{"id":258434,"date":"2021-05-17T16:20:32","date_gmt":"2021-05-17T14:20:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258434"},"modified":"2023-03-15T11:08:39","modified_gmt":"2023-03-15T10:08:39","slug":"domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/","title":{"rendered":"Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/#Idealny_trening_sa_sklada_z_tychto_5_casti\" title=\"Ide\u00e1lny tr\u00e9ning sa sklad\u00e1 z t\u00fdchto 5 \u010dast\u00ed&nbsp;\">Ide\u00e1lny tr\u00e9ning sa sklad\u00e1 z t\u00fdchto 5 \u010dast\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.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/#Ako_na_trening_brucha\" title=\"Ako na tr\u00e9ning brucha?\">Ako na tr\u00e9ning brucha?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/#Preco_by_ste_mali_cvicit_brucho\" title=\"Pre\u010do by ste mali cvi\u010di\u0165 brucho?\">Pre\u010do by ste mali cvi\u010di\u0165 brucho?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/#Ako_cvicit_brucho_Pomoze_vam_rychly_6-minutovy_trening_na_posilnenie_brucha\" title=\"Ako cvi\u010di\u0165 brucho? Pom\u00f4\u017ee v\u00e1m r\u00fdchly 6-min\u00fatov\u00fd tr\u00e9ning na posilnenie brucha&nbsp;\">Ako cvi\u010di\u0165 brucho? Pom\u00f4\u017ee v\u00e1m r\u00fdchly 6-min\u00fatov\u00fd tr\u00e9ning na posilnenie brucha&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010co stihnete za 6 min\u00fat? Mo\u017eno nachysta\u0165 ra\u0148ajky, pozrie\u0165 nieko\u013eko pr\u00edspevkov na soci\u00e1lnych sie\u0165ach alebo vidie\u0165 takmer cel\u00fd blok rekl\u00e1m v telev\u00edzii. A k tomu si m\u00f4\u017eete prida\u0165 tr\u00e9ning brucha, ktor\u00fd sme pre v\u00e1s nato\u010dili. <strong>Pevn\u00e9 brucho nie je len symbolom skvelej kond\u00edcie, ale pom\u00f4\u017ee v\u00e1m tie\u017e zlep\u0161i\u0165 dr\u017eanie tela, \u010do ocen\u00edte v ka\u017edodennom \u017eivote. <\/strong>Z dne\u0161n\u00e9ho \u010dl\u00e1nku si okrem in\u0161pir\u00e1cie na cvi\u010denie odnesiete aj tipy, z ak\u00fdch \u010dast\u00ed by sa mal sklada\u0165 spr\u00e1vny tr\u00e9ning. Navy\u0161e sa dozviete, na \u010do si treba da\u0165 pozor pri tr\u00e9ningu brucha.<\/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=\"Idealny_trening_sa_sklada_z_tychto_5_casti\"><\/span>Ide\u00e1lny tr\u00e9ning sa sklad\u00e1 z t\u00fdchto 5 \u010dast\u00ed&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nech u\u017e m\u00e1te v pl\u00e1ne odcvi\u010di\u0165 brucho pod\u013ea n\u00e1\u0161ho videa alebo v\u00e1s \u010dak\u00e1 ak\u00e1ko\u013evek in\u00e1 aktivita, mali by ste sa dr\u017ea\u0165 z\u00e1kladnej \u0161trukt\u00fary pre spr\u00e1vny tr\u00e9ning. Ak m\u00e1te sedav\u00e9 zamestnanie a z pr\u00e1ce idete rovno cvi\u010di\u0165, nie je najlep\u0161\u00ed n\u00e1pad za\u010da\u0165 hne\u010f po opusten\u00ed \u0161atne drepova\u0165 s v\u00e1hami na hranici va\u0161ej maxim\u00e1lky alebo od\u0161tartova\u0165 intenz\u00edvny HIIT. To m\u00f4\u017ee vies\u0165 k zraneniu, ktor\u00e9 v\u00e1s na nejak\u00fd \u010das vyrad\u00ed z hry. Preto je d\u00f4le\u017eit\u00e9 sa na cvi\u010denie pripravi\u0165, nepodceni\u0165 rozcvi\u010dku a rozh\u00fdbanie cel\u00e9ho tela.