{"id":674065,"date":"2025-02-03T11:14:10","date_gmt":"2025-02-03T10:14:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=674065"},"modified":"2025-02-17T11:20:54","modified_gmt":"2025-02-17T10:20:54","slug":"ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/","title":{"rendered":"Ako pou\u017e\u00edva\u0165 mas\u00e1\u017enu pi\u0161to\u013e? 12 z\u00e1kladn\u00fdch techn\u00edk na cel\u00e9 telo"},"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\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/#Co_je_to_masazna_pistol\" title=\"\u010co je to mas\u00e1\u017ena pi\u0161to\u013e?\">\u010co je to mas\u00e1\u017ena pi\u0161to\u013e?<\/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\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/#Ako_vybrat_masaznu_pistol\" title=\"Ako vybra\u0165 mas\u00e1\u017enu pi\u0161to\u013e?\">Ako vybra\u0165 mas\u00e1\u017enu pi\u0161to\u013e?<\/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\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/#7_zasad_spravneho_pouzitia_masaznej_pistole\" title=\"7 z\u00e1sad spr\u00e1vneho pou\u017eitia mas\u00e1\u017enej pi\u0161tole\">7 z\u00e1sad spr\u00e1vneho pou\u017eitia mas\u00e1\u017enej pi\u0161tole<\/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\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/#12_ucinnych_technik_s_masaznou_pistolou_na_cele_telo\" title=\"12 \u00fa\u010dinn\u00fdch techn\u00edk s mas\u00e1\u017enou pi\u0161to\u013eou na cel\u00e9 telo\">12 \u00fa\u010dinn\u00fdch techn\u00edk s mas\u00e1\u017enou pi\u0161to\u013eou na cel\u00e9 telo<\/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\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/#Videonavod_na_pouzivanie_masaznej_pistole\" title=\"Videon\u00e1vod na pou\u017e\u00edvanie mas\u00e1\u017enej pi\u0161tole\">Videon\u00e1vod na pou\u017e\u00edvanie mas\u00e1\u017enej pi\u0161tole<\/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\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/#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>Chcete si pomocou mas\u00e1\u017enej pi\u0161tole <strong>uvo\u013eni\u0165 bo\u013eav\u00fd chrb\u00e1t alebo natiahnut\u00e9 svaly po tr\u00e9ningu?<\/strong> V tom pr\u00edpade ste tu spr\u00e1vne. Pripravili sme si pre v\u00e1s n\u00e1vod na spr\u00e1vne pou\u017e\u00edvanie mas\u00e1\u017enej pi\u0161tole pre \u0161portovcov aj v\u0161etk\u00fdch ostatn\u00fdch. Prejdite si z\u00e1kladn\u00e9 pravidl\u00e1 a nau\u010dte sa z\u00e1kladn\u00e9 techniky, ktor\u00e9 <strong>zlep\u0161ia potr\u00e9ningov\u00fa regener\u00e1ciu, uvo\u013enia stuhnut\u00e9 svaly <\/strong>a<strong> podporia lymfatick\u00fd syst\u00e9m.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_masazna_pistol\"><\/span>\u010co je to mas\u00e1\u017ena pi\u0161to\u013e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mas\u00e1\u017ena pi\u0161to\u013e je <strong>prenosn\u00fd mas\u00e1\u017eny pr\u00edstroj,<\/strong> ktor\u00fd funguje na princ\u00edpe <strong>perkusnej terapie.<\/strong> T\u00e1 je charakteristick\u00e1 r\u00fdchlymi oscila\u010dn\u00fdmi pohybmi, ktor\u00e9 prenikaj\u00fa hlboko do svalov\u00e9ho tkaniva. Tento mechanizmus podporuje <strong>prekrvenie a pr\u00edsun kysl\u00edka aj \u017eiv\u00edn do svalov<\/strong> a z\u00e1rove\u0148 u\u013eah\u010duje odplavovanie odpadov\u00fdch l\u00e1tok. V\u010faka tomu prispieva k <strong>r\u00fdchlej\u0161ej regener\u00e1cii, zmierneniu bolesti, v\u00e4\u010d\u0161iemu rozsahu pohybu<\/strong> a dokonca m\u00f4\u017ee <strong>zn\u00ed\u017ei\u0165 vidite\u013enos\u0165 celulit\u00eddy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto automas\u00e1\u017ene pom\u00f4cky existuj\u00fa v r\u00f4znych ve\u013ekostiach, tvaroch a prevedeniach. Najob\u013e\u00fabenej\u0161ia je <a href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\">klasick\u00e1 (v\u00fdkonn\u00e1)<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/mini-masazna-pistol-black-gymbeam.html\">kompaktn\u00e1 (mini)<\/a> mas\u00e1\u017ena pi\u0161to\u013e. Obe spravidla pon\u00fakaj\u00fa <strong>nieko\u013eko stup\u0148ov intenz\u00edt<\/strong> a s\u00fa vybaven\u00e9 viacer\u00fdmi nadstavcami, ktor\u00e9 si vyber\u00e1te pod\u013ea toho, ktor\u00fa \u010das\u0165 tela