{"id":335821,"date":"2022-01-07T11:11:17","date_gmt":"2022-01-07T10:11:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=335821"},"modified":"2022-01-18T08:49:16","modified_gmt":"2022-01-18T07:49:16","slug":"21-najlepsich-cvikov-na-brucho","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/","title":{"rendered":"21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou"},"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\/21-najlepsich-cvikov-na-brucho\/#Ake_su_hlavne_benefity_cvikov_na_brucho\" title=\"Ak\u00e9 s\u00fa hlavn\u00e9 benefity cvikov na brucho?&nbsp;\">Ak\u00e9 s\u00fa hlavn\u00e9 benefity cvikov na brucho?&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\/21-najlepsich-cvikov-na-brucho\/#Pomozu_cviky_na_brucho_schudnut_napriklad_zo_spodnej_casti_brucha_alebo_z_bokov\" title=\"Pom\u00f4\u017eu cviky na brucho schudn\u00fa\u0165 napr\u00edklad zo spodnej \u010dasti brucha alebo z bokov?\">Pom\u00f4\u017eu cviky na brucho schudn\u00fa\u0165 napr\u00edklad zo spodnej \u010dasti brucha alebo z bokov?<\/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\/21-najlepsich-cvikov-na-brucho\/#Ucinne_cviky_na_brucho_podla_partii\" title=\"\u00da\u010dinn\u00e9 cviky na brucho pod\u013ea parti\u00ed\">\u00da\u010dinn\u00e9 cviky na brucho pod\u013ea parti\u00ed<\/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\/21-najlepsich-cvikov-na-brucho\/#1_Cviky_na_priame_brusne_svaly_alias_six-pack\" title=\"1. Cviky na priame bru\u0161n\u00e9 svaly alias six-pack&nbsp;\">1. Cviky na priame bru\u0161n\u00e9 svaly alias six-pack&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\/21-najlepsich-cvikov-na-brucho\/#2_Cviky_na_sikme_brusne_svaly_boky\" title=\"2. Cviky na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly (boky)\">2. Cviky na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly (boky)<\/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\/21-najlepsich-cvikov-na-brucho\/#3_Cviky_na_spodne_brucho\" title=\"3. Cviky na spodn\u00e9 brucho\">3. Cviky na spodn\u00e9 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\/21-najlepsich-cvikov-na-brucho\/#4_Cviky_na_stred_tela_alebo_core\" title=\"4. Cviky na stred tela alebo core\">4. Cviky na stred tela alebo core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/#Vzorovy_trening_na_brucho_pre_zaciatocnikov\" title=\"Vzorov\u00fd tr\u00e9ning na brucho pre za\u010diato\u010dn\u00edkov\">Vzorov\u00fd tr\u00e9ning na brucho pre za\u010diato\u010dn\u00edkov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/#Vzorovy_trening_na_brucho_pre_pokrocilych\" title=\"Vzorov\u00fd tr\u00e9ning na brucho pre pokro\u010dil\u00fdch\">Vzorov\u00fd tr\u00e9ning na brucho pre pokro\u010dil\u00fdch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/#Intenzivny_trening_na_core_s_vlastnou_vahou\" title=\"Intenz\u00edvny tr\u00e9ning na core s vlastnou v\u00e1hou\">Intenz\u00edvny tr\u00e9ning na core s vlastnou v\u00e1hou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-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>\u0160t\u00edhle brucho s vidite\u013en\u00fdmi svalmi je snom mnoh\u00fdch \u017eien aj mu\u017eov. Ak to niekto mysl\u00ed skuto\u010dne v\u00e1\u017ene, typicky sa nezaob\u00edde bez zmien v jed\u00e1lni\u010dku a tr\u00e9ningu. V tom zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu spr\u00e1vne zvolen\u00e9 <strong>cviky na brucho<\/strong>, ktor\u00e9 sa postaraj\u00fa o posilnenie svalov v tejto oblasti. V\u00fdsledkom je pevnej\u0161ie a badate\u013ene vypracovanej\u0161ie brucho, ktor\u00e9 v\u00fdborne vyzer\u00e1, z\u00e1rove\u0148 pom\u00e1ha so spr\u00e1vnym dr\u017ean\u00edm tela pri \u0161porte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte sa hne\u010f tr\u00e1pi\u0165 nekone\u010dn\u00fdmi s\u00e9riami nudn\u00fdch skl\u00e1pa\u010diek, ktor\u00e9 sami o sebe aj tak ve\u013ea nezm\u00f4\u017eu. V dne\u0161nom \u010dl\u00e1nku si teda predstav\u00edme mnoho \u00fa\u010dinnej\u0161\u00edch a z\u00e1bavnej\u0161\u00edch variantov. N\u00e1jdete medzi nimi cviky pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. <strong>Jednoducho si vyberiete pod\u013ea toho, \u010di chcete posilni\u0165 spodn\u00e9 brucho, priame bru\u0161n\u00e9 svaly alebo m\u00e1te v \u00famysle zamera\u0165 sa viac na boky. <\/strong>V\u00fdhodou je, \u017ee s\u00fa to v\u0161etko cviky s vlastnou v\u00e1hou, tak\u017ee ich zvl\u00e1dnete aj doma v ob\u00fdva\u010dke. Nie je preto d\u00f4vod v\u00e1ha\u0165 a m\u00f4\u017eete sa rovno pusti\u0165 do pr\u00e1ce na va\u0161om six-packu!<\/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=\"Ake_su_hlavne_benefity_cvikov_na_brucho\"><\/span>Ak\u00e9 s\u00fa hlavn\u00e9 benefity cvikov na brucho?