{"id":567179,"date":"2024-05-03T13:30:00","date_gmt":"2024-05-03T11:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=567179"},"modified":"2024-06-04T14:45:43","modified_gmt":"2024-06-04T12:45:43","slug":"posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/","title":{"rendered":"Kruhov\u00fd tr\u00e9ning brucha: cesta k six-packu a siln\u00e9mu stredu tela"},"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\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/#Ako_na_kruhovy_trening_brucha\" title=\"Ako na kruhov\u00fd tr\u00e9ning brucha?\">Ako na kruhov\u00fd tr\u00e9ning brucha?<\/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\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/#6_cvikov_na_kruhovy_trening_brucha\" title=\"6 cvikov na kruhov\u00fd tr\u00e9ning brucha\">6 cvikov na kruhov\u00fd tr\u00e9ning brucha<\/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\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/#Kam_dalej\" title=\"Kam \u010falej?&nbsp;\">Kam \u010falej?&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.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Existuj\u00fa len dva typy \u013eud\u00ed. Jedni tr\u00e9ning brucha miluj\u00fa a t\u00ed druh\u00ed sa mu vyh\u00fdbaj\u00fa, podobne ako strongmani kardiu. V\u0161etci sa v\u0161ak zhodn\u00fa na tom, \u017ee ak ste zrovna nevyhrali genetick\u00fa lot\u00e9riu, <strong>vypracovan\u00e9 brucho bez jeho pravideln\u00e9ho posil\u0148ovania zadarmo nez\u00edskate<\/strong>. Efekt\u00edvnym sp\u00f4sobom, ako to docieli\u0165, je nadupan\u00fd kruhov\u00fd tr\u00e9ning. V tom dne\u0161nom n\u00e1jdete \u00fa\u010dinn\u00e9 cviky, ktor\u00e9 m\u00f4\u017eu do svojej rutiny zaradi\u0165 <strong>za\u010diato\u010dn\u00edci aj pokro\u010dil\u00ed \u0161portovci<\/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\u00e9ning je typ cvi\u010denia, pri ktorom prech\u00e1dzate z jedn\u00e9ho cviku na \u010fal\u0161\u00ed a\u017e do dokon\u010denia celej s\u00e9rie. Medzi cvikmi s\u00fa spravidla len kr\u00e1tke pauzy alebo \u017eiadne. Ide tak o <strong>intenz\u00edvne cvi\u010denie, ktor\u00e9 v\u00e1m u\u0161etr\u00ed \u010das<\/strong>. \u010eal\u0161ou v\u00fdhodou tohto tr\u00e9ningu je, \u017ee na\u0148 <strong>nepotrebujete \u017eiadne pom\u00f4cky<\/strong>. V\u010faka tomu ho zvl\u00e1dnete aj doma alebo kdeko\u013evek inde. Ak si ho budete chcie\u0165 s\u0165a\u017ei\u0165, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 n\u00e1ro\u010dnej\u0161ie varianty so z\u00e1\u0165a\u017eou, ktor\u00e9 m\u00e1me pri cvikoch tie\u017e uveden\u00e9. Do tr\u00e9ningov\u00e9ho pl\u00e1nu ho tak m\u00f4\u017ee zaradi\u0165 ka\u017ed\u00fd, kto chce <strong>posilni\u0165 a vyrysova\u0165 brucho<\/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=\"Ako_na_kruhovy_trening_brucha\"><\/span>Ako na kruhov\u00fd tr\u00e9ning brucha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tomto tr\u00e9ningu n\u00e1jdete cviky na<strong> priame, \u0161ikm\u00e9 i spodn\u00e9 bru\u0161n\u00e9 svaly<\/strong> a takisto aj na <strong>stred tela (core)<\/strong>. Zapracujete tak na svojom <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-packu<\/a> i hlboko ulo\u017een\u00fdch svaloch, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 na udr\u017eanie stability tela pri ka\u017edom pohybe.<\/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\u00e9ning brucha m\u00f4\u017eete zaradi\u0165 samostatne alebo ho prida\u0165 k inej svalovej partii. Ak chcete vidite\u013en\u00e9 v\u00fdsledky, <strong>cvi\u010dte ho 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>. Po\u010det opakovan\u00ed zvy\u0161ujte postupne a v\u00e4\u010d\u0161iu intenzitu dosiahnete aj tak, \u017ee skr\u00e1tite d\u013a\u017eku pauzy medzi cvikmi. Len \u010do z\u00edskate istotu so z\u00e1kladn\u00fdm variantom, m\u00f4\u017eete ho vymeni\u0165 za n\u00e1ro\u010dnej\u0161\u00ed s pom\u00f4ckami. <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 pr\u00edpade, \u017ee 