chcete mas\u00edrova\u0165. Pokia\u013e si vyberiete kvalitn\u00fd typ s dostato\u010dn\u00fdm v\u00fdkonom, m\u00f4\u017ee by\u0165 mas\u00e1\u017ena pi\u0161to\u013e vhodn\u00e1 aj na <a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\"><strong>boles\u0165 chrbta<\/strong><\/a> a \u010fal\u0161\u00edch \u010dast\u00ed tela. [1\u20132]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko o v\u00fdhod\u00e1ch mas\u00e1\u017enych pi\u0161tol\u00ed n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/masazna-pistol-5-benefitov-ktore-zlepsia-zivot-nielen-sportovcom\/\"><strong>Mas\u00e1\u017ena pi\u0161to\u013e: 5 benefitov, ktor\u00e9 zlep\u0161ia \u017eivot nielen \u0161portovcom.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\" id=\"Jak-funguje-mas\u00e1\u017en\u00ed-pistole?\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1124x749.jpg\" alt=\"Ako funguje mas\u00e1\u017ena pi\u0161to\u013e?\" class=\"wp-image-672671\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/pl_adam_pecyna_042022_14-2048x1365.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_vybrat_masaznu_pistol\"><\/span>Ako vybra\u0165 mas\u00e1\u017enu pi\u0161to\u013e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak si chcete zaobstara\u0165 mas\u00e1\u017enu pi\u0161to\u013e, zv\u00e1\u017ete tieto krit\u00e9ri\u00e1:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdkon a intenzita:<\/strong> Skontrolujte, \u010di m\u00e1 mas\u00e1\u017eny pr\u00edstroj nastavite\u013en\u00fa intenzitu, aby vyhovoval r\u00f4znym potreb\u00e1m mas\u00e1\u017ee.<\/li>\n\n\n\n<li><strong>Hlu\u010dnos\u0165:<\/strong> Niektor\u00e9 mas\u00e1\u017ene pi\u0161tole m\u00f4\u017eu by\u0165 hlu\u010dn\u00e9, \u010do m\u00f4\u017ee by\u0165 ru\u0161iv\u00e9. H\u013eadajte modely s tich\u00fdm chodom pre pohodln\u00e9 pou\u017eitie.<\/li>\n\n\n\n<li><strong>V\u00fddr\u017e bat\u00e9rie:<\/strong> D\u013a\u017eka prev\u00e1dzky na jedno nabitie je k\u013e\u00fa\u010dov\u00e1, najm\u00e4 ak pl\u00e1nujete dlh\u0161ie alebo \u010dast\u00e9 pou\u017e\u00edvanie.<\/li>\n\n\n\n<li><strong>Hmotnos\u0165 a ergon\u00f3mia:<\/strong> \u013dah\u0161ie a ergonomicky tvarovan\u00e9 modely u\u013eah\u010duj\u00fa manipul\u00e1ciu a umo\u017e\u0148uj\u00fa dlh\u0161ie pou\u017e\u00edvanie bez \u00fanavy ruky. Mini mas\u00e1\u017ene pi\u0161tole s\u00fa \u013eah\u0161ie prenosn\u00e9 a vhodn\u00e9 aj na cestovanie.<\/li>\n\n\n\n<li><strong>Pr\u00edslu\u0161enstvo a nadstavce:<\/strong> R\u00f4zne nadstavce s\u00fa ur\u010den\u00e9 pre \u0161pecifick\u00e9 svalov\u00e9 skupiny. Uistite sa, \u017ee vybran\u00fd model obsahuje nadstavce vhodn\u00e9 pre va\u0161e potreby.<\/li>\n<\/ul>\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\">Z\u00e1kladn\u00e9 nadstavce na mas\u00e1\u017ene pi\u0161tole<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Round (gu\u013eovit\u00fd) nadstavec:<\/strong> Chrb\u00e1t, ramen\u00e1, pa\u017ee, boky, zadok, kvadricepsy, hamstringy, l\u00fdtka.<\/li>\n\n\n\n<li><strong>Fork (vidlicov\u00fd) nadstavec:<\/strong> Oblas\u0165 \u0161liach a \u00faponov napr\u00edklad pozd\u013a\u017e chrbtice \u010di holene.<\/li>\n\n\n\n<li><strong>Flat (ploch\u00fd) nadstavec:<\/strong> Chrb\u00e1t, hrudn\u00edk, predlaktia.<\/li>\n\n\n\n<li><strong>Bullet (ku\u017ee\u013eov\u00fd) nadstavec:<\/strong> Sp\u00fa\u0161\u0165ov\u00e9 body (trigger points), hlb\u0161ie svalov\u00e9 tkanivo.<\/li>\n\n\n\n<li><strong>Golden finger (prstov\u00fd) nadstavec:<\/strong> Trap\u00e9zy, hlb\u0161ie svalov\u00e9 tkanivo.<\/li>\n\n\n\n<li><strong>Adze (klinov\u00fd) nadstavec:<\/strong> Okolie chrbtice, lopatky, holene.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1124x749.jpg\" alt=\"Nadstavce mas\u00e1\u017enej pi\u0161tole\" class=\"wp-image-672687\" title=\"Nadstavce mas\u00e1\u017enej pi\u0161tole\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/si_nives_oresnik_012023_04-2048x1365.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=\"7_zasad_spravneho_pouzitia_masaznej_pistole\"><\/span>7 z\u00e1sad spr\u00e1vneho pou\u017eitia mas\u00e1\u017enej pi\u0161tole<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te predt\u00fdm, ne\u017e za\u010dnete mas\u00e1\u017enu pi\u0161to\u013e pou\u017e\u00edva\u0165, na\u0161tudujte si <strong>z\u00e1kladn\u00e9 bezpe\u010dnostn\u00e9 pravidl\u00e1.