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cviky na brucho v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 <strong>z\u00edska\u0165 nielen atrakt\u00edvnu, sexi fig\u00faru, ale aj siln\u00fd stred (core), ktor\u00fd je podstatn\u00fd pre spr\u00e1vne dr\u017eanie tela <\/strong>pri akejko\u013evek aktivite. Svaly stredu tela sa zap\u00e1jaj\u00fa po\u010das silov\u00e9ho tr\u00e9ningu, behu, cvi\u010denia jogy aj in\u00fdch \u0161portov\u00fdch aktiv\u00edt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S ich posilnen\u00edm m\u00f4\u017eete pozorova\u0165 zlep\u0161enie aj po str\u00e1nke v\u00fdkonnosti v mnoh\u00fdch \u0161portoch. M\u00f4\u017eete z\u00edska\u0165 napr\u00edklad<strong> lep\u0161iu stabilitu, koordin\u00e1ciu, silu alebo zr\u00fdchlenie v behu<\/strong>, taktie\u017e lep\u0161iu ochranu pred zranen\u00edm na tr\u00e9ningu. V neposlednom rade s\u00fa pevn\u00e9 bru\u0161n\u00e9 svaly d\u00f4le\u017eit\u00e9 ako ochrana vn\u00fatorn\u00fdch org\u00e1nov a chrbtice. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20133]<\/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\/2022\/01\/iStock-1284593488-1124x749.jpg\" alt=\"Cviky na brucho a chudnutie\" class=\"wp-image-332487\" width=\"843\" height=\"562\" title=\"Cviky na brucho a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1284593488-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomozu_cviky_na_brucho_schudnut_napriklad_zo_spodnej_casti_brucha_alebo_z_bokov\"><\/span>Pom\u00f4\u017eu cviky na brucho schudn\u00fa\u0165 napr\u00edklad zo spodnej \u010dasti brucha alebo z bokov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa sna\u017e\u00edte strati\u0165 tuk v oblasti brucha, nemali by ste stavi\u0165 v\u0161etky karty len na<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> sed-\u013eahy, planky a \u010fal\u0161ie cviky<\/a>. \u017dia\u013e, <strong>v ich sil\u00e1ch toti\u017e nie je sp\u00e1lenie podko\u017en\u00e9ho tuku<\/strong>, ako by sa mohlo zda\u0165 pod\u013ea s\u013eubov, ktor\u00e9 prin\u00e1\u0161aj\u00fa r\u00f4zne \u010dl\u00e1nky v lifestylov\u00fdch magaz\u00ednoch. V tomto oh\u013eade je potrebn\u00fd komplexnej\u0161\u00ed pr\u00edstup. Ned\u00e1 sa toti\u017e chudn\u00fa\u0165 len na ur\u010ditom mieste na tele, kde sa v\u00e1m to moment\u00e1lne hod\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri chudnut\u00ed sa tuk za\u010dne str\u00e1ca\u0165 z cel\u00e9ho tela.<\/strong> A to, kde za\u010dne ub\u00fada\u0165 r\u00fdchlej\u0161ie, ovplyv\u0148uje genetika, horm\u00f3ny a celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl. M\u00f4\u017ee sa tak sta\u0165, \u017ee najsk\u00f4r schudnete hlavne v oblasti stehien, zadku a na brucho d\u00f4jde o nie\u010do nesk\u00f4r. Niekto to v\u0161ak m\u00f4\u017ee ma\u0165 presne naopak. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00fa \u00falohu n\u00e1sledne hr\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorick\u00fd deficit<\/a>, ktor\u00fd dosiahnete pomocou \u00faprav v jed\u00e1lni\u010dku, tr\u00e9ningu a celkovom \u017eivotnom \u0161t\u00fdle. Nebojte sa, nemus\u00edte hne\u010f nasadzova\u0165 drastick\u00e9 di\u00e9ty alebo detoxy. Spo\u013eahlivo trvalo schudnete v\u010faka <strong>postupn\u00fdm mal\u00fdm zmen\u00e1m<\/strong>, ktor\u00e9 v\u00e1s doved\u00fa do cie\u013ea. Odmenou tak bude vypracovan\u00e9 brucho a skvel\u00e1 kond\u00edcia. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u20135]<\/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 chcete dozvedie\u0165 konkr\u00e9tne tipy, v\u010faka ktor\u00fdm m\u00f4\u017eete z brucha trvalo schudn\u00fa\u0165, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44254,8350,28792,7185,53725,3738,28936,1562,46435,44248,55636,58828,46033,29117,48973\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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=\"Ucinne_cviky_na_brucho_podla_partii\"><\/span>\u00da\u010dinn\u00e9 cviky na brucho pod\u013ea parti\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete z\u00edska\u0165 pevn\u00e9 a siln\u00e9 brucho, mali by ste sa s\u00fastredi\u0165 na v\u0161etky jeho \u010dasti. Dokonale vypracovan\u00e9 nohy tie\u017e nez\u00edskate len pomocou cvikov na predn\u00fa stranu stehien.<strong> Je preto d\u00f4le\u017eit\u00e9 zaradi\u0165 cviky na priame, \u0161ikm\u00e9 aj hlbok\u00e9 bru\u0161n\u00e9 svaly (stred tela). <\/strong>Ich funkcie sa toti\u017e navz\u00e1jom dop\u013a\u0148aj\u00fa a len komplexn\u00fdm posilnen\u00edm cel\u00e9ho brucha z\u00edskate tie najlep\u0161ie v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky uveden\u00e9 cviky zvl\u00e1dnete len s vlastnou v\u00e1hou a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017ekou<\/a> na cvi\u010denie. Pokia\u013e si <strong>tr\u00e9ning brucha chcete spestri\u0165 alebo s\u0165a\u017ei\u0165<\/strong>, m\u00f4\u017eete prida\u0165 z\u00e1\u0165a\u017e vo forme \u0161portov\u00fdch pom\u00f4cok. Na to sa skvele hod\u00ed sada <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010diek<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017eia na \u010dlenky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00e1 podlo\u017eka<\/a> alebo<a href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> fitlopta<\/a>. Pokro\u010dil\u00ed m\u00f4\u017eu vysk\u00fa\u0161a\u0165 intenz\u00edvny tr\u00e9ning brucha so <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1\u0165a\u017eovou vestou<\/a> alebo s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacie-koliesko-ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovac\u00edm kolieskom<\/a>, ktor\u00e9 je \u00fa\u010dinn\u00e9 hlavne na core.