{"id":507844,"date":"2023-11-06T10:00:00","date_gmt":"2023-11-06T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=507844"},"modified":"2023-11-07T15:38:45","modified_gmt":"2023-11-07T14:38:45","slug":"cviky-na-bricho-s-medicinbalem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/","title":{"rendered":"10 nejlep\u0161\u00edch cvik\u016f s medicinbalem 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\/cviky-na-bricho-s-medicinbalem\/#Co_je_to_medicinbal\" title=\"Co je to medicinbal?&nbsp;\">Co je to medicinbal?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/#Jak_cvicit_na_bricho_s_medicinbalem\" title=\"Jak cvi\u010dit na b\u0159icho s medicinbalem?\">Jak cvi\u010dit na b\u0159icho s medicinbalem?<\/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\/cviky-na-bricho-s-medicinbalem\/#10_ucinnych_cviku_na_bricho_s_medicinbalem\" title=\"10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho s medicinbalem\">10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho s medicinbalem<\/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\/cviky-na-bricho-s-medicinbalem\/#Trenink_na_cele_telo\" title=\"Tr\u00e9nink na cel\u00e9 t\u011blo\">Tr\u00e9nink na cel\u00e9 t\u011blo<\/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\/cviky-na-bricho-s-medicinbalem\/#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-6\" href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e v\u00e1s p\u0159estaly bavit klasick\u00e9 sed-lehy nebo plank? Asi je na \u010dase si zpest\u0159it tr\u00e9nink b\u0159icha n\u011bjakou novou fitness pom\u016fckou, jakou je nap\u0159\u00edklad medicinbal. Tento t\u011b\u017ek\u00fd m\u00ed\u010d toti\u017e nen\u00ed vhodn\u00fd pouze na h\u00e1zen\u00ed, m\u016f\u017eete ho vyu\u017e\u00edt i jako <strong>z\u00e1t\u011b\u017e p\u0159i posilov\u00e1n\u00ed b\u0159icha.<\/strong> D\u00edky tomu bude v\u00e1\u0161 tr\u00e9nink n\u00e1ro\u010dn\u011bj\u0161\u00ed, co\u017e se projev\u00ed je\u0161t\u011b lep\u0161\u00edmi v\u00fdsledky v podob\u011b <strong>po\u0159\u00e1dn\u011b namakan\u00e9ho st\u0159edu t\u011bla.&nbsp;<\/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=\"Co_je_to_medicinbal\"><\/span>Co je to medicinbal?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><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> zn\u00e1 snad ka\u017ed\u00fd z hodin t\u011blocviku, kdy jsme m\u011bli za \u00fakol s n\u00edm co nejd\u00e1l dohodit. Tato sportovn\u00ed pom\u016fcka je v\u0161ak v dne\u0161n\u00ed dob\u011b tak\u00e9 sou\u010d\u00e1st\u00ed cel\u00e9 \u0159ady funk\u010dn\u00edch tr\u00e9nink\u016f. Obl\u00edbili si ji t\u0159eba silov\u00ed sportovci, jako jsou nap\u0159\u00edklad crossfi\u0165\u00e1ci. Jedn\u00e1 se o <strong>univerz\u00e1ln\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00e1t\u011b\u017e<\/strong><\/a><strong>, kterou vyu\u017eijete nejen na tr\u00e9nink b\u0159icha, ale tak\u00e9 na procvi\u010den\u00ed pa\u017e\u00ed a nohou. <\/strong>Snadno tak nahrad\u00ed klasick\u00e9 <a href=\"https:\/\/gymbeam.cz\/cinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinky<\/a> a zpest\u0159\u00ed cvi\u010den\u00ed doma i v posilovn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na v\u00fdb\u011br m\u00e1te z n\u011bkolika druh\u016f medicinbal\u016f. M\u016f\u017eete vyzkou\u0161et klasick\u00fd ko\u017een\u00fd s m\u011bk\u010d\u00edm vnit\u0159kem. P\u0159i posilov\u00e1n\u00ed je v\u0161ak o n\u011bco prakti\u010dt\u011bj\u0161\u00ed<strong> tvrd\u0161\u00ed medicinbal s \u00fachyty, kter\u00fd se l\u00e9pe dr\u017e\u00ed p\u0159i cvi\u010den\u00ed.