{"id":708914,"date":"2025-02-17T11:29:34","date_gmt":"2025-02-17T10:29:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=708914"},"modified":"2025-05-12T11:21:49","modified_gmt":"2025-05-12T09:21:49","slug":"20-minutovy-trening-na-ploche-brucho","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/20-minutovy-trening-na-ploche-brucho\/","title":{"rendered":"Tr\u00e9ning na vypracovan\u00e9 brucho do 15 min\u00fat? Efekt\u00edvny HIIT na six-pack, spodn\u00e9 brucho a boky"},"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\/20-minutovy-trening-na-ploche-brucho\/#Co_je_to_HIIT\" title=\"\u010co je to HIIT?\">\u010co je to HIIT?<\/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\/20-minutovy-trening-na-ploche-brucho\/#Ake_vyhody_ma_HIIT_na_brucho\" title=\"Ak\u00e9 v\u00fdhody m\u00e1 HIIT na brucho?&nbsp;\">Ak\u00e9 v\u00fdhody m\u00e1 HIIT na brucho?&nbsp;<\/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\/20-minutovy-trening-na-ploche-brucho\/#HIIT_na_brucho_2_vzorove_treningy\" title=\"HIIT na brucho: 2 vzorov\u00e9 tr\u00e9ningy\">HIIT na brucho: 2 vzorov\u00e9 tr\u00e9ningy<\/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\/20-minutovy-trening-na-ploche-brucho\/#1_HIIT_na_priame_brusne_svaly_a_spodne_brucho\" title=\"1. HIIT na priame bru\u0161n\u00e9 svaly a spodn\u00e9 brucho\">1. HIIT na priame bru\u0161n\u00e9 svaly a spodn\u00e9 brucho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/20-minutovy-trening-na-ploche-brucho\/#2_HIIT_na_sikme_brusne_svaly_a_stred_tela_CORE\" title=\"2. HIIT na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly a stred tela (CORE)\">2. HIIT na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly a stred tela (CORE)<\/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\/20-minutovy-trening-na-ploche-brucho\/#Intenzivny_trening_brucha\" title=\"Intenz\u00edvny tr\u00e9ning brucha\">Intenz\u00edvny tr\u00e9ning brucha<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/20-minutovy-trening-na-ploche-brucho\/#Kam_dalej\" title=\"Kam \u010falej?&nbsp;\">Kam \u010falej?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/20-minutovy-trening-na-ploche-brucho\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chcete zamaka\u0165 na svojom bru\u0161nom pek\u00e1\u010di, ale m\u00e1te obmedzen\u00fd \u010das na tr\u00e9ning? V tom pr\u00edpade je HIIT na brucho pre v\u00e1s t\u00fdm prav\u00fdm. Stihnete ho odcvi\u010di\u0165 do 15 min\u00fat, <strong>posiln\u00edte priame, \u0161ikm\u00e9 i spodn\u00e9 bru\u0161n\u00e9 svaly, rovnako ako stred tela<\/strong>. Z\u00e1rove\u0148 v\u010faka vysokej intenzite sp\u00e1lite ve\u013ea kal\u00f3ri\u00ed za kr\u00e1tky \u010das, v\u010faka \u010domu podpor\u00edte chudnutie. Tento tr\u00e9ning brucha navy\u0161e zvl\u00e1dnete aj<strong> doma bez pom\u00f4cok<\/strong>, tak\u017ee sa do\u0148 m\u00f4\u017eete rovno pusti\u0165!<\/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=\"Co_je_to_HIIT\"><\/span>\u010co je to HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je skratka pre<strong> high intensity interval training<\/strong>, teda vysokointenz\u00edvny intervalov\u00fd tr\u00e9ning. Ako u\u017e n\u00e1zov napoved\u00e1, kombinuje vysokointenz\u00edvne \u00faseky cvi\u010denia s kr\u00e1tkymi pauzami na odpo\u010dinok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das pracovn\u00e9ho intervalu cvi\u010d\u00edte vo <strong>vysokom tempe<\/strong> a d\u00e1vate do toho maximum, potom nasleduje pauza alebo \u013eah\u0161\u00ed akt\u00edvny pohyb. Tento cyklus sa opakuje, k\u00fdm nedokon\u010d\u00edte cel\u00fa s\u00e9riu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u013a\u017eka intervalov:<\/strong> Obvykle 10 \u2013 60 sek\u00fand cvi\u010denia, pauzy trvaj\u00fa 10 \u2013 60 sek\u00fand.