{"id":751558,"date":"2026-01-26T09:00:00","date_gmt":"2026-01-26T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=751558"},"modified":"2026-02-16T15:38:43","modified_gmt":"2026-02-16T14:38:43","slug":"pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/","title":{"rendered":"Pilates pre za\u010diato\u010dn\u00edkov: 13 cvikov na spevnenie core a uvo\u013enenie chrbta"},"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\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/#Co_je_pilates\" title=\"\u010co je pilates?\">\u010co je pilates?<\/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\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/#3_pravidla_o_ktorych_potrebujete_vediet_predtym_nez_zacnete\" title=\"3 pravidl\u00e1, o ktor\u00fdch potrebujete vedie\u0165 predt\u00fdm, ne\u017e za\u010dnete&nbsp;\">3 pravidl\u00e1, o ktor\u00fdch potrebujete vedie\u0165 predt\u00fdm, ne\u017e za\u010dnete&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/#Co_potrebujete_na_cvicenie_pilates_doma\" title=\"\u010co potrebujete na cvi\u010denie pilates doma?&nbsp;\">\u010co potrebujete na cvi\u010denie pilates doma?&nbsp;<\/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\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/#Pilates_cviky_pre_zaciatocnikov\" title=\"Pilates cviky pre za\u010diato\u010dn\u00edkov&nbsp;\">Pilates cviky pre za\u010diato\u010dn\u00edkov&nbsp;<\/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\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/#Kompletny_pilates_trening_pre_zaciatocnikov\" title=\"Kompletn\u00fd pilates tr\u00e9ning pre za\u010diato\u010dn\u00edkov&nbsp;\">Kompletn\u00fd pilates tr\u00e9ning pre za\u010diato\u010dn\u00edkov&nbsp;<\/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\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/#Najcastejsie_otazky_FAQ\" title=\"Naj\u010dastej\u0161ie ot\u00e1zky (FAQ)\">Naj\u010dastej\u0161ie ot\u00e1zky (FAQ)<\/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\/pilates-pre-zaciatocnikov-13-cvikov-na-spevnenie-core-a-uvolnenie-chrbta\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mysl\u00edte si, \u017ee efekt\u00edvny tr\u00e9ning mus\u00ed by\u0165 <strong>r\u00fdchly, intenz\u00edvny<\/strong> a poriadne <strong>n\u00e1ro\u010dn\u00fd? <\/strong>Pilates v\u00e1m uk\u00e1\u017ee, \u017ee skvel\u00e9 v\u00fdsledky m\u00f4\u017ee prinies\u0165 aj pomal\u00e9 kontrolovan\u00e9 cvi\u010denie. Ale o to viac v\u00e1s prin\u00fati <strong>s\u00fastredi\u0165 sa na pohyb, dych a stred tela<\/strong>. Pr\u00e1ve v\u010faka tomu je skvelou vo\u013ebou, ak v\u00e1s tr\u00e1pi <strong>boles\u0165 chrbta<\/strong>, m\u00e1te <strong>sedav\u00e9 zamestnanie<\/strong> alebo chcete <strong>spevni\u0165 core<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u013ea \u013eud\u00ed v\u0161ak rob\u00ed jednu chybu. Presko\u010d\u00ed z\u00e1klady a sk\u00fa\u0161a n\u00e1ro\u010dn\u00e9 instagramov\u00e9 cviky, na ktor\u00e9 telo e\u0161te nie je pripraven\u00e9. Niet sa \u010domu \u010dudova\u0165, \u017ee to potom nefunguje. Preto sa dnes zameriame na <strong>spr\u00e1vne cvi\u010denie z\u00e1kladn\u00fdch pilates cvikov<\/strong>, ich <strong>techniku <\/strong>a <strong>praktick\u00e9 tipy, <\/strong>v\u010faka ktor\u00fdm bude va\u0161a pilates rutina bezpe\u010dn\u00e1 a \u00fa\u010dinn\u00e1.<\/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_pilates\"><\/span>\u010co je pilates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pilates<\/strong> je komplexn\u00e9 cvi\u010denie, ktor\u00e9 sa s\u00fastre\u010fuje na <strong>spevnenie stredu tela (core), flexibilitu<\/strong> a <strong>zdrav\u00e9 dr\u017eanie tela. <\/strong>Cvi\u010d\u00ed sa <strong>pomaly, kontrolovane<\/strong> a s d\u00f4razom na <strong>spr\u00e1vne d\u00fdchanie.<\/strong> V\u010faka tomu sa zap\u00e1jaj\u00fa <strong>svaly hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu,<\/strong> ktor\u00e9 pri be\u017enom tr\u00e9ningu \u010dasto zanedb\u00e1vame. Na prv\u00fd poh\u013ead mo\u017eno vyzer\u00e1 nen\u00e1padne, ale v skuto\u010dnosti dok\u00e1\u017ee poriadne potr\u00e1pi\u0165. A to aj bez \u0165a\u017ek\u00fdch v\u00e1h a intenz\u00edvnych intervalov.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1124x750.jpg\" alt=\"\u010co je pilates?\" class=\"wp-image-751610\" title=\"\u010co je pilates?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-2048x1366.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=\"3_pravidla_o_ktorych_potrebujete_vediet_predtym_nez_zacnete\"><\/span>3 pravidl\u00e1, o ktor\u00fdch potrebujete vedie\u0165 predt\u00fdm, ne\u017e za\u010dnete&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pilates nie je len o tom, <strong>ak\u00e9 cviky cvi\u010d\u00edte<\/strong>, ale hlavne, <strong>ako ich cvi\u010d\u00edte<\/strong>. Pr\u00e1ve tu rob\u00ed ve\u013ea \u013eud\u00ed chybu, ke\u010f pohyb vyzer\u00e1 spr\u00e1vne, ale telo pracuje inak, ne\u017e by malo. Preto je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 <strong>tri d\u00f4le\u017eit\u00e9 pravidl\u00e1.