{"id":514912,"date":"2023-12-11T10:00:00","date_gmt":"2023-12-11T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=514912"},"modified":"2023-12-12T14:40:45","modified_gmt":"2023-12-12T13:40:45","slug":"7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/","title":{"rendered":"8 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem pro lep\u0161\u00ed stabilitu a pos\u00edlen\u00ed cel\u00e9ho t\u011bla"},"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\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/#Jak_cvicit_s_fit_micem\" title=\"Jak cvi\u010dit s fit m\u00ed\u010dem?&nbsp;\">Jak cvi\u010dit s fit m\u00ed\u010dem?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/#8_ucinnych_cviku_s_fit_micem_na_zlepseni_stability_a_posileni_celeho_tela\" title=\"8 \u00fa\u010dinn\u00fdch cvik\u016f s fit m\u00ed\u010dem na zlep\u0161en\u00ed stability a pos\u00edlen\u00ed cel\u00e9ho t\u011bla\">8 \u00fa\u010dinn\u00fdch cvik\u016f s fit m\u00ed\u010dem na zlep\u0161en\u00ed stability a pos\u00edlen\u00ed cel\u00e9ho t\u011bla<\/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\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/#Cviky_s_fit_micem_na_posileni_stredu_tela\" title=\"Cviky s fit m\u00ed\u010dem na pos\u00edlen\u00ed st\u0159edu t\u011bla\">Cviky s fit m\u00ed\u010dem na pos\u00edlen\u00ed st\u0159edu t\u011bla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chcete zapracovat na<strong> zlep\u0161en\u00ed stability va\u0161eho t\u011bla a p\u0159itom tak\u0159ka pos\u00edlit cel\u00e9 t\u011blo? <\/strong>Pak vyzkou\u0161ejte cviky s fit m\u00ed\u010dem, p\u0159i kter\u00fdch zapoj\u00edte hlubok\u00fd stabiliza\u010dn\u00ed syst\u00e9m p\u00e1te\u0159e. Ten nejsp\u00ed\u0161 zn\u00e1te i jako CORE neboli st\u0159ed t\u011bla. Krom\u011b b\u0159i\u0161n\u00edch sval\u016f v\u0161ak tyto cviky pomohou tak\u00e9 s pos\u00edlen\u00edm pa\u017e\u00ed, zad i zadn\u00ed strany stehen. \u010cek\u00e1 v\u00e1s tak funk\u010dn\u00ed tr\u00e9nink cel\u00e9ho t\u011bla, kter\u00fdm si m\u016f\u017eete zpest\u0159it 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_s_fit_micem\"><\/span>Jak cvi\u010dit s fit m\u00ed\u010dem?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/fitmice-a-balancni-podlozky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fit m\u00ed\u010d<\/a> m\u016f\u017eete zn\u00e1t i jako <strong>gymnastick\u00fd, balan\u010dn\u00ed nebo stabiliza\u010dn\u00ed m\u00ed\u010d. <\/strong>Pat\u0159\u00ed mezi obl\u00edben\u00e9 sportovn\u00ed pom\u016fcky, kter\u00e9 se daj\u00ed vyu\u017e\u00edt mnoha zp\u016fsoby. \u0158ada lid\u00ed ho pou\u017e\u00edv\u00e1 t\u0159eba jen na sezen\u00ed, co\u017e je velk\u00e1 \u0161koda. D\u00e1 se s n\u00edm kvalitn\u011b procvi\u010dit cel\u00e9 t\u011blo, a d\u00edky efektivn\u00edmu zapojen\u00ed hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu p\u00e1te\u0159e m\u016f\u017eete z\u00e1rove\u0148 <strong>zlep\u0161it sv\u00e9 koordina\u010dn\u00ed a rovnov\u00e1\u017en\u00e9 schopnosti.