<\/li>\n\n\n\n<li><strong>Progresia:<\/strong> Za\u010diato\u010dn\u00edci maj\u00fa krat\u0161ie \u00faseky cvi\u010denia a dlh\u0161ie pauzy. Cie\u013eom je postupne zvy\u0161ova\u0165 dobu cvi\u010denia a skracova\u0165 pauzy pre vy\u0161\u0161iu efektivitu.<\/li>\n\n\n\n<li><strong>Variabilita:<\/strong> Sk\u00fasen\u00ed \u0161portovci m\u00f4\u017eu namiesto pauzy robi\u0165 menej intenz\u00edvny variant cviku.<\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> Naj\u010dastej\u0161ie 2 \u2013 5 v z\u00e1vislosti od kond\u00edcie a preferovanej d\u013a\u017eky tr\u00e9ningu.<\/li>\n<\/ul>\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\">Ako mera\u0165 intervaly po\u010das HIITu?&nbsp;<\/h3>\n\n\n\n<p>Na stopovanie \u00fasekov cvi\u010denia a odpo\u010dinku m\u00f4\u017eete pou\u017ei\u0165 <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noreferrer noopener\">aplik\u00e1ciu<\/a> v mobile alebo <a href=\"https:\/\/gymbeam.sk\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">workout timer<\/a>, ktor\u00fd je vybaven\u00fd re\u017eimom HIIT s mo\u017enos\u0165ou nastavenia \u013eubovo\u013en\u00fdch intervalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Viac o HIITe sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Klasick\u00e9 kardio alebo HIIT tr\u00e9ning \u2013 \u010do spa\u013euje tuk lep\u0161ie?<\/strong><\/a><\/li>\n\n\n\n<li>Medzi HIIT cvi\u010denie patr\u00ed i tabata, o ktorej sa dozviete viac v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tabata: efekt\u00edvny tr\u00e9ning cel\u00e9ho tela, na ktor\u00fd sta\u010d\u00ed 12 min\u00fat.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/02\/DSC00133-kopie.jpg\" alt=\"\u010co je to HIIT?\" class=\"wp-image-708344\" title=\"\u010co je to HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/DSC00133-kopie.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/DSC00133-kopie-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_vyhody_ma_HIIT_na_brucho\"><\/span>Ak\u00e9 v\u00fdhody m\u00e1 HIIT na brucho?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je efekt\u00edvny a \u010dasovo \u00fasporn\u00fd typ tr\u00e9ningu, ktor\u00fd spestr\u00ed va\u0161u cvi\u010debn\u00fa rutinu. Benefitov m\u00e1 v\u0161ak ove\u013ea viac.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20133]<\/mark><\/sup><\/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. U\u0161etr\u00edte \u010das&nbsp;<\/h3>\n\n\n\n<p>HIIT tr\u00e9ning na brucho je intenz\u00edvny a efekt\u00edvny, tak\u017ee<strong> sta\u010d\u00ed 10 a\u017e 15 min\u00fat, aby ste svaly poriadne zapojili<\/strong>. Preto je to ide\u00e1lna vo\u013eba pre ka\u017ed\u00e9ho, kto nem\u00e1 \u010das na dlh\u00e9 tr\u00e9ningy, ale z\u00e1rove\u0148 t\u00fa\u017ei po vidite\u013en\u00fdch v\u00fdsledkoch.<\/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\">2. Tr\u00e9ning si m\u00f4\u017eete prisp\u00f4sobi\u0165<\/h3>\n\n\n\n<p>M\u00f4\u017eete si zvoli\u0165 cviky na brucho pod\u013ea svojich cie\u013eov, \u010di u\u017e chcete posilni\u0165 core, zamera\u0165 sa na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly alebo spodn\u00e9 brucho.<strong> Navy\u0161e si sami nastav\u00edte intenzitu.<\/strong> Za\u010diato\u010dn\u00edci m\u00f4\u017eu zara\u010fova\u0165 krat\u0161ie \u00faseky cvi\u010denia a dlh\u0161ie pauzy. Pokro\u010dil\u00ed zase m\u00f4\u017eu pauzu skr\u00e1ti\u0165 alebo ju \u00faplne vynecha\u0165 a namiesto nej prida\u0165 cvik s ni\u017e\u0161ou intenzitou. Napr\u00edklad z <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\">planku so zdv\u00edhan\u00edm pa\u017e\u00ed<\/a> m\u00f4\u017eu rovno prejs\u0165 na plank na kolen\u00e1ch.