{"id":349985,"date":"2022-03-30T08:00:00","date_gmt":"2022-03-30T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=349985"},"modified":"2022-03-30T14:27:33","modified_gmt":"2022-03-30T12:27:33","slug":"nejlepsi-cviky-na-spodni-bricho","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/","title":{"rendered":"Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#Pomohou_cviky_na_spodni_bricho_zbavit_se_tuku_na_brise\" title=\"Pomohou cviky na spodn\u00ed b\u0159icho zbavit se tuku na b\u0159i\u0161e?\">Pomohou cviky na spodn\u00ed b\u0159icho zbavit se tuku na b\u0159i\u0161e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#13_ucinnych_cviku_na_spodni_bricho\" title=\"13 \u00fa\u010dinn\u00fdch cvik\u016f na spodn\u00ed b\u0159icho&nbsp;\">13 \u00fa\u010dinn\u00fdch cvik\u016f na spodn\u00ed b\u0159icho&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#1_Stridave_pokladani_nohou_Single_Leg_Heel_Taps\" title=\"1. St\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou (Single Leg Heel Taps)\">1. St\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou (Single Leg Heel Taps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#2_Horolezec_Mountain_Climber\" title=\"2. Horolezec (Mountain Climber)\">2. Horolezec (Mountain Climber)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#3_Stridave_pritahy_kolen_v_planku_Cross_Body_Mountain_Climbers\" title=\"3. St\u0159\u00eddav\u00e9 p\u0159\u00edtahy kolen v planku (Cross Body Mountain Climbers)\">3. St\u0159\u00eddav\u00e9 p\u0159\u00edtahy kolen v planku (Cross Body Mountain Climbers)<\/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.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#4_Nuzky_Scissors\" title=\"4. N\u016f\u017eky (Scissors)\">4. N\u016f\u017eky (Scissors)<\/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.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#5_Pritahovani_kolen_v_planku_s_klouzavymi_podlozkami_Slider_Knee_Tucks\" title=\"5. P\u0159itahov\u00e1n\u00ed kolen v planku s klouzav\u00fdmi podlo\u017ekami (Slider Knee Tucks)\">5. P\u0159itahov\u00e1n\u00ed kolen v planku s klouzav\u00fdmi podlo\u017ekami (Slider Knee Tucks)<\/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.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#6_Strecha_s_klouzavymi_podlozkami_Slider_Pike_Up\" title=\"6. St\u0159echa s klouzav\u00fdmi podlo\u017ekami (Slider Pike Up)\">6. St\u0159echa s klouzav\u00fdmi podlo\u017ekami (Slider Pike Up)<\/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.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#7_Zvedani_nohou_v_leze_Lying_Leg_Raises\" title=\"7. Zved\u00e1n\u00ed nohou v le\u017ee (Lying Leg Raises)\">7. Zved\u00e1n\u00ed nohou v le\u017ee (Lying Leg Raises)<\/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.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#8_Bocni_plank_se_stridanim_stran_Alternating_Side_Plank\" title=\"8. Bo\u010dn\u00ed plank se st\u0159\u00edd\u00e1n\u00edm stran (Alternating Side Plank)\">8. Bo\u010dn\u00ed plank se st\u0159\u00edd\u00e1n\u00edm stran (Alternating Side Plank)<\/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.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#9_Rolovani_do_sedu_Roll_Ups\" title=\"9. Rolov\u00e1n\u00ed do sedu (Roll Ups)\">9. Rolov\u00e1n\u00ed do sedu (Roll Ups)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#10_Zvedani_protilehlych_koncetin_vleze_Crossbody_Toe_Touch_Crunch\" title=\"10. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee (Crossbody Toe Touch Crunch)&nbsp;&nbsp;\">10. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee (Crossbody Toe Touch Crunch)&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#11_Zkracovacky_se_zvednutyma_nohama_Raised_Legs_Crunch\" title=\"11.&nbsp; Zkracova\u010dky se zvednut\u00fdma nohama (Raised Legs Crunch)\">11.