\u017eito upravova\u0165. Z\u00e1rove\u0148 v\u00e1m vesta prid\u00e1 p\u00e1r k\u00edl, tak\u017ee ka\u017ed\u00fd pohyb bude o nie\u010do n\u00e1ro\u010dnej\u0161\u00ed. M\u00f4\u017eete s \u0148ou tak precvi\u010di\u0165 svaly cel\u00e9ho tela a <strong>posun\u00fa\u0165 sa zase o k\u00fasok bli\u017e\u0161ie k vysn\u00edvanej postave.<\/strong> In\u0161pirujte sa cvikmi z dne\u0161n\u00e9ho \u010dl\u00e1nku a vysk\u00fa\u0161ajte ich hne\u010f na bud\u00facom tr\u00e9ningu!<\/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_zatazova_vesta\"><\/span>\u010co je z\u00e1\u0165a\u017eov\u00e1 vesta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\">Z\u00e1\u0165a\u017eov\u00e1 vesta<\/a> je fitness pom\u00f4cka, ktor\u00e1 sl\u00fa\u017ei ako <strong><a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\">z\u00e1va\u017eie<\/a>, ktor\u00e9 si upevn\u00edte priamo na telo.<\/strong> V\u010faka tomu zvy\u0161uje <strong>n\u00e1ro\u010dnos\u0165<\/strong> a <strong>intenzitu tr\u00e9ningu.<\/strong> Pou\u017e\u00edva sa na silov\u00e9 cvi\u010denie (zhyby, drepy, k\u013euky), ale aj v r\u00e1mci vytrvalostn\u00e9ho tr\u00e9ningu, napr\u00edklad na beh alebo ch\u00f4dzu. Historicky za\u010dali z\u00e1\u0165a\u017eov\u00e9 vesty pou\u017e\u00edva\u0165 vojaci a \u010dlenovia bezpe\u010dnostn\u00fdch zlo\u017eiek. T\u00fdm pom\u00e1hala vesta <strong>simulova\u0165 re\u00e1lne situ\u00e1cie s \u0165a\u017ek\u00fdm vybaven\u00edm<\/strong> ako ochrann\u00e9 vesty a zbrane. V\u010faka tomu sa na pohyb so z\u00e1\u0165a\u017eou mohli lep\u0161ie adaptova\u0165. Od vojakov sa potom z\u00e1\u0165a\u017eov\u00e9 vesty dostali aj do komer\u010dn\u00fdch a dom\u00e1cich posil\u0148ovn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pou\u017e\u00edva sa na r\u00f4zne typy tr\u00e9ningov, ktor\u00e9 maj\u00fa za cie\u013e rast <strong>sily, svalovej hmoty, v\u00fdbu\u0161nosti a celkovej kond\u00edcie.<\/strong> Preto nech\u00fdbaj\u00fa v \u0161portovom arzen\u00e1li <strong>crossfi\u0165\u00e1kov<\/strong>, fan\u00fa\u0161ikov <strong>kalisteniky<\/strong> a in\u00fdch silov\u00fdch \u0161portovcov, rovnako ako <strong>hokejistov, ragbistov alebo \u0161print\u00e9rov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1\u0165a\u017eov\u00e1 vesta je spravidla vyroben\u00e1 z <strong>odoln\u00e9ho materi\u00e1lu<\/strong> a m\u00e1 vreck\u00e1 alebo in\u00e9 otvory, v ktor\u00fdch je vlo\u017een\u00e1 z\u00e1\u0165a\u017e (piesok, \u017eelezn\u00e9 guli\u010dky, oce\u013eov\u00e9 pl\u00e1ty alebo in\u00fd typ z\u00e1\u0165a\u017eov\u00fdch vlo\u017eiek). Na telo sa potom upev\u0148uje pomocou such\u00fdch zipsov \u010di nastavite\u013en\u00fdch popruhov.<\/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=\"Druhy_zatazovych_viest\"><\/span>Druhy z\u00e1\u0165a\u017eov\u00fdch viest<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\"><strong>Z\u00e1\u0165a\u017eov\u00e9 vesty s nemennou hmotnos\u0165ou:<\/strong><\/a> Nie je mo\u017en\u00e9 na nich prid\u00e1va\u0165 alebo odobera\u0165 z\u00e1\u0165a\u017e. T\u00e1 je rovnomerne rozlo\u017een\u00e1 na celej veste, tak\u017ee sa ide\u00e1lne hod\u00ed na beh, ch\u00f4dzu aj posil\u0148ovanie.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-15-kg-gymbeam.html\"><strong>Nastavite\u013en\u00e9 z\u00e1\u0165a\u017eov\u00e9 vesty:<\/strong> <\/a>Umo\u017e\u0148uj\u00fa prid\u00e1va\u0165 alebo odobera\u0165 z\u00e1va\u017eia pod\u013ea potreby, v\u010faka tomu si vestu m\u00f4\u017eete prisp\u00f4sobi\u0165 svojim silov\u00fdm schopnostiam aj tr\u00e9ningu.