<\/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\">3. Nepotrebujete pom\u00f4cky&nbsp;<\/h3>\n\n\n\n<p>HIIT cvi\u010denie na brucho mo\u017eno robi\u0165 s vlastnou v\u00e1hou, \u010do znamen\u00e1, \u017ee ho <strong>zvl\u00e1dnete aj doma alebo napr\u00edklad na cest\u00e1ch<\/strong>. Sta\u010d\u00ed v\u00e1m len <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eka<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/uteraky\" target=\"_blank\" rel=\"noreferrer noopener\">uter\u00e1k<\/a>, ktor\u00fd si d\u00e1te pod seba a m\u00f4\u017eete za\u010da\u0165 cvi\u010di\u0165. Ak ste v\u0161ak v posil\u0148ovni alebo m\u00e1te doma nejak\u00e9 <a href=\"https:\/\/gymbeam.sk\/pomocky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\">pom\u00f4cky na cvi\u010denie<\/a>, ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1va\u017eia na \u010dlenky<\/a>, <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">balan\u010dn\u00e1 podlo\u017eka<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>, m\u00f4\u017eete ich takisto vyu\u017ei\u0165 a e\u0161te tak zv\u00fd\u0161i\u0165 efektivitu cvi\u010denia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161iu in\u0161pir\u00e1ciu na tr\u00e9ning bez pom\u00f4cok n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/02\/iStock-1171659713-1124x750.jpg\" alt=\"V\u00fdhody HIIT cvi\u010denia\" class=\"wp-image-708360\" title=\"V\u00fdhody HIIT cvi\u010denia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1171659713-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1171659713-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1171659713-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/02\/iStock-1171659713-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Podpor\u00edte spa\u013eovanie tuku<\/h3>\n\n\n\n<p>HIIT je n\u00e1ro\u010dn\u00fd tr\u00e9ning, po\u010das ktor\u00e9ho <strong>sp\u00e1lite ve\u013ea kal\u00f3ri\u00ed za kr\u00e1tky \u010das<\/strong>. Nakopnete tak metabolizmus, ktor\u00fd pofr\u010d\u00ed na vy\u0161\u0161ie obr\u00e1tky e\u0161te nieko\u013eko hod\u00edn po cvi\u010den\u00ed. Po intenz\u00edvnom tr\u00e9ningu, ke\u010f m\u00e1 telo vy\u0161\u0161iu spotrebu kysl\u00edka, toti\u017e trv\u00e1 dlh\u0161ie, ne\u017e sa vr\u00e1ti do pokojov\u00e9ho stavu. Tento efekt sa naz\u00fdva<strong> EPOC (excess post exercise oxygen consumption)<\/strong>, \u010do je skratka z anglick\u00e9ho n\u00e1zvu pre zv\u00fd\u0161en\u00fa spotrebu kysl\u00edka po cvi\u010den\u00ed. V\u010faka tomu budete spa\u013eova\u0165 extra kal\u00f3rie e\u0161te nieko\u013eko hod\u00edn po skon\u010den\u00ed tr\u00e9ningu. To sa hod\u00ed najm\u00e4 pri chudnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ktor\u00fd typ tr\u00e9ningu v\u00e1m pom\u00f4\u017ee sp\u00e1li\u0165 najviac kal\u00f3ri\u00ed, a podpori\u0165 tak chudnutie, dozviete sa to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/strong><\/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\">5. Zamak\u00e1te na six-packu<\/h3>\n\n\n\n<p>Vypracovan\u00e9 bru\u0161n\u00e9 svaly nielen\u017ee skvele vyzeraj\u00fa, ale zvy\u0161uj\u00fa tie\u017e <strong>funk\u010dn\u00fa silu cel\u00e9ho tela<\/strong>. Na ich dosiahnutie je v\u0161ak d\u00f4le\u017eit\u00e9 cvi\u010di\u0165 pravidelne, aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne. HIIT je efekt\u00edvny typ cvi\u010denia, ktor\u00fd<strong> rozhodne stoj\u00ed za to zaradi\u0165 do tr\u00e9ningu brucha<\/strong>. Najlep\u0161ie v\u00fdsledky v r\u00e1mci budovania tehli\u010diek na bruchu v\u0161ak dosiahnete, ke\u010f komplexne uprav\u00edte aj jed\u00e1lni\u010dek a svojmu cie\u013eu prisp\u00f4sob\u00edte aj ostatn\u00e9 tr\u00e9ningy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etko o tom, ako upravi\u0165 jed\u00e1lni\u010dek i tr\u00e9ning a schudn\u00fa\u0165 brucho, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Osved\u010den\u00fd n\u00e1vod na six-pack: strava a tr\u00e9ning pre vypracovan\u00e9 brucho.