{"id":315605,"date":"2020-11-09T10:55:00","date_gmt":"2020-11-09T09:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315605"},"modified":"2023-12-06T16:20:38","modified_gmt":"2023-12-06T15:20:38","slug":"sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/","title":{"rendered":"Skl\u00e1pa\u010dky a sed-\u013eahy: Pre\u010do v\u00e1m nepom\u00f4\u017eu schudn\u00fa\u0165 z brucha?"},"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\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/#Ako_schudnut_z_brucha_a_ake_percento_telesneho_tuku_je_normalne\" title=\"Ako schudn\u00fa\u0165 z brucha, a ak\u00e9 percento telesn\u00e9ho tuku je norm\u00e1lne?\">Ako schudn\u00fa\u0165 z brucha, a ak\u00e9 percento telesn\u00e9ho tuku je norm\u00e1lne?<\/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\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/#Preco_neschudnete_z_brucha_vdaka_stovkam_sklapaciek_a_sed-lahov_za_den\" title=\"Pre\u010do neschudnete z brucha v\u010faka stovk\u00e1m skl\u00e1pa\u010diek a sed-\u013eahov za de\u0148?\">Pre\u010do neschudnete z brucha v\u010faka stovk\u00e1m skl\u00e1pa\u010diek a sed-\u013eahov za de\u0148?<\/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\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/#Z_akej_casti_tela_pri_chudnuti_mizne_tuk_ako_prvej\" title=\"Z akej \u010dasti tela pri chudnut\u00ed mizne tuk ako prvej?\">Z akej \u010dasti tela pri chudnut\u00ed mizne tuk ako prvej?<\/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\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/#Co_je_potrebne_urobit_pre_uspesne_chudnutie_z_brucha\" title=\"\u010co je potrebn\u00e9 urobi\u0165 pre \u00faspe\u0161n\u00e9 chudnutie z brucha?\">\u010co je potrebn\u00e9 urobi\u0165 pre \u00faspe\u0161n\u00e9 chudnutie z brucha?<\/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\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/#Mozete_predsalen_nieco_urobit_na_podporu_spalovania_tuku_na_bruchu\" title=\"M\u00f4\u017eete predsalen nie\u010do urobi\u0165 na podporu spa\u013eovania tuku na bruchu?\">M\u00f4\u017eete predsalen nie\u010do urobi\u0165 na podporu spa\u013eovania tuku na bruchu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/#Vsetko_co_potrebujete_vediet_o_tom_ako_schudnut_brucho\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako schudn\u00fa\u0165 brucho\">V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako schudn\u00fa\u0165 brucho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/#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>Znie to predsa celkom logicky. Ke\u010f chcete schudn\u00fa\u0165 z brucha, mus\u00edte cvi\u010di\u0165 brucho. A ako rad\u00ed nekone\u010dn\u00e9 mno\u017estvo \u010dl\u00e1nkov so zaru\u010den\u00fdmi <em>tipmi na ploch\u00e9 bru\u0161ko u\u017e o 7 dn\u00ed,<\/em> ochv\u00ed\u013eu bude vyt\u00fa\u017een\u00fd \u201esix-pack\u201c na svete. Alebo je to cel\u00e9 tak trochu zlo\u017eitej\u0161ie a ani stovky skl\u00e1pa\u010diek denne v\u00e1m nemusia s chudnut\u00edm z brucha v\u00f4bec pom\u00f4c\u0165? Po\u010fme sa pozrie\u0165, \u010do je a nie je v sil\u00e1ch sed-\u013eahov a skl\u00e1pa\u010diek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dosiahnu\u0165 aspo\u0148 \u010diasto\u010dne vidite\u013en\u00e9 svaly na bruchu je snom mnoh\u00fdch \u0161portovcov a priaznivcov zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Ktovie pre\u010do sa dokonca&nbsp; <strong>vyrysovan\u00e9 brucho a ve\u013emi n\u00edzke percento telesn\u00e9ho tuku<\/strong> pova\u017euje za symbol \u00faspechu a zdravia, ale pritom opak m\u00f4\u017ee by\u0165 pravdou. Kv\u00f4li