&nbsp; Zkracova\u010dky se zvednut\u00fdma nohama (Raised Legs Crunch)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#12_Kroky_v_planku_Plank_With_Steps\" title=\"12. Kroky v planku (Plank With Steps)\">12. Kroky v planku (Plank With Steps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#13_Plank_Jack_s_klouzavymi_podlozkami_Slider_Plank_Jack\" title=\"13. Plank Jack s klouzav\u00fdmi podlo\u017ekami (Slider Plank Jack)\">13. Plank Jack s klouzav\u00fdmi podlo\u017ekami (Slider Plank Jack)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Spodn\u00ed \u010d\u00e1st b\u0159icha \u0159ada z n\u00e1s pova\u017euje za svou problematickou partii. \u010casto se v n\u00ed toti\u017e ukl\u00e1d\u00e1 podko\u017en\u00ed tuk, kter\u00e9ho bychom se r\u00e1di zbavili. To se v\u011bt\u0161inou neobejde bez zm\u011bn v j\u00eddeln\u00ed\u010dku i tr\u00e9ninku. Do n\u011bj je d\u016fle\u017eit\u00e9 za\u0159adit<strong> \u00fa\u010dinn\u00e9 cviky na spodn\u00ed b\u0159icho, kter\u00e9 pomohou pos\u00edlit a zpevnit nejen tuto oblast,<\/strong> ale cel\u00fd st\u0159ed t\u011bla. V\u00fdsledkem je o pozn\u00e1n\u00ed vypracovan\u011bj\u0161\u00ed b\u0159icho, kter\u00e9 skv\u011ble vypad\u00e1 a z\u00e1rove\u0148 pom\u00e1h\u00e1 se spr\u00e1vn\u00fdm dr\u017een\u00edm t\u011bla nejen p\u0159i sportu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dl\u00e1nku najdeme cviky na spodn\u00ed b\u0159icho<strong> pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.<\/strong> D\u00edky nim m\u016f\u017eeme rovnou zapomenout na nekone\u010dn\u00e9 s\u00e9rie <a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sklapova\u010dek<\/a>. B\u0159icho je toti\u017e d\u016fle\u017eit\u00e9 tr\u00e9novat komplexn\u011b a nespol\u00e9hat se jen na jeden cvik. Pro pokro\u010dil\u00e9 sportovce jsme si nav\u00edc p\u0159ipravili tipy na zv\u00fd\u0161en\u00ed z\u00e1t\u011b\u017ee pro co nejlep\u0161\u00ed v\u00fdsledky.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomohou_cviky_na_spodni_bricho_zbavit_se_tuku_na_brise\"><\/span>Pomohou cviky na spodn\u00ed b\u0159icho zbavit se tuku na b\u0159i\u0161e?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud je na\u0161\u00edm c\u00edlem hubnut\u00ed b\u0159icha, nem\u011bli bychom se spol\u00e9hat jen na cviky zam\u011b\u0159en\u00e9 na tuto oblast.<strong> V jejich sil\u00e1ch bohu\u017eel nen\u00ed vygumov\u00e1n\u00ed, sp\u00e1len\u00ed nebo vypocen\u00ed nadbyte\u010dn\u00e9ho tuku.<\/strong> V tomto ohledu je pot\u0159eba komplexn\u011bj\u0161\u00ed p\u0159\u00edstup. Nen\u00ed toti\u017e mo\u017en\u00e9 hubnout jen na konkr\u00e9tn\u00ed \u010d\u00e1sti t\u011bla, kde bychom si to zrovna p\u0159\u00e1li.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159i hubnut\u00ed se toti\u017e tuk za\u010dne ztr\u00e1cet z cel\u00e9ho t\u011bla.<\/strong> A to, kde za\u010dne ub\u00fdvat rychleji, ovliv\u0148uje genetika, hormony a celkov\u00fd \u017eivotn\u00ed styl. M\u016f\u017ee se tak st\u00e1t, \u017ee nejd\u0159\u00edve zhubnete hlavn\u011b v oblasti stehen, h\u00fd\u017ed\u00ed a na spodn\u00ed b\u0159icho dojde o n\u011bco pozd\u011bji. N\u011bkdo to ale m\u016f\u017ee m\u00edt p\u0159esn\u011b naopak. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>St\u011b\u017eejn\u00ed roli pak hraje <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit<\/a>, kter\u00e9ho dos\u00e1hnete \u00fapravami v j\u00eddeln\u00ed\u010dku, tr\u00e9ninku a celkov\u00e9m \u017eivotn\u00edm stylu. Nebojte se, <strong>nemus\u00edte hned nasazovat drastick\u00e9 diety nebo detoxy.<\/strong> Spolehliv\u011b trvale zhubnete d\u00edky <strong>postupn\u00fdm mal\u00fdm zm\u011bn\u00e1m<\/strong>, kter\u00e9 v\u00e1s dovedou k c\u00edli. Odm\u011bnou pak bude vypracovan\u00e9 b\u0159icho a skv\u011bl\u00e1 kondice. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt konkr\u00e9tn\u00ed tipy, d\u00edky kter\u00fdm m\u016f\u017eete b\u0159icho trvale zhubnout, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg\" alt=\"Jak zhubnout spodn\u00ed b\u0159icho?