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29120,36229,36304,95077\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_na_brucho_2_vzorove_treningy\"><\/span>HIIT na brucho: 2 vzorov\u00e9 tr\u00e9ningy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do HIITu na brucho m\u00f4\u017eete zaradi\u0165 cviky pod\u013ea vlastn\u00fdch cie\u013eov a prisp\u00f4sobi\u0165 si tak d\u013a\u017eku intervalu cvi\u010denia a pauzy. Ni\u017e\u0161ie n\u00e1jdete 2 vzorov\u00e9 tr\u00e9ningy. Prv\u00fd obsahuje cviky na brucho, ktor\u00e9 s\u00fa zameran\u00e9 prim\u00e1rne na priame a spodn\u00e9 bru\u0161n\u00e9 svaly. Druh\u00fd je zase zacielen\u00fd najm\u00e4 na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly a stred tela. Cviky si v\u0161ak m\u00f4\u017eete premie\u0161a\u0165 pod\u013ea svojich preferenci\u00ed a cie\u013eov. Na svoje si tak pr\u00edde ka\u017ed\u00fd, kto m\u00e1 za cie\u013e z\u00edska\u0165<strong>&nbsp;ploch\u00e9, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/6-zarucenych-cvikov-na-vysnivany-sixpack\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vypracovan\u00e9 a \u0161t\u00edhle brucho<\/strong><\/a> i <strong>siln\u00fd core.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_HIIT_na_priame_brusne_svaly_a_spodne_brucho\"><\/span>1. HIIT na priame bru\u0161n\u00e9 svaly a spodn\u00e9 brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento tr\u00e9ning je ide\u00e1lny pre ka\u017ed\u00e9ho, kto chce<strong> zamaka\u0165 na <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>six-packu<\/strong><\/a><strong> a zamera\u0165 sa na spodn\u00e9 brucho<\/strong>. Pred cvi\u010den\u00edm sa mierne zahrejte, napr\u00edklad jumping jackmi alebo behan\u00edm na mieste, a rozh\u00fdbte svaly cel\u00e9ho tela. Potom u\u017e nezost\u00e1va ni\u010d in\u00e9, len sa pusti\u0165 do cvikov na brucho v tomto HIITe.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sch\u00e9ma tr\u00e9ningu: <\/strong>30 s cvi\u010denia, 15 s pauza, 4 kol\u00e1<\/li>\n\n\n\n<li><strong>Pauza medzi s\u00e9riami:<\/strong> 20 sek\u00fand<\/li>\n\n\n\n<li><strong>Po\u010det cvikov: <\/strong>5<\/li>\n\n\n\n<li><strong>D\u013a\u017eka tr\u00e9ningu:<\/strong> 15 min\u00fat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pri\u0165ahovanie kolien k hrudn\u00edku v \u013eahu (single leg stretch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa chrbtom na <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>. Hlavu, horn\u00fa \u010das\u0165 chrbta a natiahnut\u00e9 nohy zdvihnite p\u00e1r centimetrov nad zem. Aktivujte stred tela a s\u00fastre\u010fte sa na udr\u017eanie spodnej \u010dasti chrbta celou plochou na podlo\u017eke.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S n\u00e1dychom pritiahnite obomi rukami koleno jednej nohy k hrudn\u00edku. S v\u00fddychom nohu op\u00e4\u0165 natiahnite a pritiahnite druh\u00fa. Takto pokra\u010dujte a\u017e do konca intervalu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Na \u010dlenky si pripnite <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1va\u017eie<\/a> alebo si na chodidl\u00e1 natiahnite <a href=\"https:\/\/gymbeam.sk\/set-posilnovacich-gum-resistance-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posil\u0148ovaciu gumu s uzatvoren\u00fdm obvodom<\/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.sk\/blog\/wp-content\/uploads\/2025\/02\/pritahovai-kolene-k-hrudniku-v-leze.gif\" alt=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien k hrudn\u00edku v \u013eahu?\" class=\"wp-image-708440\" title=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolien k hrudn\u00edku v \u013eahu?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Rolovanie do sedu (roll up)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa na chrb\u00e1t s natiahnut\u00fdmi nohami a vzpa\u017ete.