{"id":543053,"date":"2024-04-15T08:29:37","date_gmt":"2024-04-15T06:29:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=543053"},"modified":"2024-04-23T08:33:45","modified_gmt":"2024-04-23T06:33:45","slug":"9-cvikov-na-brucho-s-posilnovacou-gumou","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/9-cvikov-na-brucho-s-posilnovacou-gumou\/","title":{"rendered":"10 najlep\u0161\u00edch cvikov na brucho s posil\u0148ovacou gumou"},"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\/9-cvikov-na-brucho-s-posilnovacou-gumou\/#Ako_si_vybrat_vhodnu_posilnovaciu_gumu\" title=\"Ako si vybra\u0165 vhodn\u00fa posil\u0148ovaciu gumu?\">Ako si vybra\u0165 vhodn\u00fa posil\u0148ovaciu gumu?<\/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\/9-cvikov-na-brucho-s-posilnovacou-gumou\/#Ako_cvicit_na_brucho_s_posilnovacou_gumou\" title=\"Ako cvi\u010di\u0165 na brucho s posil\u0148ovacou gumou?\">Ako cvi\u010di\u0165 na brucho s posil\u0148ovacou gumou?<\/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\/9-cvikov-na-brucho-s-posilnovacou-gumou\/#Trening_brucha_s_posilnovacou_gumou\" title=\"Tr\u00e9ning brucha s posil\u0148ovacou gumou\">Tr\u00e9ning brucha s posil\u0148ovacou gumou<\/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\/9-cvikov-na-brucho-s-posilnovacou-gumou\/#10_najucinnejsich_cvikov_s_posilnovacou_gumou_na_brucho\" title=\"10 naj\u00fa\u010dinnej\u0161\u00edch cvikov s posil\u0148ovacou gumou na brucho\">10 naj\u00fa\u010dinnej\u0161\u00edch cvikov s posil\u0148ovacou gumou na brucho<\/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\/9-cvikov-na-brucho-s-posilnovacou-gumou\/#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\/9-cvikov-na-brucho-s-posilnovacou-gumou\/#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>\u00da\u010dinn\u00fdch cvikov na brucho nie je nikdy dos\u0165. Okrem sad-\u013eahov alebo plankov m\u00f4\u017eete do tr\u00e9ningu zaradi\u0165 aj<strong> cviky s posil\u0148ovacou gumou<\/strong>. T\u00fa mo\u017eno pozn\u00e1te sk\u00f4r z tr\u00e9ningov na pa\u017ee alebo chrb\u00e1t, ale verte, \u017ee dok\u00e1\u017ee poriadne preveri\u0165 aj bru\u0161n\u00e9 svaly. Daj\u00fa sa s \u0148ou robi\u0165 cviky na <strong>priame, \u0161ikm\u00e9 i spodn\u00e9 bru\u0161n\u00e9 svaly a stred tela (core)<\/strong>. V jednom tr\u00e9ningu tak komplexne precvi\u010d\u00edte cel\u00fd bru\u0161n\u00fd pek\u00e1\u010d, teda six-pack.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_vybrat_vhodnu_posilnovaciu_gumu\"><\/span>Ako si vybra\u0165 vhodn\u00fa posil\u0148ovaciu gumu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te pred t\u00fdm, ako sa pust\u00edte do samotn\u00e9ho tr\u00e9ningu, povieme si nie\u010do k spr\u00e1vnemu v\u00fdberu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacej gumy<\/a>. Tie toti\u017e existuj\u00fa v nieko\u013ek\u00fdch variantoch. M\u00f4\u017eete si zvoli\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu s uzatvoren\u00fdm obvodom<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dlh\u00fa<\/a>, ktorej konce pevne zvia\u017eete k sebe. Potom je d\u00f4le\u017eit\u00e9 vybra\u0165 aj spr\u00e1vny odpor.<strong> \u010c\u00edm je guma pevnej\u0161ia (tuh\u0161ia), t\u00fdm m\u00e1 v\u00e4\u010d\u0161\u00ed odpor <\/strong>a tr\u00e9ning s \u0148ou bude n\u00e1ro\u010dnej\u0161\u00ed. Za\u010diato\u010dn\u00edkom odpor\u00fa\u010dame cvi\u010di\u0165 najprv s ni\u017e\u0161\u00edmi odpormi a \u010dasom z\u00e1\u0165a\u017e zvy\u0161ova\u0165 pod\u013ea toho, ako bud\u00fa silnie\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u00fdbere vhodnej posil\u0148ovacej gumy v\u0161ak hr\u00e1 rolu aj konkr\u00e9tny cvik. Sami mo\u017eno zist\u00edte, \u017ee na niektor\u00e9 cviky si pokojne m\u00f4\u017eete vzia\u0165 aj t\u00fa najpevnej\u0161iu gumu a in\u00e9 budete schopn\u00ed zvl\u00e1da\u0165 len s najni\u017e\u0161\u00edm odporom. Preto <strong>sa m\u00f4\u017ee hodi\u0165 ma\u0165 poruke viac druhov g\u00fam s odli\u0161n\u00fdmi odpormi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete zacvi\u010di\u0165 s posil\u0148ovacou gumou aj na pa\u017ee alebo nohy, \u00fa\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30 cvikov s posil\u0148ovacou gumou na cel\u00e9 telo.