{"id":2542,"date":"2024-09-23T13:26:08","date_gmt":"2024-09-23T11:26:08","guid":{"rendered":"https:\/\/www.bezdiety.blog\/cviky-na-zadok\/"},"modified":"2024-09-23T14:17:06","modified_gmt":"2024-09-23T12:17:06","slug":"cviky-na-zadok","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/","title":{"rendered":"Cviky na zadok: 11 najlep\u0161\u00edch cvikov na doma aj do posil\u0148ovni"},"content":{"rendered":"\n<p>Mnoho \u017eien a mu\u017eov t\u00fa\u017ei po pevnom a tvarovanom zadku, ale nie je to len tak. Na spevnenie zadku je potrebn\u00e9 ve\u013ea pr\u00e1ce a \u00fasilia. \u010ci u\u017e rad\u0161ej cvi\u010d\u00edte doma, alebo chod\u00edte do posil\u0148ovne, m\u00e1me pre v\u00e1s <strong>11 najlep\u0161\u00edch cvikov na zadok, ktor\u00e9 m\u00f4\u017eete robi\u0165 kdeko\u013evek.<\/strong> <\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Svaly_na_zadku_a_ich_uloha\" >Svaly na zadku a ich \u00faloha<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Strucna_anatomia_glutealnych_svalov\" >Stru\u010dn\u00e1 anat\u00f3mia glute\u00e1lnych svalov<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Preco_cvicit_zadok\" >Pre\u010do cvi\u010di\u0165 zadok<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Zlepsenie_kardiovaskularneho_systemu\" >Zlep\u0161enie kardiovaskul\u00e1rneho syst\u00e9mu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Budete_mat_pruznejsie_svaly_a_slachy\" >Budete ma\u0165 pru\u017enej\u0161ie svaly a \u0161\u013eachy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Zlepsite_svoje_drzanie_tela\" >Zlep\u0161ite svoje dr\u017eanie tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Predidte_bolesti_chrbta_a_chrbtice\" >Pred\u00ed\u010fte bolesti chrbta a chrbtice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Nebudete_v_takom_strese\" >Nebudete v takom strese<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#11_najlepsich_cvikov_na_zadok\" >11 najlep\u0161\u00edch cvikov na zadok<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Drepy\" >Drepy<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Ako_spravne_robit_drepy\" >Ako spr\u00e1vne robi\u0165 drepy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Zdvihanie_panvy_Hip_Thrust\" >Zdv\u00edhanie panvy (Hip Thrust)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Vypady_vpred_Forward_Lunges\" >V\u00fdpady vpred (Forward Lunges)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Panvovy_most_Glute_bridge\" >Panvov\u00fd most (Glute bridge)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Zanozovanie_na_kladke\" >Zano\u017eovanie na kladke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Bulharsky_drep\" >Bulharsk\u00fd drep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Rumunsky_mrtvy_tah\" >Rumunsk\u00fd m\u0155tvy \u0165ah<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Drep_s_cinkou\" >Drep s \u010dinkou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Poziarny_hydrant_Fire_Hydrants\" >Po\u017eiarny hydrant (Fire Hydrants)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Vyslapy_na_stolicku_Step-up\" >V\u00fd\u0161\u013eapy na stoli\u010dku (Step-up)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Musla_Clamshell\" >Mu\u0161\u013ea (Clamshell)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Pred_zaciatkom_cvicenia\" >Pred za\u010diatkom cvi\u010denia<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Kardio_cvicenie_a_natahovanie_svalov\" >Kardio cvi\u010denie a na\u0165ahovanie svalov<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Cvicenie_v_posilnovni_vs_domace_cvicenie\" >Cvi\u010denie v posil\u0148ovni vs. dom\u00e1ce cvi\u010denie<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Vyhody_a_nevyhody_posilnovne\" >V\u00fdhody a nev\u00fdhody posil\u0148ovne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Vyhody_a_nevyhody_domaceho_cvicenia\" >V\u00fdhody a nev\u00fdhody dom\u00e1ceho cvi\u010denia<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Treningovy_plan\" >Tr\u00e9ningov\u00fd pl\u00e1n<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Trener_zien\" >Tr\u00e9ner \u017eien<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Casto_kladene_otazky_FAQ\" >\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Ako_casto_by_som_mal-a_cvicit_zadok\" >Ako \u010dasto by som mal\/-a cvi\u010di\u0165 zadok?