tomu sa \u013eudia p\u00fa\u0161\u0165aj\u00fa do najr\u00f4znej\u0161\u00edch v\u00fdziev, extr\u00e9mnych di\u00e9t, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">detoxov <\/a>a tr\u00e9ningov\u00fdch pl\u00e1nov, od ktor\u00fdch si s\u013eubuj\u00fa zaru\u010den\u00e9 v\u00fdsledky, \u010di dokonca vy\u0161\u0161ie sebavedomie alebo \u017eivotn\u00e9 \u0161\u0165astie. To ale v mnoh\u00fdch pr\u00edpadoch nepredstavuje chv\u00ed\u013ekov\u00e9 vykuknutie bru\u0161n\u00e9ho svalstva. Ka\u017ed\u00fd by mal chcie\u0165 by\u0165 <strong>\u010do najlep\u0161ou a naj\u0161\u0165astnej\u0161ou verziou sam\u00e9ho seba<\/strong>, ale je tie\u017e potrebn\u00e9 prem\u00fd\u0161\u013ea\u0165, \u010do to znamen\u00e1 konkr\u00e9tne pre v\u00e1s, a potom sa pok\u00fasi\u0165 dosiahnu\u0165 svoje najodv\u00e1\u017enej\u0161ie sny.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_schudnut_z_brucha_a_ake_percento_telesneho_tuku_je_normalne\"><\/span>Ako schudn\u00fa\u0165 z brucha, a ak\u00e9 percento telesn\u00e9ho tuku je norm\u00e1lne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zbavi\u0165 sa nadmern\u00e9ho mno\u017estva tuku kdeko\u013evek na tele je obrovsk\u00fdm pr\u00ednosom pre zdravie, ale aj sebavedomie a spokojnos\u0165 so sebou sam\u00fdm. Nadbytok vn\u00fatrobru\u0161n\u00e9ho (viscer\u00e1lneho) alebo podko\u017en\u00e9ho tuku je spojen\u00fd s v\u00e4\u010d\u0161\u00edm rizikom prepuknutia inzul\u00ednovej rezistencie, cukrovky 2. typu alebo srdcov\u00fdch chor\u00f4b. <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<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Viscer\u00e1lny alebo vn\u00fatrobru\u0161n\u00fd tuk <\/strong>sa nach\u00e1dza v bru\u0161nej dutine v okol\u00ed vn\u00fatorn\u00fdch org\u00e1nov. Jeho nadbytok je spojen\u00fd s mno\u017estvom ochoren\u00ed, ako je cukrovka 2. typu alebo ochorenie srdcovej s\u00fastavy. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20134]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Podko\u017en\u00fd tuk <\/strong>sa nach\u00e1dza v podko\u017e\u00ed medzi ko\u017eou a svalmi a ka\u017ed\u00fd si ho jednoducho m\u00f4\u017ee nahmata\u0165 v podobe ko\u017enej riasy. V norm\u00e1lnych medziach nie je spojen\u00fd s v\u00e4\u010d\u0161\u00edm rizikom vzniku mno\u017estva civiliza\u010dn\u00fdch ochoren\u00ed, a je tak sk\u00f4r estetick\u00fdm ne\u017e zdravotn\u00fdm stra\u0161iakom. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20133]<\/span><\/li>\n<\/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 is-style-default\">Ak\u00e9 percento telesn\u00e9ho tuku je pova\u017eovan\u00e9 za norm\u00e1lne?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Pre zdrav\u00e9ho mlad\u00e9ho mu\u017ea<\/strong> norm\u00e1lne mno\u017estvo telesn\u00e9ho tuku predstavuje <strong>hodnoty do zhruba 20 % telesn\u00e9ho tuku<\/strong>, ke\u010f u\u017e ale za\u010d\u00edname hovori\u0165 o za\u010d\u00ednaj\u00facej nadv\u00e1he.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [5]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Pre zdrav\u00fa mlad\u00fa \u017eenu<\/strong> predstavuje norm\u00e1lne mno\u017estvo telesn\u00e9ho tuku zhruba <strong>hodnoty do 30 % telesn\u00e9ho tuku<\/strong>, ke\u010f u\u017e ale op\u00e4\u0165 za\u010d\u00edname hovori\u0165 o za\u010d\u00ednaj\u00facej nadv\u00e1he.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg\" alt=\"Ako schudn\u00fa\u0165 z brucha a ak\u00e9 percentu telesn\u00e9ho tuku je norm\u00e1lne?\" class=\"wp-image-198237\" style=\"width:843px;height:563px\" title=\"Ako schudn\u00fa\u0165 z brucha a ak\u00e9 percentu telesn\u00e9ho tuku je norm\u00e1lne?