{"id":283625,"date":"2021-08-02T09:00:00","date_gmt":"2021-08-02T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=283625"},"modified":"2022-03-28T11:02:42","modified_gmt":"2022-03-28T09:02:42","slug":"10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/","title":{"rendered":"10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem"},"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\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/#Proc_cvicit_s_fit_micem\" title=\"Pro\u010d cvi\u010dit s fit m\u00ed\u010dem?\">Pro\u010d cvi\u010dit s fit m\u00ed\u010dem?<\/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\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/#Jak_na_trenink_s_fit_micem\" title=\"Jak na tr\u00e9nink s fit m\u00ed\u010dem?&nbsp;\">Jak na tr\u00e9nink s fit m\u00ed\u010dem?&nbsp;<\/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\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/#10_cviku_s_fit_micem_pro_silny_stred_tela_pevne_nohy_a_zadek\" title=\"10 cvik\u016f s fit m\u00ed\u010dem pro siln\u00fd st\u0159ed t\u011bla, pevn\u00e9 nohy a zadek\">10 cvik\u016f s fit m\u00ed\u010dem pro siln\u00fd st\u0159ed t\u011bla, pevn\u00e9 nohy a zadek<\/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\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/#Vzorovy_trenink_na_bricho_a_zadek_s_fit_micem\" title=\"Vzorov\u00fd tr\u00e9nink na b\u0159icho a zadek s fit m\u00ed\u010dem\">Vzorov\u00fd tr\u00e9nink na b\u0159icho a zadek s fit m\u00ed\u010dem<\/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\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/#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>Velk\u00fd barevn\u00fd m\u00ed\u010d nen\u00ed skv\u011bl\u00fd jen na p\u0159\u00edle\u017eitostn\u00e9 sezen\u00ed nebo ob\u010dasn\u00e9 prota\u017een\u00ed zad. Jedn\u00e1 se o multifunk\u010dn\u00ed tr\u00e9ninkovou pom\u016fcku, se kterou pos\u00edl\u00edte cel\u00e9 t\u011blo a zlep\u0161\u00edte rovnov\u00e1hu. <strong>M\u016f\u017eete si s n\u00edm zacvi\u010dit doma i v posilovn\u011b, a zpest\u0159it tak sv\u016fj tr\u00e9nink.<\/strong> Pokud v\u00e1s u\u017e nebav\u00ed cvi\u010dit s vlastn\u00ed vahou nebo \u010dinkami a pot\u0159ebujete nov\u00fd impulz, fit m\u00ed\u010d pro v\u00e1s m\u016f\u017ee b\u00fdt ide\u00e1ln\u00ed volbou. Cvi\u010den\u00ed s n\u00edm je toti\u017e \u00fa\u010dinn\u00e9 a z\u00e1rove\u0148 z\u00e1bavn\u00e9. V \u010dl\u00e1nku najdete 10 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem, kter\u00fdmi pos\u00edl\u00edte st\u0159ed t\u011bla a tak\u00e9 svaly nohou a h\u00fd\u017ed\u00ed.&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=\"Proc_cvicit_s_fit_micem\"><\/span>Pro\u010d cvi\u010dit s fit m\u00ed\u010dem?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fit m\u00ed\u010d<\/a> je praktick\u00e1 tr\u00e9ninkov\u00e1 pom\u016fcka, kterou si m\u016f\u017eete po\u0159\u00eddit dom\u016f. Jednodu\u0161e ho pomoc\u00ed pumpi\u010dky nafouknete a je p\u0159ipraven na tr\u00e9nink. Ocen\u00ed jej tak\u00e9 lid\u00e9, kte\u0159\u00ed p\u0159i pr\u00e1ci dlouh\u00e9 hodiny sed\u00ed a \u010dasto z toho m\u00edvaj\u00ed pot\u00ed\u017ee se z\u00e1dy<strong>. P\u0159i sezen\u00ed a houp\u00e1n\u00ed na fit m\u00ed\u010di se toti\u017e zapojuj\u00ed svaly hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu<\/strong> (core), co\u017e m\u016f\u017ee ve v\u00fdsledku v\u00e9st k lep\u0161\u00edmu dr\u017een\u00ed t\u011bla. Na m\u00ed\u010di ale nen\u00ed vhodn\u00e9 sed\u011bt cel\u00fd den, proto\u017ee byste tak mohli aktivovan\u00e9 svaly zad a b\u0159icha naopak p\u0159et\u00ed\u017eit. Pro za\u010d\u00e1tek bohat\u011b sta\u010d\u00ed 30 minut. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale chcete z t\u00e9to \u0161ikovn\u00e9 pom\u016fcky vyt\u011b\u017eit maximum, nesta\u010d\u00ed na n\u00ed jen sed\u011bt. M\u011bli byste ji tak\u00e9 zapojit do sv\u00e9 tr\u00e9ninkov\u00e9 rutiny. Tato nestabiln\u00ed pom\u016fcka skv\u011ble <strong>prov\u011b\u0159\u00ed rovnov\u00e1hu a koordina\u010dn\u00ed schopnosti.<\/strong> V p\u0159\u00edpad\u011b, \u017ee se jedn\u00e1 o va\u0161e slab\u00e9 str\u00e1nky, nev\u011b\u0161te hlavu. Pravideln\u00fdm cvi\u010den\u00edm s fit m\u00ed\u010dem se v t\u011bchto oblastech m\u016f\u017eete jednodu\u0161e postupn\u011b zlep\u0161it. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i cvi\u010den\u00ed s <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010dem<\/a> tak\u00e9 <strong>zapoj\u00edte a pos\u00edl\u00edte svaly st\u0159edu t\u011bla, <\/strong>kter\u00e9 se n\u011bkdy naz\u00fdvaj\u00ed core nebo hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. Ten je d\u016fle\u017eit\u00fd nejen pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla p\u0159i ka\u017edodenn\u00edch \u010dinnostech, ale tak\u00e9 p\u0159i jak\u00e9mkoliv sportu. Siln\u00fd st\u0159ed t\u011bla n\u00e1sledn\u011b vyu\u017eijete nap\u0159\u00edklad p\u0159i zved\u00e1n\u00ed t\u011b\u017ek\u00fdch \u010dinek, b\u011bhu a dal\u0161\u00edch obl\u00edben\u00fdch sportovn\u00edch aktivit\u00e1ch. Z\u00e1rove\u0148 tak pos\u00edl\u00edte p\u0159irozenou ochranu t\u011bla p\u0159ed zran\u011bn\u00edm. Podle toho, jak\u00e9 cviky v r\u00e1mci tr\u00e9ninku zvol\u00edte, budete pracovat i na dal\u0161\u00edch t\u011blesn\u00fdch parti\u00edch. S fit m\u00ed\u010dem tak m\u016f\u017eete procvi\u010dit <strong>svaly pa\u017e\u00ed, zad a doln\u00edch kon\u010detin.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud hled\u00e1te dal\u0161\u00ed zp\u016fsoby, jak pos\u00edlit st\u0159ed t\u011bla, vyzkou\u0161ejte t\u0159eba tr\u00e9nink se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem podle \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit se z\u00e1v\u011bsn\u00fdm posilovac\u00edm syst\u00e9mem? Seznamte se s \u00fa\u010dinn\u00fdmi cviky na cel\u00e9 t\u011blo.<\/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\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg\" alt=\"Pro\u010d cvi\u010dit s fit m\u00ed\u010dem?\" class=\"wp-image-283665\" width=\"843\" height=\"562\" title=\"Pro\u010d cvi\u010dit s fit m\u00ed\u010dem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/WhatsApp-Image-2020-08-17-at-00.18.53-3.jpeg 1600w\" 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_s_fit_micem\"><\/span>Jak na tr\u00e9nink s fit m\u00ed\u010dem?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na cvi\u010den\u00ed budete krom\u011b fit m\u00ed\u010de pot\u0159ebovat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatek m\u00edsta kolem sebe. Vyberte si z n\u00ed\u017ee uveden\u00fdch cvik\u016f ty, kter\u00e9 chcete za\u0159adit do tr\u00e9ninku, nebo vyzkou\u0161ejte v\u0161ech 10.