<\/strong> To v\u00e1m pak m\u016f\u017ee pomoci v b\u011b\u017en\u00e9m \u017eivot\u011b, ale tak\u00e9 p\u0159i sportu. Z lep\u0161\u00ed koordinace a stability t\u011bla pak m\u016f\u017eete t\u011b\u017eit t\u0159eba p\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/ze-je-beh-nuda-prozradime-jak-si-ho-oblibit-a-neustale-se-zlepsovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bh\u00e1n\u00ed<\/a>, cvi\u010den\u00ed s <a href=\"https:\/\/gymbeam.cz\/cinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011b\u017ek\u00fdmi v\u00e1hami<\/a>, nebo b\u011bhem fotbalov\u00e9ho z\u00e1pasu \u010di jin\u00fdch t\u00fdmov\u00fdch sport\u016f. V neposledn\u00ed \u0159ad\u011b se fit m\u00ed\u010d pou\u017e\u00edv\u00e1 i jako rehabilita\u010dn\u00ed pom\u016fcka. <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>Na cvi\u010den\u00ed budete krom\u011b <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\u010de<\/a> pot\u0159ebovat <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatek m\u00edsta kolem sebe. Z uveden\u00fdch cvik\u016f si m\u016f\u017eete vytvo\u0159it samostatn\u00fd tr\u00e9nink (HIIT, kruhov\u00fd tr\u00e9nink) nebo si vybrat jen n\u011bkter\u00e9 a p\u0159idat je k va\u0161\u00ed zajet\u00e9 cvi\u010debn\u00ed rutin\u011b. Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 tyto <strong>cviky prov\u00e1d\u011bt pravideln\u011b, ide\u00e1ln\u011b 2\u20133kr\u00e1t t\u00fddn\u011b. <\/strong>Postupn\u011b zvy\u0161ujte jejich n\u00e1ro\u010dnost nebo p\u0159id\u00e1vejte po\u010det opakov\u00e1n\u00ed \u010di s\u00e9ri\u00ed. Nezapom\u00ednejte ani na odpo\u010dinek, kter\u00fd je kl\u00ed\u010dov\u00fd pro <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneraci<\/a>, a v\u00fdsledky tak\u00e9 podpo\u0159te kvalitn\u00edm <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>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zacvi\u010dte si HIIT:<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>30 sekund cvi\u010d\u00edte jeden cvik a pak 30 sekund odpo\u010d\u00edv\u00e1te<\/li>\n\n\n\n<li>n\u00e1sleduje dal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161ech m\u00e1te hotovou jednu s\u00e9rii<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3\u20134 s\u00e9rie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zkuste kruhov\u00fd tr\u00e9nink:&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4\u20136 cvik\u016f&nbsp;<\/li>\n\n\n\n<li>postupn\u011b odcvi\u010d\u00edte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>v p\u0159\u00edpad\u011b izometrick\u00fdch cvik\u016f, jako je nap\u0159\u00edklad plank, se sna\u017ete tuto polohu dr\u017eet alespo\u0148 15 sekund<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3\u20134 s\u00e9rie<\/li>\n\n\n\n<li>mezi s\u00e9riemi si dejte 1\u20132 minuty pauzu<\/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 cvi\u010d\u00edte hlavn\u011b doma a chcete dos\u00e1hnout co nejlep\u0161\u00edch v\u00fdsledk\u016f, neobejdete se bez tr\u00e9ninkov\u00e9ho pl\u00e1nu. S t\u00edm v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/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\/12\/iStock-1350999348-1124x749.jpg\" alt=\"Tr\u00e9nink s fit m\u00ed\u010dem\" class=\"wp-image-514958\" title=\"Tr\u00e9nink s fit m\u00ed\u010dem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1350999348-2048x1365.