<\/li>\n\n\n\n<li><strong>Taktick\u00e9 z\u00e1\u0165a\u017eov\u00e9 vesty:<\/strong> Maj\u00fa vojensk\u00fd dizajn, s\u00fa robustnej\u0161ie a odolnej\u0161ie. Ide\u00e1lne na crossfitov\u00fd alebo vojensk\u00fd tr\u00e9ning.<\/li>\n\n\n\n<li><strong>D\u00e1mske z\u00e1\u0165a\u017eov\u00e9 vesty:<\/strong> S\u00fa navrhnut\u00e9 tak, aby lep\u0161ie sedeli \u017eenskej anat\u00f3mii. Typicky maj\u00fa u\u017e\u0161\u00ed strih a lep\u0161ie prisp\u00f4sobenie v oblasti hrudn\u00edka a bokov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1\u0165a\u017eov\u00fa vestu si vyberte jednak pod\u013ea va\u0161ich silov\u00fdch schopnost\u00ed a tie\u017e zv\u00e1\u017ete, \u010di v\u00e1m bude viac vyhovova\u0165 jedna hmotnos\u0165 alebo si ju budete chcie\u0165 upravova\u0165. Pokojne <strong>za\u010dnite s \u013eah\u0161ou <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-3-kg-gymbeam.html\">3 kg vestou<\/a><\/strong> a postupne sa m\u00f4\u017eete vypracova\u0165 na \u0165a\u017e\u0161ie, napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\">10 kg<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-20-kg-gymbeam.html\">20 kg<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O z\u00e1\u0165a\u017eov\u00fdch vest\u00e1ch sa dozviete viac v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zatazova-vesta-a-ako-vybrat-tu-spravnu\/\"><strong>\u010co je z\u00e1\u0165a\u017eov\u00e1 vesta a ako si vybra\u0165 t\u00fa spr\u00e1vnu?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1124x749.jpg\" alt=\"V\u00fdhody z\u00e1\u0165a\u017eovej vesty na cvi\u010denie\" class=\"wp-image-616680\" title=\"V\u00fdhody z\u00e1\u0165a\u017eovej vesty na cvi\u010denie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hu_livia_torok_082022_01.jpg 1680w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_zatazovej_vesty_na_cvicenie\"><\/span>V\u00fdhody z\u00e1\u0165a\u017eovej vesty na cvi\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pou\u017e\u00edvanie z\u00e1\u0165a\u017eovej vesty m\u00e1 nieko\u013eko k\u013e\u00fa\u010dov\u00fdch v\u00fdhod. Ide o <strong>z\u00e1va\u017eie na telo,<\/strong> ktor\u00e9 v\u00e1m po\u010das cvi\u010denia nebude nikde prek\u00e1\u017ea\u0165. M\u00f4\u017eete s \u0148ou <a href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\">chodi\u0165<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\">beha\u0165<\/a>, robi\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\">drepy<\/a>, v\u00fdpady, zhyby a cel\u00fd rad \u010fal\u0161\u00edch cvikov. V\u010faka pridanej z\u00e1\u0165a\u017ei <strong>zv\u00fd\u0161ite celkov\u00fa intenzitu tr\u00e9ningu,<\/strong> \u010do bude pre telo znamena\u0165 nov\u00fd impulz na spustenie adapta\u010dn\u00fdch mechanizmov, ktor\u00e9 s\u00fa potrebn\u00e9 pri <strong>budovan\u00ed sily a <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\">svalovej hmoty<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e po\u010das cvi\u010denia so z\u00e1\u0165a\u017eovou vestou <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-spalite-oblubenymi-zimnymi-aktivitami\/\"><strong>sp\u00e1lite viac kal\u00f3ri\u00ed,<\/strong><\/a> ne\u017e len s vlastnou v\u00e1hou. To sa hod\u00ed najm\u00e4 v pr\u00edpade, \u017ee sa sna\u017e\u00edte <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\"><strong>schudn\u00fa\u0165<\/strong><\/a>. Nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na fakt, \u017ee s oble\u010denou z\u00e1\u0165a\u017eovou vestou sa budete c\u00edti\u0165 ako profesion\u00e1lny atl\u00e9t, \u010do vo v\u00e1s zap\u00e1li t\u00fa\u017ebu poda\u0165 \u010do najlep\u0161\u00ed \u0161portov\u00fd v\u00fdkon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\">z\u00e1\u0165a\u017eovou vestou<\/a> si zacvi\u010d\u00edte <strong>doma, na <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\">workoutovom ihrisku<\/a>, atletickom ov\u00e1le aj v posil\u0148ovni.