{"id":255880,"date":"2021-05-17T08:00:00","date_gmt":"2021-05-17T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=255880"},"modified":"2021-05-30T16:08:44","modified_gmt":"2021-05-30T14:08:44","slug":"domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/","title":{"rendered":"Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho"},"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\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/#Idealni_trenink_se_sklada_z_techto_5_casti\" title=\"Ide\u00e1ln\u00ed tr\u00e9nink se skl\u00e1d\u00e1 z t\u011bchto 5 \u010d\u00e1st\u00ed&nbsp;\">Ide\u00e1ln\u00ed tr\u00e9nink se skl\u00e1d\u00e1 z t\u011bchto 5 \u010d\u00e1st\u00ed&nbsp;<\/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\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/#Jak_na_trenink_bricha\" title=\"Jak na tr\u00e9nink b\u0159icha?\">Jak na tr\u00e9nink b\u0159icha?<\/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\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/#Proc_byste_meli_cvicit_bricho\" title=\"Pro\u010d byste m\u011bli cvi\u010dit b\u0159icho?\">Pro\u010d byste m\u011bli cvi\u010dit b\u0159icho?<\/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\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/#Jak_cvicit_bricho_Pomuze_vam_rychly_6minutovy_trenink_na_posileni_bricha\" title=\"Jak cvi\u010dit b\u0159icho? Pom\u016f\u017ee v\u00e1m rychl\u00fd 6minutov\u00fd tr\u00e9nink na pos\u00edlen\u00ed b\u0159icha&nbsp;\">Jak cvi\u010dit b\u0159icho? Pom\u016f\u017ee v\u00e1m rychl\u00fd 6minutov\u00fd tr\u00e9nink na pos\u00edlen\u00ed b\u0159icha&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/#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>Co stihnete b\u011bhem 6 minut? Mo\u017en\u00e1 nachystat sn\u00eddani, pod\u00edvat se na p\u00e1r p\u0159\u00edsp\u011bvk\u016f ze soci\u00e1ln\u00edch s\u00edt\u00ed nebo vid\u011bt t\u00e9m\u011b\u0159 cel\u00fd blok reklam v televizi. A k tomu si m\u016f\u017eete p\u0159idat tr\u00e9nink b\u0159icha, kter\u00fd jsme pro v\u00e1s nato\u010dili. <strong>Pevn\u00e9 b\u0159icho nen\u00ed jen symbolem skv\u011bl\u00e9 kondice, ale tak\u00e9 v\u00e1m pom\u016f\u017ee zlep\u0161it dr\u017een\u00ed t\u011bla, co\u017e ocen\u00edte v ka\u017edodenn\u00edm \u017eivot\u011b. <\/strong>Z dne\u0161n\u00edho \u010dl\u00e1nku si krom\u011b inspirace na cvi\u010den\u00ed tak\u00e9 odnesete tipy, z jak\u00fdch \u010d\u00e1st\u00ed by se m\u011bl skl\u00e1dat spr\u00e1vn\u00fd tr\u00e9nink, a dozv\u00edte se, na co si p\u0159i tr\u00e9ninku b\u0159icha d\u00e1t pozor.&nbsp;<\/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=\"Idealni_trenink_se_sklada_z_techto_5_casti\"><\/span>Ide\u00e1ln\u00ed tr\u00e9nink se skl\u00e1d\u00e1 z t\u011bchto 5 \u010d\u00e1st\u00ed&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e m\u00e1te v pl\u00e1nu odcvi\u010dit b\u0159icho podle na\u0161eho videa nebo v\u00e1s \u010dek\u00e1 jak\u00e1koliv jin\u00e1 aktivita, m\u011bli byste se dr\u017eet z\u00e1kladn\u00ed struktury pro spr\u00e1vn\u00fd tr\u00e9nink. Pokud m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed a z pr\u00e1ce jdete rovnou cvi\u010dit, tak nen\u00ed nejlep\u0161\u00ed n\u00e1pad po opu\u0161t\u011bn\u00ed \u0161atny hned za\u010d\u00edt d\u0159epovat s vahami na hranici va\u0161\u00ed maxim\u00e1lky nebo