{"id":377915,"date":"2022-06-08T10:00:00","date_gmt":"2022-06-08T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=377915"},"modified":"2022-10-06T15:23:16","modified_gmt":"2022-10-06T13:23:16","slug":"11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/","title":{"rendered":"13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/#Jak_cvicit_bricho_s_fit_micem\" title=\"Jak cvi\u010dit b\u0159icho s fit m\u00ed\u010dem?&nbsp;\">Jak cvi\u010dit b\u0159icho s fit m\u00ed\u010dem?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/#13_ucinnych_cviku_s_fit_micem_na_bricho\" title=\"13 \u00fa\u010dinn\u00fdch cvik\u016f s fit m\u00ed\u010dem na b\u0159icho\">13 \u00fa\u010dinn\u00fdch cvik\u016f s fit m\u00ed\u010dem na b\u0159icho<\/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\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/#Trenink_s_fit_micem_na_zpevneni_stredu_tela\" title=\"Tr\u00e9nink s fit m\u00ed\u010dem na zpevn\u011bn\u00ed st\u0159edu t\u011bla\">Tr\u00e9nink s fit m\u00ed\u010dem na zpevn\u011bn\u00ed st\u0159edu t\u011bla<\/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\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/#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-5\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e v\u00e1s klasick\u00e9 cviky na b\u0159icho, jako jsou sklapova\u010dky nebo sed-lehy, p\u0159estaly bavit? Nebo m\u00e1te pocit, \u017ee stagnujete a <strong>pot\u0159ebujete nov\u00fd tr\u00e9ninkov\u00fd impuls?<\/strong> M\u00e1me pro v\u00e1s \u0159e\u0161en\u00ed v podob\u011b \u00fa\u010dinn\u00fdch cvik\u016f s fit m\u00ed\u010dem. Na t\u00e9to balan\u010dn\u00ed pom\u016fcce toti\u017e nemus\u00edte jen sed\u011bt, skv\u011ble se hod\u00ed i na poctiv\u00fd tr\u00e9nink b\u0159i\u0161n\u00edch sval\u016f. Zapoj\u00edte p\u0159i tom <strong>st\u0159ed t\u011bla, spodn\u00ed b\u0159icho i \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly,<\/strong> d\u00edky \u010demu\u017e komplexn\u011b zapracujete na t\u00e9to problematick\u00e9 partii.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fit m\u00ed\u010d<\/a> je praktick\u00e1 tr\u00e9ninkov\u00e1 pom\u016fcka, kterou si m\u016f\u017eete po\u0159\u00eddit dom\u016f nebo si na n\u00ed zacvi\u010dit v posilovn\u011b. V tr\u00e9ninku je jeho hlavn\u00ed v\u00fdhodou <strong>zapojen\u00ed hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e, <\/strong>kter\u00fd n\u00e1m v b\u011b\u017en\u00e9m \u017eivot\u011b pom\u00e1h\u00e1 udr\u017eovat rovnov\u00e1hu. D\u00edky tomu zapracujete na sv\u00fdch koordina\u010dn\u00edch schopnostech, kter\u00e9 vyu\u017eijete i v jak\u00e9mkoliv sportu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/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=\"Jak_cvicit_bricho_s_fit_micem\"><\/span>Jak cvi\u010dit b\u0159icho s fit m\u00ed\u010dem?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na cvi\u010den\u00ed budete krom\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010de<\/a> pot\u0159ebovat <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatek m\u00edsta kolem sebe. Vyberte si z n\u00ed\u017ee uveden\u00fdch cvik\u016f ty, kter\u00e9 chcete za\u0159adit do tr\u00e9ninku. M\u016f\u017eete je p\u0159idat k posilov\u00e1n\u00ed jin\u00e9 t\u011blesn\u00e9 partie nebo si z nich vytvo\u0159it samostatn\u00fd tr\u00e9nink. Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 tyto cviky prov\u00e1d\u011bt pravideln\u011b, ide\u00e1ln\u011b 2\u20134kr\u00e1t t\u00fddn\u011b. Postupn\u011b zvy\u0161ujte n\u00e1ro\u010dnost cvik\u016f nebo p\u0159id\u00e1vejte po\u010det opakov\u00e1n\u00ed \u010di s\u00e9ri\u00ed. Nezapom\u00ednejte ale d\u00e1vat b\u0159i\u0161n\u00edm sval\u016fm tak\u00e9 prostor pro regeneraci a v\u00fdsledky podpo\u0159it i kvalitn\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zacvi\u010dte si HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li><li>30 sekund cvi\u010d\u00edte jeden cvik a pak 30 sekund odpo\u010d\u00edv\u00e1te<\/li><li>n\u00e1sleduje dal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161ech m\u00e1te hotovou jednu s\u00e9rii<\/li><li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li><li>takto odcvi\u010dte 3\u20134 s\u00e9rie<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zkuste kruhov\u00fd tr\u00e9nink:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li><li>postupn\u011b odcvi\u010d\u00edte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/li><li>v p\u0159\u00edpad\u011b izometrick\u00fdch cvik\u016f, jako je nap\u0159\u00edklad plank, se sna\u017ete tuto polohu dr\u017eet alespo\u0148 15 sekund<\/li><li>takto odcvi\u010d\u00edte 3\u20134 s\u00e9rie<\/li><li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete do tr\u00e9ninku p\u0159idat tak\u00e9 cviky s fit m\u00ed\u010dem na zadek, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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><strong>&nbsp;<\/strong><\/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\/06\/jpg6-1124x693.jpg\" alt=\"Cviky na b\u0159icho s fit m\u00ed\u010dem\" class=\"wp-image-378521\" width=\"843\" height=\"520\" title=\"Cviky na b\u0159icho s fit m\u00ed\u010dem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-1124x693.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-1536x946.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/jpg6-2048x1262.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_s_fit_micem_na_bricho\"><\/span>13 \u00fa\u010dinn\u00fdch cvik\u016f s fit m\u00ed\u010dem na b\u0159icho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mezi n\u00ed\u017ee uveden\u00fdmi najdete <strong>cviky na spodn\u00ed b\u0159icho, st\u0159ed t\u011bla, boky i \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly.<\/strong> M\u016f\u017eete vyzkou\u0161et z\u00e1kladn\u00ed variantu nebo verzi pro pokro\u010dil\u00e9. Sna\u017ete se je d\u011blat pomalu a kontrolovan\u011b, proto\u017ee jsou n\u00e1ro\u010dn\u00e9 na stabilitu a koordinaci. P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te 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\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>). Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo t\u00edm, \u017ee prokrou\u017e\u00edte velk\u00e9 klouby. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti v\u011bnujte p\u00e1r minut protahov\u00e1n\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\">1. Plank&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch a ruce polo\u017ete p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy a chodidla i holen\u011b polo\u017ete na m\u00ed\u010d. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet minim\u00e1ln\u011b po dobu 15 sekund. Cvik si m\u016f\u017eete zjednodu\u0161it tak, \u017ee posunete ruce bl\u00ed\u017ee k m\u00ed\u010di, ten se tak dostane pod va\u0161e stehna. Naopak t\u011b\u017e\u0161\u00ed variantou je st\u0159\u00eddav\u00e9 zved\u00e1n\u00ed horn\u00edch kon\u010detin.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Plank.gif\" alt=\"Jak cvi\u010dit plank na m\u00ed\u010di?\" class=\"wp-image-378027\" title=\"Jak cvi\u010dit plank na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bo\u010dn\u00ed plank (Side plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se k m\u00ed\u010di bokem a ud\u011blejte o n\u011bj vzpor na p\u0159edlokt\u00ed. Druhou ruku m\u016f\u017eete d\u00e1t v bok. Nohy jsou nata\u017een\u00e9, polo\u017een\u00e9 na sob\u011b nebo m\u016f\u017eete horn\u00ed nohu pro z\u00edsk\u00e1n\u00ed v\u011bt\u0161\u00ed stability polo\u017eit na zem p\u0159ed tu spodn\u00ed. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet minim\u00e1ln\u011b po dobu 15 sekund. Pot\u00e9 vym\u011b\u0148te strany. Cvik si m\u016f\u017eete zt\u00ed\u017eit zvednut\u00edm horn\u00ed ruky ke stropu.