{"id":577057,"date":"2024-06-10T13:06:35","date_gmt":"2024-06-10T11:06:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=577057"},"modified":"2024-06-17T13:12:56","modified_gmt":"2024-06-17T11:12:56","slug":"6-zarucenych-cvikov-na-vysnivany-sixpack","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-zarucenych-cvikov-na-vysnivany-sixpack\/","title":{"rendered":"Ako na vypracovan\u00e9 brucho? 10 naj\u00fa\u010dinnej\u0161\u00edch cvikov pre vyrysovan\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.sk\/blog\/6-zarucenych-cvikov-na-vysnivany-sixpack\/#Ako_ziskat_six-pack\" title=\"Ako z\u00edska\u0165 six-pack?\">Ako z\u00edska\u0165 six-pack?<\/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\/6-zarucenych-cvikov-na-vysnivany-sixpack\/#Ako_cvicit_brucho_ked_chcete_six-pack\" title=\"Ako cvi\u010di\u0165 brucho, ke\u010f chcete six-pack?\">Ako cvi\u010di\u0165 brucho, ke\u010f 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.sk\/blog\/6-zarucenych-cvikov-na-vysnivany-sixpack\/#10_ucinnych_cvikov_na_six-pack\" title=\"10 \u00fa\u010dinn\u00fdch cvikov na six-pack\">10 \u00fa\u010dinn\u00fdch cvikov 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.sk\/blog\/6-zarucenych-cvikov-na-vysnivany-sixpack\/#Trening_na_brucho_s_vlastnou_vahou\" title=\"Tr\u00e9ning na brucho s vlastnou v\u00e1hou\">Tr\u00e9ning na brucho s vlastnou v\u00e1hou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/6-zarucenych-cvikov-na-vysnivany-sixpack\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/6-zarucenych-cvikov-na-vysnivany-sixpack\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pre\u010do tak t\u00fa\u017eime po <strong>vyrysovan\u00fdch bru\u0161n\u00fdch svaloch, teda six-packu?<\/strong> Nielen\u017ee s\u00fa pre mnoh\u00fdch \u013eud\u00ed ak\u00fdmsi symbolom siln\u00e9ho a vy\u0161portovan\u00e9ho tela, ale nem\u00f4\u017eeme zaprie\u0165 ani fakt, \u017ee zvy\u0161uj\u00fa atraktivitu postavy \u017eien i mu\u017eov. K vypracovan\u00e9mu bruchu sa prid\u00e1vaj\u00fa aj benefity pre <strong>\u0161portov\u00fd v\u00fdkon<\/strong> a <strong>celkovo funk\u010dnej\u0161ie telo<\/strong>. Ako ten six-pack z\u00edska\u0165? Cesta za six-packom vedie cez upraven\u00fd jed\u00e1lni\u010dek, pravideln\u00e9 cvi\u010denie a optim\u00e1lny odpo\u010dinok. Len\u017ee mus\u00edme po\u010d\u00edta\u0165 s t\u00fdm, \u017ee to nebude za t\u00fd\u017ede\u0148 ani mesiac, ale spravidla bude potrebn\u00e9 na sebe pracova\u0165 aj nieko\u013eko mesiacov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161nom \u010dl\u00e1nku sa preto zameriame na jeden z t\u00fdchto pilierov, ktor\u00fdm je tr\u00e9ning brucha. Uk\u00e1\u017eeme si <strong>\u00fa\u010dinn\u00e9 cviky na brucho<\/strong>, ktor\u00e9 m\u00f4\u017eu by\u0165 aj va\u0161ou vstupenkou do klubu majite\u013eov six-packu. N\u00e1jdete tu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cviky na brucho<\/a> s vlastnou v\u00e1hou <strong>pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch<\/strong>. Okrem spr\u00e1vnej techniky pri nich nech\u00fdbaj\u00fa ani tipy, ako si zv\u00fd\u0161i\u0165 n\u00e1ro\u010dnos\u0165 pre maxim\u00e1lne v\u00fdsledky.<\/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_ziskat_six-pack\"><\/span>Ako z\u00edska\u0165 six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme u\u017e na\u010drtli v \u00favode, six-pack nie je len v\u00fdsledkom poctiv\u00e9ho cvi\u010denia. Bru\u0161n\u00e9 svaly sa v\u00e1m odhalia len v pr\u00edpade <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dostato\u010dne n\u00edzkeho percenta tuku v tele<\/strong><\/a>. U \u017eien to m\u00f4\u017ee by\u0165 okolo 15 \u2013 20 %, zatia\u013e \u010do u mu\u017eov sa six-pack \u010dasto odha\u013euje pri menej ako 10 %.