odstartovat intenzivn\u00ed HIIT. To m\u016f\u017ee v\u00e9st ke zran\u011bn\u00ed, kter\u00e9 v\u00e1s na n\u011bjakou dobu vy\u0159ad\u00ed ze \u201chry\u201d. Proto je d\u016fle\u017eit\u00e9 se na cvi\u010den\u00ed p\u0159ipravit, nepodcenit rozcvi\u010dku a rozh\u00fdb\u00e1n\u00ed cel\u00e9ho t\u011bla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tato \u010d\u00e1st je d\u016fle\u017eit\u00e1 tak\u00e9 pro hlavu, kterou je t\u0159eba z pracovn\u00edho m\u00f3du p\u0159epnout na ten tr\u00e9ninkov\u00fd. <\/strong>P\u0159em\u00fd\u0161let nad t\u00edm, co jste v pr\u00e1ci nestihli nebo co v\u00e1s je\u0161t\u011b \u010dek\u00e1 doma, nen\u00ed v tuto chv\u00edli na m\u00edst\u011b. <strong>Jste tady, abyste se odreagovali a ud\u011blali n\u011bco pro sv\u00e9 zdrav\u00ed a p\u011bknou postavu.<\/strong>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1124x749.jpg\" alt=\"Pro\u010d se p\u0159ed tr\u00e9ninkem protahovat\" class=\"wp-image-255901\" width=\"843\" height=\"562\" title=\"Pro\u010d se p\u0159ed tr\u00e9ninkem protahovat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zah\u0159ejte se<\/h3>\n\n\n\n<p><strong>Zah\u0159\u00e1t\u00ed slou\u017e\u00ed k tomu, abyste p\u0159ipravili svaly, srdce a pl\u00edce na nadch\u00e1zej\u00edc\u00ed z\u00e1t\u011b\u017e. <\/strong>Rozcvi\u010dka m\u016f\u017ee m\u00edt mnoho podob. Skv\u011ble poslou\u017e\u00ed rychl\u00e1 ch\u016fze cestou do fitka, b\u011bh na m\u00edst\u011b nebo na p\u00e1se, n\u011bkolik angli\u010d\u00e1k\u016f \u010di sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>. Sta\u010d\u00ed, kdy\u017e tuto aktivitu budete d\u011blat 5\u201310 minut. M\u011bli byste se lehce zad\u00fdchat. Nechcete ze sebe hned v prvn\u00ed f\u00e1zi tr\u00e9ninku vydat maximum.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. V\u011bnujte se dynamick\u00e9mu stre\u010dinku<\/h3>\n\n\n\n<p>Na zah\u0159\u00e1t\u00ed hned nava\u017ete dynamick\u00fdm stre\u010dinkem. Prokru\u017ete klouby od hlavy a\u017e k pat\u011b, klidn\u011b tak, jak jste se to u\u010dili v hodin\u00e1ch t\u011blesn\u00e9 v\u00fdchovy na z\u00e1kladn\u00ed \u0161kole. <strong>D\u00edky tomu zlep\u0161\u00edte rozsah pohybu v kloubech a sn\u00ed\u017e\u00edte riziko zran\u011bn\u00ed na tr\u00e9ninku<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o t\u00e9matu rozcvi\u010den\u00ed a protahov\u00e1n\u00ed chcete dozv\u011bd\u011bt detailn\u011bj\u0161\u00ed informace, tak si ur\u010dit\u011b p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed &#8211; jsou opravdu d\u016fle\u017eit\u00e9?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. P\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st tr\u00e9ninku<\/h3>\n\n\n\n<p>Zkuste si u\u017e dop\u0159edu napl\u00e1novat, co v\u00e1s ten den \u010dek\u00e1 za tr\u00e9nink. Vyberte jednu, nebo v\u00edce t\u011blesn\u00fdch parti\u00ed, na kter\u00e9 se ten den zam\u011b\u0159\u00edte. Pot\u00e9 zvolte konkr\u00e9tn\u00ed cviky, po\u010det opakov\u00e1n\u00ed a s\u00e9ri\u00ed. Tak\u00e9 si m\u016f\u017eete napl\u00e1novat \u201ckruh\u00e1\u010d\u201d, HIIT tr\u00e9nink \u010di tabatu. Klidn\u011b si tr\u00e9nink napi\u0161te na pap\u00edr nebo do mobilu, kter\u00fd budete m\u00edt b\u011bhem cvi\u010den\u00ed po ruce. D\u00edky tomu nebudete zmate\u010dn\u011b chodit od jednoho cvi\u010debn\u00edho stroje