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, kles\u00e1n\u00ed bok\u016f k zemi.&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\/06\/Side-Plank.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank na m\u00ed\u010di?\" class=\"wp-image-378072\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V-zdvihy (V-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, fit m\u00ed\u010d um\u00edst\u011bte mezi kotn\u00edky a pevn\u011b jej stiskn\u011bte. Nohy nat\u00e1hn\u011bte a ruce vzpa\u017ete nad hlavu.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>Nadechn\u011bte se, zpevn\u011bte st\u0159ed t\u011bla a s v\u00fddechem zvedn\u011bte nata\u017een\u00e9 nohy s m\u00ed\u010dem nad t\u011blo. Ve stejn\u00e9 chv\u00edli zvedn\u011bte nata\u017een\u00e9 ruce. V okam\u017eiku, kdy je m\u00ed\u010d nad st\u0159edem t\u011bla, jej rukama chytn\u011bte. Pot\u00e9 m\u00ed\u010d pokl\u00e1dejte nad hlavu do vzpa\u017een\u00ed z\u00e1rove\u0148 s nohama lehce nad zem\u00ed nebo na n\u00ed. Zase se nadechn\u011bte a stejn\u00fdm pohybem m\u00ed\u010d stiskn\u011bte zp\u011bt mezi kotn\u00edky. Z\u00e1da jsou celou dobu p\u0159itisknut\u00e1 k podlo\u017ece. Cvik si zjednodu\u0161\u00edte tak, \u017ee pokr\u010d\u00edte nohy v kolenou.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00e9 zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f, zved\u00e1n\u00ed zad z podlo\u017eky, proh\u00fdb\u00e1n\u00ed v bedern\u00ed oblasti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Ball-Pass.gif\" alt=\"Jak cvi\u010dit v-ups na m\u00ed\u010di?\" class=\"wp-image-377922\" title=\"Jak cvi\u010dit v-ups na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Rolov\u00e1n\u00ed (Roll Out)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na podlo\u017eku p\u0159ed m\u00ed\u010d a op\u0159ete se o n\u011bj p\u0159edlokt\u00edm. Chodidla i holen\u011b z\u016fst\u00e1vaj\u00ed na zemi, p\u00e1nev se nach\u00e1z\u00ed p\u0159ibli\u017en\u011b nad koleny. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem se na m\u00ed\u010di za\u010dn\u011bte rolovat vp\u0159ed a\u017e do takov\u00e9 pozice, kdy udr\u017e\u00edte rovn\u00e1 z\u00e1da. \u010c\u00edm d\u00e1l se dostanete, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed. Pot\u00e9 se s v\u00fddechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Pokro\u010dil\u00ed jedinci mohou vyzkou\u0161et variantu ze stoje. Ta se cvi\u010d\u00ed tak, \u017ee se k m\u00ed\u010di postupn\u011b skl\u00e1n\u00edte, op\u00edr\u00e1te se o n\u011bj p\u0159edlokt\u00edm a kles\u00e1te do t\u00e9 pozice, ne\u017e se dostanete do planku. Pot\u00e9 pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f kontrolovan\u011b p\u0159ejdete zp\u011bt do stoje.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu.<\/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\/06\/Roll-Out.gif\" alt=\"Jak cvi\u010dit rolov\u00e1n\u00ed m\u00ed\u010de na pos\u00edlen\u00ed st\u0159edu t\u011bla?\" class=\"wp-image-378057\" title=\"Jak cvi\u010dit rolov\u00e1n\u00ed m\u00ed\u010de na pos\u00edlen\u00ed st\u0159edu t\u011bla?\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:21px\" 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=\"29120,30209,50959,95077\" ><\/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<h3 class=\"wp-block-heading\">5. Obr\u00e1cen\u00e9 zkracova\u010dky (Reverse Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, fit m\u00ed\u010d um\u00edst\u011bte mezi kotn\u00edky a pevn\u011b jej stiskn\u011bte. Nohy nat\u00e1hn\u011bte a pa\u017ee polo\u017ete vedle t\u011bla. Ruce m\u016f\u017eete um\u00edstit ze strany pod zadek, snadn\u011bji tak udr\u017e\u00edte spodn\u00ed \u010d\u00e1st zad na podlo\u017ece.