{"id":475697,"date":"2023-06-01T10:00:00","date_gmt":"2023-06-01T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=475697"},"modified":"2026-04-02T22:01:22","modified_gmt":"2026-04-02T20:01:22","slug":"seznam-cviku-svaly-bricha","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/","title":{"rendered":"13 nejlep\u0161\u00edch cvik\u016f na b\u0159icho"},"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\/seznam-cviku-svaly-bricha\/#Jak_trenovat_bricho\" title=\"Jak tr\u00e9novat b\u0159icho?\">Jak tr\u00e9novat b\u0159icho?<\/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\/seznam-cviku-svaly-bricha\/#13_nejucinnejsich_cviku_na_bricho\" title=\"13 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na b\u0159icho\">13 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f 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\/seznam-cviku-svaly-bricha\/#1_Sed-lehy_Sit-Ups\" title=\"1. Sed-lehy (Sit-Ups)&nbsp;\">1. Sed-lehy (Sit-Ups)&nbsp;<\/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\/seznam-cviku-svaly-bricha\/#2_V-Zdvih_V-Up\" title=\"2. V-Zdvih (V-Up)\">2. V-Zdvih (V-Up)<\/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\/seznam-cviku-svaly-bricha\/#3_Vydrz_v_hollow_pozici_Hollow_Hold\" title=\"3. V\u00fddr\u017e v hollow pozici (Hollow Hold)\">3. V\u00fddr\u017e v hollow pozici (Hollow Hold)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#4_Sprinter_Sprinter_Crunch\" title=\"4. Sprinter (Sprinter Crunch)\">4. Sprinter (Sprinter Crunch)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#5_Obracene_zkracovacky_Reverse_Crunch\" title=\"5. Obr\u00e1cen\u00e9 zkracova\u010dky (Reverse Crunch)\">5. Obr\u00e1cen\u00e9 zkracova\u010dky (Reverse Crunch)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#6_Horolezec_Mountain_Climber\" title=\"6. Horolezec (Mountain Climber)\">6. Horolezec (Mountain Climber)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#7_Rusky_twist_s_jednoruckou_Dumbbell_Russian_Twist\" title=\"7. Rusk\u00fd twist s jednoru\u010dkou (Dumbbell Russian Twist)\">7. Rusk\u00fd twist s jednoru\u010dkou (Dumbbell Russian Twist)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#8_Plank_na_predlokti_se_zatezi_Weighted_Plank\" title=\"8. Plank na p\u0159edlokt\u00ed se z\u00e1t\u011b\u017e\u00ed (Weighted Plank)\">8. Plank na p\u0159edlokt\u00ed se z\u00e1t\u011b\u017e\u00ed (Weighted Plank)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#9_Bocni_plank_Side_Plank\" title=\"9. Bo\u010dn\u00ed plank (Side Plank)\">9. Bo\u010dn\u00ed plank (Side Plank)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#10_Sklapovacky_na_lavici_Bench_Crunches\" title=\"10. Sklapova\u010dky na lavici (Bench Crunches)\">10. Sklapova\u010dky na lavici (Bench Crunches)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#11_Pritahy_kolen_na_bradlech_Parallel_Bar_Knee_Raises\" title=\"11. P\u0159\u00edtahy kolen na bradlech (Parallel Bar Knee Raises)\">11. P\u0159\u00edtahy kolen na bradlech (Parallel Bar Knee Raises)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#12_L-sit_na_bradlech_Parallel_Bar_L-sit\" title=\"12. L-sit na bradlech (Parallel Bar L-sit)\">12. L-sit na bradlech (Parallel Bar L-sit)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#13_Pritahy_kolen_ve_visu_na_hrazde_Hanging_Knee_Raises\" title=\"13. P\u0159\u00edtahy kolen ve visu na hrazd\u011b (Hanging Knee Raises)\">13. P\u0159\u00edtahy kolen ve visu na hrazd\u011b (Hanging Knee Raises)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#Cviky_na_pevne_bricho\" title=\"Cviky na pevn\u00e9 b\u0159icho\">Cviky na pevn\u00e9 b\u0159icho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-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-18\" href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Mezi <strong>13 <\/strong>nejlep\u0161\u00edch cvik\u016f na b\u0159icho pat\u0159\u00ed <strong>sed-lehy, V-zdvih, horolezec, Russian Twist s jednoru\u010dkou, bo\u010dn\u00ed plank <\/strong>a<strong> p\u0159\u00edtahy kolen na hrazd\u011b.<\/strong> Komplexn\u00ed tr\u00e9nink b\u0159icha a core posiluje v\u0161echny \u010dty\u0159i svalov\u00e9 skupiny: p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval (<em>m. rectus abdominis<\/em>), p\u0159\u00ed\u010dn\u00fd b\u0159i\u0161n\u00ed sval (<em>m.<\/em> <em>transversus abdominis<\/em>) a vn\u011bj\u0161\u00ed i vnit\u0159n\u00ed \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly (<em>m. obliquus externus<\/em> a <em>obliquus internus abdominis<\/em>). Cviky jsou vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. V\u011bt\u0161inu cvik\u016f zvl\u00e1dnete s podlo\u017ekou a vlastn\u00ed vahou, n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty vy\u017eaduj\u00ed jednoru\u010dku, kettlebell, posilovac\u00ed lavici nebo hrazdu.