<\/strong> Ob\u011b varianty pak existuj\u00ed v leh\u010d\u00edch i t\u011b\u017e\u0161\u00edch proveden\u00edch. Pokud v\u0161ak hled\u00e1te m\u00ed\u010d, se kter\u00fdm m\u016f\u017eete h\u00e1zet, vsa\u010fte na <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>. Ten nesk\u00e1\u010de a na povrchu m\u00e1 odolnou gumu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed v\u00fdhody slam ballu a inspiraci na tr\u00e9nink s touto pom\u016fckou najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/trenink-se-slam-ball-zlepsi-silu-i-fyzicku-jak-s-nim-cvicit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tr\u00e9nink se slam ball zlep\u0161\u00ed s\u00edlu i fyzi\u010dku. Jak s n\u00edm cvi\u010dit?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-1124x749.jpg\" alt=\"Tr\u00e9nink s medicinbalem\" class=\"wp-image-507891\" title=\"Tr\u00e9nink s medicinbalem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/iStock-1496849745-2048x1365.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=\"Jak_cvicit_na_bricho_s_medicinbalem\"><\/span>Jak cvi\u010dit na b\u0159icho s medicinbalem?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e je va\u0161im c\u00edlem <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\">six-pack<\/a>, nebo chcete zhubnout a zpevnit b\u0159icho, v\u017edy myslete na to, \u017ee nejlep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete pomoc\u00ed komplexn\u00edho p\u0159\u00edstupu. V prvn\u00ed \u0159ad\u011b je pot\u0159ebn\u00e9 m\u00edt v tr\u00e9ninku cviky, p\u0159i kter\u00fdch zapoj\u00edte p\u0159\u00edm\u00e9, p\u0159\u00ed\u010dn\u00e9 i \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly. D\u00edky tomu<strong> zapracujete na st\u0159edu t\u011bla i problematick\u00fdch parti\u00edch, jako je spodn\u00ed b\u0159icho nebo boky.<\/strong>&nbsp;<\/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. Medicinbal v\u00e1m pak pom\u016f\u017ee zv\u00fd\u0161it n\u00e1ro\u010dnost cvi\u010den\u00ed, d\u00edky \u010demu\u017e posunete sv\u00e9 v\u00fdsledky zase na novou \u00farove\u0148. Ze za\u010d\u00e1tku si rad\u011bji vezm\u011bte leh\u010d\u00ed m\u00ed\u010d a p\u0159idejte ho jen k n\u011bkter\u00fdm cvik\u016fm. Jak budete postupn\u011b s\u00edlit, m\u016f\u017eete p\u0159id\u00e1vat opakov\u00e1n\u00ed nebo p\u0159ej\u00edt i na t\u011b\u017e\u0161\u00ed variantu. Cvi\u010den\u00ed pak nejl\u00e9pe podpo\u0159\u00edte tak\u00e9 kvalitn\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dkem<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20133]<\/mark><\/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, pomohou v\u00e1m praktick\u00e9 tipy z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"51160,51178,73129,51217,51217,49009,53680,74329,51190,36346,58828\" ><\/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=\"10_ucinnych_cviku_na_bricho_s_medicinbalem\"><\/span>10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho s medicinbalem<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na cvi\u010den\u00ed budete krom\u011b <a href=\"https:\/\/gymbeam.cz\/medicinbal-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicinbalu<\/a> pot\u0159ebovat <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatek m\u00edsta kolem sebe. Vyberte si z n\u00ed\u017ee uveden\u00fdch cvik\u016f ty, kter\u00e9 chcete za\u0159adit do tr\u00e9ninku. M\u016f\u017eete je p\u0159idat k posilov\u00e1n\u00ed jin\u00e9 t\u011blesn\u00e9 partie nebo si z nich vytvo\u0159it samostatn\u00fd tr\u00e9nink. P\u0159ed za\u010d\u00e1tkem se lehce zah\u0159ejte, nap\u0159\u00edklad na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm trena\u017e\u00e9ru<\/a> nebo sk\u00e1k\u00e1n\u00edm p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>, a pak rozh\u00fdbejte cel\u00e9 t\u011blo.<\/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. Sed-lehy (Sit-Ups)<\/h3>\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. Ob\u011bma rukama chy\u0165te medicinbal a vzpa\u017ete. 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 medicinbal z podlo\u017eky a postupn\u011b tak\u00e9 hlavu, horn\u00ed i spodn\u00ed \u010d\u00e1st zad a\u017e do nap\u0159\u00edmen\u00ed cel\u00e9ho trupu a vzpa\u017een\u00ed. 