<strong> Ve\u013ek\u00fa rolu v tom hr\u00e1 aj genetika<\/strong>, ktor\u00e1 do v\u00fdznamnej miery ovplyv\u0148uje, na ak\u00fdch telesn\u00fdch parti\u00e1ch sa tuk uklad\u00e1 viac a na ktor\u00fdch menej. \u010eal\u0161\u00edmi faktormi s\u00fa tie\u017e <strong>hormon\u00e1lne zdravie, strava, cvi\u010denie a celkov\u00fd \u017eivotn\u00ed \u0161t\u00fdl<\/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\u00e4\u010d\u0161ina \u013eud\u00ed teda potrebuje <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">schudn\u00fa\u0165<\/a> na ni\u017e\u0161ie percento tuku. Cvi\u010di\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">skl\u00e1pa\u010dky a sed-\u013eahy<\/a> jednoducho nesta\u010d\u00ed. K\u013e\u00fa\u010dov\u00fa rolu hr\u00e1 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a>, ktor\u00fd dosiahnete najm\u00e4 \u00fapravami v jed\u00e1lni\u010dku a tr\u00e9ningu. K tomu sa prid\u00e1va <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00fd silov\u00fd tr\u00e9ning<\/strong><\/a>, bez ktor\u00e9ho sa nezaob\u00edde \u017eiadna zmena postavy. Cviky na brucho s\u00fa potom najlep\u0161ie na cielen\u00e9 posilnenie tejto oblasti. Bru\u0161n\u00e9 svaly s\u00fa toti\u017e rovnak\u00e9 ako ktor\u00e9ko\u013evek in\u00e9. <strong>Bez dostato\u010dnej z\u00e1\u0165a\u017ee sa samy nezv\u00e4\u010d\u0161ia a nebud\u00fa tak\u00e9 vidite\u013en\u00e9. <\/strong>A to ist\u00e9 plat\u00ed aj pre regener\u00e1ciu. Svaly rast\u00fa a silnej\u00fa v \u010dase odpo\u010dinku, tak\u017ee nie je dobr\u00e9 brucho cvi\u010di\u0165 ka\u017ed\u00fd de\u0148 a pre\u0165a\u017eova\u0165 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 bode je tie\u017e d\u00f4le\u017eit\u00e9 spomen\u00fa\u0165 zdrav\u00fd pr\u00edstup v celom procese. <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)\">Vyrysovan\u00e9 bru\u0161\u00e1ky<\/a> s\u00fa s\u00edce pekn\u00fd cie\u013e, ale ur\u010dite by ste tomu nemali podriadi\u0165 cel\u00fd \u017eivot. Berte ich sk\u00f4r ako tak\u00fa <strong>\u010dere\u0161ni\u010dku na torte celkovej pr\u00e1ce na svojom zdravom tele<\/strong>. Nie je vhodn\u00e9 napr\u00edklad zost\u00e1va\u0165 v dlhodobom kalorickom deficite len z toho d\u00f4vodu, aby v\u00e1m boli vidno tehli\u010dky na bruchu. Mohlo by to vies\u0165 k nezdrav\u00e9mu vz\u0165ahu k jedlu, v extr\u00e9mnych pr\u00edpadoch a\u017e k <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/poruchy-prijmu-potravy-preco-vznikaju-ake-su-ich-priznaky-a-nasledky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">poruche pr\u00edjmu potravy<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-deje-s-telom-ked-jete-malo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u00edzkej energetickej dostupnosti<\/a>, nadmern\u00e9mu cvi\u010deniu a celkovo naru\u0161en\u00e9mu zdraviu. Niekedy na ceste za takouto m\u00e9tou obetujeme a\u017e pr\u00edli\u0161 a je potom ot\u00e1zkou, \u010di to za to vlastne stoj\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako vhodne upravi\u0165 jed\u00e1lni\u010dek a tr\u00e9ning pre schudnutie z brucha, dozviete sa to 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: strava a tr\u00e9ning pre vypracovan\u00e9 brucho.