{"id":379408,"date":"2022-06-08T09:57:35","date_gmt":"2022-06-08T07:57:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=379408"},"modified":"2022-10-13T14:09:47","modified_gmt":"2022-10-13T12:09:47","slug":"11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/","title":{"rendered":"13 najlep\u0161\u00edch cvikov na spevnenie brucha s fitloptou"},"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\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/#Ako_cvicit_brucho_s_fitloptou\" title=\"Ako cvi\u010di\u0165 brucho s fitloptou?&nbsp;\">Ako cvi\u010di\u0165 brucho s fitloptou?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/#13_ucinnych_cvikov_na_brucho_s_fitloptou\" title=\"13 \u00fa\u010dinn\u00fdch cvikov na brucho s fitloptou\">13 \u00fa\u010dinn\u00fdch cvikov na brucho s fitloptou<\/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\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/#Trening_s_fitloptou_na_spevnenie_stredu_tela\" title=\"Tr\u00e9ning s fitloptou na spevnenie stredu tela\">Tr\u00e9ning s fitloptou na spevnenie stredu tela<\/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\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/#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-5\" href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e v\u00e1s klasick\u00e9 cviky na brucho, ako s\u00fa skl\u00e1pa\u010dky alebo sed-\u013eahy, prestali bavi\u0165? Alebo m\u00e1te pocit, \u017ee stagnujete a <strong>potrebujete nov\u00fd tr\u00e9ningov\u00fd impulz<\/strong>? M\u00e1me pre v\u00e1s rie\u0161enie v podobe \u00fa\u010dinn\u00fdch cvikov s fitloptou. Na tejto balan\u010dnej pom\u00f4cke toti\u017e nemus\u00edte len sedie\u0165, skvele sa hod\u00ed aj na poctiv\u00fd tr\u00e9ning bru\u0161n\u00fdch svalov. Zapoj\u00edte pritom <strong>stred tela, spodn\u00e9 brucho a \u0161ikm\u00e9 bru\u0161n\u00e9 svaly<\/strong>, v\u010faka \u010domu komplexne zapracujete na tejto problematickej partii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitlopta<\/a> je praktick\u00e1 tr\u00e9ningov\u00e1 pom\u00f4cka, ktor\u00fa si m\u00f4\u017eete zaobstara\u0165 domov alebo si na nej zacvi\u010di\u0165 v posil\u0148ovni. Po\u010das tr\u00e9ningu je jej hlavnou v\u00fdhodou <strong>zapojenie hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu chrbtice<\/strong>, ktor\u00fd n\u00e1m v be\u017enom \u017eivote pom\u00e1ha udr\u017eiava\u0165 rovnov\u00e1hu. V\u010faka tomu zapracujete na svojich koordina\u010dn\u00fdch schopnostiach, ktor\u00e9 vyu\u017eijete v akomko\u013evek \u0161porte. <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=\"Ako_cvicit_brucho_s_fitloptou\"><\/span>Ako cvi\u010di\u0165 brucho s fitloptou?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na cvi\u010denie budete okrem <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitlopty<\/a> potrebova\u0165 <a aria-label=\"podlo\u017eku (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatok miesta okolo seba. Vyberte si z ni\u017e\u0161ie uveden\u00fdch cvikov tie, ktor\u00e9 chcete zaradi\u0165 do tr\u00e9ningu. M\u00f4\u017eete ich prida\u0165 na posil\u0148ovanie inej telesnej partie alebo si z nich vytvori\u0165 samostatn\u00fd tr\u00e9ning. Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 tieto cviky vykon\u00e1va\u0165 pravidelne, ide\u00e1lne 2 a\u017e 4-kr\u00e1t t\u00fd\u017edenne. Postupne zvy\u0161ujte n\u00e1ro\u010dnos\u0165 cvikov alebo prid\u00e1vajte po\u010det opakovan\u00ed \u010di s\u00e9ri\u00ed. Nezab\u00fadajte ale d\u00e1va\u0165 bru\u0161n\u00fdm svalom aj priestor na regener\u00e1ciu a v\u00fdsledky podpori\u0165 aj kvalitn\u00fdm <a aria-label=\"jed\u00e1lni\u010dkom (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jed\u00e1lni\u010dkom<\/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 \u2013 6 cvikov&nbsp;<\/li><li>30 sek\u00fand cvi\u010d\u00edte jeden cvik a potom 30 sek\u00fand odpo\u010d\u00edvate<\/li><li>nasleduje \u010fal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161etk\u00fdch m\u00e1te hotov\u00fa jednu s\u00e9riu<\/li><li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty pauzu<\/li><li>takto odcvi\u010dte 3 \u2013 4 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\">Sk\u00faste kruhov\u00fd tr\u00e9ning:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vyberte si 4 \u2013 6 cvikov&nbsp;<\/li><li>postupne odcvi\u010d\u00edte 8 \u2013 20 opakovan\u00ed ka\u017ed\u00e9ho cviku<\/li><li>v pr\u00edpade izometrick\u00fdch cvikov, ako je napr\u00edklad plank, sa sna\u017ete dr\u017ea\u0165 t\u00fato polohu aspo\u0148 15 sek\u00fand<\/li><li>takto odcvi\u010d\u00edte 3 \u2013 4 s\u00e9rie<\/li><li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty pauzu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si do tr\u00e9ningu chcete prida\u0165 cviky na zadok s fitloptou, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 \u00fa\u010dinn\u00fdch cvikov na brucho a zadok s fitloptou<\/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\/06\/jpg6-1124x693.jpg\" alt=\"Cviky na brucho s fitloptou\" class=\"wp-image-378521\" width=\"843\" height=\"520\" title=\"Cviky na brucho s fitloptou\" 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_cvikov_na_brucho_s_fitloptou\"><\/span>13 \u00fa\u010dinn\u00fdch cvikov na brucho s fitloptou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi ni\u017e\u0161ie uveden\u00fdmi n\u00e1jdete <strong>cviky na spodn\u00e9 brucho, stred tela, boky aj \u0161ikm\u00e9 bru\u0161n\u00e9 svaly<\/strong>. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 z\u00e1kladn\u00fd variant alebo verziu pre pokro\u010dil\u00fdch. Sna\u017ete sa ich robi\u0165 pomaly a kontrolovane, preto\u017ee s\u00fa n\u00e1ro\u010dn\u00e9 na stabilitu a koordin\u00e1ciu. Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite z\u013eahka zahria\u0165 (beh na mieste alebo sk\u00e1kanie cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>). Potom rozh\u00fdbte cel\u00e9 telo t\u00fdm, \u017ee kr\u00fa\u017eiv\u00fdmi pohybmi precvi\u010d\u00edte ve\u013ek\u00e9 k\u013aby. Po skon\u010den\u00ed hlavnej \u010dasti venujte nieko\u013eko min\u00fat na\u0165ahovaniu.<\/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\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte vzpor na vystret\u00fdch ruk\u00e1ch a ruky polo\u017ete pribli\u017ene pod ramen\u00e1. Vystrite nohy, chodidl\u00e1 a p\u00ed\u0161\u0165aly polo\u017ete na loptu. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Vo\u013ene d\u00fdchajte, majte spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 minim\u00e1lne 15 sek\u00fand. Cvik si m\u00f4\u017eete zjednodu\u0161i\u0165 tak, \u017ee posuniete ruky bli\u017e\u0161ie k lopte, t\u00e1 sa tak dostane pod va\u0161e stehn\u00e1. Naopak \u0165a\u017e\u0161\u00edm variantom je striedav\u00e9 dv\u00edhanie horn\u00fdch kon\u010dat\u00edn.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, nadmern\u00e9 dv\u00edhanie panvy.<\/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=\"Ako cvi\u010di\u0165 plank na lopte?