{"id":636640,"date":"2024-10-16T08:00:00","date_gmt":"2024-10-16T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=636640"},"modified":"2025-05-29T14:08:35","modified_gmt":"2025-05-29T12:08:35","slug":"4-nejlepsi-cviky-na-formovani-bedernich-svalu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/","title":{"rendered":"12 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#Jakou_funkci_maji_svaly_spodni_casti_zad\" title=\"Jakou funkci maj\u00ed svaly spodn\u00ed \u010d\u00e1sti zad?&nbsp;\">Jakou funkci maj\u00ed svaly spodn\u00ed \u010d\u00e1sti zad?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#Proc_posilovat_spodni_zada\" title=\"Pro\u010d posilovat spodn\u00ed z\u00e1da?&nbsp;\">Pro\u010d posilovat spodn\u00ed z\u00e1da?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#Jak_posilovat_spodni_zada\" title=\"Jak posilovat spodn\u00ed z\u00e1da?\">Jak posilovat spodn\u00ed z\u00e1da?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#12_nejlepsich_cviku_na_spodni_zada\" title=\"12 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da\">12 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kdy\u017e se bav\u00edme o spodn\u00ed \u010d\u00e1sti zad, je to nej\u010dast\u011bji v kontextu bolesti nebo jin\u00fdch pot\u00ed\u017e\u00ed, kter\u00e9 s touto parti\u00ed m\u00e1me. Bolesti beder jsou v\u0161ak mnohdy zp\u016fsoben\u00e9 t\u00edm, \u017ee je m\u00e1me <strong>oslaben\u00e9 nebo, naopak p\u0159et\u00ed\u017een\u00e9 nevhodn\u00fdm cvi\u010den\u00edm. <\/strong>Proto je d\u016fle\u017eit\u00e9 zn\u00e1t ide\u00e1ln\u00ed cviky na pos\u00edlen\u00ed spodn\u00ed \u010d\u00e1sti zad, co\u017e n\u00e1m pom\u016f\u017ee se spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla a lep\u0161\u00ed stabilitou. Z\u00e1rove\u0148 budeme preventivn\u011b p\u016fsobit proti bolesti t\u00e9to oblasti. <strong>Jak posilovat svaly spodn\u00ed \u010d\u00e1sti zad efektivn\u011b,<\/strong> se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakou_funkci_maji_svaly_spodni_casti_zad\"><\/span>Jakou funkci maj\u00ed svaly spodn\u00ed \u010d\u00e1sti zad?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spodn\u00ed z\u00e1da na sob\u011b nesou velkou \u010d\u00e1st t\u00edhy horn\u00ed poloviny t\u011bla. Tvo\u0159\u00ed je <strong>bedern\u00ed \u010d\u00e1st p\u00e1te\u0159e<\/strong> (5 obratl\u016f s meziobratlov\u00fdmi plot\u00e9nkami), kterou pom\u00e1haj\u00ed dr\u017eet na m\u00edst\u011b oporn\u00e9 struktury, zejm\u00e9na pak vazy a svaly. Z nich je nejd\u016fle\u017eit\u011bj\u0161\u00ed <strong>vzp\u0159imova\u010d p\u00e1te\u0159e<\/strong> <em>(erector spinae)<\/em>, <strong>\u010dty\u0159hrann\u00fd sval bedern\u00ed <\/strong><em>(musculus quadratus lumborum)<\/em>, <strong>velk\u00fd sval bedern\u00ed <\/strong>(<em>musculus psoas major)<\/em> a <strong>multifidi, <\/strong>co\u017e jsou svaly ulo\u017een\u00e9 po stran\u00e1ch bedern\u00ed p\u00e1te\u0159e. <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<p>Funkce bedern\u00edch sval\u016f je kl\u00ed\u010dov\u00e1 pro<strong> podporu i stabilizaci p\u00e1te\u0159e<\/strong> a udr\u017eov\u00e1n\u00ed <strong>spr\u00e1vn\u00e9ho postaven\u00ed t\u011bla.<\/strong> Bedern\u00ed svaly se pod\u00edlej\u00ed na nap\u0159\u00edmen\u00ed p\u00e1te\u0159e (extenze), \u00faklonech (later\u00e1ln\u00ed flexe), p\u0159edklonech (flexe), z\u00e1klonech (extenze) i rotac\u00edch. Multifidy jsou nav\u00edc stejn\u011b jako svaly st\u0159edu t\u011bla (core) sou\u010d\u00e1st\u00ed <strong>hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e (HSS),<\/strong> kter\u00fd je d\u016fle\u017eit\u00fd pro zachov\u00e1n\u00ed vzp\u0159\u00edmen\u00e9ho dr\u017een\u00ed trupu b\u011bhem v\u0161ech aktivit (sed, ch\u016fze, b\u011bh, cvi\u010den\u00ed). V p\u0159\u00edpad\u011b, \u017ee n\u011bkter\u00fd ze sval\u016f HSS sl\u00e1bne, mohou se objevit svalov\u00e9 dysbalance, kter\u00e9 se \u010dasto projevuj\u00ed ztuhlost\u00ed nebo bolest\u00ed zad. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_posilovat_spodni_zada\"><\/span>Pro\u010d posilovat spodn\u00ed z\u00e1da?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z funkc\u00ed bedern\u00edch sval\u016f n\u00e1m vypl\u00fdv\u00e1, \u017ee <strong>pom\u00e1haj\u00ed se spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla, a\u0165 u\u017e sed\u00edme, b\u011bh\u00e1me nebo zved\u00e1me t\u011b\u017ek\u00e9 \u010dinky v posilovn\u011b.