<\/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=\"715\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg\" alt=\"Ako si vybra\u0165 posil\u0148ovaciu gumu na cvi\u010denie?\" class=\"wp-image-542238\" title=\"Ako si vybra\u0165 posil\u0148ovaciu gumu na cvi\u010denie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1124x715.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-400x254.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-1536x976.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/241A4740-2048x1302.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_na_brucho_s_posilnovacou_gumou\"><\/span>Ako cvi\u010di\u0165 na brucho s posil\u0148ovacou gumou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e je va\u0161\u00edm cie\u013eom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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 <strong>ma\u0165 v tr\u00e9ningu cviky, pri ktor\u00fdch zapoj\u00edte priame, prie\u010dne aj \u0161ikm\u00e9 bru\u0161n\u00e9 svaly<\/strong>. V\u010faka tomu zapracujete na strede tela aj na problematick\u00fdch parti\u00e1ch, ako je spodn\u00e9 brucho alebo boky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K samotn\u00e9mu tr\u00e9ningu brucha je tie\u017e d\u00f4le\u017eit\u00e9 poveda\u0165, \u017ee <strong>najlep\u0161ie v\u00fdsledky dosiahnete pravideln\u00fdm tr\u00e9ningom<\/strong>. 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- a\u017e 3-kr\u00e1t t\u00fd\u017edenne,<\/strong> zatia\u013e \u010do pokro\u010dil\u00fdm a\u017e 4-kr\u00e1t. Cvi\u010denie je najlep\u0161ie podpori\u0165 aj kvalitn\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jed\u00e1lni\u010dkom<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete z brucha aj schudn\u00fa\u0165 a vyrysova\u0165 ho, pom\u00f4\u017eu v\u00e1m praktick\u00e9 tipy z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg\" alt=\"Cviky na brucho s posil\u0148ovacou gumou\" class=\"wp-image-542255\" title=\"Cviky na brucho s posil\u0148ovacou gumou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/04\/IMG-20190723-WA0001.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_brucha_s_posilnovacou_gumou\"><\/span>Tr\u00e9ning brucha s posil\u0148ovacou gumou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ealej n\u00e1jdete 10 cvikov na brucho s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a>. Rozhodne nemus\u00edte hne\u010f v r\u00e1mci jedn\u00e9ho tr\u00e9ningu odcvi\u010di\u0165 v\u0161etky. <strong>Sta\u010d\u00ed, ke\u010f si vyberiete 4 a tie budete pravidelne aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165 v r\u00e1mci svojho celkov\u00e9ho pl\u00e1nu. <\/strong>M\u00f4\u017eete ich cvi\u010di\u0165 zvl\u00e1\u0161\u0165 v r\u00e1mci samotnej tr\u00e9ningovej jednotky, ale tie\u017e ich pokojne pridajte k inej svalovej partii, napr\u00edklad k pa\u017eiam a chrbtu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010det opakovan\u00ed ka\u017ed\u00e9ho cviku je <strong>8 a\u017e 20 (na ka\u017ed\u00fa stranu), ktor\u00e9 odcvi\u010d\u00edte v 3 a\u017e 4 s\u00e9ri\u00e1ch<\/strong>. Za\u010dnite s ni\u017e\u0161\u00edmi po\u010dtami opakovan\u00ed i s\u00e9ri\u00ed a potom postupne prid\u00e1vajte. To ist\u00e9 plat\u00ed pre odpor gumy, za\u010dnite s ni\u017e\u0161\u00edm a a\u017e sa na to budete c\u00edti\u0165, vysk\u00fa\u0161ajte vy\u0161\u0161\u00ed. Z\u00e1\u0165a\u017e ale zvy\u0161ujte len v pr\u00edpade, \u017ee v\u00e1m to nepokaz\u00ed techniku. T\u00e1 je toti\u017e na dosiahnutie v\u00fdsledkov