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Za_ako_dlho_sa_dostavia_vysledky\" >Za ako dlho sa dostavia v\u00fdsledky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Aka_je_idealna_strava_pre_rast_svalov_na_zadku\" >Ak\u00e1 je ide\u00e1lna strava pre rast svalov na zadku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-zadok\/#Ako_sa_vyhnut_bolesti_chrbta_po_treningu\" >Ako sa vyhn\u00fa\u0165 bolesti chrbta po tr\u00e9ningu?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Svaly_na_zadku_a_ich_uloha\"><\/span>Svaly na zadku a ich \u00faloha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zadok nie je ur\u010den\u00fd len na sedenie a na okrasu. Svaly na zadku zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu pri ka\u017edom pohybe n\u00e1\u0161ho tela. <strong>Podie\u013eaj\u00fa sa na v\u00e4\u010d\u0161ine pohybov, ktor\u00e9 vykon\u00e1vame, a pom\u00e1haj\u00fa udr\u017eiava\u0165 stabilitu chrbtice<\/strong>. Pravideln\u00e9 cvi\u010denie t\u00fdchto svalov <strong>pom\u00e1ha zlep\u0161i\u0165 stabilitu a spr\u00e1vne dr\u017eanie tela<\/strong>.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Strucna_anatomia_glutealnych_svalov\"><\/span>Stru\u010dn\u00e1 anat\u00f3mia glute\u00e1lnych svalov<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Glute\u00e1lne svaly tvoria ve\u013ek\u00fa \u010das\u0165 n\u00e1\u0161ho zadku a spodnej \u010dasti chrbta. <\/strong>Toto svalstvo sa sklad\u00e1 z troch hlavn\u00fdch svalov, a to z gluteus maximus, gluteus medius a gluteus minimus. <\/p>\n\n<p>Gluteus maximus, ktor\u00fd je najv\u00e4\u010d\u0161\u00edm svalom v tejto oblasti, je <strong>zodpovedn\u00fd za rozkladanie stehna a jeho extenziu<\/strong>. Gluteus medius a minimus<strong> podporuj\u00fa bo\u010dn\u00e9 pohyby stehna a udr\u017eiavaj\u00fa stabilitu chrbtice<\/strong>. <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_cvicit_zadok\"><\/span>Pre\u010do cvi\u010di\u0165 zadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V\u00e4\u010d\u0161ina \u017eien a mu\u017eov chce cvi\u010di\u0165 zadok hlavne preto, aby bol pevn\u00fd, gu\u013eat\u00fd a jednoducho dobre vyzeral, ale m\u00e1lokto si uvedomuje, \u017ee posil\u0148ovanie zadku je dobr\u00e9 pre na\u0161e celkov\u00e9 zdravie. <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zlepsenie_kardiovaskularneho_systemu\"><\/span>Zlep\u0161enie kardiovaskul\u00e1rneho syst\u00e9mu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Hoci to m\u00f4\u017ee by\u0165 prekvapen\u00edm, <strong>cviky nazadok \u010dasto zah\u0155\u0148aj\u00fa aj<\/strong> <a href=\"https:\/\/www.bezdiety.blog\/sk\/domace-kardio-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kardio cvi\u010denia<\/strong><\/a>ako napr\u00edklad sk\u00e1kanie, ch\u00f4dza po schodoch, <a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beh <\/strong><\/a>a \u010fal\u0161ie. <strong>Tieto aktivity zvy\u0161uj\u00fa srdcov\u00fa frekvenciu a stimuluj\u00fa kardiovaskul\u00e1rny syst\u00e9m, \u010do posil\u0148uje srdce a cievy<\/strong>. Zni\u017euje sa tak riziko srdcov\u00fdch ochoren\u00ed.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Budete_mat_pruznejsie_svaly_a_slachy\"><\/span>Budete ma\u0165 pru\u017enej\u0161ie svaly a \u0161\u013eachy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Ve\u013ea cvikov zameran\u00fdch na posilnenie zadku zah\u0155\u0148a aj <strong>pohyb v bedr\u00e1ch<\/strong>. V\u010faka v\u00e4\u010d\u0161iemu rozsahu pohybu v bedr\u00e1ch<strong> sa zlep\u0161\u00ed va\u0161a celkov\u00e1 flexibilita a koordin\u00e1cia pohybov.<\/strong> T\u00fdm sa <strong>zn\u00ed\u017ei riziko zranenia<\/strong> po\u010das cvi\u010denia a bolesti svalov.<\/p>\n\n<p><strong>TIP: Viete,<\/strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/kruhovy-trening-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> ako zostavi\u0165 kruhov\u00fd tr\u00e9ning pre za\u010diato\u010dn\u00edkov<\/strong><\/a><strong>? Porad\u00edme v\u00e1m.