{"id":509196,"date":"2023-11-06T16:44:07","date_gmt":"2023-11-06T15:44:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=509196"},"modified":"2024-01-18T10:21:11","modified_gmt":"2024-01-18T09:21:11","slug":"cviky-na-brucho-s-medicinbalom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/","title":{"rendered":"10 najlep\u0161\u00edch cvikov s medicinbalom na brucho"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/#Co_je_to_medicinbal\" title=\"\u010co je to medicinbal?\">\u010co je to medicinbal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/#Ako_cvicit_brucho_s_medicinbalom\" title=\"Ako cvi\u010di\u0165 brucho s medicinbalom?\">Ako cvi\u010di\u0165 brucho s medicinbalom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/#10_ucinnych_cvikov_na_brucho_s_medicinbalom\" title=\"10 \u00fa\u010dinn\u00fdch cvikov na brucho s medicinbalom\">10 \u00fa\u010dinn\u00fdch cvikov na brucho s medicinbalom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/#Trening_na_cele_telo\" title=\"Tr\u00e9ning na cel\u00e9 telo\">Tr\u00e9ning na cel\u00e9 telo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e v\u00e1s prestali bavi\u0165 klasick\u00e9 sed-\u013eahy alebo plank? Asi je na\u010dase si spestri\u0165 tr\u00e9ning brucha nejakou novou fitness pom\u00f4ckou, akou je napr\u00edklad medicinbal. T\u00e1to \u0165a\u017ek\u00e1 lopta toti\u017e nie je vhodn\u00e1 iba na h\u00e1dzanie, m\u00f4\u017eete ju vyu\u017ei\u0165 aj ako <strong>z\u00e1\u0165a\u017e pri posil\u0148ovan\u00ed brucha.<\/strong> V\u010faka tomu bude v\u00e1\u0161 tr\u00e9ning n\u00e1ro\u010dnej\u0161\u00ed, \u010do sa prejav\u00ed e\u0161te lep\u0161\u00edmi v\u00fdsledkami v podobe <strong>poriadne namakan\u00e9ho stredu tela.<\/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>\u010co je to medicinbal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/medicinbal-gymbeam.html\">Medicinbal<\/a> pozn\u00e1 sn\u00e1\u010f ka\u017ed\u00fd z hod\u00edn telocviku, kedy sme mali za \u00falohu s n\u00edm \u010do naj\u010falej dohodi\u0165. T\u00e1to \u0161portov\u00e1 pom\u00f4cka je v\u0161ak v dne\u0161nej dobe tie\u017e s\u00fa\u010das\u0165ou cel\u00e9ho radu funk\u010dn\u00fdch tr\u00e9ningov. Ob\u013e\u00fabili si ju silov\u00ed \u0161portovci, ako s\u00fa napr\u00edklad crossfi\u0165\u00e1ci. Ide o <strong>univerz\u00e1lnu <a href=\"https:\/\/gymbeam.sk\/zataze-na-telo\">z\u00e1\u0165a\u017e<\/a>, ktor\u00fa vyu\u017eijete nielen na tr\u00e9ning brucha, ale aj na precvi\u010denie pa\u017e\u00ed a n\u00f4h.<\/strong> \u013dahko tak nahrad\u00ed klasick\u00e9 <a href=\"https:\/\/gymbeam.sk\/cinky\">\u010dinky<\/a> a spestr\u00ed cvi\u010denie doma aj v posil\u0148ovni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na v\u00fdber m\u00e1te z nieko\u013ek\u00fdch druhov medicinbalov. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 klasick\u00fd ko\u017een\u00fd s m\u00e4k\u0161\u00edm vn\u00fatrom. Pri posil\u0148ovan\u00ed je v\u0161ak o nie\u010do praktickej\u0161\u00ed <strong>tvrd\u0161\u00ed medicinbal s \u00fachytmi, ktor\u00fd sa lep\u0161ie dr\u017e\u00ed pri cvi\u010den\u00ed.<\/strong> Oba varianty potom existuj\u00fa v \u013eah\u0161\u00edch aj \u0165a\u017e\u0161\u00edch prevedeniach. Ak v\u0161ak h\u013ead\u00e1te loptu, s ktorou m\u00f4\u017eete h\u00e1dza\u0165, stavte na <a href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\">slam ball<\/a>. Ten nesk\u00e1\u010de a na povrchu m\u00e1 odoln\u00fa gumu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie v\u00fdhody slam ballu a in\u0161pir\u00e1ciu na tr\u00e9ning s touto pom\u00f4ckou n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/trening-so-slam-ball-zlepsi-silu-aj-kondicku-ako-s-nim-cvicit\/\"><strong>Tr\u00e9ning so slam ballom zlep\u0161\u00ed silu aj fyzi\u010dku. Ako s n\u00edm cvi\u010di\u0165?