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> 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/59-sed-lahy.gif\" alt=\"Sed-lehy s medicinbalem\" class=\"wp-image-507908\" title=\"Sed-lehy s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zkracova\u010dky s pokl\u00e1d\u00e1n\u00edm medicinbalu (Table Tops)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, nohy zvedn\u011bte a pokr\u010dte do 90 stup\u0148\u016f. Ob\u011bma rukama chy\u0165te medicinbal a vzpa\u017ete.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte medicinbal z podlo\u017eky a postupn\u011b tak\u00e9 hlavu i horn\u00ed \u010d\u00e1st zad. Pak m\u00ed\u010d polo\u017ete na holen\u011b, nechte ho tam a prove\u010fte jednu zkracova\u010dku bez z\u00e1t\u011b\u017ee. Pot\u00e9 ho zase chy\u0165te a d\u00e1le st\u0159\u00eddejte zkracova\u010dky s a bez medicinbalu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zved\u00e1n\u00ed spodn\u00edch zad z podlo\u017eky, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/65-table-top-sit-up.gif\" alt=\"Table tops s medicinbalem\" class=\"wp-image-508004\" title=\"Table tops s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. V-zdvihy (V-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, ob\u011bma rukama chy\u0165te medicinbal 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 medicinbal z podlo\u017eky a postupn\u011b tak\u00e9 hlavu a z\u00e1da. Z\u00e1rove\u0148 p\u0159it\u00e1hn\u011bte nohy, kter\u00e9 jsou lehce pokr\u010den\u00e9 v kolenech, a sna\u017ete se medicinbalem dotknout n\u00e1rt\u016f. 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.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/64-vups.gif\" alt=\"V-ups s medicinbalem\" class=\"wp-image-507988\" title=\"V-ups s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u0160ikm\u00e9 zkracova\u010dky (Side Crunches)<\/h3>\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 nechte na zemi. Ob\u011bma rukama chy\u0165te medicinbal a p\u0159edpa\u017ete. Hlavu zvedn\u011bte p\u00e1r centimetr\u016f nad podlo\u017eku.&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 horn\u00ed \u010d\u00e1st zad a tak\u00e9 medicinbal do boku k vn\u011bj\u0161\u00ed stran\u011b kolene. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed pozice a prove\u010fte cvik na druhou stranu.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zved\u00e1n\u00ed spodn\u00edch zad z podlo\u017eky, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/67-side-crunch.gif\" alt=\"\u0160ikm\u00e9 zkracova\u010dky s medicinbalem\" class=\"wp-image-508036\" title=\"\u0160ikm\u00e9 zkracova\u010dky s medicinbalem\"\/><\/figure>\n<\/div>\n\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. Zkracova\u010dky se zvednut\u00fdma nohama (Raised Leg Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, nohy zvedn\u011bte vzh\u016fru sm\u011brem ke stropu (m\u016f\u017eete je lehce pokr\u010dit v kolenou). Medicinbal chy\u0165te ob\u011bma rukama a p\u0159edpa\u017ete.<\/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 horn\u00ed \u010d\u00e1st zad z podlo\u017eky. Z\u00e1rove\u0148 se m\u00ed\u010dem sna\u017ete dotknout n\u00e1rt\u016f. Spodn\u00ed \u010d\u00e1st zad z\u016fst\u00e1v\u00e1 po celou dobu na zemi. 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, zved\u00e1n\u00ed spodn\u00edch zad z podlo\u017eky, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/68-toe-touch.gif\" alt=\"Zkracova\u010dky s medicinbalem\" class=\"wp-image-508052\" title=\"Zkracova\u010dky s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Rusk\u00fd twist (Russian Twist)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Sedn\u011bte si na <a href=\"https:\/\/gymbeam.cz\/yoga-mat-mint-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> 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. Medicinbal chy\u0165te ob\u011bma rukama.