{"id":566181,"date":"2024-05-03T15:00:00","date_gmt":"2024-05-03T13:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=566181"},"modified":"2024-05-26T13:28:24","modified_gmt":"2024-05-26T11:28:24","slug":"posilte-stred-tela-pomoci-kruhoveho-treninku-bricha","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/","title":{"rendered":"Kruhov\u00fd tr\u00e9nink b\u0159icha: Cesta k six-packu a siln\u00e9mu st\u0159edu 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\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/#Jak_na_kruhovy_trenink_bricha\" title=\"Jak na kruhov\u00fd tr\u00e9nink b\u0159icha?\">Jak na kruhov\u00fd tr\u00e9nink b\u0159icha?<\/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\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/#6_cviku_do_kruhoveho_treninku_bricha\" title=\"6 cvik\u016f do kruhov\u00e9ho tr\u00e9ninku b\u0159icha\">6 cvik\u016f do kruhov\u00e9ho tr\u00e9ninku b\u0159icha<\/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\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/#Kam_dal\" title=\"Kam d\u00e1l?&nbsp;\">Kam d\u00e1l?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/#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>Existuj\u00ed jen dva typy lid\u00ed. Jedni tr\u00e9nink b\u0159icha miluj\u00ed a ti druz\u00ed se mu vyh\u00fdbaj\u00ed podobn\u011b jako strongmani kardiu. Nicm\u00e9n\u011b v\u0161ichni se shodnou na tom, \u017ee pokud jste zrovna nevyhr\u00e1li genetickou loterii, <strong>vypracovan\u00e9 b\u0159icho bez jeho pravideln\u00e9ho posilov\u00e1n\u00ed zadarmo nez\u00edsk\u00e1te. <\/strong>Efektivn\u00edm zp\u016fsobem, jak toho doc\u00edlit, je na\u0161lapan\u00fd kruhov\u00fd tr\u00e9nink. V tom dne\u0161n\u00edm najdete \u00fa\u010dinn\u00e9 cviky, kter\u00e9 mohou do sv\u00e9 rutiny za\u0159adit <strong>za\u010d\u00e1te\u010dn\u00edci i pokro\u010dil\u00ed sportovci.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kruhov\u00fd tr\u00e9nink je typ cvi\u010den\u00ed, p\u0159i kter\u00e9m p\u0159ech\u00e1z\u00edte z jednoho cviku na dal\u0161\u00ed a\u017e do dokon\u010den\u00ed cel\u00e9 s\u00e9rie.<strong> <\/strong>Mezi cviky jsou zpravidla jen kr\u00e1tk\u00e9 pauzy nebo \u017e\u00e1dn\u00e9. Jedn\u00e1 se tak o <strong>intenzivn\u00ed cvi\u010den\u00ed, kter\u00e9 v\u00e1m u\u0161et\u0159\u00ed \u010das. <\/strong>Dal\u0161\u00ed v\u00fdhodou tohoto tr\u00e9ninku je, \u017ee na n\u011bj <strong>nepot\u0159ebujete \u017e\u00e1dn\u00e9 pom\u016fcky. <\/strong>D\u00edky tomu ho zvl\u00e1dnete i doma nebo kdekoliv jinde. A pokud si ho budete cht\u00edt zt\u00ed\u017eit, m\u016f\u017eete vyzkou\u0161et n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty se z\u00e1t\u011b\u017e\u00ed, kter\u00e9 m\u00e1me u cvik\u016f tak\u00e9 uveden\u00e9. Do tr\u00e9ninkov\u00e9ho pl\u00e1nu ho tak m\u016f\u017ee za\u0159adit ka\u017ed\u00fd, kdo chce <strong>pos\u00edlit a vyr\u00fdsovat b\u0159icho.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_kruhovy_trenink_bricha\"><\/span>Jak na kruhov\u00fd tr\u00e9nink b\u0159icha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tomto tr\u00e9ninku najdete cviky na<strong> p\u0159\u00edm\u00e9, \u0161ikm\u00e9 i spodn\u00ed b\u0159i\u0161n\u00ed svaly<\/strong> a rovn\u011b\u017e i <strong>st\u0159ed t\u011bla (core). <\/strong>Zapracujete tak na sv\u00e9m <a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">six-packu<\/a> i hluboko ulo\u017een\u00fdch svalech, kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro udr\u017een\u00ed stability t\u011bla p\u0159i ka\u017ed\u00e9m pohybu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kruhov\u00fd tr\u00e9nink b\u0159icha m\u016f\u017eete za\u0159adit samostatn\u011b nebo p\u0159idat k jin\u00e9 svalov\u00e9 partii. Pokud chcete viditeln\u00e9 v\u00fdsledky, <strong>cvi\u010dte jej 2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong> Po\u010det opakov\u00e1n\u00ed zvy\u0161ujte postupn\u011b a v\u011bt\u0161\u00ed intenzity dos\u00e1hnete i tak, \u017ee zkr\u00e1t\u00edte d\u00e9lku pauzy mezi cviky. Pot\u00e9, co si budete jist\u00ed z\u00e1kladn\u00ed variantou, m\u016f\u017eete ji vym\u011bnit za n\u00e1ro\u010dn\u011bj\u0161\u00ed s pom\u016fckami. <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>V p\u0159\u00edpad\u011b, \u017ee chcete b\u0159icho tak\u00e9 zhubnout a vyr\u00fdsovat, pomohou v\u00e1m praktick\u00e9 tipy z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg\" alt=\"Kruhov\u00fd