<\/p>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci vol\u00ed <strong>3\u20135<\/strong> cvik\u016f ve <strong>3<\/strong> pracovn\u00edch s\u00e9ri\u00edch po <strong>10\u201320<\/strong> opakov\u00e1n\u00edch, p\u0159i v\u00fddr\u017e\u00edch se doporu\u010duje <strong>10\u201360<\/strong> sekund. Tr\u00e9nink b\u0159icha za\u0159azuj\u00ed za\u010d\u00e1te\u010dn\u00edci <strong>2\u20133kr\u00e1t t\u00fddn\u011b<\/strong>, pokro\u010dil\u00ed a\u017e <strong>4kr\u00e1t<\/strong>, p\u0159i\u010dem\u017e regenerace sval\u016f trv\u00e1 pr\u016fm\u011brn\u011b <strong>24\u201372 hodin<\/strong>. Tr\u00e9nink b\u0159i\u0161n\u00edch sval\u016f buduje s\u00edlu st\u0159edu t\u011bla (core), zlep\u0161uje dr\u017een\u00ed t\u011bla a sportovn\u00ed v\u00fdkonnost. Vyr\u00fdsovan\u00e9 b\u0159icho (six-pack) vy\u017eaduje krom\u011b pravideln\u00e9ho tr\u00e9ninku tak\u00e9 kalorick\u00fd deficit a spr\u00e1vn\u011b slo\u017een\u00fd j\u00eddeln\u00ed\u010dek.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete zapracovat na sv\u00fdch b\u0159i\u0161\u00e1c\u00edch, ale ze cvik\u016f zn\u00e1te jen klasick\u00e9 sed-lehy nebo plank? V tom p\u0159\u00edpad\u011b v\u00e1m tento \u010dl\u00e1nek otev\u0159e zcela nov\u00fd sv\u011bt, ve kter\u00e9m rozhodn\u011b nen\u00ed nutn\u00e9 d\u011blat stovky opakov\u00e1n\u00ed jednoho cviku. Najdete zde \u00fa\u010dinn\u00e9<strong> cviky na p\u0159\u00edm\u00e9, \u0161ikm\u00e9 i spodn\u00ed b\u0159icho pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. <\/strong>D\u00edky nim z\u00e1rove\u0148 z\u00edsk\u00e1te siln\u011bj\u0161\u00ed core (st\u0159ed t\u011bla),kter\u00fd je kl\u00ed\u010dov\u00fd pro spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla i funk\u010dn\u00ed s\u00edlu. V\u00fdsledkem je o pozn\u00e1n\u00ed<strong> pevn\u011bj\u0161\u00ed a vypracovan\u011bj\u0161\u00ed b\u0159icho, kter\u00e9 skv\u011ble vypad\u00e1 a pom\u016f\u017ee v\u00e1m i k lep\u0161\u00edm sportovn\u00edm v\u00fdsledk\u016fm.<\/strong><\/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_trenovat_bricho\"><\/span>Jak tr\u00e9novat b\u0159icho?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0159i\u0161n\u00ed svaly nejsou jen <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\">six-pack<\/a>. Tvo\u0159\u00ed je p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval <em>(Rectus abdominis)<\/em>, p\u0159\u00ed\u010dn\u00fd b\u0159i\u0161n\u00ed sval <em>(Transversus abdominis),<\/em> vn\u011bj\u0161\u00ed \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly <em>(External oblique)<\/em> a vnit\u0159n\u00ed \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly <em>(Internal oblique). <\/em><strong>Pro komplexn\u00ed pos\u00edlen\u00ed cel\u00e9ho b\u0159icha je tak d\u016fle\u017eit\u00e9 m\u00edt v tr\u00e9ninku cviky, p\u0159i kter\u00fdch zapoj\u00edte v\u0161echny jeho \u010d\u00e1sti.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro tr\u00e9nink b\u0159icha plat\u00ed stejn\u00e1 pravidla, jako je to v p\u0159\u00edpad\u011b jin\u00fdch parti\u00ed. P\u0159ed jeho za\u010d\u00e1tkem nezapome\u0148te na dostate\u010dn\u00e9 zah\u0159\u00e1t\u00ed t\u0159eba rychlou ch\u016fz\u00ed na p\u00e1se nebo se <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlem<\/a>. Pak p\u0159ejd\u011bte na hlavn\u00ed \u010d\u00e1st a <strong>u ka\u017ed\u00e9ho cviku se zam\u011b\u0159te na nau\u010den\u00ed spr\u00e1vn\u00e9 techniky.<\/strong> A\u017e pak p\u0159idejte <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\">z\u00e1t\u011b\u017e<\/a> nebo vyzkou\u0161ejte n\u00e1ro\u010dn\u011bj\u0161\u00ed variantu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z p\u0159edstaven\u00fdch cvik\u016f si m\u016f\u017eete jednodu\u0161e sestavit tr\u00e9nink b\u0159icha do posilovny. Pro za\u010d\u00e1tek si vyberte <strong>3\u20135 cvik\u016f, kter\u00e9 odcvi\u010d\u00edte ve 3 pracovn\u00edch s\u00e9ri\u00edch v rozmez\u00ed 10\u201320 opakov\u00e1n\u00ed <\/strong>v s\u00e9rii. V p\u0159\u00edpad\u011b v\u00fddr\u017e\u00ed, nap\u0159\u00edklad v planku, zkuste setrvat v pozici 10\u201360 sekund podle tr\u00e9novanosti. Cviky na b\u0159icho p\u0159idejte k tr\u00e9ninku ramen, pa\u017e\u00ed \u010di jin\u00e9 partie nebo si je odcvi\u010dte samostatn\u011b. M\u016f\u017eete si z nich vytvo\u0159it tak\u00e9 kruhov\u00fd tr\u00e9nink nebo <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 b\u0159icho cvi\u010dit pravideln\u011b. Z\u00e1rove\u0148 ale nen\u00ed vhodn\u00e9 tuto partii p\u0159et\u011b\u017eovat a tr\u00e9novat ka\u017ed\u00fd den, proto\u017ee by tak svaly nedostaly prostor na regeneraci. Za\u010d\u00e1te\u010dn\u00edk\u016fm se doporu\u010duje <strong>komplexn\u00ed tr\u00e9nink b\u0159icha odcvi\u010dit 2\u20133kr\u00e1t t\u00fddn\u011b, <\/strong>zat\u00edmco pokro\u010dil\u00fdm a\u017e 4kr\u00e1t. M\u011bjte ale na pam\u011bti, \u017ee k \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m tr\u00e9ninku dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci tak pl\u00e1nujte i sv\u016fj tr\u00e9nink a po\u010det jednotek v t\u00fddnu na konkr\u00e9tn\u00ed svalovou partii. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]&nbsp;<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete b\u0159icho tak\u00e9 zhubnout a vyr\u00fdsovat, budete pot\u0159ebovat komplexn\u011bj\u0161\u00ed p\u0159\u00edstup. S dosa\u017een\u00edm \u0161t\u00edhl\u00e9ho a vyr\u00fdsovan\u00e9ho b\u0159icha v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg\" alt=\"Jak cvi\u010dit b\u0159icho?\" class=\"wp-image-475734\" style=\"width:843px;height:562px\" title=\"Jak cvi\u010dit b\u0159icho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-937865602-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_nejucinnejsich_cviku_na_bricho\"><\/span>13 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na b\u0159icho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomoc\u00ed uveden\u00fdch cvik\u016f <strong>komplexn\u011b procvi\u010d\u00edte povrchov\u00e9 i hlubok\u00e9 b\u0159i\u0161n\u00ed svaly,<\/strong> kter\u00e9 jsou sou\u010d\u00e1st\u00ed st\u0159edu t\u011bla neboli core. Tyto cviky jsou ide\u00e1ln\u00ed do posilovny, ale v\u011bt\u0161inu z nich zvl\u00e1dnete jen s <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed podlo\u017ekou<\/a> a vlastn\u00ed vahou i doma. Na ostatn\u00ed vyu\u017eijete nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed lavici<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastenna-hrazda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrazdu<\/a> a bradla s oporou zad.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sed-lehy_Sit-Ups\"><\/span>1. Sed-lehy (Sit-Ups)&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, pokr\u010dte nohy v kolenou a paty nebo cel\u00e1 chodidla nechte na zemi. 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. Spodn\u00ed \u010d\u00e1st zad si m\u016f\u017eete podlo\u017eit <a href=\"https:\/\/gymbeam.cz\/damske-leginy-mesh-panel-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ABmatem<\/a> nebo slo\u017een\u00fdm <a href=\"https:\/\/gymbeam.cz\/rucnik-do-fitka-sedy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ru\u010dn\u00edkem<\/a>. D\u00edky tomu efektivn\u011bji zapoj\u00edte b\u0159i\u0161n\u00ed svaly.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte postupn\u011b hlavu, horn\u00ed i spodn\u00ed \u010d\u00e1st zad z podlo\u017eky a\u017e do nap\u0159\u00edmen\u00ed cel\u00e9ho trupu. Pohled sm\u011b\u0159ujte vp\u0159ed a hlavu nijak nezakl\u00e1n\u011bjte. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<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>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/sit-ups.gif\" alt=\"Jak cvi\u010dit sed-lehy?\" class=\"wp-image-475862\" title=\"Jak cvi\u010dit sed-lehy?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sed-lehy s kotou\u010dem (Weighted Sit-Up)<\/h4>\n\n\n\n<p>V\u00fdchoz\u00ed poloha je stejn\u00e1 jen s t\u00edm rozd\u00edlem, \u017ee ob\u011bma rukama p\u0159ed hrudn\u00edkem chytnete <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a>, <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a> nebo kettlebell. P\u0159i pohybu nahoru postupn\u011b narovn\u00e1vejte pa\u017ee a\u017e do \u00fapln\u00e9ho vzpa\u017een\u00ed. Pot\u00e9 se kontrolovan\u011b vra\u0165te do z\u00e1kladn\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/sit-up-s-kotoucem.gif\" alt=\"Jak cvi\u010dit sed-lehy se z\u00e1t\u011b\u017e\u00ed?\" class=\"wp-image-475878\" title=\"Jak cvi\u010dit sed-lehy se z\u00e1t\u011b\u017e\u00ed?\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Sed-lehy s medicinbalem (Medicinbal Sit-Up)<\/h4>\n\n\n\n<p>Tento cvik je b\u011b\u017enou sou\u010d\u00e1st\u00ed crossfitov\u00fdch tr\u00e9nink\u016f. Od z\u00e1kladn\u00ed varianty se li\u0161\u00ed v tom, \u017ee nohy pokr\u010d\u00edte, spoj\u00edte chodidla a kolena sm\u011b\u0159uj\u00ed od sebe. V le\u017ee vzpa\u017e\u00edte a ob\u011bma rukama vezmete <a href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinbal<\/a>. Pot\u00e9 se pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvednete z podlo\u017eky i s medicinbalem, kter\u00fdm se dotknete zem\u011b p\u0159ed chodidly a hned se vr\u00e1t\u00edte zp\u011bt do v\u00fdchoz\u00ed polohy. Tato varianta je o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00ed a hod\u00ed se pro tr\u00e9novan\u011bj\u0161\u00ed jedince.