<\/strong> Vyhnete sa tak ne\u017eiaducim \u00fa\u010dinkom, ako je pomlia\u017edenie svalov \u010di kost\u00ed, a z\u00e1rove\u0148 sa ju nau\u010d\u00edte <strong>pou\u017e\u00edva\u0165 efekt\u00edvne.<\/strong> [3\u20134]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Vyberte si spr\u00e1vny nadstavec:<\/strong> Tvar nadstavca zvo\u013ete pod\u013ea toho, ktor\u00fa partiu chcete mas\u00edrova\u0165.<\/li>\n\n\n\n<li><strong>Zvo\u013ete intenzitu:<\/strong> Za\u010dnite mas\u00edrova\u0165 na ni\u017e\u0161ie r\u00fdchlosti a postupne prech\u00e1dzajte na vy\u0161\u0161iu.<\/li>\n\n\n\n<li><strong>N\u00e1jdite si pohodln\u00fa polohu:<\/strong> \u013dahnite alebo sadnite si tak, aby v\u00e1m bolo pohodlne a mas\u00edrovan\u00fd sval sa mohol uvo\u013eni\u0165.<\/li>\n\n\n\n<li><strong>Ako \u010dasto a ako dlho pou\u017e\u00edva\u0165 mas\u00e1\u017enu pi\u0161to\u013e:<\/strong> Jedno miesto mas\u00edrujte 30 sek\u00fand a\u017e 2 min\u00faty. V priebehu d\u0148a m\u00f4\u017eete mas\u00e1\u017e jedn\u00e9ho miesta 1 \u2013 2-kr\u00e1t zopakova\u0165. Celkovo sa za de\u0148 mas\u00edrujte maxim\u00e1lne 15 \u2013 20 min\u00fat.<\/li>\n\n\n\n<li><strong>Mas\u00edrujte iba svaly:<\/strong> Vyhnite sa oblasti hlavy, krku, kost\u00ed, k\u013abov, chrbtice a tie\u017e miestam, kde m\u00e1te modriny \u010di in\u00e9 zranenia.<\/li>\n\n\n\n<li><strong>Dajte pozor na kontraindik\u00e1cie:<\/strong> Kedy nepou\u017e\u00edva\u0165 mas\u00e1\u017enu pi\u0161to\u013e? Ak m\u00e1te z\u00e1palov\u00e9 ochorenia, tromb\u00f3zu, k\u0155\u010dov\u00e9 \u017eily, neurologick\u00e9 ochorenia, vysok\u00fd krvn\u00fd tlak, probl\u00e9my so srdcom alebo pohybov\u00fdm apar\u00e1tom alebo u\u017e\u00edvate lieky na riedenie krvi, pora\u010fte sa s lek\u00e1rom o vhodnosti pou\u017e\u00edvania mas\u00e1\u017enej pi\u0161tole. \u017deny by nemali pou\u017e\u00edva\u0165 mas\u00e1\u017enu pi\u0161to\u013e v tehotenstve z d\u00f4vodu hormon\u00e1lnych zmien a vplyvu mas\u00e1\u017ee na cirkul\u00e1ciu krvi.<\/li>\n\n\n\n<li><strong>Pou\u017e\u00edvajte ju v spr\u00e1vny \u010das:<\/strong> Hod\u00ed sa pred aj po tr\u00e9ningu alebo kedyko\u013evek po\u010das d\u0148a. Mas\u00e1\u017e v\u0161ak vynechajte hne\u010f po skon\u010den\u00ed n\u00e1ro\u010dn\u00e9ho silov\u00e9ho cvi\u010denia alebo po dlhom behu \u010di inej vytrvalostnej aktivite.<\/li>\n<\/ol>\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=\"8344,49246,58822,67372,80965\" ><\/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_ucinnych_technik_s_masaznou_pistolou_na_cele_telo\"><\/span>12 \u00fa\u010dinn\u00fdch techn\u00edk s mas\u00e1\u017enou pi\u0161to\u013eou na cel\u00e9 telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete si dopria\u0165 <strong>celotelov\u00fa mas\u00e1\u017e alebo sa zamera\u0165 len na problematick\u00e9 miesta,<\/strong> ako s\u00fa trap\u00e9zy alebo chrb\u00e1t? Pre ka\u017ed\u00e9ho z v\u00e1s sme pripravili s\u00fabor najlep\u0161\u00edch \u0165ahov a techn\u00edk s <a href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\">mas\u00e1\u017enou pi\u0161to\u013eou<\/a> na horn\u00fa aj doln\u00fa polovicu tela. M\u00f4\u017eete si z nich vytvori\u0165 mas\u00e1\u017enu rutinu, ktor\u00fa <strong>sami zvl\u00e1dnete z pohodlia domova.<\/strong> Pokia\u013e v\u0161ak potrebujete d\u00f4kladnej\u0161ie prejs\u0165 napr\u00edklad chrb\u00e1t, poproste partnera alebo niekoho z rodiny, kto v\u00e1s m\u00f4\u017ee pomas\u00edrova\u0165.<\/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.&nbsp;Mas\u00e1\u017e trap\u00e9zov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\">podlo\u017eku<\/a> do pohodlnej poz\u00edcie, napr\u00edklad do tureck\u00e9ho sedu. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite mas\u00edrova\u0165 \u013eav\u00fd trap\u00e9z a naopak. Prilo\u017ete nadstavec k svalu a za\u010dnite mas\u00edrova\u0165 oblas\u0165 medzi ramenom a krkom. Mas\u00edrujte iba sval, vyhnite sa k\u013e\u00fa\u010dnej kosti a krku. Namas\u00edrujte najprv jednu stranu a potom druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Ku\u017ee\u013eov\u00fd, prstov\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e trap\u00e9zov po dlhom seden\u00ed za po\u010d\u00edta\u010dom, psychicky n\u00e1ro\u010dnom dni alebo v\u00fdlete s \u0165a\u017ek\u00fdm batohom na 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\/2025\/02\/trapezy.