&nbsp;&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\">Zacvi\u010dte si t\u0159eba HIIT:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>30 sekund cvi\u010d\u00edte jeden cvik a pak 30 sekund odpo\u010d\u00edv\u00e1te,<\/li><li>n\u00e1sleduje dal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161ech m\u00e1te hotovou jednu s\u00e9rii,<\/li><li>pokud za\u0159ad\u00edte v\u0161ech 10 cvik\u016f, 1 s\u00e9rie potrv\u00e1 10 minut,<\/li><li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu,&nbsp;<\/li><li>takto odcvi\u010dte 2\u20133 s\u00e9rie.<\/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\">Nebo kruhov\u00fd tr\u00e9nink:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>postupn\u011b odcvi\u010d\u00edte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku,<\/li><li>v p\u0159\u00edpad\u011b izometrick\u00fdch cvik\u016f, jako je nap\u0159\u00edklad plank, se sna\u017ete tuto polohu dr\u017eet alespo\u0148 20 sekund,<\/li><li>takto odcvi\u010d\u00edte 2\u20133 s\u00e9rie,<\/li><li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu.&nbsp;<\/li><\/ul>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_cviku_s_fit_micem_pro_silny_stred_tela_pevne_nohy_a_zadek\"><\/span>10 cvik\u016f s fit m\u00ed\u010dem pro siln\u00fd st\u0159ed t\u011bla, pevn\u00e9 nohy a zadek<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S t\u011bmito cviky budete posilovat hlavn\u011b st\u0159ed t\u011bla, ale tak\u00e9 svaly stehen a h\u00fd\u017ed\u00ed. Sna\u017ete se je d\u011blat pomalu a kontrolovan\u011b, proto\u017ee jsou n\u00e1ro\u010dn\u00e9 na stabilitu a koordinaci. P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te <strong>lehce zah\u0159\u00e1t <\/strong>(b\u011bh na m\u00edst\u011b nebo 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>). Pot\u00e9 <strong>rozh\u00fdbejte cel\u00e9 t\u011blo<\/strong> t\u00edm, \u017ee prokrou\u017e\u00edte velk\u00e9 klouby. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti v\u011bnujte p\u00e1r minut <strong>protahov\u00e1n\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Op\u0159ete se p\u0159edlokt\u00edm o m\u00ed\u010d a nat\u00e1hn\u011bte nohy. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet po dobu n\u011bkolika sekund.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank.gif\" alt=\"Jak cvi\u010dit plank na fit m\u00ed\u010di\" class=\"wp-image-283693\" title=\"Jak cvi\u010dit plank na fit m\u00ed\u010di\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rotace<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. Fit m\u00ed\u010d chytn\u011bte nata\u017een\u00fdma rukama, narovnejte se a dr\u017ete jej p\u0159ed t\u011blem.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Aktivujte b\u0159icho a prove\u010fte rotaci s m\u00ed\u010dem na jednu stranu. Pohyb vych\u00e1z\u00ed z cel\u00e9 horn\u00ed poloviny t\u011bla. Pa\u017ee m\u011bjte nata\u017een\u00e9. Vra\u0165te se na st\u0159ed a ud\u011blejte stejn\u00fd pohyb na opa\u010dnou stranu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Kr\u010den\u00ed pa\u017e\u00ed, nedostate\u010dn\u00e1, nebo nadm\u011brn\u00e1 rotace, kulacen\u00ed zad.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Rotacie.gif\" alt=\"Jak cvi\u010dit rotace s fit m\u00ed\u010dem?