<\/strong> D\u00edky tomu m\u016f\u017eeme p\u0159edch\u00e1zet bolestem i jin\u00fdm pot\u00ed\u017e\u00edm se z\u00e1dy, stejn\u011b jako zran\u011bn\u00edm b\u011bhem sportu. Dostate\u010dn\u011b siln\u00e9 bedern\u00ed svaly jsou jako <strong>ochrann\u00fd krun\u00fd\u0159 spodn\u00edch zad.<\/strong> Proto bychom na n\u011b nem\u011bli p\u0159i tr\u00e9ninku zapom\u00ednat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te pot\u00ed\u017ee se z\u00e1dy a nezn\u00e1te p\u0159\u00ed\u010dinu, pom\u016f\u017ee v\u00e1m ji odhalit \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1124x750.jpg\" alt=\"Posilov\u00e1n\u00ed spodn\u00edch zad\" class=\"wp-image-636685\" title=\"Posilov\u00e1n\u00ed spodn\u00edch zad\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-499018848-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_posilovat_spodni_zada\"><\/span>Jak posilovat spodn\u00ed z\u00e1da?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bedern\u00ed svaly se zapojuj\u00ed p\u0159i cel\u00e9 \u0159ad\u011b cvik\u016f, zejm\u00e9na t\u011bch, kter\u00e9 c\u00edl\u00ed na h\u00fd\u017ed\u011b nebo st\u0159ed t\u011bla. Pat\u0159\u00ed mezi n\u011b r\u016fzn\u00e9 varianty mrtv\u00e9ho tahu, m\u016fstku, hyperextenze nebo swing. Jedn\u00e1 se tak o <strong>komplexn\u00ed cviky, kter\u00fdmi pos\u00edl\u00edte n\u011bkolik parti\u00ed z\u00e1rove\u0148. <\/strong>To d\u00e1v\u00e1 smysl i z funk\u010dn\u00edho hlediska, proto\u017ee za probl\u00e9my se spodn\u00edmi z\u00e1dy nemus\u00ed v\u017edy n\u00e9st vinu pouze slab\u00e9 bedern\u00ed svaly, \u010dasto to jsou tak\u00e9 oslaben\u00e9 h\u00fd\u017ed\u011b nebo svaly st\u0159edu t\u011bla.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [3\u20134]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro posilov\u00e1n\u00ed bedern\u00edch sval\u016f pak plat\u00ed stejn\u00e1 pravidla jako pro jin\u00e9 t\u011blesn\u00e9 partie. Prvn\u00edm krokem je nau\u010den\u00ed<strong> spr\u00e1vn\u00e9 techniky cviku,<\/strong> a\u017e pak p\u0159ich\u00e1z\u00ed na \u0159adu zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee. Tak\u00e9 je d\u016fle\u017eit\u00e9 tr\u00e9nink spodn\u00edch zad spr\u00e1vn\u011b pl\u00e1novat s ohledem na va\u0161e dal\u0161\u00ed aktivity, aby nedo\u0161lo k p\u0159et\u00ed\u017een\u00ed t\u00e9to partie. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5\u20136]<\/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\">Jak si napl\u00e1novat tr\u00e9nink spodn\u00edch zad?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro za\u010d\u00e1tek sta\u010d\u00ed, kdy\u017e si vyberete<strong> 2\u20133 cviky<\/strong> z n\u00ed\u017ee uveden\u00fdch a za\u0159ad\u00edte je do tr\u00e9ninku <strong>2\u20133kr\u00e1t t\u00fddn\u011b.&nbsp;<\/strong><\/li>\n\n\n\n<li>Po tr\u00e9ninku nebo kdykoliv b\u011bhem dne za\u0159azujte tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>protahovac\u00ed cviky na z\u00e1da<\/strong><\/a><strong>,<\/strong> aby z\u016fstaly pru\u017en\u00e9 a flexibiln\u00ed.&nbsp;<\/li>\n\n\n\n<li>Na uvoln\u011bn\u00ed zad se hod\u00ed tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-s-penovym-valcem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">foam roller<\/a>, kter\u00fd je ide\u00e1ln\u00ed na automas\u00e1\u017e cel\u00e9ho t\u011bla.&nbsp;<\/li>\n\n\n\n<li>Ka\u017ed\u00fd cvik odcvi\u010d\u00edte ve <strong>3 pracovn\u00edch s\u00e9ri\u00edch v rozmez\u00ed 8\u201312 opakov\u00e1n\u00ed.<\/strong><\/li>\n\n\n\n<li>Z\u00e1t\u011b\u017e by v tomto p\u0159\u00edpad\u011b m\u011bla spadat zhruba na \u00farove\u0148 <strong>60\u201375 % 1 RM <\/strong>(maxim\u00e1ln\u00ed v\u00fdkon na 1 opakov\u00e1n\u00ed).&nbsp;<\/li>\n\n\n\n<li><strong>Tr\u00e9nink spodn\u00edch zad<\/strong> za\u0159ad\u00edte bu\u010f samostatn\u011b s jinou svalovou parti\u00ed, nebo v r\u00e1mci komplexn\u00edho tr\u00e9ninku doln\u00ed poloviny t\u011bla.&nbsp;<\/li>\n\n\n\n<li>Myslete i na to, \u017ee k \u00fapln\u00e9<strong> regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. <\/strong>Tr\u00e9nink si tak pl\u00e1nujte i vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci.<\/li>\n<\/ul>\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>V p\u0159\u00edpad\u011b, \u017ee si chcete sestavit tr\u00e9ninky, kter\u00e9 v\u00e1m p\u0159inesou v\u00fdsledky, postupujte podle n\u00e1vodu <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>V\u00edce o tom, kolik opakov\u00e1n\u00ed cvi\u010dit podle va\u0161eho c\u00edle, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly.<\/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=\"7185,36346,87121,62755,68977,86527,51190,51223,74602,53680,64681,51208,64675,49009,61885\" ><\/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=\"12_nejlepsich_cviku_na_spodni_zada\"><\/span>12 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomoc\u00ed uveden\u00fdch cvik\u016f komplexn\u011b<strong> procvi\u010d\u00edte spodn\u00ed \u010d\u00e1st zad, stejn\u011b jako st\u0159ed t\u011bla, h\u00fd\u017ed\u011b a nohy.<\/strong> Budete na n\u011b pot\u0159ebovat <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed ty\u010d<\/a>, <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010de<\/a>, <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> a <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a>. Hod\u00ed se tak ide\u00e1ln\u011b do posilovny, ale celou \u0159adu zvl\u00e1dnete tak\u00e9 doma s vlastn\u00ed vahou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Hyperextenze (Floor Hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si b\u0159ichem na st\u0159ed <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eky<\/a>. Nohy nechte nata\u017een\u00e9, pa\u017ee pokr\u010dte a prsty polo\u017ete na hlavu za u\u0161i. Zpevn\u011bte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte z\u00e1rove\u0148 pa\u017ee, hlavu i hrudn\u00edk o n\u011bkolik centimetr\u016f v\u00fd\u0161e, \u010d\u00edm\u017e provedete m\u00edrn\u00fd z\u00e1klon. V horn\u00ed pozici m\u016f\u017eete p\u00e1r sekund setrvat, pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> 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\/back-extension1.gif\" alt=\"Jak cvi\u010dit hyperextenzi na podlo\u017ece?\" class=\"wp-image-636703\" title=\"Jak cvi\u010dit hyperextenzi na podlo\u017ece?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hyperextenze na \u0161ikm\u00e9 lavici (Hyperextension)<\/h5>\n\n\n\n<p>Polo\u017ete se p\u00e1nv\u00ed na hyperextenzn\u00ed neboli \u0159\u00edmskou lavici \u010delem k zemi. Horn\u00ed kraj op\u011brky by m\u011bl b\u00fdt maxim\u00e1ln\u011b ve v\u00fd\u0161ce va\u0161ich ky\u010dl\u00ed. Nohama se zah\u00e1kn\u011bte za no\u017en\u00ed op\u011brky, pa\u017ee dr\u017ete zk\u0159\u00ed\u017een\u00e9 na hrudi a z\u00e1da v p\u0159irozen\u00e9 zak\u0159iven\u00ed. S n\u00e1dechem se pomalu spou\u0161t\u011bjte dol\u016f bez kulacen\u00ed zad. S v\u00fddechem se pak pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed, zadn\u00ed strany stehen a zad vra\u0165te do v\u00fdchoz\u00ed polohy.<\/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. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na b\u0159icho s nata\u017een\u00fdma nohama. Ruce vzpa\u017ete a m\u016f\u017eete je spojit.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte st\u0159ed t\u011bla a zvedn\u011bte ruce, hlavu, hrudn\u00edk a nohy p\u00e1r centimetr\u016f nad zem. V horn\u00ed pozici m\u016f\u017eete p\u00e1r sekund setrvat, pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>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\/superman.gif\" alt=\"Jak na cvik superman?\" class=\"wp-image-636847\" title=\"Jak na cvik superman?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Superman se z\u00e1t\u011b\u017e\u00ed (Weighted Superman)<\/h5>\n\n\n\n<p>Z\u00e1t\u011b\u017e m\u016f\u017eete zv\u00fd\u0161it p\u0159id\u00e1n\u00edm <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed nebo kotn\u00edky<\/a>, p\u0159\u00edpadn\u011b si do rukou vezm\u011bte men\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Superman na balan\u010dn\u00ed podlo\u017ece<\/h5>\n\n\n\n<p>Tento cvik se d\u00e1 prov\u00e1d\u011bt tak\u00e9 na <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017ece<\/a>. Sta\u010d\u00ed, kdy\u017e si na ni b\u0159ichem lehnete a pak cvi\u010d\u00edte stejn\u011b.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin v le\u017ee na b\u0159i\u0161e (Swimmer)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na b\u0159icho s nata\u017een\u00fdma nohama. Ruce vzpa\u017ete a dlan\u011b vyto\u010dte tak, aby sm\u011b\u0159ovaly k sob\u011b a palce vzh\u016fru.