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na trap\u00e9zy\" class=\"wp-image-672879\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na trap\u00e9zy\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Mas\u00e1\u017e ramien<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku do pohodlnej poz\u00edcie, napr\u00edklad do tureck\u00e9ho sedu. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite mas\u00edrova\u0165 \u013eav\u00e9 rameno a naopak. Prilo\u017ete nadstavec k svalu a za\u010dnite kr\u00fa\u017eiv\u00fdmi pohybmi mas\u00edrova\u0165 ramenn\u00fd (deltov\u00fd) sval. Mas\u00edrujte iba sval, vyhnite sa ramenn\u00e9mu k\u013abu. Namas\u00edrujte najprv jednu stranu a potom druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Ploch\u00fd, ku\u017ee\u013eov\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e ramien s \u010dasov\u00fdm odstupom po tr\u00e9ningu hornej polovice tela, <a href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\">pl\u00e1vania<\/a>, volejbalu, basketbalu alebo raketov\u00fdch \u0161portov.<\/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\/2025\/02\/rameno.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na ramen\u00e1\" class=\"wp-image-672863\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na ramen\u00e1\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;Mas\u00e1\u017e bicepsov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku do pohodlnej poz\u00edcie, napr\u00edklad do tureck\u00e9ho sedu. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte ploch\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite s mas\u00e1\u017eou \u013eavej. Ruku polo\u017ete na nohu, aby sa uvo\u013enila, a \u013eahko ju pokr\u010dte v lakti. Prilo\u017ete nadstavec k bicepsu a za\u010dnite ho kr\u00fa\u017eiv\u00fdmi pohybmi mas\u00edrova\u0165. Mas\u00edrujte iba sval, vyhnite sa ramennej kosti, lak\u0165ovej jamke a lak\u0165u. Namas\u00edrujte najsk\u00f4r jednu ruku a potom druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Gu\u013eovit\u00fd, ku\u017ee\u013eov\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e bicepsov s \u010dasov\u00fdm odstupom po tr\u00e9ningu <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\">hornej polovice tela<\/a>, raketov\u00fdch \u0161portov, lezenia alebo veslovania.<\/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\/2025\/02\/biceps.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na bicepsy\" class=\"wp-image-672703\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na bicepsy\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4.&nbsp;Mas\u00e1\u017e tricepsov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku do pohodlnej poz\u00edcie, napr\u00edklad do sedu s pokr\u010den\u00fdmi nohami. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte ploch\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite s mas\u00e1\u017eou \u013eavej. Ruku polo\u017ete pred seba na zem alebo na nohu, aby sa uvo\u013enila, a \u013eahko ju pokr\u010dte v lakti. Prilo\u017ete nadstavec k tricepsu a za\u010dnite ho kr\u00fa\u017eiv\u00fdmi pohybmi mas\u00edrova\u0165. Mas\u00edrujte iba sval, vyhnite sa ramennej kosti a lak\u0165u. Namas\u00edrujte najsk\u00f4r jednu ruku a potom druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Gu\u013eovit\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e tricepsov s \u010dasov\u00fdm odstupom po tr\u00e9ningu <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\">hornej polovice tela<\/a>, raketov\u00fdch \u0161portoch, lezen\u00ed, jazde na be\u017ek\u00e1ch alebo <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">veslovan\u00ed<\/a>.<\/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\/2025\/02\/C8513_3-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na tricepsy\" class=\"wp-image-672719\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na tricepsy\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5.&nbsp;Mas\u00e1\u017e predlaktia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na <a href=\"https:\/\/gymbeam.sk\/podlozka-pro-yoga-mat-pink-beastpink.html\">podlo\u017eku<\/a> do pohodlnej poz\u00edcie, napr\u00edklad do sedu s pokr\u010den\u00fdmi nohami. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte ploch\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite s mas\u00e1\u017eou \u013eav\u00e9ho predlaktia. Ruku mierne pokr\u010dte a predlaktie oprite o stehno, aby bola ruka uvo\u013enen\u00e1. Prilo\u017ete nadstavec k predlaktiu, za\u010dnite ho mas\u00edrova\u0165 pohybom zospodu nahor a zo v\u0161etk\u00fdch str\u00e1n. Mas\u00edrujte iba sval, vyhnite sa vretennej a lak\u0165ovej kosti. Namas\u00edrujte najsk\u00f4r jednu ruku a potom druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Gu\u013eovit\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e bicepsov s \u010dasov\u00fdm odstupom po tr\u00e9ningu hornej polovice tela, lezen\u00ed, boulderingu alebo kalistenike (cvi\u010denie na hrazde).<\/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\/2025\/02\/C8513_4-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na predlaktia\" class=\"wp-image-672735\"\/><\/figure>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6.&nbsp;Mas\u00e1\u017e prsn\u00fdch svalov (hrudn\u00edka)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku do pohodlnej poz\u00edcie, napr\u00edklad do sedu s pokr\u010den\u00fdmi nohami. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte ploch\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite s mas\u00e1\u017eou \u013eavej strany hrudn\u00edka. \u013dav\u00fa ruku polo\u017ete vo\u013ene na stehno alebo podlo\u017eku pred seba. Prilo\u017ete nadstavec k prsn\u00e9mu svalu, za\u010dnite ho mas\u00edrova\u0165 kr\u00fa\u017eiv\u00fdm pohybom alebo zospodu hore. Mas\u00edrujte iba sval, vyhnite sa hrudnej aj k\u013e\u00fa\u010dnej kosti, oblasti prsn\u00e9ho tkaniva a bradavky. Namas\u00edrujte najprv jednu stranu, potom vyme\u0148te ruky a prejdite na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Gu\u013eovit\u00fd.<\/li>\n\n\n\n<li>Tip: Vysk\u00fa\u0161ajte mas\u00e1\u017e prsn\u00fdch svalov s \u010dasov\u00fdm odstupom po tr\u00e9ningu bench pressu, <a href=\"https:\/\/gymbeam.sk\/multifunkcna-doska-na-kliky-gymbeam.html\">klikov<\/a>, tr\u00e9ningu na <a href=\"https:\/\/gymbeam.sk\/gymnasticke-kruhy-gymbeam.html\">kruhoch<\/a>, <a href=\"https:\/\/gymbeam.sk\/bradla-dip-ii-black-gymbeam.html\">bradl\u00e1ch<\/a> alebo po in\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\">cvikoch na hrudn\u00edk<\/a>.<\/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\/2025\/02\/C8513_5-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na prsn\u00e9 svaly\" class=\"wp-image-672751\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na prsn\u00e9 svaly\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7.&nbsp;Mas\u00e1\u017e spodnej \u010dasti chrbta<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku s pokr\u010den\u00fdmi nohami a mierne sa predklo\u0148te. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite s mas\u00e1\u017eou pravej strany spodn\u00e9ho chrbta. \u013dav\u00fa ruku polo\u017ete vo\u013ene na stehno alebo podlo\u017eku pred seba. Prilo\u017ete nadstavec k spodnej \u010dasti chrbta (nad zadok) a za\u010dnite mas\u00edrova\u0165 pohybom zhora nadol a\u017e k zadku. Mas\u00edrujte iba sval, vyhnite sa oblasti chrbtice a panvovej kosti. Namas\u00edrujte najprv jednu stranu, potom vyme\u0148te ruky a prejdite na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Ploch\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e spodnej \u010dasti chrbta s \u010dasov\u00fdm odstupom po tr\u00e9ningu <a href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\">m\u0155tvych \u0165ahov<\/a> a in\u00fdch cvikov na t\u00fato partiu alebo po pre\u0165a\u017een\u00ed pri dlhom st\u00e1t\u00ed, seden\u00ed, choden\u00ed \u010di pren\u00e1\u0161an\u00ed \u0165a\u017ek\u00fdch predmetov.<\/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\/2025\/02\/C8513_6-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na spodn\u00fd chrb\u00e1t\" class=\"wp-image-672767\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na spodn\u00fd chrb\u00e1t\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8.