{"id":351107,"date":"2022-03-30T14:26:39","date_gmt":"2022-03-30T12:26:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=351107"},"modified":"2023-03-06T14:43:01","modified_gmt":"2023-03-06T13:43:01","slug":"najlepsie-cviky-na-spodne-brucho","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/","title":{"rendered":"Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov 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\/najlepsie-cviky-na-spodne-brucho\/#Pomozu_cviky_na_spodne_brucho_zbavit_sa_tuku_na_bruchu\" title=\"Pom\u00f4\u017eu cviky na spodn\u00e9 brucho zbavi\u0165 sa tuku na bruchu?\">Pom\u00f4\u017eu cviky na spodn\u00e9 brucho zbavi\u0165 sa tuku na bruchu?<\/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\/najlepsie-cviky-na-spodne-brucho\/#13_ucinnych_cvikov_na_spodne_brucho\" title=\"13 \u00fa\u010dinn\u00fdch cvikov na spodn\u00e9 brucho\">13 \u00fa\u010dinn\u00fdch cvikov 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-3\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#1_Striedave_ukladanie_noh_Single_Leg_Heel_Taps\" title=\"1. Striedav\u00e9 ukladanie n\u00f4h (Single Leg Heel Taps)\">1. Striedav\u00e9 ukladanie n\u00f4h (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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#3_Striedave_pritahy_kolien_v_planku_Cross_Body_Mountain_Climbers\" title=\"3. Striedav\u00e9 pr\u00ed\u0165ahy kolien v planku (Cross Body Mountain Climbers)\">3. Striedav\u00e9 pr\u00ed\u0165ahy kolien 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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#4_Noznice_Scissors\" title=\"4. No\u017enice (Scissors)\">4. No\u017enice (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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#5_Pritahovanie_kolien_v_planku_so_smykovymi_podlozkami_Slider_Knee_Tucks\" title=\"5. Pri\u0165ahovanie kolien v planku so \u0161mykov\u00fdmi podlo\u017ekami (Slider Knee Tucks)\">5. Pri\u0165ahovanie kolien v planku so \u0161mykov\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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#6_Strecha_so_smykovymi_podlozkami_Slider_Pike_Up\" title=\"6. Strecha so \u0161mykov\u00fdmi podlo\u017ekami (Slider Pike Up)\">6. Strecha so \u0161mykov\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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#7_Dvihanie_noh_v_lahu_Lying_Leg_Raises\" title=\"7. Dv\u00edhanie n\u00f4h v \u013eahu (Lying Leg Raises)\">7. Dv\u00edhanie n\u00f4h v \u013eahu (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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#8_Bocny_plank_so_striedanim_stran_Alternating_Side_Plank\" title=\"8. Bo\u010dn\u00fd plank so striedan\u00edm str\u00e1n (Alternating Side Plank)\">8. Bo\u010dn\u00fd plank so striedan\u00edm str\u00e1n (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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#9_Rolovanie_do_sedu_Roll_Ups\" title=\"9. Rolovanie do sedu (Roll Ups)\">9. Rolovanie 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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#10_Dvihanie_protilahlych_koncatin_v_lahu_Crossbody_Toe_Touch_Crunch\" title=\"10. Dv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu (Crossbody Toe Touch Crunch)\">10. Dv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu (Crossbody Toe Touch Crunch)<\/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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#11_Skracovacky_so_zdvihnutymi_nohami_Raised_Legs_Crunch\" title=\"11. Skracova\u010dky so zdvihnut\u00fdmi nohami (Raised Legs Crunch)\">11. Skracova\u010dky so zdvihnut\u00fdmi nohami (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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#13_Plank_Jack_so_smykovymi_podlozkami_Slider_Plank_Jack\" title=\"13. Plank Jack so \u0161mykov\u00fdmi podlo\u017ekami (Slider Plank Jack)\">13. Plank Jack so \u0161mykov\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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#A_co_dalej\" title=\"A \u010do \u010falej?