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte st\u0159ed t\u011bla a sou\u010dasn\u011b zvedn\u011bte levou ruku a pravou nohu p\u00e1r centimetr\u016f nad zem. V horn\u00ed pozici m\u016f\u017eete p\u00e1r sekund setrvat, pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Po dokon\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te kon\u010detiny a prove\u010fte cvik na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>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\/swimmer.gif\" alt=\"Jak na cvik plavec na z\u00e1da?\" class=\"wp-image-636863\" title=\"Jak na cvik plavec na z\u00e1da?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Zved\u00e1n\u00ed pa\u017e\u00ed a nohou v le\u017ee na b\u0159i\u0161e se z\u00e1t\u011b\u017e\u00ed (Weighted Superman)<\/h5>\n\n\n\n<p>Z\u00e1t\u011b\u017e m\u016f\u017eete zv\u00fd\u0161it p\u0159id\u00e1n\u00edm <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-0-5-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed nebo kotn\u00edky<\/a>, p\u0159\u00edpadn\u011b si do rukou vezm\u011bte men\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed pa\u017e\u00ed a nohou v le\u017ee na b\u0159i\u0161e na balan\u010dn\u00ed podlo\u017ece (Half Ball Superman)<\/h5>\n\n\n\n<p>Tento cvik se d\u00e1 prov\u00e1d\u011bt tak\u00e9 na <a href=\"https:\/\/gymbeam.cz\/kompaktni-half-ball-balance-trainer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017ece<\/a>. Sta\u010d\u00ed, kdy\u017e si na ni b\u0159ichem lehnete a pak cvi\u010d\u00edte stejn\u011b.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed cviky na balan\u010dn\u00ed podlo\u017ece najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.<\/strong><\/a><\/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\">4. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vkle\u010de na \u010dty\u0159ech (Bird Dog)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>P\u0159ejd\u011bte do kleku na v\u0161ech \u010dty\u0159ech. Hlava je v prodlou\u017een\u00ed p\u00e1te\u0159e.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivujte st\u0159ed t\u011bla a s v\u00fddechem sou\u010dasn\u011b zvedn\u011bte a narovnejte protilehl\u00e9 kon\u010detiny (pravou nohu a levou pa\u017ei). Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po dokon\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te kon\u010detiny a prove\u010fte cvik na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech v prvn\u00ed f\u00e1zi cviku, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/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\/bird-dog.gif\" alt=\"Jak na cvik bird dog?\" class=\"wp-image-636719\" title=\"Jak na cvik bird dog?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vkle\u010de na \u010dty\u0159ech s gumou (Banded Bird Dog)<\/h5>\n\n\n\n<p>Vezm\u011bte si dlouhou<a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> posilovac\u00ed gumu s uzav\u0159en\u00fdm obvodem<\/a>, jeden konec zah\u00e1kn\u011bte za chodidlo a druh\u00fd chy\u0165te rukou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed pa\u017e\u00ed a nohou vle\u017ee na b\u0159i\u0161e na balan\u010dn\u00ed podlo\u017ece (Gym Ball Bird Dog)<\/h5>\n\n\n\n<p>Tento cvik se d\u00e1 prov\u00e1d\u011bt tak\u00e9 na balan\u010dn\u00ed podlo\u017ece nebo <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010di<\/a>. Sta\u010d\u00ed, kdy\u017e si na n\u011bj lehnete b\u0159ichem a v\u0161echny 4 kon\u010detiny polo\u017e\u00edte na zem. Pak zved\u00e1te ty protilehl\u00e9 stejn\u011b jako u z\u00e1kladn\u00ed varianty.&nbsp;<\/p>\n\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\">5. Pokl\u00e1d\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee na z\u00e1dech (Dead Bug)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, nohy zvedn\u011bte a pokr\u010dte do 90 stup\u0148\u016f. Nata\u017een\u00e9 ruky p\u0159edpa\u017ete.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte st\u0159ed t\u011bla a za\u010dn\u011bte pokl\u00e1dat sou\u010dasn\u011b pravou pa\u017ei a levou nohu. Sna\u017ete se ob\u011b kon\u010detiny p\u0159ibl\u00ed\u017eit a\u017e k podlo\u017ece. Pot\u00e9 se hned s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Po celou dobu cviku myslete na to, aby se v\u00e1m z\u00e1da celou plochou dot\u00fdkaly podlo\u017eky. Tak\u00e9 se soust\u0159e\u010fte na to, aby pohyb vych\u00e1zel hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f.