\" class=\"wp-image-350018\" width=\"843\" height=\"562\" title=\"Jak zhubnout spodn\u00ed b\u0159icho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-898979332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_ucinnych_cviku_na_spodni_bricho\"><\/span>13 \u00fa\u010dinn\u00fdch cvik\u016f na spodn\u00ed b\u0159icho&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stejn\u011b jako je to v p\u0159\u00edpad\u011b jin\u00fdch parti\u00ed,tak i pro tr\u00e9nink b\u0159icha plat\u00ed, \u017ee pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 jej cvi\u010dit pravideln\u011b. Z\u00e1rove\u0148 ale nen\u00ed vhodn\u00e9 tuto partii p\u0159et\u011b\u017eovat a cvi\u010dit ka\u017ed\u00fd den, proto\u017ee by tak svaly nedostaly prostor na regeneraci. <strong>Za\u010d\u00e1te\u010dn\u00edk\u016fm se doporu\u010duje komplexn\u00ed tr\u00e9nink b\u0159icha odcvi\u010dit 2\u20133kr\u00e1t t\u00fddn\u011b, zat\u00edmco pokro\u010dil\u00fdm a\u017e 4kr\u00e1t.<\/strong> V\u017edy ale z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00edm tr\u00e9ninkov\u00e9m pl\u00e1nu sportovce a jeho c\u00edlech. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010d\u00e1te\u010dn\u00edci by m\u011bli volit variantu bez z\u00e1t\u011b\u017ee a zam\u011b\u0159it se na spr\u00e1vnou techniku.<\/strong> A\u017e si budou proveden\u00edm jist\u00ed, mohou zvy\u0161ovat po\u010det opakov\u00e1n\u00ed i s\u00e9ri\u00ed nebo si cvik zt\u00ed\u017eit pom\u016fckami. D\u00edky tomu dodr\u017e\u00ed princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed, kter\u00fd je kl\u00ed\u010dov\u00fd pro r\u016fst sval\u016f a jejich zes\u00edlen\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak na tr\u00e9nink b\u0159i\u0161n\u00edch sval\u016f?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>B\u0159icho odcvi\u010dte 2\u20134kr\u00e1t t\u00fddn\u011b v z\u00e1vislosti na va\u0161\u00ed kondici.<\/li><li>P\u0159idejte jej k posilov\u00e1n\u00ed jin\u00e9 partie nebo si ze cvik\u016f na b\u0159icho vytvo\u0159te <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> \u010di kruhov\u00fd tr\u00e9nink.&nbsp;<\/li><li>Vyberte si 2\u20133 cviky na spodn\u00ed b\u0159icho a p\u0159idejte je do komplexn\u00edho tr\u00e9ninku b\u0159icha nebo odcvi\u010dte samostatn\u00fd tr\u00e9nink na spodn\u00ed b\u0159icho slo\u017een\u00fd ze 4\u20135 cvik\u016f zhruba 1\u20132kr\u00e1t t\u00fddn\u011b.&nbsp;<\/li><li>Doporu\u010den\u00fd po\u010det opakov\u00e1n\u00ed najdete v popise ka\u017ed\u00e9ho cviku.&nbsp;<\/li><li>Ide\u00e1ln\u00ed po\u010det s\u00e9ri\u00ed je 2\u20134.<\/li><li>P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te lehce zah\u0159\u00e1t (b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" class=\"ek-link\">\u0161vi<\/a><a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\"h (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h<\/a><a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" class=\"ek-link\">adlo<\/a>).&nbsp;<\/li><li>P\u0159ipravte si <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed karimatku<\/a> a <a href=\"https:\/\/gymbeam.cz\/klouzave-podlozky-core-sliders-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klouzav\u00e9 podlo\u017eky<\/a>, kter\u00e9 m\u016f\u017eete p\u0159\u00edpadn\u011b nahradit dv\u011bma slo\u017een\u00fdmi <a href=\"https:\/\/gymbeam.cz\/rucnik-do-fitka-cerny-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edky.<\/a>&nbsp;<\/li><li>Pokud budete cht\u00edt vyzkou\u0161et tak\u00e9 n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty, p\u0159ipravte si <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinky,<\/a> <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a>, <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a>, <a href=\"https:\/\/gymbeam.cz\/posilovaci-mic-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed a kotn\u00edky<\/a>.&nbsp;&nbsp;<\/li><li>Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti se lehce prot\u00e1hn\u011bte.