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Spr\u00e1vne d\u00fdchajte<\/h3>\n\n\n\n<p>Pri pilatese nesta\u010d\u00ed len jednoducho d\u00fdcha\u0165, ale kontrolova\u0165, <strong>ako presne d\u00fdchate. <\/strong>Spr\u00e1vny dych pom\u00e1ha telu <strong>udr\u017ea\u0165 stabilitu<\/strong> a <strong>zapoji\u0165 v\u0161etky d\u00f4le\u017eit\u00e9 svaly.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pilatese by ste mali d\u00fdcha\u0165 <strong>do rebier<\/strong>, teda do str\u00e1n hrudn\u00edka. Brucho zost\u00e1va spevnen\u00e9 a pri n\u00e1dychu by sa nemalo vytl\u00e1\u010da\u0165 dopredu. V\u010faka tomu m\u00e1 telo lep\u0161iu oporu a pohyb je kontrolovanej\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako na to v praxi?<\/h4>\n\n\n\n<p>\u013dahnite si na chrb\u00e1t na rovn\u00fa podlo\u017eku a polo\u017ete si ruky na spodn\u00e9 rebr\u00e1. Sk\u00faste sa nad\u00fdchnu\u0165 tak, aby ste dok\u00e1zali <strong>hrudn\u00edk roz\u0161\u00edri\u0165 do str\u00e1n. <\/strong>Pri v\u00fddychu by mali zase rebr\u00e1 <strong>jemne klesa\u0165<\/strong> a mali by ste c\u00edti\u0165 <strong>spevnen\u00fd stred tela. <\/strong>Tento typ d\u00fdchania budete pou\u017e\u00edva\u0165 pri v\u00e4\u010d\u0161ine pilates cvikov.<\/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. Aktivujte stred tela&nbsp;<\/h3>\n\n\n\n<p>Ak by ste si z pilatesu mali zapam\u00e4ta\u0165 len jednu vec, je to pr\u00e1ve <strong>aktiv\u00e1cia stredu tela (core)<\/strong>. Core toti\u017e nie je len brucho, ale skupina svalov v oblasti <strong>brucha, chrbta <\/strong>a <strong>panvy, <\/strong>ktor\u00e9 dr\u017eia telo stabiln\u00e9. Ke\u010f je stred tela akt\u00edvny, chrb\u00e1t m\u00e1 oporu a cviky s\u00fa bezpe\u010dnej\u0161ie a efekt\u00edvnej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho \u013eud\u00ed rob\u00ed chybu, \u017ee pri cvi\u010den\u00ed bu\u010f pr\u00edli\u0161 tla\u010d\u00ed brucho von, alebo ho naopak silou v\u0165ahuje dovn\u00fatra. Ani jedno nie je spr\u00e1vne. Pri pilatese ide o <strong>jemn\u00e9, vedom\u00e9 spevnenie<\/strong>, ktor\u00e9 docielite spom\u00ednan\u00fdm <strong>spr\u00e1vnym d\u00fdchan\u00edm.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred ka\u017ed\u00fdm cvikom sa najsk\u00f4r nad\u00fdchnite do rebier a s v\u00fddychom jemne spevnite brucho. Bedr\u00e1, rebr\u00e1 aj panva tak zostan\u00fa pri cvi\u010den\u00ed stabiln\u00e9.<\/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. Dbajte na spr\u00e1vne postavenie panvy<\/h3>\n\n\n\n<p>Postavenie panvy ovplyv\u0148uje to, ako pracuje v\u00e1\u0161 chrb\u00e1t, ke\u010f cvi\u010d\u00edte. Ak je panva postaven\u00e1 zle, chrbtica sa zbyto\u010dne preh\u00fdba alebo naopak pr\u00edli\u0161 tla\u010d\u00ed do podlo\u017eky a cviky str\u00e1caj\u00fa efekt. Spr\u00e1vna poloha panvy pom\u00e1ha <strong>udr\u017ea\u0165 chrbticu v bezpe\u010dnej poz\u00edcii <\/strong>a z\u00e1rove\u0148 <strong>lep\u0161ie zapoji\u0165 stred tela.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pilatese sa naj\u010dastej\u0161ie stretnete s dvomi polohami panvy \u2013 <strong>neutr\u00e1lna poloha<\/strong> a <strong>imprint<\/strong>. Obe maj\u00fa svoje miesto a pou\u017e\u00edvaj\u00fa sa v r\u00f4znych situ\u00e1ci\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Neutr\u00e1lna poloha panvy<\/h4>\n\n\n\n<p>V neutr\u00e1lnej polohe m\u00e1 chrbtica svoje prirodzen\u00e9 zakrivenie. Ke\u010f le\u017e\u00edte na chrbte, medzi jej bedrovou \u010das\u0165ou a podlo\u017ekou zost\u00e1va <strong>mal\u00e1 medzera<\/strong>. T\u00e1to poloha je vhodn\u00e1 pri mnoh\u00fdch cvikoch, kde chcete pracova\u0165 so stabilitou a prirodzen\u00fdm nastaven\u00edm tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Imprint poloha<\/h4>\n\n\n\n<p>V tomto pr\u00edpade mus\u00edte ma\u0165 <strong>mierne podsaden\u00fa panvu<\/strong> a <strong>jemne tla\u010di\u0165 spodn\u00fd chrb\u00e1t do podlo\u017eky<\/strong>. T\u00e1to poloha sa \u010dasto pou\u017e\u00edva u za\u010diato\u010dn\u00edkov alebo pri n\u00e1ro\u010dnej\u0161\u00edch cvikoch, preto\u017ee pom\u00e1ha lep\u0161ie chr\u00e1ni\u0165 driekov\u00fa \u010das\u0165 chrbta a udr\u017ea\u0165 kontrolu nad pohybom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si nie ste ist\u00ed, ktor\u00fa polohu zvoli\u0165, <strong>imprint je bezpe\u010dnej\u0161ia vo\u013eba. <\/strong>O to viac to plat\u00ed vtedy, ke\u010f v\u00e1s bol\u00ed spodn\u00fd chrb\u00e1t alebo sa s pilatesom e\u0161te len zoznamujete.<\/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_potrebujete_na_cvicenie_pilates_doma\"><\/span>\u010co potrebujete na cvi\u010denie pilates doma?