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=\"8_ucinnych_cviku_s_fit_micem_na_zlepseni_stability_a_posileni_celeho_tela\"><\/span>8 \u00fa\u010dinn\u00fdch cvik\u016f s fit m\u00ed\u010dem na zlep\u0161en\u00ed stability a pos\u00edlen\u00ed cel\u00e9ho t\u011bla<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mezi n\u00ed\u017ee uveden\u00fdmi najdete cviky na <strong>b\u0159icho, core, z\u00e1da i zadn\u00ed stranu stehen. <\/strong>M\u016f\u017eete vyzkou\u0161et z\u00e1kladn\u00ed variantu nebo tak\u00e9 jednodu\u0161\u0161\u00ed, p\u0159\u00edpadn\u011b n\u00e1ro\u010dn\u011bj\u0161\u00ed verzi. V\u0161echny cviky se sna\u017ete d\u011blat pomalu a kontrolovan\u011b, proto\u017ee jsou n\u00e1ro\u010dn\u00e9 na stabilitu a koordinaci. P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te lehce zah\u0159\u00e1t (b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>). Pot\u00e9 rozh\u00fdbejte cel\u00e9 t\u011blo t\u00edm, \u017ee prokrou\u017e\u00edte velk\u00e9 klouby. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti pak v\u011bnujte p\u00e1r minut protahov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zved\u00e1n\u00ed nohou v planku (Plank Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch, holen\u011b i kolena polo\u017ete na fit m\u00ed\u010d a ruce um\u00edst\u011bte p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy, zpevn\u011bte t\u011blo a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Dr\u017ete zpevn\u011bn\u00e9 t\u011blo a s v\u00fddechem zvedn\u011bte jednu nata\u017eenou nohu. Sta\u010d\u00ed, kdy\u017e ji zvedete jen p\u00e1r centimetr\u016f nad m\u00ed\u010d. Pak ji s n\u00e1dechem vra\u0165te a cvik zopakujte s druhou nohou.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Zvedani-nohou-v-polanku.gif\" alt=\"Cvik zved\u00e1n\u00ed nohou v planku na fit m\u00ed\u010di\" class=\"wp-image-515071\" title=\"Cvik zved\u00e1n\u00ed nohou v planku na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednodu\u0161\u0161\u00ed nebo n\u00e1ro\u010dn\u011bj\u0161\u00ed varianta cviku<strong><\/strong><\/h4>\n\n\n\n<p>Cvik si m\u016f\u017eete zjednodu\u0161it tak, \u017ee posunete ruce bl\u00ed\u017ee k m\u00ed\u010di. Naopak t\u011b\u017e\u0161\u00ed variantou je posunut\u00ed m\u00ed\u010de d\u00e1l od dlan\u00ed nebo n\u011bkolikasekundov\u00e1 v\u00fddr\u017e se zvednutou doln\u00ed kon\u010detinou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\">2. St\u0159echa (Pike)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch, holen\u011b i kolena polo\u017ete na fit m\u00ed\u010d a ruce um\u00edst\u011bte p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy, zpevn\u011bte t\u011blo a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte boky vzh\u016fru a sna\u017ete se dostat ky\u010dle do jedn\u00e9 p\u0159\u00edmky s rameny. Rozsah pohybu m\u016f\u017eete zvy\u0161ovat postupn\u011b. Nohy a ruce z\u016fst\u00e1vaj\u00ed nata\u017een\u00e9. 1\u20132 sekundy vytrvejte v horn\u00ed pozici a pot\u00e9 se vra\u0165te zp\u011bt do v\u00fdchoz\u00ed pozice planku a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed zad ve v\u00fdchoz\u00ed pozici.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Pike.gif\" alt=\"Cvik st\u0159echa na fit m\u00ed\u010di\" class=\"wp-image-514975\" title=\"Cvik st\u0159echa na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednodu\u0161\u0161\u00ed varianta: P\u0159itahov\u00e1n\u00ed kolen v planku (Tuck Ups)<strong><\/strong><\/h4>\n\n\n\n<p>Pokud je pro v\u00e1s st\u0159echa p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00fdm cvikem, m\u016f\u017eete vyzkou\u0161et leh\u010d\u00ed variantu. Ze z\u00e1kladn\u00ed pozice planku rolujte m\u00ed\u010d k sob\u011b tak, \u017ee budete p\u0159itahovat kolena sm\u011brem k hrudn\u00edku. Pot\u00e9 se vra\u0165te do polohy planku a pohyb zopakujte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rolov\u00e1n\u00ed