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom sa pomocou aktiv\u00e1cie bru\u0161n\u00fdch svalov plynule zdvihnite s natiahnut\u00fdmi pa\u017eami a\u017e do sedu, len s miernym pokr\u010den\u00edm doln\u00fdch kon\u010dat\u00edn. Potom sa s n\u00e1dychom kontrolovane 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, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Obomi rukami uchopte <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kot\u00fa\u010d<\/a> a zdv\u00edhajte sa 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.sk\/blog\/wp-content\/uploads\/2025\/02\/sit-up-s-natazenymi-nohami.gif\" alt=\"Ako cvi\u010di\u0165 rolovanie do sedu?\" class=\"wp-image-708472\" title=\"Ako cvi\u010di\u0165 rolovanie do sedu?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. 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. Dajte tie\u017e 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 href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">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.sk\/blog\/wp-content\/uploads\/2025\/02\/nuzky.gif\" alt=\"Ako cvi\u010di\u0165 kmitanie nohami?\" class=\"wp-image-708424\" title=\"Ako cvi\u010di\u0165 kmitanie nohami?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pri\u0165ahovanie kolena k hrudn\u00edku s tlesknut\u00edm (clapping crunches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Posa\u010fte sa na podlo\u017eku a trup dajte do mierneho z\u00e1klonu s t\u00fdm, \u017ee chrb\u00e1t dr\u017ete v prirodzenom zakriven\u00ed a hlavu v pred\u013a\u017een\u00ed chrbtice. Mierne pokr\u010den\u00e9 nohy zdvihnite p\u00e1r centimetrov nad zem. Natiahnut\u00e9 pa\u017ee zdvihnite a dr\u017ete pozd\u013a\u017e tela. Aktivujte stred tela.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom pritiahnite koleno jednej nohy k hrudn\u00edku a potom pod n\u00edm tlesknite. S n\u00e1dychom vr\u00e1\u0165te nohu do v\u00fdchodiskovej polohy a nadvia\u017ete opakovan\u00edm na druh\u00fa nohu. Takto pokra\u010dujte a\u017e do konca cel\u00e9ho intervalu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/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 href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">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.sk\/blog\/wp-content\/uploads\/2025\/02\/pritahovai-kolene-k-hrudniku.gif\" alt=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolena k hrudn\u00edku?\" class=\"wp-image-708456\" title=\"Ako cvi\u010di\u0165 pri\u0165ahovanie kolena k hrudn\u00edku?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Obr\u00e1ten\u00e9 skracova\u010dky s natiahnut\u00fdmi nohami (reverse crunches with leg raise)&nbsp;<\/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, pr\u00edpadne ich zasu\u0148te trochu pod zadok ako oporu. 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 pri\u0165ahujte mierne pokr\u010den\u00e9 nohy smerom k telu a potom zdvihnite panvu i spodn\u00fa \u010das\u0165 chrbta nieko\u013eko centimetrov nad zem. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej polohy a cvik zopakujte. S\u00fastre\u010fte sa na to, aby pohyb vych\u00e1dzal najm\u00e4 z bru\u0161n\u00fdch svalov.<\/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 dajte mal\u00fa <a href=\"https:\/\/gymbeam.sk\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010dinku<\/a> alebo si na ne pripnite <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-1kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1va\u017eie<\/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.sk\/blog\/wp-content\/uploads\/2025\/02\/zvedani-natazenych-nohou-a-panve.gif\" alt=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky?\" class=\"wp-image-708536\" title=\"Ako cvi\u010di\u0165 obr\u00e1ten\u00e9 skracova\u010dky?