k druh\u00e9mu a u\u0161et\u0159\u00edte \u010das. <strong>P\u0159i cvi\u010den\u00ed se soust\u0159e\u010fte na spr\u00e1vnou techniku a z\u00e1t\u011b\u017e zvy\u0161ujte postupn\u011b<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee cvi\u010d\u00edte doma, tak v\u00e1m k napl\u00e1nov\u00e1n\u00ed tr\u00e9ninku, v\u0161ech jeho \u010d\u00e1st\u00ed a konkr\u00e9tn\u00edch cvik\u016f pom\u016f\u017ee p\u0159e\u010dten\u00ed \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-1124x750.jpg\" alt=\"Jak si napl\u00e1novat tr\u00e9nink?\" class=\"wp-image-255915\" width=\"843\" height=\"563\" title=\"Jak si napl\u00e1novat tr\u00e9nink?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1224033680.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Hlavn\u011b po intenzivn\u011bj\u0161\u00edm cvi\u010den\u00ed p\u0159idejte cool down<\/h3>\n\n\n\n<p>Po hlavn\u00ed \u010d\u00e1sti m\u00e1te nejsp\u00ed\u0161 je\u0161t\u011b zv\u00fd\u0161en\u00fd srde\u010dn\u00ed tep, jste zad\u00fdchan\u00ed a va\u0161e svaly u\u017e nejsp\u00ed\u0161 volaj\u00ed po klidu. <strong>C\u00edlem cool down f\u00e1ze je dostat tep do b\u011b\u017en\u00fdch hodnot, celkov\u011b se zklidnit a uvolnit svaly, kter\u00e9 jsou je\u0161t\u011b v nap\u011bt\u00ed. <\/strong>Tato \u010d\u00e1st je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e1, pokud m\u00e1te za sebou cvi\u010den\u00ed o vy\u0161\u0161\u00ed intenzit\u011b, jako je t\u0159eba crossfitov\u00e9 WOD, HIIT nebo t\u011b\u017ek\u00fd tr\u00e9nink nohou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Na z\u00e1v\u011br se lehce prot\u00e1hn\u011bte<\/h3>\n\n\n\n<p>I kdy\u017e u\u017e se t\u011b\u0161\u00edte na sprchu a potr\u00e9ninkov\u00e9 j\u00eddlo, v\u011bnujte je\u0161t\u011b p\u00e1r minut statick\u00e9mu stre\u010dinku. <strong>Pom\u016f\u017ee v\u00e1m zlep\u0161it flexibilitu a dr\u017een\u00ed t\u011bla.<\/strong> K podpo\u0159e regenerace m\u016f\u017eete, klidn\u011b pozd\u011bji po tr\u00e9ninku, p\u0159isp\u011bt tak\u00e9 pomoc\u00ed technik s vyu\u017eit\u00edm <a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00edch v\u00e1lc\u016f<\/a> nebo<a href=\"https:\/\/gymbeam.cz\/masazni-pistole-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017en\u00ed pistole<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, \u010d\u00edm v\u0161\u00edm m\u016f\u017eete podpo\u0159it regeneraci sval\u016f, tak si p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1124x751.jpg\" alt=\"Protahov\u00e1n\u00ed po tr\u00e9ninku\" class=\"wp-image-255930\" width=\"843\" height=\"563\" title=\"Protahov\u00e1n\u00ed po tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/DSC01944-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_trenink_bricha\"><\/span>Jak na tr\u00e9nink b\u0159icha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f je d\u016fle\u017eit\u00e9 dodr\u017eovat principy silov\u00e9ho tr\u00e9ninku, stejn\u011b jako u jin\u00fdch svalov\u00fdch parti\u00ed. Taky m\u011bjte na pam\u011bti, \u017ee<strong> samotn\u00fdm posilov\u00e1n\u00edm vyr\u00fdsovan\u00e9 \u201cbuchty\u201d na b\u0159i\u0161e m\u00edt nejsp\u00ed\u0161 nebudete. <\/strong>V prvn\u00ed \u0159ad\u011b je t\u0159eba se dostat na ni\u017e\u0161\u00ed procento tuku \u2013 tedy zhubnout. Toho dos\u00e1hnete tak, \u017ee se dostanete do kalorick\u00e9ho