<\/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=\"1_Cviky_na_priame_brusne_svaly_alias_six-pack\"><\/span>1. Cviky na priame bru\u0161n\u00e9 svaly alias six-pack&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00e1ve cviky na priame bru\u0161n\u00e9 svaly v\u00e1m pom\u00f4\u017eu z\u00edska\u0165 vysn\u00edvan\u00fd six-pack. <strong>S\u00fa to tie tehli\u010dky na bruchu, ktor\u00fdmi sa p\u00fd\u0161ia vyrysovan\u00ed kulturisti<\/strong> a fitness modeli nielen na soci\u00e1lnych sie\u0165ach. Nemaj\u00fa v\u0161ak len estetick\u00fa funkciu, hraj\u00fa d\u00f4le\u017eit\u00fa \u00falohu v pohybe (predkl\u00e1\u0148an\u00ed) a celkovej stabilite stredu tela. Z toho d\u00f4vodu s\u00fa nevyhnutnou s\u00fa\u010das\u0165ou komplexn\u00e9ho tr\u00e9ningu brucha. <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<h3 class=\"wp-block-heading\">1. Skracova\u010dky (Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, pokr\u010dte nohy a chodidl\u00e1 nechajte na zemi. Dot\u00fdkajte sa hlavy len z\u013eahka prstami a lakte dr\u017ete otvoren\u00e9. Ke\u010f m\u00e1te tendenciu st\u00e1le s\u0165ahova\u0165 lakte k sebe, dajte si ruky kr\u00ed\u017eom na hrudn\u00edk.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a horn\u00fa \u010das\u0165 chrbta z podlo\u017eky. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va po cel\u00fd \u010das na zemi. Poh\u013ead smerujte vpred a hlavu nijako nezakl\u00e1\u0148ajte. Sta\u010d\u00ed, ke\u010f sa zdvihnete len o nieko\u013eko centimetrov. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 tla\u010denie rukami na hlavu, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/01-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Ako cvi\u010di\u0165 skracova\u010dky na brucho?\" class=\"wp-image-332503\" title=\"Ako cvi\u010di\u0165 skracova\u010dky na brucho?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Skracova\u010dky so zdvihnut\u00fdmi nohami (Raised Legs Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, nohy zdvihnite nahor smerom k stropu (m\u00f4\u017eete ich mierne pokr\u010di\u0165). Dot\u00fdkajte sa hlavy len z\u013eahka prstami a lakte dr\u017ete otvoren\u00e9. Ke\u010f m\u00e1te tendenciu st\u00e1le s\u0165ahova\u0165 lakte k sebe, dajte si ruky kr\u00ed\u017eom na hrudn\u00edk.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a horn\u00fa \u010das\u0165 chrbta z podlo\u017eky. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va po cel\u00fd \u010das na zemi. Poh\u013ead smerujte vpred a hlavu nijako nezakl\u00e1\u0148ajte. Sta\u010d\u00ed, ke\u010f sa zdvihnete len o nieko\u013eko centimetrov. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 tla\u010denie rukami na hlavu, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/02-ZKRACOVACKY-\u2013-SEDY-LEHY-SE-ZDVIZENYMA-NOHAMA.gif\" alt=\"Ako cvi\u010di\u0165 skracova\u010dky so zdvihnut\u00fdmi nohami na brucho?\" class=\"wp-image-332518\" title=\"Ako cvi\u010di\u0165 skracova\u010dky so zdvihnut\u00fdmi nohami na brucho?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Skracova\u010dky s pri\u0165ahovan\u00edm kolien (Elbow to Knee Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, dlane polo\u017ete na hlavu za u\u0161i a vystret\u00e9 nohy zdvihnite nieko\u013eko centimetrov nad zem.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a horn\u00fa \u010das\u0165 chrbta z podlo\u017eky. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va po cel\u00fd \u010das na zemi. Z\u00e1rove\u0148 pritiahnite nohy a pokr\u010den\u00fdmi kolenami sa sna\u017ete dotkn\u00fa\u0165 lak\u0165ov. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 tla\u010denie rukami na hlavu, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v bedr\u00e1ch.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/14-VNITRNI-A-VNEJSI-ZKRACOVACKY.gif\" alt=\"Ako cvi\u010di\u0165 skracova\u010dky s pri\u0165ahovan\u00edm kolien?\" class=\"wp-image-332532\" title=\"Ako cvi\u010di\u0165 skracova\u010dky s pri\u0165ahovan\u00edm kolien?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pri\u0165ahovanie kolien k hrudn\u00edku (Tuck-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, horn\u00e9 kon\u010datiny upa\u017ete, zdvihnite z\u013eahka nad telo, nohy nechajte vystret\u00e9 a zdvihnite ich nieko\u013eko centimetrov nad zem.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a cel\u00fd trup z podlo\u017eky. Z\u00e1rove\u0148 pokr\u010dte nohy a pritiahnite ich smerom k hrudn\u00edku. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/tuck-ups.gif\" alt=\"Ako cvi\u010di\u0165 tuck-ups?\" class=\"wp-image-332547\" title=\"Ako cvi\u010di\u0165 tuck-ups?