\"\/><\/figure>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_HIIT_na_sikme_brusne_svaly_a_stred_tela_CORE\"><\/span>2. HIIT na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly a stred tela (CORE)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento tr\u00e9ning je ide\u00e1lny pre ka\u017ed\u00e9ho, kto chce zamaka\u0165 na strede tela a zamera\u0165 sa na \u0161ikm\u00e9 bru\u0161n\u00e9 svaly (boky). Tie funguj\u00fa ako tak\u00fd <strong>prirodzen\u00fd korzet, ktor\u00fd pom\u00e1ha s\u0165ahova\u0165 a spev\u0148ova\u0165 oblas\u0165 brucha<\/strong>. Pred cvi\u010den\u00edm sa mierne zahrejte, napr\u00edklad jumping jackmi alebo behan\u00edm na mieste, a rozh\u00fdbte svaly cel\u00e9ho tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sch\u00e9ma tr\u00e9ningu: <\/strong>40 s cvi\u010denia, 20 s pauza, 3 kol\u00e1<\/li>\n\n\n\n<li><strong>Pauza medzi s\u00e9riami:<\/strong> 15 sek\u00fand<\/li>\n\n\n\n<li><strong>Po\u010det cvikov: <\/strong>5 (cvik \u010d. 4 odcvi\u010dte najprv na jednu stranu a v \u010fal\u0161om pracovnom intervale na druh\u00fa)<\/li>\n\n\n\n<li><strong>D\u013a\u017eka tr\u00e9ningu:<\/strong> 15 min\u00fat<\/li>\n<\/ul>\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. Striedanie planku na predlakt\u00ed a natiahnut\u00fdch pa\u017eiach (plank up-downs)<\/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 z\u00e1kladn\u00e9ho planku. Nepreh\u00fdbajte sa v chrbte, najm\u00e4 v bedrovej oblasti.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom sa zdvihnite do planku na natiahnut\u00fdch pa\u017eiach a potom sa hne\u010f s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie. Takto pokra\u010dujte a\u017e do konca intervalu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Preh\u00fdbanie sa v chrbte, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165? <\/strong>Pou\u017eite <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1\u0165a\u017eov\u00fa vestu<\/a> alebo poproste par\u0165\u00e1ka, aby v\u00e1m na chrb\u00e1t polo\u017eil <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kot\u00fa\u010d<\/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.sk\/blog\/wp-content\/uploads\/2025\/02\/stridavy-plank-na-predlokti-a-natazenych-pazich.gif\" alt=\"Ako cvi\u010di\u0165 plank na predlakt\u00ed a natiahnut\u00fdch pa\u017eiach?\" class=\"wp-image-708504\" title=\"Ako cvi\u010di\u0165 plank na predlakt\u00ed a natiahnut\u00fdch pa\u017eiach?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Striedav\u00e9 pokladanie n\u00f4h (single leg heel taps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a pa\u017ee polo\u017ete ved\u013ea tela. Nohy zdvihnite a pokr\u010dte do 90 stup\u0148ov. Aktivujte bru\u0161n\u00e9 svaly.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom sa p\u00e4tou jednej nohy dotknite podlo\u017eky a s n\u00e1dychom ju vr\u00e1\u0165te sp\u00e4\u0165. To ist\u00e9 zopakujte s druhou nohou. Chrb\u00e1t sa celou plochou dot\u00fdka podlo\u017eky po cel\u00fd \u010das cviku. S\u00fastre\u010fte sa tie\u017e na to, aby pohyb vych\u00e1dzal hlavne z bru\u0161n\u00fdch svalov.<\/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>N\u00e1ro\u010dnos\u0165 zv\u00fd\u0161ite, ke\u010f nohy mierne narovn\u00e1te, pripnete si z\u00e1\u0165a\u017e na \u010dlenky alebo si d\u00e1te nad kolen\u00e1 <a href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">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.sk\/blog\/wp-content\/uploads\/2025\/02\/stridave-pokladani-paty.gif\" alt=\"Ako cvi\u010di\u0165 striedav\u00e9 pokladanie n\u00f4h?\" class=\"wp-image-708488\" title=\"Ako cvi\u010di\u0165 striedav\u00e9 pokladanie n\u00f4h?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cyklistick\u00e9 skracova\u010dky (bicycle crunch)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> \u013dahnite si na chrb\u00e1t a natiahnut\u00e9 nohy zdvihnite p\u00e1r centimetrov nad zem. Dot\u00fdkajte sa len mierne prstami hlavy a lakte dr\u017ete otvoren\u00e9. Spodn\u00fa \u010das\u0165 chrbta dr\u017ete cel\u00fd \u010das prilepen\u00fa k podlo\u017eke.