&nbsp;<\/li><\/ul>\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=\"28792,44254,42481,64393,64393,44248,7185,36340,62749,49012,29120\" ><\/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=\"1_Stridave_pokladani_nohou_Single_Leg_Heel_Taps\"><\/span>1. St\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou (Single Leg Heel Taps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a pa\u017ee polo\u017ete vedle t\u011bla. Nohy zvedn\u011bte a pokr\u010dte do 90 stup\u0148\u016f. Aktivujte b\u0159i\u0161n\u00ed svaly.<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem se patou jedn\u00e9 nohy dotkn\u011bte podlo\u017eky a s n\u00e1dechem ji vra\u0165te zp\u011bt. To stejn\u00e9 zopakujte s druhou nohou. Z\u00e1da se celou plochou dot\u00fdkaj\u00ed podlo\u017eky po celou dobu cviku. Tak\u00e9 se soust\u0159e\u010fte na to, aby pohyb vych\u00e1zel hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f. Takto prove\u010fte 12\u201320 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/li><li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> N\u00e1ro\u010dnost zv\u00fd\u0161\u00edte, kdy\u017e nohy lehce narovn\u00e1te nebo si p\u0159ipnete <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e <\/a>na kotn\u00edky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/1.-Tuk-paty-o-zem.gif\" alt=\"Jak cvi\u010dit st\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou na b\u0159icho? \" class=\"wp-image-350032\" title=\"Jak cvi\u010dit st\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou na b\u0159icho? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Horolezec_Mountain_Climber\"><\/span>2. Horolezec (Mountain Climber)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k lokti nata\u017een\u00e9 pa\u017ee. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu. Takto pokra\u010dujte, a\u017e budete m\u00edt 12\u201320 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nedostate\u010dn\u00fd rozsah pohybu.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Rukama se op\u0159ete o balan\u010dn\u00ed podlo\u017eku, <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010d<\/a> nebo slam ball. Tak\u00e9 si m\u016f\u017eete p\u0159ipnout z\u00e1t\u011b\u017e na kotn\u00edky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/2.-Horolezec.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit horolezce na b\u0159icho?\" class=\"wp-image-350046\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit horolezce na b\u0159icho?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Stridave_pritahy_kolen_v_planku_Cross_Body_Mountain_Climbers\"><\/span>3. St\u0159\u00eddav\u00e9 p\u0159\u00edtahy kolen v planku (Cross Body Mountain Climbers)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k lokti protilehl\u00e9 nata\u017een\u00e9 pa\u017ee. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu. Takto prove\u010fte 12\u201320 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nedostate\u010dn\u00fd rozsah pohybu.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Rukama se op\u0159ete o balan\u010dn\u00ed podlo\u017eku, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/balancni-podlozka-woodwork-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plo\u0161inu<\/a>, fit m\u00ed\u010d nebo slam ball. Tak\u00e9 si m\u016f\u017eete p\u0159ipnout z\u00e1t\u011b\u017e na kotn\u00edky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/6.-Horolezec-do-krize.gif\" alt=\"Jak cvi\u010dit st\u0159\u00eddav\u00e9 p\u0159\u00edtahy kolen v planku?\" class=\"wp-image-350102\" title=\"Jak cvi\u010dit st\u0159\u00eddav\u00e9 p\u0159\u00edtahy kolen v planku?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nuzky_Scissors\"><\/span>4. N\u016f\u017eky (Scissors)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da. Pokr\u010dte lokty a dlan\u011b polo\u017ete na zadn\u00ed \u010d\u00e1st hlavy, kter\u00e1 z\u016fst\u00e1v\u00e1 p\u00e1r centimetr\u016f nad zem\u00ed. Lehce zvedn\u011bte horn\u00ed \u010d\u00e1st zad a m\u00edrn\u011b pokr\u010dte nohy. Lokty dr\u017ete otev\u0159en\u00e9. V p\u0159\u00edpad\u011b, \u017ee m\u00e1te st\u00e1le tendence je stahovat k sob\u011b, dejte si ruce k\u0159\u00ed\u017eem na hrudn\u00edk.