k\u013e\u00fa\u010dov\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak neviete, ako si tr\u00e9ning na brucho zostavi\u0165, <strong>vysk\u00fa\u0161ajte napr\u00edklad HIIT alebo kruhov\u00fd tr\u00e9ning<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. HIIT:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4 \u2013 6 cvikov&nbsp;<\/li>\n\n\n\n<li>30 sek\u00fand cvi\u010d\u00edte jeden cvik a potom 30 sek\u00fand odpo\u010d\u00edvate<\/li>\n\n\n\n<li>nasleduje \u010fal\u0161\u00ed cvik a po odcvi\u010den\u00ed v\u0161etk\u00fdch m\u00e1te hotov\u00fa jednu s\u00e9riu<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty pauzu<\/li>\n\n\n\n<li>takto odcvi\u010dte 3 \u2013 4 s\u00e9rie<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Kruhov\u00fd tr\u00e9ning:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vyberte si 4 \u2013 6 cvikov&nbsp;<\/li>\n\n\n\n<li>postupne odcvi\u010d\u00edte 8 \u2013 20 opakovan\u00ed ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>takto odcvi\u010d\u00edte 3 \u2013 4 s\u00e9rie<\/li>\n\n\n\n<li>medzi s\u00e9riami si dajte 1 \u2013 2 min\u00faty pauzu<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S t\u00fdm, ako si vytvori\u0165 vlastn\u00fd tr\u00e9ningov\u00fd pl\u00e1n, v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne.<\/strong><\/a><\/li>\n\n\n\n<li>Pre ka\u017ed\u00e9ho, kto cvi\u010d\u00ed preva\u017ene doma, m\u00e1me zase \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/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\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_najucinnejsich_cvikov_s_posilnovacou_gumou_na_brucho\"><\/span>10 naj\u00fa\u010dinnej\u0161\u00edch cvikov s posil\u0148ovacou gumou na brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacej gumy<\/a> si na tr\u00e9ning pripravte aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku na cvi\u010denie<\/a>. Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite <strong>mierne zahria\u0165<\/strong><strong>&nbsp;<\/strong>(beh na mieste alebo sk\u00e1kanie cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>). <strong>Potom rozh\u00fdbte cel\u00e9 telo<\/strong> t\u00fdm, \u017ee prekr\u00fa\u017eite ve\u013ek\u00e9 k\u013aby. Po skon\u010den\u00ed hlavnej \u010dasti venujte p\u00e1r min\u00fat pre\u0165ahovaniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pri\u0165ahovanie n\u00f4h v \u013eahu (Banded Bicycles)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> a posil\u0148ovaciu gumu si nasa\u010fte na chodidl\u00e1. Potom si \u013eahnite na chrb\u00e1t a pa\u017ee polo\u017ete ved\u013ea tela. Aktivujte bru\u0161n\u00e9 svaly a zdvihnite natiahnut\u00e9 nohy nad zem. Chodidl\u00e1 dr\u017ete od seba tak, aby posil\u0148ovacia guma zostala nap\u00e4t\u00e1.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Vo\u013ene d\u00fdchajte a najprv pokr\u010dte jednu nohu a pritiahnite ju smerom k hlave. Druhou narovnanou nohou z\u00e1rove\u0148 tla\u010dte proti odporu gumy v opa\u010dnom smere. Potom nohy plynule vystriedajte. Takto pokra\u010dujte a\u017e do odcvi\u010denia celej s\u00e9rie.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, zdv\u00edhanie chrbta z podlo\u017eky.<\/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\/2024\/04\/Alternating-press.gif\" alt=\"Cvik pri\u0165ahovania n\u00f4h v \u013eahu\" class=\"wp-image-542273\" title=\"Cvik pri\u0165ahovania n\u00f4h v \u013eahu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Narovn\u00e1vanie jednej nohy v \u013eahu (Banded Lying One Leg Extension)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-soft-gymbeam.html\">posil\u0148ovaciu gumu<\/a> si nasa\u010fte na chodidl\u00e1. Potom si \u013eahnite na chrb\u00e1t, pa\u017ee pokr\u010dte a prsty polo\u017ete za u\u0161i dla\u0148ami vpred. Aktivujte bru\u0161n\u00e9 svaly, zdvihnite nohy a pokr\u010dte ich do uhla 90 stup\u0148ov. Chodidl\u00e1 dr\u017ete od seba tak, aby posil\u0148ovacia guma zostala nap\u00e4t\u00e1.