<\/strong> Hod\u00ed sa pre ka\u017ed\u00e9ho, kto si chce spestri\u0165 tr\u00e9ningov\u00fa rutinu alebo zv\u00fd\u0161i\u0165 intenzitu s\u00fa\u010dasn\u00e9ho tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_cvicit_so_zatazovou_vestou\"><\/span>Ako cvi\u010di\u0165 so z\u00e1\u0165a\u017eovou vestou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1\u0165a\u017eov\u00e1 vesta je univerz\u00e1lna <a href=\"https:\/\/gymbeam.sk\/domaci-trening\">pom\u00f4cka na cvi\u010denie<\/a>, ktor\u00fa vyu\u017eijete pri <strong>posil\u0148ovan\u00ed cel\u00e9ho tela.<\/strong> Z cvikov uveden\u00fdch ni\u017e\u0161ie si tak m\u00f4\u017eete vytvori\u0165 cel\u00fd <strong>full body tr\u00e9ning,<\/strong> pr\u00edpadne si vybra\u0165 len tie, ktor\u00e9 sa v\u00e1m hodia do tr\u00e9ningu konkr\u00e9tnej partie (pa\u017ee, <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\">nohy<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\">brucho<\/a>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako ako v pr\u00edpade in\u00e9ho silov\u00e9ho cvi\u010denia vykon\u00e1vajte <strong>8 \u2013 20 opakovan\u00ed<\/strong> ka\u017ed\u00e9ho cviku v <strong>3 \u2013 4 s\u00e9ri\u00e1ch.<\/strong> Medzi s\u00e9riami si d\u00e1vajte <strong>1 \u2013 2 min\u00fatov\u00fa pauzu.<\/strong> Za\u010dnite s men\u0161\u00edm po\u010dtom opakovan\u00ed aj s\u00e9ri\u00ed a postupne pod\u013ea toho, ako budete silnie\u0165, tr\u00e9ning predl\u017eujte. Rovnako si na bud\u00facom tr\u00e9ningu m\u00f4\u017eete vzia\u0165 \u0165a\u017e\u0161iu z\u00e1\u0165a\u017eov\u00fa vestu. Nezab\u00fadajte ani na odpo\u010dinok, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\">regener\u00e1ciu<\/a>, a v\u00fdsledky taktie\u017e podporte kvalitn\u00fdm <a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\">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<ul class=\"wp-block-list\">\n<li>S napl\u00e1novan\u00edm tr\u00e9ningov pod\u013ea va\u0161ich cie\u013eov v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><\/li>\n\n\n\n<li>Praktick\u00e9 tipy pre v\u0161etk\u00fdch, ktor\u00ed chodia cvi\u010di\u0165 do posil\u0148ovne, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"36352,53353,46027,53347,46021,36346,47629,49009,51217,51160,58828\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_najlepsich_cvikov_na_cele_telo_so_zatazovou_vestou\"><\/span>10 najlep\u0161\u00edch cvikov na cel\u00e9 telo so z\u00e1\u0165a\u017eovou vestou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento tr\u00e9ning sa v\u00e1m okrem z\u00e1\u0165a\u017eovej vesty bude hodi\u0165 <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\">podlo\u017eka na cvi\u010denie<\/a> a <a href=\"https:\/\/gymbeam.sk\/wallmount-konstrukcia-gymbeam.html\">posil\u0148ovacia klietka s hrazdou<\/a>. Ne\u017e sa pust\u00edte do hlavnej \u010dasti, <strong>zahrejte sa t\u00fdmito cvikmi len s vlastnou v\u00e1hou.<\/strong> Po warm-up f\u00e1ze si oble\u010dte vestu a m\u00f4\u017eete sa do toho oprie\u0165 naplno.<\/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. Jumping Jack<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene s chodidlami na \u0161\u00edrku bokov a rukami vo\u013ene pozd\u013a\u017e tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom vysko\u010dte a z\u00e1rove\u0148 rozno\u017ete nohy s chodidlami vo vzdialenosti \u0161ir\u0161ej, ne\u017e je \u0161\u00edrka va\u0161ich ramien. S\u00fa\u010dasne vzpa\u017ete a v hornej f\u00e1ze sa va\u0161e ruky m\u00f4\u017eu \u013eahko dotkn\u00fa\u0165 prstami nad hlavou. Pri dopade s n\u00e1dychom vr\u00e1\u0165te ruky aj nohy do v\u00fdchodiskovej polohy a nadvia\u017ete hne\u010f \u010fal\u0161\u00edm opakovan\u00edm. Pohyb vykon\u00e1vajte plynulo a v rytme.