<\/li><li><strong>Proveden\u00ed:<\/strong> Aktivujte b\u0159i\u0161n\u00ed svaly a za\u010dn\u011bte p\u0159itahovat v\u017edy jednu nohu bl\u00ed\u017ee k hrudi a sou\u010dasn\u011b druhou pokl\u00e1dejte p\u00e1r centimetr\u016f nad zem. Va\u0161e nohy by v tomto pohybu m\u011bly p\u0159ipom\u00ednat st\u0159\u00edhaj\u00edc\u00ed n\u016f\u017eky. P\u0159i cvi\u010den\u00ed nezapome\u0148te d\u00fdchat a soust\u0159e\u010fte se na to, \u017ee pohyb vych\u00e1z\u00ed hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f. Dejte pozor na to, abyste m\u011bli spodn\u00ed \u010d\u00e1st zad st\u00e1le na podlo\u017ece. Takto prove\u010fte 8\u201312 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Zvy\u0161te rozsah pohybu doln\u00edch kon\u010detin nebo si na kotn\u00edky p\u0159ipn\u011bte z\u00e1t\u011b\u017e.<strong><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/3.-Nuzky.gif\" alt=\"Jak spr\u00e1vn\u011b cvi\u010dit n\u016f\u017eky na b\u0159icho?\" class=\"wp-image-350060\" title=\"Jak spr\u00e1vn\u011b cvi\u010dit n\u016f\u017eky na b\u0159icho?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pritahovani_kolen_v_planku_s_klouzavymi_podlozkami_Slider_Knee_Tucks\"><\/span>5. P\u0159itahov\u00e1n\u00ed kolen v planku s klouzav\u00fdmi podlo\u017ekami (Slider Knee Tucks)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete si <a href=\"https:\/\/gymbeam.cz\/klouzave-podlozky-core-sliders-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klouzav\u00e9 podlo\u017eky<\/a> pod chodidla a p\u0159ejd\u011bte do planku s nata\u017een\u00fdma rukama. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pokr\u010dte kolena a p\u0159it\u00e1hn\u011bte je pod hrudn\u00edk. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Takto prove\u010fte 12\u201320 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Rukama se op\u0159ete o balan\u010dn\u00ed podlo\u017eku, plo\u0161inu, fit m\u00ed\u010d nebo slam ball. Tak\u00e9 si m\u016f\u017eete p\u0159ipnout z\u00e1t\u011b\u017e na kotn\u00edky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/7.-Krceni-kolen.gif\" alt=\"Jak cvi\u010dit p\u0159itahov\u00e1n\u00ed kolen s klouzav\u00fdmi podlo\u017ekami? kolen v planku?\" class=\"wp-image-350116\" title=\"Jak cvi\u010dit p\u0159itahov\u00e1n\u00ed kolen s klouzav\u00fdmi podlo\u017ekami? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Strecha_s_klouzavymi_podlozkami_Slider_Pike_Up\"><\/span>6. St\u0159echa s klouzav\u00fdmi podlo\u017ekami (Slider Pike Up)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete si klouzav\u00e9 podlo\u017eky pod chodidla a p\u0159ejd\u011bte do planku s nata\u017een\u00fdma rukama. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159it\u00e1hn\u011bte chodidla sm\u011brem k dlan\u00edm s t\u00edm, \u017ee nohy z\u016fst\u00e1vaj\u00ed jen lehce pokr\u010den\u00e9. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm, a\u017e jich budete m\u00edt 8\u201312.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/4.-Pritahovani-nohou-k-rukam.gif\" alt=\"Jak cvi\u010dit st\u0159echu s klouzav\u00fdmi podlo\u017ekami? \" class=\"wp-image-350074\" title=\"Jak cvi\u010dit st\u0159echu s klouzav\u00fdmi podlo\u017ekami? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zvedani_nohou_v_leze_Lying_Leg_Raises\"><\/span>7. Zved\u00e1n\u00ed nohou v le\u017ee (Lying Leg Raises)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da a pa\u017ee polo\u017ete pod\u00e9l t\u011bla. Hlava a horn\u00ed \u010d\u00e1st zad z\u016fst\u00e1vaj\u00ed m\u00edrn\u011b zvednut\u00e9 nad podlo\u017ekou. Nohy lehce pokr\u010dte v kolenou a zvedn\u011bte je p\u00e1r centimetr\u016f nad zem. Aktivujte st\u0159ed t\u011bla. <\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed b\u0159i\u0161n\u00edch sval\u016f lehce p\u0159ibli\u017eujte pokr\u010den\u00e9 nohy sm\u011brem k hlav\u011b. Soust\u0159e\u010fte se na to, abyste dr\u017eeli z\u00e1da celou plochou v kontaktu s podlo\u017ekou. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Takto pokra\u010dujte, a\u017e budete m\u00edt 8\u201312 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, nekontrolovan\u00fd pohyb.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Mezi kotn\u00edky si um\u00edst\u011bte malou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinku<\/a> nebo na n\u011b p\u0159ipn\u011bte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed<\/a>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/5.-Zvedani-rovnych-nohou.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed nohou v le\u017ee na b\u0159icho? \" class=\"wp-image-350088\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed nohou v le\u017ee na b\u0159icho? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Bocni_plank_se_stridanim_stran_Alternating_Side_Plank\"><\/span>8. Bo\u010dn\u00ed plank se st\u0159\u00edd\u00e1n\u00edm stran (Alternating Side Plank)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidla nechte polo\u017een\u00e1 na sob\u011b a ud\u011blejte vzpor na p\u0159edlokt\u00ed spodn\u00ed ruky. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte horn\u00ed pa\u017ei vzh\u016fru a v t\u00e9to poloze m\u016f\u017eete 1\u20132 vte\u0159iny setrvat. Pot\u00e9 vym\u011b\u0148te ruce a to stejn\u00e9 prove\u010fte na opa\u010dnou stranu. Takto pokra\u010dujte, a\u017e budete m\u00edt 8\u201312 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nekontrolovan\u00fd pohyb.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Se zvednut\u00edm horn\u00ed kon\u010detiny m\u016f\u017eete z\u00e1rove\u0148 zvednout tak\u00e9 tu spodn\u00ed nebo se rukama op\u0159ete o balan\u010dn\u00ed podlo\u017eku.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/8.-Kliky-do-stran.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank? \" class=\"wp-image-350130\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Rolovani_do_sedu_Roll_Ups\"><\/span>9. Rolov\u00e1n\u00ed do sedu (Roll Ups)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se na z\u00e1da s nata\u017een\u00fdma nohama a vzpa\u017ete.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f plynule zvedn\u011bte s nata\u017een\u00fdmi pa\u017eemi a\u017e do sedu bez pokr\u010den\u00ed doln\u00edch kon\u010detin. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Prove\u010fte 8\u201312 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li><li><strong>Jak si cvik zt\u00ed\u017eit? <\/strong>Ob\u011bma rukama uchopte <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>,<a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> jednoru\u010dku<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a> a zvedejte se stejn\u00fdm zp\u016fsobem.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/9.-Rolovani-do-sedu.gif\" alt=\"Jak cvi\u010dit rolov\u00e1n\u00ed do sedu na b\u0159icho? \" class=\"wp-image-350144\" title=\"Jak cvi\u010dit rolov\u00e1n\u00ed do sedu na b\u0159icho? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Zvedani_protilehlych_koncetin_vleze_Crossbody_Toe_Touch_Crunch\"><\/span>10. Zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee (Crossbody Toe Touch Crunch)&nbsp;&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da s nata\u017een\u00fdmi doln\u00edmi kon\u010detinami a vzpa\u017ete. Hlavu a horn\u00ed \u010d\u00e1st zad zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Aktivujte b\u0159i\u0161n\u00ed svaly<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte a p\u0159it\u00e1hn\u011bte k sob\u011b pravou ruku a nata\u017eenou levou nohu, kter\u00e9 se nad t\u011blem ide\u00e1ln\u011b dotknou. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 zopakujte na druhou stranu. Dejte pozor na to, abyste m\u011bli spodn\u00ed \u010d\u00e1st zad st\u00e1le na podlo\u017ece. Prove\u010fte 8\u201312 opakov\u00e1n\u00ed.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f.<\/li><li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> P\u0159ipn\u011bte si z\u00e1t\u011b\u017e na z\u00e1p\u011bst\u00ed nebo kotn\u00edky.&nbsp;<strong><\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/10.-Jack-Knife.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee? \" class=\"wp-image-350158\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed protilehl\u00fdch kon\u010detin vle\u017ee? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Zkracovacky_se_zvednutyma_nohama_Raised_Legs_Crunch\"><\/span>11.&nbsp; Zkracova\u010dky se zvednut\u00fdma nohama (Raised Legs Crunch)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, nohy zvedn\u011bte vzh\u016fru sm\u011brem ke stropu (m\u016f\u017eete je lehce pokr\u010dit v kolenou) a ruce vzpa\u017ete. <\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte hlavu i horn\u00ed \u010d\u00e1st zad z podlo\u017eky a ruce p\u0159ibli\u017ete k chodidl\u016fm. Spodn\u00ed \u010d\u00e1st zad z\u016fst\u00e1v\u00e1 po celou dobu na zemi. Sta\u010d\u00ed, kdy\u017e se zvednete jen o p\u00e1r centimetr\u016f. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Prove\u010fte 8\u201312 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f. <\/li><li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Ob\u011bma rukama uchopte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\"\u010dinku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinku<\/a> nebo kotou\u010d a zvedejte se k noh\u00e1m stejn\u00fdm zp\u016fsobem. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_01.gif\" alt=\"Jak cvi\u010dit zkracova\u010dky se zvednut\u00fdma nohama? \" class=\"wp-image-350172\" title=\"Jak cvi\u010dit zkracova\u010dky se zvednut\u00fdma nohama? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Kroky_v_planku_Plank_With_Steps\"><\/span>12. Kroky v planku (Plank With Steps)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte jednu nohu a ud\u011blejte krok dop\u0159edu (pod t\u011blo) a to stejn\u00e9 hned prove\u010fte druhou nohou. Pot\u00e9 vra\u0165te prvn\u00ed a n\u00e1sledn\u011b druhou nohu do v\u00fdchoz\u00ed polohy a cvik zopakujte. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte 12\u201320 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Rukama se op\u0159ete o balan\u010dn\u00ed podlo\u017eku, plo\u0161inu nebo slam ball. Tak\u00e9 si m\u016f\u017eete p\u0159ipnout z\u00e1t\u011b\u017e na kotn\u00edky.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_02.gif\" alt=\"Jak cvi\u010dit kroky v planku? \" class=\"wp-image-350186\" title=\"Jak cvi\u010dit kroky v planku? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Plank_Jack_s_klouzavymi_podlozkami_Slider_Plank_Jack\"><\/span>13. Plank Jack s klouzav\u00fdmi podlo\u017ekami (Slider Plank Jack)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a pod chodidla si um\u00edst\u011bte klouzav\u00e9 podlo\u017eky. Pot\u00e9 p\u0159ejd\u011bte do vzporu le\u017emo na p\u0159edlokt\u00ed. Lokty um\u00edst\u011bte p\u0159ibli\u017en\u011b pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Dlan\u011b s m\u00edrn\u011b rozev\u0159en\u00fdmi prsty sm\u011b\u0159uj\u00ed k sob\u011b. Ramena st\u00e1hn\u011bte dol\u016f od u\u0161\u00ed a lopatky st\u00e1hn\u011bte k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem ud\u011blejte jednou nohou krok do strany bez toho, aby se zvedla z podlo\u017eky. N\u00e1sledn\u011b ji vra\u0165te zp\u011bt a to stejn\u00e9 zopakujte druhou nohou. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte 8\u201312 opakov\u00e1n\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nekontrolovan\u00fd pohyb.