{"id":575941,"date":"2024-06-10T10:00:00","date_gmt":"2024-06-10T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=575941"},"modified":"2024-06-11T14:25:03","modified_gmt":"2024-06-11T12:25:03","slug":"6-zarucenych-cviku-na-vysneny-sixpack","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/6-zarucenych-cviku-na-vysneny-sixpack\/","title":{"rendered":"Jak na vypracovan\u00e9 b\u0159icho? 10 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f pro vyr\u00fdsovan\u00fd six-pack"},"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\/6-zarucenych-cviku-na-vysneny-sixpack\/#Jak_ziskat_six-pack\" title=\"Jak z\u00edskat six-pack?&nbsp;\">Jak z\u00edskat six-pack?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/6-zarucenych-cviku-na-vysneny-sixpack\/#Jak_cvicit_bricho_kdyz_chcete_six-pack\" title=\"Jak cvi\u010dit b\u0159icho, kdy\u017e chcete six-pack?\">Jak cvi\u010dit b\u0159icho, kdy\u017e chcete six-pack?<\/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\/6-zarucenych-cviku-na-vysneny-sixpack\/#10_ucinnych_cviku_na_six-pack\" title=\"10 \u00fa\u010dinn\u00fdch cvik\u016f na six-pack\">10 \u00fa\u010dinn\u00fdch cvik\u016f na six-pack<\/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\/6-zarucenych-cviku-na-vysneny-sixpack\/#Trenink_na_bricho_s_vlastni_vahou\" title=\"Tr\u00e9nink na b\u0159icho s vlastn\u00ed vahou\">Tr\u00e9nink na b\u0159icho s vlastn\u00ed vahou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/6-zarucenych-cviku-na-vysneny-sixpack\/#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-6\" href=\"https:\/\/gymbeam.cz\/blog\/6-zarucenych-cviku-na-vysneny-sixpack\/#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>Pro\u010d tak tou\u017e\u00edme po <strong>vyr\u00fdsovan\u00fdch b\u0159i\u0161n\u00edch svalech neboli six-packu?<\/strong> Nejen\u017ee jsou pro \u0159adu lid\u00ed jak\u00fdmsi symbolem siln\u00e9 a vysportovan\u00e9ho t\u011bla, ale nem\u016f\u017eeme zap\u0159\u00edt ani fakt, \u017ee zvy\u0161uj\u00ed atraktivitu postavy \u017een i mu\u017e\u016f. K vypracovan\u00e9mu b\u0159ichu se p\u0159id\u00e1vaj\u00ed tak\u00e9 benefity pro <strong>sportovn\u00ed v\u00fdkon<\/strong> a <strong>celkov\u011b funk\u010dn\u011bj\u0161\u00ed t\u011blo.<\/strong> Jak ten six-pack z\u00edskat? Cesta za six-packem vede p\u0159es upraven\u00fd j\u00eddeln\u00ed\u010dek, pravideln\u00e9 cvi\u010den\u00ed a optim\u00e1ln\u00ed odpo\u010dinek. Jen\u017ee mus\u00edme po\u010d\u00edtat s t\u00edm, \u017ee to nebude za t\u00fdden ani m\u011bs\u00edc, ale zpravidla bude t\u0159eba na sob\u011b pracovat i n\u011bkolik m\u011bs\u00edc\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku se tak zam\u011b\u0159\u00edme na jeden z t\u011bchto pil\u00ed\u0159\u016f, kter\u00fdm je tr\u00e9nink b\u0159icha. Uk\u00e1\u017eeme si <strong>\u00fa\u010dinn\u00e9 cviky na b\u0159icho,<\/strong> kter\u00e9 mohou b\u00fdt i va\u0161\u00ed vstupenkou do klubu majitel\u016f six-packu. Najdete zde <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cviky na b\u0159icho<\/a> s vlastn\u00ed vahou <strong>pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. <\/strong>Krom\u011b spr\u00e1vn\u00e9 techniky u nich nechyb\u00ed ani tipy, jak si zv\u00fd\u0161it n\u00e1ro\u010dnost pro maxim\u00e1ln\u00ed v\u00fdsledky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_ziskat_six-pack\"><\/span>Jak z\u00edskat six-pack?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e jsme v \u00favodu nast\u00ednili, six-pack nen\u00ed jen v\u00fdsledkem poctiv\u00e9ho cvi\u010den\u00ed. B\u0159i\u0161n\u00ed svaly se v\u00e1m odhal\u00ed jen v p\u0159\u00edpad\u011b <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dostate\u010dn\u011b n\u00edzk\u00e9ho procenta tuku v t\u011bla<\/strong><\/a><strong>. <\/strong>U \u017een to m\u016f\u017ee b\u00fdt okolo 15\u201320 %, zat\u00edmco u mu\u017e\u016f se six-pack \u010dasto odhaluje na m\u00e9n\u011b ne\u017e 10 %.