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Vt\u00e1\u010danie kolien dovn\u00fatra, mal\u00fd rozsah pohybu, nekoordinovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Jumping-jacks.gif\" alt=\"Jumping Jack so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616760\" title=\"Jumping Jack so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Angli\u010d\u00e1k (Burpee)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku ramien a s rukami vo\u013ene pozd\u013a\u017e tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa, pokr\u010dte kolen\u00e1 a prejdite do drepu. Polo\u017ete ruky na zem pred seba a z\u00e1rove\u0148 vysko\u010dte nohami dozadu do poz\u00edcie planku. Potom pokr\u010dte pa\u017ee v lak\u0165och a cez k\u013euk si \u013eahnite cel\u00fdm telom na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eku<\/a>. Potom hne\u010f s v\u00fddychom zatla\u010dte rukami do podlo\u017eky, narovnajte pa\u017ee a z\u00e1rove\u0148 sko\u010dte nohami sp\u00e4\u0165 k ruk\u00e1m. Prejdite sp\u00e4\u0165 do drepu, a nakoniec vysko\u010dte nahor do v\u00fdchodiskovej poz\u00edcie. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekoordinovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Burpees.gif\" alt=\"Angli\u010d\u00e1k so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616696\" title=\"Angli\u010d\u00e1k so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Drep (Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd zhruba na \u0161\u00edrku ramien. V\u00e1ha je na celej ploche chodidla.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Nad\u00fdchnite sa a pohybom panvy dozadu a dole urobte drep. M\u00f4\u017eete predpa\u017ei\u0165, ruky da\u0165 v bok alebo ich prekr\u00ed\u017ei\u0165 na hrudi. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a prednej strany stehien plynule narovnajte. Potom vykonajte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, mal\u00fd rozsah pohybu, predkl\u00e1\u0148anie dopredu, vt\u00e1\u010danie kolien dovn\u00fatra, nerovnomerne rozlo\u017een\u00e1 hmotnos\u0165, prepad\u00e1vanie na \u0161pi\u010dku alebo na p\u00e4tu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Drepy-vest.gif\" alt=\"Drepy so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616728\" title=\"Drepy so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Drep na jednej nohe (Pistol Squat)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami tesne ved\u013ea seba. Chy\u0165te sa jednou rukou posil\u0148ovacej klietky a zdvihnite opa\u010dn\u00fa nohu p\u00e1r centimetrov nad zem. Preneste v\u00e1hu na stojn\u00fa nohu a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Jemne sa pridr\u017eujte hrazdy, s n\u00e1dychom pokr\u010dte koleno stojnej nohy a urobte kontrolovan\u00fd drep. Pomocou aktiv\u00e1cie svalov zadku a stehien sa potom s v\u00fddychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. N\u00e1sledne vyme\u0148te nohy. Pokia\u013e v\u00e1s obmedzuje zl\u00e1 mobilita v \u010dlenku, m\u00f4\u017eete si pod p\u00e4tu vlo\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\">kot\u00fa\u010d<\/a>.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Pistol-squat-vest.gif\" alt=\"Drepy na jednej nohe so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616776\" title=\"Drepy na jednej nohe so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. V\u00fdpad (Lunge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Stoj mierne rozkro\u010dn\u00fd s rukami v bok.