\">A \u010do \u010falej?<\/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.sk\/blog\/najlepsie-cviky-na-spodne-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>Spodn\u00fa \u010das\u0165 brucha mnoh\u00ed z n\u00e1s pova\u017euj\u00fa za svoju problematick\u00fa partiu. \u010casto sa v nej toti\u017e uklad\u00e1 podko\u017en\u00fd tuk, ktor\u00e9ho by sme sa radi zbavili. To sa v\u00e4\u010d\u0161inou nezaob\u00edde bez zmien v jed\u00e1lni\u010dku aj tr\u00e9ningu. Do\u0148 je d\u00f4le\u017eit\u00e9 zaradi\u0165 <strong>\u00fa\u010dinn\u00e9 cviky na spodn\u00e9 brucho, ktor\u00e9 pom\u00f4\u017eu posilni\u0165 a spevni\u0165 nielen t\u00fato oblas\u0165<\/strong>, ale cel\u00fd stred tela. V\u00fdsledkom je vypracovanej\u0161ie brucho, ktor\u00e9 perfektne vyzer\u00e1 a z\u00e1rove\u0148 pom\u00e1ha so spr\u00e1vnym dr\u017ean\u00edm tela nielen pri \u0161porte.<\/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 n\u00e1jdeme cviky na spodn\u00e9 brucho<strong> pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch<\/strong>. V\u010faka nim m\u00f4\u017eeme zabudn\u00fa\u0165 na nekone\u010dn\u00e9 s\u00e9rie <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)\">skl\u00e1pa\u010diek<\/a>. Brucho je toti\u017e d\u00f4le\u017eit\u00e9 tr\u00e9nova\u0165 komplexne a nespolieha\u0165 sa len na jeden cvik. Pre pokro\u010dil\u00fdch \u0161portovcov sme si navy\u0161e pripravili tipy na zv\u00fd\u0161enie z\u00e1\u0165a\u017ee pre \u010do 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomozu_cviky_na_spodne_brucho_zbavit_sa_tuku_na_bruchu\"><\/span>Pom\u00f4\u017eu cviky na spodn\u00e9 brucho zbavi\u0165 sa tuku na bruchu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak je na\u0161\u00edm cie\u013eom chudnutie z brucha, nemali by sme sa spolieha\u0165 len na cviky zameran\u00e9 na t\u00fato oblas\u0165.<strong> V ich sil\u00e1ch, \u017eia\u013e, nie je vygumovanie, sp\u00e1lenie alebo vypotenie nadbyto\u010dn\u00e9ho tuku.<\/strong> V tomto oh\u013eade treba komplexnej\u0161\u00ed pr\u00edstup. Nie je toti\u017e mo\u017en\u00e9 chudn\u00fa\u0165 len z konkr\u00e9tnej \u010dasti tela, kde by sme si to pr\u00e1ve \u017eelali.<\/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 toti\u017e tuk za\u010dne str\u00e1ca\u0165 z cel\u00e9ho tela.<\/strong> To, kde za\u010dne ub\u00fada\u0165 r\u00fdchlej\u0161ie, ovplyv\u0148uj\u00fa horm\u00f3ny, genetika a celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl. M\u00f4\u017ee sa teda sta\u0165, \u017ee najsk\u00f4r schudnete hlavne v oblasti stehien, zadku a na spodn\u00e9 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\">[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>Hlavn\u00fa \u00falohu potom zohr\u00e1va <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 \u00fapravami v jed\u00e1lni\u010dku, tr\u00e9ningu a celkovom \u017eivotnom \u0161t\u00fdle. Nebojte sa, <strong>nemus\u00edte hne\u010f nasadi\u0165 drastick\u00e9 di\u00e9ty alebo detoxy<\/strong>. Spo\u013eahlivo trvalo schudnete v\u010faka <strong>postupn\u00fdm mal\u00fdm zmen\u00e1m<\/strong>, ktor\u00e9 v\u00e1s doved\u00fa do cie\u013ea. Odmenou bud\u00fa vypracovan\u00e9 brucho a skvel\u00e1 kond\u00edcia. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak sa chcete dozvedie\u0165 konkr\u00e9tne tipy, v\u010faka ktor\u00fdm m\u00f4\u017eete z brucha schudn\u00fa\u0165 natrvalo, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><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 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=\"Ako schudn\u00fa\u0165 zo spodn\u00e9ho brucha?\" class=\"wp-image-350018\" width=\"843\" height=\"562\" title=\"Ako schudn\u00fa\u0165 zo spodn\u00e9ho brucha?