<strong> Velkou roli v tom hraje tak\u00e9 genetika, <\/strong>kter\u00e1 hodn\u011b mluv\u00ed do toho, na jak\u00fdch t\u011blesn\u00fdch parti\u00edch se tuk ukl\u00e1d\u00e1 v\u00edce a na kter\u00fdch m\u00e9n\u011b. Dal\u0161\u00edmi faktory jsou tak\u00e9<strong> hormon\u00e1ln\u00ed zdrav\u00ed, strava, cvi\u010den\u00ed a celkov\u00fd \u017eivotn\u00ed styl.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/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\u011bt\u0161ina lid\u00ed tedy pot\u0159ebuje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zhubnout<\/a> na ni\u017e\u0161\u00ed procento tuku. Cvi\u010dit <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sklapova\u010dky a sedy-lehy<\/a> jednodu\u0161e nesta\u010d\u00ed. St\u011b\u017eejn\u00ed roli pak hraje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>, <\/strong>kter\u00e9ho dos\u00e1hnete zejm\u00e9na \u00fapravami v j\u00eddeln\u00ed\u010dku a tr\u00e9ninku. K tomu se p\u0159id\u00e1v\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-s-osou-10-zakladnich-cviku-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00ed silov\u00fd tr\u00e9nink<\/strong><\/a><strong>, <\/strong>bez kter\u00e9ho se neobejde \u017e\u00e1dn\u00e1 zm\u011bna postavy. Cviky na b\u0159icho jsou pak nejlep\u0161\u00ed k c\u00edlen\u00e9mu pos\u00edlen\u00ed t\u00e9to oblasti. B\u0159i\u0161n\u00ed svaly jsou toti\u017e stejn\u00e9 jako kter\u00e9koliv jin\u00e9. <strong>Bez dostate\u010dn\u00e9 z\u00e1t\u011b\u017ee se samy nezv\u011bt\u0161\u00ed a nebudou tolik vid\u011bt. <\/strong>A to stejn\u00e9 plat\u00ed i pro regeneraci. Svaly rostou a s\u00edl\u00ed v dob\u011b odpo\u010dinku, tak\u017ee nen\u00ed dobr\u00e9 b\u0159icho cvi\u010dit ka\u017ed\u00fd den a p\u0159et\u011b\u017eovat ho. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/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 tomto bod\u011b je tak\u00e9 d\u016fle\u017eit\u00e9 zm\u00ednit zdrav\u00fd p\u0159\u00edstup v cel\u00e9m procesu. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vyr\u00fdsovan\u00e9 b\u0159i\u0161\u00e1ky<\/a> jsou sice hezk\u00fdm c\u00edlem, ale ur\u010dit\u011b byste tomu nem\u011bli pod\u0159\u00eddit cel\u00fd \u017eivot. Berte je sp\u00ed\u0161 jako takovou <strong>t\u0159e\u0161ni\u010dku na dortu celkov\u00e9 pr\u00e1ce na sv\u00e9m zdrav\u00e9m t\u011ble. <\/strong>Nen\u00ed vhodn\u00e9 nap\u0159\u00edklad z\u016fst\u00e1vat v dlouhodob\u00e9m kalorick\u00e9m deficitu jen z toho d\u016fvodu, aby v\u00e1m \u0161ly vid\u011bt cihli\u010dky na b\u0159ichu. Mohlo by to v\u00e9st k nezdrav\u00e9mu vztahu k j\u00eddlu, v extr\u00e9mn\u00edch p\u0159\u00edpadech a\u017e k <a href=\"https:\/\/gymbeam.cz\/blog\/poruchy-prijmu-potravy-proc-vznikaji-jake-jsou-jejich-priznaky-a-nasledky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poru\u0161e p\u0159\u00edjmu potravy<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00edzk\u00e9 energetick\u00e9 dostupnosti<\/a>, nadm\u011brn\u00e9mu cvi\u010den\u00ed a celkov\u011b naru\u0161en\u00e9mu zdrav\u00ed. N\u011bkdy na cest\u011b za takovou metou ob\u011btujeme a\u017e p\u0159\u00edli\u0161 a je pak ot\u00e1zkou, jestli to za to vlastn\u011b stoj\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak vhodn\u011b upravit j\u00eddeln\u00ed\u010dek a tr\u00e9nink pro hubnut\u00ed b\u0159icha, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9nink pro vypracovan\u00e9 b\u0159icho.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-1124x749.jpg\" alt=\"Cviky na six-pack\" class=\"wp-image-575985\" title=\"Cviky na six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/06\/iStock-898979332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_cvicit_bricho_kdyz_chcete_six-pack\"><\/span>Jak cvi\u010dit b\u0159icho, kdy\u017e chcete six-pack?