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom za\u010dnite jednou nohou tla\u010di\u0165 do gumy, narovn\u00e1vajte ju a\u017e do tej poz\u00edcie, ke\u010f sa p\u00e4tou \u013eahko dotknete podlo\u017eky. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm na rovnak\u00fa nohu. Po odcvi\u010den\u00ed s\u00e9rie urobte cvik aj na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, zdv\u00edhanie chrbta z podlo\u017eky.<\/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\/2024\/04\/Isolated-bicycles.gif\" alt=\"Cviky s gumou na brucho\" class=\"wp-image-542321\" title=\"Cviky s gumou na brucho\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Zdv\u00edhanie n\u00f4h v \u013eahu (Banded Lying Leg Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-hard-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a> si nasa\u010fte na chodidl\u00e1. Potom si \u013eahnite na chrb\u00e1t a pa\u017ee polo\u017ete ved\u013ea tela. Hlavu m\u00f4\u017eete necha\u0165 zdvihnut\u00fa alebo ju polo\u017ete na podlo\u017eku. Aktivujte bru\u0161n\u00e9 svaly a zdvihnite natiahnut\u00e9 nohy p\u00e1r centimetrov nad zem. Chodidl\u00e1 dr\u017ete od seba tak, aby posil\u0148ovacia guma zostala nap\u00e4t\u00e1.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom kontrolovane pribli\u017eujte natiahnut\u00e9 nohy smerom k hlave. S\u00fastre\u010fte sa na udr\u017eanie chrbta celou plochou na podlo\u017eke. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekontrolovan\u00fd pohyb, mal\u00fd rozsah pohybu, zdv\u00edhanie chrbta z podlo\u017eky.<\/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\/2024\/04\/Slow-legs-lift.gif\" alt=\"Cvik zdv\u00edhanie n\u00f4h v \u013eahu\" class=\"wp-image-542401\" title=\"Cvik zdv\u00edhanie n\u00f4h v \u013eahu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Plank s krokmi do str\u00e1n (Banded Plank With Side Steps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eku<\/a> a posil\u0148ovaciu gumu si nasa\u010fte na chodidl\u00e1. Potom si k\u013eaknite a prejdite do planku na natiahnut\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom urobte jednou nohou krok do strany, potom sa s n\u00e1dychom vr\u00e1\u0165te sp\u00e4\u0165 a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa 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\/2024\/04\/Plank-stepouts.gif\" alt=\"Cviky plank s krokmi do str\u00e1n \" class=\"wp-image-542369\" title=\"Cviky plank s krokmi do str\u00e1n\"\/><\/figure>\n<\/div>\n\n\n<p>Ak chcete do tr\u00e9ningu zaradi\u0165 aj \u010fal\u0161ie druhy planku, n\u00e1jdete ich v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>24 najefekt\u00edvnej\u0161\u00edch variantov planku.<\/strong><\/a><\/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. Pr\u00ed\u0165ahy kolena k lak\u0165u v planku (Banded Plank Knee To Elbow)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku a posil\u0148ovaciu gumu si nasa\u010fte na chodidl\u00e1. Potom si k\u013eaknite a prejdite do planku na natiahnut\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k lak\u0165u opa\u010dnej pa\u017ee. V tejto poz\u00edcii 1 \u2013 2 sekundy vydr\u017ete a sna\u017ete sa maxim\u00e1lne aktivova\u0165 bru\u0161n\u00e9 svaly. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa 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\/2024\/04\/Mountain-climber.gif\" alt=\"Cvik pr\u00ed\u0165ahy kolena k lak\u0165u v planku\" class=\"wp-image-542353\" title=\"Cvik pr\u00ed\u0165ahy kolena k lak\u0165u v planku\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Skracova\u010dky v bo\u010dnom planku (Banded Side Plank Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-resistance-band-medium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a> si nasa\u010fte na chodidl\u00e1. Potom sa polo\u017ete na bok a spodn\u00fa pa\u017eu natiahnite pred seba, aby v\u00e1m bola oporou. Druh\u00fa pa\u017eu pokr\u010dte a dla\u0148ou sa jemne dr\u017ete za hlavu. Nohy m\u00f4\u017eete mierne pokr\u010di\u0165 a zdvihnite ich p\u00e1r centimetrov nad zem.