{"id":716156,"date":"2025-03-24T09:00:00","date_gmt":"2025-03-24T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/"},"modified":"2025-05-22T14:40:24","modified_gmt":"2025-05-22T12:40:24","slug":"15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften","status":"publish","type":"post","link":"https:\/\/gymbeam.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/","title":{"rendered":"15-min\u00fctiges Training f\u00fcr die Bauchmuskulatur? Ein effektives HIIT f\u00fcr Sixpack, untere Bauchmuskeln und H\u00fcften"},"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.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#Co_je_to_HIIT\" title=\"Co je to HIIT?\">Co 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.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#Jake_vyhody_ma_HIIT_na_bricho\" title=\"Jak\u00e9 v\u00fdhody m\u00e1 HIIT na b\u0159icho?\">Jak\u00e9 v\u00fdhody m\u00e1 HIIT na b\u0159icho?<\/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.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#HIIT_na_bricho_2_vzorove_treninky\" title=\"HIIT na b\u0159icho: 2 vzorov\u00e9 tr\u00e9ninky\">HIIT na b\u0159icho: 2 vzorov\u00e9 tr\u00e9ninky<\/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.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#1_HIIT_na_prime_brisni_svaly_a_spodni_bricho\" title=\"1. HIIT na p\u0159\u00edm\u00e9 b\u0159i\u0161n\u00ed svaly a spodn\u00ed b\u0159icho\">1. HIIT na p\u0159\u00edm\u00e9 b\u0159i\u0161n\u00ed svaly a spodn\u00ed b\u0159icho<\/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.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#2_HIIT_na_sikme_brisni_svaly_a_stred_tela_CORE\" title=\"2. HIIT na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly a st\u0159ed t\u011bla (CORE)\">2. HIIT na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly a st\u0159ed t\u011bla (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.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#Intenzivni_trenink_bricha\" title=\"Intenzivn\u00ed tr\u00e9nink b\u0159icha\">Intenzivn\u00ed tr\u00e9nink b\u0159icha<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/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.at\/blog\/15-minuetiges-training-fuer-die-bauchmuskulatur-ein-effektives-hiit-fuer-sixpack-untere-bauchmuskeln-und-hueften\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chcete zamakat na sv\u00e9m b\u0159i\u0161n\u00edm pek\u00e1\u010di, ale m\u00e1te omezen\u00fd \u010das na tr\u00e9nink? V tom p\u0159\u00edpad\u011b je HIIT na b\u0159icho pro v\u00e1s t\u00edm prav\u00fdm. Stihnete ho odcvi\u010dit do 15 minut, <strong>pos\u00edl\u00edte p\u0159\u00edm\u00e9, \u0161ikm\u00e9 i spodn\u00ed b\u0159i\u0161n\u00ed svaly, stejn\u011b jako st\u0159ed t\u011bla.<\/strong> Z\u00e1rove\u0148 d\u00edky vysok\u00e9 intenzit\u011b sp\u00e1l\u00edte spoustu kalori\u00ed za kr\u00e1tk\u00fd \u010das, d\u00edky \u010demu\u017e podpo\u0159\u00edte hubnut\u00ed. Tento tr\u00e9nink b\u0159icha nav\u00edc zvl\u00e1dnete i<strong> doma bez pom\u016fcek, <\/strong>tak\u017ee se do n\u011bj m\u016f\u017eete rovnou pustit! <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_HIIT\"><\/span>Co je to HIIT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>HIIT je zkratka pro<strong> High Intensity Interval Training,<\/strong> tedy vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink. Jak u\u017e n\u00e1zev napov\u00edd\u00e1, kombinuje vysoce intenzivn\u00ed \u00faseky cvi\u010den\u00ed s kr\u00e1tk\u00fdmi pauzami na odpo\u010dinek. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>B\u011bhem pracovn\u00edho intervalu cvi\u010d\u00edte ve <strong>vysok\u00e9m tempu<\/strong> a d\u00e1v\u00e1te do toho maximum, pot\u00e9 n\u00e1sleduje pauza nebo leh\u010d\u00ed aktivn\u00ed pohyb. Tento cyklus se opakuje, dokud nedokon\u010d\u00edte celou s\u00e9rii.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e9lka interval\u016f:<\/strong> Obvykle 10\u201360 sekund cvi\u010den\u00ed, pauzy trvaj\u00ed 10\u201360 sekund.<\/li>\n\n\n\n<li><strong>Progrese:<\/strong> Za\u010d\u00e1te\u010dn\u00edci maj\u00ed krat\u0161\u00ed \u00faseky cvi\u010den\u00ed a del\u0161\u00ed pauzy. C\u00edlem je postupn\u011b zvy\u0161ovat dobu cvi\u010den\u00ed a zkracovat pauzy pro vy\u0161\u0161\u00ed efektivitu.<\/li>\n\n\n\n<li><strong>Variabilita:<\/strong> Zku\u0161en\u00ed sportovci mohou m\u00edsto pauzy prov\u00e1d\u011bt m\u00e9n\u011b intenzivn\u00ed variantu cviku.<\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> Nej\u010dast\u011bji 2\u20135 v z\u00e1vislosti na kondici a preferovan\u00e9 d\u00e9lce tr\u00e9ninku.<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Jak m\u011b\u0159it intervaly b\u011bhem HIITu? <\/h3>\n\n<p>Na stopov\u00e1n\u00ed \u00fasek\u016f cvi\u010den\u00ed a odpo\u010dinku m\u016f\u017eete pou\u017e\u00edt <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noreferrer noopener\">aplikaci<\/a> v mobilu nebo <a href=\"https:\/\/gymbeam.cz\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">workout timer<\/a>, kter\u00fd je vybaven re\u017eimem HIIT s mo\u017enost\u00ed nastaven\u00ed libovoln\u00fdch interval\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>V\u00edce o HIITu se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Klasick\u00e9 kardio nebo HIIT tr\u00e9nink \u2013 Co spaluje tuk l\u00e9pe?<\/strong><\/a><\/li>\n\n\n\n<li>Mezi HIIT cvi\u010den\u00ed pat\u0159\u00ed i tabata, o kter\u00e9 se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tabata-trenink\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tabata: Efektivn\u00ed tr\u00e9nink cel\u00e9ho t\u011bla, na kter\u00fd sta\u010d\u00ed 12 minut.<\/strong><\/a><\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/DSC00133-kopie.jpg\" alt=\"Co je to HIIT?\" class=\"wp-image-708344\" title=\"Co 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_vyhody_ma_HIIT_na_bricho\"><\/span>Jak\u00e9 v\u00fdhody m\u00e1 HIIT na b\u0159icho? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>HIIT je efektivn\u00ed a \u010dasov\u011b \u00fasporn\u00fd typ tr\u00e9ninku, kter\u00fd zpest\u0159\u00ed va\u0161i cvi\u010debn\u00ed rutinu. Benefit\u016f m\u00e1 v\u0161ak mnohem v\u00edce. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20133]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. U\u0161et\u0159\u00edte \u010das <\/h3>\n\n<p>HIIT tr\u00e9nink na b\u0159icho je intenzivn\u00ed a efektivn\u00ed, tak\u017ee<strong> sta\u010d\u00ed 10\u201315 minut, abyste svaly po\u0159\u00e1dn\u011b zapojili.<\/strong> Proto je to ide\u00e1ln\u00ed volba pro ka\u017ed\u00e9ho, kdo nem\u00e1 \u010das na dlouh\u00e9 tr\u00e9ninky, ale z\u00e1rove\u0148 tou\u017e\u00ed po viditeln\u00fdch v\u00fdsledc\u00edch.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Tr\u00e9nink si m\u016f\u017eete p\u0159izp\u016fsobit<\/h3>\n\n<p>M\u016f\u017eete si zvolit cviky na b\u0159icho podle sv\u00fdch c\u00edl\u016f, a\u0165 u\u017e chcete pos\u00edlit core, zam\u011b\u0159it se na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly nebo spodn\u00ed b\u0159icho.<strong> Nav\u00edc si sami nastav\u00edte intenzitu.