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobr\u00e1 spr\u00e1va je, \u017ee na pilates <strong>nepotrebujete \u017eiadne zlo\u017eit\u00e9 vybavenie<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\"><strong>Podlo\u017eka:<\/strong><\/a> Ide\u00e1lne je zvoli\u0165 <strong>hrub\u0161iu podlo\u017eku (pribli\u017ene 1 \u2013 1,5 cm)<\/strong>, preto\u017ee pri pilatese sa ve\u013ea cvikov cvi\u010d\u00ed na chrbte alebo v \u013eahu. Na tenkej jogamatke m\u00f4\u017ee by\u0165 cvi\u010denie nepr\u00edjemn\u00e9 pre chrbticu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/ponozky-grip-yoga-socks-black-beastpink.html\"><strong>Proti\u0161mykov\u00e9 pono\u017eky:<\/strong><\/a><strong> <\/strong>Cvi\u010di\u0165 m\u00f4\u017eete naboso alebo v <strong>proti\u0161mykov\u00fdch pono\u017ek\u00e1ch<\/strong>, ktor\u00e9 pom\u00e1haj\u00fa s lep\u0161ou stabilitou. D\u00f4le\u017eit\u00e9 je, aby sa v\u00e1m nohy na podlo\u017eke ne\u0161m\u00fdkali a mali ste nad pohybom kontrolu.<\/li>\n\n\n\n<li><strong>Pohodln\u00e9, priliehav\u00e9 oble\u010denie:<\/strong> Vo\u013ete <strong>priliehav\u00e9 <\/strong><a href=\"https:\/\/gymbeam.sk\/fitness-leginy\"><strong>leg\u00edny<\/strong><\/a><strong> <\/strong>a<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/114-zenske-fitness-tricka-a-tielka\"><strong>tri\u010dko<\/strong><\/a><strong> <\/strong>alebo samotn\u00fa <a href=\"https:\/\/gymbeam.sk\/sportove-podprsenky\">\u0161portov\u00fa podprsenku<\/a>. D\u00f4le\u017eit\u00e9 je, aby sa v\u00e1m oble\u010denie pri pohybe nevyhr\u0148ovalo a nezavadzalo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010diatok je to naozaj v\u0161etko. A\u017e ke\u010f si osvoj\u00edte z\u00e1klady pilatesu, m\u00f4\u017eete zaradi\u0165 aj <strong>men\u0161ie pom\u00f4cky<\/strong> alebo <strong>pokro\u010dil\u00e9 pilates techniky. <\/strong>Sk\u00fasen\u00ed pilates nad\u0161enci cvi\u010dia aj na <strong>\u0161peci\u00e1lnych strojoch (pilates reformer)<\/strong> a s r\u00f4znymi pom\u00f4ckami (napr. <a href=\"https:\/\/gymbeam.sk\/kruh-pilates-black-gymbeam.html?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=PMax+-+Accessories&amp;utm_id=23160687309&amp;gad_source=1&amp;gad_campaignid=23160716580&amp;gbraid=0AAAAADO2MNT2EvIWO7cJF_bYpGiTbf_gc&amp;gclid=Cj0KCQiAvtzLBhCPARIsALwhxdqS5O9q6t23xlBK-C9ERbsVA3e8FF_a3CW9JaAVZL3DRZgI6bosSOoaAnqtEALw_wcB\">pilates kruh<\/a>, <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\">z\u00e1va\u017eie na \u010dlenky<\/a>, <a href=\"https:\/\/gymbeam.sk\/fitlopty-a-balancne-podlozky\">fitlopta, balan\u010dn\u00e1 podlo\u017eka<\/a>, <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\">posil\u0148ovacie gumy<\/a>, a pod.)<\/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=\"Pilates_cviky_pre_zaciatocnikov\"><\/span>Pilates cviky pre za\u010diato\u010dn\u00edkov&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. Pelvic Curl (Podsadenie a rolovanie panvy)<\/h3>\n\n\n\n<p>Pelvic Curl je z\u00e1kladn\u00fd pilates cvik, ktor\u00fd pom\u00e1ha <strong>rozh\u00fdba\u0165 chrbticu<\/strong>, <strong>spevni\u0165 sedacie svaly <\/strong>a nau\u010di\u0165 sa pracova\u0165 s <strong>panvou <\/strong>a <strong>core.<\/strong><\/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><strong>Ako na to: <\/strong>\u013dahnite si na chrb\u00e1t, nohy pokr\u010dte a polo\u017ete ich na <strong>\u0161\u00edrku bokov.<\/strong> Ruky dajte ved\u013ea tela a s v\u00fddychom <strong>podsadzujte panvu. <\/strong>Pomaly zdv\u00edhajte panvu nahor stavec po stavci. Pri n\u00e1vrate ukladajte chrbticu sp\u00e4\u0165 opa\u010dn\u00fdm smerom \u2013 najsk\u00f4r horn\u00fd chrb\u00e1t, a\u017e potom spodn\u00fd chrb\u00e1t a panvu.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Pohyb vykon\u00e1vajte <strong>pomaly <\/strong>a <strong>kontrolovane,<\/strong> kolen\u00e1 dr\u017ete <strong>stabilne <\/strong>a v hornej poz\u00edcii sa <strong>nepreh\u00fdbajte v drieku.<\/strong><\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Zdv\u00edhanie panvy naraz bez rolovania chrbtice, prehnutie v drieku v hornej poz\u00edcii a nestabiln\u00e9 kolen\u00e1.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>sedacie svaly (gluteus maximus), zadn\u00e1 \u010das\u0165 stehien (hamstringy), svaly stredu tela (core), bru\u0161n\u00e9 svaly, svaly dolnej \u010dasti chrbta<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/1.-Pelvic-Curl-1.gif\" alt=\"Pelvic Curl\" class=\"wp-image-751596\" title=\"Pelvic Curl\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Chest Lift (Zdvih hrudn\u00edka)<\/h3>\n\n\n\n<p>Chest Lift je cvik na <strong>spevnenie bru\u0161n\u00fdch svalov<\/strong> a zlep\u0161enie kontroly stredu tela. U\u010d\u00ed v\u00e1s zdv\u00edha\u0165 trup bez \u0165ahania krku a ramien.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na chrb\u00e1t, nohy pokr\u010dte na <strong>\u0161\u00edrku panvy <\/strong>a <strong>ruky polo\u017ete za hlavu.<\/strong> S v\u00fddychom <strong>zdvihnite hlavu a hrudn\u00edk <\/strong>mierne od podlo\u017eky, chv\u00ed\u013eu v poz\u00edcii vydr\u017ete a potom sa kontrolovane vr\u00e1\u0165te sp\u00e4\u0165.