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pokr\u010dte horn\u00fa nohu a sna\u017ete sa koleno pritiahnu\u0165 k lak\u0165u. V krajnej poz\u00edcii m\u00f4\u017eete zaradi\u0165 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e s maxim\u00e1lnou aktiv\u00e1ciou bru\u0161n\u00fdch svalov. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Po dokon\u010den\u00ed s\u00e9rie sa preto\u010dte na opa\u010dn\u00fa stranu a cvi\u010dte rovnako.<\/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\/2024\/04\/Lying-side-crunches.gif\" alt=\"Cvik skracova\u010dky v bo\u010dnom planku \" class=\"wp-image-542337\" title=\"Cvik skracova\u010dky v bo\u010dnom planku \"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Kroky v planku s pokr\u010den\u00fdmi nohami (Banded Bear Plank Steps)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a> si nasa\u010fte nad kolen\u00e1. Potom prejdite do k\u013eaku na v\u0161etk\u00fdch \u0161tyroch a zdvihnite kolen\u00e1 p\u00e1r centimetrov nad podlo\u017eku. Hlava zost\u00e1va v pred\u013a\u017een\u00ed chrbtice.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom urobte jednou nohou mal\u00fd krok vpred, aby sa posil\u0148ovacia guma natiahla. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete opakovan\u00edm na druh\u00fa nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Bear-walk.gif\" alt=\"Cvik kroky v planku s pokr\u010den\u00fdmi nohami\" class=\"wp-image-542289\" title=\"Cvik kroky v planku s pokr\u010den\u00fdmi nohami\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pokladanie p\u00e4ty v \u013eahu (Banded Lying Heel Taps)&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku a posil\u0148ovaciu gumu si nasa\u010fte nad kolen\u00e1. Potom si \u013eahnite na chrb\u00e1t, zdvihnite nohy a pokr\u010dte ich do uhla 90 stup\u0148ov. Hlava zost\u00e1va na podlo\u017eke a ruky pozd\u013a\u017e tela.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom za\u010dnite poklada\u0165 jednu pokr\u010den\u00fa nohu. P\u00e4tou sa dotknite podlo\u017eky a potom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Zdv\u00edhanie chrba z podlo\u017eky, nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Heel-taps.gif\" alt=\"Cvik pokladanie p\u00e4ty v \u013eahu\" class=\"wp-image-542305\" title=\"Cvik pokladanie p\u00e4ty v \u013eahu\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Pri\u0165ahovanie nohy v stoji (Banded Standing Leg Side Raises)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Posil\u0148ovaciu gumu si nasa\u010fte na chodidl\u00e1 a postavte sa pribli\u017ene na \u0161\u00edrku va\u0161ich bokov, aby bola guma nap\u00e4t\u00e1. Pa\u017ee pokr\u010dte v lak\u0165och a ruky dajte k hlave tak, aby dlane smerovali vpred.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pritiahnite koleno jednej nohy k lak\u0165u. V hornej poz\u00edcii zara\u010fte 1- a\u017e 2-sekundov\u00fa v\u00fddr\u017e a sna\u017ete sa maxim\u00e1lne aktivova\u0165 \u0161ikm\u00e9 bru\u0161n\u00e9 svaly. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Najprv odcvi\u010dte s\u00e9riu na jednu nohu a potom na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Predkl\u00e1\u0148anie sa, nedostato\u010dn\u00fd rozsah pohybu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/04\/Standing-leg-raisings.gif\" alt=\"Cvik pri\u0165ahovanie nohy v stoji \" class=\"wp-image-542417\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Rolovanie (Banded Hollow Hold Roll)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Sadnite si na podlo\u017eku a gumu si nasa\u010fte na predlaktie. Potom si \u013eahnite na chrb\u00e1t, vzpa\u017ete a nohy m\u00f4\u017eete mierne pokr\u010di\u0165 v kolen\u00e1ch. Od\u0165ahujte od seba ruky tak, aby bola guma st\u00e1le v nap\u00e4t\u00ed. Aktivujte stred tela a dr\u017ete pa\u017ee i nohy p\u00e1r centimetrov nad podlo\u017ekou.