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&nbsp; 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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/05\/hu_peter_molnar_072020_10-1124x750.jpg\" alt=\"Kruhov\u00fd tr\u00e9ning na brucho\" class=\"wp-image-566289\" title=\"Kruhov\u00fd tr\u00e9ning na brucho\" 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\">Ako postupova\u0165 pri kruhovom tr\u00e9ningu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ni\u017e\u0161ie n\u00e1jdete 6 cvikov<\/li>\n\n\n\n<li>postupne odcvi\u010dte 8 \u2013 20 opakovan\u00ed z ka\u017ed\u00e9ho cviku<\/li>\n\n\n\n<li>medzi cvikmi si d\u00e1vajte maxim\u00e1lne 30-sekundov\u00fa pauzu<\/li>\n\n\n\n<li>medzi s\u00e9riami zara\u010fujte 1- a\u017e 2-min\u00fatov\u00fd odpo\u010dinok<\/li>\n\n\n\n<li>takto odcvi\u010dte 3 \u2013 4 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>Ak cvi\u010d\u00edte hlavne doma a chcete dosiahnu\u0165 \u010do najlep\u0161ie v\u00fdsledky, nezaob\u00eddete sa bez tr\u00e9ningov\u00e9ho pl\u00e1nu. S t\u00fdm v\u00e1m pom\u00f4\u017ee \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 zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29120,36304,86038,95077\" ><\/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_cvikov_na_kruhovy_trening_brucha\"><\/span>6 cvikov na kruhov\u00fd tr\u00e9ning brucha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tento kruh\u00e1\u010d potrebujete len <a href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-gymbeam-black.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eku<\/a> a dostatok miesta okolo seba. Pred samotn\u00fdm tr\u00e9ningom sa mierne zahrejte, napr\u00edklad behan\u00edm na mieste alebo sk\u00e1kan\u00edm cez <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>. Na z\u00e1ver m\u00f4\u017eete v r\u00e1mci cool-down prida\u0165 e\u0161te kr\u00e1tky stre\u010ding.<\/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;Pri\u0165ahovanie kolien k hrudn\u00edku (Tuck Ups)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a vzpa\u017ete. Nohy nechajte natiahnut\u00e9 a zdvihnite ich p\u00e1r centimetrov nad zem.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu a cel\u00fd trup z podlo\u017eky. Z\u00e1rove\u0148 pokr\u010dte nohy a kolen\u00e1 pritiahnite k hrudn\u00edku. Rukami sa sna\u017ete dotkn\u00fa\u0165 sa chodidiel. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, preh\u00fdbanie sa v chrbte.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Medzi chodidl\u00e1 alebo do r\u00fak si vezmite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a> alebo si na \u010dlenky pripnite <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\">z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 tuck ups?\" class=\"wp-image-566392\" title=\"Ako cvi\u010di\u0165 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 skracova\u010dky (Bicycle Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a natiahnut\u00e9 nohy zdvihnite p\u00e1r centimetrov nad zem. Dot\u00fdkajte sa len z\u013eahka prstami hlavy a lakte dr\u017ete otvoren\u00e9.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Aktivujte bru\u0161n\u00e9 svaly a pritiahnite \u013eav\u00e9 koleno k prav\u00e9mu lak\u0165u, potom hne\u010f prav\u00e9 koleno k \u013eav\u00e9mu lak\u0165u. Pokra\u010dujte v dynamickom striedan\u00ed pri\u0165ahovania a na\u0165ahovania doln\u00fdch kon\u010dat\u00edn. Pri cvi\u010den\u00ed sa s\u00fastre\u010fte na d\u00fdchanie a dajte pozor, aby sa v\u00e1m spodn\u00e1 \u010das\u0165 chrbta nezdv\u00edhala z podlo\u017eky.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 tla\u010denie rukami do hlavy, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v bedr\u00e1ch.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165? <\/strong>Pou\u017eite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017e na \u010dlenky<\/a> alebo si nasa\u010fte <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\u0148ovaciu gumu<\/a> na chodidl\u00e1 a cvi\u010dte rovnako ako u z\u00e1kladn\u00e9ho variantu.