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36133,36304,73135,74398,76849,78091\" ><\/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=\"2_V-Zdvih_V-Up\"><\/span>2. V-Zdvih (V-Up)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a vzpa\u017ete. Nohy nechte nata\u017een\u00e9 a zvedn\u011bte je p\u00e1r centimetr\u016f nad zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte hlavu a cel\u00fd trup z podlo\u017eky. Z\u00e1rove\u0148 p\u0159it\u00e1hn\u011bte nohy, kter\u00e9 jsou lehce pokr\u010den\u00e9 v kolenech a sna\u017ete se rukama dotknout chodidel. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/v-ups.gif\" alt=\"Jak cvi\u010dit V-ups?\" class=\"wp-image-475958\" title=\"Jak cvi\u010dit V-ups?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V-Zdvih se z\u00e1t\u011b\u017e\u00ed (Weighted V-Up)<\/h4>\n\n\n\n<p>Tento cvik si tak\u00e9 m\u016f\u017eete zt\u00ed\u017eit jednoru\u010dkou, kotou\u010dem nebo leh\u010d\u00edm medicinbalem, kter\u00fd budete dr\u017eet ob\u011bma rukama. Stejn\u011b tak na n\u011bj m\u016f\u017eete pou\u017e\u00edt <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017ee na z\u00e1p\u011bst\u00ed \u010di kotn\u00edky<\/a>.<\/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=\"3_Vydrz_v_hollow_pozici_Hollow_Hold\"><\/span>3. V\u00fddr\u017e v hollow pozici (Hollow Hold)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a vzpa\u017ete. Nohy nechte nata\u017een\u00e9 a zvedn\u011bte je p\u0159ibli\u017en\u011b 20\u201330 centimetr\u016f nad zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte a sna\u017ete se tuto pozici udr\u017eet alespo\u0148 10 sekund. Kdy\u017e nohy v\u00edce pokr\u010d\u00edte a zvednete v\u00fd\u0161, cvik bude sna\u017e\u0161\u00ed. N\u00e1ro\u010dn\u011bj\u0161\u00ed zase bude, pokud nohy propnete a d\u00e1te n\u00ed\u017e. Po v\u00fddr\u017ei kon\u010detiny polo\u017ete, na chv\u00edli si odpo\u010di\u0148te a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostate\u010dn\u00e1 d\u00e9lka v\u00fddr\u017ee, zvednut\u00ed spodn\u00edch zad z podlo\u017eky.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/hollow-hold.gif\" alt=\"Jak cvi\u010dit hollow hold?\" class=\"wp-image-475798\" title=\"Jak cvi\u010dit hollow hold?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. V\u00fddr\u017e v hollow pozici se z\u00e1t\u011b\u017e\u00ed (Weighted Hollow Hold)<\/h4>\n\n\n\n<p>Tento cvik si tak\u00e9 m\u016f\u017eete zt\u00ed\u017eit leh\u010d\u00ed jednoru\u010dkou nebo kotou\u010dem, kter\u00fd budete dr\u017eet ob\u011bma rukama. Stejn\u011b tak se na n\u011bj hod\u00ed <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017ee na z\u00e1p\u011bst\u00ed \u010di kotn\u00edky<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Houp\u00e1n\u00ed v hollow pozici (Hollow Rock)<\/h4>\n\n\n\n<p>M\u00edsto v\u00fddr\u017ee se v t\u00e9to pozici m\u016f\u017eete lehce houpat. Jde o to udr\u017eet stabiln\u00ed polohu, zejm\u00e9na st\u0159ed t\u011bla a z\u00e1rove\u0148 se kol\u00e9bat. Sta\u010d\u00ed, kdy\u017e se va\u0161e horn\u00ed a doln\u00ed kon\u010detiny budou h\u00fdbat sm\u011brem nahoru a dol\u016f jen o p\u00e1r centimetr\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sprinter_Sprinter_Crunch\"><\/span>4. Sprinter (Sprinter Crunch)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da s nata\u017een\u00fdma nohama. Hlavu a chodidla zvedn\u011bte p\u00e1r centimetr\u016f nad podlo\u017eku a pa\u017ee nechte voln\u011b polo\u017een\u00e9 pod\u00e9l t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem a aktivac\u00ed b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte a pokr\u010dte levou nohu. Z\u00e1rove\u0148 zvedn\u011bte pravou pa\u017ei a dla\u0148 p\u0159ibli\u017ete k lev\u00e9mu chodidlu. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 prove\u010fte na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/sprinter.gif\" alt=\"Cvik sprinter na b\u0159icho\" class=\"wp-image-475910\" title=\"Cvik sprinter na b\u0159icho\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Sprinter se z\u00e1t\u011b\u017e\u00ed (Weighted Sprinter Crunch)<\/h4>\n\n\n\n<p>Tento cvik si tak\u00e9 m\u016f\u017eete zt\u00ed\u017eit p\u0159ipnut\u00edm <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017ee na kotn\u00edky<\/a>.<\/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=\"5_Obracene_zkracovacky_Reverse_Crunch\"><\/span>5. Obr\u00e1cen\u00e9 zkracova\u010dky (Reverse Crunch)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a pa\u017ee polo\u017ete voln\u011b kolem t\u011bla. Nohy lehce pokr\u010dte v kolenou a p\u0159edno\u017ete.