m\u00ed\u010de v planku (Plank Roll-Outs)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed m\u00ed\u010d s chodidly od sebe ve vzd\u00e1lenosti v\u011bt\u0161\u00ed, ne\u017e je \u0161\u00ed\u0159e va\u0161ich ramen. Pak p\u0159ejd\u011bte do vzporu o m\u00ed\u010d na p\u0159edlokt\u00ed a aktivujte st\u0159ed t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S n\u00e1dechem za\u010dn\u011bte prop\u00ednat pa\u017ee v loktech, \u010d\u00edm\u017e posunete m\u00ed\u010d dop\u0159edu (p\u0159ed sebe). \u010c\u00edm d\u00e1l se dostanete, t\u00edm bude cvik n\u00e1ro\u010dn\u011bj\u0161\u00ed. Pot\u00e9 se s v\u00fddechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb, mal\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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Rolovani-v-planku.gif\" alt=\"Cvik rolov\u00e1n\u00ed v planku na fit m\u00ed\u010di\" class=\"wp-image-515007\" title=\"Cvik rolov\u00e1n\u00ed v planku na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednodu\u0161\u0161\u00ed varianta: Rolov\u00e1n\u00ed m\u00ed\u010de v planku na kolenou (Knee Plank Roll-Outs)<strong><\/strong><\/h4>\n\n\n\n<p>I tento cvik si m\u016f\u017eete zjednodu\u0161it. Sta\u010d\u00ed, kdy\u017e v\u00fdchoz\u00ed polohu uprav\u00edte tak, \u017ee si kleknete. Pak pokra\u010dujete stejn\u011b jako u varianty na nata\u017een\u00fdch nohou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bo\u010dn\u00ed plank (Side Plank)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se k m\u00ed\u010di bokem a ud\u011blejte o n\u011bj vzpor na p\u0159edlokt\u00ed. Druhou ruku m\u016f\u017eete d\u00e1t v bok. Nohy jsou nata\u017een\u00e9, op\u0159en\u00e9 o chodidla a um\u00edst\u011bn\u00e9 tak, \u017ee horn\u00ed noha je o krok vp\u0159edu p\u0159ed tou spodn\u00ed. T\u011blo zpevn\u011bte a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/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 minim\u00e1ln\u011b po dobu 15 sekund. Pot\u00e9 vym\u011b\u0148te strany. Cvik si m\u016f\u017eete zt\u00ed\u017eit zvednut\u00edm horn\u00ed ruky ke stropu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, kles\u00e1n\u00ed bok\u016f k zemi.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Side-plank.gif\" alt=\"Bo\u010dn\u00ed plank na fit m\u00ed\u010di\" class=\"wp-image-515023\" title=\"Bo\u010dn\u00ed plank na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednodu\u0161\u0161\u00ed varianta: Bo\u010dn\u00ed plank na kolenou (Knee Side Plank)<strong><\/strong><\/h4>\n\n\n\n<p>Tento cvik si m\u016f\u017eete usnadnit tak, \u017ee si kleknete a kolena polo\u017e\u00edte na sebe. Z\u00edsk\u00e1te tak dal\u0161\u00ed op\u011brn\u00fd bod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\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. Twist<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Z\u00e1dy si lehn\u011bte na fit m\u00ed\u010d, nohy pokr\u010dte v kolenou a chodidla nechte na zemi. Ruce p\u0159edpa\u017ete a spojte dlan\u011b. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem prove\u010fte rotaci na jednu stranu a p\u0159eto\u010dte se na bok. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete opakov\u00e1n\u00edm na druhou stranu.