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem prove\u010fte rotaci trupu i pa\u017e\u00ed s medicinbalem 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/60-russian-twist.gif\" alt=\"Rusk\u00fd twist s medicinbalem\" class=\"wp-image-507924\" title=\"Rusk\u00fd twist s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Plank<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem, ob\u011bma nata\u017een\u00fdma rukama chy\u0165te medicinbal a p\u0159ejd\u011bte do vzporu s narovnan\u00fdma nohama. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky st\u00e1hn\u011bte k sob\u011b. Aktivujte st\u0159ed t\u011bla a zpevn\u011bte celou postavu.<\/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 na <a href=\"https:\/\/gymbeam.cz\/workout-timer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workout timeru<\/a>). Pot\u00e9 si klekn\u011bte, na chv\u00edli 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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/62-plank.gif\" alt=\"Plank s medicinbalem\" class=\"wp-image-507956\" title=\"Plank s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Horolezec (Mountain Climber)<\/h3>\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. Vzpor m\u016f\u017eete ud\u011blat tak\u00e9 na medicinbalu, stejn\u011b jako v p\u0159\u00edpad\u011b planku. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky st\u00e1hn\u011bte k sob\u011b. Aktivujte st\u0159ed t\u011bla a zpevn\u011bte celou postavu.&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, 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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/61-mountain-climbers.gif\" alt=\"Horolozec s medicinbalem\" class=\"wp-image-507940\" title=\"Horolozec s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Zkracova\u010dky ve stoje (Standing Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma na \u0161\u00ed\u0159i bok\u016f, m\u00ed\u010d uchopte ob\u011bma rukama a vzpa\u017ete. Aktivujte st\u0159ed t\u011bla<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte jednu nohu a z\u00e1rove\u0148 spou\u0161t\u011bjte medicinbal ve sm\u011bru proti n\u00ed. Kdy\u017e se m\u00ed\u010d p\u0159ibl\u00ed\u017e\u00ed kolenu, v\u011bdom\u011b st\u00e1hn\u011bte b\u0159i\u0161n\u00ed svaly k p\u00e1te\u0159i. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Nohy m\u016f\u017eete st\u0159\u00eddat s ka\u017ed\u00fdm opakov\u00e1n\u00edm nebo a\u017e po odcvi\u010den\u00ed cel\u00e9 s\u00e9rie.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/66-knee-touches.gif\" alt=\"Zkracova\u010dky ve stoje s medicinbalem\" class=\"wp-image-508020\" title=\"Zkracova\u010dky ve stoje s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. D\u0159evorubec (Woodchopper)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se zp\u0159\u00edma s chodidly na \u0161\u00ed\u0159i v\u011bt\u0161\u00ed, ne\u017e je vzd\u00e1lenost va\u0161ich ramen. M\u00ed\u010d uchopte ob\u011bma rukama, vzpa\u017ete do strany, vyto\u010dte se m\u00edrn\u011b do boku a jedno chodidlo oto\u010dte na \u0161pi\u010dku. Aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem m\u00edrn\u011b pokr\u010dte kolena a st\u00e1hn\u011bte medicinbal sm\u011brem k opa\u010dn\u00e9mu boku. Ve spodn\u00ed f\u00e1zi v\u011bdom\u011b st\u00e1hn\u011bte b\u0159i\u0161n\u00ed svaly k p\u00e1te\u0159i. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Pot\u00e9, co dokon\u010d\u00edte celou s\u00e9rii, vym\u011b\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f.<\/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=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/63-woodchopper.gif\" alt=\"Cvik d\u0159evorubec s medicinbalem\" class=\"wp-image-507972\" title=\"Cvik d\u0159evorubec s medicinbalem\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_na_cele_telo\"><\/span>Tr\u00e9nink na cel\u00e9 t\u011blo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyzkou\u0161et m\u016f\u017eete tak\u00e9 cviky se slam ballem na cel\u00e9 t\u011blo. Inspiraci najdete nap\u0159\u00edklad v na\u0161em videu.