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte p\u00e1nev a spodn\u00ed \u010d\u00e1st zad n\u011bkolik centimetr\u016f nad zem. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Soust\u0159e\u010fte se na to, aby pohyb vych\u00e1zel zejm\u00e9na z b\u0159i\u0161n\u00edch sval\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, nekontrolovan\u00fd pohyb.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/zvedani-nohou-vzhuru.gif\" alt=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky?\" class=\"wp-image-476006\" title=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Obr\u00e1cen\u00e9 zkracova\u010dky s fit m\u00ed\u010dem (Fit Ball Reverse Crunches)<\/h4>\n\n\n\n<p>Na tento cvik vyu\u017eijete tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010d<\/a>. Um\u00edst\u011bte ho mezi kotn\u00edky a pevn\u011b stiskn\u011bte. Pot\u00e9 p\u0159edno\u017ete a zvedejte p\u00e1nev vzh\u016fru stejn\u011b jako v p\u0159\u00edpad\u011b z\u00e1kladn\u00ed varianty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Horolezec_Mountain_Climber\"><\/span>6. Horolezec (Mountain Climber)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k lokti nata\u017een\u00e9 pa\u017ee. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/mountain-climber.gif\" alt=\"Jak cvi\u010dit horolezce na b\u0159icho?\" class=\"wp-image-475814\" title=\"Jak cvi\u010dit horolezce na b\u0159icho?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Horolezec s balan\u010dn\u00ed podlo\u017ekou (Stability Ball Mountain Climber)<\/h4>\n\n\n\n<p>Svou stabilitu v tomto cviku m\u016f\u017eete prov\u011b\u0159it pomoc\u00ed <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\u010de<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/fitmice-a-balancni-podlozky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eky<\/a>. Op\u0159ete se o ni rukama a pak cvi\u010dte stejn\u011b jako p\u0159i z\u00e1kladn\u00ed variant\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Rusky_twist_s_jednoruckou_Dumbbell_Russian_Twist\"><\/span>7. Rusk\u00fd twist s jednoru\u010dkou (Dumbbell Russian Twist)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na podlo\u017eku se vzp\u0159\u00edmen\u00fdmi z\u00e1dy, kter\u00e1 jsou m\u00edrn\u011b zaklon\u011bn\u00e1 dozadu. Hlava z\u016fst\u00e1v\u00e1 v prodlou\u017een\u00ed p\u00e1te\u0159e. Nohy pokr\u010dte v kolenou do 90 stup\u0148\u016f a zvedn\u011bte je ze zem\u011b a\u017e do v\u00fd\u0161ky, kdy jsou holen\u011b rovnob\u011b\u017en\u00e9 s podlahou. Za\u010d\u00e1te\u010dn\u00edci mohou nohy zvednout jen o p\u00e1r centimetr\u016f nad podlo\u017eku nebo je nechat na zemi. <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jednoru\u010dku<\/a> pevn\u011b uchopte rukama za oba konce.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem prove\u010fte rotaci trupu i pa\u017e\u00ed s jednoru\u010dkou na jednu stranu. Soust\u0159e\u010fte se na to, aby pohyb vych\u00e1zel hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f a dr\u017eeli jste rovn\u00e1 z\u00e1da. Pot\u00e9 se plynule vyto\u010dte na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/russian-twist-s-jednoruckou.gif\" alt=\"Jak cvi\u010dit rusk\u00fd twist?\" class=\"wp-image-475846\" title=\"Jak cvi\u010dit rusk\u00fd twist?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Rusk\u00fd twist s kettlebelem (Kettlebell Russian Twist)<\/h4>\n\n\n\n<p>M\u00edsto jednoru\u010dky si na tento cvik m\u016f\u017eete vz\u00edt kettlebell, medicinbal nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-mic-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a>. Cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Plank_na_predlokti_se_zatezi_Weighted_Plank\"><\/span>8. Plank na p\u0159edlokt\u00ed se z\u00e1t\u011b\u017e\u00ed (Weighted Plank)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo na p\u0159edlokt\u00ed. Na spodn\u00ed \u010d\u00e1st zad si polo\u017ete kotou\u010d. Pokud to nezvl\u00e1dnete poproste o to t\u0159eba par\u0165\u00e1ka z posilovny. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed, lopatky st\u00e1hn\u011bte k sob\u011b a lokty by m\u011bly sv\u00edrat s t\u011blem p\u0159ibli\u017en\u011b 90 stup\u0148\u016f. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet po dobu n\u011bkolika sekund (\u010das si stopn\u011bte na sportovn\u00edch hodink\u00e1ch nebo telefonu). Pot\u00e9 si sundejte kotou\u010d ze zad, klekn\u011bte, na chv\u00edli si odpo\u010di\u0148te a m\u016f\u017eete p\u0159idat dal\u0161\u00ed v\u00fddr\u017e.