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>T\u00e1to \u010das\u0165 je d\u00f4le\u017eit\u00e1 aj pre hlavu, ktor\u00fa je potrebn\u00e9 z pracovn\u00e9ho re\u017eimu prepn\u00fa\u0165 na ten tr\u00e9ningov\u00fd. <\/strong>Prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, \u010do ste v pr\u00e1ci nestihli alebo \u010do v\u00e1s e\u0161te \u010dak\u00e1 doma, nie je v tejto chv\u00edli na mieste. <strong>Ste tu, aby ste sa odreagovali a urobili nie\u010do pre svoje zdravie a pekn\u00fa postavu.<\/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\/IMG_4828-1124x749.jpg\" alt=\"Pre\u010do sa pred tr\u00e9ningom na\u0165ahova\u0165\" class=\"wp-image-255901\" width=\"843\" height=\"562\" title=\"Pre\u010do sa pred tr\u00e9ningom na\u0165ahova\u0165\" 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. Rozohrejte sa<\/h3>\n\n\n\n<p><strong>Rozohriatie sl\u00fa\u017ei na to, aby ste si pripravili svaly, srdce a p\u013e\u00faca na najbli\u017e\u0161iu z\u00e1\u0165a\u017e. <\/strong>Rozcvi\u010dka m\u00f4\u017ee ma\u0165 mnoho pod\u00f4b. V\u00fdborne posl\u00fa\u017ei r\u00fdchla ch\u00f4dza cestou do fitka, beh na mieste alebo na p\u00e1se, nieko\u013eko angli\u010d\u00e1kov \u010di sk\u00e1kan\u00ed cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-black-gymbeam.html\" target=\"_blank\" aria-label=\"\u0161vihadlo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>. Sta\u010d\u00ed, ke\u010f budete t\u00fato aktivitu robi\u0165 5 \u2013 10 min\u00fat. Mali by ste sa \u013eahko zad\u00fdcha\u0165. Nechcete predsa zo seba hne\u010f v prvej f\u00e1ze tr\u00e9ningu vyda\u0165 maximum.<\/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. Venujte sa dynamick\u00e9mu stre\u010dingu<\/h3>\n\n\n\n<p>Na rozohriatie hne\u010f navia\u017ete dynamick\u00fd stre\u010ding. Kr\u00fa\u017ete k\u013abmi od hlavy a\u017e k p\u00e4t\u00e1m, pokojne tak, ako ste sa u\u010dili na hodin\u00e1ch telesnej v\u00fdchovy na z\u00e1kladnej \u0161kole. <strong>V\u010faka tomu zlep\u0161\u00edte rozsah pohybu v k\u013aboch a zn\u00ed\u017eite riziko zranen\u00ed na tr\u00e9ningu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o t\u00e9me rozcvi\u010denia a na\u0165ahovania chcete dozvedie\u0165 detailnej\u0161ie inform\u00e1cie, tak si ur\u010dite pre\u010d\u00edtajte \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie &#8211; s\u00fa naozaj d\u00f4le\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. Prejdite na hlavn\u00fa \u010das\u0165 tr\u00e9ningu<\/h3>\n\n\n\n<p>Sk\u00faste si u\u017e dopredu napl\u00e1nova\u0165, \u010do v\u00e1s v ten de\u0148 \u010dak\u00e1 za tr\u00e9ning. Vyberte si jednu alebo viac telesn\u00fdch parti\u00ed, na ktor\u00e9 sa v dan\u00fd de\u0148 zameriate. Potom zvo\u013ete konkr\u00e9tne cviky, po\u010det opakovan\u00ed a s\u00e9ri\u00ed. Tie\u017e si m\u00f4\u017eete napl\u00e1nova\u0165 \u201ekruh\u00e1\u010d\u201c, HIIT tr\u00e9ning \u010di tabatu. Pokojne si tr\u00e9ning nap\u00ed\u0161te na papier alebo do mobilu, ktor\u00fd budete ma\u0165 po\u010das cvi\u010denia po ruke. V\u010faka tomu nebudete zm\u00e4to\u010dne chodi\u0165 od jedn\u00e9ho stroja na cvi\u010denie k druh\u00e9mu a