&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=\"Ako_cvicit_brucho_ked_chcete_six-pack\"><\/span>Ako cvi\u010di\u0165 brucho, ke\u010f chcete six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vypracovan\u00e9 brucho nie je len v\u00fdsledkom posil\u0148ovania bru\u0161n\u00fdch svalov, ale <strong>cel\u00e9ho <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tr\u00e9ningov\u00e9ho pl\u00e1nu<\/strong><\/a>. Ten by mal obsahova\u0165 cviky na cel\u00e9 telo, \u010do je k\u013e\u00fa\u010dov\u00e9 pre jeho rovnomern\u00fd svalov\u00fd rozvoj a celkov\u00e9 spevnenie. Kardio (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beh<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a>, veslovac\u00ed trena\u017e\u00e9r) v\u00e1m zase pom\u00f4\u017ee v\u010faka intenz\u00edvnej\u0161iemu spa\u013eovaniu kal\u00f3ri\u00ed s chudnut\u00edm.<\/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\u00e9ning brucha by mal obsahova\u0165 cviky na v\u0161etky jeho \u010dasti, teda <strong>priamy sval bru\u0161n\u00fd, \u0161ikm\u00e9 i spodn\u00e9 bru\u0161n\u00e9 svaly a stred tela (core)<\/strong>. Vysn\u00edvan\u00fd six-pack je s\u00edce tvoren\u00fd priamym bru\u0161n\u00fdm svalom, tie \u0161ikm\u00e9 ale zase pom\u00e1haj\u00fa tvarova\u0165 \u0161t\u00edhly p\u00e1s a spolo\u010dne funguj\u00fa ako tak\u00fd prirodzen\u00fd korzet. <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)\">Cviky na spodn\u00e9 brucho<\/a> s\u00fa zase \u00fa\u010dinn\u00e9 na spevnenie tejto problematickej partie a posilnen\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stredu tela<\/a> zase podpor\u00edme spr\u00e1vne dr\u017eanie tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na dosiahnutie v\u00fdsledkov je d\u00f4le\u017eit\u00e9 cvi\u010di\u0165 brucho pravidelne. Z\u00e1rove\u0148 ale nie je vhodn\u00e9 t\u00fato partiu pre\u0165a\u017eova\u0165 a cvi\u010di\u0165 ka\u017ed\u00fd de\u0148, preto\u017ee by tak svaly nedostali priestor na regener\u00e1ciu. Za\u010diato\u010dn\u00edkom sa odpor\u00fa\u010da <strong>odcvi\u010di\u0165 komplexn\u00fd tr\u00e9ning brucha 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>, zatia\u013e \u010do pokro\u010dil\u00fdm a\u017e 4-kr\u00e1t. V\u017edy ale z\u00e1le\u017e\u00ed na konkr\u00e9tnom tr\u00e9ningovom pl\u00e1ne \u0161portovca a jeho cie\u013eoch. <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\u010diato\u010dn\u00edci by mali voli\u0165 variant bez z\u00e1\u0165a\u017ee a zamera\u0165 sa na spr\u00e1vnu techniku. A\u017e z\u00edskaj\u00fa istotu v preveden\u00ed, m\u00f4\u017eu zvy\u0161ova\u0165 po\u010det opakovan\u00ed aj s\u00e9ri\u00ed alebo si s\u0165a\u017ei\u0165 cvik pom\u00f4ckami. V\u010faka tomu dodr\u017eia princ\u00edp progres\u00edvneho pre\u0165a\u017eenia, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre rast svalov a ich zosilnenie.<\/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=\"44254,28792,46033,36298,36328,86527,36346,36346,29117,29120,77725,49021\" ><\/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=\"10_ucinnych_cvikov_na_six-pack\"><\/span>10 \u00fa\u010dinn\u00fdch cvikov na six-pack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z uveden\u00fdch si vyberte 4 \u2013 5 cvikov, ktor\u00e9 sa v\u00e1m hodia do cvi\u010debn\u00e9ho pl\u00e1nu. M\u00f4\u017eete ich prida\u0165 k posil\u0148ovaniu inej telesnej partie alebo vytvori\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">samostatn\u00fd tr\u00e9ning<\/a>. Hodia sa aj do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kruhov\u00e9ho tr\u00e9ningu<\/a> alebo HIITu. Z ka\u017ed\u00e9ho cviku odcvi\u010dte <strong>8 \u2013 20 opakovan\u00ed <\/strong>(na ka\u017ed\u00fa stranu)<strong> v 2 \u2013 4 s\u00e9ri\u00e1ch<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred samotn\u00fdm tr\u00e9ningom sa nezabudnite mierne zahria\u0165 (beh na mieste alebo sk\u00e1kanie