tr\u00e9nink na b\u0159icho\" class=\"wp-image-566289\" title=\"Kruhov\u00fd tr\u00e9nink na b\u0159icho\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak postupovat p\u0159i kruhov\u00e9m tr\u00e9ninku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>n\u00ed\u017ee najdete 6 cvik\u016f<\/li>\n\n\n\n<li>postupn\u011b odcvi\u010dte 8\u201320 opakov\u00e1n\u00ed od ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>mezi cviky si d\u00e1vejte maxim\u00e1ln\u011b 30sekundovou pauzu<\/li>\n\n\n\n<li>mezi s\u00e9riemi za\u0159azujte 1\u20132minutov\u00fd odpo\u010dinek<\/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<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 aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" 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\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=\"44254,46033,28792,86527,36346,47629,47629,53353,53347,53347,77725,49021\" ><\/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=\"6_cviku_do_kruhoveho_treninku_bricha\"><\/span>6 cvik\u016f do kruhov\u00e9ho tr\u00e9ninku b\u0159icha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento kruh\u00e1\u010d pot\u0159ebujete jen <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatek m\u00edsta okolo sebe. P\u0159ed samotn\u00fdm tr\u00e9ninkem se lehce zah\u0159ejte t\u0159eba b\u011bh\u00e1n\u00edm na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00edm p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>. Na z\u00e1v\u011br m\u016f\u017eete v r\u00e1mci cool-down p\u0159idat je\u0161t\u011b kr\u00e1tk\u00e9 prota\u017een\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.&nbsp;P\u0159itahov\u00e1n\u00ed kolen k hrudn\u00edku (Tuck Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a vzpa\u017ete. Nohy nechte nata\u017een\u00e9 a zvedn\u011bte je p\u00e1r centimetr\u016f nad zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte hlavu a cel\u00fd trup z podlo\u017eky. Z\u00e1rove\u0148 pokr\u010dte nohy a kolena p\u0159it\u00e1hn\u011bte k hrudn\u00edku. Rukama se sna\u017ete dotknout chodidel. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, proh\u00fdb\u00e1n\u00ed v z\u00e1dech.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Mezi chodidla nebo do rukou si vezm\u011bte <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a> nebo si na kotn\u00edky p\u0159ipn\u011bte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e<\/a>.<\/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\/05\/Vups.gif\" alt=\"Jak cvi\u010dit tuck ups?\" class=\"wp-image-566392\" title=\"Jak cvi\u010dit tuck ups?\"\/><\/figure>\n<\/div>\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.&nbsp;Cyklistick\u00e9 zkracova\u010dky (Bicycle Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a nata\u017een\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Dot\u00fdkejte se jen zlehka prsty hlavy a lokty dr\u017ete otev\u0159en\u00e9.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivujte b\u0159i\u0161n\u00ed svaly a p\u0159it\u00e1hn\u011bte lev\u00e9 koleno k prav\u00e9mu lokti, pot\u00e9 hned prav\u00e9 koleno k lev\u00e9mu lokti. Pokra\u010dujte v dynamick\u00e9m st\u0159\u00edd\u00e1n\u00ed p\u0159itahov\u00e1n\u00ed a natahov\u00e1n\u00ed doln\u00edch kon\u010detin. P\u0159i cvi\u010den\u00ed se soust\u0159e\u010fte na d\u00fdch\u00e1n\u00ed a dejte pozor, aby se v\u00e1m spodn\u00ed \u010d\u00e1st zad nezvedala z podlo\u017eky.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00e9 tla\u010den\u00ed rukama do hlavy, mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed v bedrech.&nbsp;<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Pou\u017eijte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e na kotn\u00edky<\/a> nebo si nasa\u010fte <a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-5-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> na chodidla a cvi\u010dte stejn\u011b jako u z\u00e1kladn\u00ed varianty.<\/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\/05\/Bicycle.gif\" alt=\"Jak cvi\u010dit cyklistick\u00e9 zkracova\u010dky?\" class=\"wp-image-566312\" title=\"Jak cvi\u010dit cyklistick\u00e9 zkracova\u010dky?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. St\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou (Heel Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da. Hlava z\u016fst\u00e1v\u00e1 na podlo\u017ece a pa\u017ee polo\u017ete pod\u00e9l t\u011bla. Nohy m\u00edrn\u011b pokr\u010dte v kolenou a zvedn\u011bte vzh\u016fru.