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Za\u010dnite krokom dopredu a mierne do strany. V\u00e1hu preneste na predn\u00fa nohu. Dosta\u0148te sa do h\u013abky, kedy va\u0161e stehno zviera s l\u00fdtkom v kolene pribli\u017ene 90 stup\u0148ov, alebo e\u0161te hlb\u0161ie. S v\u00fddychom pomocou aktiv\u00e1cie svalov prednej strany stehien a zadku sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zl\u00e1 koordin\u00e1cia pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Vypady-vest.gif\" alt=\"V\u00fdpady so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616840\" title=\"V\u00fdpady so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\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\">6. Vis na hrazde (Dead Hang)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Zaveste sa na hrazdu (ak je pr\u00edli\u0161 vysoko, pou\u017eite napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">bed\u0148u<\/a> ako stupienok), chy\u0165te ju nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka ramien. Zaveste sa a aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte a vo vise sa sna\u017ete vydr\u017ea\u0165 aspo\u0148 10 sek\u00fand. Pas\u00edvny vis m\u00f4\u017eete strieda\u0165 aj s akt\u00edvnym, pri ktorom stiahnete lopatky aj ramen\u00e1 a dr\u017e\u00edte ich v tejto poz\u00edcii.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Hojdanie sa, nedostato\u010dn\u00e1 v\u00fddr\u017e.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Dead-hang-vest.gif\" alt=\"Vis na hrazde so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616712\" title=\"Vis na hrazde so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Zdv\u00edhanie kolien vo vise na hrazde (High Knees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Zaveste sa na hrazdu, chy\u0165te ju nadhmatom (dlane smeruj\u00fa od v\u00e1s) s \u00fachopom \u0161ir\u0161\u00edm, ne\u017e je \u0161\u00edrka ramien. Stiahnite lopatky a nohy nechajte natiahnut\u00e9.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom aktivujte bru\u0161n\u00e9 svaly a s ich pomocou pritiahnite kolen\u00e1 smerom k trupu. Lopatky s\u00fa po cel\u00fa dobu stiahnut\u00e9 dole. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie. Potom pohyb zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Hojdanie sa, nekontrolovan\u00fd pohyb, vyvesovanie lopatiek, pomoc \u0161vihom n\u00f4h.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/High-knees-vest.gif\" alt=\"Zdv\u00edhanie kolien na hrazde so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616744\" title=\"Zdv\u00edhanie kolien na hrazde so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Zhyb (Pull Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Zaveste sa za hrazdu nadhmatom (dlane smeruj\u00fa od v\u00e1s), \u00fachop je \u0161ir\u0161\u00ed, ne\u017e \u0161\u00edrka va\u0161ich ramien. Nohy m\u00f4\u017eete necha\u0165 spusten\u00e9, alebo ich \u013eahko pokr\u010dte v kolen\u00e1ch a prekr\u00ed\u017ete cez seba. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Stiahnite lopatky, s v\u00fddychom aktivujte svaly chrbta i pa\u017e\u00ed a za\u010dnite sa pri\u0165ahova\u0165 hore. Hrudn\u00edkom smerujte k hrazde. Ke\u010f sa dostanete hlavou \u013eahko nad \u00farove\u0148 hrazdy, tak sa s n\u00e1dychom za\u010dnite pomaly sp\u00fa\u0161\u0165a\u0165 dole. Vr\u00e1\u0165te sa do v\u00fdchodiskovej poz\u00edcie, nevyvesujte sa z lopatiek a zhyb zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Hojdanie sa, nedostato\u010dn\u00fd rozsah pohybu, gu\u013eatenie chrbta v hornej poz\u00edcii, vyvesovanie lopatiek, pomoc \u0161vihom n\u00f4h.