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. V-zdvihy (V-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a vzpa\u017ete. Nohy nechajte vystret\u00e9 a zdvihnite ich nieko\u013eko centimetrov nad zem.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a cel\u00fd trup z podlo\u017eky. Z\u00e1rove\u0148 pritiahnite nohy, ktor\u00e9 s\u00fa \u013eahko pokr\u010den\u00e9, a sna\u017ete sa rukami dotkn\u00fa\u0165 chodidiel. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/03-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Ako cvi\u010di\u0165 V-ups?\" class=\"wp-image-332561\" title=\"Ako cvi\u010di\u0165 V-ups?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Cviky_na_sikme_brusne_svaly_boky\"><\/span>2. Cviky na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly (boky)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160ikm\u00e9 bru\u0161n\u00e9 svaly sa skladaj\u00fa z nieko\u013ek\u00fdch vrstiev svalov a zohr\u00e1vaj\u00fa d\u00f4le\u017eit\u00fa \u00falohu v rot\u00e1ci\u00e1ch trupu. <strong>Spolu funguj\u00fa ako prirodzen\u00fd korzet<\/strong>, a pr\u00e1ve v\u010faka tomu je d\u00f4le\u017eit\u00e9 im venova\u0165 pozornos\u0165 hlavne v pr\u00edpade, ke\u010f t\u00fa\u017eite po u\u017e\u0161om p\u00e1se a bokoch. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/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. Cyklistick\u00e9 skracova\u010dky (Bicycle Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a vystret\u00e9 nohy zdvihnite nieko\u013eko centimetrov nad zem. Hlavy sa dot\u00fdkajte len z\u013eahka prstami a lakte dr\u017ete otvoren\u00e9.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Aktivujte bru\u0161n\u00e9 svaly a pritiahnite \u013eav\u00e9 koleno k prav\u00e9mu lak\u0165u, potom hne\u010f prav\u00e9 koleno k \u013eav\u00e9mu lak\u0165u. Pokra\u010dujte v dynamickom striedan\u00ed pri\u0165ahovan\u00ed a na\u0165ahovan\u00ed doln\u00fdch kon\u010dat\u00edn. Pri cvi\u010den\u00ed sa s\u00fastre\u010fte na d\u00fdchanie a dajte pozor, aby sa v\u00e1m spodn\u00e1 \u010das\u0165 chrbta nedv\u00edhala z podlo\u017eky.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 tla\u010denie rukami na hlavu, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v bedr\u00e1ch.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/04-ZVEDANI-SE-KE-KOLENUM.gif\" alt=\"Ako cvi\u010di\u0165 cyklistick\u00e9 skracova\u010dky?\" class=\"wp-image-332676\" title=\"Ako cvi\u010di\u0165 cyklistick\u00e9 skracova\u010dky?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bo\u010dn\u00fd plank (Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete sa na bok s vystret\u00fdmi nohami. Chodidlo hornej nohy polo\u017ete na zem pred spodn\u00fa nohu. Urobte vzpor na spodnej napnutej ruke a t\u00fa horn\u00fa zdvihnite k stropu.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 na nieko\u013eko sek\u00fand (\u010das si stopnite na \u0161portov\u00fdch hodink\u00e1ch alebo telef\u00f3ne). Potom to ist\u00e9 vykonajte na opa\u010dn\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/07-BOCNY-PLANK.gif\" alt=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank?\" class=\"wp-image-332589\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bo\u010dn\u00e9 skracova\u010dky (Oblique Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, nohy pokr\u010dte a polo\u017ete ich na jednu stranu. Prstami sa len z\u013eahka dot\u00fdkajte hlavy a lakte dr\u017ete otvoren\u00e9. Ke\u010f m\u00e1te tendenciu st\u00e1le s\u0165ahova\u0165 lakte k sebe, dajte si ruky kr\u00ed\u017eom na hrudn\u00edk.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie \u0161ikm\u00fdch bru\u0161n\u00fdch svalov zdvihnite hlavu a horn\u00fa \u010das\u0165 chrbta z podlo\u017eky. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. Doln\u00e9 kon\u010datiny sa sna\u017ete udr\u017ea\u0165 na zemi a hrudn\u00edk smerujte nahor. Potom cvik vykonajte na druh\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmerne tla\u010denie rukami na hlavu, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/08-BOCNI-ZKRACOVACKY-\u2013-SEDY-LEHY.gif\" alt=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 skracova\u010dky?\" class=\"wp-image-332603\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 skracova\u010dky?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bo\u010dn\u00e9 V-Ups (Side V-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na bok, spodn\u00fa ruku vystrite pred seba a tou hornou sa z\u013eahka chy\u0165te za hlavu. Nohy m\u00f4\u017eete trochu pokr\u010di\u0165.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie \u0161ikm\u00fdch bru\u0161n\u00fdch svalov zdvihnite hlavu a cel\u00fd trup zo zeme. S\u00fa\u010dasne zdv\u00edhajte doln\u00e9 kon\u010datiny a sna\u017ete sa lak\u0165om za hlavou dotkn\u00fa\u0165 kolena bli\u017e\u0161ej nohy. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie, ale sna\u017ete sa nepolo\u017ei\u0165 nohy ani chrb\u00e1t \u00faplne na zem. Potom hne\u010f pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Ruku, ktor\u00fa m\u00e1te na zemi, pou\u017e\u00edvajte len ako oporu, pohyb by mal vych\u00e1dza\u0165 hlavne z bru\u0161n\u00fdch svalov. Po odcvi\u010den\u00ed s\u00e9rie na jednu stranu vykonajte cvik aj na druh\u00fa.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, nespr\u00e1vna koordin\u00e1cia pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/09-SIKME-ZVEDANI-SE-K-PRSTUM.gif\" alt=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 V-ups?\" class=\"wp-image-332620\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 V-ups?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rusk\u00fd twist (Russian Twist)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku s pokr\u010den\u00fdmi nohami.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom vykonajte rot\u00e1ciu trupu aj vystret\u00fdch r\u00fak na jednu stranu. S\u00fastre\u010fte sa na to, aby pohyb vych\u00e1dzal hlavne z bru\u0161n\u00fdch svalov a aby ste dr\u017eali rovn\u00fd chrb\u00e1t. Potom hne\u010f prejdite na druh\u00fa stranu. M\u00f4\u017eete sa rukami z\u013eahka dotkn\u00fa\u0165 podlo\u017eky. N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f zdvihnete chodidl\u00e1 zo zeme alebo prid\u00e1te z\u00e1\u0165a\u017e vo forme <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dinky<\/a><\/strong>, <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellu<\/a><\/strong>,<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> kot\u00fa\u010da<\/a><\/strong> \u010di PET f\u013ea\u0161e, ktor\u00fa m\u00e1te poruke.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/10-RUSKY-TWIST.gif\" alt=\"Ako cvi\u010di\u0165 rusk\u00fd twist?\" class=\"wp-image-332634\" title=\"Ako cvi\u010di\u0165 rusk\u00fd twist?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cviky_na_spodne_brucho\"><\/span>3. Cviky na spodn\u00e9 brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme si u\u017e povedali, cviky na spodn\u00e9 brucho v\u00e1m nepom\u00f4\u017eu z\u00e1zra\u010dne schudn\u00fa\u0165 tuk v tejto oblasti, preto\u017ee lok\u00e1lne schudn\u00fa\u0165 v\u010faka cvi\u010deniu sa jednoducho ned\u00e1. M\u00f4\u017eu v\u0161ak prispie\u0165 k spevneniu tejto partie. Navy\u0161e s\u00fa s\u00fa\u010das\u0165ou priameho bru\u0161n\u00e9ho svalu. Pokia\u013e teda spodn\u00e9 brucho<strong> posiln\u00edte, zapracujete aj na svojom six-packu<\/strong>. V pr\u00edpade, \u017ee nem\u00e1te silu v tejto oblasti alebo ju pova\u017eujete za probl\u00e9mov\u00fa, urob\u00edte dobre, ke\u010f ju budete pravidelne tr\u00e9nova\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie \u00fa\u010dinn\u00e9 cviky na spodn\u00e9 brucho n\u00e1jdete tie\u017e v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 cviky na spodn\u00e9 brucho s\u00fa naozaj tie najlep\u0161ie?<\/strong><\/a><\/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. Obr\u00e1ten\u00e9 skracova\u010dky (Reverse Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a ruky polo\u017ete vo\u013ene okolo tela. Z\u013eahka pokr\u010dte nohy a predno\u017ete.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite panvu a spodn\u00fa \u010das\u0165 chrbta nieko\u013eko centimetrov nad zem. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. S\u00fastre\u010fte sa na to, aby pohyb vych\u00e1dzal najm\u00e4 z bru\u0161n\u00fdch svalov.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/05-REVERZNI-ZKRACOVACKY.gif\" alt=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky?\" class=\"wp-image-332648\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kmitanie nohami (Flutter Kicks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t. Hlavu, horn\u00fa \u010das\u0165 chrbta a vystret\u00e9 nohy zdvihnite nieko\u013eko centimetrov nad zem. Ruky polo\u017ete vo\u013ene na zem pozd\u013a\u017e tela a pou\u017eite ich ako oporu.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Aktivujte bru\u0161n\u00e9 svaly a za\u010dnite kmita\u0165 vystret\u00fdmi nohami zo strany na stranu. Dynamicky striedajte kmity pravou cez \u013eav\u00fa a \u013eavou cez prav\u00fa nohu. Pri cvi\u010den\u00ed nezabudnite d\u00fdcha\u0165 a s\u00fastre\u010fte sa na to, \u017ee pohyb vych\u00e1dza hlavne z bru\u0161n\u00fdch svalov. Dajte tie\u017e pozor na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke. N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f budete nohy dr\u017ea\u0165 v ni\u017e\u0161ej polohe (bli\u017e\u0161ie k zemi).<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v spodnej \u010dasti chrbta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/06-KMITANI-NOHAMA.gif\" alt=\"Ako cvi\u010di\u0165 brucho kmitan\u00edm nohami?\" class=\"wp-image-332662\" title=\"Ako cvi\u010di\u0165 brucho kmitan\u00edm nohami?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Jazda na bicykli (Bicycle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t. Hlavu, horn\u00fa \u010das\u0165 chrbta a mierne pokr\u010den\u00e9 nohy zdvihnite nieko\u013eko centimetrov nad zem. Prstami sa len z\u013eahka dot\u00fdkajte hlavy a lakte dr\u017ete otvoren\u00e9. Ke\u010f m\u00e1te tendenciu st\u00e1le s\u0165ahova\u0165 lakte k sebe, dajte si ruky kr\u00ed\u017eom na hrudn\u00edk.