<\/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-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=\"TOP cviky pro siln\u00e9 t\u011blo se Slam Ballem I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/US9wJyJKNIs?start=290&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" 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>V p\u0159\u00edpad\u011b, \u017ee se chcete zam\u011b\u0159it na spodn\u00ed b\u0159icho. Nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky najdete v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.<\/a><\/strong><\/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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem<\/strong><\/a> nebo <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. <\/strong><\/a><\/li>\n\n\n\n<li>Jak na hubnut\u00ed b\u0159icha, porad\u00ed nejl\u00e9pe \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" 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;<\/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 href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack pro za\u010d\u00e1te\u010dn\u00edky<\/strong><\/a><strong>.<\/strong><\/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>Za\u0159azen\u00ed cvik\u016f s medicinbalem m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si <strong>zpest\u0159it tr\u00e9nink, zabr\u00e1nit stagnaci a z\u00edskat lep\u0161\u00ed v\u00fdsledky. <\/strong>Pos\u00edl\u00edte d\u00edky nim komplexn\u011b cel\u00e9 b\u0159icho i st\u0159ed t\u011bla. M\u016f\u017eete je p\u0159idat k posilov\u00e1n\u00ed jin\u00e9 \u010d\u00e1sti t\u011bla nebo si je zacvi\u010dit samostatn\u011b alespo\u0148 2kr\u00e1t t\u00fddn\u011b. V p\u0159\u00edpad\u011b, \u017ee z\u00e1rove\u0148 uprav\u00edte stravu a nech\u00e1te sval\u016fm prostor na dostate\u010dnou regeneraci, v\u00fdsledky je\u0161t\u011b v\u00edce podpo\u0159\u00edte. Ud\u011bl\u00e1te tak v\u0161e podstatn\u00e9 pro dosa\u017een\u00ed va\u0161ich c\u00edl\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na tr\u00e9nink b\u0159icha s medicinbalem.<\/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\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak posilovat b\u0159icho s medicinbalem? V \u010dl\u00e1nku najdete \u00fa\u010dinn\u00e9 cviky na spodn\u00ed i \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, stejn\u011b jako na st\u0159ed t\u011bla, kter\u00e9 zpest\u0159\u00ed tr\u00e9nink a p\u0159inesou lep\u0161\u00ed v\u00fdsledky.<\/p>\n","protected":false},"author":129,"featured_media":507846,"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":[6309,6405,7101],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-507844","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviky-cs","10":"tag-pomucky-na-cviceni","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak na tr\u00e9nink b\u0159icha s medicinbalem? 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Hod\u00ed se za\u010d\u00e1te\u010dn\u00edk\u016fm i pokro\u010dil\u00fdm, na dom\u00e1c\u00ed tr\u00e9nink i do posilovny.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-11-06T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-07T14:38:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho\",\"datePublished\":\"2023-11-06T09:00:00+00:00\",\"dateModified\":\"2023-11-07T14:38:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\"},\"wordCount\":2301,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\",\"keywords\":[\"b\u0159icho\",\"cviky\",\"pom\u016fcky na cvi\u010den\u00ed\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\",\"name\":\"10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/Medicinbal-FB-.png\",\"datePublished\":\"2023-11-06T09:00:00+00:00\",\"dateModified\":\"2023-11-07T14:38:45+00:00\",\"description\":\"Jak na tr\u00e9nink b\u0159icha s medicinbalem? 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