\" class=\"wp-image-378027\" title=\"Ako cvi\u010di\u0165 plank na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bo\u010dn\u00fd plank (Side plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa k lopte bokom a urobte na nej vzpor na predlakt\u00ed. Druh\u00fa ruku m\u00f4\u017eete da\u0165 vbok. Nohy s\u00fa vystret\u00e9, polo\u017een\u00e9 na sebe alebo m\u00f4\u017eete na z\u00edskanie v\u00e4\u010d\u0161ej stability polo\u017ei\u0165 horn\u00fa nohu na zem pred t\u00fa spodn\u00fa. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 minim\u00e1lne 15 sek\u00fand. Potom vyme\u0148te strany. Cvik si m\u00f4\u017eete s\u0165a\u017ei\u0165 zdvihnut\u00edm hornej ruky k stropu.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nadmern\u00e9 dv\u00edhanie panvy, klesanie bokov k zemi.<\/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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank na lopte?\" class=\"wp-image-378072\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank na lopte?\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, fitloptu umiestnite medzi \u010dlenky a pevne ju zovrite. Nohy vystrite a ruky vzpa\u017ete nad hlavu.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Nad\u00fdchnite sa, spevnite stred tela a s v\u00fddychom zdvihnite vystret\u00e9 nohy s loptou nad telo. V tej istej chv\u00edli zdvihnite vystret\u00e9 ruky. V okamihu, ako je lopta nad stredom tela, ju chy\u0165te rukami. Potom loptu premiestnite nad hlavu do vzpa\u017eenia z\u00e1rove\u0148 s nohami \u013eahko nad zemou alebo na lopte. Zase sa nad\u00fdchnite a rovnak\u00fdm pohybom loptu vtla\u010dte sp\u00e4\u0165 medzi \u010dlenky. Chrb\u00e1t je po cel\u00fd \u010das pritla\u010den\u00fd k podlo\u017eke. Cvik si zjednodu\u0161\u00edte tak, \u017ee pokr\u010d\u00edte nohy.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00e9 zapojenie bru\u0161n\u00fdch svalov, dv\u00edhanie chrbta z podlo\u017eky, preh\u00fdbanie sa v bedrovej 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=\"Ako cvi\u010di\u0165 v-ups na lopte?\" class=\"wp-image-377922\" title=\"Ako cvi\u010di\u0165 v-ups na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Rolovanie (Roll Out)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na podlo\u017eku pred loptu a oprite sa o \u0148u predlakt\u00edm. Chodidl\u00e1 aj p\u00ed\u0161\u0165aly zost\u00e1vaj\u00fa na zemi, panva sa nach\u00e1dza pribli\u017ene nad kolenami. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S n\u00e1dychom sa za\u010dnite na lopte rolova\u0165 vpred a\u017e do takej poz\u00edcie, v ktorej udr\u017e\u00edte rovn\u00fd chrb\u00e1t. \u010c\u00edm \u010falej sa dostanete, t\u00fdm bude cvik n\u00e1ro\u010dnej\u0161\u00ed. Potom sa s v\u00fddychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Pokro\u010dil\u00ed jedinci m\u00f4\u017eu vysk\u00fa\u0161a\u0165 variant v stoji. Ten sa cvi\u010d\u00ed tak, \u017ee sa k lopte postupne skl\u00e1\u0148ate, opierate sa o \u0148u predlakt\u00edm a kles\u00e1te do poz\u00edcie, v ktorej sa dostanete do planku. Pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov potom kontrolovane prejdite sp\u00e4\u0165 do stoja.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, 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=\"Ako cvi\u010di\u0165 rolovanie lopty na posilnenie stredu tela?\" class=\"wp-image-378057\" title=\"Ako cvi\u010di\u0165 rolovanie lopty na posilnenie stredu tela?\"\/><\/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\u00e1ten\u00e9 skracova\u010dky (Reverse Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, fitloptu umiestnite medzi \u010dlenky a pevne ju zovrite. Nohy vystrite a ruky polo\u017ete ved\u013ea tela. Ruky m\u00f4\u017eete po stran\u00e1ch umiestni\u0165 pod zadok, \u013eah\u0161ie tak udr\u017e\u00edte spodn\u00fa \u010das\u0165 chrbta na podlo\u017eke.