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zlepsite_svoje_drzanie_tela\"><\/span>Zlep\u0161ite svoje dr\u017eanie tela<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Posilnen\u00edm svalov na zadku sa posilnia aj svaly v oblasti bokov a bedier, ktor\u00e9 pom\u00e1haj\u00fa spr\u00e1vnemu dr\u017eaniu tela.<\/strong> Tieto svaly pom\u00e1haj\u00fa udr\u017eiava\u0165 chrbticu v neutr\u00e1lnej polohe a zabra\u0148uj\u00fa pre\u0165a\u017eeniu bedrovej oblasti. <\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma-1024x538.jpg\" alt=\"Cviky na zadok\" class=\"wp-image-2487\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviceni_doma.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Cviky na zadok<\/figcaption><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Predidte_bolesti_chrbta_a_chrbtice\"><\/span>Pred\u00ed\u010fte bolesti chrbta a chrbtice<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Oslaben\u00e9 glute\u00e1lne svaly m\u00f4\u017eu sp\u00f4sobi\u0165 nepr\u00edjemn\u00fa boles\u0165 v dolnej \u010dasti chrbta a bedrovej chrbtice. <strong>T\u00e1to boles\u0165 m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e1 aj nespr\u00e1vnym dr\u017ean\u00edm tela a pre\u0165a\u017een\u00edm bedrovej oblasti v d\u00f4sledku nedostato\u010dnej svalovej podpory. <\/strong>Siln\u00e9 glute\u00e1lne svaly pom\u00e1haj\u00fa pri spr\u00e1vnom dr\u017ean\u00ed chrbtice, \u010d\u00edm <strong>zni\u017euj\u00fa riziko bolesti chrbta a in\u00fdch zdravotn\u00fdch probl\u00e9mov, ktor\u00e9<\/strong> s\u00fa spojen\u00e9 s bedrovou chrbticou.<\/p>\n\n<p><strong>TIP: Ak trp\u00edte boles\u0165ami v dolnej \u010dasti chrbta, vysk\u00fa\u0161ajte t\u00fdchto<\/strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spodny-chrbat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> 10 cvikov na posilnenie chrbta.<\/strong><\/a><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nebudete_v_takom_strese\"><\/span>Nebudete v takom strese<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Fyzick\u00e1 aktivita vr\u00e1tane cvi\u010denia zadku stimuluje uvo\u013e\u0148ovanie endorf\u00ednov<\/strong> &#8211; chemick\u00fdch l\u00e1tok v mozgu, ktor\u00e9 zlep\u0161uj\u00fa n\u00e1ladu a zni\u017euj\u00fa stres a \u00fazkos\u0165. Ako ka\u017ed\u00fd pohyb, aj cvi\u010denie a posil\u0148ovanie zadku v\u00e1m pom\u00f4\u017ee lep\u0161ie zvl\u00e1da\u0165 ka\u017edodenn\u00e9 v\u00fdzvy a stres.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_najlepsich_cvikov_na_zadok\"><\/span>11 najlep\u0161\u00edch cvikov na zadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Teraz prejdime k samotn\u00e9mu cvi\u010deniu. Vybrali sme pre v\u00e1s 11 najlep\u0161\u00edch cvikov, s ktor\u00fdmi budete ma\u0165 zadok pevn\u00fd ako skala. V pohodl\u00ed domova sa v\u00e1m bud\u00fa dobre cvi\u010di\u0165 tieto cviky na zadok:<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Drepy\"><\/span>Drepy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Drepy pozn\u00e1 ka\u017ed\u00fd zo \u0161koly a<strong>pevn\u00fd zadok sa bez nich nezaob\u00edde<\/strong>. S\u00fa klasick\u00fdm cvikom, ktor\u00fd<strong> posil\u0148uje glute\u00e1lne svaly a celkovo doln\u00fa \u010das\u0165 tela<\/strong>. Podporuje a posil\u0148uje tie\u017e <strong>spr\u00e1vny stred tela a stabiliz\u00e1ciu<\/strong>. D\u00f4le\u017eit\u00e9 je spr\u00e1vne prevedenie a technika. Existuje mnoho vari\u00e1nt a jedn\u00fdm z najob\u013e\u00fabenej\u0161\u00edch s\u00fa drepy s v\u00fdskokom, ke\u010f sa posil\u0148ovanie kombinuje s kardio cvi\u010den\u00edm.<\/p>\n\n<p><strong>TIP: Chcete si zacvi\u010di\u0165 aj kardio cviky? M\u00e1me pre v\u00e1s <\/strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/domace-kardio-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>14 cvikov na dom\u00e1ce kardio.<\/strong><\/a><\/p>\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_spravne_robit_drepy\"><\/span>Ako spr\u00e1vne robi\u0165 drepy<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n<p>Ak chcete spr\u00e1vne vykona\u0165 cvik, postavte sa na <strong>\u0161\u00edrku bokov, nohy by mali by\u0165 mierne vyto\u010den\u00e9 von.