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem za\u010dnete plynule pokl\u00e1dat jednu nohu na podlo\u017eku. T\u00e9 se lehce dotkn\u011bte patou a s n\u00e1dechem ji vra\u0165te zp\u011bt. Pak pokra\u010dujte dal\u0161\u00edm opakov\u00e1n\u00edm na druhou nohu. N\u00e1ro\u010dnost cviku sn\u00ed\u017e\u00edte, kdy\u017e nohy v\u00edce pokr\u010d\u00edte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Na chodila si nasa\u010fte gumu s men\u0161\u00edm odporem nebo pokl\u00e1dejte ob\u011b nohy sou\u010dasn\u011b.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/Single-leg-drops.gif\" alt=\"Jak cvi\u010dit pokl\u00e1d\u00e1n\u00ed nohou?\" class=\"wp-image-566376\" title=\"Jak cvi\u010dit pokl\u00e1d\u00e1n\u00ed nohou?\"\/><\/figure>\n<\/div>\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\">4.&nbsp;Zkracova\u010dky s p\u0159itahov\u00e1n\u00edm kolen (Elbow to Knee Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da, pa\u017ee polo\u017ete pod\u00e9l t\u011bla a nata\u017een\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f pokr\u010dte nohy a p\u0159it\u00e1hn\u011bte kolena sm\u011brem k hlav\u011b. Pot\u00e9 zvedn\u011bte p\u00e1r centimetr\u016f nad zem i p\u00e1nev. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed v bedrech.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Mezi chodidly dr\u017ete malou <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-1-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dku<\/a> a cvi\u010dte stejn\u011b.<\/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\/05\/Reverse.gif\" alt=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky?\" class=\"wp-image-566344\" title=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Horolezec (Mountain Climber)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu le\u017emo s nata\u017een\u00fdmi pa\u017eemi. Dlan\u011b s rozev\u0159en\u00fdmi prsty um\u00edst\u011bte pod ramena ve vzd\u00e1lenosti m\u00edrn\u011b \u0161ir\u0161\u00ed, ne\u017e je jejich rozp\u011bt\u00ed. Ramena sm\u011b\u0159uj\u00ed dol\u016f od u\u0161\u00ed a lopatky jsou st\u00e1hnut\u00e9 k sob\u011b. Aktivujte st\u0159ed t\u011bla a sna\u017ete se dr\u017eet postavu v jedn\u00e9 rovin\u011b. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem pokr\u010dte jednu nohu a p\u0159it\u00e1hn\u011bte ji sm\u011brem k lokti nata\u017een\u00e9 pa\u017ee. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu. Plynule d\u00fdchejte a dynamicky st\u0159\u00eddejte p\u0159itahov\u00e1n\u00ed kolen k lokt\u016fm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru, nedostate\u010dn\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Rukama se op\u0159ete o balan\u010dn\u00ed podlo\u017eku (nafouklou \u010d\u00e1st\u00ed vzh\u016fru), <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010d<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-mic-slam-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a>. Tak\u00e9 m\u016f\u017eete vyu\u017e\u00edt <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestu<\/a>.<\/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\/05\/Mountain-climer.gif\" alt=\"Jak cvi\u010dit horolezce?\" class=\"wp-image-566328\" title=\"Jak cvi\u010dit horolezce?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Doteky ramen v planku (Plank Shoulder Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Klekn\u011bte si na zem a p\u0159ejd\u011bte do vzporu na narovnan\u00fdch pa\u017e\u00edch.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem zvedn\u011bte jednu ruku a dlan\u00ed se dotkn\u011bte opa\u010dn\u00e9ho ramene. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 prove\u010fte druhou rukou. Takto pokra\u010dujte, a\u017e nasb\u00edr\u00e1te celkem 8\u201316 opakov\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, kles\u00e1n\u00ed bok\u016f k zemi, nadm\u011brn\u00e9 zved\u00e1n\u00ed p\u00e1nve vzh\u016fru.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Rukama se op\u0159ete o <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-gymbeam.html\" target=\"_blank\" aria-label=\"balan\u010dn\u00ed podlo\u017eku (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a> (nafouklou \u010d\u00e1st\u00ed vzh\u016fru) nebo<strong> <\/strong>z\u00e1rove\u0148 zvedejte tak\u00e9 opa\u010dnou nohu p\u00e1r centimetr\u016f nad zem.<\/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\/05\/Shoulder-taps.gif\" alt=\"Jak cvi\u010dit plank s doteky ramene?