\" 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_cvikov_na_spodne_brucho\"><\/span>13 \u00fa\u010dinn\u00fdch cvikov na spodn\u00e9 brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rovnako ako v pr\u00edpade in\u00fdch parti\u00ed, tak aj pre tr\u00e9ning brucha plat\u00ed, \u017ee na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 ho cvi\u010di\u0165 pravidelne. Z\u00e1rove\u0148 v\u0161ak nie je vhodn\u00e9 t\u00fato partiu pre\u0165a\u017eova\u0165 a cvi\u010di\u0165 ka\u017ed\u00fd de\u0148, preto\u017ee by svaly nedostali priestor na regener\u00e1ciu. <strong>Za\u010diato\u010dn\u00edkom sa odpor\u00fa\u010da odcvi\u010di\u0165 komplexn\u00fd tr\u00e9ning brucha 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne, zatia\u013e \u010do pokro\u010dil\u00fdm a\u017e 4-kr\u00e1t.<\/strong>&nbsp;V\u017edy v\u0161ak z\u00e1le\u017e\u00ed na konkr\u00e9tnom tr\u00e9ningovom pl\u00e1ne \u0161portovca a jeho cie\u013eoch. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u010diato\u010dn\u00edci by si mali zvoli\u0165 variant bez z\u00e1\u0165a\u017ee a zamera\u0165 sa na spr\u00e1vnu techniku.<\/strong> Ke\u010f si bud\u00fa ist\u00ed vykon\u00e1van\u00edm cviku, m\u00f4\u017eu zvy\u0161ova\u0165 po\u010det jeho opakovan\u00ed aj s\u00e9ri\u00ed alebo si ho s\u0165a\u017ei\u0165 pom\u00f4ckami. V\u010faka tomu dodr\u017eia princ\u00edp progres\u00edvneho pre\u0165a\u017eenia, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre rast svalov a ich posilnenie.<\/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\">Ako na tr\u00e9ning bru\u0161n\u00fdch svalov?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Brucho odcvi\u010dte 2 a\u017e 4-kr\u00e1t t\u00fd\u017edenne v z\u00e1vislosti od va\u0161ej kond\u00edcie.<\/li><li>Pridajte ho k posil\u0148ovaniu inej partie alebo si zo cvikov na brucho vytvorte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a> \u010di kruhov\u00fd tr\u00e9ning.<\/li><li>Vyberte si 2 \u2013 3 cviky na spodn\u00e9 brucho a pridajte ich do komplexn\u00e9ho tr\u00e9ningu brucha alebo odcvi\u010dte samostatn\u00fd tr\u00e9ning na spodn\u00e9 brucho zlo\u017een\u00fd zo 4 \u2013 5 cvikov pribli\u017ene 1 a\u017e 2-kr\u00e1t t\u00fd\u017edenne. <\/li><li>Odpor\u00fa\u010dan\u00fd po\u010det opakovan\u00ed n\u00e1jdete v popise ka\u017ed\u00e9ho cviku. <\/li><li>Ide\u00e1lny po\u010det s\u00e9ri\u00ed je 2 \u2013 4.<\/li><li>Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite z\u013eahka zahria\u0165 (beh na mieste alebo sk\u00e1kanie cez <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>).<\/li><li>Pripravte si<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\"> karimatku na cvi\u010denie<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/smykove-podlozky-core-sliders-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161mykov\u00e9 podlo\u017eky<\/a>, ktor\u00e9 m\u00f4\u017eete pr\u00edpadne nahradi\u0165 dvomi zlo\u017een\u00fdmi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/uterak-do-fitka-cierny-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uter\u00e1kmi<\/a>.<\/li><li>Ak budete chcie\u0165 vysk\u00fa\u0161a\u0165 aj n\u00e1ro\u010dnej\u0161ie varianty, pripravte si <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinky,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kot\u00fa\u010d<\/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\u00fa podlo\u017eku<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017eia na z\u00e1p\u00e4stia a \u010dlenky<\/a>.<\/li><li>Po skon\u010den\u00ed hlavnej \u010dasti sa z\u013eahka pona\u0165ahujte.<\/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=\"29120,36133,36304,48829,51160,67384\" ><\/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_Striedave_ukladanie_noh_Single_Leg_Heel_Taps\"><\/span>1. Striedav\u00e9 ukladanie n\u00f4h (Single Leg Heel Taps)<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 ved\u013ea tela. Nohy zdvihnite a pokr\u010dte do 90-stup\u0148ov\u00e9ho uhla. Aktivujte bru\u0161n\u00e9 svaly.