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom aktivujte bru\u0161n\u00e9 svaly, pomocou \u013eahko pokr\u010den\u00fdch n\u00f4h zdvihnite loptu z podlo\u017eky a pribli\u017eujte ju smerom k hlave. S\u00fastre\u010fte sa pritom na spodn\u00fa \u010das\u0165 chrbta, ktor\u00e1 zost\u00e1va na podlo\u017eke. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy (bez polo\u017eenia lopty na zem) a cvik zopakujte. Za\u010diato\u010dn\u00edci m\u00f4\u017eu pokr\u010di\u0165 nohy o nie\u010do viac.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, dv\u00edhanie chrbta z podlo\u017eky, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-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=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky na lopte?\" class=\"wp-image-377967\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Obr\u00e1ten\u00e9 skracova\u010dky s dv\u00edhan\u00edm bokov (Reverse Crunch With Hips Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, fitloptu umiestnite medzi \u010dlenky a pevne ju zovrite. Nohy m\u00f4\u017eete necha\u0165 trochu pokr\u010den\u00e9 a ruky polo\u017ete ved\u013ea tela. Ruky m\u00f4\u017eete umiestni\u0165 po stran\u00e1ch pod zadok, \u013eah\u0161ie tak udr\u017e\u00edte spodn\u00fa \u010das\u0165 chrbta na podlo\u017eke.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom aktivujte bru\u0161n\u00e9 svaly, pomocou n\u00f4h zdvihnite loptu z podlo\u017eky a pribli\u017eujte ju smerom k hlave. V hornej f\u00e1ze zdvihnite panvu. Sta\u010d\u00ed len nieko\u013eko centimetrov nad zem. Potom ju s n\u00e1dychom kontrolovane polo\u017ete sp\u00e4\u0165 a vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy (bez polo\u017eenia lopty na zem). N\u00e1sledne pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, nekontrolovan\u00fd pohyb.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-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=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky so zdvihnut\u00edm bokov s loptou?\" class=\"wp-image-378042\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky so zdvihnut\u00edm bokov s loptou?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Strecha (Pike)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte vzpor na vystret\u00fdch ruk\u00e1ch a ruky polo\u017ete pribli\u017ene pod ramen\u00e1. Vystrite nohy, chodidl\u00e1 a p\u00ed\u0161\u0165aly polo\u017ete na loptu. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Realiz\u00e1cia: <\/strong>Pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite boky a sna\u017ete sa dosta\u0165 bedrov\u00e9 k\u013aby do jednej priamky s ramenami. Rozsah pohybu m\u00f4\u017eete zv\u00e4\u010d\u0161ova\u0165 postupne. Nohy a ruky zost\u00e1vaj\u00fa vystret\u00e9. 1 \u2013 2 sekundy zotrvajte v hornej poz\u00edcii a potom sa vr\u00e1\u0165te sp\u00e4\u0165 do v\u00fdchodiskovej poz\u00edcie \u201edoska\u201c a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte vo v\u00fdchodiskovej poz\u00edcii.<\/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=\"Ako cvi\u010di\u0165 strechu na lopte?\" class=\"wp-image-378012\" title=\"Ako cvi\u010di\u0165 strechu na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Jednoduch\u0161\u00ed variant: Pri\u0165ahovanie kolien v planku (Tuck Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Urobte vzpor na vystret\u00fdch ruk\u00e1ch a ruky polo\u017ete pribli\u017ene pod ramen\u00e1. Vystrite nohy, chodidl\u00e1 a p\u00ed\u0161\u0165aly polo\u017ete na loptu. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Rolujte loptu k sebe tak, \u017ee budete pri\u0165ahova\u0165 kolen\u00e1 smerom k hrudn\u00edku. Potom sa vr\u00e1\u0165te do polohy plank a pohyb zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, 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\/Tuck-ups.gif\" alt=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien na lopte?\" class=\"wp-image-378102\" title=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Striedav\u00e9 dv\u00edhanie n\u00f4h (Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Chrb\u00e1t si polo\u017ete na loptu, pokr\u010dte nohy a chodidl\u00e1 nechajte na podlo\u017eke. Ruky pokr\u010dte a zdvihnite pred hrudn\u00edk. Aktivujte stred tela.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom zdvihnite jednu nohu z podlo\u017eky a\u017e do v\u00fd\u0161ky, kde m\u00e1te ruky. Kolenom sa m\u00f4\u017eete z\u013eahka dotkn\u00fa\u0165 dlane, potom nohu s n\u00e1dychom vr\u00e1\u0165te na zem a pokra\u010dujte s druhou. V priebehu vykon\u00e1vania cviku sa s\u00fastre\u010fte hlavne na udr\u017eanie stability. Zo za\u010diatku sta\u010d\u00ed, ke\u010f budete dv\u00edha\u0165 nohu len nieko\u013eko centimetrov nad zem. S \u010fal\u0161\u00edmi tr\u00e9ningmi potom sk\u00faste zv\u00e4\u010d\u0161ova\u0165 t\u00fato vzdialenos\u0165.<\/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=\"Ako cvi\u010di\u0165 dv\u00edhanie n\u00f4h na lopte?\" class=\"wp-image-377952\" title=\"Ako cvi\u010di\u0165 dv\u00edhanie n\u00f4h na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Ukladanie lopty po stran\u00e1ch (Windshield Wipers)&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, fitloptu umiestnite medzi \u010dlenky a pevne ju zovrite. Nohy m\u00f4\u017eete necha\u0165 \u013eahko pokr\u010den\u00e9 a ruky polo\u017ete po stran\u00e1ch. Bud\u00fa v\u00e1m sl\u00fa\u017ei\u0165 ako opora. Pomocou n\u00f4h zdvihnite loptu k stropu. Chrb\u00e1t le\u017e\u00ed celou plochou na podlo\u017eke.<\/li><li><strong>Realiz\u00e1cia:<\/strong> S v\u00fddychom za\u010dnite loptu uklada\u0165 na jednu stranu (nemus\u00ed sa dotkn\u00fa\u0165 zeme). Sna\u017ete sa pritom udr\u017ea\u0165 vystret\u00e9 ruky a horn\u00fd chrb\u00e1t na podlo\u017eke. N\u00e1sledne sa s n\u00e1dychom vr\u00e1\u0165te na stred a plynule za\u010dnite uklada\u0165 loptu na druh\u00fa stranu. Op\u00e4\u0165 ju vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm. Pokro\u010dil\u00ed sa sna\u017eia udr\u017ea\u0165 nohy \u010do najviac vystret\u00e9 a dosiahnu\u0165 maxim\u00e1lny rozsah pohybu pri zachovan\u00ed spr\u00e1vnej techniky.<\/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\/Windshield-Wipers.gif\" alt=\"Ako cvi\u010di\u0165 ukladanie lopty po stran\u00e1ch?\" class=\"wp-image-378117\" title=\"Ako cvi\u010di\u0165 ukladanie lopty po stran\u00e1ch?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Skracova\u010dky (Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Chrbtom si \u013eahnite na fitloptu, nohy pokr\u010dte a chodidl\u00e1 nechajte na zemi. Ruky vzpa\u017ete a nad hlavou ich m\u00f4\u017eete prekr\u00ed\u017ei\u0165. Tento cvik m\u00f4\u017eete vykon\u00e1va\u0165 aj s pokr\u010den\u00fdmi rukami a dla\u0148ami polo\u017een\u00fdmi na hlave ved\u013ea u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Skracova\u010dky robte aktiv\u00e1ciou bru\u0161n\u00fdch svalov. Dole sa nad\u00fdchnite, hore vyd\u00fdchnite. Pri pohybe nahor sa z lopty dv\u00edha iba horn\u00e1 \u010das\u0165 chrbta. Pokro\u010dil\u00ed si m\u00f4\u017eu vzia\u0165 do r\u00fak \u010dinku alebo kot\u00fa\u010d, a zv\u00fd\u0161i\u0165 tak n\u00e1ro\u010dnos\u0165 cviku.