<\/li><li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Rozno\u017eujte a sno\u017eujte ob\u011b nohy z\u00e1rove\u0148 nebo si nad kotn\u00edky \u010di kolena um\u00edst\u011bte <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> a pot\u00e9 pokra\u010dujte stejn\u00fdm zp\u016fsobem.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/doplnok_03.gif\" alt=\"Jak cvi\u010dit plank jack s klouzav\u00fdmi podlo\u017ekami? \" class=\"wp-image-350200\" title=\"Jak cvi\u010dit plank jack s klouzav\u00fdmi podlo\u017ekami? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Pokud hled\u00e1te tak\u00e9 cviky na boky, \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly nebo core, v\u0161e najdete v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.<\/strong><\/a><\/li><li>Na b\u0159icho si m\u016f\u017eete tak\u00e9 zacvi\u010dit s gymnastick\u00fdm m\u00ed\u010dem podle \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem.<\/strong><\/a><\/li><li>V p\u0159\u00edpad\u011b, \u017ee v\u00e1m na cvi\u010den\u00ed nezb\u00fdv\u00e1 moc \u010dasu, vyzkou\u0161ejte<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho. <\/a><\/strong><\/li><li>Pokud je va\u0161\u00edm c\u00edlem tak\u00e9 hubnut\u00ed, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: budete p\u0159ekvapen\u00ed, co je opravdu d\u016fle\u017eit\u00e9. <\/a><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00edky dne\u0161n\u00edmu \u010dl\u00e1nku u\u017e v\u00edme, kter\u00e9 cviky se vyplat\u00ed do tr\u00e9ninku za\u0159azovat, pokud se chceme zam\u011b\u0159it na zpevn\u011bn\u00ed spodn\u00ed \u010d\u00e1sti b\u0159icha. Jsou skv\u011bl\u00fdm n\u00e1strojem,<strong> jak vypracovat a pos\u00edlit tuto problematickou partii. <\/strong>M\u016f\u017eeme je p\u0159idat k posilov\u00e1n\u00ed jin\u00e9 \u010d\u00e1sti t\u011bla nebo si je zacvi\u010dit samostatn\u011b alespo\u0148 2kr\u00e1t t\u00fddn\u011b. V p\u0159\u00edpad\u011b, \u017ee z\u00e1rove\u0148 uprav\u00edme stravu a nech\u00e1me sval\u016fm prostor na dostate\u010dnou regeneraci, v\u00fdsledky je\u0161t\u011b v\u00edce podpo\u0159\u00edme. Ud\u011bl\u00e1me tak v\u0161e podstatn\u00e9 pro dosa\u017een\u00ed na\u0161ich c\u00edl\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink spodn\u00edho b\u0159icha.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak na efektivn\u00ed tr\u00e9nink spodn\u00edho b\u0159icha? Vyzkou\u0161ejte 13 \u00fa\u010dinn\u00fdch cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9, kter\u00e9 pomohou dos\u00e1hnout pevn\u00e9ho a vypracovan\u00e9ho b\u0159icha.  <\/p>\n","protected":false},"author":129,"featured_media":349986,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6405,6441,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-349985","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviky-cs","10":"tag-cviky-s-vlastni-vahou","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nejlep\u0161\u00ed cviky na spodn\u00ed b\u0159icho pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. 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V \u010dl\u00e1nku najdete cviky s vlastn\u00ed vahou a pom\u016fckami na zpevn\u011bn\u00ed a hubnut\u00ed spodn\u00edho b\u0159icha.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-30T06:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-30T12:27:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou\",\"datePublished\":\"2022-03-30T06:00:00+00:00\",\"dateModified\":\"2022-03-30T12:27:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\"},\"wordCount\":3262,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\",\"keywords\":[\"b\u0159icho\",\"cviky\",\"cviky s vlastn\u00ed v\u00e1hou\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\",\"name\":\"Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\",\"datePublished\":\"2022-03-30T06:00:00+00:00\",\"dateModified\":\"2022-03-30T12:27:33+00:00\",\"description\":\"Nejlep\u0161\u00ed cviky na spodn\u00ed b\u0159icho pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. 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