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vypracovan\u00e9 b\u0159icho nen\u00ed jen v\u00fdsledkem posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f, ale <strong>cel\u00e9ho <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/strong><\/a><strong>.<\/strong> Ten by m\u011bl obsahovat cviky na cel\u00e9 t\u011blo, co\u017e je kl\u00ed\u010dov\u00e9 pro jeho rovnom\u011brn\u00fd svalov\u00fd rozvoj a celkov\u00e9 zpevn\u011bn\u00ed. Kardio (<a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>, <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00ed trena\u017e\u00e9r<\/a>) pak pom\u016f\u017ee d\u00edky intenzivn\u011bj\u0161\u00edmu spalov\u00e1n\u00ed kalori\u00ed s hubnut\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samotn\u00fd tr\u00e9nink b\u0159icha by m\u011bl obsahovat cviky na v\u0161echny jeho \u010d\u00e1sti, tedy <strong>p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed, \u0161ikm\u00e9 i spodn\u00ed b\u0159i\u0161n\u00ed svaly a st\u0159ed t\u011bla (core). <\/strong>Vysn\u011bn\u00fd six-pack je sice tvo\u0159en p\u0159\u00edm\u00fdm b\u0159i\u0161n\u00edm svalem, ty \u0161ikm\u00e9 ale zase pom\u00e1haj\u00ed tvarovat \u0161t\u00edhl\u00fd pas a spole\u010dn\u011b funguj\u00ed jako takov\u00fd p\u0159irozen\u00fd korzet. <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\">Cviky na spodn\u00ed b\u0159icho<\/a> jsou zase \u00fa\u010dinn\u00e9 na zpevn\u011bn\u00ed t\u00e9to problematick\u00e9 partie a pos\u00edlen\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/17-nejefektivnejsich-cviku-pro-silny-stred-tela\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u0159edu t\u011bla<\/a> pak podpo\u0159\u00edme spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro dosa\u017een\u00ed v\u00fdsledk\u016f je d\u016fle\u017eit\u00e9 b\u0159icho cvi\u010dit pravideln\u011b. Z\u00e1rove\u0148 ale nen\u00ed vhodn\u00e9 tuto partii p\u0159et\u011b\u017eovat a cvi\u010dit ka\u017ed\u00fd den, proto\u017ee by tak svaly nedostaly prostor na regeneraci. Za\u010d\u00e1te\u010dn\u00edk\u016fm se doporu\u010duje <strong>komplexn\u00ed tr\u00e9nink b\u0159icha odcvi\u010dit 2\u20133kr\u00e1t t\u00fddn\u011b, <\/strong>zat\u00edmco pokro\u010dil\u00fdm a\u017e 4kr\u00e1t. V\u017edy ale z\u00e1le\u017e\u00ed na konkr\u00e9tn\u00edm tr\u00e9ninkov\u00e9m pl\u00e1nu sportovce a jeho c\u00edlech. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4\u20135]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci by m\u011bli volit variantu bez z\u00e1t\u011b\u017ee a zam\u011b\u0159it se na spr\u00e1vnou techniku. A\u017e si budou proveden\u00edm jist\u00ed, mohou zvy\u0161ovat po\u010det opakov\u00e1n\u00ed i s\u00e9ri\u00ed nebo si cvik zt\u00ed\u017eit pom\u016fckami. D\u00edky tomu dodr\u017e\u00ed princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed, kter\u00fd je kl\u00ed\u010dov\u00fd pro r\u016fst sval\u016f a jejich zes\u00edlen\u00ed.<\/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=\"36229,36304,95077,101299\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_ucinnych_cviku_na_six-pack\"><\/span>10 \u00fa\u010dinn\u00fdch cvik\u016f na six-pack<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z uveden\u00fdch si vyberte 4\u20135 cvik\u016f, kter\u00e9 se v\u00e1m hod\u00ed do cvi\u010debn\u00edho pl\u00e1nu. M\u016f\u017eete je p\u0159idat k posilov\u00e1n\u00ed jin\u00e9 t\u011blesn\u00e9 partie nebo vytvo\u0159it <a href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">samostatn\u00fd tr\u00e9nink<\/a>. Hod\u00ed se i do <a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kruhov\u00e9ho tr\u00e9ninku<\/a> nebo HIITu. Od ka\u017ed\u00e9ho cviku odcvi\u010dte <strong>8\u201320 opakov\u00e1n\u00ed <\/strong>(na ka\u017edou stranu)<strong> ve 2\u20134 s\u00e9ri\u00edch.