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Pull-ups-vest.gif\" alt=\"Zhyb so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616808\" title=\"Zhyb so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. K\u013euk (Push Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu le\u017emo s natiahnut\u00fdmi pa\u017eami. Dlane s roztvoren\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dole od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Po n\u00e1dychu urobte k\u013euk a v spodnej polohe sa sna\u017ete hrudn\u00edkom \u013eahko dotkn\u00fa\u0165 zeme. Potom s v\u00fddychom zatla\u010dte celou plochou r\u00fak do podlo\u017eky, vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a vykonajte \u010fal\u0161ie opakovanie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie v chrbte (predov\u0161etk\u00fdm v bedrovej oblasti), nestabiln\u00e9 lopatky, lakte smeruj\u00face od tela.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Push-ups-vest.gif\" alt=\"Kliky so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616824\" title=\"Kliky so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Striedanie planku na predlakt\u00ed a natiahnut\u00fdch pa\u017eiach (Plank Up-Downs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do planku na predlakt\u00ed. Aktivujte stred tela a sna\u017ete sa nepreh\u00fdba\u0165 v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom sa zdvihnite do planku na natiahnut\u00fdch ruk\u00e1ch a potom sa hne\u010f s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie. Takto pokra\u010dujte do odcvi\u010denia celej s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/Plank-ups-vest.gif\" alt=\"Plank so z\u00e1\u0165a\u017eovou vestou\" class=\"wp-image-616792\" title=\"Plank so z\u00e1\u0165a\u017eovou vestou\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_vytvorit_trening_so_zatazovou_vestou\"><\/span>Ako si vytvori\u0165 tr\u00e9ning so z\u00e1\u0165a\u017eovou vestou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky so z\u00e1\u0165a\u017eovou vestou sa hodia na klasick\u00fd silov\u00fd tr\u00e9ning, ale taktie\u017e si z nich m\u00f4\u017eete vytvori\u0165 kruh\u00e1\u010d alebo HIIT.<\/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\">Kruhov\u00fd tr\u00e9ning so z\u00e1\u0165a\u017eovou vestou<\/h3>\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<ul class=\"wp-block-list\">\n<li>postupne odcvi\u010d\u00edte 8 \u2013 20 opakovan\u00ed 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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cviky do kruhov\u00e9ho tr\u00e9ningu:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Jumping Jacky<\/li>\n\n\n\n<li>V\u00fdpady<\/li>\n\n\n\n<li>K\u013euky<\/li>\n\n\n\n<li>Striedanie planku na predlakt\u00ed a natiahnut\u00fdch ruk\u00e1ch<\/li>\n<\/ol>\n<\/div>\n<\/div>\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\">HIIT so z\u00e1\u0165a\u017eovou vestou<\/h3>\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<ul class=\"wp-block-list\">\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\u010d\u00edte 3 \u2013 4 s\u00e9rie&nbsp;<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Cviky do HIITu:<\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li>Angli\u010d\u00e1ky<\/li>\n\n\n\n<li>Drepy na pravej nohe<\/li>\n\n\n\n<li>Drepy na \u013eavej nohe<\/li>\n\n\n\n<li>Zdv\u00edhanie kolien vo vise na hrazde<\/li>\n\n\n\n<li>K\u013euky<\/li>\n<\/ol>\n<\/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>Tr\u00e9ning cel\u00e9ho tela zvl\u00e1dnete aj s balan\u010dnou podlo\u017ekou. \u00da\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\"><strong>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.