{"id":751955,"date":"2026-01-26T16:15:42","date_gmt":"2026-01-26T15:15:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=751955"},"modified":"2026-02-04T10:09:10","modified_gmt":"2026-02-04T09:09:10","slug":"pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/","title":{"rendered":"Pilates pro za\u010d\u00e1te\u010dn\u00edky: 13 cvik\u016f na zpevn\u011bn\u00ed core a uvoln\u011bn\u00ed zad"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/#Co_je_pilates\" title=\"Co je pilates?\">Co 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.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/#3_pravidla_o_kterych_potrebujete_vedet_predtim_nez_zacnete\" title=\"3 pravidla, o kter\u00fdch pot\u0159ebujete v\u011bd\u011bt p\u0159edt\u00edm, ne\u017e za\u010dnete\">3 pravidla, o kter\u00fdch pot\u0159ebujete v\u011bd\u011bt p\u0159edt\u00edm, ne\u017e za\u010dnete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/#Co_potrebujete_na_cviceni_pilates_doma\" title=\"Co pot\u0159ebujete na cvi\u010den\u00ed pilates doma?\">Co pot\u0159ebujete na cvi\u010den\u00ed pilates doma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/#Pilates_cviky_pro_zacatecniky\" title=\"Pilates cviky pro za\u010d\u00e1te\u010dn\u00edky\">Pilates cviky pro za\u010d\u00e1te\u010dn\u00edky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/#Kompletni_pilates_trenink_pro_zacatecniky\" title=\"Kompletn\u00ed pilates tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky\">Kompletn\u00ed pilates tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/#Nejcastejsi_otazky_FAQ\" title=\"Nej\u010dast\u011bj\u0161\u00ed ot\u00e1zky (FAQ)\">Nej\u010dast\u011bj\u0161\u00ed 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.cz\/blog\/pilates-pro-zacatecniky-13-cviku-na-zpevneni-core-a-uvolneni-zad\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mysl\u00edte si, \u017ee efektivn\u00ed tr\u00e9nink mus\u00ed b\u00fdt <strong>rychl\u00fd, intenzivn\u00ed<\/strong> a po\u0159\u00e1dn\u011b <strong>n\u00e1ro\u010dn\u00fd?<\/strong> Pilates v\u00e1m uk\u00e1\u017ee, \u017ee skv\u011bl\u00e9 v\u00fdsledky m\u016f\u017ee p\u0159in\u00e9st i pomal\u00e9 kontrolovan\u00e9 cvi\u010den\u00ed. Ale o to v\u00edce v\u00e1s p\u0159inut\u00ed <strong>soust\u0159edit se na pohyb, dech a st\u0159ed t\u011bla<\/strong>. Pr\u00e1v\u011b d\u00edky tomu je skv\u011blou volbou, pokud v\u00e1s tr\u00e1p\u00ed <strong>bolest zad<\/strong>, m\u00e1te <strong>sedav\u00e9 zam\u011bstn\u00e1n\u00ed<\/strong> nebo chcete <strong>zpevnit core<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hodn\u011b lid\u00ed v\u0161ak d\u011bl\u00e1 jednu chybu. P\u0159esko\u010d\u00ed z\u00e1klady a zkou\u0161\u00ed n\u00e1ro\u010dn\u00e9 instagramov\u00e9 cviky, na kter\u00e9 t\u011blo je\u0161t\u011b nen\u00ed p\u0159ipraven\u00e9. Nen\u00ed divu, \u017ee to potom nefunguje. Proto se dnes zam\u011b\u0159\u00edme na <strong>spr\u00e1vn\u00e9 cvi\u010den\u00ed z\u00e1kladn\u00edch pilates cvik\u016f<\/strong>, jejich <strong>techniku<\/strong> a <strong>praktick\u00e9 tipy,<\/strong> d\u00edky kter\u00fdm bude va\u0161e 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>Co je pilates?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pilates<\/strong> je komplexn\u00ed cvi\u010den\u00ed, kter\u00e9 se soust\u0159ed\u00ed na <strong>zpevn\u011bn\u00ed st\u0159edu t\u011bla (core), flexibilitu<\/strong> a <strong>zdrav\u00e9 dr\u017een\u00ed t\u011bla.<\/strong> Cvi\u010d\u00ed se <strong>pomalu, kontrolovan\u011b<\/strong> a s d\u016frazem na <strong>spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed.<\/strong> D\u00edky tomu se zapojuj\u00ed <strong>svaly hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu,<\/strong> kter\u00e9 p\u0159i b\u011b\u017en\u00e9m tr\u00e9ninku \u010dasto zanedb\u00e1v\u00e1me. Na prvn\u00ed pohled mo\u017en\u00e1 vypad\u00e1 nen\u00e1padn\u011b, ale ve skute\u010dnosti dok\u00e1\u017ee po\u0159\u00e1dn\u011b potr\u00e1pit. A to i bez t\u011b\u017ek\u00fdch vah a intenzivn\u00edch interval\u016f.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2026\/01\/iStock-2206677037-1124x750.jpg\" alt=\"Co je pilates?\" class=\"wp-image-751610\" title=\"Co 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_kterych_potrebujete_vedet_predtim_nez_zacnete\"><\/span>3 pravidla, o kter\u00fdch pot\u0159ebujete v\u011bd\u011bt p\u0159edt\u00edm, ne\u017e za\u010dnete <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pilates nen\u00ed jen o tom, <strong>jak\u00e9 cviky cvi\u010d\u00edte<\/strong>, ale hlavn\u011b, <strong>jak je cvi\u010d\u00edte<\/strong>. Pr\u00e1v\u011b tady d\u011bl\u00e1 hodn\u011b lid\u00ed chybu, kdy\u017e pohyb vypad\u00e1 spr\u00e1vn\u011b, ale t\u011blo pracuje jinak, ne\u017e by m\u011blo. Proto je d\u016fle\u017eit\u00e9 dodr\u017eovat <strong>t\u0159i d\u016fle\u017eit\u00e1 pravidla.