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Aktivujte bru\u0161n\u00e9 svaly a za\u010dnite kr\u00fa\u017ei\u0165 nohami ako pri jazde na bicykli. V priebehu cvi\u010denia nezab\u00fadajte d\u00fdcha\u0165 a s\u00fastredi\u0165 sa na to, \u017ee pohyb vych\u00e1dza hlavne z bru\u0161n\u00fdch svalov. Takisto si d\u00e1vajte pozor na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke. N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f budete dr\u017ea\u0165 nohy v ni\u017e\u0161ej polohe (bli\u017e\u0161ie k zemi) alebo nimi za\u010dnite robi\u0165 v\u00e4\u010d\u0161ie kr\u00fa\u017eky.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v spodnej \u010dasti chrbta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/bonus-BIKE.gif\" alt=\"Ako na cvik jazda na bicykli?\" class=\"wp-image-332575\" title=\"Ako na cvik jazda na bicykli?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. No\u017enice (Scissors)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t. Hlavu, horn\u00fa \u010das\u0165 chrbta a \u013eahko pokr\u010den\u00e9 nohy zdvihnite nieko\u013eko centimetrov nad zem. Lakte dr\u017ete otvoren\u00e9. Ke\u010f m\u00e1te tendenciu st\u00e1le s\u0165ahova\u0165 lakte k sebe, dajte si ruky kr\u00ed\u017eom na hrudn\u00edk.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Aktivujte bru\u0161n\u00e9 svaly a za\u010dnite pri\u0165ahova\u0165 v\u017edy jednu nohu bli\u017e\u0161ie k hrudi a s\u00fa\u010dasne druh\u00fa sp\u00fa\u0161\u0165ajte do nieko\u013ek\u00fdch centimetrov nad zem. Va\u0161e nohy by mali v tom pohybe pripom\u00edna\u0165 strihaj\u00face no\u017enice. Pri cvi\u010den\u00ed nezab\u00fadajte d\u00fdcha\u0165 a s\u00fastre\u010fte sa na to, \u017ee pohyb vych\u00e1dza hlavne z bru\u0161n\u00fdch svalov. Takisto dajte pozor na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke. N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f zv\u00e4\u010d\u0161\u00edte rozsah pohybu doln\u00fdch kon\u010dat\u00edn.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v spodnej \u010dasti chrbta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/15-NUZKY.gif\" alt=\"Ako cvi\u010di\u0165 no\u017enice na brucho? \" class=\"wp-image-332690\" title=\"Ako cvi\u010di\u0165 no\u017enice na brucho? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Striedav\u00e9 ukladanie n\u00f4h (Toe taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t. Hlavu a horn\u00fa \u010das\u0165 chrbta zdvihnite nieko\u013eko centimetrov nad zem. Prstami sa len z\u013eahka dot\u00fdkajte hlavy a lakte dr\u017ete otvoren\u00e9. Ke\u010f m\u00e1te tendenciu st\u00e1le s\u0165ahova\u0165 lakte k sebe, dajte si ruky kr\u00ed\u017eom na hrudn\u00edk. Nohy zdvihnite a pokr\u010dte na 90 stup\u0148ov.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom sa prstami jednej nohy dotknite podlo\u017eky a s n\u00e1dychom ju vr\u00e1\u0165te sp\u00e4\u0165. To ist\u00e9 zopakujte s druhou nohou. S\u00fastre\u010fte sa na to, \u017ee pohyb vych\u00e1dza hlavne z bru\u0161n\u00fdch svalov. Takisto si d\u00e1vajte pozor na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke. N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f nohy trochu vystriete.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v spodnej \u010dasti chrbta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/17-TOE-TAPS.gif\" alt=\"Ako cvi\u010di\u0165 toe taps na brucho? \" class=\"wp-image-332704\" title=\"Ako cvi\u010di\u0165 toe taps na brucho? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Cviky_na_stred_tela_alebo_core\"><\/span>4. Cviky na stred tela alebo core<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pevn\u00fd core je alfou a omegou spr\u00e1vneho dr\u017eania tela. Prep\u00e1ja horn\u00fa a doln\u00fa \u010das\u0165 tela, jeho <strong>spr\u00e1vna funkcia je navy\u0161e d\u00f4le\u017eit\u00e1 pre v\u0161etky pohybov\u00e9 aktivity<\/strong>. Cviky na posilnenie stredu tela by preto mali by\u0165 s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu na siln\u00e9 brucho. <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>\u010eal\u0161ie \u00fa\u010dinn\u00e9 cviky na core n\u00e1jdete aj v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>17 najefekt\u00edvnej\u0161\u00edch cvikov pre siln\u00fd stred tela<\/strong><\/a>.<\/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. Vzpor na predlakt\u00ed (Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do vzporu le\u017emo na predlakt\u00ed. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, lopatky stiahnite k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa v tejto polohe zotrva\u0165 nieko\u013eko sek\u00fand (\u010das si stopnite na \u0161portov\u00fdch hodink\u00e1ch alebo telef\u00f3ne).