\" class=\"wp-image-283707\" title=\"Jak cvi\u010dit rotace s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00fdpady&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se a fit m\u00ed\u010d polo\u017ete za sebe. Pokr\u010dte koleno a polo\u017ete n\u00e1rt jedn\u00e9 nohy na m\u00ed\u010d. Druh\u00e1 noha z\u016fst\u00e1v\u00e1 stojn\u00e1. Ruce m\u011bjte pod\u00e9l t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Zpevn\u011bte t\u011blo a nohu na m\u00ed\u010di tla\u010dte dozadu. Pokr\u010dte p\u0159itom op\u011brnou nohu v koleni a pro lep\u0161\u00ed stabilitu m\u016f\u017eete z\u00e1rove\u0148 nat\u00e1hnout ruce dop\u0159edu. Ve spodn\u00ed poloze zkuste t\u011blo dostat t\u00e9m\u011b\u0159 do jedn\u00e9 linie. Nejprve odcvi\u010dte s\u00e9rii na jednu nohu, pot\u00e9 na druhou.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, vyt\u00e1\u010den\u00ed t\u011bla do stran.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Vypady.gif\" alt=\"V\u00fdpady na fit m\u00ed\u010di\" class=\"wp-image-283721\" title=\"Jak cvi\u010dit v\u00fdpady s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. D\u0159epy&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Stoj m\u00edrn\u011b rozkro\u010dn\u00fd zhruba na \u0161\u00ed\u0159i ramen. Chytn\u011bte fit m\u00ed\u010d ze stran, zvedn\u011bte jej nad hlavu a narovnejte se. Aktivujte st\u0159ed t\u011bla. Horn\u00ed kon\u010detiny z\u016fst\u00e1vaj\u00ed nata\u017een\u00e9.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S m\u00ed\u010dem nad hlavou ud\u011blejte d\u0159ep. P\u0159i pohybu si m\u016f\u017eete p\u0159edstavovat, \u017ee dosed\u00e1te na n\u00edzkou \u017eidli. Sna\u017ete se dr\u017eet p\u0159irozen\u00e9 zak\u0159iven\u00ed zad a v\u00e1hu m\u011bjte pevn\u011b rozlo\u017eenou na cel\u00e9m chodidle. Nemus\u00edte j\u00edt a\u017e do hlubok\u00e9 doln\u00ed polohy, \u00fapln\u011b sta\u010d\u00ed, kdy\u017e kolena ohnete do \u00fahlu 90\u00b0.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, p\u0159edkl\u00e1n\u011bn\u00ed se dop\u0159edu, mal\u00fd rozsah pohybu, kolena nejsou v p\u0159\u00edmce s kotn\u00edky a \u0161pi\u010dkami nohou, nedostate\u010dn\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Drep.gif\" alt=\"Jak cvi\u010dit d\u0159epy s fit m\u00ed\u010dem?\" class=\"wp-image-283735\" title=\"Jak cvi\u010dit d\u0159epy s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Zkracova\u010dky<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na fit m\u00ed\u010d, nohy pokr\u010dte v kolenou a nechte je na zemi. Ruce pokr\u010dte v lokti a um\u00edst\u011bte je na hlavu vedle u\u0161\u00ed.<\/li><li><strong>Proveden\u00ed: <\/strong>Aktivac\u00ed b\u0159i\u0161n\u00edch svalu prov\u00e1d\u011bjte zkracova\u010dky. Dole se nadechn\u011bte, naho\u0159e vydechn\u011bte. P\u0159i pohybu nahoru se zved\u00e1 pouze hlava, krk a horn\u00ed \u010d\u00e1st zad.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e9 zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Crunches.gif\" alt=\"Jak cvi\u010dit zkracova\u010dky s fit m\u00ed\u010dem?