\" class=\"wp-image-566360\" title=\"Jak cvi\u010dit plank s doteky ramene?\"\/><\/figure>\n<\/div>\n\n\n<p>Pokud chcete do tr\u00e9ninku za\u0159adit i jin\u00e9 druhy planku, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>24 nejefektivn\u011bj\u0161\u00edch variant planku.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te dal\u0161\u00ed cviky na boky, \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly nebo core jen s vlastn\u00ed vahou, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee se chcete zam\u011b\u0159it na spodn\u00ed b\u0159icho. Nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.<\/strong><\/a><\/li>\n\n\n\n<li>Na b\u0159icho si m\u016f\u017eete tak\u00e9 zacvi\u010dit s gymnastick\u00fdm m\u00ed\u010dem podle \u010dl\u00e1nku<strong> <\/strong><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>Pokud m\u00e1te posilovac\u00ed gumu, m\u016f\u017eete si s n\u00ed zacvi\u010dit podle \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Kruhov\u00fd tr\u00e9nink si m\u016f\u017eete sestavit tak\u00e9 na cel\u00e9 t\u011blo nap\u0159\u00edklad ze cvik\u016f z \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/strong><\/a>&nbsp;<\/li>\n\n\n\n<li>Pokud je va\u0161\u00edm snem m\u00edt viditeln\u00fd six-pack a zaj\u00edm\u00e1 v\u00e1s, jak toho dos\u00e1hnout, praktick\u00e9 rady najdete v \u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack pro za\u010d\u00e1te\u010dn\u00edky.<\/strong><\/a><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, na jak\u00e9 procento tuku je pot\u0159eba zhubnout pro viditeln\u00e9 b\u0159i\u0161\u00e1ky? Dozv\u00edte se to z \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly?<\/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;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kruhov\u00fd tr\u00e9nink je skv\u011bl\u00fd zp\u016fsob, jak <strong>efektivn\u011b procvi\u010dit b\u0159i\u0161n\u00ed svaly.<\/strong> D\u00edky tomu, \u017ee obsahuje jen cviky s vlastn\u00ed vahou, zvl\u00e1dnete ho doma nebo t\u0159eba na cest\u00e1ch. Pokro\u010dilej\u0161\u00ed sportovci si pak mohou vybrat tak\u00e9 n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty se z\u00e1t\u011b\u017e\u00ed, kter\u00e9 jim pomohou z\u00edskat dal\u0161\u00ed progres. Pak u\u017e sta\u010d\u00ed cvi\u010dit pravideln\u011b, alespo\u0148 2kr\u00e1t t\u00fddn\u011b a v\u00fdsledky podpo\u0159it tak\u00e9 vyv\u00e1\u017eenou stravou a odpo\u010dinkem. A\u0165 u\u017e je va\u0161\u00edm c\u00edlem <strong>b\u0159icho zpevnit, pos\u00edlit nebo vyr\u00fdsovat, <\/strong>tento kruhov\u00fd tr\u00e9nink bude spr\u00e1vnou volbou.&nbsp;&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 kruhov\u00fd tr\u00e9nink b\u0159icha.&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\"><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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chcete si zacvi\u010dit na b\u0159icho jen s vlastn\u00ed vahou? Vyzkou\u0161ejte tento kruhov\u00fd tr\u00e9nink, kter\u00fd pom\u016f\u017ee pos\u00edlit, zpevnit a vyr\u00fdsovat b\u0159i\u0161n\u00ed svaly. <\/p>\n","protected":false},"author":129,"featured_media":566214,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6309,6441,6489],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-566181","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-bricho","9":"tag-cviky-s-vlastni-vahou","10":"tag-domaci-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kruhov\u00fd tr\u00e9nink b\u0159icha: Cesta k six-packu a siln\u00e9mu st\u0159edu t\u011bla - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kruhov\u00fd tr\u00e9nink na b\u0159icho bez pom\u016fcek jen s vlastn\u00ed vahou. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/566181","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=566181"}],"version-history":[{"count":26,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/566181\/revisions"}],"predecessor-version":[{"id":571393,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/566181\/revisions\/571393"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/566214"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=566181"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=566181"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=566181"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=566181"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=566181"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}