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte b\u0159i\u0161n\u00ed svaly, zvedn\u011bte m\u00ed\u010d pomoc\u00ed lehce pokr\u010den\u00fdch nohou z podlo\u017eky a p\u0159ibli\u017eujte jej sm\u011brem k hlav\u011b. Soust\u0159e\u010fte se p\u0159itom na spodn\u00ed \u010d\u00e1st zad, kter\u00e1 z\u016fst\u00e1v\u00e1 na podlo\u017ece. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy (bez polo\u017een\u00ed m\u00ed\u010de na zem) a cvik zopakujte. Za\u010d\u00e1te\u010dn\u00edci mohou pokr\u010dit nohy o n\u011bco v\u00edce.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zved\u00e1n\u00ed zad z podlo\u017eky, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, nekontrolovan\u00fd pohyb.<\/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\/06\/Lying-Reverse-Crunch.gif\" alt=\"Jak cvi\u010dit obr\u00e1cen\u00ed zkracova\u010dky na m\u00ed\u010di?\" class=\"wp-image-377967\" title=\"Jak cvi\u010dit obr\u00e1cen\u00ed zkracova\u010dky na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Obr\u00e1cen\u00e9 zkracova\u010dky se zved\u00e1n\u00edm bok\u016f (Reverse Crunch With Hips Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, fit m\u00ed\u010d um\u00edst\u011bte mezi kotn\u00edky a pevn\u011b jej stiskn\u011bte. Nohy m\u016f\u017eete nechat lehce pokr\u010den\u00e9 a pa\u017ee polo\u017ete vedle t\u011bla. Ruce m\u016f\u017eete um\u00edstit ze strany pod zadek, snadn\u011bji tak udr\u017e\u00edte spodn\u00ed \u010d\u00e1st zad na podlo\u017ece.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem aktivujte b\u0159i\u0161n\u00ed svaly, zvedn\u011bte m\u00ed\u010d pomoc\u00ed nohou z podlo\u017eky a p\u0159ibli\u017eujte jej sm\u011brem k hlav\u011b. V horn\u00ed f\u00e1zi zvedn\u011bte p\u00e1nev vzh\u016fru. Sta\u010d\u00ed jen p\u00e1r centimetr\u016f nad zem. Pot\u00e9 ji s n\u00e1dechem kontrolovan\u011b polo\u017ete zp\u011bt a vra\u0165te se do v\u00fdchoz\u00ed polohy (bez polo\u017een\u00ed m\u00ed\u010de na zem). N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/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><\/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\/06\/Reverse-Crunch-Hips-Up.gif\" alt=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky se zvednut\u00edm bok\u016f s m\u00ed\u010dem?\" class=\"wp-image-378042\" title=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky se zvednut\u00edm bok\u016f s m\u00ed\u010dem?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. St\u0159echa (Pike)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch a ruce polo\u017ete p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy a chodidla i holen\u011b polo\u017ete na m\u00ed\u010d. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed: <\/strong>Pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte boky vzh\u016fru a sna\u017ete se dostat ky\u010dle do jedn\u00e9 p\u0159\u00edmky s rameny. Rozsah pohybu m\u016f\u017eete zvy\u0161ovat postupn\u011b. Nohy a ruce z\u016fst\u00e1vaj\u00ed nata\u017een\u00e9. 1\u20132 sekundy vytrvejte v horn\u00ed pozici a pot\u00e9 se vra\u0165te zp\u011bt do v\u00fdchoz\u00ed pozice \u201cprkna\u201d a cvik zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed zad ve v\u00fdchoz\u00ed pozici.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Pike.gif\" alt=\"Jak cvi\u010dit st\u0159echu na m\u00ed\u010di?\" class=\"wp-image-378012\" title=\"Jak cvi\u010dit st\u0159echu na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Jednodu\u0161\u0161\u00ed varianta: P\u0159itahov\u00e1n\u00ed kolen v planku (Tuck Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch a ruce polo\u017ete p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy a chodidla i holen\u011b polo\u017ete na m\u00ed\u010d. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed:<\/strong> Rolujte m\u00ed\u010d k sob\u011b t\u00edm, \u017ee budete p\u0159itahovat kolena sm\u011brem k hrudn\u00edku. Pot\u00e9 se vra\u0165te do polohy planku a pohyb zopakujte.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, mal\u00fd rozsah pohybu.