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Aktivujte bru\u0161n\u00e9 svaly a s v\u00fddychom pritiahnite \u013eav\u00e9 koleno k prav\u00e9mu lak\u0165u, potom hne\u010f prav\u00e9 koleno k \u013eav\u00e9mu lak\u0165u. Pokra\u010dujte v dynamickom striedan\u00ed pri\u0165ahovania a na\u0165ahovania doln\u00fdch kon\u010dat\u00edn. Pri cvi\u010den\u00ed sa s\u00fastre\u010fte na pravideln\u00e9 d\u00fdchanie a dajte pozor, aby sa v\u00e1m spodn\u00e1 \u010das\u0165 chrbta nezdv\u00edhala z podlo\u017eky.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadmern\u00e9 tla\u010denie rukami do hlavy, mal\u00fd rozsah pohybu, nedostato\u010dn\u00e1 aktiv\u00e1cia bru\u0161n\u00fdch svalov, preh\u00fdbanie sa v bedr\u00e1ch.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165? <\/strong>N\u00e1ro\u010dnos\u0165 zv\u00fd\u0161ite, ke\u010f si pripnete z\u00e1\u0165a\u017e na \u010dlenky alebo si d\u00e1te na chodidl\u00e1 <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">posil\u0148ovaciu gumu s uzatvoren\u00fdm obvodom<\/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.sk\/blog\/wp-content\/uploads\/2025\/02\/kolo.gif\" alt=\"Ako cvi\u010di\u0165 cyklistick\u00e9 skracova\u010dky?\" class=\"wp-image-708408\" title=\"Ako cvi\u010di\u0165 cyklistick\u00e9 skracova\u010dky?\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Dotyky proti\u013eahl\u00fdch kon\u010dat\u00edn v \u013eahu (single leg toe touches)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Polo\u017ete sa chrbtom na podlo\u017eku. Jednu ruku vzpa\u017ete a opa\u010dn\u00fa nohu nechajte natiahnut\u00fa. Druh\u00fa ruku potom prilo\u017ete dla\u0148ou k hlave a druh\u00fa nohu zase pokr\u010dte v kolene. Spodn\u00fa \u010das\u0165 chrbta dr\u017ete cel\u00fd \u010das prilepen\u00fa k podlo\u017eke.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> S v\u00fddychom zdvihnite natiahnut\u00fa ruku i nohu a sna\u017ete sa prstami dotkn\u00fa\u0165 palca opa\u010dnej nohy. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm. Dokon\u010dite cel\u00fd interval a potom s \u010fal\u0161\u00edm cvi\u010debn\u00fdm \u00fasekom vyme\u0148te strany.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Ako si cvik s\u0165a\u017ei\u0165?<\/strong> Do pracuj\u00facej ruky si vezmite <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/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.sk\/blog\/wp-content\/uploads\/2025\/02\/sikme-zkracovacky.gif\" alt=\"Ako cvi\u010di\u0165 \u0161ikm\u00e9 skracova\u010dky?\" class=\"wp-image-708520\" title=\"Ako cvi\u010di\u0165 \u0161ikm\u00e9 skracova\u010dky?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intenzivny_trening_brucha\"><\/span>Intenz\u00edvny tr\u00e9ning brucha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zacvi\u010di\u0165 si m\u00f4\u017eete aj pod\u013ea n\u00e1\u0161ho workout videa, ktor\u00e9 obsahuje cviky na brucho s vlastnou v\u00e1hou.&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\" 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 aligncenter 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?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak h\u013ead\u00e1te \u010fal\u0161ie cviky bez pom\u00f4cok, ktor\u00e9 sa hodia do HIITu, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Cvi\u010denie brucha si m\u00f4\u017eete spestri\u0165 aj kruhov\u00fdm tr\u00e9ningom, in\u0161pir\u00e1cia na v\u00e1s \u010dak\u00e1 v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kruhov\u00fd tr\u00e9ning brucha: cesta k six-packu a siln\u00e9mu stredu tela.&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 href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><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 href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/\"><strong>13 najlep\u0161\u00edch cvikov na spevnenie brucha s fitloptou.