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK.jpg 1894w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_neschudnete_z_brucha_vdaka_stovkam_sklapaciek_a_sed-lahov_za_den\"><\/span>Pre\u010do neschudnete z brucha v\u010faka stovk\u00e1m skl\u00e1pa\u010diek a sed-\u013eahov za de\u0148?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010co sa stane so svalmi, ke\u010f ich za\u0165a\u017eujete silov\u00fdm tr\u00e9ningom s vlastnou v\u00e1hou, \u010dinkou alebo osou? Spr\u00e1vne, silnej\u00fa a rast\u00fa. To ist\u00e9 sa v podstate deje, ke\u010f cvi\u010d\u00edte brucho v podobe skl\u00e1pa\u010diek alebo sed-\u013eahov. Znamen\u00e1 to, \u017ee posil\u0148ovan\u00edm bru\u0161n\u00fdch svalov schudnete z brucha? \u017dia\u013e nie, ale na\u0161\u0165astie <strong>bru\u0161n\u00e9 svaly m\u00e1me v\u0161etci, len niekomu sa m\u00f4\u017eu viac ukr\u00fdva\u0165 pod v\u00e4\u010d\u0161ou vrstvou telesn\u00e9ho tuku.<\/strong> Na druh\u00fa stranu, cvi\u010den\u00edm skl\u00e1pa\u010diek vzrastie sila bru\u0161n\u00fdch svalov a pravdepodobne aj ich objem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bolo by kr\u00e1sne, keby sme si mohli poveda\u0165, \u017ee budeme cvi\u010di\u0165 brucho alebo nohy, a budeme chudn\u00fa\u0165 tuk na bruchu alebo na noh\u00e1ch. Tak ale na\u0161e tela nefunguj\u00fa\u2026 <\/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 is-style-default\">Ke\u010f posil\u0148ujete brucho, posil\u0148ujete brucho\u2026<\/h3>\n\n\n\n<p>Na univerzite v americkom Illinois sa vedci pok\u00fa\u0161ali odpoveda\u0165 na rovnak\u00fa ot\u00e1zku, ak\u00fa si dnes kladieme my. Celkovo 24 dobrovo\u013en\u00edkov (14 mu\u017eov a 10 \u017eien vo veku medzi 18 a 40 rokov) bolo n\u00e1hodne rozdelen\u00fdch do dvoch skup\u00edn. V\u00fdskumn\u00e1 skupina dostala za \u00falohu <strong>po\u010das 6 t\u00fd\u017ed\u0148ov odcvi\u010di\u0165 p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne 7 cvikov na brucho po 2 s\u00e9ri\u00e1ch a 10 opakovaniach.<\/strong> Kontroln\u00e1 skupina si u\u017e\u00edvala pokoj a vo\u013eno, zatia\u013e \u010do obe skupiny dodr\u017eiavali z\u00f3nov\u00fa di\u00e9tu, teda stravu s rovnak\u00fdm obsahom energie ako pred za\u010dat\u00edm intervencie.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">A ak\u00fd bol v\u00fdsledok \u0161t\u00fadie?<\/strong> U v\u00fdskumnej skupiny vzr\u00e1stla sila bru\u0161n\u00fdch svalov a svalov\u00e1 vytrvalos\u0165, zatia\u013e \u010do <strong>nedo\u0161lo k \u017eiadnemu \u00fabytku celkov\u00e9ho telesn\u00e9ho tuku ani tuku ulo\u017een\u00e9ho v podko\u017e\u00ed na bruchu<\/strong> v porovnan\u00ed so skupinou, ktor\u00e1 prakticky ni\u010d nerobila. A to u\u017e celkom mus\u00ed na\u0161tva\u0165, ke\u010f ka\u017ed\u00fd de\u0148 posil\u0148ujete brucho s cie\u013eom ho zmen\u0161i\u0165 a ono furt ni\u010d. Chce to tak nejak komplexnej\u0161\u00ed pr\u00edstup, o ktorom si povieme o chv\u00ed\u013eu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia v\u00fdskumn\u00e1 pr\u00e1ca testovala 27-t\u00fd\u017ed\u0148ov\u00fd tr\u00e9ningov\u00fd program zlo\u017een\u00fd z progres\u00edvneho modelu cvi\u010denia sed-\u013eahov, pri ktorom ich 13 mu\u017eov odcvi\u010dilo celkom 5 004. \u010co vedci zistili? <strong>Telesn\u00e1 hmotnos\u0165 a % telesn\u00e9ho tuku sa nezmenilo, a dokonca aj ve\u013ekos\u0165 tukov\u00fdch buniek na bruchu zostala rovnak\u00e1,<\/strong> podobne ako ve\u013ekos\u0165 ko\u017enej riasy na bruchu (mno\u017estvo podko\u017en\u00e9ho tuku). <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A posledn\u00e1 \u0161t\u00fadia z tohto preh\u013eadu sk\u00famala 40 \u017eien s nadv\u00e1hou alebo obezitou a vplyv 12-t\u00fd\u017edennej intervencie, pri ktorej boli \u00fa\u010dastn\u00ed\u010dky rozdelen\u00e9 do dvoch skup\u00edn, z ktor\u00fdch prv\u00e1 skupina dodr\u017eiavala di\u00e9tne opatrenia a k tomu cvi\u010dila cviky zameran\u00e9 na brucho, a druh\u00e1 skupina dodr\u017eiavala len di\u00e9tne opatrenia. <strong>Obe skupiny schudli, ale rozdiel medzi skupinami bol zanedbate\u013en\u00fd.