u\u0161etr\u00edte \u010das. <strong>Pri cvi\u010den\u00ed sa s\u00fastre\u010fte na spr\u00e1vnu techniku a z\u00e1\u0165a\u017e zvy\u0161ujte postupne<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 pr\u00edpade, \u017ee cvi\u010d\u00edte doma, tak v\u00e1m k napl\u00e1novaniu tr\u00e9ningu, v\u0161etk\u00fdch jeho \u010dast\u00ed a konkr\u00e9tnych cvikov pom\u00f4\u017ee pre\u010d\u00edtanie \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/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=\"Ako si napl\u00e1nova\u0165 tr\u00e9ning?\" class=\"wp-image-255915\" width=\"843\" height=\"563\" title=\"Ako si napl\u00e1nova\u0165 tr\u00e9ning?\" 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. Pridajte cool down hlavne po intenz\u00edvnej\u0161om cvi\u010den\u00ed<\/h3>\n\n\n\n<p>Po hlavnej \u010dasti m\u00e1te pravdepodobne e\u0161te zv\u00fd\u0161en\u00fd srdcov\u00fd tep, ste zad\u00fdchan\u00ed a va\u0161e svaly u\u017e najsk\u00f4r volaj\u00fa po oddychu. <strong>Cie\u013eom cool down f\u00e1zy je dosta\u0165 tep do be\u017en\u00fdch hodn\u00f4t, celkovo sa upokoji\u0165 a uvo\u013eni\u0165 si svaly, ktor\u00e9 s\u00fa e\u0161te v nap\u00e4t\u00ed. <\/strong>T\u00e1to \u010das\u0165 je obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e1, pokia\u013e m\u00e1te za sebou cvi\u010denie s vy\u0161\u0161ou intenzitou, ako je napr\u00edklad crossfitov\u00fd WOD, HIIT alebo \u0165a\u017ek\u00fd tr\u00e9ning n\u00f4h.<\/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\u00e1ver sa \u013eahko pona\u0165ahujte<\/h3>\n\n\n\n<p>Aj ke\u010f sa u\u017e te\u0161\u00edte na sprchu a potr\u00e9ningov\u00e9 jedlo, venujte e\u0161te nieko\u013eko min\u00fat statick\u00e9mu stre\u010dingu. <strong>Pom\u00f4\u017ee v\u00e1m zlep\u0161i\u0165 flexibilitu a dr\u017eanie tela.<\/strong> K podpore regener\u00e1cie m\u00f4\u017eete pokojne nesk\u00f4r po tr\u00e9ningu, prispie\u0165 tie\u017e pomocou techn\u00edk s vyu\u017eit\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017enych valcov<\/a> alebo<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017enej pi\u0161tole<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, \u010d\u00edm v\u0161etk\u00fdm m\u00f4\u017eete podpori\u0165 regener\u00e1ciu svalov, tak si pre\u010d\u00edtajte \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/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=\"Na\u0165ahovanie po tr\u00e9ningu\" class=\"wp-image-255930\" width=\"843\" height=\"563\" title=\"Na\u0165ahovanie po tr\u00e9ningu\" 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=\"Ako_na_trening_brucha\"><\/span>Ako na tr\u00e9ning brucha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na posilnenie bru\u0161n\u00fdch svalov je d\u00f4le\u017eit\u00e9 dodr\u017eiava\u0165 princ\u00edpy silov\u00e9ho tr\u00e9ningu, rovnako ako u in\u00fdch svalov\u00fdch parti\u00ed. Tie\u017e majte na pam\u00e4ti, \u017ee<strong> samotn\u00fdm posil\u0148ovan\u00edm vyrysovan\u00e9 tehli\u010dky na bruchu ma\u0165 najsk\u00f4r nebudete<\/strong>. V prvom rade je potrebn\u00e9 dosta\u0165 sa na ni\u017e\u0161ie percento tuku \u2013 teda schudn\u00fa\u0165. To dosiahnete tak, \u017ee sa dostanete