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom sa za\u010dnite rolova\u0165 na jednu stranu. Sna\u017ete sa st\u00e1le dr\u017ea\u0165 pevn\u00e9 telo. Urobte jednu a\u017e dve oto\u010dky na jednu stranu, nad\u00fdchnite sa a s \u010fal\u0161\u00edm v\u00fddychom sa zase vr\u00e1\u0165te sp\u00e4\u0165.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nedostato\u010dn\u00e1 aktiv\u00e1cia stredu tela.<\/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\/2024\/04\/Rolling.gif\" alt=\"Cvik rolovanie s posil\u0148ovacou gumou\" class=\"wp-image-542385\" title=\"Cvik rolovanie s posil\u0148ovacou gumou\"\/><\/figure>\n<\/div>\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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou.&nbsp;<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou.<\/strong><\/a><\/li>\n\n\n\n<li>Na brucho si m\u00f4\u017eete tie\u017e zacvi\u010di\u0165 s gymnastickou loptou pod\u013ea \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>13 najlep\u0161\u00edch cvikov na spevnenie brucha s fitloptou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Tr\u00e9ning bru\u0161n\u00fdch svalov si m\u00f4\u017eete spestri\u0165 aj s medicinbalom pod\u013ea \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 najlep\u0161\u00edch cvikov s medicinbalom na brucho.<\/a><\/strong><\/li>\n\n\n\n<li>In\u0161pir\u00e1ciu na tr\u00e9ning brucha s pom\u00f4ckami aj bez nich n\u00e1jdete tie\u017e v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>13 najlep\u0161\u00edch cvikov na brucho.<\/strong><\/a><\/li>\n\n\n\n<li>Ak je va\u0161\u00edm snom ma\u0165 vidite\u013en\u00fd six-pack a zauj\u00edma v\u00e1s, ako toho dosiahnu\u0165, praktick\u00e9 rady n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Osved\u010den\u00fd n\u00e1vod na six-pack pre za\u010diato\u010dn\u00edkov<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Zauj\u00edma v\u00e1s, na ak\u00e9 percento tuku je potrebn\u00e9 schudn\u00fa\u0165 pre vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? Dozviete sa to z \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?&nbsp;<\/a><\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradenie cvikov s posil\u0148ovacou gumou m\u00f4\u017ee by\u0165 skvel\u00fd sp\u00f4sob, ako si<strong> spestri\u0165 tr\u00e9ning, zabr\u00e1ni\u0165 stagn\u00e1cii a z\u00edska\u0165 lep\u0161ie v\u00fdsledky<\/strong>. Komplexne v\u010faka nim posiln\u00edte cel\u00e9 brucho i 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 pre dosiahnutie svojich 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 posil\u0148ovacou gumou.<\/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\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\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 na tr\u00e9ning brucha s posil\u0148ovacou gumou? V \u010dl\u00e1nku n\u00e1jdete \u00fa\u010dinn\u00e9 cviky na priame, \u0161ikm\u00e9 i spodn\u00e9 bru\u0161n\u00e9 svaly a precvi\u010d\u00edte aj stred tela.<\/p>\n","protected":false},"author":129,"featured_media":542218,"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":[6171,6058,6162,6062],"filter_section":[],"filter_attribute":[13021,13016,13022,13026,13023],"class_list":{"0":"post-543053","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-posilnovacie-gumy","11":"tag-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-spravna-technika-cvicenia","16":"filter_attribute-treningove-plany","17":"h-entry","18":"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 na brucho s posil\u0148ovacou gumou - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako si zacvi\u010di\u0165 na brucho s posil\u0148ovacou gumou? 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