<\/strong> Za\u010d\u00e1te\u010dn\u00edci mohou za\u0159azovat krat\u0161\u00ed \u00faseky cvi\u010den\u00ed a del\u0161\u00ed pauzy. Pokro\u010dil\u00ed zase pauzu zkr\u00e1tit nebo ji \u00fapln\u011b vynechat a m\u00edsto n\u00ed p\u0159idat cvik o ni\u017e\u0161\u00ed intenzit\u011b. Nap\u0159\u00edklad z <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\">planku se zved\u00e1n\u00edm pa\u017e\u00ed<\/a> mohou rovnou p\u0159ej\u00edt na plank na kolenou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3. Nepot\u0159ebujete pom\u016fcky <\/h3>\n\n<p>HIIT cvi\u010den\u00ed na b\u0159icho lze prov\u00e1d\u011bt s vlastn\u00ed vahou, co\u017e znamen\u00e1, \u017ee ho <strong>zvl\u00e1dnete i doma nebo t\u0159eba na cest\u00e1ch.<\/strong> Sta\u010d\u00ed v\u00e1m jen <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eka<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/rucniky\" target=\"_blank\" rel=\"noreferrer noopener\">ru\u010dn\u00edk<\/a>, kter\u00fd si d\u00e1te pod sebe a m\u016f\u017eete za\u010d\u00edt cvi\u010dit. Pokud jste v\u0161ak v posilovn\u011b nebo m\u00e1te doma n\u011bjak\u00e9 <a href=\"https:\/\/gymbeam.cz\/pomucky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">pom\u016fcky na cvi\u010den\u00ed<\/a>, jako jsou <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1va\u017e\u00ed na kotn\u00edky<\/a>, <a href=\"https:\/\/gymbeam.cz\/balancni-podlozka-half-ball-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">balan\u010dn\u00ed podlo\u017eka<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>, m\u016f\u017eete je rovn\u011b\u017e vyu\u017e\u00edt, a je\u0161t\u011b tak zv\u00fd\u0161it efektivitu cvi\u010den\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dal\u0161\u00ed inspiraci na tr\u00e9nink bez pom\u016fcek najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/p>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/iStock-1171659713-1124x750.jpg\" alt=\"V&#xFD;hody HIIT cvi&#x10D;en&#xED;\" class=\"wp-image-708360\" title=\"V&#xFD;hody HIIT cvi&#x10D;en&#xED;\" 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<h3 class=\"wp-block-heading\">4. Podpo\u0159\u00edte spalov\u00e1n\u00ed tuku<\/h3>\n\n<p>HIIT je n\u00e1ro\u010dn\u00fd tr\u00e9nink, b\u011bhem kter\u00e9ho<strong> sp\u00e1l\u00edte spoustu kalori\u00ed za kr\u00e1tk\u00fd \u010das. <\/strong>Nakopnete tak metabolismus, kter\u00fd pojede na vy\u0161\u0161\u00ed obr\u00e1tky je\u0161t\u011b n\u011bkolik hodin po cvi\u010den\u00ed. Po intenzivn\u00edm tr\u00e9ninku, kdy m\u00e1 t\u011blo vy\u0161\u0161\u00ed spot\u0159ebu kysl\u00edku, toti\u017e trv\u00e1 d\u00e9le, ne\u017e se vr\u00e1t\u00ed do klidov\u00e9ho stavu. Tento efekt se naz\u00fdv\u00e1<strong> EPOC (Excess Post Exercise Oxygen Consumption),<\/strong> co\u017e je zkratka z anglick\u00e9ho n\u00e1zvu pro zv\u00fd\u0161enou spot\u0159ebu kysl\u00edku po cvi\u010den\u00ed. D\u00edky tomu budete spalovat extra kalorie je\u0161t\u011b n\u011bkolik hodin po skon\u010den\u00ed tr\u00e9ninku. To se hod\u00ed zejm\u00e9na p\u0159i hubnut\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, kter\u00fd typ tr\u00e9ninku v\u00e1m pom\u016f\u017ee sp\u00e1lit nejv\u00edce kalori\u00ed, a podpo\u0159it tak hubnut\u00ed, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5. Zamak\u00e1te na six-packu<\/h3>\n\n<p>Vypracovan\u00e9 b\u0159i\u0161n\u00ed svaly nejen skv\u011ble vypadaj\u00ed, ale tak\u00e9 zvy\u0161uj\u00ed <strong>funk\u010dn\u00ed s\u00edlu cel\u00e9ho t\u011bla. <\/strong>Pro jejich dosa\u017een\u00ed je v\u0161ak d\u016fle\u017eit\u00e9 cvi\u010dit pravideln\u011b, alespo\u0148 2kr\u00e1t t\u00fddn\u011b. HIIT je efektivn\u00edm typem cvi\u010den\u00ed, kter\u00fd<strong> rozhodn\u011b stoj\u00ed za to za\u0159adit do tr\u00e9ninku b\u0159icha. <\/strong>Nejlep\u0161\u00edch v\u00fdsledk\u016f v r\u00e1mci budov\u00e1n\u00ed cihli\u010dek na b\u0159i\u0161e v\u0161ak dos\u00e1hnete, kdy\u017e komplexn\u011b uprav\u00edte tak\u00e9 j\u00eddeln\u00ed\u010dek a va\u0161emu c\u00edli p\u0159izp\u016fsob\u00edte i ostatn\u00ed tr\u00e9ninky. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V\u0161e o tom, jak upravit j\u00eddeln\u00ed\u010dek i tr\u00e9nink a zhubnout b\u0159icho, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9nink pro vypracovan\u00e9 b\u0159icho.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_na_bricho_2_vzorove_treninky\"><\/span>HIIT na b\u0159icho: 2 vzorov\u00e9 tr\u00e9ninky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Do HIITu na b\u0159icho m\u016f\u017eete za\u0159adit cviky podle vlastn\u00edch c\u00edl\u016f a p\u0159izp\u016fsobit si tak\u00e9 d\u00e9lku intervalu cvi\u010den\u00ed a pauzy. N\u00ed\u017ee najdete 2 vzorov\u00e9 tr\u00e9ninky. Prvn\u00ed obsahuje cviky na b\u0159icho, kter\u00e9 jsou zam\u011b\u0159eny prim\u00e1rn\u011b na p\u0159\u00edm\u00e9 a spodn\u00ed b\u0159i\u0161n\u00ed svaly. Druh\u00fd je pak zac\u00edlen\u00fd zejm\u00e9na na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly a st\u0159ed t\u011bla. Cviky si v\u0161ak m\u016f\u017eete prom\u00edchat dle va\u0161ich preferenc\u00ed a c\u00edl\u016f. P\u0159ijde si tak na sv\u00e9 ka\u017ed\u00fd, kdo m\u00e1 za c\u00edl z\u00edskat<strong> ploch\u00e9, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/6-zarucenych-cviku-na-vysneny-sixpack\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vypracovan\u00e9 a \u0161t\u00edhl\u00e9 b\u0159icho<\/strong><\/a> i <strong>siln\u00fd core.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_HIIT_na_prime_brisni_svaly_a_spodni_bricho\"><\/span>1. HIIT na p\u0159\u00edm\u00e9 b\u0159i\u0161n\u00ed svaly a spodn\u00ed b\u0159icho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tento tr\u00e9nink je ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho, kdo chce<strong> zamakat na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>six-packu<\/strong><\/a><strong> a zam\u011b\u0159it se na spodn\u00ed b\u0159icho.<\/strong> P\u0159ed cvi\u010den\u00edm se lehce zah\u0159ejte, nap\u0159\u00edklad jumping jacky nebo b\u011bh\u00e1n\u00edm na m\u00edst\u011b, a rozh\u00fdbejte svaly cel\u00e9ho t\u011bla. Pak u\u017e nezb\u00fdv\u00e1 nic jin\u00e9ho ne\u017e se pustit do cvik\u016f na b\u0159icho v tomto HIITu. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Sch\u00e9ma tr\u00e9ninku: <\/strong>30 s cvi\u010den\u00ed, 15 s pauza, 4 kola <\/li>\n\n\n\n<li><strong>Pauza mezi s\u00e9riemi:<\/strong> 20 sekund<\/li>\n\n\n\n<li><strong>Po\u010det cvik\u016f: <\/strong>5<\/li>\n\n\n\n<li><strong>D\u00e9lka tr\u00e9ninku:<\/strong> 15 minut<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. P\u0159itahov\u00e1n\u00ed kolen k hrudn\u00edku vle\u017ee (Single Leg Stretch)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se z\u00e1dy na <a href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>. Hlavu, horn\u00ed \u010d\u00e1st zad a nata\u017een\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Aktivujte st\u0159ed t\u011bla a soust\u0159e\u010fte se na udr\u017een\u00ed spodn\u00ed \u010d\u00e1sti zad celou plochou na podlo\u017ece. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S n\u00e1dechem p\u0159it\u00e1hn\u011bte ob\u011bma rukama koleno jedn\u00e9 nohy k hrudn\u00edku. S v\u00fddechem nohu op\u011bt nat\u00e1hn\u011bte a p\u0159it\u00e1hn\u011bte druhou. Takto pokra\u010dujte a\u017e do konce 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>Jak si cvik zt\u00ed\u017eit?