<\/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\">1. Spr\u00e1vn\u011b d\u00fdchejte<\/h3>\n\n\n\n<p>P\u0159i pilates nesta\u010d\u00ed jen jednodu\u0161e d\u00fdchat, ale kontrolovat, <strong>jak p\u0159esn\u011b d\u00fdch\u00e1te.<\/strong> Spr\u00e1vn\u00fd dech pom\u00e1h\u00e1 t\u011blu <strong>udr\u017eet stabilitu<\/strong> a <strong>zapojit v\u0161echny d\u016fle\u017eit\u00e9 svaly.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i pilates byste m\u011bli d\u00fdchat <strong>do \u017eeber<\/strong>, tedy do stran hrudn\u00edku. B\u0159icho z\u016fst\u00e1v\u00e1 zpevn\u011bn\u00e9 a p\u0159i n\u00e1dechu by se nem\u011blo vytla\u010dovat dop\u0159edu. D\u00edky tomu m\u00e1 t\u011blo lep\u0161\u00ed oporu a pohyb je kontrolovan\u011bj\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\">Jak na to v praxi?<\/h4>\n\n\n\n<p>Lehn\u011bte si na z\u00e1da na rovnou podlo\u017eku a polo\u017ete si ruce na spodn\u00ed \u017eebra. Zkuste se nadechnout tak, abyste dok\u00e1zali <strong>hrudn\u00edk roz\u0161\u00ed\u0159it do stran.<\/strong> P\u0159i v\u00fddechu by m\u011bla zase \u017eebra <strong>jemn\u011b klesat<\/strong> a m\u011bli byste c\u00edtit <strong>zpevn\u011bn\u00fd st\u0159ed t\u011bla.<\/strong> Tento typ d\u00fdch\u00e1n\u00ed budete pou\u017e\u00edvat p\u0159i v\u011bt\u0161in\u011b pilates cvik\u016f. <\/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 st\u0159ed t\u011bla <\/h3>\n\n\n\n<p>Pokud byste si z pilatesu m\u011bli zapamatovat jen jednu v\u011bc, je to pr\u00e1v\u011b <strong>aktivace st\u0159edu t\u011bla (core)<\/strong>. Core toti\u017e nen\u00ed jen b\u0159icho, ale skupina sval\u016f v oblasti <strong>b\u0159icha, zad<\/strong> a <strong>p\u00e1nve,<\/strong> kter\u00e9 dr\u017e\u00ed t\u011blo stabiln\u00ed. Kdy\u017e je st\u0159ed t\u011bla aktivn\u00ed, z\u00e1da maj\u00ed oporu a cviky jsou bezpe\u010dn\u011bj\u0161\u00ed a efektivn\u011bj\u0161\u00ed.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho lid\u00ed d\u011bl\u00e1 chybu, \u017ee p\u0159i cvi\u010den\u00ed bu\u010f p\u0159\u00edli\u0161 tla\u010d\u00ed b\u0159icho ven, nebo ho naopak silou vtahuje dovnit\u0159. Ani jedno nen\u00ed spr\u00e1vn\u00e9. P\u0159i pilates jde o <strong>jemn\u00e9, v\u011bdom\u00e9 zpevn\u011bn\u00ed<\/strong>, kter\u00e9ho doc\u00edl\u00edte zm\u00edn\u011bn\u00fdm <strong>spr\u00e1vn\u00fdm d\u00fdch\u00e1n\u00edm.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed ka\u017ed\u00fdm cvikem se nejd\u0159\u00edv nadechn\u011bte do \u017eeber a s v\u00fddechem jemn\u011b zpevn\u011bte b\u0159icho. Bedra, \u017eebra i p\u00e1nev tak z\u016fstanou p\u0159i cvi\u010den\u00ed stabiln\u00ed. <\/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. Dbejte na spr\u00e1vn\u00e9 postaven\u00ed p\u00e1nve<\/h3>\n\n\n\n<p>Postaven\u00ed p\u00e1nve ovliv\u0148uje to, jak pracuj\u00ed va\u0161e z\u00e1da, kdy\u017e cvi\u010d\u00edte. Pokud je p\u00e1nev postaven\u00e1 \u0161patn\u011b, p\u00e1te\u0159 se zbyte\u010dn\u011b proh\u00fdb\u00e1 nebo naopak p\u0159\u00edli\u0161 tla\u010d\u00ed do podlo\u017eky a cviky ztr\u00e1cej\u00ed efekt. Spr\u00e1vn\u00e1 poloha p\u00e1nve pom\u00e1h\u00e1 <strong>udr\u017eet p\u00e1te\u0159 v bezpe\u010dn\u00e9 pozici<\/strong> a z\u00e1rove\u0148 <strong>l\u00e9pe zapojit st\u0159ed t\u011bla.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i pilates se nej\u010dast\u011bji setk\u00e1te se dv\u011bma polohami p\u00e1nve \u2013 <strong>neutr\u00e1ln\u00ed poloha<\/strong> a <strong>imprint<\/strong>. Ob\u011b maj\u00ed sv\u00e9 m\u00edsto a pou\u017e\u00edvaj\u00ed se v r\u016fzn\u00fdch situac\u00edch. <\/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\u00e1ln\u00ed poloha p\u00e1nve<\/h4>\n\n\n\n<p>V neutr\u00e1ln\u00ed poloze m\u00e1 p\u00e1te\u0159 sv\u00e9 p\u0159irozen\u00e9 zak\u0159iven\u00ed. Kdy\u017e le\u017e\u00edte na z\u00e1dech, mezi jej\u00ed bedern\u00ed \u010d\u00e1st\u00ed a podlo\u017ekou z\u016fst\u00e1v\u00e1 <strong>mal\u00e1 mezera<\/strong>. Tato poloha je vhodn\u00e1 p\u0159i mnoha cvic\u00edch, kde chcete pracovat se stabilitou a p\u0159irozen\u00fdm nastaven\u00edm t\u011bla.  <\/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 p\u0159\u00edpad\u011b mus\u00edte m\u00edt <strong>m\u00edrn\u011b podsazenou p\u00e1nev<\/strong> a <strong>jemn\u011b tla\u010dit spodn\u00ed \u010d\u00e1st zad do podlo\u017eky<\/strong>. Tato poloha se \u010dasto pou\u017e\u00edv\u00e1 u za\u010d\u00e1te\u010dn\u00edk\u016f nebo p\u0159i n\u00e1ro\u010dn\u011bj\u0161\u00edch cvic\u00edch, proto\u017ee pom\u00e1h\u00e1 l\u00e9pe chr\u00e1nit bedern\u00ed \u010d\u00e1st zad a udr\u017eet kontrolu nad pohybem. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si nejste jist\u00ed, kterou polohu zvolit, <strong>imprint je bezpe\u010dn\u011bj\u0161\u00ed volba.<\/strong> O to v\u00edce to plat\u00ed tehdy, kdy\u017e v\u00e1s bol\u00ed spodn\u00ed \u010d\u00e1st zad nebo se s pilates teprve seznamujete.<\/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_cviceni_pilates_doma\"><\/span>Co pot\u0159ebujete na cvi\u010den\u00ed pilates doma? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobr\u00e1 zpr\u00e1va je, \u017ee na pilates <strong>nepot\u0159ebujete \u017e\u00e1dn\u00e9 slo\u017eit\u00e9 vybaven\u00ed<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\"><strong>Podlo\u017eka:<\/strong><\/a> Ide\u00e1ln\u00ed je zvolit <strong>siln\u011bj\u0161\u00ed podlo\u017eku (p\u0159ibli\u017en\u011b 1 \u2013 1,5 cm)<\/strong>, proto\u017ee p\u0159i pilates se hodn\u011b cvik\u016f cvi\u010d\u00ed na z\u00e1dech nebo vle\u017ee. Na tenk\u00e9 j\u00f3gamatce m\u016f\u017ee b\u00fdt cvi\u010den\u00ed nep\u0159\u00edjemn\u00e9 pro p\u00e1te\u0159. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/ponozky-grip-yoga-socks-black-beastpink.html\"><strong>Protiskluzov\u00e9 pono\u017eky:<\/strong><\/a><strong> <\/strong>Cvi\u010dit m\u016f\u017eete naboso nebo v <strong>protiskluzov\u00fdch pono\u017ek\u00e1ch<\/strong>, kter\u00e9 pom\u00e1haj\u00ed s lep\u0161\u00ed stabilitou. D\u016fle\u017eit\u00e9 je, aby se v\u00e1m nohy na podlo\u017ece neklouzaly a m\u011bli jste nad pohybem kontrolu. <\/li>\n\n\n\n<li><strong>Pohodln\u00e9, p\u0159il\u00e9hav\u00e9 oble\u010den\u00ed:<\/strong> Volte <strong>p\u0159il\u00e9hav\u00e9<\/strong> <a href=\"https:\/\/gymbeam.sk\/fitness-leginy\"><strong>leg\u00edny<\/strong><\/a> a <a href=\"https:\/\/gymbeam.sk\/114-zenske-fitness-tricka-a-tielka\"><strong>tri\u010dko<\/strong><\/a> nebo samotnou <a href=\"https:\/\/gymbeam.sk\/sportove-podprsenky\">sportovn\u00ed podprsenku<\/a>. D\u016fle\u017eit\u00e9 je, aby se v\u00e1m oble\u010den\u00ed p\u0159i pohybu nevyhrnulo a nep\u0159ek\u00e1\u017eelo.<\/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\u010d\u00e1tek je to opravdu v\u0161echno. A\u017e si osvoj\u00edte z\u00e1klady pilatesu, m\u016f\u017eete za\u0159adit i <strong>men\u0161\u00ed pom\u016fcky<\/strong> nebo <strong>pokro\u010dil\u00e9 pilates techniky.<\/strong> Zku\u0161en\u00ed pilates nad\u0161enci cvi\u010d\u00ed i na <strong>speci\u00e1ln\u00edch stroj\u00edch (pilates reformer)<\/strong> a s r\u016fzn\u00fdmi pom\u016fckami (nap\u0159. <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\u017e\u00ed na kotn\u00edky<\/a>, <a href=\"https:\/\/gymbeam.sk\/fitlopty-a-balancne-podlozky\">fitball, balan\u010dn\u00ed podlo\u017eka<\/a>, <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\">posilovac\u00ed gumy<\/a>, apod.) <\/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_pro_zacatecniky\"><\/span>Pilates cviky pro za\u010d\u00e1te\u010dn\u00edky <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 (Podsazen\u00ed a rolov\u00e1n\u00ed p\u00e1nve)<\/h3>\n\n\n\n<p>Pelvic Curl je z\u00e1kladn\u00ed pilates cvik, kter\u00fd pom\u00e1h\u00e1 <strong>rozh\u00fdbat p\u00e1te\u0159<\/strong>, <strong>zpevnit h\u00fd\u017e\u010fov\u00e9 svaly<\/strong> a nau\u010dit se pracovat s <strong>p\u00e1nv\u00ed<\/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>Jak na to:<\/strong> Lehn\u011bte si na z\u00e1da, nohy pokr\u010dte a polo\u017ete je na <strong>\u0161\u00ed\u0159ku bok\u016f.<\/strong> Ruce dejte vedle t\u011bla a s v\u00fddechem <strong>podsazujte p\u00e1nev.<\/strong> Pomalu zvedejte p\u00e1nev nahoru obratel po obratli. P\u0159i n\u00e1vratu pokl\u00e1dejte p\u00e1te\u0159 zp\u011bt opa\u010dn\u00fdm sm\u011brem \u2013 nejd\u0159\u00edv horn\u00ed \u010d\u00e1st zad, a\u017e potom spodn\u00ed \u010d\u00e1st zad a p\u00e1nev. <\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku:<\/strong> Pohyb prov\u00e1d\u011bjte <strong>pomalu<\/strong> a <strong>kontrolovan\u011b,<\/strong> kolena dr\u017ete <strong>stabiln\u011b<\/strong> a v horn\u00ed pozici se <strong>neproh\u00fdbejte v bedrech.<\/strong><\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zved\u00e1n\u00ed p\u00e1nve najednou bez rolov\u00e1n\u00ed p\u00e1te\u0159e, prohnut\u00ed v bedrech v horn\u00ed pozici a nestabiln\u00ed kolena.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly:<\/strong> h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus), zadn\u00ed \u010d\u00e1st stehen (hamstringy), svaly st\u0159edu t\u011bla (core), b\u0159i\u0161n\u00ed svaly, svaly doln\u00ed \u010d\u00e1sti zad<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"478\" src=\"https:\/\/gymbeam.cz\/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\u00edku)<\/h3>\n\n\n\n<p>Chest Lift je cvik na <strong>zpevn\u011bn\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/strong> a zlep\u0161en\u00ed kontroly st\u0159edu t\u011bla. U\u010d\u00ed v\u00e1s zvedat trup bez tah\u00e1n\u00ed za krk a ramena. <\/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>Jak na to:<\/strong> Lehn\u011bte si na z\u00e1da, nohy pokr\u010dte na <strong>\u0161\u00ed\u0159ku p\u00e1nve<\/strong> a <strong>ruce polo\u017ete za hlavu.<\/strong> S v\u00fddechem <strong>zvedn\u011bte hlavu a hrudn\u00edk<\/strong> m\u00edrn\u011b od podlo\u017eky, chv\u00edli v pozici vydr\u017ete a pak se kontrolovan\u011b vra\u0165te zp\u011bt.