cez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/svihadlo-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u0161vihadlo<\/a>). Pripravte si <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cvi\u010debn\u00fa karimatku<\/a>, a ak budete chcie\u0165 vysk\u00fa\u0161a\u0165 aj n\u00e1ro\u010dnej\u0161ie varianty, nachystajte si <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\u00e1va\u017eie na z\u00e1p\u00e4stia a \u010dlenky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zataze-na-telo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017e<\/a> v podobe \u010dinky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010da<\/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. Pr\u00ed\u0165ahy 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 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 z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy kolien k hrudn\u00edku?\" class=\"wp-image-576017\" title=\"Ako cvi\u010di\u0165 pr\u00ed\u0165ahy kolien k hrudn\u00edku?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kmitanie nohami (Flutter Kicks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t. Hlavu, horn\u00fa \u010das\u0165 chrbta a natiahnut\u00e9 nohy zdvihnite p\u00e1r centimetrov nad zem. Pa\u017ee polo\u017ete vo\u013ene na zem pozd\u013a\u017e tela a pou\u017eite ich ako oporu.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Aktivujte bru\u0161n\u00e9 svaly a za\u010dnite kmita\u0165 natiahnut\u00fdmi nohami zo strany na stranu. Dynamicky striedajte kmity pravou cez \u013eav\u00fa a \u013eavou cez prav\u00fa. Pri cvi\u010den\u00ed nezabudnite d\u00fdcha\u0165 a s\u00fastre\u010fte sa na to, \u017ee pohyb vych\u00e1dza hlavne z bru\u0161n\u00fdch svalov. Tie\u017e dajte pozor, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke.<\/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> Dr\u017ete nohy v ni\u017e\u0161ej polohe (bli\u017e\u0161ie k zemi) alebo si pripnite <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017e na \u010dlenky<\/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\/Feet-crossovers.gif\" alt=\"Ako cvi\u010di\u0165 kmitanie nohami?\" class=\"wp-image-576033\" title=\"Ako cvi\u010di\u0165 kmitanie nohami?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Obr\u00e1ten\u00e9 skracova\u010dky (Reverse Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a pa\u017ee polo\u017ete pozd\u013a\u017e tela. Hlava a horn\u00e1 \u010das\u0165 chrbta zost\u00e1vaj\u00fa mierne zdvihnut\u00e9 nad podlo\u017ekou. Nohy mierne pokr\u010dte v kolen\u00e1ch a zdvihnite ich p\u00e1r centimetrov nad zem. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom kontrolovane pribli\u017eujte pokr\u010den\u00e9 nohy (kolen\u00e1) smerom k hlave. S n\u00e1dychom ich zase sp\u00fa\u0161\u0165ajte do v\u00fdchodiskovej polohy a hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165? <\/strong>Medzi \u010dlenky si umiestnite mal\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dinku<\/a> alebo si na ne pripnite z\u00e1va\u017eie.<\/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=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky?\" class=\"wp-image-576081\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. 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 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\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=\"Ako cvi\u010di\u0165 skracova\u010dky?\" class=\"wp-image-576049\" title=\"Ako cvi\u010di\u0165 skracova\u010dky?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. No\u017enice (Scissors)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>\u013dahnite si na chrb\u00e1t a pa\u017ee polo\u017ete pozd\u013a\u017e tela. Hlavu, horn\u00fa \u010das\u0165 chrbta a mierne pokr\u010den\u00e9 nohy zdvihnite p\u00e1r centimetrov nad zem.