do kalorick\u00e9ho deficitu. Jednoducho sp\u00e1lite viac energie, ne\u017e prijmete. Najviac sa osved\u010duje zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem zo stravy a nav\u00fd\u0161i\u0165 v\u00fddaj prostredn\u00edctvom silov\u00e9ho tr\u00e9ningu, kardia \u010di inej ob\u013e\u00fabenej aktivity. Nezabudnite tie\u017e na dostato\u010dn\u00fa regener\u00e1ciu a sp\u00e1nok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O kalorickom deficite a \u010fal\u0161\u00edch d\u00f4le\u017eit\u00fdch pravidl\u00e1ch chudnutia sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\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=\"Preco_by_ste_mali_cvicit_brucho\"><\/span>Pre\u010do by ste mali cvi\u010di\u0165 brucho?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na siln\u00e9, vypracovan\u00e9 bru\u0161n\u00e9 svaly nie je len rados\u0165 pozera\u0165 sa. Plnia v tele tie\u017e d\u00f4le\u017eit\u00fa funkciu. <strong>S\u00fa toti\u017e s\u00fa\u010das\u0165ou hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu trupu a chrbtice, ktor\u00fd hr\u00e1 rolu v spr\u00e1vnom dr\u017ean\u00ed tela pri \u0161porte aj v be\u017enom \u017eivote. <\/strong>K pevn\u00e9mu a vypracovan\u00e9mu trupu v\u00e1m pom\u00f4\u017eu jednak cviky zameran\u00e9 na brucho, jednak \u010fal\u0161ie pohyby, pri ktor\u00fdch ho zap\u00e1jate a mo\u017eno o tom ani neviete. Patria medzi ne komplexn\u00e9 cviky, ako je m\u0155tvy \u0165ah, drep alebo zhyb na hrazde. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Pre\u010do cvi\u010di\u0165 brucho?\" class=\"wp-image-255944\" width=\"843\" height=\"562\" title=\"Pre\u010do cvi\u010di\u0165 brucho?\" 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\">Ak\u00e9 s\u00fa benefity pevn\u00e9ho brucha?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>v\u010faka pevn\u00e9mu stredu tela v\u00e1s nebude bolie\u0165 chrb\u00e1t<\/strong><\/li><li><strong>zlep\u0161\u00edte si dr\u017eanie tela<\/strong><\/li><li><strong>budete ma\u0165 u\u017e\u0161\u00ed p\u00e1s<\/strong><\/li><li><strong>podpor\u00edte funk\u010dn\u00fa silu<\/strong> \u2013 t\u00e1 v\u00e1m pom\u00f4\u017ee na tr\u00e9ningu aj pri ka\u017edodenn\u00fdch pohyboch<\/li><li><strong>ak beh\u00e1te, pevn\u00fd stred tela v\u00e1m pom\u00f4\u017ee zlep\u0161i\u0165 techniku behu<\/strong><\/li><li><strong>budete ma\u0165 lep\u0161\u00ed balans<\/strong> \u2013 v\u010faka tomu len tak nespadnete, ke\u010f budete st\u00e1\u0165 v autobuse a ten prudko zabrzd\u00ed <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Ako_cvicit_brucho_Pomoze_vam_rychly_6-minutovy_trening_na_posilnenie_brucha\"><\/span>Ako cvi\u010di\u0165 brucho? Pom\u00f4\u017ee v\u00e1m r\u00fdchly 6-min\u00fatov\u00fd tr\u00e9ning na posilnenie brucha&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento 6-min\u00fatov\u00fd tr\u00e9ning m\u00f4\u017eete zaradi\u0165 samostatne alebo v kombin\u00e1cii s tr\u00e9ningom \u010fal\u0161\u00edch telesn\u00fdch parti\u00ed. Pred za\u010diatkom sa \u013eahko zahrejte a rozh\u00fdbte cel\u00e9 telo. Po jeho ukon\u010den\u00ed sa \u013eahko pona\u0165ahujte \u2013 vysk\u00fa\u0161ajte napr\u00edklad jogov\u00fa