<\/strong> Ruky si m\u00f4\u017eete predpa\u017ei\u0165 pred seba alebo prekr\u00ed\u017ei\u0165 na hrudi, pr\u00edpadne si m\u00f4\u017eete vzia\u0165 aj z\u00e1va\u017eie. <\/p>\n\n<p>Potom za\u010dnite <strong>s\u00fa\u010dasne oh\u00fdba\u0165 kolenn\u00e9 a bedrov\u00e9 k\u013aby<\/strong>. Nezabudnite na <strong>rovn\u00fd chrb\u00e1t a rozlo\u017eenie hmotnosti na cel\u00fa plochu chodidla. <\/strong> <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"xqvCmoLULNY\"><iframe loading=\"lazy\" title=\"Exercise Tutorial - Squat\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/xqvCmoLULNY?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdvihanie_panvy_Hip_Thrust\"><\/span>Zdv\u00edhanie panvy (Hip Thrust)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cvik zdv\u00edhanie panvy je zn\u00e1my pod n\u00e1zvom Hip Thrust. Je <strong>zameran\u00fd priamo na zadn\u00fa \u010das\u0165 stehien a zadok<\/strong>. \u013dahnite si na vyv\u00fd\u0161en\u00fa lavi\u010dku (alebo na ak\u00fdko\u013evek tvrd\u00fd povrch, dokonca aj na zem), <strong>nohy majte na zemi<\/strong> a ak nem\u00e1te z\u00e1va\u017eia, m\u00f4\u017eete si da\u0165 ruky za hlavu. Nezab\u00fadajte na<strong>neutr\u00e1lnu polohu bedrovej chrbtice<\/strong>. Samotn\u00fd cvik spo\u010d\u00edva v <strong>opakovan\u00ed kontrakci\u00ed glute\u00e1lnych svalov <\/strong>. <\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/bezdiety.blog\/jak-zhubnout-stehna\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ako schudn\u00fa\u0165 stehn\u00e1 \u010do najr\u00fdchlej\u0161ie<\/a><\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"PCzON8KAV1A\"><iframe loading=\"lazy\" title=\"Hip Thrust-At Home\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/PCzON8KAV1A?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vypady_vpred_Forward_Lunges\"><\/span>V\u00fdpady vpred (Forward Lunges)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>V\u00fdpady s\u00fa \u010fal\u0161\u00edm ob\u013e\u00faben\u00fdm cvikom, ktor\u00fd<strong> m\u00f4\u017eete cvi\u010di\u0165 kdeko\u013evek.<\/strong> Pri v\u00fdpadoch dopredu zapoj\u00edte <strong>predn\u00fa \u010das\u0165 stehien aj zadok<\/strong>. Z\u00e1rove\u0148 posil\u0148ujete v\u00e4zy a<strong> \u0161\u013eachy v kolen\u00e1ch<\/strong>. <\/p>\n\n<p><strong>V\u00fdchodiskov\u00e1 poz\u00edcia je v stoji<\/strong>,<strong> jednou nohou vykro\u010dte dopredu a mierne do strany<\/strong> a <strong>preneste v\u00e1hu na predn\u00fa nohu<\/strong>. <strong>Koleno s l\u00fdtkom prednej nohy by malo zviera\u0165 90-stup\u0148ov\u00fd uhol<\/strong>, aby bol rozsah cvi\u010denia dostato\u010dn\u00fd a \u00fa\u010dinn\u00fd.<strong> S v\u00fddychom vr\u00e1\u0165te nohu sp\u00e4\u0165 a pokra\u010dujte druhou nohou. <\/strong> <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"MxfTNXSFiYI\"><iframe loading=\"lazy\" title=\"Forward Lunges Exercise Demonstration\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/MxfTNXSFiYI?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Panvovy_most_Glute_bridge\"><\/span>Panvov\u00fd most (Glute bridge)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cvik panvov\u00fd most je<strong> ide\u00e1lnym cvikom pre t\u00fdch, ktor\u00ed maj\u00fa probl\u00e9my s kolenn\u00fdmi k\u013abmi a vyh\u00fdbaj\u00fa sa v\u00fdpadom alebo drepom. \u013dahnite si na zem a pokr\u010dte nohy v kolen\u00e1ch. <\/strong>Ruky dr\u017ete natiahnut\u00e9 pozd\u013a\u017e tela. <strong>Pomocou glute\u00e1lnych svalov zdvihnite panvu a zotrvajte v tejto polohe nieko\u013eko sek\u00fand.<\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"OUgsJ8-Vi0E\"><iframe loading=\"lazy\" title=\"How to Perform the Perfect Glute Bridge\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/OUgsJ8-Vi0E?