<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako sa m\u00f4\u017ee pravideln\u00e9 cvi\u010denie planku prejavi\u0165 na va\u0161ej postave, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co sa s vami stane, ke\u010f budete robi\u0165 plank ka\u017ed\u00fd de\u0148<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/11-PLANK.gif\" alt=\"Ako cvi\u010di\u0165 plank?\" class=\"wp-image-332718\" title=\"Ako cvi\u010di\u0165 plank?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Plank jack<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu le\u017emo na predlakt\u00ed. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, stiahnite lopatky k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S\u00fastre\u010fte sa na pevn\u00fd stred tela a dynamicky rozno\u017eujte a zno\u017eujte. Vo\u013ene d\u00fdchajte a sna\u017ete sa v tomto pohybe vydr\u017ea\u0165 nieko\u013eko sek\u00fand alebo opakovan\u00ed. \u010c\u00edm viac od seba nohy rozno\u017e\u00edte, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie z\u00e1bavn\u00e9 a \u00fa\u010dinn\u00e9 druhy planku tie\u017e n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>47 najlep\u0161\u00edch a \u0161ialene z\u00e1bavn\u00fdch vari\u00e1ci\u00ed plankingu<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/13-PLANK-JACK.gif\" alt=\"Ako cvi\u010di\u0165 plank jack?\" class=\"wp-image-332732\" title=\"Ako cvi\u010di\u0165 plank jack?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Plank s dv\u00edhan\u00edm proti\u013eahl\u00fdch r\u00fak a n\u00f4h<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na vystret\u00fdch ruk\u00e1ch. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed, stiahnite lopatky k sebe a lakte by mali zviera\u0165 s telom pribli\u017ene 45 stup\u0148ov. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom s\u00fa\u010dasne zdvihnite a vystrite proti\u013eahl\u00e9 kon\u010datiny (sta\u010d\u00ed nieko\u013eko centimetrov nad zem). Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik vykonajte na opa\u010dn\u00fa stranu. Ak je pre v\u00e1s tento cvik pr\u00edli\u0161 n\u00e1ro\u010dn\u00fd, m\u00f4\u017eete vydr\u017ea\u0165 v planku bez dv\u00edhania kon\u010dat\u00edn.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nekontrolovan\u00fd pohyb, mal\u00fd rozsah v pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/21-PLANK-SE-STRIDAVYM-ZVEDANIM-PAZI-A-NOHOU.gif\" alt=\"Ako cvi\u010di\u0165 plank s dv\u00edhan\u00edm r\u00fak a n\u00f4h?\" class=\"wp-image-332746\" title=\"Ako cvi\u010di\u0165 plank s dv\u00edhan\u00edm r\u00fak a n\u00f4h?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Superman<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na brucho s vystret\u00fdmi nohami. Ruky vzpa\u017ete.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom aktivujte stred tela a zdvihnite ruky, hlavu, hrudn\u00edk a nohy nieko\u013eko centimetrov nad zem. V hornej poz\u00edcii m\u00f4\u017eete zotrva\u0165 nieko\u013eko sek\u00fand, potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/18-SUPERMAN.gif\" alt=\"Ako na cvik superman?\" class=\"wp-image-332760\" title=\"Ako na cvik superman?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. T-stabiliz\u00e1cia (T-Stabilization)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu na vystret\u00fdch ruk\u00e1ch. Dlane polo\u017ete pod ramen\u00e1, ktor\u00e9 smeruj\u00fa dolu od u\u0161\u00ed, a lopatky stiahnite k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine. Nepreh\u00fdbajte sa v chrbte.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom sa oto\u010dte na prav\u00fa stranu, preneste v\u00e1hu na \u013eav\u00fa ruku a t\u00fa prav\u00fa zdvihnite hore k stropu. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte na druh\u00fa stranu. Pohyb je z\u00e1rove\u0148 dynamick\u00fd aj kontrolovan\u00fd.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nekontrolovan\u00fd pohyb, mal\u00fd rozsah v pohybu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/19-T-\u2013-STABILIZACE.gif\" alt=\"Ako cvi\u010di\u0165 T-stabiliz\u00e1ciu?\" class=\"wp-image-332775\" title=\"Ako cvi\u010di\u0165 T-stabiliz\u00e1ciu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Dv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn na \u0161tyroch (Bird Dog)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Prejdite do k\u013eaku na v\u0161etk\u00fdch \u0161tyroch.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Aktivujte stred tela a s v\u00fddychom s\u00fa\u010dasne zdvihnite a vystrite proti\u013eahl\u00e9 kon\u010datiny (prav\u00fa nohu a \u013eav\u00fa ruku). Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik vykonajte na opa\u010dn\u00fa stranu.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb, mal\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=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/20-LETAJICI-PES.gif\" alt=\"Ako na cvik Bird-dog?\" class=\"wp-image-332789\" title=\"Ako na cvik Bird-dog?