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom sa p\u00e4tou jednej nohy dotknite podlo\u017eky a s n\u00e1dychom ju vr\u00e1\u0165te sp\u00e4\u0165. To ist\u00e9 zopakujte s druhou nohou. Chrb\u00e1t sa celou plochou dot\u00fdka podlo\u017eky po cel\u00fd \u010das vykon\u00e1vania cviku. Takisto sa s\u00fastre\u010fte na to, aby pohyb vych\u00e1dzal hlavne z bru\u0161n\u00fdch svalov. Takto urobte 12 \u2013 20 opakovan\u00ed.<\/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><li><strong>Ako s\u0165a\u017ei\u0165 cvik?<\/strong> N\u00e1ro\u010dnos\u0165 zv\u00fd\u0161ite, ke\u010f z\u013eahka vystriete nohy alebo si pripnete <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017e <\/a>na \u010dlenky.<\/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=\"Ako cvi\u010di\u0165 striedav\u00e9 ukladanie n\u00f4h na brucho? \" class=\"wp-image-350032\" title=\"Ako cvi\u010di\u0165 striedav\u00e9 ukladanie n\u00f4h na brucho? \"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu le\u017emo s vystret\u00fdmi rukami. Roztvoren\u00e9 ruky umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ako je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed a lopatky s\u00fa stiahnut\u00e9 k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine. Nepreh\u00fdbajte sa v chrbte, hlavne v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k lak\u0165u vystretej ruky. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu. Takto pokra\u010dujte, k\u00fdm budete ma\u0165 12 \u2013 20 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor, nedostato\u010dn\u00fd rozsah pohybu.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik? <\/strong>Rukami sa oprite o balan\u010dn\u00fa podlo\u017eku, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitloptu<\/a> alebo slam ball. Takisto si m\u00f4\u017eete pripn\u00fa\u0165 z\u00e1\u0165a\u017e na \u010dlenky.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 horolezca na brucho?\" class=\"wp-image-350046\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 horolezca na brucho?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Striedave_pritahy_kolien_v_planku_Cross_Body_Mountain_Climbers\"><\/span>3. Striedav\u00e9 pr\u00ed\u0165ahy kolien v planku (Cross Body Mountain Climbers)<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 s vystret\u00fdmi rukami. Roztvoren\u00e9 ruky umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ako je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed a lopatky s\u00fa stiahnut\u00e9 k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine. Nepreh\u00fdbajte sa v chrbte, hlavne v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k lak\u0165u proti\u013eahlej vystretej ruky. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu. Takto urobte 12 \u2013 20 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor, nedostato\u010dn\u00fd rozsah pohybu.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik? <\/strong>Rukami sa oprite o balan\u010dn\u00fa podlo\u017eku, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-woodwork-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">plo\u0161inu<\/a>, fitloptu alebo slam ball. Takisto si m\u00f4\u017eete pripn\u00fa\u0165 z\u00e1\u0165a\u017e na \u010dlenky.<\/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=\"Ako cvi\u010di\u0165 striedav\u00e9 pr\u00ed\u0165ahy kolien v planku?\" class=\"wp-image-350102\" title=\"Ako cvi\u010di\u0165 striedav\u00e9 pr\u00ed\u0165ahy kolien v planku?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Noznice_Scissors\"><\/span>4. No\u017enice (Scissors)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:&nbsp;<\/strong>\u013dahnite si na chrb\u00e1t. Pokr\u010dte ruky a dlane polo\u017ete na zadn\u00fa \u010das\u0165 hlavy, ktor\u00e1 zost\u00e1va nieko\u013eko centimetrov nad zemou. Z\u013eahka zdvihnite horn\u00fa \u010das\u0165 chrbta a mierne pokr\u010dte nohy. Lakte dr\u017ete otvoren\u00e9. V pr\u00edpade, \u017ee m\u00e1te st\u00e1le tendenciu ich s\u0165ahova\u0165 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, druh\u00fa z\u00e1rove\u0148 sp\u00fa\u0161\u0165ajte a podr\u017ete nieko\u013eko centimetrov nad zemou. V tomto pohybe by mali va\u0161e nohy pripom\u00edna\u0165 strihaj\u00face no\u017enice. 