<\/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\u00e9ning s medicinbalom\" class=\"wp-image-507891\" title=\"Tr\u00e9ning s medicinbalom\" 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=\"Ako_cvicit_brucho_s_medicinbalom\"><\/span>Ako cvi\u010di\u0165 brucho s medicinbalom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e je va\u0161im cie\u013eom <a href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/\">six-pack<\/a>, alebo chcete schudn\u00fa\u0165 a spevni\u0165 brucho, v\u017edy myslite na to, \u017ee najlep\u0161ie v\u00fdsledky dosiahnete pomocou komplexn\u00e9ho pr\u00edstupu. V prvom rade je potrebn\u00e9 ma\u0165 v tr\u00e9ningu cviky, pri ktor\u00fdch zapoj\u00edte priame, prie\u010dne aj \u0161ikm\u00e9 bru\u0161n\u00e9 svaly. V\u010faka tomu <strong>zapracujete na strede tela aj problematick\u00fdch parti\u00e1ch, ako je spodn\u00e9 brucho alebo boky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 brucho cvi\u010di\u0165 pravidelne. Z\u00e1rove\u0148 ale nie je vhodn\u00e9 t\u00fato partiu pre\u0165a\u017eova\u0165 a tr\u00e9nova\u0165 ka\u017ed\u00fd de\u0148, preto\u017ee by tak svaly nedostali priestor na regener\u00e1ciu. Za\u010diato\u010dn\u00edkom sa odpor\u00fa\u010da <strong>komplexn\u00fd tr\u00e9ning brucha odcvi\u010di\u0165 2 \u2013 3-kr\u00e1t t\u00fd\u017edenne,<\/strong> zatia\u013e \u010do pokro\u010dil\u00fdm a\u017e 4-kr\u00e1t. Medicinbal v\u00e1m potom pom\u00f4\u017ee zv\u00fd\u0161i\u0165 n\u00e1ro\u010dnos\u0165 cvi\u010denia, v\u010faka \u010domu posuniete svoje v\u00fdsledky zase na nov\u00fa \u00farove\u0148. Zo za\u010diatku si rad\u0161ej vezmite \u013eah\u0161iu loptu a pridajte ju len k niektor\u00fdm cvikom. Ako budete postupne silnie\u0165, m\u00f4\u017eete prid\u00e1va\u0165 opakovania alebo prejs\u0165 aj na \u0165a\u017e\u0161\u00ed variant. Cvi\u010denie potom najlep\u0161ie podpor\u00edte aj kvalitn\u00fdm <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\">jed\u00e1lni\u010dkom<\/a>. [1\u20133]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e chcete z brucha tie\u017e schudn\u00fa\u0165 a vyrysova\u0165 si ho, pom\u00f4\u017eu v\u00e1m praktick\u00e9 tipy z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29120,36304,51160,95077,101299\" ><\/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_cvikov_na_brucho_s_medicinbalom\"><\/span>10 \u00fa\u010dinn\u00fdch cvikov na brucho s medicinbalom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na cvi\u010denie budete okrem <a href=\"https:\/\/gymbeam.sk\/medicinbal-gymbeam.html\">medicinbalu<\/a> potrebova\u0165 <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\">podlo\u017eku<\/a> a dostatok miesta okolo seba. Vyberte si z ni\u017e\u0161ie uveden\u00fdch cvikov tie, ktor\u00e9 chcete zaradi\u0165 do tr\u00e9ningu. M\u00f4\u017eete ich prida\u0165 k posil\u0148ovaniu inej telesnej partie alebo si z nich vytvori\u0165 samostatn\u00fd tr\u00e9ning. Pred za\u010diatkom sa z\u013eahka zahrejte, napr\u00edklad na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">veslovom trena\u017e\u00e9ri<\/a> alebo sk\u00e1kan\u00edm cez <a href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\">\u0161vihadlo<\/a>, a potom rozh\u00fdbte cel\u00e9 telo.<\/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-\u013eahy (Sit-Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, pokr\u010dte nohy v kolen\u00e1ch a p\u00e4ty alebo cel\u00e9 chodidl\u00e1 nechajte na zemi. Oboma rukami chy\u0165te medicinbal a vzpa\u017ete. Spodn\u00fa \u010das\u0165 chrbta si m\u00f4\u017eete podlo\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/podlozka-abmat-na-sed-lahy-gymbeam.html\">ABmatom<\/a> alebo zlo\u017een\u00fdm <a href=\"https:\/\/gymbeam.sk\/uterak-do-fitka-sivy-gymbeam.html\">uter\u00e1kom<\/a>. V\u010faka tomu efekt\u00edvnej\u0161ie zapoj\u00edte bru\u0161n\u00e9 svaly.