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zanozovanie_na_kladke\"><\/span>Zano\u017eovanie na kladke<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Cvik zano\u017eovanie s kladkou v\u00e1m p\u00f4jde dobre v<strong> posil\u0148ovni<\/strong>. Aby ste to urobili spr\u00e1vne, postavte sa tv\u00e1rou k <strong>stroju a jednu nohu pripevnite ku kladke za \u010dlenok<\/strong>. Aby ste dosiahli spr\u00e1vny postoj pre tento cvik, <strong>naklo\u0148te panvu mierne dopredu a rukami uchopte stroj<\/strong>. Cvik vykon\u00e1vajte jednoducho tak, \u017ee <strong>pripevnenou nohou budete zano\u017eova\u0165 dozadu<\/strong>. Vydr\u017ete v polohe nieko\u013eko sek\u00fand, potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"1T8_w88z8zE\"><iframe loading=\"lazy\" title=\"Zano\u017eov\u00e1n\u00ed s kladkou - technika proveden\u00ed\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/1T8_w88z8zE?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bulharsky_drep\"><\/span>Bulharsk\u00fd drep<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Mo\u017eno ste u\u017e po\u010duli o cvi\u010den\u00ed s n\u00e1zvom &#8222;bulharsk\u00fd drep&#8220;. Je to jeden z naj\u00fa\u010dinnej\u0161\u00edch cvikov na zadok a na jeho vykon\u00e1vanie <strong>budete potrebova\u0165 stoli\u010dku (<\/strong> men\u0161iu stoli\u010dku, schod\u00edk alebo vyv\u00fd\u0161en\u00fa polohu). <strong>Stoli\u010dku si polo\u017ete za seba, jednu nohu zano\u017ete a vrchn\u00fa \u010das\u0165 chodidla polo\u017ete na stoli\u010dku. <\/strong>V\u00e1ha je na prednej nohe, ktor\u00fa pou\u017e\u00edvate na <strong>vykon\u00e1vanie drepov pohybom kolena<\/strong>. Pohybujete sa smerom nadol a mierne vzad. <\/p>\n\n<p><strong>D\u00e1vajte pozor, aby va\u0161e koleno pri pohybe nadol nepresahovalo chodidlo prednej nohy.<\/strong> Posu\u0148te sa nadol tak, aby ste mali boky na \u00farovni kolena prednej nohy. To v\u00e1m umo\u017en\u00ed \u010do najefekt\u00edvnej\u0161ie zapoji\u0165 glute\u00e1lne svaly.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"cLPRuinQMuM\"><iframe loading=\"lazy\" title=\"02 Bulharsk\u00fd d\u0159ep\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/cLPRuinQMuM?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rumunsky_mrtvy_tah\"><\/span>Rumunsk\u00fd m\u0155tvy \u0165ah<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Skvel\u00e9 na posil\u0148ovan\u00ed zadku je, \u017ee v\u017edy posil\u0148ujete aj in\u00e9 svaly. <strong>T\u00fdmto cvikom posiln\u00edte nielen zadok, ale aj stred tela, hrudn\u00edk a pa\u017ee<\/strong>. Ak ho chcete spr\u00e1vne vykon\u00e1va\u0165, <strong>postavte sa na \u0161\u00edrku panvy a vezmite si \u010dinky <\/strong>alebo in\u00e9 z\u00e1va\u017eia (doma m\u00f4\u017eete pou\u017ei\u0165 f\u013ea\u0161e s vodou).<strong> Po\u010das cel\u00e9ho cvi\u010denia mierne pokr\u010dte kolen\u00e1 a udr\u017eujte rovn\u00fd chrb\u00e1t. Pohybujte bokmi dozadu a chrbtom nadol s v\u00e1hou smerom k zemi.<\/strong> Udr\u017eujte cel\u00fd stred tela neust\u00e1le zapojen\u00fd. S v\u00fddychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy smerom hore.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"7j-2w4-P14I\"><iframe loading=\"lazy\" title=\"Romanian Deadlift | Nuffield Health\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/7j-2w4-P14I?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p><strong>TIP: <\/strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/cviky-na-spevnenie-ruk-a-pazi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najlep\u0161\u00edch cvikov na posilnenie pa\u017e\u00ed a r\u00fak<\/strong><\/a><strong>, ktor\u00e9 mus\u00edte vysk\u00fa\u0161a\u0165.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Drep_s_cinkou\"><\/span>Drep s \u010dinkou<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>V posil\u0148ovni nemus\u00edte robi\u0165 len klasick\u00e9 drepy, ale aj drepy s \u010dinkou. Tento cvik je <strong>ur\u010den\u00fd pre pokro\u010dilej\u0161\u00edch \u0161portovcov, ktor\u00ed chc\u00fa okrem formovania postavy budova\u0165 svaly a v\u00fdrazne posilni\u0165 stredn\u00fa \u010das\u0165 tela a bru\u0161n\u00e9 svaly <\/strong>. <\/p>\n\n<p><strong>Postavte sa na \u0161\u00edrku ramien a polo\u017ete si \u010dinku na trap\u00e9zy<\/strong>. \u0160pi\u010dky chodidiel mierne vyto\u010dte do str\u00e1n a<strong> po\u010das cel\u00e9ho cvi\u010denia ich dr\u017ete pevne na zemi celou plochou<\/strong>. Pri drepovan\u00ed dr\u017ete <strong>chrb\u00e1t rovn\u00fd a stred tela pevn\u00fd<\/strong>. Pri n\u00e1vrate do v\u00fdchodiskovej polohy nohy \u00faplne nevystierajte. V\u017edy majte pri sebe niekoho, kto v\u00e1m pom\u00f4\u017ee odstr\u00e1ni\u0165 \u010dinku po\u010das tohto cvi\u010denia.