&nbsp;Mas\u00e1\u017e zadku<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si chrbtom na podlo\u017eku, jednu nohu pokr\u010dte pribli\u017ene do uhla 90 stup\u0148ov a polo\u017ete ju na bok cez druh\u00fa nohu. Potom si pod koleno pokr\u010denej nohy vlo\u017ete <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-black-gymbeam.html\">penov\u00fd valec<\/a>, zlo\u017een\u00fa <a href=\"https:\/\/gymbeam.sk\/skladacia-podlozka-tatami-black-gymbeam.html\">podlo\u017eku<\/a> alebo napr\u00edklad vank\u00fa\u0161. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd nadstavec a vezmite ju do jednej ruky.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Pokia\u013e mas\u00e1\u017enu pi\u0161to\u013e dr\u017e\u00edte v pravej ruke, za\u010dnite s mas\u00e1\u017eou pravej strany zadku. Druhou rukou si pridr\u017eujte koleno pokr\u010denej nohy. Prilo\u017ete nadstavec k sedaciemu svalu a za\u010dnite ho mas\u00edrova\u0165 zhora nadol alebo kr\u00fa\u017eiv\u00fdmi pohybmi zo v\u0161etk\u00fdch str\u00e1n. Mas\u00edrujte iba sval, vyhnite sa panvovej kosti a kostr\u010di. Namas\u00edrujte najsk\u00f4r jednu stranu, potom vyme\u0148te nohy a prejdite na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Ploch\u00fd, ku\u017ee\u013eov\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e zadku s \u010dasov\u00fdm odstupom po tr\u00e9ningu <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\">drepov<\/a>, m\u0155tvych \u0165ahov, <a href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\">hip thrustov<\/a> a in\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\">cvikov na zadok<\/a> alebo po dlhom <a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\">behu<\/a> \u010di ch\u00f4dzi do kopca.<\/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\/2025\/02\/C8513_7-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na zadok\" class=\"wp-image-672783\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na zadok\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9.&nbsp;Mas\u00e1\u017e prednej a vn\u00fatornej strany stehna (kvadricepsu)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku, jednu nohu pokr\u010dte pribli\u017ene do 90 stup\u0148ov a polo\u017ete koleno na zem. Druh\u00fa nechajte vo\u013ene natiahnut\u00fa na podlo\u017eke. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd n\u00e1stavec a vezmite ju do jednej ruky. Druhou rukou sa oprite za telom pre v\u00e4\u010d\u0161iu stabilitu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Za\u010dnite mas\u00edrova\u0165 predn\u00fa stranu stehna (kvadriceps) pokr\u010denej nohy. Postupujte od kolena smerom k panve po celej d\u013a\u017eke a \u0161\u00edrke kvadricepsu. Mas\u00edrujte iba sval, vyhnite sa jab\u013a\u010dkam a kolenn\u00e9mu k\u013abu. Najprv namas\u00edrujte jednu nohu, potom nohy vyme\u0148te a prejdite na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Ploch\u00fd, ku\u017ee\u013eov\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e stehien s \u010dasov\u00fdm odstupom po tr\u00e9ningu drepov, addukcie na stroji a in\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\">cvikov na stehn\u00e1<\/a>, po dlhom behu, <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\">jazde na bicykli<\/a> alebo kolekt\u00edvnych loptov\u00fdch \u010di raketov\u00fdch \u0161portoch.<\/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\/2025\/02\/C8513_10-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na predn\u00fa stranu stehien\" class=\"wp-image-672831\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na predn\u00fa stranu stehien\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10.&nbsp;Mas\u00e1\u017e zadnej strany stehna (hamstringu)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku, jednu nohu pokr\u010dte pribli\u017ene do 90 stup\u0148ov, chodidlo nechajte na zemi a koleno smeruje nahor. Druh\u00fa nechajte vo\u013ene natiahnut\u00fa na <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\">podlo\u017eke<\/a>. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd nadstavec a vezmite ju do jednej ruky. Druhou rukou sa oprite za telom pre v\u00e4\u010d\u0161iu stabilitu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Za\u010dnite mas\u00edrova\u0165 zadn\u00fa stranu stehna (hamstring) pokr\u010denej nohy. Pohyb ve\u010fte zospodu hore a\u017e k zadku po celej d\u013a\u017eke a \u0161\u00edrke hamstringu. Mas\u00edrujte iba sval, vyhnite sa podkolennej jamke. Najprv namas\u00edrujte jednu nohu, potom nohy vyme\u0148te a prejdite na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Ploch\u00fd, ku\u017ee\u013eov\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e hamstringov s \u010dasov\u00fdm odstupom po tr\u00e9ningu rumunsk\u00fdch m\u0155tvych \u0165ahov, zakop\u00e1van\u00ed v \u013eahu na stroji a in\u00fdch <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-hamstringy-ako-posilnit-zadne-stehenne-svaly\/\">cvikoch na zadn\u00fa stranu stehien<\/a>, po dlhom behu, be\u017eeckom i zjazdovom ly\u017eovan\u00ed, snowboardingu, kolekt\u00edvnych loptov\u00fdch \u010di raketov\u00fdch \u0161portoch.<\/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\/2025\/02\/C8513_9-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na zadn\u00fa stranu stehna\" class=\"wp-image-672815\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na zadn\u00fa stranu stehna\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Mas\u00e1\u017e vonkaj\u0161ej strany stehna<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-pink-beastpink.html\">podlo\u017eku<\/a> s \u013eahko pokr\u010den\u00fdmi kolenami a chodidlami na zemi. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd n\u00e1stavec a vezmite ju do jednej ruky. Druhou rukou sa m\u00f4\u017eete dr\u017ea\u0165 jednej nohy alebo sa oprite za telom pre v\u00e4\u010d\u0161iu stabilitu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Za\u010dnite mas\u00edrova\u0165 vonkaj\u0161iu stranu stehna. Od bedier postupujte po boku nohy a\u017e ku kolenu. Mas\u00edrujte iba sval, vyhnite sa bedrov\u00e9mu a kolenn\u00e9mu k\u013abu. Najprv namas\u00edrujte jednu nohu, potom prejdite na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Gu\u013eovit\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e vonkaj\u0161ej strany stehna s \u010dasov\u00fdm odstupom po tr\u00e9ningu abdukcie na stroji a in\u00fdch cvikoch na vonkaj\u0161iu stranu stehien, po dlhom <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\">behu<\/a>, kor\u010du\u013eovan\u00ed, be\u017eeckom i zjazdovom ly\u017eovan\u00ed, kolekt\u00edvnych loptov\u00fdch \u010di raketov\u00fdch \u0161portoch.<\/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\/2025\/02\/C8513_8-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na vonkaj\u0161iu stranu stehien\" class=\"wp-image-672799\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na vonkaj\u0161iu stranu stehien\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Mas\u00e1\u017e l\u00fdtok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku s \u013eahko pokr\u010den\u00fdmi kolenami a chodidlami na zemi. Na mas\u00e1\u017enu pi\u0161to\u013e nasa\u010fte gu\u013eovit\u00fd nadstavec a vezmite ju do jednej ruky. Druhou rukou sa m\u00f4\u017eete dr\u017ea\u0165 jednej nohy alebo sa oprite za telom pre v\u00e4\u010d\u0161iu stabilitu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Zapnite mas\u00e1\u017eny pr\u00edstroj, nastavte n\u00edzku intenzitu, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165. Hlavicu prilo\u017ete k l\u00fdtku a za\u010dnite ho mas\u00edrova\u0165. Pohyb ve\u010fte od \u010dlenka smerom k podkolennej jamke. Mas\u00edrujte iba sval, vyhnite sa \u010dlenku a kolenn\u00e9mu k\u013abu. Najprv namas\u00edrujte jednu nohu, potom prejdite na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010eal\u0161ie vhodn\u00e9 nadstavce:<\/strong> Ploch\u00fd, ku\u017ee\u013eov\u00fd, vidlicov\u00fd.<\/li>\n\n\n\n<li><strong>Tip:<\/strong> Vysk\u00fa\u0161ajte mas\u00e1\u017e l\u00fdtok s \u010dasov\u00fdm odstupom po tr\u00e9ningu v\u00fdponov a \u010fal\u0161\u00edch <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\">cvikov na l\u00fdtka<\/a>, dlh\u0161om behu, be\u017eeckom i zjazdovom ly\u017eovan\u00ed, kolekt\u00edvnych loptov\u00fdch \u010di raketov\u00fdch \u0161portoch.