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite medicinbal z podlo\u017eky a postupne aj hlavu, horn\u00fa i spodn\u00fa \u010das\u0165 chrbta a\u017e do vzpriamenia cel\u00e9ho trupu a vzpa\u017eenia. Poh\u013ead smerujte vpred a hlavu nijako nezakl\u00e1\u0148ajte. Potom sa s n\u00e1dychom kontrolovane vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/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-\u013eahy s medicinbalom\" class=\"wp-image-507908\" title=\"Sed-\u013eahy s medicinbalom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Skracova\u010dky s pokladan\u00edm medicinbalu (Table Tops)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, nohy zdvihnite a pokr\u010dte do 90 stup\u0148ov. Oboma rukami chy\u0165te medicinbal a vzpa\u017ete.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite medicinbal z podlo\u017eky a postupne aj hlavu a horn\u00fa \u010das\u0165 chrbta. Potom loptu polo\u017ete na holene, nechajte ju tam a vykonajte jednu skracova\u010dku bez z\u00e1\u0165a\u017ee. Potom ju zase chy\u0165te a \u010falej striedajte skracova\u010dky s medicinbalom a bez neho.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zdv\u00edhanie spodn\u00e9ho chrbta z podlo\u017eky, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/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 medicinbalom\" class=\"wp-image-508004\" title=\"Table tops s medicinbalom\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, oboma rukami chy\u0165te medicinbal a vzpa\u017ete. Nohy nechajte natiahnut\u00e9 a zdvihnite ich p\u00e1r centimetrov nad zem.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite medicinbal z podlo\u017eky a postupne aj hlavu a chrb\u00e1t. Z\u00e1rove\u0148 pritiahnite nohy, ktor\u00e9 s\u00fa \u013eahko pokr\u010den\u00e9 v kolen\u00e1ch, a sna\u017ete sa medicinbalom dotkn\u00fa\u0165 priehlavkov. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/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 medicinbalom\" class=\"wp-image-507988\" title=\"V-ups s medicinbalom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u0160ikm\u00e9 skracova\u010dky (Side Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, pokr\u010dte nohy v kolen\u00e1ch a p\u00e4ty nechajte na zemi. Oboma rukami chy\u0165te medicinbal a predpa\u017ete. Hlavu zdvihnite p\u00e1r centimetrov nad podlo\u017eku.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite horn\u00fa \u010das\u0165 chrbta a tie\u017e aj medicinbal do boku k vonkaj\u0161ej strane kolena. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a vykonajte cvik na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, zdv\u00edhanie spodn\u00e9ho chrbta z podlo\u017eky, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/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 skracova\u010dky s medicinbalom\" class=\"wp-image-508036\" title=\"\u0160ikm\u00e9 skracova\u010dky s medicinbalom\"\/><\/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. Skracova\u010dky so zdvihnut\u00fdmi nohami (Raised Leg Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, nohy zdvihnite nahor smerom k stropu (m\u00f4\u017eete ich \u013eahko pokr\u010di\u0165 v kolen\u00e1ch). Medicinbal chy\u0165te oboma rukami a predpa\u017ete.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a horn\u00fa \u010das\u0165 chrbta z podlo\u017eky. Z\u00e1rove\u0148 sa loptou sna\u017ete dotkn\u00fa\u0165 priehlavkov. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va po cel\u00fa dobu na zemi. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li>\n\n\n\n<li>\u010cast\u00e9 chyby: Mal\u00fd rozsah pohybu, zdv\u00edhanie spodn\u00e9ho chrbta z podlo\u017eky, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/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=\"Skracova\u010dky s medicinbalom\" class=\"wp-image-508052\" title=\"Skracova\u010dky s medicinbalom\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Sadnite si na <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-mint-beastpink.html\">podlo\u017eku<\/a> so vzpriamen\u00fdm chrbtom, ktor\u00fd je mierne zaklonen\u00fd dozadu. Hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice. Nohy pokr\u010dte v kolen\u00e1ch do 90 stup\u0148ov a zdvihnite ich zo zeme a\u017e do v\u00fd\u0161ky, kedy s\u00fa holene rovnobe\u017ene s podlahou. Medicinbal chy\u0165te oboma rukami.