&nbsp; Po dokon\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te kon\u010detiny a prove\u010fte cvik na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/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-bug.gif\" alt=\"Jak na cvik dead bug?\" class=\"wp-image-636735\" title=\"Jak na cvik dead bug?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Pokl\u00e1d\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee na z\u00e1dech s gumou (Banded Dead Bug)<\/h5>\n\n\n\n<p>Cvik si zt\u00ed\u017e\u00edte tak, \u017ee si vezmete dlouhou <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a>, jeden konec p\u0159ipevn\u00edte na chodilo a druh\u00fd chytnete do opa\u010dn\u00e9 ruky. Pak cvi\u010d\u00edte stejn\u011b jako u z\u00e1kladn\u00edho proveden\u00ed s t\u00edm, \u017ee mezi rukou a nohou natahujete gumu, \u010d\u00edm\u017e si zv\u00fd\u0161\u00edte z\u00e1t\u011b\u017e.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Pokl\u00e1d\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee na z\u00e1dech s kettlebellem (Kettlebell Dead Bug)<\/h5>\n\n\n\n<p>Do jedn\u00e9 ruky si m\u016f\u017eete vz\u00edt leh\u010d\u00ed <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> a pak cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. M\u016fstek (Glute Bridge)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi na zem. Nohy pokr\u010dte v kolenou, p\u0159it\u00e1hn\u011bte je sm\u011brem k h\u00fd\u017ed\u00edm a paty nechte na zemi.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, 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\/glute-bridge.gif\" alt=\"Jak cvi\u010dit glute bridge?\" class=\"wp-image-636767\" title=\"Jak cvi\u010dit glute bridge?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Glute bridge se z\u00e1t\u011b\u017e\u00ed (Weighted Glute Bridge)<\/h5>\n\n\n\n<p>N\u00e1ro\u010dnost cviku zv\u00fd\u0161\u00edte, kdy\u017e si d\u00e1te jednoru\u010dku, kettlebell nebo jinou z\u00e1t\u011b\u017e na p\u00e1nev a p\u0159idr\u017eujete ji rukama. Pak cvi\u010d\u00edte stejn\u011b jako u z\u00e1kladn\u00ed varianty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Frog pump<\/h5>\n\n\n\n<p>U t\u00e9to varianty oto\u010dte chodidla sm\u011brem k sob\u011b tak, aby se dot\u00fdkaly. Pot\u00e9 cvi\u010dte stejn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o tom, jak glute bridge cvi\u010dit spr\u00e1vn\u011b a ty nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glute bridge: 10 variant m\u016fstku pro pevn\u011bj\u0161\u00ed a kulat\u011bj\u0161\u00ed zadek.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. M\u016fstek na jedn\u00e9 noze (Sigle Leg Glute Bridge)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Z\u016fsta\u0148te ve v\u00fdchoz\u00ed pozici z\u00e1kladn\u00ed varianty m\u016fstku a p\u0159idejte k tomu zvednut\u00ed jedn\u00e9 nata\u017een\u00e9 nohy vzh\u016fru.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch a zadn\u00edch stehenn\u00edch sval\u016f zvedn\u011bte p\u00e1nev vzh\u016fru. Myslete na to, \u017ee noha, kter\u00e1 je zvednut\u00e1 ze zem\u011b, z\u016fst\u00e1v\u00e1 ve stejn\u00e9 pozici. Pohyb vych\u00e1z\u00ed pouze z p\u00e1nve. V horn\u00ed pozici se soust\u0159e\u010fte na kontrakci h\u00fd\u017e\u010fov\u00fdch sval\u016f. Sekundu a\u017e dv\u011b vydr\u017ete a pot\u00e9 p\u00e1nev kontrolovan\u011b spus\u0165te dol\u016f. Po odcvi\u010den\u00ed jedn\u00e9 s\u00e9rie vym\u011b\u0148te nohy a stejn\u00fd cvik prove\u010fte na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace h\u00fd\u017e\u010fov\u00fdch sval\u016f, nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed zad, 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\/one-leg-glute-bridge.gif\" alt=\"Jak cvi\u010dit glute bridge naajedn\u00e9 noze?\" class=\"wp-image-636799\" title=\"Jak cvi\u010dit glute bridge naajedn\u00e9 noze?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. M\u016fstek na jedn\u00e9 noze se z\u00e1t\u011b\u017e\u00ed (Weighted Single Leg Glute Bridge)<\/h5>\n\n\n\n<p>N\u00e1ro\u010dnost cviku zv\u00fd\u0161\u00edte, kdy\u017e si d\u00e1te jednoru\u010dku, kettlebell nebo jinou z\u00e1t\u011b\u017e na p\u00e1nev a p\u0159idr\u017eujete ji rukama. Pot\u00e9 cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Obr\u00e1cen\u00e1 hyperextenze (Reverse Hyperextension)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si b\u0159ichem a p\u00e1nv\u00ed na jeden konec <a href=\"https:\/\/gymbeam.cz\/rovna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rovn\u00e9 posilovac\u00ed lavice<\/a> tak, aby nohy visely ve vzduchu. Pokr\u010dte je v kolenou a dr\u017ete n\u011bkolik centimetr\u016f nad podlo\u017ekou. Pa\u017ee pokr\u010dte z boku lavice a rukama se j\u00ed pevn\u011b chy\u0165te.