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak se m\u016f\u017ee pravideln\u00e9 cvi\u010den\u00ed planku projevit na va\u0161\u00ed postav\u011b, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak plank m\u011bn\u00ed t\u011blo? Siln\u00fd core i lep\u0161\u00ed sportovn\u00ed v\u00fdkon.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/plank-na-predlokti-se-zatezi.gif\" alt=\"Jak cvi\u010dit plank se z\u00e1t\u011b\u017e\u00ed?\" class=\"wp-image-475830\" title=\"Jak cvi\u010dit plank se z\u00e1t\u011b\u017e\u00ed?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Plank na p\u0159edlokt\u00ed (Plank)<\/h4>\n\n\n\n<p>Pro za\u010d\u00e1te\u010dn\u00edky je vhodn\u011bj\u0161\u00ed varianta planku bez z\u00e1t\u011b\u017ee. M\u016f\u017eete ho prov\u00e1d\u011bt na p\u0159edlokt\u00ed nebo na nata\u017een\u00fdch pa\u017e\u00edch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Plank na balan\u010dn\u00ed podlo\u017ece (Stability Ball Plank)<\/h4>\n\n\n\n<p>T\u011b\u017e\u0161\u00ed variac\u00ed je plank na fit m\u00ed\u010di nebo jin\u00e9 balan\u010dn\u00ed podlo\u017ece. Op\u0159ete o ni horn\u00ed nebo doln\u00ed kon\u010detiny a sna\u017ete se udr\u017eet stabiln\u00ed pozici stejn\u011b jako v p\u0159\u00edpad\u011b z\u00e1kladn\u00ed formy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Plank na z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu (Suspended Plank)<\/h4>\n\n\n\n<p>Tr\u00e9nink b\u0159icha si m\u016f\u017eete zpest\u0159it tak\u00e9 plankem na <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a>. Zav\u011bs\u00edte do n\u011bj chodidla, op\u0159ete se o nata\u017een\u00e9 pa\u017ee a zase dr\u017e\u00edte stabiln\u00ed polohu t\u011bla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Bocni_plank_Side_Plank\"><\/span>9. Bo\u010dn\u00ed plank (Side Plank)<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidla nechte polo\u017een\u00e1 na sob\u011b nebo za sebou a ud\u011blejte vzpor na p\u0159edlokt\u00ed spodn\u00ed ruky. Aktivujte st\u0159ed t\u011bla a zvedn\u011bte horn\u00ed pa\u017ei vzh\u016fru ke stropu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Voln\u011b d\u00fdchejte, dr\u017ete zpevn\u011bn\u00e9 t\u011blo a sna\u017ete se tuto polohu udr\u017eet po dobu n\u011bkolika sekund. Pot\u00e9 si na chv\u00edli odpo\u010di\u0148te a to stejn\u00e9 prove\u010fte na druhou stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/bozcni-plank-na-predlokti-se-zvednutou-pazi.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank?\" class=\"wp-image-475782\" title=\"Jak cvi\u010dit bo\u010dn\u00ed plank?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bo\u010dn\u00ed plank s pokl\u00e1d\u00e1n\u00edm bok\u016f (Side Plank Hip Dips)<\/h4>\n\n\n\n<p>Z\u00e1kladn\u00ed pozice je stejn\u00e1, jen si horn\u00ed pa\u017ei dejte v bok. Pot\u00e9 spou\u0161t\u011bjte boky o p\u00e1r centimetr\u016f bl\u00ed\u017e k zemi a zase je vra\u0165te do roviny. Ud\u011blejte 6\u201312 opakov\u00e1n\u00ed a pak vym\u011b\u0148te stranu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Bo\u010dn\u00ed plank se zvednutou nohou (Side Plank Leg Raise Hold)<\/h4>\n\n\n\n<p>V tomto planku budete doslova za hv\u011bzdu. V z\u00e1kladn\u00ed poloze zvedn\u011bte vzh\u016fru horn\u00ed pa\u017ei a tak\u00e9 nohu. Va\u0161e postava tak bude hv\u011bzdu opravdu p\u0159ipom\u00ednat. Zkuste vydr\u017eet n\u011bkolik sekund, pak si dejte kr\u00e1tkou pauzu a to stejn\u00e9 prove\u010fte na druhou stranu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Sklapovacky_na_lavici_Bench_Crunches\"><\/span>10. Sklapova\u010dky na lavici (Bench Crunches)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na rovnou <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed lavici<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bednu<\/a>. Z\u00e1da dr\u017ete vzp\u0159\u00edmen\u00e1 a lehce se zaklo\u0148te. Rukama se chy\u0165te za kraje, nohy zvedn\u011bte do v\u00fd\u0161ky lavice a kolena nechte m\u00edrn\u011b pokr\u010den\u00e1.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f pokr\u010dte kolena a p\u0159it\u00e1hn\u011bte je k hrudn\u00edku. Z\u00e1rove\u0148 b\u011b\u017ete trupem naproti kolen\u016fm. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/sklapovacky-na-lavici.gif\" alt=\"Jak cvi\u010dit zkracova\u010dky na lavici?\" class=\"wp-image-475894\" title=\"Jak cvi\u010dit zkracova\u010dky na lavici?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. \u0160ikm\u00e9 sklapova\u010dky na lavici (Side Bench Crunches)<\/h4>\n\n\n\n<p>Pokud se chcete v\u00edce zam\u011b\u0159it na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, sna\u017ete se kolena p\u0159itahovat do strany k ramen\u016fm. St\u0159\u00eddejte p\u0159\u00edtahy k prav\u00e9mu a lev\u00e9mu rameni.