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 pozor na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke. Takto urobte 8 \u2013 12 opakovan\u00ed.<\/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><li><strong>Ako s\u0165a\u017ei\u0165 cvik?&nbsp;<\/strong>Zv\u00e4\u010d\u0161ite rozsah pohybu doln\u00fdch kon\u010dat\u00edn alebo si pripnite z\u00e1\u0165a\u017e na \u010dlenky.<\/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=\"Ako spr\u00e1vne cvi\u010di\u0165 no\u017enice na brucho?\" class=\"wp-image-350060\" title=\"Ako spr\u00e1vne cvi\u010di\u0165 no\u017enice na brucho?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pritahovanie_kolien_v_planku_so_smykovymi_podlozkami_Slider_Knee_Tucks\"><\/span>5. Pri\u0165ahovanie kolien v planku so \u0161mykov\u00fdmi podlo\u017ekami (Slider Knee Tucks)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete si <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/smykove-podlozky-core-sliders-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161mykov\u00e9 podlo\u017eky<\/a> pod chodidl\u00e1 a prejdite do planku s vystret\u00fdmi rukami. Roztvoren\u00e9 dlane umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ako je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed a lopatky s\u00fa stiahnut\u00e9 k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pokr\u010dte nohy a pritiahnite ich pod hrudn\u00edk. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Takto urobte 12 \u2013 20 opakovan\u00ed.<\/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><li><strong>Ako s\u0165a\u017ei\u0165 cvik? <\/strong>Rukami sa oprite o balan\u010dn\u00fa podlo\u017eku, plo\u0161inu, fitloptu alebo slam ball. Takisto si m\u00f4\u017eete pripn\u00fa\u0165 z\u00e1\u0165a\u017e na \u010dlenky.<\/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=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien v planku so \u0161mykov\u00fdmi podlo\u017ekami?\" class=\"wp-image-350116\" title=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien so \u0161mykov\u00fdmi podlo\u017ekami? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Strecha_so_smykovymi_podlozkami_Slider_Pike_Up\"><\/span>6. Strecha so \u0161mykov\u00fdmi podlo\u017ekami (Slider Pike Up)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Polo\u017ete si \u0161mykov\u00e9 podlo\u017eky pod chodidl\u00e1 a prejdite do planku s vystret\u00fdmi rukami. Roztvoren\u00e9 dlane umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ako je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed a lopatky s\u00fa stiahnut\u00e9 k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom pritiahnite chodidl\u00e1 smerom k dlaniam s t\u00fdm, \u017ee nohy zost\u00e1vaj\u00fa len z\u013eahka pokr\u010den\u00e9. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm, k\u00fdm ich budete ma\u0165 8 \u2013 12.<\/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-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=\"Ako cvi\u010di\u0165 strechu so \u0161mykov\u00fdmi podlo\u017ekami? \" class=\"wp-image-350074\" title=\"Ako cvi\u010di\u0165 strechu so \u0161mykov\u00fdmi podlo\u017ekami? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Dvihanie_noh_v_lahu_Lying_Leg_Raises\"><\/span>7. Dv\u00edhanie n\u00f4h v \u013eahu (Lying Leg Raises)<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 pozd\u013a\u017e tela. Hlava a horn\u00e1 \u010das\u0165 chrbta zost\u00e1vaj\u00fa mierne zdvihnut\u00e9 nad podlo\u017ekou. Nohy z\u013eahka pokr\u010dte a zdvihnite ich nieko\u013eko centimetrov nad zem. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou bru\u0161n\u00fdch svalov z\u013eahka pribli\u017eujte pokr\u010den\u00e9 nohy smerom k hlave. S\u00fastre\u010fte sa na to, aby ste chrb\u00e1t dr\u017eali celou plochou v kontakte s podlo\u017ekou. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. Takto pokra\u010dujte, k\u00fdm budete ma\u0165 8 \u2013 12 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, nekontrolovan\u00fd pohyb.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik? <\/strong>Medzi \u010dlenky si umiestnite mal\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinku<\/a> alebo na ne pripnite <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017eia<\/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=\"Ako cvi\u010di\u0165 dv\u00edhanie n\u00f4h v \u013eahu na brucho? \" class=\"wp-image-350088\" title=\"Ako cvi\u010di\u0165 dv\u00edhanie n\u00f4h v \u013eahu na brucho? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Bocny_plank_so_striedanim_stran_Alternating_Side_Plank\"><\/span>8. Bo\u010dn\u00fd plank so striedan\u00edm str\u00e1n (Alternating Side Plank)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite&nbsp;sa na bok s vystret\u00fdmi nohami. Chodidl\u00e1 nechajte polo\u017een\u00e9 na sebe a urobte vzpor na predlakt\u00ed spodnej ruky. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom zdvihnite horn\u00fa ruku a v tejto polohe m\u00f4\u017eete 1 \u2013 2 sekundy zotrva\u0165. Potom vyme\u0148te ruky a to ist\u00e9 urobte na opa\u010dn\u00fa stranu. Takto pokra\u010dujte, k\u00fdm budete ma\u0165 8 \u2013 12 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nekontrolovan\u00fd pohyb.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik? <\/strong>So zdvihnut\u00edm hornej kon\u010datiny m\u00f4\u017eete zdvihn\u00fa\u0165 z\u00e1rove\u0148 aj t\u00fa spodn\u00fa alebo sa rukami oprite o balan\u010dn\u00fa 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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank? \" class=\"wp-image-350130\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Rolovanie_do_sedu_Roll_Ups\"><\/span>9. Rolovanie do sedu (Roll Ups)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t s vystret\u00fdmi nohami a vzpa\u017ete.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom sa pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov plynule zdvihnite s vystret\u00fdmi rukami a\u017e do sedu bez pokr\u010den\u00ed doln\u00fdch kon\u010dat\u00edn. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. Urobte 8 \u2013 12 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li><li><strong>Ako si s\u0165a\u017ei\u0165 cvik? <\/strong>Obidvomi rukami uchopte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> jednoru\u010dku<\/a> alebo <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\u010d<\/a> a dv\u00edhajte sa rovnak\u00fdm sp\u00f4sobom.<\/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=\"Ako cvi\u010di\u0165 rolovanie do sedu na brucho? \" class=\"wp-image-350144\" title=\"Ako cvi\u010di\u0165 rolovanie do sedu na brucho? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Dvihanie_protilahlych_koncatin_v_lahu_Crossbody_Toe_Touch_Crunch\"><\/span>10. Dv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu (Crossbody Toe Touch Crunch)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t s vystret\u00fdmi doln\u00fdmi kon\u010datinami a vzpa\u017ete. Hlavu a horn\u00fa \u010das\u0165 chrbta zdvihnite nieko\u013eko centimetrov nad zem. Aktivujte bru\u0161n\u00e9 svaly.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom zdvihnite a pritiahnite k sebe prav\u00fa ruku a vystret\u00fa \u013eav\u00fa nohu, ktor\u00e9 by sa mali dotkn\u00fa\u0165 nad telom. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 zopakujte na druh\u00fa stranu. Dajte si pozor na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke. Urobte 8 \u2013 12 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik?<\/strong> Pripnite si z\u00e1\u0165a\u017e na z\u00e1p\u00e4stia alebo \u010dlenky.