<\/li>\n\n\n\n<li><strong>Postup: <\/strong> Aktivujte bru\u0161n\u00e9 svaly a za\u010dnite pri\u0165ahova\u0165 v\u017edy jednu nohu bli\u017e\u0161ie k hrudi a s\u00fa\u010dasne druh\u00fa pokladajte p\u00e1r centimetrov nad zem. Va\u0161e nohy by pri tomto pohybe mali pripom\u00edna\u0165 strihaj\u00face no\u017enice. Pri cvi\u010den\u00ed nezabudnite d\u00fdcha\u0165 a s\u00fastre\u010fte sa na to, \u017ee pohyb vych\u00e1dza hlavne z bru\u0161n\u00fdch svalov. Dajte tie\u017e pozor na to, aby ste mali spodn\u00fa \u010das\u0165 chrbta st\u00e1le na podlo\u017eke. N\u00e1ro\u010dnos\u0165 cviku zv\u00fd\u0161ite, ke\u010f zv\u00e4\u010d\u0161\u00edte rozsah pohybu doln\u00fdch kon\u010dat\u00edn.<\/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 \u010dlenky si m\u00f4\u017eete pripn\u00fa\u0165 <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.<\/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\/Scissor-leg-raises.gif\" alt=\"Ako cvi\u010di\u0165 no\u017enice?\" class=\"wp-image-576097\" title=\"Ako cvi\u010di\u0165 no\u017enice?\"\/><\/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. Skracova\u010dky so zdvihnut\u00fdmi nohami (Raised Legs Crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t, nohy zdvihnite nahor smerom do stropu (m\u00f4\u017eete ich mierne pokr\u010di\u0165 v kolen\u00e1ch) a ruky vzpa\u017ete.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov zdvihnite hlavu aj horn\u00fa \u010das\u0165 chrbta z podlo\u017eky a ruky pribl\u00ed\u017ete k chodidl\u00e1m. Spodn\u00e1 \u010das\u0165 chrbta zost\u00e1va cel\u00fd \u010das na zemi. Sta\u010d\u00ed, ke\u010f sa zdvihnete len o p\u00e1r centimetrov. 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, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Obomi rukami uchopte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a>, <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)\">\u010dinku<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kot\u00fa\u010d<\/a> a zdv\u00edhajte sa k noh\u00e1m rovnak\u00fdm sp\u00f4sobom.<\/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=\"Ako cvi\u010di\u0165 skracova\u010dky so zdvihnut\u00fdmi nohami?\" class=\"wp-image-576145\" title=\"Ako cvi\u010di\u0165 skracova\u010dky so zdvihnut\u00fdmi nohami?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Bo\u010dn\u00e9 skracova\u010dky (Side Crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na bok, spodn\u00fa pa\u017eu natiahnite pred seba a tou hornou sa jemne chy\u0165te za hlavu. Nohy m\u00f4\u017eete mierne pokr\u010di\u0165 v kolen\u00e1ch a dr\u017ete ich p\u00e1r centimetrov nad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-stellar-black-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017ekou<\/a>.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pomocou aktiv\u00e1cie \u0161ikm\u00fdch bru\u0161n\u00fdch svalov zdvihnite hlavu a cel\u00fd trup zo zeme. Z\u00e1rove\u0148 zdv\u00edhajte doln\u00e9 kon\u010datiny a sna\u017ete sa lak\u0165om pa\u017ee za hlavou dotkn\u00fa\u0165 kolena bli\u017e\u0161ej nohy. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie, ale sna\u017ete sa nepoklada\u0165 nohy ani chrb\u00e1t \u00faplne na zem. Potom hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Pa\u017eu, ktor\u00fa m\u00e1te na zemi, pou\u017e\u00edvajte len ako oporu, pohyb by mal vych\u00e1dza\u0165 hlavne z bru\u0161n\u00fdch svalov. Po odcvi\u010den\u00ed s\u00e9rie na jednu stranu urobte cvik aj na druh\u00fa.