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivujte st\u0159ed t\u011bla, s v\u00fddechem narovnejte nohy a zvedn\u011bte je vzh\u016fru. P\u00e1nev a b\u0159icho dr\u017ete st\u00e1le p\u0159ilepen\u00e9 na lavici, pohyb vych\u00e1z\u00ed pouze z nohou. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.&nbsp;<\/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\/reverse-hyperextension.gif\" alt=\"Jak cvi\u010dit obr\u00e1cenou hyperextenzi?\" class=\"wp-image-636815\" title=\"Jak cvi\u010dit obr\u00e1cenou hyperextenzi?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Obr\u00e1cen\u00e1 hyperextenze se z\u00e1t\u011b\u017e\u00ed (Weighted Reverse Hyperextension)<\/h5>\n\n\n\n<p>Lehn\u011bte si na lavici stejn\u011b jako u z\u00e1kladn\u00ed varianty a mezi chodidla chy\u0165te jednoru\u010dku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Mrtv\u00fd tah (Deadlift)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se p\u0159ed nalo\u017eenou osu s kotou\u010di s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159ku va\u0161ich bok\u016f. \u0160pi\u010dky chodidel sm\u011b\u0159uj\u00ed vp\u0159ed. Pokr\u010dte kolena a p\u0159edklo\u0148te se k ose tak, aby va\u0161e z\u00e1da z\u016fstala v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 ob\u011bma rukama chytn\u011bte osu nadhmatem nebo st\u0159\u00eddav\u00fdm \u00fachopem v p\u0159\u00edpad\u011b velk\u00e9 hmotnosti na ose (jednou rukou nadhmatem, druhou podhmatem). \u0160\u00ed\u0159e \u00fachopu je p\u0159ibli\u017en\u011b ve vzd\u00e1lenosti va\u0161ich ramen nebo o n\u011bco \u0161ir\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se a s v\u00fddechem se pomoc\u00ed aktivace sval\u016f stehen a h\u00fd\u017ed\u00ed postupn\u011b narovnejte. Nejprve narovnejte kolena a plynule pak i trup. Osa cestou nahoru proch\u00e1z\u00ed t\u011bsn\u011b p\u0159ed nohama. N\u00e1sledn\u011b kontrolovan\u011b vra\u0165te osu na zem stejnou cestou a hned pot\u00e9, co se kotou\u010de dotknou zem\u011b, nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Kulacen\u00ed zad, nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n\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\/deadlift.gif\" alt=\"Jak cvi\u010dit mrtv\u00fd tah?\" class=\"wp-image-636751\" title=\"Jak cvi\u010dit mrtv\u00fd tah?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Mrtv\u00fd tah z deficitu (Deficit Deadlift)<\/h5>\n\n\n\n<p>Dejte si pod nohy velk\u00fd kotou\u010d, postavte se na n\u011bj a pak u\u017e cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00edho mrtv\u00e9ho tahu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">2. Mrtv\u00fd tah s kettlebelly (Kettlebell Suitcase Deadlift)<\/h5>\n\n\n\n<p>Vezm\u011bte si dva <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a> a polo\u017ete je na vn\u011bj\u0161\u00ed stranu chodidel. Pokr\u010dte kolena, p\u0159edklo\u0148te se a chy\u0165te do ka\u017ed\u00e9 ruky jeden. Potom postupn\u011b narovn\u00e1vejte kolena, ky\u010dle, a nakonec z\u00e1da. Kettlebelly zvedejte nata\u017een\u00fdma rukama a\u017e k vn\u011bj\u0161\u00ed stran\u011b stehen.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o tom, jak cvi\u010dit mrtv\u00fd tah spr\u00e1vn\u011b, se dozv\u00edte v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mrtv\u00fd tah: Benefity, spr\u00e1vn\u00e9 proveden\u00ed a nej\u00fa\u010dinn\u011bj\u0161\u00ed varianty.<\/a><\/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\">10. Rumunsk\u00fd mrtv\u00fd tah (Romanian Deadlift \u2013 RDL)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed nalo\u017eenou osu s chodidly na \u0161\u00ed\u0159i va\u0161ich bok\u016f. Ob\u011bma rukama ji uchopte nadhmatem p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. Narovnejte se, zvedn\u011bte ty\u010d ze zem\u011b a dr\u017ete ji nata\u017een\u00fdma rukama p\u0159ed stehny.