{"id":637492,"date":"2024-10-16T13:32:27","date_gmt":"2024-10-16T11:32:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=637492"},"modified":"2024-10-23T13:42:26","modified_gmt":"2024-10-23T11:42:26","slug":"4-najlepsie-cviky-na-formovanie-bedrovych-svalov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/","title":{"rendered":"12 najlep\u0161\u00edch cvikov na spodn\u00fd chrb\u00e1t"},"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\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#Aku_funkciu_maju_svaly_spodnej_casti_chrbta\" title=\"Ak\u00fa funkciu maj\u00fa svaly spodnej \u010dasti chrbta?\">Ak\u00fa funkciu maj\u00fa svaly spodnej \u010dasti chrbta?<\/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\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#Preco_posilnovat_spodny_chrbat\" title=\"Pre\u010do posil\u0148ova\u0165 spodn\u00fd chrb\u00e1t?\">Pre\u010do posil\u0148ova\u0165 spodn\u00fd chrb\u00e1t?<\/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\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#Ako_posilnovat_spodny_chrbat\" title=\"Ako posil\u0148ova\u0165 spodn\u00fd chrb\u00e1t?\">Ako posil\u0148ova\u0165 spodn\u00fd chrb\u00e1t?<\/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\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#12_najlepsich_cvikov_na_spodny_chrbat\" title=\"12 najlep\u0161\u00edch cvikov na spodn\u00fd chrb\u00e1t\">12 najlep\u0161\u00edch cvikov na spodn\u00fd chrb\u00e1t<\/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\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#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>Ke\u010f sa bav\u00edme o spodnej \u010dasti chrbta, naj\u010dastej\u0161ie je to v kontexte bolesti alebo in\u00fdch \u0165a\u017ekost\u00ed, ktor\u00e9 s touto partiou m\u00e1me. Bolesti bedier s\u00fa v\u0161ak \u010dasto sp\u00f4soben\u00e9 t\u00fdm, \u017ee ich m\u00e1me <strong>oslaben\u00e9 alebo, naopak, pre\u0165a\u017een\u00e9 nevhodn\u00fdm cvi\u010den\u00edm<\/strong>. Preto je d\u00f4le\u017eit\u00e9 pozna\u0165 ide\u00e1lne cviky na posilnenie spodnej \u010dasti chrbta, \u010do n\u00e1m pom\u00f4\u017ee so spr\u00e1vnym dr\u017ean\u00edm tela a lep\u0161ou stabilitou. Z\u00e1rove\u0148 budeme prevent\u00edvne p\u00f4sobi\u0165 proti bolesti tejto oblasti. <strong>Ako posil\u0148ova\u0165 svaly spodnej \u010dasti chrbta efekt\u00edvne<\/strong>, sa dozviete v dne\u0161nom \u010dl\u00e1nku.<\/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=\"Aku_funkciu_maju_svaly_spodnej_casti_chrbta\"><\/span>Ak\u00fa funkciu maj\u00fa svaly spodnej \u010dasti chrbta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spodn\u00fd chrb\u00e1t nesie na sebe ve\u013ek\u00fa \u010das\u0165 \u0165archy hornej polovice tela. Tvor\u00ed ho <strong>bedrov\u00e1 \u010das\u0165 chrbtice<\/strong> (5 stavcov s medzistavcov\u00fdmi platni\u010dkami), ktor\u00fa pom\u00e1haj\u00fa dr\u017ea\u0165 na mieste oporn\u00e9 \u0161trukt\u00fary, najm\u00e4 v\u00e4zy a svaly. Z nich je najd\u00f4le\u017eitej\u0161\u00ed <strong>vzpriamova\u010d chrbtice<\/strong>&nbsp;<em>(erector spinae)<\/em>, <strong>\u0161tvorhrann\u00fd sval bedrov\u00fd <\/strong><em>(musculus quadratus lumborum)<\/em>, <strong>ve\u013ek\u00fd sval bedrov\u00fd <\/strong>(<em>musculus psoas major)<\/em> a <strong>multifidusov\u00e9 svaly<\/strong>, \u010do s\u00fa svaly ulo\u017een\u00e9 po stran\u00e1ch bedrovej chrbtice<span style=\"font-size: 1rem\">.<\/span><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>Funkcia bedrov\u00fdch svalov je k\u013e\u00fa\u010dov\u00e1 na<strong> podporu i stabiliz\u00e1ciu chrbtice <\/strong>a udr\u017eiavanie <strong>spr\u00e1vneho postavenia tela<\/strong>. Bedrov\u00e9 svaly sa podie\u013eaj\u00fa na vzpriamen\u00ed chrbtice (extenzia), \u00faklonoch (later\u00e1lna flexia), predklonoch (flexia), z\u00e1klonoch (extenzia) i rot\u00e1ci\u00e1ch. Multifidusov\u00e9 svaly s\u00fa navy\u0161e rovnako ako svaly stredu tela (core) s\u00fa\u010das\u0165ou <strong>hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice (HSS)<\/strong>, ktor\u00fd je d\u00f4le\u017eit\u00fd na zachovanie vzpriamen\u00e9ho dr\u017eania trupu po\u010das v\u0161etk\u00fdch aktiv\u00edt (sed, ch\u00f4dza, beh, cvi\u010denie). V pr\u00edpade, \u017ee niektor\u00fd zo svalov HSS slabne, m\u00f4\u017eu sa objavi\u0165 svalov\u00e9 dysbalancie, ktor\u00e9 sa \u010dasto prejavuj\u00fa stuhnutos\u0165ou alebo boles\u0165ou chrbta.