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Ramen\u00e1 a lopatky dr\u017ete dole, krk nechajte uvo\u013enen\u00fd a lakte smeruj\u00fa mierne von, nie k podlo\u017eke.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>\u0164ahanie hlavy rukami, dv\u00edhanie ramien k u\u0161iam, pr\u00edli\u0161 ve\u013ek\u00fd rozsah pohybu bez kontroly, zadr\u017eiavanie dychu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, svaly stredu tela (core), hlbok\u00e9 stabiliza\u010dn\u00e9 svaly trupu <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/2.-Chest-Lift-1.gif\" alt=\"Chest Lift\" class=\"wp-image-751608\" title=\"Chest Lift\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Spine Twist Supine (Rot\u00e1cia chrbtice v \u013eahu)<\/h3>\n\n\n\n<p>Spine Twist Supine je jemn\u00fd pilates cvik, ktor\u00fd pom\u00e1ha <strong>uvo\u013eni\u0165 chrbticu<\/strong> a zlep\u0161i\u0165 jej pohyblivos\u0165. Je ide\u00e1lny ako kompenz\u00e1cia po seden\u00ed a pri stuhnutom chrbte.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na chrb\u00e1t, nohy pokr\u010dte na <strong>\u0161\u00edrku bokov<\/strong> a ruky <strong>rozpa\u017ete do str\u00e1n.<\/strong> S v\u00fddychom pomaly vyto\u010dte pokr\u010den\u00e9 nohy na jednu stranu, s n\u00e1dychom sa kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 do stredu a cvik zopakujte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Pohyb vykon\u00e1vajte plynulo a v men\u0161om rozsahu, ramen\u00e1 dr\u017ete po\u010das cel\u00e9ho cviku uvo\u013enen\u00e9 a pritla\u010den\u00e9 k podlo\u017eke.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Odliepanie ramien od podlo\u017eky, \u0161vihov\u00fd pohyb bez kontroly, pr\u00edli\u0161 ve\u013ek\u00fd rozsah pohybu, strata stability pri n\u00e1vrate do stredu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>\u0161ikm\u00e9 bru\u0161n\u00e9 svaly, svaly stredu tela (core), hlbok\u00e9 stabiliza\u010dn\u00e9 svaly chrbtice <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/3.-Spine-Twist-Supine-1.gif\" alt=\"Spine Twist Supine\" class=\"wp-image-751607\" title=\"Spine Twist Supine\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Hundred (Stovka)<\/h3>\n\n\n\n<p>The Hundred je jeden z najzn\u00e1mej\u0161\u00edch pilates cvikov na <strong>aktiv\u00e1ciu core a dychu<\/strong>. Nejde o silu, ale o v\u00fddr\u017e, kontrolu a spr\u00e1vne d\u00fdchanie.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na chrb\u00e1t, zdvihnite nohy do <strong>table top poz\u00edcie<\/strong> a ruky vystrite ved\u013ea tela. Rukami vykon\u00e1vajte <strong>mal\u00e9 pulzuj\u00face pohyby <\/strong>hore a dole a d\u00fdchajte rytmicky \u2013 p\u00e4\u0165 kr\u00e1tkych n\u00e1dychov a p\u00e4\u0165 kr\u00e1tkych v\u00fddychov.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Udr\u017eujte spevnen\u00fd stred tela a stabiln\u00fa polohu chrbtice, pohyb r\u00fak je mal\u00fd a vych\u00e1dza z ramien, nie zo \u0161vihu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v drieku, strata dychov\u00e9ho rytmu, pr\u00edli\u0161 ve\u013ek\u00fd rozsah pohybu r\u00fak, zbyto\u010dn\u00e9 nap\u00e4tie v krku a ramen\u00e1ch.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, svaly stredu tela (core), hlbok\u00e9 stabiliza\u010dn\u00e9 svaly trupu <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/4.-The-Hundred-Table-Top-Position-1.gif\" alt=\"The Hundred\" class=\"wp-image-751606\" title=\"The Hundred\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Single-Leg Stretch (Striedav\u00e9 pri\u0165ahovanie n\u00f4h)<\/h3>\n\n\n\n<p>Single Leg Stretch je pilates cvik zameran\u00fd na <strong>spevnenie stredu tela<\/strong> a zlep\u0161enie kontroly pohybu n\u00f4h. U\u010d\u00ed v\u00e1s udr\u017ea\u0165 stabiln\u00fd trup aj vtedy, ke\u010f h\u00fdbete kon\u010datinami.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na chrb\u00e1t a zdvihnite hlavu a hrudn\u00edk mierne od podlo\u017eky. Jednu nohu pritiahnete k hrudn\u00edku, druh\u00fa <strong>vystrite \u0161ikmo nad podlo\u017ekou<\/strong> a s v\u00fddychom nohy plynulo striedajte.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Udr\u017eujte spevnen\u00fd stred tela a stabiln\u00fa polohu chrbtice, pohyb r\u00fak je mal\u00fd a vych\u00e1dza z ramien, nie zo \u0161vihu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v drieku, strata dychov\u00e9ho rytmu, pr\u00edli\u0161 ve\u013ek\u00fd rozsah pohybu r\u00fak, zbyto\u010dn\u00e9 nap\u00e4tie v krku a ramen\u00e1ch.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, hlbok\u00e9 bru\u0161n\u00e9 svaly, oh\u00fdba\u010de bedier, stabiliza\u010dn\u00e9 svaly panvy (hlbok\u00e9 svaly panvy)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/5.