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad, pokr\u010dte lehce kolena a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. Soust\u0159e\u010fte se na to, aby osa proch\u00e1zela cestou dol\u016f t\u011bsn\u011b p\u0159ed nohama. Sna\u017ete se ji dostat a\u017e p\u0159ed kotn\u00edky, ale v\u017edy myslete na to, \u017ee z\u00e1da z\u016fst\u00e1vaj\u00ed v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlava v prodlou\u017een\u00ed p\u00e1te\u0159e. Pot\u00e9 se pomoc\u00ed kontrakce zadn\u00ed strany stehen a h\u00fd\u017ed\u00ed s v\u00fddechem narovnejte. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kulacen\u00ed zad, 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\/romanian-deadlift.gif\" alt=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah?\" class=\"wp-image-636831\" title=\"Jak cvi\u010dit rumunsk\u00fd mrtv\u00fd tah?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">Rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze (Sigle Leg Romanian Deadlift)<strong><\/strong><\/h5>\n\n\n\n<p>Do jedn\u00e9 ruky si vezm\u011bte <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a> nebo kettlebell. Postavte se zp\u0159\u00edma a z\u00e1t\u011b\u017e dr\u017ete nata\u017eenou rukou p\u0159ed stehnem. Stojn\u00e1 noha je opa\u010dn\u00e1 k ruce dr\u017e\u00edc\u00ed z\u00e1t\u011b\u017e. P\u0159eneste v\u00e1hu na stojnou nohu a za\u010dn\u011bte se p\u0159edkl\u00e1n\u011bt s t\u00edm, \u017ee se sna\u017e\u00edte v kone\u010dn\u00e9 f\u00e1zi dotknout z\u00e1t\u011b\u017e\u00ed podlo\u017eky a dostat t\u011blo do jedn\u00e9 roviny. Po odcvi\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te zapojen\u00e9 ruce a nohy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Good morning<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Samotnou \u010di nalo\u017eenou <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osu<\/a> si polo\u017ete za krk a chy\u0165te ji ob\u011bma rukama vedle ramen s t\u00edm, \u017ee lokty sm\u011b\u0159uj\u00ed dol\u016f. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem ud\u011blejte pohyb p\u00e1nv\u00ed vzad a kontrolovan\u011b se p\u0159edkl\u00e1n\u011bjte. M\u016f\u017eete p\u0159i tom lehce pokr\u010dit kolena. Hloubku p\u0159edklonu zvolte tak, aby se v\u00e1m poda\u0159ilo zachovat p\u0159irozen\u00e9 zak\u0159iven\u00ed p\u00e1te\u0159e. S v\u00fddechem se pomoc\u00ed aktivace sval\u016f h\u00fd\u017ed\u00ed a zadn\u00ed strany stehen plynule narovnejte. Pot\u00e9 prove\u010fte dal\u0161\u00ed opakov\u00e1n\u00ed. Po ukon\u010den\u00ed s\u00e9rie vra\u0165te osu zp\u011bt do stojanu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, kulacen\u00ed zad, 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\/good-morning.gif\" alt=\"Jak na cvik good morning?\" class=\"wp-image-636783\" title=\"Jak na cvik good morning?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Swing s kettlebellem (Ketllebell Swing)<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly p\u0159ibli\u017en\u011b na \u0161\u00ed\u0159i va\u0161ich ramen. <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kettlebell<\/a> uchopte ob\u011bma nata\u017een\u00fdma rukama a dr\u017ete ho p\u0159ed t\u011blem. Z\u00e1da jsou po celou dobu rovn\u00e1 a ramena sta\u017een\u00e1 dol\u016f, m\u011bjte aktivovan\u00fd st\u0159ed t\u011bla a pohled sm\u011b\u0159ujte vp\u0159ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem se m\u00edrn\u011b p\u0159edklo\u0148te, lehce pokr\u010dte kolena a kettlebell um\u00edst\u011bte mezi nohy. S v\u00fddechem aktivujte h\u00fd\u017ed\u011b i hamstringy a prove\u010fte \u0161vih kettlebellem p\u0159ed sebe, maxim\u00e1ln\u011b do v\u00fd\u0161ky va\u0161ich o\u010d\u00ed. Pak se vra\u0165te do v\u00fdchoz\u00ed pozice a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Kulacen\u00ed nebo p\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed zad, kolena sm\u011b\u0159uj\u00ed dovnit\u0159, nedostate\u010dn\u00e1 aktivace doln\u00edch kon\u010detin.&nbsp;<\/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\/swing.gif\" alt=\"Jak cvi\u010dit swing?\" class=\"wp-image-636879\" title=\"Jak cvi\u010dit swing?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Komplexn\u00ed tr\u00e9nink zad a mezilopatkov\u00fdch sval\u016f si m\u016f\u017eete sestavit podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na z\u00e1da.