<\/strong> A \u010do viac? Vedci op\u00e4\u0165 nena\u0161li \u017eiaden rozdiel medzi skupinami, \u010do sa t\u00fdka \u00fabytku telesn\u00e9ho tuku na bruchu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span> Ak h\u013ead\u00e1te cviky na brucho, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou na posilnenie brucha.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg\" alt=\"Z akej \u010dasti tela pri chudnut\u00ed mizne tuk ako prvej?\" class=\"wp-image-198250\" style=\"width:843px;height:562px\" title=\"Z akej \u010dasti tela pri chudnut\u00ed mizne tuk ako prvej?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Z_akej_casti_tela_pri_chudnuti_mizne_tuk_ako_prvej\"><\/span>Z akej \u010dasti tela pri chudnut\u00ed mizne tuk ako prvej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak, ako<strong> neovplyvn\u00edte, kam sa v\u00e1m prednostne tuk uklad\u00e1, neovplyvn\u00edte ani to, odkia\u013e ho va\u0161e telo najsk\u00f4r odb\u00farava.<\/strong> Niekomu sa v prvom rade uklad\u00e1 tuk na bruchu, s \u010d\u00edm je spojen\u00e1 najm\u00e4 ni\u017e\u0161ia hladina testoster\u00f3nu, a naopak zv\u00fd\u0161en\u00e1 hladina stresov\u00e9ho horm\u00f3nu kortizolu.<strong> \u017deny maj\u00fa spravidla v\u0161eobecne v\u00e4\u010d\u0161\u00ed sklon k ukladaniu tukov\u00fdch z\u00e1sob v oblasti stehien a zadku<\/strong>, za \u010do m\u00f4\u017eu by\u0165 \u201cv\u010fa\u010dn\u00e9\u201d \u017eensk\u00e9mu pohlavn\u00e9mu horm\u00f3nu estrog\u00e9nu, ktor\u00fd je s touto skuto\u010dnos\u0165ou sp\u00e1jan\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9 \u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do zlo\u017eitosti tejto problematiky zasahuj\u00fa horm\u00f3ny, genetika aj celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Niekto m\u00e1 to \u0161\u0165astie, \u017ee sn\u00e1\u010f vyhral v geneticko-hormon\u00e1lnej lot\u00e9rii a tuk sa mu uklad\u00e1 rovnomerne po celom tele, aj sa rovnomerne z cel\u00e9ho tela odb\u00farava.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Nem\u00e1 preto zmysel sna\u017ei\u0165 sa chudn\u00fa\u0165 lok\u00e1lne z jedn\u00e9ho ur\u010dit\u00e9ho miesta na tele<\/strong>, preto\u017ee to jednoducho nie je mo\u017en\u00e9. Osobne sa mi ve\u013emi p\u00e1\u010di&nbsp; <a class=\"ek-link ek-link ek-link\" href=\"https:\/\/www.instagram.com\/p\/BurpeiijDt3\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">porovnanie<\/a> lok\u00e1lneho chudnutia s baz\u00e9nom a vedrom vody: <em>\u201ePok\u00fa\u0161a\u0165 sa chudn\u00fa\u0165 lok\u00e1lne konkr\u00e9tnu telesn\u00fa partiu jej \u010dastej\u0161\u00edm precvi\u010dovan\u00edm (napr\u00edklad brucho) je ako pou\u017e\u00edva\u0165 vedro na vypr\u00e1zdnenie vody len z jedn\u00e9ho rohu baz\u00e9na.