-The-Single-Leg-Stretch-1.gif\" alt=\"Single Leg Stretch\" class=\"wp-image-751605\" title=\"Single Leg Stretch\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Double-Leg Stretch (S\u00fa\u010dasn\u00e9 pri\u0165ahovanie n\u00f4h)<\/h3>\n\n\n\n<p>Double Leg Stretch je n\u00e1ro\u010dnej\u0161\u00ed pilates cvik na <strong>core<\/strong>, ktor\u00fd prever\u00ed va\u0161u stabilitu a kontrolu pohybu. K\u013e\u00fa\u010dov\u00e9 je udr\u017ea\u0165 pevn\u00fd stred tela po\u010das pr\u00e1ce r\u00fak aj n\u00f4h.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na chrb\u00e1t. Nohy pritiahnite k hrudn\u00edku do takej miery, aby ste ich vedeli chyti\u0165 oboma rukami pod kolenami (pr\u00edpadne aj ni\u017e\u0161ie). V tejto poz\u00edcii zdvihnite hlavu a hrudn\u00edk z podlo\u017eky. Ruky polo\u017ete na holene alebo \u010dlenky. S n\u00e1dychom <strong>vystrite nohy \u0161ikmo dopredu<\/strong> a ruky natiahnite nad a mierne za hlavu. S v\u00fddychom a kr\u00fa\u017een\u00edm cel\u00fdch pa\u017e\u00ed <strong>vr\u00e1\u0165te kolen\u00e1 sp\u00e4\u0165 k hrudn\u00edku<\/strong> a rukami znova obopnite nohy.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Udr\u017eujte spevnen\u00fd stred tela po\u010das cel\u00e9ho pohybu, spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va stabiln\u00e1 a ak je cvik n\u00e1ro\u010dn\u00fd, nohy vystierajte vy\u0161\u0161ie alebo zmen\u0161ite rozsah pohybu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v drieku, strata nap\u00e4tia v strede tela, pr\u00edli\u0161 r\u00fdchly a nekoordinovan\u00fd pohyb, zadr\u017eiavanie dychu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, hlbok\u00e9 bru\u0161n\u00e9 svaly, oh\u00fdba\u010de bedier, stabiliza\u010dn\u00e9 svaly panvy (hlbok\u00e9 svaly panvy)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/6.-The-Double-Leg-Stretch-1.gif\" alt=\"Double Leg Stretch\" class=\"wp-image-751604\" title=\"Double Leg Stretch\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Leg Circles (Kr\u00fa\u017eenie nohou)&nbsp;<\/h3>\n\n\n\n<p>Leg Circles s\u00fa skvel\u00fd pilates cvik na <strong>kontrolu stredu tela a pohyblivos\u0165 bedier<\/strong>. Aj ke\u010f sa h\u00fdbe len jedna noha, stred tela mus\u00ed zosta\u0165 stabiln\u00fd po cel\u00fd \u010das.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na chrb\u00e1t, jednu nohu vystrite na podlo\u017eke, druh\u00fa zdvihnite kolmo hore. Ruky polo\u017ete ved\u013ea tela, panvu jemne podsa\u010fte. S n\u00e1dychom za\u010dnite <strong>kresli\u0165 mal\u00fd kruh zdvihnutou nohou<\/strong>. S v\u00fddychom dokon\u010dite kruh a pokra\u010dujte plynulo v rovnakom smere. Po nieko\u013ek\u00fdch opakovaniach <strong>vyme\u0148te smer aj nohu<\/strong>.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Panva zost\u00e1va po\u010das cel\u00e9ho cviku stabiln\u00e1 a pritla\u010den\u00e1 k podlo\u017eke, kruhy robte rad\u0161ej men\u0161ie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>K\u00fdvanie panvy zo strany na stranu, pr\u00edli\u0161 ve\u013ek\u00e9 kruhy, preh\u00fdbanie sa v drieku, zbyto\u010dn\u00e9 nap\u00e4tie v ramen\u00e1ch a krku.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>hlbok\u00e9 bru\u0161n\u00e9 svaly, \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, oh\u00fdba\u010de bedier, svaly okolo bedrov\u00e9ho k\u013abu <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/7.-Leg-Circles-1.gif\" alt=\"Leg Circles\" class=\"wp-image-751603\" title=\"Leg Circles\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Cat Cow (Ma\u010dac\u00ed chrb\u00e1t)<\/h3>\n\n\n\n<p>Cat Cow je jednoduch\u00fd pilates cvik na <strong>uvo\u013enenie a rozh\u00fdbanie chrbtice<\/strong>. Pom\u00e1ha zlep\u0161i\u0165 pohyblivos\u0165 chrbta a uvedomi\u0165 si pohyb panvy a chrbtice.<\/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><strong>Ako na to: <\/strong>Prejdite do poz\u00edcie na \u0161tyroch. Dlane dajte pod ramen\u00e1 a kolen\u00e1 pod bedr\u00e1. S n\u00e1dychom <strong>prehnite chrb\u00e1t<\/strong>, otvorte hrudn\u00edk a jemne zdvihnite poh\u013ead. S v\u00fddychom <strong>vyhrbte chrb\u00e1t<\/strong>, podsa\u010fte panvu a hlavu nechajte klesn\u00fa\u0165. Pohyb opakujte plynulo v rytme dychu.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Pohyb vych\u00e1dza z chrbtice, nie zo \u0161vihu. Ramen\u00e1 zost\u00e1vaj\u00fa uvo\u013enen\u00e9, \u010faleko od u\u0161\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>\u0160vihov\u00fd pohyb bez kontroly, zadr\u017eiavanie dychu, prehnan\u00e9 preh\u00fdbanie alebo vyhrbenie, nap\u00e4tie v ramen\u00e1ch a krku.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>hlbok\u00e9 svaly chrbtice, bru\u0161n\u00e9 svaly, svaly panvov\u00e9ho dna, svaly ramenn\u00e9ho pletenca<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/8.-Cat-Cow-1.gif\" alt=\"Cat Cow\" class=\"wp-image-751602\" title=\"Cat Cow\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Back Extensions (Z\u00e1klon v \u013eahu na bruchu)&nbsp;<\/h3>\n\n\n\n<p>Back Extensions je pilates cvik zameran\u00fd na <strong>posilnenie svalov chrbta<\/strong> a zlep\u0161enie dr\u017eania tela. Pom\u00e1ha vyrovn\u00e1va\u0165 dlh\u00e9 sedenie a oslaben\u00fd chrb\u00e1t.