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Sklapova\u010dky na lavici se z\u00e1t\u011b\u017e\u00ed (Weighted Bench Crunches)<\/h4>\n\n\n\n<p>Cvik si zt\u00ed\u017e\u00edte p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee v podob\u011b z\u00e1va\u017e\u00ed na kotn\u00edky nebo mal\u00e9 <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-3-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, kterou pevn\u011b chytnete mezi chodidla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Pritahy_kolen_na_bradlech_Parallel_Bar_Knee_Raises\"><\/span>11. P\u0159\u00edtahy kolen na bradlech (Parallel Bar Knee Raises)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se lokty o bradla s oporou zad. Nohy nechte viset rovn\u011b dol\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se sou\u010dasnou aktivac\u00ed b\u0159i\u0161n\u00edch sval\u016f p\u0159it\u00e1hn\u011bte kolena k hrudn\u00edku. Pot\u00e9 je kontrolovan\u011b spus\u0165te dol\u016f a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, dopomoc \u0161vihem nohou, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/zvedani-kolen-k-hrudniku.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed kolen na bradlech?\" class=\"wp-image-475974\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed kolen na bradlech?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Bo\u010dn\u00ed p\u0159\u00edtahy kolen na bradlech (Parallel Bar Side Knee Raises)<\/h4>\n\n\n\n<p>Pokud budete kolena p\u0159itahovat do stran (ve sm\u011bru k rameni), procvi\u010d\u00edte tak\u00e9 \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/sikme-zvedani-kolen.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed zved\u00e1n\u00ed kolen na bradlech?\" class=\"wp-image-475926\" title=\"Jak cvi\u010dit bo\u010dn\u00ed zved\u00e1n\u00ed kolen na bradlech?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_L-sit_na_bradlech_Parallel_Bar_L-sit\"><\/span>12. L-sit na bradlech (Parallel Bar L-sit)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se lokty o bradla s oporou zad. Nohy nechte viset rovn\u011b dol\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se sou\u010dasnou aktivac\u00ed b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte lehce pokr\u010den\u00e9 nohy a\u017e do v\u00fd\u0161e bradel. Pot\u00e9 je kontrolovan\u011b spus\u0165te dol\u016f a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, dopomoc \u0161vihem nohou, mal\u00fd rozsah pohybu.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/zvedani-natazenych-nohou.gif\" alt=\"Jak cvi\u010dit L-sit na bradlech?\" class=\"wp-image-475990\" title=\"Jak cvi\u010dit L-sit na bradlech?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Pritahy_kolen_ve_visu_na_hrazde_Hanging_Knee_Raises\"><\/span>13. P\u0159\u00edtahy kolen ve visu na hrazd\u011b (Hanging Knee Raises)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Zav\u011bste se na hrazdu, st\u00e1hn\u011bte lopatky a nohy nechte nata\u017een\u00e9.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem aktivujte b\u0159i\u0161n\u00ed svaly a s jejich pomoc\u00ed p\u0159it\u00e1hn\u011bte kolena sm\u011brem k trupu. Lopatky jsou po celou dobu sta\u017een\u00e9 dol\u016f. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice. Pot\u00e9 pohyb zopakujte. Pokud se ve visu rozhoupete, na chv\u00edli se vyv\u011bste, zpevn\u011bte b\u0159icho a zkuste zase z\u00edskat kontrolu pohybu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Houp\u00e1n\u00ed se, nekontrolovan\u00fd pohyb, vyv\u011b\u0161ov\u00e1n\u00ed lopatek, dopomoc \u0161vihem nohou.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/036.gif\" alt=\"Jak cvi\u010dit zved\u00e1n\u00ed kolen na hrazd\u011b?\" class=\"wp-image-475750\" title=\"Jak cvi\u010dit zved\u00e1n\u00ed kolen na hrazd\u011b?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed varianty cviku:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. P\u0159\u00edtahy kolen ve visu na kruz\u00edch&nbsp; (Rings Hanging Knee Raises)<\/h4>\n\n\n\n<p>Pokud m\u00e1te k dispozici <a href=\"https:\/\/gymbeam.cz\/gymnasticke-kruhy-crossfit-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gymnastick\u00e9 kruhy<\/a>, m\u016f\u017eete se zav\u011bsit za n\u011b a cvi\u010dit stejn\u00fdm zp\u016fsobem. Po\u010d\u00edtejte ale s t\u00edm, \u017ee se na nich budete nejsp\u00ed\u0161 v\u00edce houpat, co\u017e vy\u017eaduje v\u011bt\u0161\u00ed kontrolu pohybu a zapojen\u00ed st\u0159edu t\u011bla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Chodidla k hrazd\u011b (Toes To Bar)<\/h4>\n\n\n\n<p>N\u00e1ro\u010dn\u011bj\u0161\u00ed variantou je p\u0159itahov\u00e1n\u00ed narovnan\u00fdch nohou k hrazd\u011b. Ve visu vyt\u00e1hn\u011bte nohy a\u017e do bodu, kdy se prsty dotknete hrazdy. Nemus\u00edte nohy do maxim\u00e1ln\u00ed v\u00fd\u0161ky dostat hned s prvn\u00edm opakov\u00e1n\u00edm. Klidn\u011b za\u010dn\u011bte s nohama ve v\u00fd\u0161i va\u0161ich bok\u016f a s ka\u017ed\u00fdm opakov\u00e1n\u00edm p\u0159id\u00e1vejte centimetry nahoru.