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostato\u010dn\u00e9 zapojenie bru\u0161n\u00fdch svalov, 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\/Crunch.gif\" alt=\"Ako cvi\u010di\u0165 skracova\u010dky na lopte?\" class=\"wp-image-377937\" title=\"Ako cvi\u010di\u0165 skracova\u010dky na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. \u0160ikm\u00e9 skracova\u010dky (Oblique Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Chrbtom si \u013eahnite na fitloptu, pokr\u010dte nohy a chodidl\u00e1 nechajte na zemi. Pokr\u010dte ruky a dlane polo\u017ete na hlavu ved\u013ea u\u0161\u00ed.<\/li><li><strong>Realiz\u00e1cia:<\/strong> Pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov urobte s v\u00fddychom skracova\u010dku na prav\u00fa stranu. Lake\u0165 \u013eavej ruky pritom smerujte ku kolenu pravej nohy. Pri pohybe nahor sa z lopty dv\u00edha iba horn\u00e1 \u010das\u0165 chrbta. S n\u00e1dychom sa potom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik plynulo vykonajte na \u013eav\u00fa stranu. Rozsah pohybu m\u00f4\u017eete postupne zv\u00e4\u010d\u0161ova\u0165.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostato\u010dn\u00e9 zapojenie bru\u0161n\u00fdch svalov, 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\/Oblique-Crunch.gif\" alt=\"Ako cvi\u010di\u0165 \u0161ikm\u00e9 skracova\u010dky na lopte?\" class=\"wp-image-377997\" title=\"Ako cvi\u010di\u0165 \u0161ikm\u00e9 skracova\u010dky na lopte?\"\/><\/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\u00fdchodiskov\u00e1 poloha: <\/strong>Oprite sa predlakt\u00edm o loptu a vystrite nohy. Telo spevnite a sna\u017ete sa ho udr\u017ea\u0165 v jednej l\u00ednii.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom zdvihnite jednu nohu zo zeme a kolenom sa sna\u017ete dotkn\u00fa\u0165 lopty. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a vykonajte cvik na druh\u00fa nohu. Horn\u00e1 \u010das\u0165 tela sa dr\u017e\u00ed v stabilnej polohe a pohyb vych\u00e1dza len z doln\u00fdch kon\u010dat\u00edn. Takto pokra\u010dujte, k\u00fdm dokon\u010d\u00edte jednu s\u00e9riu. V priebehu vykon\u00e1vania cviku dajte pozor, aby v\u00e1m panva neklesala alebo sa naopak nedv\u00edhala. Pokro\u010dil\u00ed m\u00f4\u017eu vysk\u00fa\u0161a\u0165 tento cvik vo vzpore na vystret\u00fdch ruk\u00e1ch.<\/li><li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, nadmern\u00e9 dv\u00edhanie panvy alebo jej pokles.<\/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=\"Ako cvi\u010di\u0165 horolezca na lopte?\" class=\"wp-image-377982\" title=\"Ako cvi\u010di\u0165 horolezca na lopte?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Sed-\u013eahy (Sit Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t, pokr\u010dte nohy a l\u00fdtka polo\u017ete na loptu. Prstami sa len z\u013eahka dot\u00fdkajte hlavy a lakte dr\u017ete otvoren\u00e9. Ak m\u00e1te tendenciu s\u0165ahova\u0165 lakte k sebe, dajte si ruky kr\u00ed\u017eom na hrudn\u00edk.<\/li><li><strong>Realiz\u00e1cia: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a horn\u00fa \u010das\u0165 chrbta z podlo\u017eky. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va po cel\u00fd \u010das na zemi. Poh\u013ead smerujte vpred a hlavu nijako nezakl\u00e1\u0148ajte. Sta\u010d\u00ed, ke\u010f sa zdvihnete len o nieko\u013eko centimetrov. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li><li><strong>\u010cast\u00e9 chyby: <\/strong>Nadmern\u00e9 tla\u010denie rukami na hlavu, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/06\/Sit-Ups.gif\" alt=\"Ako cvi\u010di\u0165 sed-\u013eahy na lopte?