<\/strong><\/a><\/li>\n\n\n\n<li>Aj s medicinbalom si m\u00f4\u017eete vytvori\u0165 komplexn\u00fd tr\u00e9ning na brucho. Cviky n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-brucho-s-medicinbalom\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najlep\u0161\u00edch cvikov s medicinbalom na brucho.<\/strong><\/a><\/li>\n\n\n\n<li>Ak m\u00e1te posil\u0148ovaciu gumu, m\u00f4\u017eete si s \u0148ou zacvi\u010di\u0165 pod\u013ea \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/9-cvikov-na-brucho-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najlep\u0161\u00edch cvikov na brucho s posil\u0148ovacou gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Ak m\u00e1te len p\u00e1r min\u00fat na tr\u00e9ning brucha, vysk\u00fa\u0161ajte cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho.<\/strong><\/a><\/li>\n\n\n\n<li>Zauj\u00edma v\u00e1s, ako schudn\u00fa\u0165 brucho? Praktick\u00e9 rady n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li>\n\n\n\n<li>Lieky na chudnutie z brucha neexistuj\u00fa a ani skl\u00e1pa\u010dky v\u00e1m s t\u00fdm ve\u013emi nepom\u00f4\u017eu. \u010co sa naozaj s telom deje, ke\u010f pravidelne cvi\u010d\u00edte skl\u00e1pa\u010dky, sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Skl\u00e1pa\u010dky a sed-\u013eahy: pre\u010do v\u00e1m nepom\u00f4\u017eu schudn\u00fa\u0165 z brucha?&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Chcete sa dozvedie\u0165, na ak\u00e9 percento tuku je potrebn\u00e9 schudn\u00fa\u0165, aby boli vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? To v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je skvelou vo\u013ebou pre ka\u017ed\u00e9ho, kto chce efekt\u00edvne <strong>precvi\u010di\u0165 bru\u0161n\u00e9 svaly bez pom\u00f4cok<\/strong>. Tr\u00e9ning budete ma\u0165 navy\u0161e hotov\u00fd do 15 min\u00fat, \u010do je v\u00fdhodou najm\u00e4 po\u010das hektick\u00fdch dn\u00ed, ke\u010f nie je \u010das na dlh\u0161ie cvi\u010denie. V\u010faka vysokej intenzite sp\u00e1lite ve\u013ea kal\u00f3ri\u00ed a nakopnete metabolizmus. HIIT si takisto m\u00f4\u017eete <strong>upravi\u0165 pod\u013ea svojej v\u00fdkonnosti<\/strong>. Prisp\u00f4sobte si d\u013a\u017eku pracovn\u00e9ho intervalu i pauzy, a ak patr\u00edte medzi pokro\u010dil\u00fdch, vysk\u00fa\u0161ajte aj n\u00e1ro\u010dnej\u0161ie varianty cvikov so z\u00e1\u0165a\u017eou. HIIT tak spestr\u00ed ka\u017ed\u00fd tr\u00e9ningov\u00fd pl\u00e1n.<\/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 HIIT s cvikmi na brucho.&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 r\u00fdchly, ale z\u00e1rove\u0148 efekt\u00edvny tr\u00e9ning brucha, ktor\u00fd zvl\u00e1dnete aj v pohodl\u00ed domova? V \u010dl\u00e1nku n\u00e1jdete 2 vzorov\u00e9 intervalov\u00e9 tr\u00e9ningy s cvikmi na six-pack, spodn\u00e9 brucho i boky. S\u00fa medzi nimi z\u00e1kladn\u00e9 varianty s vlastnou v\u00e1hou a pre pokro\u010dil\u00fdch nech\u00fdbaj\u00fa ani tipy, ako si zv\u00fd\u0161i\u0165 z\u00e1\u0165a\u017e s pom\u00f4ckami.<\/p>\n","protected":false},"author":129,"featured_media":708266,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6171,6157,6139,6108],"filter_section":[],"filter_attribute":[13021,13016,13020,13022],"class_list":{"0":"post-708914","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-brucho","9":"tag-cviky-s-vlastnou-vahou","10":"tag-domaci-trening","11":"tag-hiit-trening","12":"filter_attribute-cviky-a-treningy-s-pomockami","13":"filter_attribute-cviky-na-brucho","14":"filter_attribute-cviky-s-vlastnou-vahou","15":"filter_attribute-domaci-trening-a-hiit","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>Tr\u00e9ning na vypracovan\u00e9 brucho do 15 min\u00fat? 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