\u201c<\/em><\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_je_potrebne_urobit_pre_uspesne_chudnutie_z_brucha\"><\/span>\u010co je potrebn\u00e9 urobi\u0165 pre \u00faspe\u0161n\u00e9 chudnutie z brucha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz, ke\u010f u\u017e spo\u013eahlivo vieme, \u017ee neexistuje \u017eiadne z\u00e1zra\u010dn\u00e9 zakl\u00ednadlo na zbavenie sa nechcen\u00e9ho tuku v&nbsp;konkr\u00e9tnej oblasti, po\u010fme sa pozrie\u0165 na star\u00e9 dobr\u00e9 a rokmi overen\u00e9 k\u00fazla, ktor\u00e9 skuto\u010dne funguj\u00fa, len nie s\u00fa vn\u00edman\u00e9 tak\u00fdm \u201esexy\u201c poh\u013eadom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Kalorick\u00fd deficit <\/strong>je pre \u00faspe\u0161n\u00e9 chudnutie k\u013e\u00fa\u010dov\u00fd. Stravovacie pr\u00edstupy a di\u00e9ty s\u00fa v podstate len n\u00e1strojmi, ako kalorick\u00fd deficit docieli\u0165. <strong>Nastavte si kalorick\u00fd deficit vo v\u00fd\u0161ke 10\u201320 %<\/strong>, ktor\u00fd je dlhodobo udr\u017eate\u013en\u00fd a pom\u00f4\u017ee v\u00e1m v behu na dlh\u00fa tra\u0165. Ak neviete, ako na to, vysvetl\u00edme v\u00e1m to v \u010dl\u00e1nku <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn na chudnutie, alebo naberanie svalov?<\/strong><\/a><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Celkov\u00e9 ozdravenie jed\u00e1lni\u010dku<\/strong> v\u00e1m prinesie viac zeleniny, ovocia, kvalitn\u00fdch bielkov\u00edn, tukov, sacharidov a dostatok vl\u00e1kniny na \u00fakor nekvalitn\u00fdch a vysoko priemyselne spracovan\u00fdch potrav\u00edn, ak\u00fdmi s\u00fa r\u00f4zne sladkosti, slan\u00e9 poch\u00fa\u0165ky a fast food. Zrieknut\u00edm sa alkoholu, alebo aspo\u0148 zn\u00ed\u017een\u00edm jeho konzum\u00e1cie u\u0161etr\u00edte nieko\u013eko \u010fal\u0161\u00edch stoviek kal\u00f3ri\u00ed a pred\u00eddete rann\u00e9mu bolehlavu. <strong>V\u010faka tomu pravdepodobne spont\u00e1nne zn\u00ed\u017eite svoj energetick\u00fd pr\u00edjem a za\u010dnete chudn\u00fa\u0165<\/strong> bez toho, aby to bolelo.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Dostatok bielkov\u00edn<\/strong> je k\u013e\u00fa\u010dov\u00fd pre optim\u00e1lnu funkciu imunitn\u00e9ho syst\u00e9mu, regener\u00e1ciu a rast svalovej hmoty, v\u00e4\u010d\u0161\u00ed pocit s\u00fdtosti po jedle, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-a-chudnutie-ako-proteiny-vplyvaju-na-znizenie-hmotnosti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bielkoviny <\/a>dokonca m\u00f4\u017eu pom\u00f4c\u0165 dosta\u0165 pod kontrolu neut\u00edchaj\u00face chute nielen na sladk\u00e9. V nadv\u00e4znosti na silov\u00fd tr\u00e9ning a chudnutie <strong>sa dr\u017ete pr\u00edjmu bielkov\u00edn vo v\u00fd\u0161ke zhruba 1,6\u20132,0 gramov bielkov\u00edn na kilogram telesnej hmotnosti.<\/strong> Pam\u00e4tajte, \u017ee vzrastaj\u00faci tr\u00e9ningov\u00fd objem a v\u00e4\u010d\u0161\u00ed kalorick\u00fd deficit znamen\u00e1 aj v\u00e4\u010d\u0161iu potrebu bielkov\u00edn. S&nbsp; ich dostato\u010dn\u00fdm pr\u00edjmom m\u00f4\u017ee pom\u00f4c\u0165 aj kvalitn\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fd<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinn\u00fd vegan prote\u00edn.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[11\u201314]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Komplexn\u00fd silov\u00fd tr\u00e9ning<\/strong> je ide\u00e1lnym pomocn\u00edkom pri zmene postavy. V\u010faka nemu doch\u00e1dza <strong>k zosilneniu, spevneniu a rastu svalov<\/strong>, \u010d\u00edm pom\u00e1ha budova\u0165 atrakt\u00edvnu postavu v \u010dele s rozvinut\u00fdm bru\u0161n\u00fdm svalstvom. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zara\u010fte kvalitn\u00fd silov\u00fd tr\u00e9ning<\/a> zhruba <strong>trikr\u00e1t t\u00fd\u017edenne<\/strong> a bu\u010fte trpezliv\u00ed a vytrval\u00ed. V pr\u00edpade, \u017ee si nie ste ist\u00ed nastaven\u00edm tr\u00e9ningov\u00e9ho pl\u00e1nu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Vytrvalostn\u00fd \u0161port je ide\u00e1lnym prostriedkom na p\u00e1lenie prebyto\u010dn\u00fdch tukov\u00fdch z\u00e1sob.