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nedostate\u010dn\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Twist-na-fitlopte.gif\" alt=\"Twist na fit m\u00ed\u010di\" class=\"wp-image-515055\" title=\"Twist na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: Twist se z\u00e1va\u017e\u00edm (Weighted Twist)<strong><\/strong><\/h3>\n\n\n\n<p>Cvik si m\u016f\u017eete zt\u00ed\u017eit tak, \u017ee si do rukou vezmete z\u00e1va\u017e\u00ed t\u0159eba v podob\u011b mal\u00e9 <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\u010dky<\/a> nebo pou\u017eijete <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\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Stahov\u00e1n\u00ed lopatek (Scapula Pulldown)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Polo\u017ete se na m\u00ed\u010d horn\u00edmi stehny, p\u00e1nv\u00ed a b\u0159ichem. Nohy zap\u0159ete \u0161pi\u010dkami do podlo\u017eky, nechte je nata\u017een\u00e9 a rozta\u017een\u00e9 asi metr od sebe. Vzpa\u017ete ruce, ramena dr\u017ete sta\u017een\u00e1 sm\u011brem od u\u0161\u00ed a hlavu nechte v prodlou\u017een\u00ed p\u00e1te\u0159e. Aktivujte svaly st\u0159edu t\u011bla, zad i h\u00fd\u017ed\u00ed.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem st\u00e1hn\u011bte lokty sm\u011brem k bok\u016fm. Ve spodn\u00ed pozici vydr\u017ete 1\u20132 sekundy a pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, zvednut\u00e1 ramena, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Stahovani-lopatek.gif\" alt=\"Stahov\u00e1n\u00ed lopatek na fit m\u00ed\u010di\" class=\"wp-image-515039\" title=\"Stahov\u00e1n\u00ed lopatek na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: Stahov\u00e1n\u00ed lopatek s expanderem (Resistance Band Scapula Pulldown)<strong><\/strong><\/h4>\n\n\n\n<p>Ob\u011bma rukama chy\u0165te <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-resistance-band-soft-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">expander<\/a> a stahujte ho p\u0159ed nebo za hlavou.<\/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\">7. P\u0159\u00edtah kolen a klik (Knee Tuck and Push-Up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Ud\u011blejte vzpor na nata\u017een\u00fdch pa\u017e\u00edch, holen\u011b i kolena polo\u017ete na fit m\u00ed\u010d a ruce um\u00edst\u011bte p\u0159ibli\u017en\u011b pod ramena. Nat\u00e1hn\u011bte nohy, zpevn\u011bte t\u011blo a sna\u017ete se ho udr\u017eet v jedn\u00e9 linii.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> V prvn\u00ed f\u00e1zi cviku s v\u00fddechem p\u0159it\u00e1hn\u011bte kolena k lokt\u016fm a s n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy. Nava\u017ete hned druhou f\u00e1z\u00ed, ve kter\u00e9 pokr\u010d\u00edte pa\u017ee v loktech a provedete klik. Pot\u00e9 pokra\u010dujte ve st\u0159\u00edd\u00e1n\u00ed p\u0159\u00edtah\u016f kolen a klik\u016f.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed zad ve v\u00fdchoz\u00ed pozici, mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Pushup-and-tuck.gif\" alt=\"P\u0159\u00edtahy kolen a klik na fit m\u00ed\u010di\" class=\"wp-image-514991\" title=\"P\u0159\u00edtahy kolen a klik na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jednodu\u0161\u0161\u00ed nebo n\u00e1ro\u010dn\u011bj\u0161\u00ed varianta cviku<strong><\/strong><\/h4>\n\n\n\n<p>Cvik si zjednodu\u0161\u00edte, kdy\u017e posunete m\u00ed\u010d bl\u00ed\u017e k dlan\u00edm. T\u011b\u017e\u0161\u00ed varianty naopak doc\u00edl\u00edte, kdy\u017e m\u00edsto p\u0159\u00edtah\u016f kolen budete cvi\u010dit st\u0159echu.