deficitu. Jednodu\u0161e sp\u00e1l\u00edte v\u00edce energie, ne\u017e p\u0159ijmete. Nejv\u00edce se osv\u011bd\u010duje sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem ze stravy a nav\u00fd\u0161it v\u00fddej prost\u0159ednictv\u00edm silov\u00e9ho tr\u00e9ninku, kardia \u010di jin\u00e9 obl\u00edben\u00e9 aktivity. Nezapome\u0148te tak\u00e9 na dostate\u010dnou regeneraci a sp\u00e1nek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O kalorick\u00e9m deficitu a dal\u0161\u00edch d\u016fle\u017eit\u00fdch pravidlech hubnut\u00ed se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9<\/strong><\/a><\/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=\"Proc_byste_meli_cvicit_bricho\"><\/span>Pro\u010d byste m\u011bli cvi\u010dit b\u0159icho?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na siln\u00e9, vypracovan\u00e9 b\u0159i\u0161n\u00ed svaly nen\u00ed jen radost pohled\u011bt. Pln\u00ed v t\u011ble tak\u00e9 d\u016fle\u017eitou funkci. <strong>Jsou toti\u017e sou\u010d\u00e1st\u00ed hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu trupu a p\u00e1te\u0159e, kter\u00fd hraje roli ve spr\u00e1vn\u00e9m dr\u017een\u00ed t\u011bla p\u0159i sportu a tak\u00e9 v b\u011b\u017en\u00e9m \u017eivot\u011b. <\/strong>K pevn\u00e9mu a vypracovan\u00e9mu trupu v\u00e1m jednak pomohou cviky zam\u011b\u0159en\u00e9 na b\u0159icho, ale jsou i dal\u0161\u00ed pohyby, p\u0159i kter\u00fdch jej zapojujete a mo\u017en\u00e1 o tom ani nev\u00edte. Pat\u0159\u00ed mezi n\u011b komplexn\u00ed cviky, jako je mrtv\u00fd tah, d\u0159ep nebo shyb na hrazd\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/File_011-1124x749.jpeg\" alt=\"Pro\u010d cvi\u010dit b\u0159icho?\" class=\"wp-image-255944\" width=\"843\" height=\"562\" title=\"Pro\u010d cvi\u010dit b\u0159icho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/File_011-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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\">Jak\u00e9 jsou benefity pevn\u00e9ho b\u0159icha?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>d\u00edky pevn\u00e9mu st\u0159edu t\u011bla v\u00e1s nebudou bolet z\u00e1da<\/strong><\/li><li><strong>zlep\u0161\u00edte dr\u017een\u00ed t\u011bla<\/strong><\/li><li><strong>budete m\u00edt u\u017e\u0161\u00ed pas<\/strong><\/li><li><strong>podpo\u0159\u00edte funk\u010dn\u00ed s\u00edlu<\/strong> \u2013 ta v\u00e1m pom\u016f\u017ee na tr\u00e9ninku i p\u0159i ka\u017edodenn\u00edch pohybech<\/li><li><strong>pokud b\u011bh\u00e1te, tak v\u00e1m pevn\u00fd st\u0159ed t\u011bla pom\u016f\u017ee zlep\u0161it techniku b\u011bhu<\/strong><\/li><li><strong>budete m\u00edt lep\u0161\u00ed balanc<\/strong> \u2013 d\u00edky tomu t\u0159eba jen tak nespadnete, kdy\u017e budete st\u00e1t v autobuse a ten prudce zabrzd\u00ed <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20137]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_bricho_Pomuze_vam_rychly_6minutovy_trenink_na_posileni_bricha\"><\/span>Jak cvi\u010dit b\u0159icho? Pom\u016f\u017ee v\u00e1m rychl\u00fd 6minutov\u00fd tr\u00e9nink na pos\u00edlen\u00ed b\u0159icha&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento 6minutov\u00fd tr\u00e9nink m\u016f\u017eete za\u0159adit samostatn\u011b nebo v kombinaci s tr\u00e9ninkem dal\u0161\u00edch t\u011blesn\u00fdch parti\u00ed. P\u0159ed za\u010d\u00e1tkem se