<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=\"Preco_posilnovat_spodny_chrbat\"><\/span>Pre\u010do posil\u0148ova\u0165 spodn\u00fd chrb\u00e1t?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z funkci\u00ed bedrov\u00fdch svalov n\u00e1m vypl\u00fdva, \u017ee <strong>pom\u00e1haj\u00fa so spr\u00e1vnym dr\u017ean\u00edm tela, \u010di u\u017e sed\u00edme, beh\u00e1me alebo zdv\u00edhame \u0165a\u017ek\u00e9 \u010dinky v posil\u0148ovni<\/strong>. V\u010faka tomu m\u00f4\u017eeme predch\u00e1dza\u0165 bolestiam aj in\u00fdm \u0165a\u017ekostiam s chrbtom, ako aj zraneniam po\u010das \u0161portu. Dostato\u010dne siln\u00e9 bedrov\u00e9 svaly s\u00fa ako <strong>ochrann\u00fd pancier spodn\u00e9ho chrbta<\/strong>. Preto by sme na ne nemali pri tr\u00e9ningu zab\u00fada\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te \u0165a\u017ekosti s chrbtom a nepozn\u00e1te pr\u00ed\u010dinu, pom\u00f4\u017ee v\u00e1m ju odhali\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165.<\/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=\"Posil\u0148ovanie spodn\u00e9ho chrbta\" class=\"wp-image-636685\" title=\"Posil\u0148ovanie spodn\u00e9ho chrbta\" 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=\"Ako_posilnovat_spodny_chrbat\"><\/span>Ako posil\u0148ova\u0165 spodn\u00fd chrb\u00e1t?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bedrov\u00e9 svaly sa zap\u00e1jaj\u00fa pri mno\u017estve cvikov, najm\u00e4 t\u00fdch, ktor\u00e9 cielia na zadok alebo stred tela. Patria medzi ne r\u00f4zne varianty m\u0155tveho \u0165ahu, mosta, hyperextenzie alebo swing. Ide tak o <strong>komplexn\u00e9 cviky, ktor\u00fdmi posiln\u00edte nieko\u013eko parti\u00ed z\u00e1rove\u0148<\/strong>. To d\u00e1va zmysel aj z funk\u010dn\u00e9ho h\u013eadiska, preto\u017ee za probl\u00e9my so spodn\u00fdm chrbtom nemusia v\u017edy nies\u0165 vinu len slab\u00e9 bedrov\u00e9 svaly. \u010casto je to tie\u017e oslaben\u00fd zadok alebo svaly stredu tela.<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>Pre posil\u0148ovanie bedrov\u00fdch svalov pritom platia rovnak\u00e9 pravidl\u00e1 ako pre in\u00e9 telesn\u00e9 partie. Prv\u00fdm krokom je nau\u010di\u0165 sa<strong> spr\u00e1vnu techniku cviku<\/strong>, a\u017e potom prich\u00e1dza na rad zvy\u0161ovanie z\u00e1\u0165a\u017ee. Je tie\u017e d\u00f4le\u017eit\u00e9 tr\u00e9ning spodn\u00e9ho chrbta spr\u00e1vne pl\u00e1nova\u0165 s oh\u013eadom na va\u0161e \u010fal\u0161ie aktivity, aby nedo\u0161lo k pre\u0165a\u017eeniu tejto 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\">Ako si napl\u00e1nova\u0165 tr\u00e9ning spodn\u00e9ho chrbta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na za\u010diatok sta\u010d\u00ed, ke\u010f si vyberiete<strong> 2 a\u017e 3 cviky<\/strong> z ni\u017e\u0161ie uveden\u00fdch a zarad\u00edte ich do tr\u00e9ningu <strong>2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/li>\n\n\n\n<li>Po tr\u00e9ningu alebo kedyko\u013evek po\u010das d\u0148a zara\u010fujte aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pre\u0165ahovacie cviky na chrb\u00e1t<\/strong><\/a>, aby zostal pru\u017en\u00fd a flexibiln\u00fd.<\/li>\n\n\n\n<li>Na uvo\u013enenie chrbta sa hod\u00ed aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">foam roller<\/a>, ktor\u00fd je ide\u00e1lny na automas\u00e1\u017e cel\u00e9ho tela.<\/li>\n\n\n\n<li>Ka\u017ed\u00fd cvik odcvi\u010dte v <strong>3 pracovn\u00fdch s\u00e9ri\u00e1ch v rozmedz\u00ed 8 \u2013 12 opakovan\u00ed<\/strong>.<\/li>\n\n\n\n<li>Z\u00e1\u0165a\u017e by v tomto pr\u00edpade mala spada\u0165 zhruba na \u00farove\u0148 <strong>60 \u2013 75 % 1 RM <\/strong>(maxim\u00e1lny v\u00fdkon na 1 opakovanie).<\/li>\n\n\n\n<li><strong>Tr\u00e9ning spodn\u00e9ho chrbta<\/strong> zara\u010fte bu\u010f samostatne s inou svalovou partiou, alebo v r\u00e1mci komplexn\u00e9ho tr\u00e9ningu dolnej polovice tela.<\/li>\n\n\n\n<li>Myslite aj na to, \u017ee k \u00faplnej<strong> regener\u00e1cii svalov po silovom tr\u00e9ningu d\u00f4jde priemerne za 24 a\u017e 72 hod\u00edn<\/strong>. Tr\u00e9ning si tak pl\u00e1nujte aj vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu.<\/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 pr\u00edpade, \u017ee si chcete zostavi\u0165 tr\u00e9ningy, ktor\u00e9 v\u00e1m prines\u00fa v\u00fdsledky, postupujte pod\u013ea n\u00e1vodu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Viac o tom, ko\u013eko opakovan\u00ed cvi\u010di\u0165 pod\u013ea v\u00e1\u0161ho cie\u013ea, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 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_najlepsich_cvikov_na_spodny_chrbat\"><\/span>12 najlep\u0161\u00edch cvikov na spodn\u00fd chrb\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomocou uveden\u00fdch cvikov komplexne<strong> precvi\u010d\u00edte spodn\u00fa \u010das\u0165 chrbta, ako aj stred tela, zadok a nohy<\/strong>. Budete na ne potrebova\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cvi\u010debn\u00fa podlo\u017eku<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu ty\u010d<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010de<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lavicu<\/a>. Ide\u00e1lne sa tak hodia do posil\u0148ovne, ale mno\u017estvo z nich zvl\u00e1dnete aj doma s vlastnou v\u00e1hou.<\/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. Hyperextenzia (floor hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si bruchom na stred <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eky<\/a>. Nohy nechajte natiahnut\u00e9, pa\u017ee pokr\u010dte a prsty polo\u017ete na hlavu za u\u0161i. Spevnite stred tela.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom zdvihnite z\u00e1rove\u0148 pa\u017ee, hlavu i hrudn\u00edk o nieko\u013eko centimetrov vy\u0161\u0161ie, \u010d\u00edm urob\u00edte mierny z\u00e1klon. V hornej poz\u00edcii m\u00f4\u017eete p\u00e1r sek\u00fand zosta\u0165, potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej 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=\"Ako cvi\u010di\u0165 hyperextenziu na podlo\u017eke?\" class=\"wp-image-636703\" title=\"Ako cvi\u010di\u0165 hyperextenziu na podlo\u017eke?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Hyperextenzia na \u0161ikmej lavici (hyperextension)<\/h5>\n\n\n\n<p>Polo\u017ete sa panvou na hyperextenzn\u00fa, teda r\u00edmsku lavicu, \u010delom k zemi. Horn\u00fd okraj opierky by mal by\u0165 maxim\u00e1lne vo v\u00fd\u0161ke va\u0161ich bedrov\u00fdch k\u013abov. Nohami sa zah\u00e1knite za no\u017en\u00e9 opierky, pa\u017ee dr\u017ete skr\u00ed\u017een\u00e9 na hrudi a chrb\u00e1t v prirodzenom zakriven\u00ed. S n\u00e1dychom sa pomaly sp\u00fa\u0161\u0165ajte nadol bez zagu\u013eacovania chrbta. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku, zadnej strany stehien a chrbta vr\u00e1\u0165te do v\u00fdchodiskovej 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\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na brucho s natiahnut\u00fdmi nohami. Ruky vzpa\u017ete a m\u00f4\u017eete ich spoji\u0165.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte stred tela a zdvihnite ruky, hlavu, hrudn\u00edk a nohy p\u00e1r centimetrov nad zem. V hornej poz\u00edcii m\u00f4\u017eete p\u00e1r sek\u00fand zosta\u0165, potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej 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\/superman.gif\" alt=\"Ako na cvik Superman?\" class=\"wp-image-636847\" title=\"Ako na cvik Superman?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Superman so z\u00e1\u0165a\u017eou (weighted Superman)<\/h5>\n\n\n\n<p>Z\u00e1\u0165a\u017e m\u00f4\u017eete zv\u00fd\u0161i\u0165 pridan\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017e\u00ed na z\u00e1p\u00e4stia alebo \u010dlenky<\/a>, pr\u00edpadne si do r\u00fak vezmite men\u0161iu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a>.<\/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\u010dnej podlo\u017eke<\/h5>\n\n\n\n<p>Tento cvik sa d\u00e1 robi\u0165 aj na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balan\u010dnej podlo\u017eke<\/a>. Sta\u010d\u00ed, ke\u010f si na \u0148u bruchom \u013eahnete a potom cvi\u010d\u00edte rovnako.<\/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. Zdv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu na bruchu (swimmer)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na brucho s natiahnut\u00fdmi nohami. Ruky vzpa\u017ete a dlane vyto\u010dte tak, aby smerovali k sebe a palce nahor.