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na brucho, nohy vystrite a ruky si polo\u017ete pod \u010delo. S n\u00e1dychom sa pripravte. S v\u00fddychom <strong>jemne zdvihnite hlavu a hrudn\u00edk od podlo\u017eky<\/strong>. Ruky nechajte na podlo\u017eke. Chv\u00ed\u013eu v poz\u00edcii vydr\u017ete a potom sa <strong>kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 dole<\/strong>.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Zamerajte sa na pred\u013a\u017eenie chrbtice, nie na v\u00fd\u0161ku zdvihu. Krk dr\u017ete v pred\u013a\u017een\u00ed chrbtice a spevnite stred tela, aby mal driek oporu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161 ve\u013ek\u00fd rozsah pohybu, pre\u0165a\u017eenie drieku, zakl\u00e1\u0148anie hlavy dozadu, neakt\u00edvny stred tela.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>svaly chrbta, hlbok\u00e9 stabiliza\u010dn\u00e9 svaly chrbtice, sedacie svaly (gluteus), svaly stredu tela (core)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/9.-Back-Extensions-1.gif\" alt=\"Back Extensions\" class=\"wp-image-751601\" title=\"Back Extensions\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Swimming (Pl\u00e1vanie)<\/h3>\n\n\n\n<p>Swimming je dynamick\u00fd pilates cvik, ktor\u00fd posil\u0148uje <strong>chrb\u00e1t, sedacie svaly a stred tela<\/strong>. Z\u00e1rove\u0148 zlep\u0161uje koordin\u00e1ciu a stabilitu trupu.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na brucho s <strong>rukami vystret\u00fdmi nad hlavu. <\/strong>Jemne podsa\u010fte panvu, spevnite core a poh\u013ead smeruje k podlo\u017eke. Odlepte <strong>prav\u00fa ruku a \u013eav\u00fa nohu<\/strong> z podlo\u017eky. Plynulo vyme\u0148te strany \u2013 <strong>\u013eav\u00e1 ruka a prav\u00e1 noha<\/strong>. Plynulo pokra\u010dujte v striedan\u00ed r\u00fak a n\u00f4h.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Pohyb udr\u017eujte mal\u00fd a kontrolovan\u00fd, dych nechajte plynul\u00fd a dbajte na to, aby sa driek zbyto\u010dne nepreh\u00fdbal.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Pr\u00edli\u0161 r\u00fdchle striedanie kon\u010dat\u00edn, preh\u00fdbanie sa v drieku, zdv\u00edhanie r\u00fak a n\u00f4h pr\u00edli\u0161 vysoko, zadr\u017eiavanie dychu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>svaly chrbta, hlbok\u00e9 stabiliza\u010dn\u00e9 svaly chrbtice, sedacie svaly (gluteus maximus), svaly zadnej strany stehien (hamstringy), svaly ramien<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/10.-Swimming-1.gif\" alt=\"Swimming \" class=\"wp-image-751600\" title=\"Swimming \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Side Kick (Kopy nohou v \u013eahu na boku)<\/h3>\n\n\n\n<p>Side Kick je pilates cvik zameran\u00fd na <strong>svaly bokov a sedacie svaly<\/strong>. Z\u00e1rove\u0148 v\u00e1s u\u010d\u00ed udr\u017ea\u0165 stabiln\u00fd trup, aj ke\u010f sa h\u00fdbe len jedna noha.<\/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><strong>Ako na to: <\/strong>\u013dahnite si na bok, nohy s\u00fa vystret\u00e9 a polo\u017een\u00e9 na sebe. Hlavu si podoprite rukou alebo ju polo\u017ete na natiahnut\u00fa pa\u017eu. Horn\u00fa nohu mierne zdvihnite. S v\u00fddychom <strong>vykopnite horn\u00fa nohu dopredu<\/strong>, s n\u00e1dychom ju <strong>vr\u00e1\u0165te dozadu<\/strong>. Pohyb opakujte plynulo, potom vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Udr\u017eujte trup stabiln\u00fd a pred\u013a\u017een\u00fd, pohyb nohy je plynul\u00fd. Rozsah prisp\u00f4sobte tomu, aby ste nestr\u00e1cali kontrolu panvy.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>K\u00fdvanie trupom dopredu a dozadu, strata stability panvy, pr\u00edli\u0161 ve\u013ek\u00fd rozsah pohybu, pre\u0165a\u017eovanie drieku.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>svaly bokov, sedacie svaly, hlbok\u00e9 bru\u0161n\u00e9 svaly, svaly stredu tela (core)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/11.-Side-Kick-1.gif\" alt=\"Side Kick\" class=\"wp-image-751599\" title=\"Side Kick\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Spine Stretch Forward (Predklon so zaoblen\u00edm chrbtice)<\/h3>\n\n\n\n<p>Spine Stretch Forward je pilates cvik zameran\u00fd na <strong>natiahnutie chrbtice a zadnej strany tela<\/strong>. Pom\u00e1ha uvo\u013eni\u0165 chrb\u00e1t a zlep\u0161i\u0165 pohyblivos\u0165 chrbtice.<\/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><strong>Ako na to: <\/strong>Sadnite si vzpriamene s vystret\u00fdmi nohami. Nohy vystrite na \u0161\u00edrku bokov. Ruky vystrite pred seba vo v\u00fd\u0161ke ramien. Nad\u00fdchnite sa a spevnite stred tela. S v\u00fddychom <strong>pomaly zagu\u013ea\u0165te chrb\u00e1t a predklo\u0148te sa dopredu<\/strong>, akoby ste sa chceli za nie\u010d\u00edm natiahnu\u0165. S n\u00e1dychom sa kontrolovane vr\u00e1\u0165te sp\u00e4\u0165 do vzpriamenej polohy.