<\/strong> Nemus\u00edte sa hne\u010f sta\u0165 milovn\u00edkom cyklistiky alebo <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">behu<\/a>, jednoducho, sk\u00faste ka\u017ed\u00fd de\u0148 robi\u0165 ak\u00fdko\u013evek aer\u00f3bny \u0161port, ktor\u00fd v\u00e1s bav\u00ed. Vydajte sa na dlh\u0161iu prech\u00e1dzku, vyrazte na kolieskov\u00e9 kor\u010dule, na be\u017eky alebo si cho\u010fte zapl\u00e1va\u0165. Tak\u00e1 priemern\u00e1 65-kilogramov\u00e1 \u017eena sp\u00e1li hodinov\u00fdm v\u00fdbehom r\u00fdchlos\u0165ou 8 km\/h zhruba 540 kcal a 80-kilogramov\u00fd mu\u017e zhruba 660 kcal.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u010co najviac pohybu po\u010das d\u0148a <\/strong>znamen\u00e1 aj viac sp\u00e1lenej energie, ktor\u00e1 sa m\u00f4\u017ee premietnu\u0165 v efekt\u00edvnej\u0161om chudnut\u00ed. <strong>Sk\u00faste chodi\u0165 \u010do naj\u010dastej\u0161ie pe\u0161o<\/strong>, miesto v\u00fd\u0165ahov a eskal\u00e1torov si vybehnite schody a mo\u017eno sa za\u010dnete pozera\u0165 na dom\u00e1ce upratovanie ako na ist\u00fd druh druh kruhov\u00e9ho tr\u00e9ningu.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ak\u00fdko\u013evek pohyb, ktor\u00fd v\u00e1s bav\u00ed, sa po\u010d\u00edta. <\/strong>Pohyb stoj\u00ed telo energiu, ktor\u00fa mus\u00ed niekde \u010derpa\u0165. A rozdiel medzi hodinov\u00fdm sledovan\u00edm telev\u00edzie a tak\u00fdm hodinov\u00fdm \u0161portovan\u00edm pri hr\u00e1ch s roz\u0161\u00edrenou realitou za pomoci hernej konzoly m\u00f4\u017ee by\u0165 aj nejak\u00e1 t\u00e1 stovka kal\u00f3ri\u00ed. Ak v\u00e1s zauj\u00edma, ako doma zosta\u0165 akt\u00edvni, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ka\u017edodenn\u00fdch 7\u20139 hod\u00edn sp\u00e1nku<\/strong> je k\u013e\u00fa\u010dov\u00fdch pre udr\u017eanie optim\u00e1lnej hladiny testoster\u00f3nu, horm\u00f3nov hladu a s\u00fdtosti (lept\u00edn &amp; grel\u00edn), udr\u017eanie kognit\u00edvnych funkci\u00ed a v neposlednom rade tie\u017e pre bojaschopn\u00fd imunitn\u00fd syst\u00e9m. Ak v\u00e1s zauj\u00edma viac o sp\u00e1nku, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Ako zlep\u0161i\u0165 sp\u00e1nok a ako ovplyv\u0148uje zdravie a rast svalovej hmoty? (opens in a new tab)\">Ako zlep\u0161i\u0165 sp\u00e1nok a ako ovplyv\u0148uje zdravie a rast svalovej hmoty?<\/a><\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Menej \u017eivotn\u00e9ho stresu<\/strong> v\u00e1m prinesie do \u017eivota viac pokoja, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odolnej\u0161\u00ed imunitn\u00fd syst\u00e9m<\/a> a hormon\u00e1lny syst\u00e9m vo v\u00e4\u010d\u0161ej rovnov\u00e1he v\u010faka zn\u00ed\u017eeniu hladiny stresov\u00e9ho horm\u00f3nu kortizolu, ktor\u00fd je spojen\u00fd s vy\u0161\u0161ou mierou ukladania tuku v bru\u0161nej oblasti. Okrem dychov\u00fdch cvi\u010den\u00ed a medit\u00e1cie m\u00f4\u017ee so zn\u00ed\u017een\u00edm chronick\u00e9ho stresu pom\u00f4c\u0165 aj otu\u017eovanie. V pr\u00edpade, \u017ee sa o otu\u017eovan\u00ed chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako z\u00edska\u0165 silnej\u0161iu imunitu v\u010faka otu\u017eovaniu?<\/strong> <\/a>&nbsp;<strong>&nbsp;<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"782\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg\" alt=\"Ako na r\u00fdchle chudnutie brucha?\" class=\"wp-image-198263\" style=\"width:843px;height:587px\" title=\"Ako na r\u00fdchle chudnutie brucha?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1536x1068.