\" class=\"wp-image-283749\" title=\"Jak cvi\u010dit zkracova\u010dky s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Mrtv\u00fd brouk&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, uchopte rukama fit m\u00ed\u010d a zvedn\u011bte jej nad t\u011blo. Pot\u00e9 zvedn\u011bte tak\u00e9 doln\u00ed kon\u010detiny a op\u0159ete je \u0161pi\u010dkami o m\u00ed\u010d. Ruce a nohy z\u016fst\u00e1vaj\u00ed nata\u017een\u00e9.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se,zpevn\u011bte st\u0159ed t\u011bla a s v\u00fddechem polo\u017ete na zem pravou ruku a levou nohu, zat\u00edmco lev\u00e1 ruka a prav\u00e1 noha d\u00e1l dr\u017e\u00ed m\u00ed\u010d nad t\u011blem. Pot\u00e9 vra\u0165te kon\u010detiny do v\u00fdchoz\u00ed polohy a pohyb zopakujte na opa\u010dnou stranu. V\u017edy z\u00e1rove\u0148 pokl\u00e1dejte protilehlou ruku a nohu. Z\u00e1da jsou celou dobu p\u0159itisknut\u00e1 k podlo\u017ece.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e9 zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f, zved\u00e1n\u00ed zad z podlo\u017eky, proh\u00fdb\u00e1n\u00ed v bedern\u00ed oblasti.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-DeadBug.gif\" alt=\"Jak cvi\u010dit mrtv\u00e9ho brouka na b\u0159icho s fit m\u00ed\u010dem?\" class=\"wp-image-283763\" title=\"Jak cvi\u010dit mrtv\u00e9ho brouka na b\u0159icho s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. V-ups<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, fit m\u00ed\u010d um\u00edst\u011bte mezi kotn\u00edky a pevn\u011b jej stiskn\u011bte. Nohy nat\u00e1hn\u011bte a ruce vzpa\u017ete nad hlavu.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se, zpevn\u011bte st\u0159ed t\u011bla a s v\u00fddechem zvedn\u011bte nata\u017een\u00e9 nohy s m\u00ed\u010dem nad t\u011blo. Ve stejn\u00e9 chv\u00edli zvedn\u011bte nata\u017een\u00e9 ruce. V okam\u017eiku, kdy je m\u00ed\u010d nad st\u0159edem t\u011bla, jej rukama chytn\u011bte. Pot\u00e9 m\u00ed\u010d pokl\u00e1dejte nad hlavu do vzpa\u017een\u00ed a z\u00e1rove\u0148 nohy zp\u011bt na zem. Zase se nadechn\u011bte a stejn\u00fdm pohybem m\u00ed\u010d stiskn\u011bte zp\u011bt mezi kotn\u00edky. Z\u00e1da jsou celou dobu p\u0159itisknut\u00e1 k podlo\u017ece.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e9 zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f, zved\u00e1n\u00ed zad z podlo\u017eky, proh\u00fdb\u00e1n\u00ed v bedern\u00ed oblasti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-V-ups.gif\" alt=\"Cvik V-ups s fit m\u00ed\u010dem\" class=\"wp-image-283777\" title=\"Jak cvi\u010dit V-ups s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Glute bridge<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy p\u0159ibli\u017en\u011b do 90\u00b0 a chodidla op\u0159ete o horn\u00ed \u010d\u00e1st fit m\u00ed\u010de. Ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi dol\u016f.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Sou\u010dasnou aktivac\u00ed st\u0159edu t\u011bla a h\u00fd\u017e\u010fov\u00fdch sval\u016f zvedn\u011bte s v\u00fddechem p\u00e1nev vzh\u016fru. Hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed na podlo\u017ece a slou\u017e\u00ed jako op\u011brn\u00e9 body. S n\u00e1dechem pokl\u00e1dejte p\u00e1nev zp\u011bt na zem a po lehk\u00e9m doteku podlo\u017eky ji op\u011bt zvedn\u011bte. P\u00e1nev zvedn\u011bte jen do takov\u00e9 v\u00fd\u0161ky, p\u0159i kter\u00e9 uc\u00edt\u00edte intenzivn\u00ed zapojen\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e9 zapojen\u00ed h\u00fd\u017e\u010fov\u00fdch a b\u0159i\u0161n\u00edch sval\u016f, nedostate\u010dn\u00fd nebo nadm\u011brn\u00fd rozsah pohybu v horn\u00ed poloze.