<\/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\">8. Hamstring Curl<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da, nat\u00e1hn\u011bte nohy a paty polo\u017ete na horn\u00ed \u010d\u00e1st fit m\u00ed\u010de. Ruce um\u00edst\u011bte pod\u00e9l t\u011bla dlan\u011bmi dol\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivac\u00ed h\u00fd\u017e\u010fov\u00fdch sval\u016f zvedn\u011bte p\u00e1nev. Hlava, horn\u00ed \u010d\u00e1st zad a pa\u017ee z\u016fst\u00e1vaj\u00ed na podlo\u017ece a slou\u017e\u00ed jako op\u011brn\u00e9 body. Pomoc\u00ed pokr\u010den\u00ed kolen a p\u0159eto\u010den\u00ed nohou z pat na chodidla m\u00ed\u010d rolujte sm\u011brem k sob\u011b. Pot\u00e9 jej vra\u0165te do v\u00fdchoz\u00ed pozice t\u00edm, \u017ee propnete kolena a z chodidel se p\u0159esunete zp\u011bt na paty. P\u0159i rolov\u00e1n\u00ed byste m\u011bli c\u00edtit zapojen\u00ed sval\u016f zadn\u00ed strany stehen. Z\u00e1rove\u0148 pracuje tak\u00e9 st\u0159ed t\u011bla. P\u00e1nev dr\u017ete po celou dobu tohoto cviku naho\u0159e.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> P\u0159\u00edli\u0161n\u00e9 proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nedostate\u010dn\u00e9 zapojen\u00ed h\u00fd\u017e\u010fov\u00fdch, stehenn\u00edch nebo b\u0159i\u0161n\u00edch sval\u016f, 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=\"600\" height=\"338\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/12\/Hamstring-curl.gif\" alt=\"Hamstring curl na fit m\u00ed\u010di\" class=\"wp-image-515095\" title=\"Hamstring curl na fit m\u00ed\u010di\"\/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">N\u00e1ro\u010dn\u011bj\u0161\u00ed varianta: Hamstring curl s glute bridge (Hamstring Curl with Glute Bridge)<strong><\/strong><\/h4>\n\n\n\n<p>Tento cvik si m\u016f\u017eete zt\u00ed\u017eit tak, \u017ee k n\u011bmu p\u0159id\u00e1te glute bridge. Ve f\u00e1z\u00ed, kdy m\u00e1te pokr\u010den\u00e9 nohy, polo\u017ete h\u00fd\u017ed\u011b na zem, lehce se dotkn\u011bte podlo\u017eky a pak p\u00e1nev zase zvedn\u011bte vzh\u016fru. N\u00e1sledn\u011b prove\u010fte jedno opakov\u00e1n\u00ed cviku hamstring curl a pokra\u010dujte se st\u0159\u00edd\u00e1n\u00edm t\u011bchto dvou cvik\u016f.<\/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_s_fit_micem_na_posileni_stredu_tela\"><\/span>Cviky s fit m\u00ed\u010dem na pos\u00edlen\u00ed st\u0159edu t\u011bla<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed inspiraci na tr\u00e9nink s fit m\u00ed\u010dem najdete v na\u0161em videu.&nbsp;<\/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=\"Cviky s fit m\u00ed\u010dem pro pevn\u00fd core a lep\u0161\u00ed stabilitu l Home workout l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/lL1oTzSai5w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; 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 chcete pos\u00edlit b\u0159i\u0161n\u00ed svaly a zpevnit b\u0159icho, pom\u016f\u017ee v\u00e1m \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Efektivn\u00ed tr\u00e9nink b\u0159icha a h\u00fd\u017ed\u00ed si m\u016f\u017eete sestavit i 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 r\u00e1mci tr\u00e9ninku hlavn\u00edch svalov\u00fdch parti\u00ed m\u016f\u017eete za\u0159adit tak\u00e9 cviky z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-s-micem-na-posileni-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">13 nejlep\u0161\u00edch cvik\u016f s fit m\u00ed\u010dem na cel\u00e9 t\u011blo.