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku:<\/strong> Ramena a lopatky dr\u017ete dole, krk nechte uvoln\u011bn\u00fd a lokty sm\u011b\u0159uj\u00ed m\u00edrn\u011b ven, ne k podlo\u017ece.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Tah\u00e1n\u00ed hlavy rukama, zved\u00e1n\u00ed ramen k u\u0161\u00edm, p\u0159\u00edli\u0161 velk\u00fd rozsah pohybu bez kontroly, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>p\u0159\u00edm\u00e9 a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, svaly st\u0159edu t\u011bla (core), hlubok\u00e9 stabiliza\u010dn\u00ed 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.cz\/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 (Rotace p\u00e1te\u0159e vle\u017ee)<\/h3>\n\n\n\n<p>Spine Twist Supine je jemn\u00fd pilates cvik, kter\u00fd pom\u00e1h\u00e1 <strong>uvolnit p\u00e1te\u0159<\/strong> a zlep\u0161it jej\u00ed pohyblivost. Je ide\u00e1ln\u00ed jako kompenzace po sezen\u00ed a p\u0159i ztuhl\u00fdch z\u00e1dech. <\/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>Jak na to: <\/strong>Lehn\u011bte si na z\u00e1da, nohy pokr\u010dte na <strong>\u0161\u00ed\u0159ku bok\u016f<\/strong> a ruce <strong>rozpa\u017ete do stran.<\/strong> S v\u00fddechem pomalu vyto\u010dte pokr\u010den\u00e9 nohy na jednu stranu, s n\u00e1dechem se kontrolovan\u011b vra\u0165te zp\u011bt do st\u0159edu a cvik zopakujte na druhou stranu.<\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku: <\/strong>Pohyb prov\u00e1d\u011bjte plynule a v men\u0161\u00edm rozsahu, ramena dr\u017ete b\u011bhem cel\u00e9ho cviku uvoln\u011bn\u00e1 a p\u0159itisknut\u00e1 k podlo\u017ece.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Odlepov\u00e1n\u00ed ramen od podlo\u017eky, \u0161vihov\u00fd pohyb bez kontroly, p\u0159\u00edli\u0161 velk\u00fd rozsah pohybu, ztr\u00e1ta stability p\u0159i n\u00e1vratu do st\u0159edu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>\u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, svaly st\u0159edu t\u011bla (core), hlubok\u00e9 stabiliza\u010dn\u00ed svaly p\u00e1te\u0159e <\/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.cz\/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 nejzn\u00e1m\u011bj\u0161\u00edch pilates cvik\u016f na <strong>aktivaci core a dechu<\/strong>. Nejde o s\u00edlu, ale o v\u00fddr\u017e, kontrolu a spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed. <\/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>Jak na to: <\/strong>Lehn\u011bte si na z\u00e1da, zvedn\u011bte nohy do <strong>table top pozice<\/strong> a ruce nat\u00e1hn\u011bte pod\u00e9l t\u011bla. Rukama prov\u00e1d\u011bjte <strong>mal\u00e9 pulzuj\u00edc\u00ed pohyby <\/strong>nahoru a dol\u016f a d\u00fdchejte rytmicky \u2013 p\u011bt kr\u00e1tk\u00fdch n\u00e1dech\u016f a p\u011bt kr\u00e1tk\u00fdch v\u00fddech\u016f. <\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku: <\/strong>Udr\u017eujte zpevn\u011bn\u00fd st\u0159ed t\u011bla a stabiln\u00ed polohu p\u00e1te\u0159e, pohyb rukou je mal\u00fd a vych\u00e1z\u00ed z ramen, ne ze \u0161vihu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed se v bedrech, ztr\u00e1ta dechov\u00e9ho rytmu, p\u0159\u00edli\u0161 velk\u00fd rozsah pohybu rukou, zbyte\u010dn\u00e9 nap\u011bt\u00ed v krku a ramenou.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>p\u0159\u00edm\u00e9 a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, svaly st\u0159edu t\u011bla (core), hlubok\u00e9 stabiliza\u010dn\u00ed 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.cz\/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 (St\u0159\u00eddav\u00e9 p\u0159itahov\u00e1n\u00ed nohou)<\/h3>\n\n\n\n<p>Single Leg Stretch je pilates cvik zam\u011b\u0159en\u00fd na <strong>zpevn\u011bn\u00ed st\u0159edu t\u011bla<\/strong> a zlep\u0161en\u00ed kontroly pohybu nohou. U\u010d\u00ed v\u00e1s udr\u017eet stabiln\u00ed trup i tehdy, kdy\u017e h\u00fdbete kon\u010detinami. <\/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>Jak na to: <\/strong>Lehn\u011bte si na z\u00e1da a zvedn\u011bte hlavu a hrudn\u00edk m\u00edrn\u011b od podlo\u017eky. Jednu nohu p\u0159it\u00e1hn\u011bte k hrudn\u00edku, druhou <strong>nat\u00e1hn\u011bte \u0161ikmo nad podlo\u017ekou<\/strong> a s v\u00fddechem nohy plynule st\u0159\u00eddejte. <\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku: <\/strong>Udr\u017eujte zpevn\u011bn\u00fd st\u0159ed t\u011bla a stabiln\u00ed polohu p\u00e1te\u0159e, pohyb rukou je mal\u00fd a vych\u00e1z\u00ed z ramen, ne ze \u0161vihu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed se v bedrech, ztr\u00e1ta dechov\u00e9ho rytmu, p\u0159\u00edli\u0161 velk\u00fd rozsah pohybu rukou, zbyte\u010dn\u00e9 nap\u011bt\u00ed v krku a ramenou.