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte stred tela a s\u00fa\u010dasne zdvihnite \u013eav\u00fa ruku a prav\u00fa nohu p\u00e1r centimetrov nad zem. V hornej poz\u00edcii m\u00f4\u017eete p\u00e1r sek\u00fand zosta\u0165, potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Po dokon\u010den\u00ed celej s\u00e9rie vyme\u0148te kon\u010datiny a urobte cvik na druh\u00fa stranu.<\/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=\"Ako na cvik plavec na chrb\u00e1t?\" class=\"wp-image-636863\" title=\"Ako na cvik plavec na chrb\u00e1t?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Zdv\u00edhanie pa\u017e\u00ed a n\u00f4h v \u013eahu na bruchu so z\u00e1\u0165a\u017eou (weighted Superman)<\/h5>\n\n\n\n<p>Z\u00e1\u0165a\u017e m\u00f4\u017eete zv\u00fd\u0161i\u0165 pridan\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017e\u00ed na z\u00e1p\u00e4stia alebo \u010dlenky<\/a>, pr\u00edpadne si do r\u00fak vezmite men\u0161iu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a>.<\/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. Zdv\u00edhanie pa\u017e\u00ed a n\u00f4h v \u013eahu na bruchu na balan\u010dnej podlo\u017eke (half ball Superman)<\/h5>\n\n\n\n<p>Tento cvik sa d\u00e1 robi\u0165 aj na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-compact-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dnej podlo\u017eke<\/a>. Sta\u010d\u00ed, ke\u010f si na \u0148u bruchom \u013eahnete a potom cvi\u010d\u00edte rovnako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie cviky na balan\u010dnej podlo\u017eke n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-s-balancnou-podlozkou-na-zlepsenie-rovnovahy-posilnenie-chrbta-a-celeho-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 najlep\u0161\u00edch cvikov s balan\u010dnou podlo\u017ekou na zlep\u0161enie rovnov\u00e1hy, posilnenie chrbta a cel\u00e9ho tela.<\/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. Zdv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v k\u013eaku na \u0161tyroch (bird dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Prejdite do k\u013eaku na v\u0161etk\u00fdch \u0161tyroch. Hlava je v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Aktivujte stred tela a s v\u00fddychom s\u00fa\u010dasne zdvihnite a narovnajte proti\u013eahl\u00e9 kon\u010datiny (prav\u00fa nohu a \u013eav\u00fa pa\u017eu). Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po dokon\u010den\u00ed celej s\u00e9rie vyme\u0148te kon\u010datiny a urobte cvik na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte v prvej f\u00e1ze cviku, nekontrolovan\u00fd pohyb, mal\u00fd rozsah 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\/bird-dog.gif\" alt=\"Ako na cvik bird dog?\" class=\"wp-image-636719\" title=\"Ako na cvik bird dog?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Zdv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v k\u013eaku na \u0161tyroch s gumou (banded bird dog)<\/h5>\n\n\n\n<p>Vezmite si dlh\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu s uzavret\u00fdm obvodom<\/a>, jeden koniec zah\u00e1knite za chodidlo a druh\u00fd chy\u0165te rukou.<\/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. Zdv\u00edhanie pa\u017e\u00ed a n\u00f4h v \u013eahu na bruchu na balan\u010dnej podlo\u017eke (gym ball bird dog)<\/h5>\n\n\n\n<p>Tento cvik sa d\u00e1 robi\u0165 aj na balan\u010dnej podlo\u017eke alebo na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitlopte<\/a>. Sta\u010d\u00ed, ke\u010f si na \u0148u \u013eahnete bruchom a v\u0161etky 4 kon\u010datiny polo\u017e\u00edte na zem. Potom zdv\u00edhate tie proti\u013eahl\u00e9 rovnako ako pri z\u00e1kladnom variante.<\/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. Pokladanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu na chrbte (dead bug)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, nohy zdvihnite a pokr\u010dte ich do 90 stup\u0148ov. Natiahnut\u00e9 ruky predpa\u017ete.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom aktivujte stred tela a za\u010dnite poklada\u0165 s\u00fa\u010dasne prav\u00fa pa\u017eu a \u013eav\u00fa nohu. Sna\u017ete sa obe kon\u010datiny pribl\u00ed\u017ei\u0165 a\u017e k podlo\u017eke. Potom sa hne\u010f s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po cel\u00fd \u010das cviku myslite na to, aby sa v\u00e1m chrb\u00e1t celou plochou dot\u00fdkal podlo\u017eky. S\u00fastre\u010fte sa aj na to, aby pohyb vych\u00e1dzal hlavne z bru\u0161n\u00fdch svalov. Po dokon\u010den\u00ed celej s\u00e9rie vyme\u0148te kon\u010datiny a urobte cvik na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v spodnej \u010dasti chrbta.