<\/a><\/strong><\/li>\n\n\n\n<li>Tr\u00e9nink cel\u00e9ho t\u011bla zvl\u00e1dnete tak\u00e9 s balan\u010dn\u00ed podlo\u017ekou. \u00da\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-s-balancni-podlozkou-na-zlepseni-rovnovahy-posileni-zad-a-celeho-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f s balan\u010dn\u00ed podlo\u017ekou na zlep\u0161en\u00ed rovnov\u00e1hy, pos\u00edlen\u00ed zad a cel\u00e9ho t\u011bla.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee chcete \u010dast\u011bji cvi\u010dit doma, tipy, jak na to, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-doma-a-neprestat-jednoduche-tipy-diky-kterym-to-zvladnete\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak za\u010d\u00edt cvi\u010dit doma a nep\u0159estat? Jednoduch\u00e9 tipy, d\u00edky kter\u00fdm to zvl\u00e1dnete.<\/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?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0159azen\u00ed cvik\u016f s fit m\u00ed\u010dem m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak si zpest\u0159it tr\u00e9nink, zabr\u00e1nit stagnaci a z\u00edskat lep\u0161\u00ed v\u00fdsledky. <strong>Komplexn\u011b d\u00edky nim pos\u00edl\u00edte cel\u00e9 t\u011blo a z\u00e1rove\u0148 zapracujete na rovnov\u00e1ze i koordinaci. <\/strong>D\u00edky univerz\u00e1lnosti si zacvi\u010d\u00ed jak za\u010d\u00e1te\u010dn\u00edci, tak i pokro\u010dil\u00ed. Skv\u011ble tak zapadnou do tr\u00e9ninkov\u00e9ho pl\u00e1nu ka\u017ed\u00e9ho z v\u00e1s. Myslete v\u0161ak na to, \u017ee nejlep\u0161\u00edch v\u00fdsledk\u016f dos\u00e1hnete, kdy\u017e budete cvi\u010dit pravideln\u011b, alespo\u0148 2kr\u00e1t t\u00fddn\u011b. Nezapome\u0148te ani na dostate\u010dn\u00fd odpo\u010dinek a kvalitn\u00ed stravu.&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 s fit m\u00ed\u010dem.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak zapracovat na rovnov\u00e1ze a stabilit\u011b t\u011bla? \u0158e\u0161en\u00edm m\u016f\u017eou b\u00fdt cviky s fit m\u00ed\u010dem. Ty se krom\u011b toho hod\u00ed i na zpest\u0159en\u00ed tr\u00e9ninku b\u0159icha, pa\u017e\u00ed, zad a zadn\u00ed strany stehen. <\/p>\n","protected":false},"author":129,"featured_media":515146,"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":[6453,6489,7101,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-514912","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-domaci-trenink","10":"tag-pomucky-na-cviceni","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>8 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem pro lep\u0161\u00ed stabilitu a pos\u00edlen\u00ed cel\u00e9ho t\u011bla - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zlep\u0161it stabilitu a balanc? Pom\u016f\u017eou cviky s fit m\u00ed\u010dem na st\u0159ed t\u011bla (CORE), pa\u017ee, z\u00e1da i zadn\u00ed stranu stehen. Jsou vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-cviku-s-fit-micem-na-stabilitu-a-posileni-tela\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 efektivn\u00edch cvik\u016f s fit m\u00ed\u010dem pro lep\u0161\u00ed stabilitu a pos\u00edlen\u00ed cel\u00e9ho t\u011bla - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak zlep\u0161it stabilitu a balanc? Pom\u016f\u017eou cviky s fit m\u00ed\u010dem na st\u0159ed t\u011bla (CORE), pa\u017ee, z\u00e1da i zadn\u00ed stranu stehen. 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