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Glute-Bridge.gif\" alt=\"Jak cvi\u010dit glute bridge s fit m\u00ed\u010dem?\" class=\"wp-image-283791\" title=\"Jak cvi\u010dit glute bridge s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Hamstring curl&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, nohy m\u011bjte nata\u017een\u00e9 a paty polo\u017ete na horn\u00ed \u010d\u00e1st fit m\u00ed\u010de. Ruce polo\u017ete pod\u00e9l t\u011bla dlan\u011bmi dol\u016f.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f zvedn\u011bte p\u00e1nev. Hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed na podlo\u017ece a slou\u017e\u00ed jako op\u011brn\u00e9 body. Pomoc\u00ed pokr\u010den\u00ed kolen a p\u0159eto\u010den\u00ed nohou z pat na chodidla m\u00ed\u010d rolujte sm\u011brem k sob\u011b. Pot\u00e9 jej vra\u0165te do v\u00fdchoz\u00ed pozice t\u00edm, \u017ee propnete kolena a z chodidel se p\u0159esunete zp\u011bt na paty. P\u0159i rolov\u00e1n\u00ed byste m\u011bli c\u00edtit zapojen\u00ed sval\u016f zadn\u00ed strany stehen. Z\u00e1rove\u0148 pracuje tak\u00e9 st\u0159ed t\u011bla. P\u00e1nev dr\u017ete po celou dobu tohoto cviku naho\u0159e.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>P\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e9 zapojen\u00ed h\u00fd\u017e\u010fov\u00fdch, stehenn\u00edch nebo b\u0159i\u0161n\u00edch sval\u016f, nedostate\u010dn\u00fd rozsah pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Hamstring-Curl.gif\" alt=\"Jak cvi\u010dit hamstring curl na stehna s fit m\u00ed\u010dem?\" class=\"wp-image-283805\" title=\"Jak cvi\u010dit hamstring curl na stehna s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. St\u0159echa&nbsp;<\/h3>\n\n\n\n<p>Tento cvik je vhodn\u011bj\u0161\u00ed pro pokro\u010dil\u00e9 sportovce. Vy\u017eaduje siln\u00fd st\u0159ed t\u011bla a dobrou koordinaci. Pokud si na n\u011bj zat\u00edm netrouf\u00e1te, klidn\u011b p\u0159ejd\u011bte na jednodu\u0161\u0161\u00ed variantu uvedenou n\u00ed\u017ee.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a fit m\u00ed\u010d polo\u017ete za sebe. Op\u0159ete se nata\u017een\u00fdma rukama o podlo\u017eku a nohy polo\u017ete na m\u00ed\u010d. Ramena jsou nad rukama. Dostanete se tak do pozice vysok\u00e9ho planku. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed: <\/strong>Pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte boky vzh\u016fru a sna\u017ete se dostat ky\u010dle do jedn\u00e9 p\u0159\u00edmky s rameny. Rozsah pohybu m\u016f\u017eete zvy\u0161ovat postupn\u011b. Nohy a ruce z\u016fst\u00e1vaj\u00ed nata\u017een\u00e9. 1\u20132 sekundy vytrvejte v horn\u00ed pozici a pot\u00e9 se vra\u0165te zp\u011bt do v\u00fdchoz\u00ed pozice \u201cprkna\u201d a cvik zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed zad ve v\u00fdchoz\u00ed pozici.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Pike.gif\" alt=\"Cvik st\u0159echa na fit m\u00ed\u010di\" class=\"wp-image-283819\" title=\"Jak cvi\u010dit st\u0159echu na b\u0159icho s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jednodu\u0161\u0161\u00ed varianta: P\u0159itahov\u00e1n\u00ed kolen v planku<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Um\u00edst\u011bte nohy na m\u00ed\u010d a nata\u017een\u00fdma rukama se op\u0159ete o zem. Ramena jsou nad pa\u017eemi. Dostanete se tak do pozice vysok\u00e9ho planku. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed: <\/strong>Rolujte m\u00ed\u010d k sob\u011b t\u00edm, \u017ee budete p\u0159itahovat kolena sm\u011brem k hrudn\u00edku. Pot\u00e9 se vra\u0165te do polohy planku a pohyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Fitlopta-Plank-a-pritahovanie-kolien.gif\" alt=\"Jak cvi\u010dit p\u0159itahov\u00e1n\u00ed kolen v planku na b\u0159icho s fit m\u00ed\u010dem?\" class=\"wp-image-283833\" title=\"Jak cvi\u010dit p\u0159itahov\u00e1n\u00ed kolen v planku na b\u0159icho s fit m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_trenink_na_bricho_a_zadek_s_fit_micem\"><\/span>Vzorov\u00fd tr\u00e9nink na b\u0159icho a zadek s fit m\u00ed\u010dem<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"Cviky s fit m\u00ed\u010dem pro pevn\u00fd core a lep\u0161\u00ed stabilitu l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/lL1oTzSai5w?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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed cvik\u016f s fit m\u00ed\u010dem m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si zpest\u0159it tr\u00e9nink. <strong>Pos\u00edl\u00edte d\u00edky nim st\u0159ed t\u011bla a tak\u00e9 svaly doln\u00edch kon\u010detin. <\/strong>Z\u00e1rove\u0148 zapracujete na rovnov\u00e1ze a koordinaci. Do sv\u00e9ho t\u00fddenn\u00edho pl\u00e1nu si tak m\u016f\u017eete nov\u011b p\u0159idat HIIT nebo kruhov\u00fd tr\u00e9nink s fit m\u00ed\u010dem.&nbsp; D\u00edky dne\u0161n\u00edmu \u010dl\u00e1nku u\u017e v\u00edte, \u017ee fit m\u00ed\u010d nen\u00ed skv\u011bl\u00fd jen na sezen\u00ed, ale d\u00e1 se s n\u00edm tak\u00e9 odcvi\u010dit kvalitn\u00ed tr\u00e9nink. Sd\u00edlejte \u010dl\u00e1nek i se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed tak\u00e9 mohou ocenit tipy na tr\u00e9nink s touto pom\u016fckou.&nbsp;&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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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>Jak cvi\u010dit s fit m\u00ed\u010dem? V \u010dl\u00e1nku najdete n\u00e1vod na 10 \u00fa\u010dinn\u00fdch cvik\u016f pro siln\u011bj\u0161\u00ed st\u0159ed t\u011bla, pevn\u00e9 h\u00fd\u017ed\u011b a nohy. <\/p>\n","protected":false},"author":129,"featured_media":283635,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6453,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-283625","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-pomucky-na-cviceni","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>10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fit m\u00ed\u010d je skv\u011bl\u00e1 pom\u016fcka na dom\u00e1c\u00ed cvi\u010den\u00ed. Hod\u00ed se na posilov\u00e1n\u00ed st\u0159edu t\u011bla a doln\u00edch kon\u010detin. V \u010dl\u00e1nku najdete \u00fa\u010dinn\u00e9 cviky na b\u0159icho, nohy a zadek.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Fit m\u00ed\u010d je skv\u011bl\u00e1 pom\u016fcka na dom\u00e1c\u00ed cvi\u010den\u00ed. Hod\u00ed se na posilov\u00e1n\u00ed st\u0159edu t\u011bla a doln\u00edch kon\u010detin. 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