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed samotn\u00fdm tr\u00e9ninkem se nezapome\u0148te lehce zah\u0159\u00e1t (b\u011bh na m\u00edst\u011b nebo sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadlo-crossfit-red-gymbeam-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>). P\u0159ipravte si <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cvi\u010debn\u00ed karimatku<\/a>, a pokud budete cht\u00edt vyzkou\u0161et tak\u00e9 n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty, nachystejte si <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\u00e1va\u017e\u00ed na z\u00e1p\u011bst\u00ed a kotn\u00edky<\/a>, <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a> a <a href=\"https:\/\/gymbeam.cz\/zateze-na-telo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017e<\/a> v podob\u011b \u010dinky, <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010de<\/a>.<\/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. P\u0159\u00edtahy 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 z\u00e1t\u011b\u017e.<\/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\/06\/Crucifix-crunch.gif\" alt=\"Jak cvi\u010dit p\u0159\u00edtahy kolen k hrudn\u00edku?\" class=\"wp-image-576017\" title=\"Jak cvi\u010dit p\u0159\u00edtahy kolen k hrudn\u00edku?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kmit\u00e1n\u00ed nohama (Flutter Kicks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da. Hlavu, horn\u00ed \u010d\u00e1st zad a nata\u017een\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Pa\u017ee polo\u017ete voln\u011b na zem pod\u00e9l t\u011bla a pou\u017eijte je jako oporu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivujte b\u0159i\u0161n\u00ed svaly a za\u010dn\u011bte kmitat nata\u017een\u00fdma nohama ze strany na stranu. Dynamicky st\u0159\u00eddejte kmity pravou p\u0159es levou a levou p\u0159es pravou. P\u0159i cvi\u010den\u00ed nezapome\u0148te d\u00fdchat a soust\u0159e\u010fte se na to, \u017ee pohyb vych\u00e1z\u00ed hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f. Tak\u00e9 dejte pozor, abyste m\u011bli spodn\u00ed \u010d\u00e1st zad st\u00e1le na podlo\u017ece.&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> Dr\u017ete nohy v ni\u017e\u0161\u00ed poloze (bl\u00ed\u017ee k zemi) nebo si 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 na kotn\u00edky<\/a>.&nbsp;<\/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\/06\/Feet-crossovers.gif\" alt=\"Jak cvi\u010dit kmit\u00e1n\u00ed nohama?\" class=\"wp-image-576033\" title=\"Jak cvi\u010dit kmit\u00e1n\u00ed nohama?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Obr\u00e1cen\u00e9 zkracova\u010dky (Reverse Crunches)<\/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 pa\u017ee polo\u017ete pod\u00e9l t\u011bla. Hlava a horn\u00ed \u010d\u00e1st zad z\u016fst\u00e1vaj\u00ed m\u00edrn\u011b zvednut\u00e9 nad podlo\u017ekou. Nohy lehce pokr\u010dte v kolenou a zvedn\u011bte je p\u00e1r centimetr\u016f nad zem. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem kontrolovan\u011b p\u0159ibli\u017eujte pokr\u010den\u00e9 nohy (kolena) sm\u011brem k hlav\u011b. S n\u00e1dechem je zase spou\u0161t\u011bjte do v\u00fdchoz\u00ed polohy a hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&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, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Mezi kotn\u00edky si um\u00edst\u011bte malou <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dinku<\/a> nebo na n\u011b p\u0159ipn\u011bte z\u00e1va\u017e\u00ed.<\/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\/06\/Reverse-crunches.gif\" alt=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky?\" class=\"wp-image-576081\" title=\"Jak cvi\u010dit obr\u00e1cen\u00e9 zkracova\u010dky?