<\/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=\"Ako cvi\u010di\u0165 dv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu? \" class=\"wp-image-350158\" title=\"Ako cvi\u010di\u0165 dv\u00edhanie proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Skracovacky_so_zdvihnutymi_nohami_Raised_Legs_Crunch\"><\/span>11. Skracova\u010dky so zdvihnut\u00fdmi nohami (Raised Legs Crunch)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, nohy zdvihnite smerom k stropu (m\u00f4\u017eete ich trochu pokr\u010di\u0165) a ruky vzpa\u017ete.<\/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 a ruky pribl\u00ed\u017ete k chodidl\u00e1m. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va po cel\u00fd \u010das na zemi. 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. Urobte 8 \u2013 12 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik?<\/strong> Obidvomi rukami uchopte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u010dinku (opens in a new tab)\">\u010dinku<\/a> alebo kot\u00fa\u010d a dv\u00edhajte sa k noh\u00e1m rovnak\u00fdm sp\u00f4sobom.<\/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=\"Ako cvi\u010di\u0165 skracova\u010dky so zdvihnut\u00fdmi nohami? \" class=\"wp-image-350172\" title=\"Ako cvi\u010di\u0165 skracova\u010dky so zdvihnut\u00fdmi nohami? \"\/><\/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)<span class=\"ez-toc-section-end\"><\/span><\/h2>\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 s vystret\u00fdmi rukami. Roztvoren\u00e9 ruky umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ako je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa dolu od u\u0161\u00ed a lopatky s\u00fa stiahnut\u00e9 k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 v jednej rovine. Nepreh\u00fdbajte sa v chrbte, hlavne v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pokr\u010dte jednu nohu a urobte krok vpred (pod telo) a to ist\u00e9 hne\u010f vykonajte druhou nohou. Potom vr\u00e1\u0165te prv\u00fa a n\u00e1sledne druh\u00fa nohu do v\u00fdchodiskovej polohy a cvik zopakujte. Takto pokra\u010dujte, k\u00fdm dokon\u010d\u00edte 12 \u2013 20 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik? <\/strong>Rukami sa oprite o balan\u010dn\u00fa podlo\u017eku, plo\u0161inu alebo slam ball. Takisto si m\u00f4\u017eete pripn\u00fa\u0165 z\u00e1\u0165a\u017e na \u010dlenky.<\/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=\"Ako cvi\u010di\u0165 kroky v planku? \" class=\"wp-image-350186\" title=\"Ako cvi\u010di\u0165 kroky v planku? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Plank_Jack_so_smykovymi_podlozkami_Slider_Plank_Jack\"><\/span>13. Plank Jack so \u0161mykov\u00fdmi podlo\u017ekami (Slider Plank Jack)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a pod chodidl\u00e1 si umiestnite \u0161mykov\u00e9 podlo\u017eky. Potom prejdite do vzporu le\u017emo na predlakt\u00ed. Lakte umiestnite pribli\u017ene pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ako je ich rozp\u00e4tie. Mierne roztvoren\u00e9 dlane smeruj\u00fa k sebe. Ramen\u00e1 stiahnite 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, hlavne v bedrovej oblasti.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom urobte jednou nohou krok do strany bez toho, aby sa zdvihla z podlo\u017eky. N\u00e1sledne ju vr\u00e1\u0165te sp\u00e4\u0165 a to ist\u00e9 zopakujte druhou nohou. Takto pokra\u010dujte, k\u00fdm dokon\u010d\u00edte 8 \u2013 12 opakovan\u00ed.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nadmern\u00e9 dv\u00edhanie panvy nahor, nekontrolovan\u00fd pohyb.<\/li><li><strong>Ako s\u0165a\u017ei\u0165 cvik? <\/strong>Rozno\u017ete a zno\u017ete obidve nohy z\u00e1rove\u0148, alebo si nad \u010dlenky \u010di kolen\u00e1 umiestnite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a>, a potom pokra\u010dujte t\u00fdm ist\u00fdm sp\u00f4sobom.<\/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=\"Ako cvi\u010di\u0165 plank jack so \u0161mykov\u00fdmi podlo\u017ekami? \" class=\"wp-image-350200\" title=\"Ako cvi\u010di\u0165 plank jack so \u0161mykov\u00fdmi podlo\u017ekami? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_co_dalej\"><\/span>A \u010do \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ak h\u013ead\u00e1te cviky taktie\u017e na boky, \u0161ikm\u00e9 bru\u0161n\u00e9 svaly alebo core, v\u0161etko n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou<\/strong><\/a>.<\/li><li>Na brucho si m\u00f4\u017eete zacvi\u010di\u0165 s gymnastickou loptou pod\u013ea \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 \u00fa\u010dinn\u00fdch cvikov na brucho a zadok s fitloptou<\/strong><\/a>.<\/li><li>V pr\u00edpade, \u017ee v\u00e1m na cvi\u010denie nezost\u00e1va ve\u013ea \u010dasu, vysk\u00fa\u0161ajte<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho<\/a><\/strong>.<\/li><li>Ak je va\u0161\u00edm cie\u013eom tie\u017e chudnutie, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Jednoduch\u00e9 z\u00e1klady chudnutia: budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka dne\u0161n\u00e9mu \u010dl\u00e1nku u\u017e vieme, ktor\u00e9 cviky sa vyplatia zara\u010fova\u0165 do tr\u00e9ningu, ak sa chceme zamera\u0165 na spevnenie spodnej \u010dasti brucha. S\u00fa skvel\u00fdm n\u00e1strojom,<strong> ako vypracova\u0165 a posilni\u0165 t\u00fato problematick\u00fa partiu<\/strong>. M\u00f4\u017eeme ich prida\u0165 k posil\u0148ovaniu inej \u010dasti tela alebo si ich zacvi\u010di\u0165 samostatne aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne. V pr\u00edpade, \u017ee z\u00e1rove\u0148 uprav\u00edme stravu a nech\u00e1me svalom priestor na dostato\u010dn\u00fa regener\u00e1ciu, v\u00fdsledky e\u0161te viac podpor\u00edme. Urob\u00edme tak v\u0161etko podstatn\u00e9 na dosiahnutie na\u0161ich cie\u013eov.<\/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 aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning spodn\u00e9ho 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\/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>Ako na efekt\u00edvny tr\u00e9ning spodn\u00e9ho brucha? Vysk\u00fa\u0161ajte 13 \u00fa\u010dinn\u00fdch cvikov pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch, ktor\u00e9 pom\u00f4\u017eu dosiahnu\u0165 pevn\u00e9 a vypracovan\u00e9 brucho.  <\/p>\n","protected":false},"author":129,"featured_media":349997,"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":[3],"tags":[6171,6058,6157,6062],"filter_section":[],"filter_attribute":[13016,13020,13026],"class_list":{"0":"post-351107","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-trening","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-spravna-technika-cvicenia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Najlep\u0161ie cviky na spodn\u00e9 brucho pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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V \u010dl\u00e1nku n\u00e1jdete cviky s vlastnou v\u00e1hou a pom\u00f4ckami na spevnenie aj schudnutie zo spodn\u00e9ho brucha.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-30T12:26:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-06T13:43:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/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.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou\",\"datePublished\":\"2022-03-30T12:26:39+00:00\",\"dateModified\":\"2023-03-06T13:43:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\"},\"wordCount\":2925,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\",\"keywords\":[\"brucho\",\"cviky\",\"cviky s vlastnou v\u00e1hou\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\",\"name\":\"Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/1-6.png\",\"datePublished\":\"2022-03-30T12:26:39+00:00\",\"dateModified\":\"2023-03-06T13:43:01+00:00\",\"description\":\"Najlep\u0161ie cviky na spodn\u00e9 brucho pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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