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_trening_na_brucho_pre_zaciatocnikov\"><\/span>Vzorov\u00fd tr\u00e9ning na brucho pre za\u010diato\u010dn\u00edkov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak patr\u00edte medzi t\u00fdch, ktor\u00ed s cvi\u010den\u00edm pr\u00e1ve za\u010d\u00ednaj\u00fa, <strong>vyberte si \u013eah\u0161ie cviky a s\u00fastre\u010fte sa na ich spr\u00e1vnu realiz\u00e1ciu<\/strong>. Nechcite v\u0161etko hne\u010f, rad\u0161ej bu\u010fte vytrval\u00ed, vytvorte si kvalitn\u00fd z\u00e1klad a postupne sa prepracujte k pokro\u010dilej\u0161\u00edm a n\u00e1ro\u010dnej\u0161\u00edm cvikom. Na za\u010diatok vysk\u00fa\u0161ajte n\u00e1\u0161 vzorov\u00fd tr\u00e9ning a zara\u010fujte ho do tr\u00e9ningu 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Skracova\u010dky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Toe taps (strieda\u0165 nohy)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bo\u010dn\u00e9 skracova\u010dky<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12 na obidve strany<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rusk\u00fd twist<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 30 sek\u00fand v\u00fddr\u017e<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vzorovy_trening_na_brucho_pre_pokrocilych\"><\/span>Vzorov\u00fd tr\u00e9ning na brucho pre pokro\u010dil\u00fdch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade, \u017ee sa venujete posil\u0148ovaniu u\u017e nejak\u00fd \u010das, vysk\u00fa\u0161ajte n\u00e1\u0161 vzorov\u00fd tr\u00e9ning pre pokro\u010dil\u00fdch. M\u00f4\u017eete ho zaradi\u0165 2 a\u017e 4-kr\u00e1t t\u00fd\u017edenne.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V-ups<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">No\u017enice<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Reverzn\u00e9 skracova\u010dky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plank jack<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kmitanie nohami<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 20<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bo\u010dn\u00fd plank na vystretej ruke<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 \u2013 60 sek\u00fand vo v\u00fddr\u017ei na obidve strany<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intenzivny_trening_na_core_s_vlastnou_vahou\"><\/span>Intenz\u00edvny tr\u00e9ning na core s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na brucho si m\u00f4\u017eete zacvi\u010di\u0165 tie\u017e pod\u013ea n\u00e1\u0161ho videa, ktor\u00e9 obsahuje tr\u00e9ning zameran\u00fd na posilnenie svalov stredu tela. Nepotrebujete na\u0148 \u017eiadne pom\u00f4cky, navy\u0161e ho cel\u00fd zvl\u00e1dnete do 5 min\u00fat.&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\" 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 Intenz\u00edvny tr\u00e9ning na brucho I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/MiWQ6rOJF0I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uveden\u00e9 cviky v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 na ceste za ploch\u00fdm bruchom, vysn\u00edvan\u00fdm six-packom alebo u\u017e\u0161\u00edm p\u00e1som. <strong>Navy\u0161e maj\u00fa mno\u017estvo \u010fal\u0161\u00edch benefitov, ako je lep\u0161ie dr\u017eanie tela alebo kvalitnej\u0161\u00ed \u0161portov\u00fd v\u00fdkon.<\/strong> Z vy\u0161\u0161ie uveden\u00fdch cvikov si jednoducho vyberiete pod\u013ea toho, \u010di sa chcete zamera\u0165 na posil\u0148ovanie spodn\u00e9ho brucha, oblasti bokov, stredu tela alebo celej tejto partie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto m\u00f4\u017eete vysk\u00fa\u0161a\u0165 vzorov\u00fd tr\u00e9ning na brucho pre za\u010diato\u010dn\u00edkov alebo pokro\u010dil\u00fdch. V\u0161etky cviky s\u00fa navy\u0161e s vlastnou v\u00e1hou, tak\u017ee m\u00f4\u017eete hne\u010f za\u010da\u0165 pracova\u0165 na svojich tehli\u010dk\u00e1ch. Na zv\u00fd\u0161enie n\u00e1ro\u010dnosti cvikov pridajte z\u00e1\u0165a\u017e vo forme jednoru\u010diek alebo balan\u010dn\u00fdch podlo\u017eiek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Ak \u00e1no, zdie\u013eajte ho so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning brucha.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>T\u00fa\u017eite po plochom bruchu s vidite\u013en\u00fdm six-packom? Vysk\u00fa\u0161ajte vzorov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na spodn\u00e9 brucho, na boky aj stred tela. <\/p>\n","protected":false},"author":129,"featured_media":332455,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6171,6058,6157,6139],"filter_section":[],"filter_attribute":[13016,13020,13022,13023],"class_list":{"0":"post-335821","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-cviky","10":"tag-cviky-s-vlastnou-vahou","11":"tag-domaci-trening","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-treningove-plany","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najlep\u0161ie cviky na spevnenie brucha bez pom\u00f4cok pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch. 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