{"id":787,"date":"2023-04-27T14:35:31","date_gmt":"2023-04-27T12:35:31","guid":{"rendered":"https:\/\/ivana.gueb.pro\/?p=787"},"modified":"2025-10-19T00:13:35","modified_gmt":"2025-10-18T22:13:35","slug":"trening-so-stepom-reebok-a-expandermi","status":"publish","type":"post","link":"https:\/\/iwannaivana.com\/sk\/trening-so-stepom-reebok-a-expandermi\/","title":{"rendered":"Tr\u00e9ning so stepom Reebok a expandermi"},"content":{"rendered":"\n<h1 class=\"wp-block-heading\">Super tr\u00e9ning so stepom a gumami<\/h1>\n\n\n\n<p>Step je jedine\u010dn\u00e9 n\u00e1\u010dinie, ktor\u00e9 m\u00f4\u017ete vyu\u017ei\u0165 na kardio a posi\u013e\u0148ovac\u00ed tr\u00e9ning. S\u00fa jednoduch\u00e9 stepy, ktor\u00e9 maj\u00fa iba jeden level, ale potom s\u00fa aj sofistikovan\u00e9, ktor\u00e9 maj\u00fa 2 a\u017e 3 levely. Je d\u00f4le\u017eit\u00e9 si vybra\u0165 step, ktor\u00fd bude stabiln\u00fd a dos\u0165 \u0161irok\u00fd na to, aby V\u00e1m vo\u0161lo cel\u00e9 chodidlo.<\/p>\n\n\n\n<p>V tomto \u010dl\u00e1nku V\u00e1m uk\u00e1\u017eem ako vyu\u017ei\u0165 step zna\u010dky Reebok, ktor\u00fd m\u00e1 \u0161peci\u00e1lne uchytenie na gumy. Cel\u00fd tr\u00e9ning si m\u00f4\u017eete odcvi\u010di\u0165 s moj\u00edm videom, ktor\u00fd n\u00e1jdete na konci tohto \u010dl\u00e1nku.<\/p>\n\n\n\n<p>Po\u010fme si ale detailne prejs\u0165 jednotliv\u00e9 cviky na ka\u017ed\u00fa svalov\u00fa partiu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bulgarian squat s bicepsom<\/h2>\n\n\n\n<p class=\"has-text-align-center\">Super cvik na nohy, zadok a biceps. Guma je up\u00e4vnen\u00e1 pod jednou nohou stepu. Jedno chodidlo je na stepe, druh\u00e9 na zemi. Ruky dr\u017e\u00edme vystret\u00e9 pri drepe, spolu s pohybom hore za\u010dneme aktivova\u0165 biceps s t\u00fdm, \u017ee lakte budeme dr\u017ea\u0165 za chrbtom.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"step 1\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/U3YCSTthqQQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Ramen\u00e1 v sede<\/h2>\n\n\n\n<p class=\"has-text-align-center\">Pri tomto cviku na ramen\u00e1 ostaneme v sede. Guma bude up\u00e4vnen\u00e1 v tom istom bode ako v predchadzaj\u00facom cviku. Expander by mal by\u0165 umiestnen\u00fd za rukou. Dr\u017e neutr\u00e1lnu polohu v lumb\u00e1rnej \u010dasti, nepreh\u00fd\u0148aj sa. Tla\u010d pupok smerok k chrbtici.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"2\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/fsSgZo1jW2I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Prsn\u00e9 svaly v sede<\/h2>\n\n\n\n<p class=\"has-text-align-center\">Pri tomto cviku na prsn\u00e9 svaly ostaneme v sede. Guma bude up\u00e4vnen\u00e1 za operadlom. Expander by mal by\u0165 umiestnen\u00fd nad rukou. Dr\u017e neutr\u00e1lnu polohu v lumb\u00e1rnej \u010dasti, nepreh\u00fd\u0148aj sa. Tla\u010d pupok smerok k chrbtici.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"4\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/S_J8gEzdcYA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Triceps v predklone<\/h2>\n\n\n\n<p class=\"has-text-align-center\">Presunieme sa do predklonu, kde si precvi\u010d\u00edme triceps. Jednu nohu si vylo\u017e\u00edme na step, aby sme ho zablokovali a v kontrolovanom predklone budeme vykon\u00e1va\u0165 tricepsov\u00e9 kicky.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/tMifTiRFoKE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Vystup na step + aktiv\u00e1cia bicepsu<\/h2>\n\n\n\n<p class=\"has-text-align-center\">V\u00fdstupy na step spolu s bicepsov\u00fdm cvikom. N\u00e1dhern\u00e1 kombin\u00e1cia, kde popri silov\u00e9mu tr\u00e9ningu budete c\u00edti\u0165 aj kardio tr\u00e9ning.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"6\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/8Ch5chLDT_I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0164ahy na chrb\u00e1t v predklone<\/h2>\n\n\n\n<p class=\"has-text-align-center\">A prejde na cvik na chrb\u00e1t. V kontrolovanom predkone sa budeme sna\u017ei\u0165 \u0165aha\u0165 ruky v pokr\u010denom lakti za chrb\u00e1t.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"7\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/DRuSrjVXAoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Triceps v \u013eahu<\/h2>\n\n\n\n<p class=\"has-text-align-center\">Cvik v \u013eahu pre triceps. Expander je up\u00e4vnen\u00fd za hlavou, vykon\u00e1vame pln\u00fa extenziu tricepsu a sna\u017e\u00edme sa vr\u00e1\u0165i\u0165 do maxim\u00e1lnej flexie.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"8\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/3vATghzZjew?