<\/strong><\/a><\/li>\n\n\n\n<li>V r\u00e1mci tr\u00e9ningu hlavn\u00fdch svalov\u00fdch parti\u00ed m\u00f4\u017eete zaradi\u0165 aj cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/\"><strong>15 najlep\u0161\u00edch cvikov s powerbagom na cel\u00e9 telo.<\/strong><\/a><\/li>\n\n\n\n<li>Aj s jednou \u010dinkou kvalitne precvi\u010d\u00edte cel\u00e9 telo. In\u0161pirujte sa \u010dl\u00e1nkom <strong><a href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/\">Tr\u00e9ning s jednoru\u010dkou: 12 naj\u00fa\u010dinnej\u0161\u00edch cvikov na cel\u00e9 telo.<\/a><\/strong><\/li>\n\n\n\n<li>Chcete si zacvi\u010di\u0165 bez pom\u00f4cok? V tom pr\u00edpade m\u00e1me pre v\u00e1s <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/li>\n\n\n\n<li>A pokia\u013e sa chcete len pretiahnu\u0165, vysk\u00fa\u0161ajte cviky s foam rollerom pod\u013ea \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\"><strong>Ako pou\u017e\u00edva\u0165 foam roller? 8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom.<\/strong><\/a><\/li>\n\n\n\n<li>Pl\u00e1nujete si doma vytvori\u0165 dom\u00e1ce fitko? V tom pr\u00edpade by v\u00e1m nemal unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\"><strong>Vybavenie dom\u00e1cej posil\u0148ovne: Ktor\u00e9 pom\u00f4cky a pr\u00edslu\u0161enstvo nesmie ch\u00fdba\u0165?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky so z\u00e1\u0165a\u017eovou vestou s\u00fa ide\u00e1lne pre ka\u017ed\u00e9ho, kto si chce <strong>spestri\u0165 alebo zintenz\u00edvni\u0165 tr\u00e9ning.<\/strong> Sta\u010d\u00ed si ju obliec\u0165 a m\u00f4\u017eete za\u010da\u0165 drepova\u0165, robi\u0165 v\u00fdpady, k\u013euky alebo zhyby na hrazde. Precvi\u010d\u00edte tak svaly cel\u00e9ho tela, podpor\u00edte ich rast aj silnenie. Z\u00e1rove\u0148 <strong>sp\u00e1lite viac kal\u00f3ri\u00ed<\/strong>, \u010do je zase v\u00fdhodou po\u010das chudnutia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1\u0165a\u017eov\u00e1 vesta je ide\u00e1lnou pom\u00f4ckou na <strong>dom\u00e1ce cvi\u010denie,<\/strong> ale hod\u00ed sa aj na workoutov\u00e9 ihrisko alebo do posil\u0148ovne. M\u00e1 tak \u0161irok\u00e9 spektrum vyu\u017eitia, ktor\u00e9 ocenia <strong>pokro\u010dil\u00ed \u0161portovci,<\/strong> ale aj <strong>za\u010diato\u010dn\u00edci, ktor\u00ed si chc\u00fa s\u0165a\u017ei\u0165 cviky s vlastnou v\u00e1hou.<\/strong> 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 so z\u00e1\u0165a\u017eovou vestou.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Bars, Barbells &amp; Dumbbells\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>Z\u00e1\u0165a\u017eov\u00e1 vesta posunie intenzitu v\u00e1\u0161ho tr\u00e9ningu na nov\u00fa \u00farove\u0148! Vyu\u017eijete ju na tr\u00e9ning hornej i dolnej polovice tela a pom\u00f4\u017ee s dosiahnut\u00edm nov\u00fdch v\u00fdsledkov. Ako s \u0148ou cvi\u010di\u0165 spr\u00e1vne prezrad\u00ed tento \u010dl\u00e1nok.<\/p>\n","protected":false},"author":129,"featured_media":616655,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6058,6168,6062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-636326","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky","9":"tag-pomocky-na-cvicenie","10":"tag-trening","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 najlep\u0161\u00edch cvikov na cel\u00e9 telo so z\u00e1\u0165a\u017eovou vestou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne cvi\u010di\u0165 so z\u00e1\u0165a\u017eovou vestou? 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