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mozete_predsalen_nieco_urobit_na_podporu_spalovania_tuku_na_bruchu\"><\/span>M\u00f4\u017eete predsalen nie\u010do urobi\u0165 na podporu spa\u013eovania tuku na bruchu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedna \u0161t\u00fadia sk\u00famala, \u010di z\u00e1le\u017e\u00ed na ulo\u017een\u00ed tukov\u00e9ho tkaniva vo vz\u0165ahu k energetick\u00e9mu krytiu pohybu. V\u00fdskumn\u00edci porovn\u00e1vali zmeny v podko\u017enom tuku priliehaj\u00facom k pracuj\u00facemu svalu. Nez\u00e1visle na intenzite cvi\u010denia, v\u00e4\u010d\u0161\u00ed <strong>prietok krvi a lipol\u00fdza (\u201e\u0161tiepenie tukov\u201c)<\/strong> boli pozorovan\u00e9 v podko\u017enom tuku priliehaj\u00facom k pracuj\u00facemu svalu. M\u00e1 to ale nejak\u00fd re\u00e1lny presah do ka\u017edodenn\u00e9ho \u017eivota? \u017dia\u013e, nie. <strong>Zv\u00fd\u0161en\u00fd efekt lipol\u00fdzy bol naozaj mal\u00fd<\/strong> a vo vz\u0165ahu k celkov\u00e9mu \u017eivotn\u00e9mu \u0161t\u00fdlu a v\u0161etk\u00fdm faktorom, ktor\u00e9 do chudnutia zasahuj\u00fa, vcelku zanedbate\u013en\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 pr\u00e1ce dokonca nazna\u010duj\u00fa mierne pozit\u00edvny vplyv<strong> silov\u00e9ho tr\u00e9ningu a n\u00e1sledn\u00e9ho kardia na po\u017eadovan\u00e9 chudnutie v r\u00e1mci lok\u00e1lnej oblasti.<\/strong> Zjednodu\u0161ene povedan\u00e9, ak pri silovom tr\u00e9ningu viac za\u0165a\u017e\u00edte horn\u00fa \u010das\u0165 tela a n\u00e1sledne p\u00f4jdete na kardio, pravdepodobne budete \u010derpa\u0165 o nie\u010do viac energie z tukov\u00fdch z\u00e1sob ulo\u017een\u00fdch pr\u00e1ve v hornej polovici tela. Op\u00e4\u0165 je tento efekt ale podraden\u00fd v\u0161etk\u00fdm podmienkam \u00faspe\u0161n\u00e9ho chudnutia a <strong>ide sk\u00f4r o potenci\u00e1lnu \u201ebiohack\u201c met\u00f3du<\/strong>, ktorej vplyv na lok\u00e1lne chudnutie nebol e\u0161te dostato\u010dne potvrden\u00fd. Na druhej strane, ke\u010f si v r\u00e1mci tr\u00e9ningu d\u00e1te nieko\u013eko cvikov na brucho a n\u00e1sledne idete na 30-min\u00fatov\u00e9 kardio, absol\u00fatne ni\u010d t\u00fdm nepokaz\u00edte, ba naopak m\u00f4\u017eete jedine z\u00edska\u0165. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pri chudnut\u00ed ide v\u017edy o pomer sp\u00e1lenej energie vs. prijatej energie.<\/strong> <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/spalovac-tukov-nero-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kvalitn\u00e9 spa\u013eova\u010de tuku<\/a> obsahuj\u00fa termog\u00e9nne l\u00e1tky, ktor\u00e9 podnecuj\u00fa organizmus k zv\u00fd\u0161enej produkcii tepla, \u010do <strong>stoj\u00ed energiu.<\/strong> Z\u00e1rove\u0148 v ich zlo\u017een\u00ed n\u00e1jdeme aj l\u00e1tky, ktor\u00e9 maj\u00fa <strong>pozit\u00edvny vplyv na nad\u0161enie, s\u00fastredenie a koncentr\u00e1ciu.<\/strong> V\u010faka tomu m\u00f4\u017eete v priebehu tr\u00e9ningu zvl\u00e1dnu\u0165 aj vy\u0161\u0161\u00ed objem pr\u00e1ce, \u010do sa m\u00f4\u017ee premietnu\u0165 vo v\u00e4\u010d\u0161om mno\u017estve sp\u00e1len\u00fdch kal\u00f3ri\u00ed, a prispie\u0165 tak \u010fal\u0161\u00edm dielom do mozaiky chudnutia. Ak v\u00e1s zauj\u00edma, ako zv\u00fd\u0161i\u0165 \u00fa\u010dinok spa\u013eova\u010dov tuku, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-ako-zlepsit-ucinky-spalovaca-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>6 tipov, ako zlep\u0161i\u0165 funkciu spa\u013eova\u010dov tuku.