<\/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=\"Ako na cvik dead bug?\" class=\"wp-image-636735\" title=\"Ako na cvik dead bug?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Pokladanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu na chrbte s gumou (banded dead bug)<\/h5>\n\n\n\n<p>Cvik si s\u0165a\u017e\u00edte tak, \u017ee si vezmete dlh\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a>, jeden koniec pripevn\u00edte na chodidlo a druh\u00fd chyt\u00edte do opa\u010dnej ruky. Potom cvi\u010d\u00edte rovnako ako pri z\u00e1kladnej verzii s t\u00fdm, \u017ee medzi rukou a nohou na\u0165ahujete gumu, \u010d\u00edm si zv\u00fd\u0161ite z\u00e1\u0165a\u017e.<\/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. Pokladanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu na chrbte s kettlebellom (kettlebell dead bug)<\/h5>\n\n\n\n<p>Do jednej ruky si m\u00f4\u017eete vzia\u0165 \u013eah\u0161\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a> a potom cvi\u010dte rovnako ako pri z\u00e1kladnom variante.<\/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. Most (glute bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a ruky polo\u017ete pozd\u013a\u017e tela dla\u0148ami na zem. Nohy pokr\u010dte v kolen\u00e1ch, pritiahnite ich smerom k zadku a p\u00e4ty nechajte na zemi.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Aktiv\u00e1ciou svalov zadku a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu nahor. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spustite nadol. Pokra\u010dujte s \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku, nadmern\u00e9 preh\u00fdbanie chrbta, 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=\"Ako cvi\u010di\u0165 glute bridge?\" class=\"wp-image-636767\" title=\"Ako cvi\u010di\u0165 glute bridge?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Glute bridge so z\u00e1\u0165a\u017eou (weighted glute bridge)<\/h5>\n\n\n\n<p>N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f si d\u00e1te jednoru\u010dku, kettlebell alebo in\u00fa z\u00e1\u0165a\u017e na panvu a pridr\u017eiavate ju rukami. Potom cvi\u010d\u00edte rovnako ako pri z\u00e1kladnom variante.&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>Pri tomto variante oto\u010dte chodidl\u00e1 smerom k sebe tak, aby sa dot\u00fdkali. Potom cvi\u010dte rovnako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ako glute bridge cvi\u010di\u0165 spr\u00e1vne, a tie naj\u00fa\u010dinnej\u0161ie varianty n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Glute bridge: 10 variantov most\u00edka pre pevnej\u0161\u00ed a gu\u013eatej\u0161\u00ed zadok.<\/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\">7. Most na jednej nohe (single leg glute bridge)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Zosta\u0148te vo v\u00fdchodiskovej poz\u00edcii z\u00e1kladn\u00e9ho variantu mosta a pridajte k tomu zdvihnutie jednej natiahnutej nohy.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Aktiv\u00e1ciou svalov zadku a zadn\u00fdch stehenn\u00fdch svalov zdvihnite panvu nahor. Myslite na to, \u017ee noha, ktor\u00e1 je zdvihnut\u00e1 zo zeme, zost\u00e1va v rovnakej poz\u00edcii. Pohyb vych\u00e1dza len z panvy. V hornej poz\u00edcii sa s\u00fastre\u010fte na kontrakciu svalov zadku. Sekundu a\u017e dve vydr\u017ete a potom panvu kontrolovane spustite nadol. Po odcvi\u010den\u00ed jednej s\u00e9rie vyme\u0148te nohy a rovnak\u00fd cvik urobte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia svalov zadku, nadmern\u00e9 preh\u00fdbanie sa chrbta, 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=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\" class=\"wp-image-636799\" title=\"Ako cvi\u010di\u0165 glute bridge na jednej nohe?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Most na jednej nohe so z\u00e1\u0165a\u017eou (weighted single leg glute bridge)<\/h5>\n\n\n\n<p>N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f si d\u00e1te jednoru\u010dku, kettlebell alebo in\u00fa z\u00e1\u0165a\u017e na panvu a pridr\u017eiavate ju rukami. Potom cvi\u010dte rovnako ako pri z\u00e1kladnom variante.