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. 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\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\/06\/Leg-lift-with-hip-raise.gif\" alt=\"Jak cvi\u010dit zkracova\u010dky?\" class=\"wp-image-576049\" title=\"Jak cvi\u010dit zkracova\u010dky?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. N\u016f\u017eky (Scissors)<\/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 pa\u017ee polo\u017ete pod\u00e9l t\u011bla. Hlavu, horn\u00ed \u010d\u00e1st zad a lehce pokr\u010den\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Aktivujte b\u0159i\u0161n\u00ed svaly a za\u010dn\u011bte p\u0159itahovat v\u017edy jednu nohu bl\u00ed\u017ee k hrudi a sou\u010dasn\u011b druhou pokl\u00e1dejte p\u00e1r centimetr\u016f nad zem. Va\u0161e nohy by v tom pohybu m\u011bly p\u0159ipom\u00ednat st\u0159\u00edhaj\u00edc\u00ed n\u016f\u017eky. P\u0159i cvi\u010den\u00ed nezapome\u0148te d\u00fdchat a soust\u0159e\u010fte se na to, \u017ee pohyb vych\u00e1z\u00ed hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f. Tak\u00e9 dejte pozor na to, abyste m\u011bli spodn\u00ed \u010d\u00e1st zad st\u00e1le na podlo\u017ece. N\u00e1ro\u010dnost cviku zv\u00fd\u0161\u00edte, kdy\u017e zv\u011bt\u0161\u00edte rozsah pohybu doln\u00edch kon\u010detin.<\/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 kotn\u00edky si m\u016f\u017eete p\u0159ipnout <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.<\/a>&nbsp;<\/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\/06\/Scissor-leg-raises.gif\" alt=\"Jak cvi\u010dit n\u016f\u017eky?\" class=\"wp-image-576097\" title=\"Jak cvi\u010dit n\u016f\u017eky?\"\/><\/figure>\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\">6. Zkracova\u010dky se zvednut\u00fdma nohama (Raised Legs 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, nohy zvedn\u011bte vzh\u016fru sm\u011brem ke stropu (m\u016f\u017eete je lehce pokr\u010dit v kolenou) a ruce vzpa\u017ete.<\/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 i horn\u00ed \u010d\u00e1st zad z podlo\u017eky a ruce p\u0159ibli\u017ete k chodidl\u016fm. Spodn\u00ed \u010d\u00e1st zad z\u016fst\u00e1v\u00e1 po celou dobu na zemi. Sta\u010d\u00ed, kdy\u017e se zvednete jen o p\u00e1r centimetr\u016f. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte.<\/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.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Ob\u011bma rukama uchopte <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <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\">\u010dinku<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010d<\/a> a zvedejte se k noh\u00e1m stejn\u00fdm zp\u016fsobem.<\/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\/06\/Toe-touches.gif\" alt=\"Jak cvi\u010dit zkracova\u010dky se zvednut\u00fdma nohama?\" class=\"wp-image-576145\" title=\"Jak cvi\u010dit zkracova\u010dky se zvednut\u00fdma nohama?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Bo\u010dn\u00ed zkracova\u010dky (Side Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na bok, spodn\u00ed pa\u017ei nat\u00e1hn\u011bte p\u0159ed sebe a tou horn\u00ed se zlehka chytn\u011bte za hlavu. Nohy m\u016f\u017eete lehce pokr\u010dit v kolenou a dr\u017ete je p\u00e1r centimetr\u016f nad <a href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017ekou<\/a>.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem pomoc\u00ed aktivace \u0161ikm\u00fdch b\u0159i\u0161n\u00edch sval\u016f zvedn\u011bte hlavu a cel\u00fd trup ze zem\u011b. Sou\u010dasn\u011b zvedejte doln\u00ed kon\u010detiny a sna\u017ete se loktem pa\u017ee za hlavou dotknout kolene bli\u017e\u0161\u00ed nohy. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice, ale sna\u017ete se nepokl\u00e1dat nohy ani z\u00e1da \u00fapln\u011b na zem. Pot\u00e9 hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Pa\u017ei, kterou m\u00e1te na zemi, pou\u017e\u00edvejte jen jako oporu, pohyb by m\u011bl vych\u00e1zet hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f. Po odcvi\u010den\u00ed s\u00e9rie na jednu stranu prove\u010fte cvik tak\u00e9 na druhou.<\/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, \u0161patn\u00e1 koordinace pohybu.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Na kotn\u00edky si m\u016f\u017eete p\u0159ipnout z\u00e1t\u011b\u017e.&nbsp;<\/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\/06\/Side-crunches.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed zkracova\u010dky?\" class=\"wp-image-576113\" title=\"Jak cvi\u010dit bo\u010dn\u00ed zkracova\u010dky?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Horolezec (Mountain Climber)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\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 opa\u010dn\u00e9 pa\u017ee. Pot\u00e9 ji s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu.&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 <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/a>, <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>. P\u0159\u00edpadn\u011b si m\u016f\u017eete na chodidla nasadit <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>.<\/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\/06\/Cross-mountain-climer.gif\" alt=\"Jak cvi\u010dit horolezce?\" class=\"wp-image-576001\" title=\"Jak cvi\u010dit horolezce?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Plank s p\u0159itahov\u00e1n\u00edm kolen k lokti (Plank Knee To Elbow)<\/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 planku na pokr\u010den\u00fdch pa\u017e\u00edch.<\/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 nadlokt\u00ed nata\u017een\u00e9 pa\u017ee. Pot\u00e9 ji vra\u0165te do v\u00fdchoz\u00ed polohy a to stejn\u00e9 hned zopakujte na druhou stranu.&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 <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dn\u00ed podlo\u017eku<\/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>. P\u0159\u00edpadn\u011b si m\u016f\u017eete na chodidla nasadit <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-set-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumu<\/a>.<\/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\/06\/Plank-knee-to-elbow.gif\" alt=\"Jak cvi\u010dit plank s p\u0159itahov\u00e1n\u00edm kolen?\" class=\"wp-image-576065\" title=\"Jak cvi\u010dit plank s p\u0159itahov\u00e1n\u00edm kolen?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Provl\u00e9k\u00e1n\u00ed pa\u017ee v bo\u010dn\u00edm planku (Side Plank Thread The Needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na bok s nata\u017een\u00fdma nohama. Chodidla nechte polo\u017een\u00e1 na sob\u011b a ud\u011blejte vzpor na p\u0159edlokt\u00ed spodn\u00ed ruky. Horn\u00ed ruku zvedn\u011bte vzh\u016fru.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem provle\u010dte horn\u00ed ruku pod t\u011blo a pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy. Hned nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm a pokra\u010dujte. Po dokon\u010den\u00ed cel\u00e9 s\u00e9rie vym\u011b\u0148te stranu.&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, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Na z\u00e1p\u011bst\u00ed si m\u016f\u017eete p\u0159ipnout <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-0-5-kg-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\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\/06\/Side-plank-reach.gif\" alt=\"Jak cvi\u010dit bo\u010dn\u00ed plank s p\u0159itahov\u00e1n\u00edm kolen?