<\/p>\n\n<p><strong>TIP: Chcete ma\u0165 pevnej\u0161ie ruky? Vysk\u00fa\u0161ajte <a href=\"https:\/\/bezdiety.blog\/cviky-na-biceps\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 najlep\u0161\u00edch cvikov na bicepsy<\/a>.<\/strong><\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"L4LJs0VFo9w\"><iframe loading=\"lazy\" title=\"High Bar Barbell Squat | Nuffield Health\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/L4LJs0VFo9w?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Poziarny_hydrant_Fire_Hydrants\"><\/span>Po\u017eiarny hydrant (Fire Hydrants)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Hoci n\u00e1zov tohto cviku m\u00f4\u017ee by\u0165 mierne zav\u00e1dzaj\u00faci, ide o ve\u013emi \u00fa\u010dinn\u00fd cvik nielen na zadok, ale aj na <strong>posilnenie strednej \u010dasti tela a pa\u017e\u00ed<\/strong>. V\u00fdchodiskov\u00e1 poz\u00edcia je na zemi<strong> na v\u0161etk\u00fdch \u0161tyroch. Ruky dr\u017ete pod ramenami a kolen\u00e1 pod bokmi. Pohyb sa vykon\u00e1va zdvihnut\u00edm jednej nohy dozadu <\/strong>do prepnutia (ako pes, ktor\u00fd mo\u010d\u00ed na hydrant) a vr\u00e1ten\u00edm sp\u00e4\u0165. <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"ZVfcRHhcBgg\"><iframe loading=\"lazy\" title=\"Core Exercise: Fire Hydrant\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/ZVfcRHhcBgg?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p><strong>Mohlo by v\u00e1s zauj\u00edma\u0165: <a href=\"https:\/\/bezdiety.blog\/cviky-na-boky\/\" data-type=\"link\" data-id=\"https:\/\/bezdiety.blog\/cviky-na-boky\/\" target=\"_blank\" rel=\"noopener\">Ako spevni\u0165 a schudn\u00fa\u0165 boky<\/a><\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyslapy_na_stolicku_Step-up\"><\/span>V\u00fd\u0161\u013eapy na stoli\u010dku (Step-up)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Na tento cvik budete potrebova\u0165 stoli\u010dku, schod\u00edk alebo nejak\u00e9 vyv\u00fd\u0161en\u00e9 miesto. Tento cvik je skvel\u00fd <strong>na spevnenie zadku a z\u00e1rove\u0148 poskytuje kardio tr\u00e9ning<\/strong>. Postavte sa pred stabiln\u00fa lavi\u010dku alebo stoli\u010dku. Postupne vyst\u00fapte jednou nohou na lavi\u010dku a vr\u00e1\u0165te sa sp\u00e4\u0165, pri\u010dom nohy striedajte. R\u00fdchlos\u0165 a v\u00fd\u0161ku stoli\u010dky si ur\u010d\u00edte sami pod\u013ea svojich potrieb.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"5qjqDHOUh-A\"><iframe loading=\"lazy\" title=\"The Box Step-Up\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/5qjqDHOUh-A?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Musla_Clamshell\"><\/span>Mu\u0161\u013ea (Clamshell)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>\u010eal\u0161\u00edm \u00fa\u010dinn\u00fdm cvikom je tzv. mu\u0161\u013ea, ktor\u00e1<strong>neza\u0165a\u017euje kolenn\u00e9 k\u013aby a z\u00e1rove\u0148 dokonale posil\u0148uje stehenn\u00e9 a sedacie svaly <\/strong>. Cvik sa vykon\u00e1va na zemi v \u013eahu na boku. Podoprite si hlavu rukou a <strong>pokr\u010dte nohy do uhla 90 stup\u0148ov<\/strong>. <strong>Zdvihnite horn\u00fa nohu tak, aby ste mali chodidl\u00e1 st\u00e1le pri sebe<\/strong>. Tento cvik m\u00f4\u017eete pre v\u00e4\u010d\u0161iu \u00fa\u010dinnos\u0165 vykon\u00e1va\u0165 s posil\u0148ovacou gumou umiestnenou medzi stehnami.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"tQ6pqITQx_Q\"><iframe loading=\"lazy\" title=\"Core Exercise: Clam Shells\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/tQ6pqITQx_Q?