lehce zah\u0159ejte a rozh\u00fdbejte cel\u00e9 t\u011blo. Po jeho ukon\u010den\u00ed se lehce prot\u00e1hn\u011bte \u2013 vyzkou\u0161ejte t\u0159eba j\u00f3govou pozici <a href=\"https:\/\/thumbs.gfycat.com\/DarkDentalJackal-max-1mb.gif\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kobry<\/a>. Taky m\u016f\u017eete vle\u017ee na z\u00e1dech pokr\u010dit kolena a p\u0159it\u00e1hnout je k hrudn\u00edku. Pot\u00e9 je polo\u017ete na stranu, zat\u00edmco hrudn\u00edk a hlavu oto\u010dte druh\u00fdm sm\u011brem, d\u00edky tomu kr\u00e1sn\u011b prot\u00e1hnete \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg\" alt=\"Jak cvi\u010dit b\u0159icho?\" class=\"wp-image-255958\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/1618319138125931-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Co pot\u0159ebujete p\u0159ed tr\u00e9ninkem v\u011bd\u011bt?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>nepot\u0159ebujete k n\u011bmu \u017e\u00e1dn\u00e9 n\u00e1\u010din\u00ed<\/strong>, sta\u010d\u00ed jen <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-green-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eka<\/a><\/li><li><strong>tr\u00e9nink obsahuje 7 cvik\u016f&nbsp;<\/strong><\/li><li><strong>procvi\u010d\u00edte komplexn\u011b p\u0159\u00edm\u00e9, spodn\u00ed i \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly<\/strong><\/li><li><strong>cvi\u010d\u00edte 45 sekund<\/strong><\/li><li><strong>n\u00e1sleduje 20sekundov\u00e1 pauza<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cviky na b\u0159icho: Na co si d\u00e1t b\u011bhem tr\u00e9ninku pozor?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>1. Zkracova\u010dky<\/strong><\/h4>\n\n\n\n<p>Dbejte na to, abyste m\u011bli spodn\u00ed \u010d\u00e1st zad (bedern\u00ed oblast) celou dobu pevn\u011b na podlo\u017ece. Zpevn\u011bte b\u0159icho. Dole je n\u00e1dech a v horn\u00ed poloze v\u00fddech.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>2. \u0160ikm\u00e9 zkracova\u010dky<\/strong><\/h4>\n\n\n\n<p>Op\u011bt dr\u017ete bedra p\u0159itisknut\u00e1 k podlo\u017ece po celou dobu cviku. Vydechn\u011bte v horn\u00ed pozici a v\u00e1\u0161 loket se m\u016f\u017ee lehce dotknout prot\u011bj\u0161\u00edho kolena&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>3. \u0160ikm\u00e9 zkracova\u010dky s nata\u017een\u00fdma nohama<\/strong><\/h4>\n\n\n\n<p>Op\u011bt si hl\u00eddejte p\u0159itisknutou spodn\u00ed \u010d\u00e1st zad k podlo\u017ece, nezapome\u0148te d\u00fdchat v horn\u00ed pozici a nohy klidn\u011b lehce pokr\u010dte.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>4. Obr\u00e1cen\u00e9 zkracova\u010dky s natahov\u00e1n\u00edm a kr\u010den\u00edm kolen&nbsp;<\/strong><\/h4>\n\n\n\n<p>Tento cvik se skl\u00e1d\u00e1 ze dvou pozic. V t\u00e9 prvn\u00ed dejte pozor, abyste m\u011bli spodn\u00ed \u010d\u00e1st zad p\u0159itla\u010denou k podlo\u017ece. Kdy\u017e natahujete nohy v doln\u00ed pozici, tak myslete na to, \u017ee \u010d\u00edm bl\u00ed\u017e k podlaze je budete m\u00edt, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed. Vydechujte, kdy\u017e zved\u00e1te nohy nahoru.