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>p\u0159\u00edm\u00e9 a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, oh\u00fdba\u010de ky\u010dl\u00ed, stabiliza\u010dn\u00ed svaly p\u00e1nve (hlubok\u00e9 svaly p\u00e1nve)<\/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.cz\/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 (Sou\u010dasn\u00e9 p\u0159itahov\u00e1n\u00ed nohou)<\/h3>\n\n\n\n<p>Double Leg Stretch je n\u00e1ro\u010dn\u011bj\u0161\u00ed pilates cvik na <strong>core<\/strong>, kter\u00fd prov\u011b\u0159\u00ed va\u0161i stabilitu a kontrolu pohybu. Kl\u00ed\u010dov\u00e9 je udr\u017eet pevn\u00fd st\u0159ed t\u011bla b\u011bhem pr\u00e1ce rukou i nohou. <\/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>Jak na to: <\/strong>Lehn\u011bte si na z\u00e1da. Nohy p\u0159it\u00e1hn\u011bte k hrudn\u00edku do takov\u00e9 m\u00edry, abyste je mohli chytit ob\u011bma rukama pod koleny (p\u0159\u00edpadn\u011b i n\u00ed\u017ee). V t\u00e9to pozici zvedn\u011bte hlavu a hrudn\u00edk z podlo\u017eky. Ruce polo\u017ete na holen\u011b nebo kotn\u00edky. S n\u00e1dechem <strong>nat\u00e1hn\u011bte nohy \u0161ikmo dop\u0159edu<\/strong> a ruce nat\u00e1hn\u011bte nad a m\u00edrn\u011b za hlavu. S v\u00fddechem a krou\u017een\u00edm cel\u00fdch pa\u017e\u00ed <strong>vra\u0165te kolena zp\u011bt k hrudn\u00edku<\/strong> a rukama znovu obejm\u011bte nohy.     <\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku: <\/strong>Udr\u017eujte zpevn\u011bn\u00fd st\u0159ed t\u011bla b\u011bhem cel\u00e9ho pohybu, spodn\u00ed \u010d\u00e1st zad z\u016fst\u00e1v\u00e1 stabiln\u00ed a pokud je cvik n\u00e1ro\u010dn\u00fd, nohy natahujte v\u00fd\u0161e nebo zmen\u0161ete rozsah pohybu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed se v bedrech, ztr\u00e1ta nap\u011bt\u00ed ve st\u0159edu t\u011bla, p\u0159\u00edli\u0161 rychl\u00fd a nekoordinovan\u00fd pohyb, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>p\u0159\u00edm\u00e9 a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, oh\u00fdba\u010de ky\u010dl\u00ed, stabiliza\u010dn\u00ed svaly p\u00e1nve (hlubok\u00e9 svaly p\u00e1nve)<\/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.cz\/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 (Krou\u017een\u00ed nohou) <\/h3>\n\n\n\n<p>Leg Circles jsou skv\u011bl\u00fd pilates cvik na <strong>kontrolu st\u0159edu t\u011bla a pohyblivost ky\u010dl\u00ed<\/strong>. I kdy\u017e se h\u00fdbe jen jedna noha, st\u0159ed t\u011bla mus\u00ed z\u016fstat stabiln\u00ed po celou dobu. <\/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>Jak na to: <\/strong>Lehn\u011bte si na z\u00e1da, jednu nohu nat\u00e1hn\u011bte na podlo\u017ece, druhou zvedn\u011bte kolmo nahoru. Ruce polo\u017ete vedle t\u011bla, p\u00e1nev jemn\u011b podsa\u010fte. S n\u00e1dechem za\u010dn\u011bte <strong>kreslit mal\u00fd kruh zvednutou nohou<\/strong>. S v\u00fddechem dokon\u010dete kruh a pokra\u010dujte plynule ve stejn\u00e9m sm\u011bru. Po n\u011bkolika opakov\u00e1n\u00edch <strong>vym\u011b\u0148te sm\u011br i nohu<\/strong>.    <\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku: <\/strong>P\u00e1nev z\u016fst\u00e1v\u00e1 b\u011bhem cel\u00e9ho cviku stabiln\u00ed a p\u0159itisknut\u00e1 k podlo\u017ece, kruhy d\u011blejte rad\u011bji men\u0161\u00ed.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>K\u00fdv\u00e1n\u00ed p\u00e1nve ze strany na stranu, p\u0159\u00edli\u0161 velk\u00e9 kruhy, proh\u00fdb\u00e1n\u00ed se v bedrech, zbyte\u010dn\u00e9 nap\u011bt\u00ed v ramenou a krku.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, oh\u00fdba\u010de ky\u010dl\u00ed, svaly okolo ky\u010deln\u00edho kloubu <\/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.cz\/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 (Ko\u010di\u010d\u00ed h\u0159bet)<\/h3>\n\n\n\n<p>Cat Cow je jednoduch\u00fd pilates cvik na <strong>uvoln\u011bn\u00ed a rozh\u00fdb\u00e1n\u00ed p\u00e1te\u0159e<\/strong>. Pom\u00e1h\u00e1 zlep\u0161it pohyblivost zad a uv\u011bdomit si pohyb p\u00e1nve a p\u00e1te\u0159e. <\/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>Jak na to: <\/strong>P\u0159ejd\u011bte do pozice na \u010dty\u0159ech. Dlan\u011b dejte pod ramena a kolena pod ky\u010dle. S n\u00e1dechem <strong>prohn\u011bte z\u00e1da<\/strong>, otev\u0159ete hrudn\u00edk a jemn\u011b zvedn\u011bte pohled. S v\u00fddechem <strong>vyhrbte z\u00e1da<\/strong>, podsa\u010fte p\u00e1nev a hlavu nechte klesnout. Pohyb opakujte plynule v rytmu dechu.    <\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku: <\/strong>Pohyb vych\u00e1z\u00ed z p\u00e1te\u0159e, ne ze \u0161vihu. Ramena z\u016fst\u00e1vaj\u00ed uvoln\u011bn\u00e1, daleko od u\u0161\u00ed. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>\u0160vihov\u00fd pohyb bez kontroly, zadr\u017eov\u00e1n\u00ed dechu, p\u0159ehnan\u00e9 proh\u00fdb\u00e1n\u00ed nebo vyhrben\u00ed, nap\u011bt\u00ed v ramenou a krku.