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pred_zaciatkom_cvicenia\"><\/span>Pred za\u010diatkom cvi\u010denia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nech u\u017e sa chyst\u00e1te na ak\u00e9ko\u013evek cvi\u010denie, nezabudnite sa pred za\u010diatkom rozcvi\u010di\u0165 a pona\u0165ahova\u0165. Spr\u00e1vna pr\u00edprava<strong> v\u00e1m pom\u00f4\u017ee maximalizova\u0165 v\u00fdkon, minimalizova\u0165 riziko zranenia a vy\u0165a\u017ei\u0165 z tr\u00e9ningu maximum. <\/strong> <\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kardio_cvicenie_a_natahovanie_svalov\"><\/span>Kardio cvi\u010denie a na\u0165ahovanie svalov<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Urobte si kr\u00e1tky <\/strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/domace-kardio-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kardio tr\u00e9ning<\/strong><\/a><strong> na zahriatie svalov. <\/strong>M\u00f4\u017ee to by\u0165 r\u00fdchla ch\u00f4dza alebo \u013eahk\u00fd beh a<strong> stre\u010dingov\u00e9 cvi\u010denia na natiahnutie svalov.<\/strong> Zahriatie zv\u00fd\u0161i prietok krvi do svalov a priprav\u00ed ich na tr\u00e9ning. <strong>M\u00f4\u017eete tie\u017e vysk\u00fa\u0161a\u0165<\/strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/joga-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> jogu pre za\u010diato\u010dn\u00edkov<\/strong><\/a><strong>, ktor\u00e1 je skvel\u00e1 na stre\u010ding a uvo\u013enenie stresu a nap\u00e4tia.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cvicenie_v_posilnovni_vs_domace_cvicenie\"><\/span>Cvi\u010denie v posil\u0148ovni vs. dom\u00e1ce cvi\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Cvi\u010denie doma a v posil\u0148ovni m\u00e1 svoje v\u00fdhody. <strong>Niektor\u00ed \u013eudia sa c\u00edtia lep\u0161ie medzi \u013eu\u010fmi, in\u00ed d\u00e1vaj\u00fa prednos\u0165 cvi\u010deniu v s\u00fakrom\u00ed a pohodl\u00ed svojho domova.<\/strong> Preto sme pre v\u00e1s vybrali tak\u00e9 cviky na zadok, ktor\u00e9 m\u00f4\u017eete cvi\u010di\u0165 doma aj v posil\u0148ovni. Ak\u00fd je v\u0161ak rozdiel medzi cvi\u010den\u00edm v posil\u0148ovni a dom\u00e1cim tr\u00e9ningom?<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_a_nevyhody_posilnovne\"><\/span>V\u00fdhody a nev\u00fdhody posil\u0148ovne<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>Hlavnou v\u00fdhodou posil\u0148ovne je \u0161irok\u00e1 ponuka zariaden\u00ed a strojov, v\u010faka ktor\u00fdm m\u00f4\u017eete nielen vysk\u00fa\u0161a\u0165 \u0165a\u017e\u0161ie v\u00e1hy a zv\u00fd\u0161i\u0165 z\u00e1\u0165a\u017e<\/strong>, ale m\u00f4\u017eete tie\u017e vysk\u00fa\u0161a\u0165 mnoho nov\u00fdch cvikov, ktor\u00e9 stroje umo\u017e\u0148uj\u00fa, a ma\u0165 pestrej\u0161\u00ed tr\u00e9ning.<\/p>\n\n<p>Nev\u00fdhodou pre niektor\u00fdch m\u00f4\u017ee by\u0165 platen\u00e9 \u010dlenstvo v posil\u0148ovni a doch\u00e1dzanie, ktor\u00e9 zaber\u00e1 viac \u010dasu.<\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhody_a_nevyhody_domaceho_cvicenia\"><\/span>V\u00fdhody a nev\u00fdhody dom\u00e1ceho cvi\u010denia<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Na rozdiel od cvi\u010denia v posil\u0148ovni <strong>v\u00e1m cvi\u010denie doma u\u0161etr\u00ed ve\u013ea \u010dasu a pe\u0148az\u00ed. <\/strong>Okrem toho sa v\u00e1m nestane, \u017ee by bola posil\u0148ov\u0148a preplnen\u00e1 a museli by ste \u010daka\u0165 na svoj ob\u013e\u00faben\u00fd stroj.<\/p>\n\n<p>Nev\u00fdhodou pre niektor\u00fdch m\u00f4\u017ee by\u0165, \u017ee cvi\u010d\u00edte sami. <strong>A ako viete, ak m\u00e1te kamar\u00e1ta na cvi\u010denie, ide to lep\u0161ie, preto\u017ee sa navz\u00e1jom podporujete a nech\u00fdba v\u00e1m motiv\u00e1cia.<\/strong><\/p>\n\n<p><strong>TIP: <a href=\"https:\/\/www.bezdiety.blog\/sk\/fitness-motivacia\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ako si udr\u017ea\u0165 motiv\u00e1ciu pri cvi\u010den\u00ed<\/a>? M\u00e1me pre v\u00e1s nieko\u013eko osved\u010den\u00fdch tipov.<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek-1024x538.jpg\" alt=\"Cvi&#x10D;enie doma\" class=\"wp-image-2491\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/cviky_na_zadek.