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>5. P\u0159itahov\u00e1n\u00ed noh v planku<\/strong><\/h4>\n\n\n\n<p>P\u0159i tomto cviku je d\u016fle\u017eit\u00e9 m\u00edt po celou dobu pevn\u00fd st\u0159ed t\u011bla. Obzvl\u00e1\u0161\u0165 dejte pozor na to, aby se v\u00e1m neproh\u00fdbala bedra. Vydechujte p\u0159i p\u0159\u00edtahu nohy k t\u011blu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>6. Doteky ramen v pozici na \u010dty\u0159ech s koleny nad zem\u00ed<\/strong><\/h4>\n\n\n\n<p>V t\u00e9to pozici tak\u00e9 dbejte na pevn\u00fd st\u0159ed t\u011bla a kolena m\u011bjte t\u011bsn\u011b nad zem\u00ed. Vydechujte p\u0159i doteku ramen.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>7. Bo\u010dn\u00ed plank se st\u0159\u00edd\u00e1n\u00edm stran<\/strong><\/h4>\n\n\n\n<p>Ani p\u0159i tomto cviku nen\u00ed dobr\u00e9 povolovat nap\u011bt\u00ed v oblasti b\u0159i\u0161n\u00edch sval\u016f a p\u00e1nve. St\u0159\u00eddejte strany a vydechujte p\u0159i zvednut\u00ed pa\u017ee nahoru.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vzorov\u00fd dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink na pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout I 6-minutov\u00fd efektivn\u00ed tr\u00e9nink na b\u0159icho I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/VrhcVcxXOHE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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>Spr\u00e1vn\u00fd tr\u00e9nink by m\u011bl m\u00edt ur\u010ditou strukturu. <strong>Pro prevenci zran\u011bn\u00ed, skv\u011bl\u00e9 v\u00fdsledky a celkov\u00fd pocit z dob\u0159e odveden\u00e9 pr\u00e1ce nejl\u00e9pe ud\u011bl\u00e1te, kdy\u017e se p\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed lehce rozcvi\u010d\u00edte a po n\u00ed za\u0159ad\u00edte cool down a stre\u010dink.<\/strong> Na to nezapome\u0148te ani v p\u0159\u00edpad\u011b, \u017ee se chyst\u00e1te na n\u00e1\u0161 6minutov\u00fd tr\u00e9nink na b\u0159icho. <strong>Pravideln\u00e9 procvi\u010dov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f v\u00e1m pom\u016f\u017ee zlep\u0161it dr\u017een\u00ed t\u011bla, funk\u010dn\u00ed s\u00edlu a tak\u00e9 balanc<\/strong>. Tak na co je\u0161t\u011b \u010dek\u00e1te?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e jste zkou\u0161eli cvi\u010dit podle na\u0161eho tr\u00e9ninku b\u0159icha? Jak\u00e9 cviky na tuto partii m\u00e1te nejrad\u0161i, a kter\u00e9 byste ve sv\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu rad\u011bji nevid\u011bli? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch. A pokud se v\u00e1m \u010dl\u00e1nek s tipy na tr\u00e9nink b\u0159icha l\u00edbil, tak jej nezapome\u0148te sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli.&nbsp;<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Pevn\u00e9 b\u0159icho je symbol skv\u011bl\u00e9 kondice a nav\u00edc pom\u00e1h\u00e1 zlep\u0161it dr\u017een\u00ed t\u011bla. N\u00e1\u0161 efektivn\u00ed tr\u00e9nink b\u0159icha v\u00e1m zabere m\u00e1lo \u010dasu a pot\u0159ebujete na n\u011bj jen podlo\u017eku na cvi\u010den\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":255883,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6453,6441,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-255880","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviceni","10":"tag-cviky-s-vlastni-vahou","11":"tag-trenink","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>Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"M\u00e1te 6 minut? 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