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>hlubok\u00e9 svaly p\u00e1te\u0159e, b\u0159i\u0161n\u00ed svaly, svaly p\u00e1nevn\u00edho dna, svaly ramenn\u00edho pletence<\/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.cz\/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 lehu na b\u0159i\u0161e) <\/h3>\n\n\n\n<p>Back Extensions je pilates cvik zam\u011b\u0159en\u00fd na <strong>pos\u00edlen\u00ed sval\u016f zad<\/strong> a zlep\u0161en\u00ed dr\u017een\u00ed t\u011bla. Pom\u00e1h\u00e1 vyrovn\u00e1vat dlouh\u00e9 sezen\u00ed a oslaben\u00e1 z\u00e1da. <\/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>Jak na to: <\/strong>Lehn\u011bte si na b\u0159icho, nohy nat\u00e1hn\u011bte a ruce si polo\u017ete pod \u010delo. S n\u00e1dechem se p\u0159ipravte. S v\u00fddechem <strong>jemn\u011b zvedn\u011bte hlavu a hrudn\u00edk od podlo\u017eky<\/strong>. Ruce nechte na podlo\u017ece. Chv\u00edli v pozici vydr\u017ete a pak se <strong>kontrolovan\u011b vra\u0165te zp\u011bt dol\u016f<\/strong>.    <\/li>\n\n\n\n<li><strong>Tipy na spr\u00e1vnou techniku: <\/strong>Zam\u011b\u0159te se na prodlou\u017een\u00ed p\u00e1te\u0159e, ne na v\u00fd\u0161ku zdvihu. Krk dr\u017ete v prodlou\u017een\u00ed p\u00e1te\u0159e a zpevn\u011bte st\u0159ed t\u011bla, aby m\u011bla bedra oporu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161 velk\u00fd rozsah pohybu, p\u0159et\u00ed\u017een\u00ed beder, zakl\u00e1n\u011bn\u00ed hlavy dozadu, neaktivn\u00ed st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>svaly zad, hlubok\u00e9 stabiliza\u010dn\u00ed svaly p\u00e1te\u0159e, h\u00fd\u017e\u010fov\u00e9 svaly (gluteus), svaly st\u0159edu t\u011bla (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.cz\/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 (Plav\u00e1n\u00ed)<\/h3>\n\n\n\n<p>Swimming je dynamick\u00fd pilates cvik, kter\u00fd posiluje <strong>z\u00e1da, h\u00fd\u017e\u010fov\u00e9 svaly a st\u0159ed t\u011bla<\/strong>. Z\u00e1rove\u0148 zlep\u0161uje koordinaci 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>Jak na to: <\/strong>Lehn\u011bte si na b\u0159icho s <strong>rukama nata\u017een\u00fdma nad hlavu. <\/strong>Jemn\u011b podsa\u010fte p\u00e1nev, zpevn\u011bte core a pohled sm\u011b\u0159uje k podlo\u017ece. Odlepte <strong>pravou ruku a levou nohu<\/strong> z podlo\u017eky. Plynule vym\u011b\u0148te strany \u2013 <strong>lev\u00e1 ruka a prav\u00e1 noha<\/strong>. Plynule pokra\u010dujte ve st\u0159\u00edd\u00e1n\u00ed rukou a nohou.   <\/li>\n\n\n\n<li><strong>Tipy pro spr\u00e1vnou techniku: <\/strong>Udr\u017eujte pohyb mal\u00fd a kontrolovan\u00fd, d\u00fdchejte plynule a dbejte na to, aby se trup zbyte\u010dn\u011b neproh\u00fdbal.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161 rychl\u00e9 st\u0159\u00edd\u00e1n\u00ed kon\u010detin, proh\u00fdb\u00e1n\u00ed se v trupu, zved\u00e1n\u00ed rukou a nohou p\u0159\u00edli\u0161 vysoko, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>svaly zad, hlubok\u00e9 stabiliza\u010dn\u00ed svaly p\u00e1te\u0159e, h\u00fd\u017e\u010fov\u00e9 svaly (gluteus maximus), svaly zadn\u00ed strany stehen (hamstringy), svaly ramen.<\/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.cz\/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 vle\u017ee na boku)<\/h3>\n\n\n\n<p>Side Kick je pilates cvik zam\u011b\u0159en\u00fd na <strong>svaly bok\u016f a h\u00fd\u017e\u010fov\u00e9 svaly<\/strong>. Z\u00e1rove\u0148 v\u00e1s u\u010d\u00ed udr\u017eet stabiln\u00ed trup, i kdy\u017e se h\u00fdbe jen 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>Jak na to: <\/strong>Lehn\u011bte si na bok, nohy jsou nata\u017een\u00e9 a polo\u017een\u00e9 na sob\u011b. Hlavu si podep\u0159ete rukou nebo ji polo\u017ete na nata\u017eenou pa\u017ei. Horn\u00ed nohu m\u00edrn\u011b zvedn\u011bte. S v\u00fddechem <strong>vykopn\u011bte horn\u00ed nohu dop\u0159edu<\/strong>, s n\u00e1dechem ji <strong>vra\u0165te dozadu<\/strong>. Pohyb opakujte plynule, pak vym\u011b\u0148te stranu.    <\/li>\n\n\n\n<li><strong>Tipy pro spr\u00e1vnou techniku: <\/strong>Udr\u017eujte trup stabiln\u00ed a prodlou\u017een\u00fd, pohyb nohy je plynul\u00fd. Rozsah p\u0159izp\u016fsobte tomu, abyste neztr\u00e1celi kontrolu p\u00e1nve. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>K\u00fdv\u00e1n\u00ed trupem dop\u0159edu a dozadu, ztr\u00e1ta stability p\u00e1nve, p\u0159\u00edli\u0161 velk\u00fd rozsah pohybu, p\u0159et\u011b\u017eov\u00e1n\u00ed beder.