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Chrb\u00e1t v sede<\/h2>\n\n\n\n<p class=\"has-text-align-center\">Skvel\u00fd cvik na chrb\u00e1t v sede. Ruky smeruj\u00fa do poz\u00edcie T, to znamen\u00e1, \u017ee budeme \u0165aha\u0165 lakte a z\u00e1p\u00e4stie do v\u00fd\u0161ky ramien.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"10\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/NrkgQYNUIdk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Biceps v sede<\/h2>\n\n\n\n<p class=\"has-text-align-center\">Skvel\u00fd cvik na biceps v sede. Ruky s\u00fa vystret\u00e9 v rovine ramien, budeme sa sna\u017ei\u0165 pritiahn\u00fa\u0165 ruky smerom k u\u0161iam bez toho aby lakte klesli dole.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"11\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/P56akAhFShg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Cel\u00fd tr\u00e9ning n\u00e1jdete tu<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"18min FULL BODY\/ STEP AND BAND ARE NEEDED\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/a1P9KQaANzM?start=42&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Super tr\u00e9ning so stepom a gumami Step je jedine\u010dn\u00e9 n\u00e1\u010dinie, ktor\u00e9 m\u00f4\u017ete vyu\u017ei\u0165 na kardio a posi\u013e\u0148ovac\u00ed tr\u00e9ning. S\u00fa jednoduch\u00e9 stepy, ktor\u00e9 maj\u00fa iba jeden level, ale potom s\u00fa aj sofistikovan\u00e9, ktor\u00e9 maj\u00fa 2 a\u017e 3 levely. Je d\u00f4le\u017eit\u00e9 si vybra\u0165 step, ktor\u00fd bude stabiln\u00fd a dos\u0165 \u0161irok\u00fd na to, aby V\u00e1m vo\u0161lo cel\u00e9 chodidlo&#8230;.<\/p>\n","protected":false},"author":2,"featured_media":791,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[142],"tags":[],"class_list":["post-787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tr\u00e9ning so stepom Reebok a expandermi - I wanna Ivana<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/iwannaivana.com\/sk\/trening-so-stepom-reebok-a-expandermi\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ning so stepom Reebok a expandermi - I wanna Ivana\" \/>\n<meta property=\"og:description\" content=\"Super tr\u00e9ning so stepom a gumami Step je jedine\u010dn\u00e9 n\u00e1\u010dinie, ktor\u00e9 m\u00f4\u017ete vyu\u017ei\u0165 na kardio a posi\u013e\u0148ovac\u00ed tr\u00e9ning. S\u00fa jednoduch\u00e9 stepy, ktor\u00e9 maj\u00fa iba jeden level, ale potom s\u00fa aj sofistikovan\u00e9, ktor\u00e9 maj\u00fa 2 a\u017e 3 levely. Je d\u00f4le\u017eit\u00e9 si vybra\u0165 step, ktor\u00fd bude stabiln\u00fd a dos\u0165 \u0161irok\u00fd na to, aby V\u00e1m vo\u0161lo cel\u00e9 chodidlo....\" \/>\n<meta property=\"og:url\" content=\"https:\/\/iwannaivana.com\/sk\/trening-so-stepom-reebok-a-expandermi\/\" \/>\n<meta property=\"og:site_name\" content=\"I wanna Ivana\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-27T12:35:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-18T22:13:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/iwannaivana.com\/wp-content\/uploads\/2023\/04\/2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"855\" \/>\n\t<meta property=\"og:image:height\" content=\"633\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"yywanna@yahoo.fr\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"yywanna@yahoo.fr\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 min\u00faty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/trening-so-stepom-reebok-a-expandermi\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/trening-so-stepom-reebok-a-expandermi\\\/\"},\"author\":{\"name\":\"yywanna@yahoo.fr\",\"@id\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/#\\\/schema\\\/person\\\/083de16445bebf148804ce5f294aeab3\"},\"headline\":\"Tr\u00e9ning so stepom Reebok a expandermi\",\"datePublished\":\"2023-04-27T12:35:31+00:00\",\"dateModified\":\"2025-10-18T22:13:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/trening-so-stepom-reebok-a-expandermi\\\/\"},\"wordCount\":539,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/trening-so-stepom-reebok-a-expandermi\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/iwannaivana.com\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/2.png\",\"articleSection\":[\"Tr\u00e9ning\"],\"inLanguage\":\"sk-SK\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/trening-so-stepom-reebok-a-expandermi\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/trening-so-stepom-reebok-a-expandermi\\\/\",\"url\":\"https:\\\/\\\/iwannaivana.com\\\/sk\\\/trening-so-stepom-reebok-a-expandermi\\\/\",\"name\":\"Tr\u00e9ning so stepom Reebok a expandermi - 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