&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Tuck-ups.gif\" alt=\"Jak cvi\u010dit p\u0159itahov\u00e1n\u00ed kolen na m\u00ed\u010di?\" class=\"wp-image-378102\" title=\"ak cvi\u010dit p\u0159itahov\u00e1n\u00ed kolen na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. St\u0159\u00eddav\u00e9 zved\u00e1n\u00ed nohou (Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Z\u00e1dy se polo\u017ete na m\u00ed\u010d, pokr\u010dte nohy v kolenou a chodidla nechte na podlo\u017ece. Pa\u017ee pokr\u010dte a zvedn\u011bte p\u0159ed hrudn\u00edk. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte jednu nohu z podlo\u017eky a\u017e do v\u00fd\u0161ky, kde m\u00e1te ruce. M\u016f\u017eete se kolenem lehce dotknout dlan\u011b, pot\u00e9 nohu s n\u00e1dechem vra\u0165te na zem a pokra\u010dujte s druhou. B\u011bhem tohoto cviku se soust\u0159e\u010fte hlavn\u011b na udr\u017een\u00ed stability. Ze za\u010d\u00e1tku sta\u010d\u00ed, kdy\u017e budete nohu zvedat jen p\u00e1r centimetr\u016f nad zem. S dal\u0161\u00edmi tr\u00e9ninky pak zkuste tuto vzd\u00e1lenost zv\u011bt\u0161ovat.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu<\/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\/06\/Knee-Drive.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed novou na m\u00ed\u010di?\" class=\"wp-image-377952\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed novou na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Pokl\u00e1d\u00e1n\u00ed m\u00ed\u010de na strany (Windshield Wipers)&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, fit m\u00ed\u010d um\u00edst\u011bte mezi kotn\u00edky a pevn\u011b jej stiskn\u011bte. Nohy m\u016f\u017eete nechat lehce pokr\u010den\u00e9 a pa\u017ee polo\u017ete do stran. Budou v\u00e1m slou\u017eit jako opora. Pomoc\u00ed nohou zvedn\u011bte m\u00ed\u010d ke stropu. Z\u00e1da le\u017e\u00ed celou plochou na podlo\u017ece.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem za\u010dn\u011bte m\u00ed\u010d pokl\u00e1dat na jednu stranu (nemus\u00ed se dotknout zem\u011b). Sna\u017ete se p\u0159itom udr\u017eet nata\u017een\u00e9 pa\u017ee a horn\u00ed z\u00e1da na podlo\u017ece. Pot\u00e9 se s n\u00e1dechem vra\u0165te na st\u0159ed a plynule za\u010dn\u011bte m\u00ed\u010d pokl\u00e1dat na druhou stranu. Op\u011bt jej vra\u0165te do v\u00fdchoz\u00ed pozice a pokra\u010dujte s dal\u0161\u00edm opakov\u00e1n\u00edm. Pokro\u010dil\u00ed se sna\u017e\u00ed udr\u017eet nohy co nejv\u00edce nata\u017een\u00e9 a dos\u00e1hnout maxim\u00e1ln\u00edho rozsahu pohybu p\u0159i zachov\u00e1n\u00ed spr\u00e1vn\u00e9 techniky.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu.&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\/06\/Windshield-Wipers.gif\" alt=\"Jak cvi\u010dit pokl\u00e1d\u00e1n\u00ed m\u00ed\u010de na stranu?\" class=\"wp-image-378117\" title=\"Jak cvi\u010dit pokl\u00e1d\u00e1n\u00ed m\u00ed\u010de na stranu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Zkracova\u010dky (Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Z\u00e1dy si lehn\u011bte na fit m\u00ed\u010d, nohy pokr\u010dte v kolenou a chodidla nechte na zemi. Ruce vzpa\u017ete a nad hlavou je m\u016f\u017eete p\u0159ek\u0159\u00ed\u017eit. Tento cvik m\u016f\u017eete prov\u00e1d\u011bt tak\u00e9 s rukami pokr\u010den\u00fdmi v lokti a dlan\u011bmi polo\u017een\u00fdmi na hlav\u011b vedle u\u0161\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> Aktivac\u00ed b\u0159i\u0161n\u00edch sval\u016f prov\u00e1d\u011bjte zkracova\u010dky. Dole se nadechn\u011bte, naho\u0159e vydechn\u011bte. P\u0159i pohybu nahoru se z m\u00ed\u010de zved\u00e1 pouze horn\u00ed \u010d\u00e1st zad. Pokro\u010dil\u00ed si mohou vz\u00edt do rukou \u010dinku nebo kotou\u010d, a zvednout tak n\u00e1ro\u010dnost cviku.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e9 zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f, nekontrolovan\u00fd pohyb.