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>svaly bok\u016f, h\u00fd\u017e\u010fov\u00e9 svaly, hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, svaly st\u0159edu t\u011bla (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.cz\/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 (P\u0159edklon se zaoblen\u00edm p\u00e1te\u0159e)<\/h3>\n\n\n\n<p>Spine Stretch Forward je pilates cvik zam\u011b\u0159en\u00fd na <strong>prota\u017een\u00ed p\u00e1te\u0159e a zadn\u00ed strany t\u011bla<\/strong>. Pom\u00e1h\u00e1 uvolnit z\u00e1da a zlep\u0161it pohyblivost p\u00e1te\u0159e. <\/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>Jak na to: <\/strong>Posa\u010fte se vzp\u0159\u00edmen\u011b s nata\u017een\u00fdma nohama. Nohy nat\u00e1hn\u011bte na \u0161\u00ed\u0159ku bok\u016f. Ruce nat\u00e1hn\u011bte p\u0159ed sebe ve v\u00fd\u0161ce ramen. Nadechn\u011bte se a zpevn\u011bte st\u0159ed t\u011bla. S v\u00fddechem <strong>pomalu zakula\u0165te z\u00e1da a p\u0159edklo\u0148te se dop\u0159edu<\/strong>, jako byste se cht\u011bli za n\u011b\u010d\u00edm nat\u00e1hnout. S n\u00e1dechem se kontrolovan\u011b vra\u0165te zp\u011bt do vzp\u0159\u00edmen\u00e9 polohy.     <\/li>\n\n\n\n<li><strong>Tipy pro spr\u00e1vnou techniku: <\/strong>Zam\u011b\u0159te se na postupn\u00e9 zaoblen\u00ed p\u00e1te\u0159e, ramena dr\u017ete uvoln\u011bn\u00e1.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159edklon jen v bedrech bez pr\u00e1ce p\u00e1te\u0159e, tah\u00e1n\u00ed se rukama dop\u0159edu, nap\u011bt\u00ed v ramenou a krku, zadr\u017eov\u00e1n\u00ed dechu.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>p\u0159\u00edm\u00e9 a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, svaly zad, svaly zadn\u00ed strany stehen (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.cz\/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 (P\u0159\u00edprava na plank)<\/h3>\n\n\n\n<p>Plank Prep je p\u0159\u00edpravn\u00fd pilates cvik na plank, kter\u00fd pom\u00e1h\u00e1 <strong>zpevnit st\u0159ed t\u011bla, ramena a z\u00e1da<\/strong>.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jak na to: <\/strong>Dejte se do pozice na \u010dty\u0159ech \u2013 dlan\u011b pod rameny, kolena pod ky\u010dlemi. M\u00edrn\u011b podsa\u010fte p\u00e1nev a zpevn\u011bte core. Dr\u017ete rovn\u00e1 z\u00e1da. Odlepte kolena od podlo\u017eky a n\u011bkolik sekund vydr\u017ete v t\u00e9to pozici. Kontrolovan\u011b se vra\u0165te zp\u011bt na kolena.    <\/li>\n\n\n\n<li><strong>Tipy pro spr\u00e1vnou techniku: <\/strong>T\u011blo dr\u017ete v jedn\u00e9 linii, ramena tla\u010dte od u\u0161\u00ed a pokud je cvik n\u00e1ro\u010dn\u00fd, klidn\u011b z\u016fsta\u0148te na kolenou.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed se v bedrech nebo p\u0159\u00edli\u0161n\u00e9 vyhrben\u00ed, pad\u00e1n\u00ed ramen k u\u0161\u00edm, nedostate\u010dn\u011b zpevn\u011bn\u00fd st\u0159ed t\u011bla, p\u0159\u00edli\u0161 dlouh\u00e1 v\u00fddr\u017e na \u00fakor techniky.<\/li>\n\n\n\n<li><strong>Prim\u00e1rn\u011b zapojen\u00e9 svaly: <\/strong>hlubok\u00e9 b\u0159i\u0161n\u00ed svaly, p\u0159\u00edm\u00e9 a \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, svaly ramenn\u00edho pletence (stabiliz\u00e1tory lopatek), h\u00fd\u017e\u010fov\u00e9 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.cz\/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=\"Kompletni_pilates_trenink_pro_zacatecniky\"><\/span>Kompletn\u00ed pilates tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tato cvi\u010debn\u00ed rutina je ur\u010dena pro za\u010d\u00e1te\u010dn\u00edky.<\/strong> Ide\u00e1ln\u00ed je cvi\u010dit ji <strong>2 \u2013 3\u00d7 t\u00fddn\u011b<\/strong> p\u0159ibli\u017en\u011b <strong>20 \u2013 30 minut<\/strong>. Nesp\u011bchejte a nesna\u017ete se nahnat opakov\u00e1n\u00ed. M\u00edsto toho se soust\u0159e\u010fte na <strong>spr\u00e1vnou techniku, kontrolu pohybu <\/strong>a <strong>plynul\u00e9 d\u00fdch\u00e1n\u00ed<\/strong>. Pokud jste s pilates cvi\u010den\u00edm na za\u010d\u00e1tku nebo v\u00e1s tr\u00e1p\u00ed bolest zad, klidn\u011b si cviky upravte tak, aby v\u00e1m byly p\u0159\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  <\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakov\u00e1n\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\u017edou stranu  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hundred  <\/td><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 10 dechov\u00fdch cykl\u016f  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Single Leg Stretch  <\/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 na ka\u017edou nohu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Double-Leg Stretch  <\/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<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leg Circles  <\/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\u017edou nohu a sm\u011br<\/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  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Back Extensions  <\/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<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Swimming  <\/td><td class=\"has-text-align-center\" data-align=\"center\">1  <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 30 sekund<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Side Kick  <\/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 na ka\u017edou stranu  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spine Stretch Forward  <\/td><td class=\"has-text-align-center\" data-align=\"center\">1  <\/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  <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 30 sekund<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nejcastejsi_otazky_FAQ\"><\/span>Nej\u010dast\u011bj\u0161\u00ed 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\u016f\u017eu pilates cvi\u010dit ka\u017ed\u00fd den?  <\/h3>\n\n\n\n<p>Ano, pilates m\u016f\u017eete cvi\u010dit i ka\u017ed\u00fd den, zejm\u00e9na pokud jde o leh\u010d\u00ed cviky a krat\u0161\u00ed tr\u00e9ninky. Pro za\u010d\u00e1te\u010dn\u00edky je v\u0161ak ide\u00e1ln\u00ed cvi\u010dit <strong>2 \u2013 3\u00d7 t\u00fddn\u011b<\/strong>, aby m\u011blo t\u011blo \u010das na regeneraci. Pokud se c\u00edt\u00edte unaven\u00ed nebo ztuhl\u00ed, zvolte krat\u0161\u00ed sestavu.  <\/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\u016f\u017eu tyto cviky cvi\u010dit, kdy\u017e m\u00e1m svalovou hore\u010dku?  <\/h3>\n\n\n\n<p>Lehk\u00e1 svalov\u00e1 hore\u010dka nen\u00ed probl\u00e9m. Pilates cviky mohou svaly <strong>p\u0159\u00edjemn\u011b rozh\u00fdbat a uvolnit<\/strong>. Pokud je v\u0161ak svalov\u00e1 hore\u010dka v\u00fdrazn\u00e1 nebo bolestiv\u00e1, rad\u011bji dop\u0159ejte t\u011blu odpo\u010dinek.  <\/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. Co kdy\u017e m\u011b p\u0159i cvi\u010den\u00ed bol\u00ed krk?  <\/h3>\n\n\n\n<p>Bolest krku \u010dasto zna\u010d\u00ed <strong>nespr\u00e1vnou techniku<\/strong>. Zkuste zmen\u0161it rozsah pohybu, uvolnit ramena a v\u00edce zapojit st\u0159ed t\u011bla. Pokud probl\u00e9m p\u0159etrv\u00e1v\u00e1, polo\u017ete hlavu na podlo\u017eku a cvik zjednodu\u0161te.    <\/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. Jak dlouho potrv\u00e1, ne\u017e uvid\u00edm v\u00fdsledky?  <\/h3>\n\n\n\n<p>Prvn\u00ed zm\u011bny m\u016f\u017eete poc\u00edtit u\u017e po <strong>n\u011bkolika tr\u00e9ninc\u00edch<\/strong>, nap\u0159. jako \u00falevu od bolest\u00ed zad. Viditeln\u00e9 v\u00fdsledky, jako zpevn\u011bn\u00ed t\u011bla \u010di lep\u0161\u00ed dr\u017een\u00ed, se obvykle objev\u00ed po <strong>4 \u2013 6 t\u00fddnech pravideln\u00e9ho cvi\u010den\u00ed<\/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 i p\u0159i bolestech zad?  <\/h3>\n\n\n\n<p>Ano, pilates se \u010dasto doporu\u010duje i p\u0159i bolestech zad, proto\u017ee se zam\u011b\u0159uje na <strong>stabilitu, kontrolu pohybu a zpevn\u011bn\u00ed st\u0159edu t\u011bla<\/strong>. D\u016fle\u017eit\u00e9 je cvi\u010dit pomalu, bez bolesti a p\u0159izp\u016fsobit cviky sv\u00fdm mo\u017enostem. Pokud m\u00e1te akutn\u00ed nebo v\u00e1\u017en\u011bj\u0161\u00ed probl\u00e9my, je vhodn\u00e9 poradit se s odborn\u00edkem.  <\/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_vzit\"><\/span>Co si z toho vz\u00edt? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1\u0161 pilates tr\u00e9nink je skv\u011bl\u00fd, pokud pot\u0159ebujete <strong>zpevnit t\u011blo<\/strong> a z\u00e1rove\u0148 jste v tomto sportu <strong>nov\u00e1\u010dky. <\/strong>Kdy\u017e chcete pilates cvi\u010dit efektivn\u011b, cviky d\u011blejte <strong>pomalu, <\/strong>s d\u016frazem na spr\u00e1vn\u00e9 <strong>d\u00fdch\u00e1n\u00ed <\/strong>a <strong>stabilizaci st\u0159edu t\u011bla. <\/strong>Tak l\u00e9pe doc\u00edl\u00edte <strong>pevn\u00e9 core <\/strong>\u010di <strong>lep\u0161\u00ed dr\u017een\u00ed t\u011bla. <\/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\u016f\u017eete cvi\u010dit samostatn\u011b, nebo v kombinaci s jin\u00fdmi sporty, kter\u00fdm se v\u011bnujete. V ka\u017ed\u00e9m p\u0159\u00edpad\u011b, d\u016fle\u017eit\u00e9 je <strong>vytrvat <\/strong>a <strong>cvi\u010dit pravideln\u011b. <\/strong>Pak se dostav\u00ed 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 jsme v\u00e1s vyzkou\u0161et tento popul\u00e1rn\u00ed a \u00fa\u010dinn\u00fd sport? Sd\u00edlejte ho i se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.   <\/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>Hled\u00e1te jednoduch\u00fd pilates tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky? V na\u0161em \u010dl\u00e1nku najdete p\u0159ehlednou sestavu cvik\u016f, spr\u00e1vnou techniku a praktick\u00e9 tipy, d\u00edky kter\u00fdm zpevn\u00edte core a uvoln\u00edte z\u00e1da u\u017e za p\u00e1r minut. <\/p>\n","protected":false},"author":156,"featured_media":751956,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6405,7479,6357],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-751955","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-cviky-cs","10":"tag-trenink","11":"tag-zada","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>Pilates pro za\u010d\u00e1te\u010dn\u00edky: 13 cvik\u016f na zpevn\u011bn\u00ed core a uvoln\u011bn\u00ed zad - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jednoduch\u00e9 pilates cviky pro za\u010d\u00e1te\u010dn\u00edky. 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