&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\u00e1ten\u00e1 hyperextenzia (reverse hyperextension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si bruchom a panvou na jeden koniec <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rovna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rovnej posil\u0148ovacej lavice<\/a> tak, aby nohy viseli vo vzduchu. Pokr\u010dte ich v kolen\u00e1ch a dr\u017ete ich nieko\u013eko centimetrov nad podlo\u017ekou. Pa\u017ee pokr\u010dte z boku lavice a rukami sa jej pevne chy\u0165te.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Aktivujte stred tela, s v\u00fddychom narovnajte nohy a zdvihnite ich nahor. Panvu a brucho dr\u017ete st\u00e1le prilepen\u00e9 na lavici, pohyb vych\u00e1dza len z n\u00f4h. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, preh\u00fdbanie v chrbte.<\/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=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00fa hyperextenziu?\" class=\"wp-image-636815\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00fa hyperextenziu?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. Obr\u00e1ten\u00e1 hyperextenzia so z\u00e1\u0165a\u017eou (weighted reverse hyperextension)<\/h5>\n\n\n\n<p>\u013dahnite si na lavicu rovnako ako pri z\u00e1kladnom variante a medzi chodidlami 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. M\u0155tvy \u0165ah (deadlift)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa pred nalo\u017een\u00fa os s kot\u00fa\u010dmi, s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich bokov. \u0160pi\u010dky chodidiel smeruj\u00fa dopredu. Pokr\u010dte kolen\u00e1 a predklo\u0148te sa k osi tak, aby v\u00e1\u0161 chrb\u00e1t zostal v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom obomi rukami chy\u0165te os nadhmatom alebo striedav\u00fdm \u00fachopom v pr\u00edpade ve\u013ekej hmotnosti na osi (jednou rukou nadhmatom, druhou podhmatom). \u0160\u00edrka \u00fachopu je pribli\u017ene vo vzdialenosti va\u0161ich ramien alebo o nie\u010do \u0161ir\u0161ia.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa a s v\u00fddychom sa pomocou aktiv\u00e1cie svalov stehien a zadku postupne narovnajte. Najprv narovnajte kolen\u00e1 a plynule potom aj trup. Os cestou nahor prech\u00e1dza tesne pred nohami. N\u00e1sledne kontrolovane vr\u00e1\u0165te os na zem rovnakou cestou a hne\u010f potom, \u010do sa kot\u00fa\u010de dotkn\u00fa zeme, nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zagu\u013eacovanie chrbta, nekontrolovan\u00fd pohyb, mal\u00fd rozsah 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\/deadlift.gif\" alt=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\" class=\"wp-image-636751\" title=\"Ako cvi\u010di\u0165 m\u0155tvy \u0165ah?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">1. M\u0155tvy \u0165ah z deficitu (deficit deadlift)<\/h5>\n\n\n\n<p>Dajte si pod nohy ve\u013ek\u00fd kot\u00fa\u010d, postavte sa na\u0148 a potom u\u017e cvi\u010dte rovnako ako pri z\u00e1kladnom m\u0155tvom \u0165ahu.&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. M\u0155tvy \u0165ah s kettlebellmi (kettlebell suitcase deadlift)<\/h5>\n\n\n\n<p>Vezmite si dva <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebelly<\/a> a polo\u017ete ich na vonkaj\u0161iu stranu chodidiel. Pokr\u010dte kolen\u00e1, predklo\u0148te sa a chy\u0165te do ka\u017edej ruky jeden. Potom postupne narovn\u00e1vajte kolen\u00e1, bedr\u00e1 a nakoniec chrb\u00e1t. Kettlebelly zdv\u00edhajte natiahnut\u00fdmi rukami a\u017e k vonkaj\u0161ej strane stehien.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ako cvi\u010di\u0165 m\u0155tvy \u0165ah spr\u00e1vne, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u0155tvy \u0165ah: benefity, spr\u00e1vne prevedenie a naj\u00fa\u010dinnej\u0161ie varianty.<\/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\">10. Rumunsk\u00fd m\u0155tvy \u0165ah (Romanian deadlift \u2013 RDL)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa pred nalo\u017een\u00fa os s chodidlami na \u0161\u00edrku va\u0161ich bokov. Obomi rukami ju uchopte nadhmatom pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. Narovnajte sa, zdvihnite ty\u010d zo zeme a dr\u017ete ju natiahnut\u00fdmi rukami pred stehnami.