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom vykonajte rot\u00e1ciu trupu aj pa\u017e\u00ed s medicinbalom na jednu stranu. S\u00fastre\u010fte sa na to, aby pohyb vych\u00e1dzal hlavne z bru\u0161n\u00fdch svalov a dr\u017eali ste rovn\u00fd chrb\u00e1t. Potom sa plynule vyto\u010dte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie v chrbte.<\/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 medicinbalom\" class=\"wp-image-507924\" title=\"Rusk\u00fd twist s medicinbalom\"\/><\/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\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem, oboma natiahnut\u00fdmi rukami chy\u0165te medicinbal a prejdite do planku s narovnan\u00fdmi nohami. Ramen\u00e1 smeruj\u00fa dole od u\u0161\u00ed a lopatky stiahnite k sebe. Aktivujte stred tela a spevnite cel\u00fa postavu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> Vo\u013ene d\u00fdchajte, dr\u017ete spevnen\u00e9 telo a sna\u017ete sa t\u00fato polohu udr\u017ea\u0165 po dobu nieko\u013ek\u00fdch sek\u00fand (\u010das si stopnite na \u0161portov\u00fdch hodink\u00e1ch alebo na <a href=\"https:\/\/gymbeam.sk\/workout-timer-gymbeam.html\">workoutovom \u010dasova\u010di<\/a>). Potom si k\u013eaknite, na chv\u00ed\u013eu si odpo\u010di\u0148te a m\u00f4\u017eete za\u010da\u0165 znova.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor.<\/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 medicinbalom\" class=\"wp-image-507956\" title=\"Plank s medicinbalom\"\/><\/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\u00fdchodiskov\u00e1 poloha<\/strong>: K\u013eaknite si na zem a prejdite do vzporu le\u017emo s natiahnut\u00fdmi pa\u017eami. Vzpor m\u00f4\u017eete urobi\u0165 aj na medicinbale, rovnako ako v pr\u00edpade planku. Ramen\u00e1 smeruj\u00fa dole od u\u0161\u00ed a lopatky stiahnite k sebe. Aktivujte stred tela a spevnite cel\u00fa postavu.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k lak\u0165u natiahnutej pa\u017ee. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy, to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie v chrbte, klesanie bokov k zemi, nadmern\u00e9 zdv\u00edhanie panvy nahor, nedostato\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=\"Horolezec s medicinbalom\" class=\"wp-image-507940\" title=\"Horolezec s medicinbalom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Skracova\u010dky v stoji (Standing Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene na \u0161\u00edrku bokov, loptu uchopte oboma rukami a vzpa\u017ete. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom zdvihnite jednu nohu a z\u00e1rove\u0148 sp\u00fa\u0161\u0165ajte medicinbal v smere proti nej. Ke\u010f sa lopta pribl\u00ed\u017ei ku kolenu, vedome stiahnite bru\u0161n\u00e9 svaly k chrbtici. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Nohy m\u00f4\u017eete strieda\u0165 s ka\u017ed\u00fdm opakovan\u00edm alebo a\u017e po odcvi\u010den\u00ed celej s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/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=\"Skracova\u010dky v stoji s medicinbalom\" class=\"wp-image-508020\" title=\"Skracova\u010dky v stoji s medicinbalom\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">10. Drevoruba\u010d (Woodchopper)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa vzpriamene s chodidlami na \u0161\u00edrku v\u00e4\u010d\u0161iu, ne\u017e je vzdialenos\u0165 va\u0161ich ramien. Loptu uchopte oboma rukami, vzpa\u017ete do strany, vyto\u010dte sa mierne do boku a jedno chodidlo oto\u010dte na \u0161pi\u010dku. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Prevedenie:<\/strong> S v\u00fddychom mierne pokr\u010dte kolen\u00e1 a stiahnite medicinbal smerom k opa\u010dn\u00e9mu boku. V spodnej f\u00e1ze vedome stiahnite bru\u0161n\u00e9 svaly k chrbtici. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Potom, \u010do dokon\u010d\u00edte cel\u00fa s\u00e9riu, vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/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 drevoruba\u010d s medicinbalom\" class=\"wp-image-507972\" title=\"Cvik drevoruba\u010d s medicinbalom\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_na_cele_telo\"><\/span>Tr\u00e9ning na cel\u00e9 telo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj cviky so slam ballom na cel\u00e9 telo. In\u0161pir\u00e1ciu n\u00e1jdete napr\u00edklad v na\u0161om 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 pre siln\u00e9 telo so Slam Ballom I Home workout I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/omN1oldipnA?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_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak h\u013ead\u00e1te \u010fal\u0161ie cviky na boky, \u0161ikm\u00e9 bru\u0161n\u00e9 svaly alebo core len s vlastnou v\u00e1hou, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa chcete zamera\u0165 na spodn\u00e9 brucho. Naj\u00fa\u010dinnej\u0161ie cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\"><strong>Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou.<\/strong><\/a><\/li>\n\n\n\n<li>Na brucho si m\u00f4\u017eete tie\u017e zacvi\u010di\u0165 s gymnastickou loptou pod\u013ea \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/\"><strong>13 najlep\u0161\u00edch cvikov na spevnenie brucha s fit loptou<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\"><strong>10 \u00fa\u010dinn\u00fdch cvikov na brucho a na zadok s fit loptou.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee v\u00e1m na cvi\u010denie nezost\u00e1va ve\u013ea \u010dasu, vysk\u00fa\u0161ajte <a href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\"><strong>Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho.<\/strong><\/a><\/li>\n\n\n\n<li>Ako na chudnutie z brucha, porad\u00ed najlep\u0161ie \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li>\n\n\n\n<li>Pokia\u013e je va\u0161\u00edm snom ma\u0165 vidite\u013en\u00fd six-pack a zauj\u00edma v\u00e1s, ako to dosiahnu\u0165, praktick\u00e9 rady n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/\"><strong>Osved\u010den\u00fd n\u00e1vod na six-pack pre za\u010diato\u010dn\u00edkov.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie cvikov s medicinbalom m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako si <strong>spestri\u0165 tr\u00e9ning, zabr\u00e1ni\u0165 stagn\u00e1cii a z\u00edska\u0165 lep\u0161ie v\u00fdsledky.<\/strong> Posiln\u00edte v\u010faka nim komplexne cel\u00e9 brucho aj stred tela. M\u00f4\u017eete ich prida\u0165 k posil\u0148ovaniu inej \u010dasti tela alebo si ich zacvi\u010di\u0165 samostatne aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne. V pr\u00edpade, \u017ee z\u00e1rove\u0148 uprav\u00edte stravu a nech\u00e1te svalom priestor na dostato\u010dn\u00fa regener\u00e1ciu, v\u00fdsledky e\u0161te viac podpor\u00edte. Urob\u00edte tak v\u0161etko podstatn\u00e9 na dosiahnutie va\u0161ich cie\u013eov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na tr\u00e9ning brucha s medicinbalom.<\/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>Ako posil\u0148ova\u0165 brucho s medicinbalom? V \u010dl\u00e1nku n\u00e1jdete \u00fa\u010dinn\u00e9 cviky na spodn\u00e9 aj \u0161ikm\u00e9 bru\u0161n\u00e9 svaly, rovnako ako na stred tela, ktor\u00e9 spestria tr\u00e9ning a prines\u00fa lep\u0161ie v\u00fdsledky.<\/p>\n","protected":false},"author":129,"featured_media":507859,"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":[3],"tags":[6171,6058,6168],"filter_section":[],"filter_attribute":[13021,13016],"class_list":{"0":"post-509196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-brucho","9":"tag-cviky","10":"tag-pomocky-na-cvicenie","11":"filter_attribute-cviky-a-treningy-s-pomockami","12":"filter_attribute-cviky-na-brucho","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 najlep\u0161\u00edch cvikov s medicinbalom na brucho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako na tr\u00e9ning brucha s medicinbalom? 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