poz\u00edciu <a class=\"ek-link\" href=\"https:\/\/thumbs.gfycat.com\/DarkDentalJackal-max-1mb.gif\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kobry<\/a>. Tie\u017e m\u00f4\u017eete v \u013eahu na chrbte pokr\u010di\u0165 kolen\u00e1 a pritiahnu\u0165 ich k hrudn\u00edku. Potom ich polo\u017ete na jednu stranu, zatia\u013e \u010do hrudn\u00edk a hlavu oto\u010dte druh\u00fdm smerom, v\u010faka tomu kr\u00e1sne pona\u0165ahujete \u0161ikm\u00e9 bru\u0161n\u00e9 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=\"Ako cvi\u010di\u0165 brucho?\" 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\">\u010co potrebujete vedie\u0165 pred tr\u00e9ningom?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>nepotrebujete k nemu \u017eiadne n\u00e1\u010dinie<\/strong>, sta\u010d\u00ed len <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-green-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eka<\/a><\/li><li><strong>tr\u00e9ning obsahuje 7 cvikov&nbsp;<\/strong><\/li><li><strong>komplexne precvi\u010d\u00edte priame, spodn\u00e9 aj \u0161ikm\u00e9 bru\u0161n\u00e9 svaly<\/strong><\/li><li><strong>cvi\u010d\u00edte 45 sek\u00fand<\/strong><\/li><li><strong>nasleduje 20-sekundov\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 brucho: Na \u010do si da\u0165 pozor po\u010das tr\u00e9ningu?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>1. Skracova\u010dky<\/strong><\/h4>\n\n\n\n<p>Dbajte na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta (bedrov\u00fa oblas\u0165) cel\u00fd \u010das pevne na podlo\u017eke. Spevnite brucho. Dole je n\u00e1dych a v hornej polohe v\u00fddych.&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 skracova\u010dky<\/strong><\/h4>\n\n\n\n<p>Op\u00e4\u0165 dr\u017ete bedr\u00e1 pritla\u010den\u00e9 k podlo\u017eke po cel\u00fd \u010das cviku. Vyd\u00fdchnite v hornej poz\u00edcii a v\u00e1\u0161 lake\u0165 sa m\u00f4\u017ee \u013eahko dotkn\u00fa\u0165 proti\u013eahl\u00e9ho kolena.<\/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 skracova\u010dky s vystret\u00fdmi nohami<\/strong><\/h4>\n\n\n\n<p>Op\u00e4\u0165 si ustr\u00e1\u017ete pritla\u010den\u00fa spodn\u00fa \u010das\u0165 chrbta k podlo\u017eke, nezabudnite d\u00fdcha\u0165 v hornej poz\u00edcii a nohy \u013eahko pokr\u010dte.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>4. Obr\u00e1ten\u00e9 skracova\u010dky s na\u0165ahovan\u00edm a kr\u010den\u00edm kolien&nbsp;<\/strong><\/h4>\n\n\n\n<p>Tento cvik sa sklad\u00e1 z dvoch poz\u00edci\u00ed. V tej prvej dajte pozor, aby ste mali spodn\u00fa \u010das\u0165 chrbta pritla\u010den\u00fa k podlo\u017eke. Ke\u010f na\u0165ahujete nohy v dolnej poz\u00edcii, myslite na to, \u017ee \u010d\u00edm bli\u017e\u0161ie k podlahe ich budete ma\u0165, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed. Vydychujte, ke\u010f dv\u00edhate nohy nahor.&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. Pri\u0165ahovanie n\u00f4h v planku<\/strong><\/h4>\n\n\n\n<p>Pri tomto cviku je d\u00f4le\u017eit\u00e9 ma\u0165 po cel\u00fd \u010das pevn\u00fd stred tela. Obzvl\u00e1\u0161\u0165 dajte pozor na to, aby sa v\u00e1m nepreh\u00fdbali bedr\u00e1. Vydychujte pri pritiahnut\u00ed nohy k telu.