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S n\u00e1dychom urobte pohyb panvou vzad, mierne pokr\u010dte kolen\u00e1 a kontrolovane sa predkl\u00e1\u0148ajte. S\u00fastre\u010fte sa na to, aby os prech\u00e1dzala cestou nadol tesne pred nohami. Sna\u017ete sa ju dosta\u0165 a\u017e pred \u010dlenky, ale v\u017edy myslite na to, \u017ee chrb\u00e1t zost\u00e1va v prirodzenom zakriven\u00ed a hlava v pred\u013a\u017een\u00ed chrbtice. Potom sa pomocou kontrakcie zadnej strany stehien a zadku s v\u00fddychom narovnajte. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zagu\u013eacovanie chrbta, 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=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah?\" class=\"wp-image-636831\" title=\"Ako cvi\u010di\u0165 rumunsk\u00fd m\u0155tvy \u0165ah?\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u010eal\u0161ie varianty cviku:<\/h4>\n\n\n\n<h5 class=\"wp-block-heading\">Rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe (single leg Romanian deadlift)<\/h5>\n\n\n\n<p>Do jednej ruky si vezmite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a> alebo kettlebell. Postavte sa spriama a z\u00e1\u0165a\u017e dr\u017ete natiahnut\u00fa pred stehnom. Stojn\u00e1 noha je opa\u010dn\u00e1 k ruke dr\u017eiacej z\u00e1\u0165a\u017e. Preneste v\u00e1hu na stojn\u00fa nohu a za\u010dnite sa predkl\u00e1\u0148a\u0165 s t\u00fdm, \u017ee sa sna\u017e\u00edte v kone\u010dnej f\u00e1ze dotkn\u00fa\u0165 z\u00e1\u0165a\u017eou podlo\u017eky a dosta\u0165 telo do jednej roviny. Po odcvi\u010den\u00ed celej s\u00e9rie vyme\u0148te zapojen\u00e9 ruky a nohy.<\/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<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Samotn\u00fa \u010di nalo\u017een\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a> si polo\u017ete za krk a chy\u0165te ju obomi rukami ved\u013ea ramien s t\u00fdm, \u017ee lakte smeruj\u00fa nadol. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S n\u00e1dychom urobte pohyb panvou vzad a kontrolovane sa predkl\u00e1\u0148ajte. M\u00f4\u017eete pri tom mierne pokr\u010di\u0165 kolen\u00e1. H\u013abku predklonu zvo\u013ete tak, aby sa v\u00e1m podarilo zachova\u0165 prirodzen\u00e9 zakrivenie chrbtice. S v\u00fddychom sa pomocou aktiv\u00e1cie svalov zadku a zadnej strany stehien narovnajte. Potom urobte \u010fal\u0161ie opakovanie. Po ukon\u010den\u00ed s\u00e9rie vr\u00e1\u0165te os sp\u00e4\u0165 na stojan.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zagu\u013eacovanie chrbta, 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=\"Ako na cvik good morning?\" class=\"wp-image-636783\" title=\"Ako na cvik good morning?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Swing s kettlebellom (kettlebell swing)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami pribli\u017ene na \u0161\u00edrku va\u0161ich ramien. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kettlebell<\/a> uchopte obomi natiahnut\u00fdmi rukami a dr\u017ete ho pred telom. Chrb\u00e1t je cel\u00fd \u010das rovn\u00fd a ramen\u00e1 stiahnut\u00e9 nadol, majte aktivovan\u00fd stred tela a poh\u013ead smerujte vpred.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S n\u00e1dychom sa mierne predklo\u0148te, mierne pokr\u010dte kolen\u00e1 a kettlebell umiestnite medzi nohy. S v\u00fddychom aktivujte zadok i hamstringy a urobte \u0161vih kettlebellom pred seba, maxim\u00e1lne do v\u00fd\u0161ky va\u0161ich o\u010d\u00ed. Potom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zagu\u013eacovanie alebo nadmern\u00e9 preh\u00fdbanie chrbta, kolen\u00e1 smeruj\u00fa dovn\u00fatra, nedostato\u010dn\u00e1 aktiv\u00e1cia doln\u00fdch kon\u010dat\u00edn.<\/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=\"Ako cvi\u010di\u0165 swing?\" class=\"wp-image-636879\" title=\"Ako cvi\u010di\u0165 swing?\"\/><\/figure>\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>Komplexn\u00fd tr\u00e9ning chrbta a medzilopatkov\u00fdch svalov si m\u00f4\u017eete zostavi\u0165 pod\u013ea \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov na chrb\u00e1t.<\/strong><\/a><\/li>\n\n\n\n<li>Cviky na spodn\u00fa polovicu tela n\u00e1jdete v \u010dl\u00e1nkoch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov na zadok a nohy<\/strong><\/a> a na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hamstringy a l\u00fdtka<\/strong><\/a>.