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na hrazd\u011b zvl\u00e1dnete cviky na celou horn\u00ed polovinu t\u011bla, ty nej\u00fa\u010dinn\u011bj\u0161\u00ed najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cviky_na_pevne_bricho\"><\/span>Cviky na pevn\u00e9 b\u0159icho<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed inspiraci na tr\u00e9nink b\u0159icha si m\u016f\u017eete vz\u00edt z na\u0161eho videa. Krom\u011b spr\u00e1vn\u00e9 techniky cvik\u016f se v n\u011bm dozv\u00edte, jak posilov\u00e1n\u00ed b\u0159icha nejl\u00e9pe za\u0159adit do tr\u00e9ninkov\u00e9ho pl\u00e1nu.&nbsp;<strong><\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Nejlep\u0161\u00ed cviky na b\u0159icho \ud83d\udcaa | Jakub En\u017el | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/LAKe36J2Mic?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" 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?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te dal\u0161\u00ed cviky na boky, \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly nebo core jen s vlastn\u00ed vahou, najdete je v na\u0161em \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Na b\u0159icho si m\u016f\u017eete tak\u00e9 zacvi\u010dit s gymnastick\u00fdm m\u00ed\u010dem podle \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><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee v\u00e1m na cvi\u010den\u00ed nezb\u00fdv\u00e1 moc \u010dasu, vyzkou\u0161ejte<a href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Pokud je va\u0161\u00edm snem m\u00edt viditeln\u00fd six-pack a zaj\u00edm\u00e1 v\u00e1s, jak toho dos\u00e1hnout, praktick\u00e9 rady 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 pro za\u010d\u00e1te\u010dn\u00edky<\/strong><\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack.<\/strong><\/a><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak si spr\u00e1vn\u011b poskl\u00e1dat cel\u00fd tr\u00e9ninkov\u00fd pl\u00e1n? O tom se dozv\u00edte v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uveden\u00e9 cviky v\u00e1m pomohou na cest\u011b za pevn\u00fdm a vypracovan\u00fdm b\u0159ichem. Vybrat si m\u016f\u017eete cviky s vlastn\u00ed vahou, se z\u00e1t\u011b\u017e\u00ed nebo na hrazd\u011b. Pokud s tr\u00e9ninkem b\u0159icha za\u010d\u00edn\u00e1te, <strong>nejprve zvolte z\u00e1kladn\u00ed varianty cvik\u016f a postupn\u011b zvy\u0161ujte po\u010det opakov\u00e1n\u00ed. <\/strong>\u010casem va\u0161e b\u0159icho zes\u00edl\u00ed a m\u016f\u017eete zv\u00fd\u0161it n\u00e1ro\u010dnost p\u0159id\u00e1n\u00edm z\u00e1t\u011b\u017ee v podob\u011b jednoru\u010dky nebo z\u00e1va\u017e\u00ed na kotn\u00edky. Tr\u00e9nink b\u0159icha za\u0159a\u010fte 2\u20134kr\u00e1t t\u00fddn\u011b. Pl\u00e1nujte si jej tak, abyste dali t\u011blu dostate\u010dn\u00fd prostor na regeneraci. Pamatujte tak\u00e9 na to, \u017ee vyr\u00fdsovan\u00e9 b\u0159icho je z\u00e1le\u017eitost\u00ed celkov\u00e9ho hubnut\u00ed. Proto je pot\u0159eba krom\u011b tr\u00e9ninku b\u0159icha v\u011bnovat pozornost i spr\u00e1vn\u011b poskl\u00e1dan\u00e9mu j\u00eddeln\u00ed\u010dku. Hubnut\u00ed pak m\u016f\u017eete podpo\u0159it i kvalitn\u00edm <a href=\"https:\/\/gymbeam.cz\/fueburn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spalova\u010dem tuku<\/a>.<\/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.<\/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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak na pevn\u00e9 a vypracovan\u00e9 b\u0159icho? Vyzkou\u0161ejte 12 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159i\u0161n\u00ed svaly s vlastn\u00ed vahou nebo n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty se z\u00e1t\u011b\u017e\u00ed pro pokro\u010dil\u00e9.<\/p>\n","protected":false},"author":129,"featured_media":475704,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6453,6405,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-475697","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviceni","10":"tag-cviky-cs","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 nejlep\u0161\u00edch cvik\u016f na b\u0159icho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nejlep\u0161\u00ed cviky na p\u0159\u00edm\u00e9, \u0161ikm\u00e9 i spodn\u00ed b\u0159i\u0161n\u00ed svaly pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. 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