&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. Dotyky ramien v poz\u00edcii na \u0161tyroch s kolenami nad zemou<\/strong><\/h4>\n\n\n\n<p>V tejto poz\u00edcii dbajte tie\u017e na pevn\u00fd stred tela a kolen\u00e1 majte tesne nad zemou. Vydychujte pri dotyku ramien.&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\u00fd plank so striedan\u00edm str\u00e1n<\/strong><\/h4>\n\n\n\n<p>Ani pri tomto cviku nie je dobr\u00e9 povoli\u0165 nap\u00e4tie v oblasti bru\u0161n\u00fdch svalov a panvy. Striedajte strany a vydychujte pri zdvihnut\u00ed ruky nahor.&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\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning na posilnenie bru\u0161n\u00fdch svalov<\/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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout I 6-min\u00fatov\u00fd efekt\u00edvny tr\u00e9ning na brucho I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/RC6kmvePyDg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vny tr\u00e9ning by mal ma\u0165 ur\u010dit\u00fa \u0161trukt\u00faru. <strong>Pre prevenciu zranen\u00ed, skvel\u00e9 v\u00fdsledky a celkov\u00fd pocit z dobre vykonanej pr\u00e1ce najlep\u0161ie urob\u00edte, ke\u010f sa pred hlavnou \u010das\u0165ou \u013eahko rozcvi\u010d\u00edte a po nej zarad\u00edte cool down a stre\u010ding.<\/strong> Na to nezabudnite ani v pr\u00edpade, \u017ee sa chyst\u00e1te na n\u00e1\u0161 6-min\u00fatov\u00fd tr\u00e9ning na brucho. <strong>Pravideln\u00e9 precvi\u010dovanie bru\u0161n\u00fdch svalov v\u00e1m pom\u00f4\u017ee zlep\u0161i\u0165 si dr\u017eanie tela, funk\u010dn\u00fa silu aj balans<\/strong>. Tak na \u010do e\u0161te \u010dak\u00e1te?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e ste sk\u00fa\u0161ali cvi\u010di\u0165 pod\u013ea n\u00e1\u0161ho tr\u00e9ningu brucha? Ak\u00e9 cviky na t\u00fato partiu m\u00e1te najrad\u0161ej a ktor\u00e9 by ste vo svojom tr\u00e9ningovom pl\u00e1ne rad\u0161ej nevideli? Pode\u013ete sa o ne s nami v koment\u00e1roch. A ak sa v\u00e1m \u010dl\u00e1nok s tipmi na tr\u00e9ning brucha p\u00e1\u010dil, tak ho nezabudnite zdie\u013ea\u0165 so svojimi priate\u013emi.&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 brucho je symbol skvelej kond\u00edcie a navy\u0161e pom\u00e1ha zlep\u0161i\u0165 dr\u017eanie tela. N\u00e1\u0161 efekt\u00edvny tr\u00e9ning brucha v\u00e1m zaberie m\u00e1lo \u010dasu a potrebujete na\u0148 len podlo\u017eku na cvi\u010denie. <\/p>\n","protected":false},"author":129,"featured_media":255894,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6171,6123,6157,6062],"filter_section":[],"filter_attribute":[13016,13020,13022,13026,13025,13023],"class_list":{"0":"post-258434","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-brucho","9":"tag-cvicenie","10":"tag-cviky-s-vlastnou-vahou","11":"tag-trening","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-spravna-technika-cvicenia","16":"filter_attribute-treningove-chyby-a-tipy","17":"filter_attribute-treningove-plany","18":"h-entry","19":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"M\u00e1te 6 min\u00fat? 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