&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\/06\/Crunch.gif\" alt=\"Jak cvi\u010dit zkracova\u010dky na m\u00ed\u010di?\" class=\"wp-image-377937\" title=\"Jak cvi\u010dit zkracova\u010dky na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. \u0160ikm\u00e9 zkracova\u010dky (Oblique Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Z\u00e1dy si lehn\u011bte na fit m\u00ed\u010d, nohy pokr\u010dte v kolenou a chodidla nechte na zemi. Ruce pokr\u010dte v lokti a dlan\u011b polo\u017ete na hlavu vedle u\u0161\u00ed.&nbsp;<\/li><li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem ud\u011blejte pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zkracova\u010dku na pravou stranu. Loktem lev\u00e9 ruky p\u0159itom sm\u011b\u0159ujte ke koleni prav\u00e9 nohy. P\u0159i pohybu nahoru se z m\u00ed\u010de zved\u00e1 pouze horn\u00ed \u010d\u00e1st zad. S n\u00e1dechem se pot\u00e9 vra\u0165te do v\u00fdchoz\u00ed polohy a plynule cvik prove\u010fte na levou stranu. Rozsah pohybu m\u016f\u017eete zvy\u0161ovat postupn\u011b.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00e9 zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f, nekontrolovan\u00fd pohyb.&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\/06\/Oblique-Crunch.gif\" alt=\"Jak cvi\u010dit \u0161ikm\u00e9 zkracova\u010dky na m\u00ed\u010di?\" class=\"wp-image-377997\" title=\"Jak cvi\u010dit \u0161ikm\u00e9 zkracova\u010dky na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Horolezec (Mountain Climbers)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Op\u0159ete se p\u0159edlokt\u00edm o m\u00ed\u010d a nat\u00e1hn\u011bte nohy. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte jednu nohu ze zem\u011b a kolenem se sna\u017ete dotknout m\u00ed\u010de. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a prove\u010fte cvik na druhou nohu. Horn\u00ed \u010d\u00e1st t\u011bla se dr\u017e\u00ed ve stabiln\u00ed poloze a pohyb vych\u00e1z\u00ed pouze z doln\u00edch kon\u010detin. Takto pokra\u010dujte, a\u017e dokon\u010d\u00edte jednu s\u00e9rii. B\u011bhem cviku dejte pozor, aby v\u00e1m p\u00e1nev neklesala dol\u016f, nebo se naopak nezvedala nahoru. Pokro\u010dil\u00ed mohou vyzkou\u0161et tento cvik ve vzporu na nata\u017een\u00fdch pa\u017e\u00edch.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru nebo jej\u00ed pokles dol\u016f.<\/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\/06\/Mountain-Climber.gif\" alt=\"Jak cvi\u010dit horolezce na m\u00ed\u010di?\" class=\"wp-image-377982\" title=\"Jak cvi\u010dit horolezce na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Sed-lehy (Sit Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy v kolenou a l\u00fdtka polo\u017ete na m\u00ed\u010d. Dot\u00fdkejte se jen zlehka prsty hlavy a lokty dr\u017ete otev\u0159en\u00e9. Kdy\u017e m\u00e1te st\u00e1le tendence stahovat lokty k sob\u011b, dejte si ruce k\u0159\u00ed\u017eem na hrudn\u00edk.<\/li><li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte hlavu a horn\u00ed \u010d\u00e1st zad z podlo\u017eky. Spodn\u00ed \u010d\u00e1st zad z\u016fst\u00e1v\u00e1 po celou dobu na zemi. Pohled sm\u011b\u0159ujte vp\u0159ed a hlavu nijak nezakl\u00e1n\u011bjte. 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.&nbsp;<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadm\u011brn\u00e9 tla\u010den\u00ed rukama do hlavy, mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f.&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\/06\/Sit-Ups.gif\" alt=\"Jak cvi\u010dit sed-lehy na m\u00ed\u010di?\" class=\"wp-image-378087\" title=\"Jak cvi\u010dit sed-lehy na m\u00ed\u010di?