<\/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=\"Ako cvi\u010di\u0165 cyklistick\u00e9 skracova\u010dky?\" class=\"wp-image-566312\" title=\"Ako cvi\u010di\u0165 cyklistick\u00e9 skracova\u010dky?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Striedav\u00e9 pokladanie n\u00f4h (Heel Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t. Hlava zost\u00e1va na podlo\u017eke a pa\u017ee polo\u017ete pozd\u013a\u017e tela. Nohy mierne pokr\u010dte v kolen\u00e1ch a zdvihnite ich nahor.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom za\u010dnite plynule poklada\u0165 jednu nohu na podlo\u017eku. Tej sa jemne dotknite p\u00e4tou a s n\u00e1dychom ju vr\u00e1\u0165te sp\u00e4\u0165. Potom pokra\u010dujte \u010fal\u0161\u00edm opakovan\u00edm na druh\u00fa nohu. N\u00e1ro\u010dnos\u0165 cviku zn\u00ed\u017eite, ke\u010f nohy viac pokr\u010d\u00edte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v spodnej \u010dasti chrbta.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Na chodidl\u00e1 si nasa\u010fte gumu s men\u0161\u00edm odporom alebo pokladajte obe nohy naraz.<\/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=\"Ako cvi\u010di\u0165 pokladanie n\u00f4h?\" class=\"wp-image-566376\" title=\"Ako cvi\u010di\u0165 pokladanie n\u00f4h?\"\/><\/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;Skracova\u010dky s pri\u0165ahovan\u00edm kolien (Elbow to Knee Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, pa\u017ee polo\u017ete pozd\u013a\u017e tela a natiahnut\u00e9 nohy zdvihnite p\u00e1r centimetrov nad zem.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov pokr\u010dte nohy a pritiahnite kolen\u00e1 smerom k hlave. Potom zdvihnite p\u00e1r centimetrov nad zem aj panvu. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej&nbsp;polohy a cvik zopakujte.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekontrolovan\u00fd pohyb, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v bedr\u00e1ch.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Medzi chodidlami dr\u017ete mal\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a> a cvi\u010dte rovnako.<\/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=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky?\" class=\"wp-image-566344\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\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\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu le\u017emo s natiahnut\u00fdmi pa\u017eami. Dlane s roztvoren\u00fdmi prstami umiestnite pod ramen\u00e1 vo vzdialenosti mierne \u0161ir\u0161ej, ne\u017e je ich rozp\u00e4tie. Ramen\u00e1 smeruj\u00fa nadol od u\u0161\u00ed a lopatky s\u00fa stiahnut\u00e9 k sebe. Aktivujte stred tela a sna\u017ete sa dr\u017ea\u0165 postavu v jednej rovine. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k lak\u0165u natiahnutej pa\u017ee. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu. Plynule d\u00fdchajte a dynamicky striedajte pri\u0165ahovanie kolien k lak\u0165om.<\/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\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165? <\/strong>Rukami sa oprite o balan\u010dn\u00fa podlo\u017eku (naf\u00faknutou \u010das\u0165ou nahor), <a href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-85-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitloptu<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slam ball<\/a>. M\u00f4\u017eete tie\u017e vyu\u017ei\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1\u0165a\u017eov\u00fa 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=\"Ako cvi\u010di\u0165 horolezca?\" class=\"wp-image-566328\" title=\"Ako cvi\u010di\u0165 horolezca?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Dotyky ramien v planku (Plank Shoulder Taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>K\u013eaknite si na zem a prejdite do vzporu na narovnan\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom zdvihnite jednu ruku a dla\u0148ou sa dotknite opa\u010dn\u00e9ho ramena. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 urobte druhou rukou. Takto pokra\u010dujte, a\u017e nazber\u00e1te spolu 8 \u2013 16 opakovan\u00ed.<\/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\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165? <\/strong>Rukami sa oprite o <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00fa podlo\u017eku<\/a> (naf\u00faknutou \u010das\u0165ou nahor) alebo z\u00e1rove\u0148 zdv\u00edhajte aj opa\u010dn\u00fa nohu p\u00e1r centimetrov 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=\"Ako cvi\u010di\u0165 plank s dotykmi ramena?\" class=\"wp-image-566360\" title=\"Ako cvi\u010di\u0165 plank s dotykmi ramena?\"\/><\/figure>\n<\/div>\n\n\n<p>Ak chcete do tr\u00e9ningu zaradi\u0165 aj in\u00e9 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><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_dalej\"><\/span>Kam \u010falej?&nbsp;<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 zacvi\u010di\u0165 aj 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>Ak m\u00e1te posil\u0148ovaciu gumu, m\u00f4\u017eete si s \u0148ou zacvi\u010di\u0165 pod\u013ea \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/9-cvikov-na-brucho-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 najlep\u0161\u00edch cvikov na brucho s posil\u0148ovacou gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Kruhov\u00fd tr\u00e9ning si m\u00f4\u017eete zostavi\u0165 aj na cel\u00e9 telo, napr\u00edklad z cvikov z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho.<\/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 to 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><\/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\u0161\u00e1ky? Dozviete sa to z \u010dl\u00e1nku <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)\"><strong>Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 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_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kruhov\u00fd tr\u00e9ning je skvel\u00fd sp\u00f4sob, ako <strong>efekt\u00edvne precvi\u010di\u0165 bru\u0161n\u00e9 svaly<\/strong>. V\u010faka tomu, \u017ee obsahuje len cviky s vlastnou v\u00e1hou, zvl\u00e1dnete ho doma alebo napr\u00edklad na cest\u00e1ch. Pokro\u010dilej\u0161\u00ed \u0161portovci si potom m\u00f4\u017eu vybra\u0165 aj n\u00e1ro\u010dnej\u0161ie varianty so z\u00e1\u0165a\u017eou, ktor\u00e9 im pom\u00f4\u017eu dosiahnu\u0165 \u010fal\u0161\u00ed progres. Potom u\u017e sta\u010d\u00ed cvi\u010di\u0165 pravidelne, aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne, a v\u00fdsledky podpori\u0165 aj vyv\u00e1\u017eenou stravou a odpo\u010dinkom. \u010ci u\u017e je va\u0161\u00edm cie\u013eom <strong>brucho spevni\u0165, posilni\u0165 alebo vyrysova\u0165<\/strong>, tento kruhov\u00fd tr\u00e9ning bude spr\u00e1vnou vo\u013ebou.<\/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 kruhov\u00fd tr\u00e9ning brucha.&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\u010di\u0165 na brucho len s vlastnou v\u00e1hou? Vysk\u00fa\u0161ajte tento kruhov\u00fd tr\u00e9ning, ktor\u00fd pom\u00f4\u017ee posilni\u0165, spevni\u0165 a vyrysova\u0165 bru\u0161n\u00e9 svaly. <\/p>\n","protected":false},"author":129,"featured_media":566227,"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":[6171,6157,6139],"filter_section":[],"filter_attribute":[13016,13020,13022,13025],"class_list":{"0":"post-567179","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-s-vlastnou-vahou","10":"tag-domaci-trening","11":"filter_attribute-cviky-na-brucho","12":"filter_attribute-cviky-s-vlastnou-vahou","13":"filter_attribute-domaci-trening-a-hiit","14":"filter_attribute-treningove-chyby-a-tipy","15":"h-entry","16":"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\u00e9ning brucha: cesta k six-packu a siln\u00e9mu stredu tela - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kruhov\u00fd tr\u00e9ning na brucho bez pom\u00f4cok, len s vlastnou v\u00e1hou. 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