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, zl\u00e1 koordin\u00e1cia pohybu.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165? <\/strong>Na \u010dlenky si m\u00f4\u017eete pripn\u00fa\u0165 z\u00e1\u0165a\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\/Side-crunches.gif\" alt=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 skracova\u010dky?\" class=\"wp-image-576113\" title=\"Ako cvi\u010di\u0165 bo\u010dn\u00e9 skracova\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\u00fdchodiskov\u00e1 poloha:<\/strong> K\u013eaknite si na zem a prejdite do vzporu v \u013eahu s natiahnut\u00fdmi pa\u017eami. Dlane s roztiahnut\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 opa\u010dnej pa\u017ee. Potom ju s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu.<\/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 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balan\u010dn\u00fa podlo\u017eku<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitloptu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slam ball<\/a>. Pr\u00edpadne si m\u00f4\u017eete na chodidl\u00e1 nasadi\u0165 <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>.<\/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=\"Ako cvi\u010di\u0165 horolezca?\" class=\"wp-image-576001\" title=\"Ako cvi\u010di\u0165 horolezca?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Plank s pri\u0165ahovan\u00edm kolien k lak\u0165u (Plank Knee To Elbow)<\/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 planku na pokr\u010den\u00fdch pa\u017eiach.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom pokr\u010dte jednu nohu a pritiahnite ju smerom k nadlaktiu natiahnutej pa\u017ee. Potom ju vr\u00e1\u0165te do v\u00fdchodiskovej polohy a to ist\u00e9 hne\u010f zopakujte na druh\u00fa stranu.<\/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 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">balan\u010dn\u00fa podlo\u017eku<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacia-lopta-slam-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slam ball<\/a>. Pr\u00edpadne si m\u00f4\u017eete na chodidl\u00e1 nasadi\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovaciu gumu<\/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=\"Ako cvi\u010di\u0165 plank s pri\u0165ahovan\u00edm kolien?\" class=\"wp-image-576065\" title=\"Ako cvi\u010di\u0165 plank s pri\u0165ahovan\u00edm kolien?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Prevliekanie pa\u017ee v bo\u010dnom planku (Side Plank Thread The Needle)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na bok s natiahnut\u00fdmi nohami. Chodidl\u00e1 nechajte polo\u017een\u00e9 na sebe a urobte vzpor na predlakt\u00ed spodnej ruky. Horn\u00fa ruku zdvihnite nahor.<\/li>\n\n\n\n<li><strong>Postup: <\/strong> S v\u00fddychom prevle\u010dte horn\u00fa ruku pod telo a potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy. Hne\u010f nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm a pokra\u010dujte. Po dokon\u010den\u00ed celej s\u00e9rie vyme\u0148te stranu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Preh\u00fdbanie sa v chrbte, klesanie bokov k zemi, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Na z\u00e1p\u00e4stie si m\u00f4\u017eete pripn\u00fa\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\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=\"Ako cvi\u010di\u0165 bo\u010dn\u00fd plank s pri\u0165ahovan\u00edm kolien?