<\/li>\n\n\n\n<li>Tr\u00e9ning hornej polovice tela si m\u00f4\u017eete zostavi\u0165 pod\u013ea cvikov\u00fdch \u010dl\u00e1nkov na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ramen\u00e1<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>hrudn\u00edk<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>brucho<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biceps<\/strong><\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>triceps<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ak si chcete zacvi\u010di\u0165 doma bez pom\u00f4cok, vysk\u00fa\u0161ajte cviky z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/li>\n\n\n\n<li>Sna\u017e\u00edte sa nabra\u0165 svaly a st\u00e1le to nejde? Potom by v\u00e1m nemali ujs\u0165 na\u0161e \u010dl\u00e1nky <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipov, ako zdravo pribra\u0165<\/strong><\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na posil\u0148ovanie spodnej \u010dasti chrbta sa \u010dasto zab\u00fada. Pritom je rovnako d\u00f4le\u017eit\u00e1 ako ostatn\u00e9 partie. Podie\u013ea sa na<strong> spr\u00e1vnom dr\u017ean\u00ed tela a stabiliz\u00e1cii chrbtice <\/strong>pri be\u017enom pohybe i cvi\u010den\u00ed. Siln\u00e9 bedrov\u00e9 svaly tie\u017e pom\u00e1haj\u00fa predch\u00e1dza\u0165 bolesti chrbta, ktorou \u010dasto trpia \u0161portovci aj menej akt\u00edvni \u013eudia. Ak chcete zaradi\u0165 cviky na spodn\u00fa \u010das\u0165 chrbta do tr\u00e9ningu, za\u010dnite s nau\u010den\u00edm spr\u00e1vnej techniky, potom postupne zvy\u0161ujte z\u00e1\u0165a\u017e a dodr\u017eujte \u010fal\u0161ie pravidl\u00e1 uveden\u00e9 v \u010dl\u00e1nku. V\u010faka tomu budete cvi\u010di\u0165 bezpe\u010dne a vyhnete sa pre\u0165a\u017eeniu tejto oblasti. Nezab\u00fadajte v\u0161ak ani na <strong>dostato\u010dn\u00fa regener\u00e1ciu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning spodn\u00e9ho chrbta.<\/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>Ako na tr\u00e9ning spodnej \u010dasti chrbta? V \u010dl\u00e1nku n\u00e1jdete \u00fa\u010dinn\u00e9 cviky na bedrov\u00e9 svaly vr\u00e1tane spr\u00e1vnej techniky a variantov s vlastnou v\u00e1hou i z\u00e1\u0165a\u017eou. <\/p>\n","protected":false},"author":129,"featured_media":636679,"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":[6111,6058,6137],"filter_section":[],"filter_attribute":[13014,13018,13017,13026,13023],"class_list":{"0":"post-637492","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chrbat","9":"tag-cviky","10":"tag-silovy-trening","11":"filter_attribute-cviky-na-chrbat","12":"filter_attribute-cviky-na-nohy","13":"filter_attribute-cviky-na-zadok","14":"filter_attribute-spravna-technika-cvicenia","15":"filter_attribute-treningove-plany","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 najlep\u0161\u00edch cvikov na spodn\u00fd chrb\u00e1t - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvikov na spodn\u00fd chrb\u00e1t. 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Ako cvi\u010di\u0165 rumunsk\u00e9 m\u0155tve \u0165ahy, hyperextenzie alebo swingy na spevnenie, vytvarovanie a posilnenie zadnej strany stehien.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-16T11:32:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-23T11:42:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/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=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"12 najlep\u0161\u00edch cvikov na spodn\u00fd chrb\u00e1t\",\"datePublished\":\"2024-10-16T11:32:27+00:00\",\"dateModified\":\"2024-10-23T11:42:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/\"},\"wordCount\":3468,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cviky-na-spodni-zada-FB-.png\",\"keywords\":[\"chrbat\",\"cviky\",\"silov\u00fd tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/\",\"name\":\"12 najlep\u0161\u00edch cvikov na spodn\u00fd chrb\u00e1t - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-najlepsie-cviky-na-formovanie-bedrovych-svalov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cviky-na-spodni-zada-FB-.png\",\"datePublished\":\"2024-10-16T11:32:27+00:00\",\"dateModified\":\"2024-10-23T11:42:26+00:00\",\"description\":\"Z\u00e1sobn\u00edk \u00fa\u010dinn\u00fdch cvikov na spodn\u00fd chrb\u00e1t. 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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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