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Zamerajte sa na postupn\u00e9 zaoblenie chrbtice, ramen\u00e1 dr\u017ete uvo\u013enen\u00e9.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Predklon len v bedr\u00e1ch bez pr\u00e1ce chrbtice, \u0165ahanie sa rukami dopredu, nap\u00e4tie v ramen\u00e1ch a krku, zadr\u017eiavanie dychu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, hlbok\u00e9 bru\u0161n\u00e9 svaly, svaly chrbta, svaly zadnej strany stehien (hamstringy)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/12.-Spine-Stretch-Forward-1.gif\" alt=\"Spine Stretch Forward \" class=\"wp-image-751598\" title=\"Spine Stretch Forward \"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">13. Plank Prep (Pr\u00edprava na plank)<\/h3>\n\n\n\n<p>Plank Prep je pr\u00edpravn\u00fd pilates cvik na plank, ktor\u00fd pom\u00e1ha <strong>spevni\u0165 stred tela, ramen\u00e1 a chrb\u00e1t<\/strong>.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ako na to: <\/strong>Dajte sa do poz\u00edcie na \u0161tyroch \u2013 dlane pod ramenami, kolen\u00e1 pod bedrami. Mierne podsa\u010fte panvu a spevnite core. Dr\u017ete rovn\u00fd chrb\u00e1t. Odlepte kolen\u00e1 od podlo\u017eky a nieko\u013eko sek\u00fand vydr\u017ete v tejto poz\u00edcii. Kontrolovane sa vr\u00e1\u0165te sp\u00e4\u0165 na kolen\u00e1.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnu techniku: <\/strong>Telo dr\u017ete v jednej l\u00ednii, ramen\u00e1 tla\u010dte od u\u0161\u00ed a ak je cvik n\u00e1ro\u010dn\u00fd, pokojne zosta\u0148te na kolen\u00e1ch.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v drieku alebo pr\u00edli\u0161n\u00e9 vyhrbenie, padanie ramien k u\u0161iam, nedostato\u010dne spevnen\u00fd stred tela, pr\u00edli\u0161 dlh\u00e1 v\u00fddr\u017e na \u00fakor techniky.<\/li>\n\n\n\n<li><strong>Prim\u00e1rne zapojen\u00e9 svaly: <\/strong>hlbok\u00e9 bru\u0161n\u00e9 svaly, priame a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, svaly ramenn\u00e9ho pletenca (stabiliz\u00e1tory lopatiek), sedacie svaly<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/01\/13.-Plank-Prep-1.gif\" alt=\"Plank Prep\" class=\"wp-image-751597\" title=\"Plank Prep\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kompletny_pilates_trening_pre_zaciatocnikov\"><\/span>Kompletn\u00fd pilates tr\u00e9ning pre za\u010diato\u010dn\u00edkov&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>T\u00e1to cvi\u010debn\u00e1 rutina je ur\u010den\u00e1 pre za\u010diato\u010dn\u00edkov.<\/strong> Ide\u00e1lne je cvi\u010di\u0165 ju <strong>2 \u2013 3\u00d7 t\u00fd\u017edenne<\/strong> pribli\u017ene <strong>20 \u2013 30 min\u00fat<\/strong>. Nepon\u00e1h\u013eajte sa a nesna\u017ete sa nahna\u0165 opakovania. Namiesto toho sa s\u00fastre\u010fte na <strong>spr\u00e1vnu techniku, kontrolu pohybu <\/strong>a<strong> plynul\u00e9 d\u00fdchanie<\/strong>. Ak ste s pilatesom na za\u010diatku alebo v\u00e1s tr\u00e1pi boles\u0165 chrbta, pokojne si cviky upravte tak, aby v\u00e1m boli pr\u00edjemn\u00e9.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed v s\u00e9rii<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pelvic Curl<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chest Lift<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spine Twist Supine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 na ka\u017ed\u00fa stranu&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hundred&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 10 dychov\u00fdch cyklov&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Single Leg Stretch&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 na ka\u017ed\u00fa nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Double-Leg Stretch&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leg Circles&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 na ka\u017ed\u00fa nohu a smer<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cat Cow<\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 10&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Back Extensions&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Swimming&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 30 sek\u00fand<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Side Kick&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 na ka\u017ed\u00fa stranu&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spine Stretch Forward&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank Prep<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 2&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 30 sek\u00fand<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najcastejsie_otazky_FAQ\"><\/span>Naj\u010dastej\u0161ie ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\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. M\u00f4\u017eem pilates cvi\u010di\u0165 ka\u017ed\u00fd de\u0148?