\" class=\"wp-image-576129\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_na_brucho_s_vlastnou_vahou\"><\/span>Tr\u00e9ning na brucho s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161iu in\u0161pir\u00e1ciu na tr\u00e9ning brucha bez pom\u00f4cok n\u00e1jdete v na\u0161om 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 Intenz\u00edvny tr\u00e9ning na brucho I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/MiWQ6rOJF0I?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_dalej\"><\/span>Kam \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak h\u013ead\u00e1te \u010fal\u0161ie cviky na boky, \u0161ikm\u00e9 bru\u0161n\u00e9 svaly alebo core len s vlastnou v\u00e1hou, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa chcete zamera\u0165 na spodn\u00e9 brucho, naj\u00fa\u010dinnej\u0161ie cviky n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou.<\/strong><\/a><\/li>\n\n\n\n<li>Na brucho si m\u00f4\u017eete 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<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>In\u0161pir\u00e1ciu na tr\u00e9ning s medicinbalom zase n\u00e1jdete v \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 najlep\u0161\u00edch cvikov s medicinbalom na brucho.<\/a><\/strong><\/li>\n\n\n\n<li>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>Medzi najlep\u0161ie cviky na brucho patr\u00ed plank. Spr\u00e1vne prevedenie a najlep\u0161ie varianty n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-s-vami-stane-ked-budete-robit-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako plank men\u00ed telo? Six-pack, siln\u00fd core aj lep\u0161\u00ed \u0161portov\u00fd v\u00fdkon.<\/strong>&nbsp;<\/a><\/li>\n\n\n\n<li>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 si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uveden\u00e9 cviky v\u00e1m pom\u00f4\u017eu na ceste za vypracovan\u00fdm bruchom. Vybra\u0165 si m\u00f4\u017eete variant s vlastnou v\u00e1hou alebo m\u00f4\u017eete zv\u00fd\u0161i\u0165 n\u00e1ro\u010dnos\u0165 uveden\u00fdmi pom\u00f4ckami. <strong>Tr\u00e9ning brucha zara\u010fte 2- a\u017e 4-kr\u00e1t t\u00fd\u017edenne.<\/strong> Pl\u00e1nujte si ho tak, aby ste dali telu dostato\u010dn\u00fd priestor na regener\u00e1ciu. Pam\u00e4tajte tie\u017e na to, \u017ee <strong>vyrysovan\u00e9 brucho je z\u00e1le\u017eitos\u0165ou celkov\u00e9ho schudnutia<\/strong>. Preto je potrebn\u00e9 okrem tr\u00e9ningu venova\u0165 pozornos\u0165 aj spr\u00e1vne vyskladan\u00e9mu jed\u00e1lni\u010dku.<\/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 \u00fa\u010dinn\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>H\u013ead\u00e1te \u00fa\u010dinn\u00e9 cviky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu na ceste za vyrysovan\u00fdm bru\u0161n\u00fdm pek\u00e1\u010dom? V \u010dl\u00e1nku n\u00e1jdete overen\u00e9 cviky pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. <\/p>\n","protected":false},"author":129,"featured_media":575958,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6171,6058,6157,6139],"filter_section":[],"filter_attribute":[13016,13020,13022,13026],"class_list":{"0":"post-577057","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-brucho","9":"tag-cviky","10":"tag-cviky-s-vlastnou-vahou","11":"tag-domaci-trening","12":"filter_attribute-cviky-na-brucho","13":"filter_attribute-cviky-s-vlastnou-vahou","14":"filter_attribute-domaci-trening-a-hiit","15":"filter_attribute-spravna-technika-cvicenia","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako na vypracovan\u00e9 brucho? 10 naj\u00fa\u010dinnej\u0161\u00edch cvikov pre vyrysovan\u00fd six-pack - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cviky na vyrysovan\u00e9 brucho a six-pack s vlastnou v\u00e1hou i pom\u00f4ckami. 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