\" class=\"wp-image-378087\" title=\"Ako cvi\u010di\u0165 sed-\u013eahy na lopte?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_s_fitloptou_na_spevnenie_stredu_tela\"><\/span>Tr\u00e9ning s fitloptou na spevnenie stredu tela<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-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Cviky s fitloptou pre pevn\u00fd core a lep\u0161iu stabilitu l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/SRiNRkeNED4?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=\"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 na brucho bez pom\u00f4cok, tie naj\u00fa\u010dinnej\u0161ie n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou<\/strong><\/a>.<\/li><li>Cviky zameran\u00e9 na spodn\u00e9 brucho n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou<\/strong><\/a>.<\/li><li>V pr\u00edpade, \u017ee v\u00e1m na cvi\u010denie nezost\u00e1va ve\u013ea \u010dasu, vysk\u00fa\u0161ajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho<\/strong><\/a>.<\/li><li>Ak je va\u0161\u00edm snom six-pack, n\u00e1vod, ako na\u0148, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osved\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9ning pre vypracovan\u00e9 brucho<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie cvikov s fitloptou m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako si <strong>spestri\u0165 tr\u00e9ning, zabr\u00e1ni\u0165 stagn\u00e1cii a z\u00edska\u0165 lep\u0161ie v\u00fdsledky<\/strong>. V\u010faka nim komplexne posiln\u00edte cel\u00e9 brucho aj stred tela. Z\u00e1rove\u0148 zapracujete na rovnov\u00e1he a koordin\u00e1cii. N\u00e1jdete medzi nimi varianty pre za\u010diato\u010dn\u00edkov \u010di pokro\u010dil\u00fdch, tak\u017ee sa hodia do tr\u00e9ningov\u00e9ho pl\u00e1nu ka\u017ed\u00e9ho z v\u00e1s. Ak budete postupne zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165 cviku a prid\u00e1va\u0165 \u010fal\u0161ie opakovania \u010di s\u00e9rie, z\u00e1rove\u0148 dodr\u017e\u00edte <strong>princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/strong>. Ten je k\u013e\u00fa\u010dov\u00fd pre rast svalov a formovanie akejko\u013evek telesnej partie. Av\u0161ak nezabudnite ani na odpo\u010dinok a kvalitn\u00fd jed\u00e1lni\u010dek, ktor\u00fd je rovnako d\u00f4le\u017eit\u00fd pre dosiahnutie v\u00fdsledkov.<\/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 brucha s fitloptou.<\/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>Ako posilni\u0165 a vypracova\u0165 brucho pomocou fitlopty? V \u010dl\u00e1nku n\u00e1jdete \u00fa\u010dinn\u00e9 cviky na spodn\u00e9 brucho, boky a stred tela. M\u00e1me pre v\u00e1s varianty pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch, ktor\u00e9 zvl\u00e1dnete doma \u010di v posil\u0148ovni. <\/p>\n","protected":false},"author":129,"featured_media":378550,"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":[3],"tags":[6062,6139,6168,6171],"filter_section":[],"filter_attribute":[13016,13021,13022],"class_list":{"0":"post-379408","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-trening","9":"tag-domaci-trening","10":"tag-pomocky-na-cvicenie","11":"tag-brucho","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 najlep\u0161\u00edch cvikov na spevnenie brucha s fitloptou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako cvi\u010di\u0165 brucho na fitlopte? \u010cl\u00e1nok obsahuje 13 \u00fa\u010dinn\u00fdch cvikov na spodn\u00e9 brucho, boky a core. 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