&nbsp;<\/h3>\n\n\n\n<p>\u00c1no, pilates m\u00f4\u017eete cvi\u010di\u0165 aj ka\u017ed\u00fd de\u0148, najm\u00e4 ak ide o \u013eah\u0161ie cviky a krat\u0161ie tr\u00e9ningy. Pre za\u010diato\u010dn\u00edkov je v\u0161ak ide\u00e1lne cvi\u010di\u0165 <strong>2 \u2013 3\u00d7 t\u00fd\u017edenne<\/strong>, aby malo telo \u010das na regener\u00e1ciu. Ak sa c\u00edtite unaven\u00ed alebo stuhnut\u00ed, zvo\u013ete krat\u0161iu zostavu.<\/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. M\u00f4\u017eem tieto cviky cvi\u010di\u0165, ke\u010f m\u00e1m svalovicu?&nbsp;<\/h3>\n\n\n\n<p>\u013dahk\u00e1 svalovica nie je probl\u00e9m. Pilates cviky m\u00f4\u017eu svaly <strong>pr\u00edjemne rozh\u00fdba\u0165 a uvo\u013eni\u0165<\/strong>. Ak je v\u0161ak svalovica v\u00fdrazn\u00e1 alebo bolestiv\u00e1, rad\u0161ej doprajte telu oddych.<\/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. \u010co ak ma pri cvi\u010den\u00ed bol\u00ed krk?&nbsp;<\/h3>\n\n\n\n<p>Boles\u0165 krku \u010dasto zna\u010d\u00ed <strong>nespr\u00e1vnu techniku<\/strong>. Sk\u00faste zmen\u0161i\u0165 rozsah pohybu, uvo\u013eni\u0165 ramen\u00e1 a viac zapoji\u0165 stred tela. Ak probl\u00e9m pretrv\u00e1va, polo\u017ete hlavu na podlo\u017eku a cvik zjednodu\u0161te.&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\">4. Ko\u013eko potrv\u00e1, k\u00fdm uvid\u00edm v\u00fdsledky?&nbsp;<\/h3>\n\n\n\n<p>Prv\u00e9 zmeny m\u00f4\u017eete poc\u00edti\u0165 u\u017e po <strong>nieko\u013ek\u00fdch tr\u00e9ningoch<\/strong>, napr. ako \u00fa\u013eavu od bolest\u00ed chrbta. Vidite\u013en\u00e9 v\u00fdsledky, ako spevnenie tela \u010di lep\u0161ie dr\u017eanie, sa zvy\u010dajne objavia po <strong>4 \u2013 6 t\u00fd\u017ed\u0148och pravideln\u00e9ho cvi\u010denia<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Je pilates vhodn\u00fd aj pri bolestiach chrbta?&nbsp;<\/h3>\n\n\n\n<p>\u00c1no, pilates sa \u010dasto odpor\u00fa\u010da aj pri bolestiach chrbta, preto\u017ee sa zameriava na <strong>stabilitu, kontrolu pohybu a spevnenie stredu tela<\/strong>. D\u00f4le\u017eit\u00e9 je cvi\u010di\u0165 pomaly, bez bolesti a prisp\u00f4sobi\u0165 cviky svojim mo\u017enostiam. Ak m\u00e1te ak\u00fatne alebo v\u00e1\u017enej\u0161ie probl\u00e9my, je vhodn\u00e9 poradi\u0165 sa s odborn\u00edkom.<\/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_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1\u0161 pilates tr\u00e9ning je skvel\u00fd, ak potrebujete <strong>spevni\u0165 telo<\/strong> a z\u00e1rove\u0148 ste v tomto \u0161porte <strong>nov\u00e1\u010dikmi. <\/strong>Ke\u010f chcete pilates cvi\u010di\u0165 efekt\u00edvne, cviky robte <strong>pomaly, <\/strong>s d\u00f4razom na spr\u00e1vne <strong>d\u00fdchanie <\/strong>a <strong>stabiliz\u00e1ciu stredu tela. <\/strong>Tak lep\u0161ie docielite <strong>pevn\u00fd core <\/strong>\u010di <strong>lep\u0161ie dr\u017eanie tela.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pilates m\u00f4\u017eete cvi\u010di\u0165 samostatne, alebo v kombin\u00e1cii s in\u00fdmi \u0161portmi, ktor\u00fdm sa venujete. V ka\u017edom pr\u00edpade, d\u00f4le\u017eit\u00e9 je <strong>vytrva\u0165 <\/strong>a <strong>cvi\u010di\u0165 pravidelne. <\/strong>Potom sa dostavia v\u00fdsledky!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namotivovali sme v\u00e1s vysk\u00fa\u0161a\u0165 tento popul\u00e1rny a \u00fa\u010dinn\u00fd \u0161port? Zdie\u013eajte ho aj so svojimi priate\u013emi a zn\u00e1mymi.&nbsp;<\/p>\n\n\n\n<p><\/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\/workout-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tYoga and pilates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>H\u013ead\u00e1te jednoduch\u00fd pilates tr\u00e9ning pre za\u010diato\u010dn\u00edkov? V na\u0161om \u010dl\u00e1nku n\u00e1jdete preh\u013eadn\u00fa zostavu cvikov, spr\u00e1vnu techniku a praktick\u00e9 tipy, v\u010faka ktor\u00fdm spevn\u00edte core a uvo\u013en\u00edte chrb\u00e1t u\u017e za p\u00e1r min\u00fat.<\/p>\n","protected":false},"author":156,"featured_media":751562,"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":[6111,6123,6058,6062],"filter_section":[13872,13011,13874,13873],"filter_attribute":[13016,13014,13018,13017,13027,13020,13022,13026],"class_list":{"0":"post-751558","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-cvicenie","10":"tag-cviky","11":"tag-trening","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-na-chrbat","14":"filter_attribute-cviky-na-nohy","15":"filter_attribute-cviky-na-zadok","16":"filter_attribute-cviky-pri-bolesti","17":"filter_attribute-cviky-s-vlastnou-vahou","18":"filter_attribute-domaci-trening-a-hiit","19":"filter_attribute-spravna-technika-cvicenia","20":"h-entry","21":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates pre za\u010diato\u010dn\u00edkov: 13 cvikov na spevnenie core a uvo\u013enenie chrbta - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jednoduch\u00e9 pilates cviky pre za\u010diato\u010dn\u00edkov. 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