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_s_fit_micem_na_zpevneni_stredu_tela\"><\/span>Tr\u00e9nink s fit m\u00ed\u010dem na zpevn\u011bn\u00ed st\u0159edu t\u011bla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-obsluzna-rutina-kodu-pro-vlozeni wp-block-embed-obsluzna-rutina-kodu-pro-vlozeni wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cviky s fit m\u00ed\u010dem pro pevn\u00fd core a lep\u0161\u00ed stabilitu l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/lL1oTzSai5w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Pokud hled\u00e1te cviky na b\u0159icho bez pom\u016fcek, ty nej\u00fa\u010dinn\u011bj\u0161\u00ed najdete v na\u0161em \u010dl\u00e1nku<strong> <\/strong><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>Cviky zam\u011b\u0159en\u00e9 na spodn\u00ed b\u0159icho pak najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.&nbsp;<\/strong><\/a><\/li><li>V p\u0159\u00edpad\u011b, \u017ee v\u00e1m na cvi\u010den\u00ed nezb\u00fdv\u00e1 moc \u010dasu, vyzkou\u0161ejte <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\"><strong>Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/strong><\/a><\/li><li>Pokud je va\u0161\u00edm snem six-pack, n\u00e1vod, jak na n\u011bj, najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack: Strava tr\u00e9nink pro vypracovan\u00e9 b\u0159icho.<\/strong><\/a><\/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?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed cvik\u016f s fit m\u00ed\u010dem m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si <strong>zpest\u0159it tr\u00e9nink, zabr\u00e1nit stagnaci a z\u00edskat lep\u0161\u00ed v\u00fdsledky.<\/strong> Pos\u00edl\u00edte d\u00edky nim komplexn\u011b cel\u00e9 b\u0159icho i st\u0159ed t\u011bla. Z\u00e1rove\u0148 zapracujete na rovnov\u00e1ze a koordinaci. Najdete mezi nimi varianty pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9, tak\u017ee se hod\u00ed do tr\u00e9ninkov\u00e9ho pl\u00e1nu ka\u017ed\u00e9ho z v\u00e1s. Pokud budete nav\u00edc postupn\u011b zvy\u0161ovat n\u00e1ro\u010dnost cviku, p\u0159id\u00e1vat dal\u0161\u00ed opakov\u00e1n\u00ed \u010di s\u00e9rie, z\u00e1rove\u0148 tak dodr\u017e\u00edte<strong> princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed.<\/strong> Ten je kl\u00ed\u010dov\u00fd pro r\u016fst sval\u016f a formov\u00e1n\u00ed jak\u00e9koliv t\u011blesn\u00e9 partie. Nezapome\u0148te ale tak\u00e9 na odpo\u010dinek a kvalitn\u00ed j\u00eddeln\u00ed\u010dek, kter\u00fd je pro dosa\u017een\u00ed v\u00fdsledk\u016f rovn\u011b\u017e d\u016fle\u017eit\u00fd.&nbsp;&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 b\u0159icha s fit m\u00ed\u010dem.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak pos\u00edlit a vypracovat b\u0159icho pomoc\u00ed fit m\u00ed\u010de? V \u010dl\u00e1nku najdete \u00fa\u010dinn\u00e9 cviky na spodn\u00ed b\u0159icho, boky i st\u0159ed t\u011bla. M\u00e1me pro v\u00e1s varianty pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9, kter\u00e9 zvl\u00e1dnete doma i v posilovn\u011b. <\/p>\n","protected":false},"author":129,"featured_media":378538,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6489,7101,7479],"filter_section":[],"filter_attribute":[13016,13021,13022],"class_list":{"0":"post-377915","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-domaci-trenink","10":"tag-pomucky-na-cviceni","11":"tag-trenink","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-a-treningy-s-pomockami","14":"filter_attribute-domaci-trening-a-hiit","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>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit b\u0159icho na fit m\u00ed\u010di? \u010cl\u00e1nek obsahuje 13 \u00fa\u010dinn\u00fdch cvik\u016f na spodn\u00ed b\u0159icho, boky a core. Jsou vhodn\u00e9 na dom\u00e1c\u00ed tr\u00e9nink pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak cvi\u010dit b\u0159icho na fit m\u00ed\u010di? \u010cl\u00e1nek obsahuje 13 \u00fa\u010dinn\u00fdch cvik\u016f na spodn\u00ed b\u0159icho, boky a core. 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