<\/strong><\/a><\/li>\n\n\n\n<li>Cviky na spodn\u00ed polovinu t\u011bla najdete v \u010dl\u00e1nc\u00edch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy<\/strong><\/a> a na <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hamstringy a l\u00fdtka<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Tr\u00e9nink horn\u00ed poloviny t\u011bla si m\u016f\u017eete sestavit podle cvikov\u00fdch \u010dl\u00e1nk\u016f na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ramena<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hrudn\u00edk<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0159icho<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biceps<\/strong><\/a> i <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>triceps<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pokud si chcete zacvi\u010dit doma bez pom\u016fcek, vyzkou\u0161ejte cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 v\u00e1s dostanou do formy.<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte se nabrat svaly, a st\u00e1le to nejde? Pak by v\u00e1m nem\u011bly uj\u00edt na\u0161e \u010dl\u00e1nky <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat<\/strong><\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na posilov\u00e1n\u00ed spodn\u00ed \u010d\u00e1sti zad se \u010dasto zapom\u00edn\u00e1. P\u0159itom je stejn\u011b d\u016fle\u017eit\u00e1 jako ostatn\u00ed partie. Pod\u00edl\u00ed se na<strong> spr\u00e1vn\u00e9m dr\u017een\u00ed t\u011bla a stabilizaci p\u00e1te\u0159e <\/strong>p\u0159i b\u011b\u017en\u00e9m pohybu i cvi\u010den\u00ed. Siln\u00e9 bedern\u00ed svaly tak\u00e9 pom\u00e1haj\u00ed p\u0159edch\u00e1zet bolesti zad, kterou \u010dasto trp\u00ed sportovci i m\u00e9n\u011b aktivn\u00ed lid\u00e9. Pokud chcete za\u0159adit cviky na spodn\u00ed \u010d\u00e1st zad do tr\u00e9ninku, za\u010dn\u011bte s nau\u010den\u00edm spr\u00e1vn\u00e9 techniky, pak postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e a dodr\u017eujte dal\u0161\u00ed pravidla zm\u00edn\u011bn\u00e1 z \u010dl\u00e1nku. D\u00edky tomu budete cvi\u010dit bezpe\u010dn\u011b a vyhnete se p\u0159et\u00ed\u017een\u00ed t\u00e9to oblasti. Nezapom\u00ednejte v\u0161ak ani na <strong>dostate\u010dnou regeneraci.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink spodn\u00edch zad.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak na tr\u00e9nink spodn\u00ed \u010d\u00e1sti zad? V \u010dl\u00e1nku najdete \u00fa\u010dinn\u00e9 cviky na bedern\u00ed svaly, v\u010detn\u011b spr\u00e1vn\u00e9 techniky a variant s vlastn\u00ed vahou i z\u00e1t\u011b\u017e\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":636666,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6405,7257,6357],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-636640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-cs","9":"tag-silovy-trenink","10":"tag-zada","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>12 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na spodn\u00ed z\u00e1da. 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Jak cvi\u010dit rumunsk\u00e9 mrtv\u00e9 tahy, hyperextenze nebo swingy na zpevn\u011bn\u00ed, vytvarov\u00e1n\u00ed a pos\u00edlen\u00ed zadn\u00ed strany stehen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-16T06:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-29T12:08:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/10\/cviky-na-spodni-zada-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"12 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da\",\"datePublished\":\"2024-10-16T06:00:00+00:00\",\"dateModified\":\"2025-05-29T12:08:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/\"},\"wordCount\":3734,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cviky-na-spodni-zada-FB-.png\",\"keywords\":[\"cviky\",\"silov\u00fd tr\u00e9nink\",\"z\u00e1da\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/\",\"name\":\"12 nejlep\u0161\u00edch cvik\u016f na spodn\u00ed z\u00e1da - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-nejlepsi-cviky-na-formovani-bedernich-svalu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cviky-na-spodni-zada-FB-.png\",\"datePublished\":\"2024-10-16T06:00:00+00:00\",\"dateModified\":\"2025-05-29T12:08:35+00:00\",\"description\":\"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvik\u016f na spodn\u00ed z\u00e1da. 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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). 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