<\/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\/2025\/02\/C8513_11-ezgif.com-optimize.gif\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na l\u00fdtka\" class=\"wp-image-672847\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na l\u00fdtka\"\/><\/figure>\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=\"Videonavod_na_pouzivanie_masaznej_pistole\"><\/span>Videon\u00e1vod na pou\u017e\u00edvanie mas\u00e1\u017enej pi\u0161tole<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako pou\u017e\u00edva\u0165 jednotliv\u00e9 nadstavce mas\u00e1\u017enej pi\u0161tole? Pozrite sa na in\u0161trukt\u00e1\u017ene video.\r\n<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Videon\u00e1vod I Mas\u00e1\u017ena pi\u0161to\u013e - skvel\u00e1 pom\u00f4cka na r\u00fdchlu regener\u00e1ciu svalov I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/EhTwTU3zDXk?start=7&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysk\u00fa\u0161ajte aj \u010fal\u0161ie regenera\u010dn\u00e9 techniky, o ktor\u00fdch sa dozviete z na\u0161ich \u010fal\u0161\u00edch \u010dl\u00e1nkov.\r\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ob\u013e\u00fabenou regenera\u010dnou pom\u00f4ckou s\u00fa mas\u00e1\u017ene valce. O ich v\u00fdhod\u00e1ch sa viac dozviete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/penovy-valec-foam-roller-cviky-cvicenie\/\">Foam roller: Pre\u010do a ako pou\u017e\u00edva\u0165 mas\u00e1\u017eny valec?<\/a><\/strong><\/li>\n\n\n\n<li>Tie najlep\u0161ie cviky s mas\u00e1\u017enym valcom n\u00e1jdete v \u010dl\u00e1nku Ako pou\u017e\u00edva\u0165 foam roller? <a href=\"https:\/\/gymbeam.sk\/blog\/15-cvikov-s-penovym-valcom-na-cvicenie\/\"><strong>8 najlep\u0161\u00edch cvikov s penov\u00fdm valcom.<\/strong><\/a><\/li>\n\n\n\n<li>O r\u00f4znych met\u00f3dach regener\u00e1cie sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\"><strong>Najlep\u0161ie techniky regener\u00e1cie, zmiernenia natiahnut\u00fdch svalov a \u00fanavy po tr\u00e9ningu.<\/strong><\/a><\/li>\n\n\n\n<li>Mas\u00e1\u017enym pom\u00f4ckam sa viac venujeme aj v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\"><strong> Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/li>\n\n\n\n<li>Podpori\u0165 regener\u00e1ciu m\u00f4\u017eete aj pomocou na\u0161ich <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\"><strong>10 tipov, ako najlep\u0161ie zregenerova\u0165 telo po tr\u00e9ningu.<\/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>Mas\u00e1\u017ena pi\u0161to\u013e je <strong>\u00fa\u010dinn\u00e1 pom\u00f4cka na uvo\u013enenie svalov cel\u00e9ho tela a podporu regener\u00e1cie.<\/strong> Uveden\u00e9 z\u00e1kladn\u00e9 techniky ocenia nielen \u0161portovci, ale aj ka\u017ed\u00fd, kto napr\u00edklad po dlh\u0161om seden\u00ed potrebuje uvo\u013eni\u0165 chrb\u00e1t. Na dosiahnutie \u010do najlep\u0161\u00edch v\u00fdsledkov v\u0161ak myslite na z\u00e1kladn\u00e9 pravidl\u00e1, ako je d\u013a\u017eka mas\u00e1\u017ee jednej partie minim\u00e1lne 30 sek\u00fand a\u017e 2 min\u00faty, postupn\u00e9 zvy\u0161ovanie intenzity alebo pou\u017e\u00edvanie pi\u0161tole iba na svaly.<\/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 tipy na pou\u017e\u00edvanie mas\u00e1\u017enej pi\u0161tole.<\/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\/massage-guns\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage Guns\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\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\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 si namas\u00edrova\u0165 cel\u00e9 telo pomocou mas\u00e1\u017enej pi\u0161tole? V \u010dl\u00e1nku n\u00e1jdete \u00fa\u010dinn\u00e9 techniky, ktor\u00e9 v\u00e1s zbavia svalovej stuhnutosti od trap\u00e9zov a\u017e po l\u00fdtka.<\/p>\n","protected":false},"author":129,"featured_media":672647,"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":[6168,6132,6069,6082],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-674065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-pomocky-na-cvicenie","9":"tag-regeneracia","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako pou\u017e\u00edva\u0165 mas\u00e1\u017enu pi\u0161to\u013e? 12 z\u00e1kladn\u00fdch techn\u00edk na cel\u00e9 telo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako spr\u00e1vne pou\u017e\u00edva\u0165 mas\u00e1\u017enu pi\u0161to\u013e na uvo\u013enenie a odstr\u00e1nenie bolesti svalov i r\u00fdchlej\u0161iu regener\u00e1ciu po tr\u00e9ningu. 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