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Cvi\u010denie doma<\/figcaption><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan\"><\/span>Tr\u00e9ningov\u00fd pl\u00e1n <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Cviky na zadok m\u00f4\u017eete zaradi\u0165 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu. <strong>V\u017edy si vyberte nieko\u013eko cvikov, ktor\u00e9 budete opakova\u0165 3 a\u017e 4 s\u00e9rie po 12 opakovaniach. <\/strong>Ak za\u010d\u00ednate, vyberte si \u013eah\u0161ie cviky (napr. drepy, k\u013euky, v\u00fdpady) bez z\u00e1\u0165a\u017ee, ktor\u00fa m\u00f4\u017eete postupne zvy\u0161ova\u0165 pod\u013ea potreby.<\/p>\n\n<p><strong>TIP: Pre\u010d\u00edtajte si <a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-sa-zbavit-celulitidy\/\" data-type=\"link\" data-id=\"https:\/\/www.bezdiety.blog\/jak-se-zbavit-celulitidy\">Ako sa zbavi\u0165 celulit\u00eddy na stehn\u00e1ch a zadku<\/a>.<\/strong><\/p>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trener_zien\"><\/span>Tr\u00e9ner \u017eien<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p>Nechcete by\u0165 po\u010das cvi\u010denia sami? Potom sa m\u00f4\u017eete pripoji\u0165 ku<strong> komunite \u017eien z <\/strong><a href=\"https:\/\/www.trenerzien.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>online programu Tr\u00e9ner \u017eien<\/strong><\/a><strong>.<\/strong> Program vytvoril tr\u00e9ner Daniel \u010cmel, ktor\u00fd u\u017e pomohol mnoh\u00fdm \u017een\u00e1m z\u00edska\u0165 vysn\u00edvan\u00fa postavu, schudn\u00fa\u0165 a udr\u017ea\u0165 si v\u00e1hu. <strong>Daniel v\u00e1m pom\u00f4\u017ee<\/strong><a href=\"https:\/\/www.trenerzien.com\/nas-ciel\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> vybudova\u0165 si zdrav\u00e9 n\u00e1vyky<\/strong><\/a><strong>, ktor\u00e9 v\u00e1m zostan\u00fa. <\/strong> <\/p>\n\n<p>Na za\u010diatok si urobte<strong> <\/strong><a href=\"https:\/\/www.trenerzien.com\/kviz?el=bezdiety&amp;htrafficsource=banner\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bezplatn\u00fd online kv\u00edz<\/strong><\/a><strong> a zist\u00edte 3 hlavn\u00e9 d\u00f4vody, pre\u010do sa v\u00e1m nedar\u00ed schudn\u00fa\u0165.<\/strong><\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Casto_kladene_otazky_FAQ\"><\/span>\u010casto kladen\u00e9 ot\u00e1zky (FAQ)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1695567379670\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_casto_by_som_mal-a_cvicit_zadok\"><\/span>Ako \u010dasto by som mal\/-a cvi\u010di\u0165 zadok?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Optim\u00e1lne 3-4 kr\u00e1t t\u00fd\u017edenne, s dostato\u010dn\u00fdm odpo\u010dinkom medzi tr\u00e9ningami.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1695567390918\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Za_ako_dlho_sa_dostavia_vysledky\"><\/span>Za ako dlho sa dostavia v\u00fdsledky?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>V\u00fdsledky sa m\u00f4\u017eu l\u00ed\u0161i\u0165, ale pravideln\u00fd tr\u00e9ning a spr\u00e1vna v\u00fd\u017eiva m\u00f4\u017eu prinies\u0165 prv\u00e9 zmeny u\u017e za nieko\u013eko t\u00fd\u017ed\u0148ov.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1695567402641\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Aka_je_idealna_strava_pre_rast_svalov_na_zadku\"><\/span>Ak\u00e1 je ide\u00e1lna strava pre rast svalov na zadku?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Va\u0161a strava by mala obsahova\u0165 dostatok bielkov\u00edn, zdrav\u00fdch tukov a sacharidov.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1695567410937\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ako_sa_vyhnut_bolesti_chrbta_po_treningu\"><\/span>Ako sa vyhn\u00fa\u0165 bolesti chrbta po tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>D\u00f4le\u017eit\u00e1 je spr\u00e1vna technika cvi\u010denia a postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u2705 Cviky na zadok \u2705 Pre\u010do cvi\u010di\u0165 zadok \u2705 Najlep\u0161ie cviky na zadok \u2705 Ako spr\u00e1vne cvi\u010di\u0165 zadok<\/p>\n","protected":false},"author":3,"featured_media":2490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-2542","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cvicenie"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/09\/nejlepsi_cviky_na_zadek.jpg","author_info":{"display_name":"Pavl\u00edna 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