\" class=\"wp-image-576129\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenink_na_bricho_s_vlastni_vahou\"><\/span>Tr\u00e9nink na b\u0159icho s vlastn\u00ed vahou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed inspiraci na tr\u00e9nink b\u0159icha bez pom\u016fcek najdete v na\u0161em videu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n <iframe loading=\"lazy\" title=\"Home workout I Intenzivn\u00ed tr\u00e9nink na b\u0159icho I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/i_jZuFjlpmo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?&nbsp;<strong><\/strong><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 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>Inspiraci na tr\u00e9nink s medicinbalem zase najdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho.<\/a><\/strong><\/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>Mezi nejlep\u0161\u00ed cviky na b\u0159icho pat\u0159\u00ed plank. Spr\u00e1vn\u00e9 proveden\u00ed a nejlep\u0161\u00ed varianty najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak plank m\u011bn\u00ed t\u011blo? Six-pack, siln\u00fd core i lep\u0161\u00ed sportovn\u00ed v\u00fdkon.<\/strong>&nbsp;<\/a><\/li>\n\n\n\n<li>Pokud cvi\u010d\u00edte hlavn\u011b doma a chcete dos\u00e1hnout co nejlep\u0161\u00edch v\u00fdsledk\u016f, neobejdete se bez tr\u00e9ninkov\u00e9ho pl\u00e1nu. S t\u00edm v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uveden\u00e9 cviky v\u00e1m pomohou na cest\u011b za vypracovan\u00fdm b\u0159ichem. Vybrat si m\u016f\u017eete variantu s vlastn\u00ed vahou nebo zv\u00fd\u0161it n\u00e1ro\u010dnost uveden\u00fdmi pom\u016fckami. <strong>Tr\u00e9nink b\u0159icha za\u0159a\u010fte 2\u20134kr\u00e1t t\u00fddn\u011b.<\/strong> Pl\u00e1nujte si jej tak, abyste dali t\u011blu dostate\u010dn\u00fd prostor na regeneraci. Pamatujte tak\u00e9 na to, \u017ee <strong>vyr\u00fdsovan\u00e9 b\u0159icho je z\u00e1le\u017eitost\u00ed celkov\u00e9ho hubnut\u00ed. <\/strong>Proto je pot\u0159eba krom\u011b tr\u00e9ninku v\u011bnovat pozornost i spr\u00e1vn\u011b poskl\u00e1dan\u00e9mu j\u00eddeln\u00ed\u010dku.&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 \u00fa\u010dinn\u00fdch 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>Hled\u00e1te \u00fa\u010dinn\u00e9 cviky, kter\u00e9 v\u00e1m pomohou na cest\u011b za vyr\u00fdsovan\u00fdm b\u0159i\u0161n\u00edm pek\u00e1\u010dem? V \u010dl\u00e1nku najdete ov\u011b\u0159en\u00e9 cviky pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. <\/p>\n","protected":false},"author":129,"featured_media":575945,"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":[6309,6405,6441,6489],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-575941","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-cs","10":"tag-cviky-s-vlastni-vahou","11":"tag-domaci-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak na vypracovan\u00e9 b\u0159icho? 10 nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f pro vyr\u00fdsovan\u00fd six-pack - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky na vyr\u00fdsovan\u00e9 b\u0159icho a six-pack s vlastn\u00ed vahou i pom\u016fckami. 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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\/575941","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=575941"}],"version-history":[{"count":14,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/575941\/revisions"}],"predecessor-version":[{"id":576210,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/575941\/revisions\/576210"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/575945"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=575941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=575941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=575941"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=575941"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=575941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}