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_tom_ako_schudnut_brucho\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako schudn\u00fa\u0165 brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"Ako schudn\u00fa\u0165 na bruchu? Na skl\u00e1pa\u010dky a sed-\u013eahy zabudnite I GymBeam I FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/LemT3pUZnG8?start=43&#038;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<h2 class=\"wp-block-heading is-style-default\"><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>\u017dia\u013e, <strong>neexistuje \u017eiadny cvik, ktor\u00fd dok\u00e1\u017ee vy\u010darova\u0165 vyrysovan\u00fd \u201esix-pack\u201c<\/strong> na bruchu ani od\u010darova\u0165 nechcen\u00fd tuk. S \u010d\u00edm ale skl\u00e1pa\u010dky a sed-\u013eahy m\u00f4\u017eu pom\u00f4c\u0165, je posilnenie a zv\u00e4\u010d\u0161enie svalov, najm\u00e4 priameho bru\u0161n\u00e9ho svalu, ktor\u00fd je tvoren\u00fd povestn\u00fdmi tehli\u010dkami na bruchu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Vidite\u013enos\u0165 bru\u0161n\u00fdch svalov<\/strong> nie je z\u00e1le\u017eitos\u0165ou ich sily alebo objemu, hoci to s t\u00fdm samozrejme tak trochu s\u00favis\u00ed, ale <strong>ide o mno\u017estvo podko\u017en\u00e9ho tuku.<\/strong> Ten je hlavn\u00fdm \u201evinn\u00edkom\u201c toho, \u017ee va\u0161e bru\u0161n\u00e9 svaly nie s\u00fa vidite\u013en\u00e9. Ke\u010f stav\u00edte na rozumn\u00fd tr\u00e9ningov\u00fd pl\u00e1n aj jed\u00e1lni\u010dek, budete vyh\u013ead\u00e1va\u0165 pohyb kedyko\u013evek sa d\u00e1, a zo svojho sp\u00e1nku sprav\u00edte prioritu, ste na dobrej ceste k \u00faspe\u0161nej strate tuku nielen na bruchu, ale po celom tele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea s\u00fa\u010dasn\u00fdch vedeck\u00fdch zisten\u00ed m\u00f4\u017eete v\u010faka silov\u00e9mu tr\u00e9ningu o nie\u010do m\u00e1lo zv\u00fd\u0161i\u0165 odb\u00faravanie tukov ako zdroja energie v po\u017eadovanej oblasti po\u010das n\u00e1sledn\u00fdch kardio aktiv\u00edt. V tr\u00e9ningu tak sta\u010d\u00ed <strong>zaradi\u0165 p\u00e1r zmyslupln\u00fdch a dostato\u010dne n\u00e1ro\u010dn\u00fdch cvikov na brucho, a n\u00e1sledne si \u00eds\u0165 na p\u00e1s zabeha\u0165.<\/strong> St\u00e1le v\u0161ak ide len o kvapku v mori celkov\u00e9ho pr\u00edstupu k chudnutiu, nie o \u017eiadnu prevratn\u00fa met\u00f3du.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ot\u00e1zkou ale je, \u010di v\u00e1m tehli\u010dky na bruchu prines\u00fa v\u00e4\u010d\u0161\u00ed pocit \u017eivotnej pohody alebo \u0161\u0165astia?<\/strong> Ale to u\u017e je na ka\u017edom z v\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te s chudnut\u00edm z brucha sk\u00fasenosti? Pode\u013ete sa s nami o va\u0161e rady a tipy v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa o chudnut\u00ed z brucha dozvedeli aj va\u0161i priatelia.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako schudn\u00fa\u0165 z brucha? V \u010dl\u00e1nku sa dozviete, pre\u010do ani stovky skl\u00e1pa\u010diek ka\u017ed\u00fd de\u0148 k vyrysovan\u00e9mu bruchu nepom\u00f4\u017eu. Ale porad\u00edme, \u010do naopak pom\u00f4c\u0165 m\u00f4\u017ee.<\/p>\n","protected":false},"author":65,"featured_media":198286,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6171,6046,6123,6062],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-315605","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-brucho","9":"tag-chudnutie","10":"tag-cvicenie","11":"tag-trening","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Skl\u00e1pa\u010dky a sed-\u013eahy: Pre\u010do v\u00e1m nepom\u00f4\u017eu schudn\u00fa\u0165 z brucha? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako schudn\u00fa\u0165 z brucha? 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