<\/strong> Na kotn\u00edky si p\u0159ipn\u011bte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-0-5-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1va\u017e\u00ed<\/a> nebo si na chodidla nat\u00e1hn\u011bte <a href=\"https:\/\/gymbeam.cz\/set-posilovacich-gum-resistance-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed gumu s uzav\u0159en\u00fdm otvorem<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/pritahovai-kolene-k-hrudniku-v-leze.gif\" alt=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; kolen k hrudn&#xED;ku vle&#x17E;e?\" class=\"wp-image-708440\" title=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; kolen k hrudn&#xED;ku vle&#x17E;e?\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">2. Rolov\u00e1n\u00ed do sedu (Roll Up)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se na z\u00e1da s nata\u017een\u00fdma nohama a vzpa\u017ete. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem se pomoc\u00ed aktivace b\u0159i\u0161n\u00edch sval\u016f plynule zvedn\u011bte s nata\u017een\u00fdmi pa\u017eemi a\u017e do sedu jen s m\u00edrn\u00fdm pokr\u010den\u00edm doln\u00edch kon\u010detin. Pot\u00e9 se s n\u00e1dechem kontrolovan\u011b vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Jak si cvik zt\u00ed\u017eit?<\/strong> Ob\u011bma rukama uchopte <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010d<\/a> a zvedejte se stejn\u00fdm zp\u016fsobem. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/sit-up-s-natazenymi-nohami.gif\" alt=\"Jak cvi&#x10D;it rolov&#xE1;n&#xED; do sedu?\" class=\"wp-image-708472\" title=\"Jak cvi&#x10D;it rolov&#xE1;n&#xED; do sedu?\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">3. Kmit\u00e1n\u00ed nohama (Flutter Kicks)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da. Hlavu, horn\u00ed \u010d\u00e1st zad a nata\u017een\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Pa\u017ee polo\u017ete voln\u011b na zem pod\u00e9l t\u011bla a pou\u017eijte je jako oporu.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivujte b\u0159i\u0161n\u00ed svaly a za\u010dn\u011bte kmitat nata\u017een\u00fdma nohama ze strany na stranu. Dynamicky st\u0159\u00eddejte kmity pravou p\u0159es levou a levou p\u0159es pravou. P\u0159i cvi\u010den\u00ed nezapome\u0148te d\u00fdchat a soust\u0159e\u010fte se na to, \u017ee pohyb vych\u00e1z\u00ed hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f. Tak\u00e9 dejte pozor, abyste m\u011bli spodn\u00ed \u010d\u00e1st zad st\u00e1le na podlo\u017ece. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit?<\/strong> Dr\u017ete nohy v ni\u017e\u0161\u00ed poloze (bl\u00ed\u017ee k zemi) nebo si p\u0159ipn\u011bte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017e na kotn\u00edky<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/nuzky.gif\" alt=\"Jak cvi&#x10D;it kmit&#xE1;n&#xED; nohama?\" class=\"wp-image-708424\" title=\"Jak cvi&#x10D;it kmit&#xE1;n&#xED; nohama?\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">4. P\u0159itahov\u00e1n\u00ed kolene k hrudn\u00edku s tlesknut\u00edm (Clapping Crunches)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Posa\u010fte se na podlo\u017eku a trupem jd\u011bte do m\u00edrn\u00e9ho z\u00e1klonu s t\u00edm, \u017ee z\u00e1da dr\u017e\u00edte v p\u0159irozen\u00e9m zak\u0159iven\u00ed a hlavu v prodlou\u017een\u00ed p\u00e1te\u0159e. Lehce pokr\u010den\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Nata\u017een\u00e9 pa\u017ee zvedn\u011bte a dr\u017ete pod\u00e9l t\u011bla. Aktivujte st\u0159ed t\u011bla. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem p\u0159it\u00e1hn\u011bte koleno jedn\u00e9 nohy k hrudn\u00edku a pak pod n\u00edm tleskn\u011bte. S n\u00e1dechem vra\u0165te nohu do v\u00fdchoz\u00ed polohy a nava\u017ete opakov\u00e1n\u00edm na druhou nohu. Takto pokra\u010dujte a\u017e do konce 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>Jak cvik zt\u00ed\u017eit? <\/strong>Dr\u017ete nohy v ni\u017e\u0161\u00ed poloze (bl\u00ed\u017ee k zemi) nebo si p\u0159ipn\u011bte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017e na kotn\u00edky<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/pritahovai-kolene-k-hrudniku.gif\" alt=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; kolene k hrudn&#xED;ku?\" class=\"wp-image-708456\" title=\"Jak cvi&#x10D;it p&#x159;itahov&#xE1;n&#xED; kolene k hrudn&#xED;ku?\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">5. Obr\u00e1cen\u00e9 zkracova\u010dky s nata\u017een\u00fdma nohama (Reverse Crunches With Leg Raise) <\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Lehn\u011bte si na z\u00e1da a pa\u017ee polo\u017ete pod\u00e9l t\u011bla, p\u0159\u00edpadn\u011b je zasu\u0148te lehce pod h\u00fd\u017ed\u011b jako oporu. Nohy m\u00edrn\u011b pokr\u010dte v kolenou a zvedn\u011bte je p\u00e1r centimetr\u016f nad zem. Aktivujte st\u0159ed t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem p\u0159itahujte m\u00edrn\u011b pokr\u010den\u00e9 nohy sm\u011brem k t\u011blu a pak zvedn\u011bte p\u00e1nev i spodn\u00ed \u010d\u00e1st zad n\u011bkolik centimetr\u016f nad zem. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy a cvik zopakujte. Soust\u0159e\u010fte se na to, aby pohyb vych\u00e1zel zejm\u00e9na z b\u0159i\u0161n\u00edch sval\u016f. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Mezi kotn\u00edky si um\u00edst\u011bte malou <a href=\"https:\/\/gymbeam.cz\/neoprenove-cinky-2-x-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010dinku<\/a> nebo na n\u011b p\u0159ipn\u011bte <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-1-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1va\u017e\u00ed<\/a>.<\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/zvedani-natazenych-nohou-a-panve.gif\" alt=\"Jak cvi&#x10D;it obr&#xE1;cen&#xE9; zkracova&#x10D;ky?\" class=\"wp-image-708536\" title=\"Jak cvi&#x10D;it obr&#xE1;cen&#xE9; zkracova&#x10D;ky?\"\/><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_HIIT_na_sikme_brisni_svaly_a_stred_tela_CORE\"><\/span>2. HIIT na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly a st\u0159ed t\u011bla (CORE)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tento tr\u00e9nink je ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho, kdo chce zamakat na st\u0159edu t\u011bla a zam\u011b\u0159it se na \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly (boky). Ty funguj\u00ed jako takov\u00fd <strong>p\u0159irozen\u00fd korzet, kter\u00fd pom\u00e1h\u00e1 stahovat a zpev\u0148ovat oblast b\u0159icha. <\/strong>P\u0159ed cvi\u010den\u00edm se lehce zah\u0159ejte, nap\u0159\u00edklad jumping jacky nebo b\u011bh\u00e1n\u00edm na m\u00edst\u011b, a rozh\u00fdbejte svaly cel\u00e9ho t\u011bla. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Sch\u00e9ma tr\u00e9ninku: <\/strong>40 s cvi\u010den\u00ed, 20 s pauza, 3 kola <\/li>\n\n\n\n<li><strong>Pauza mezi s\u00e9riemi:<\/strong> 15 sekund<\/li>\n\n\n\n<li><strong>Po\u010det cvik\u016f: <\/strong>5 (cvik \u010d. 4 odcvi\u010dte nejprve na jednu stranu a v dal\u0161\u00edm pracovn\u00edm intervalu na druhou)<\/li>\n\n\n\n<li><strong>D\u00e9lka tr\u00e9ninku:<\/strong> 15 minut<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. St\u0159\u00edd\u00e1n\u00ed planku na p\u0159edlokt\u00ed a nata\u017een\u00fdch pa\u017e\u00edch (Plank Up-Downs)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Klekn\u011bte si na zem a p\u0159ejd\u011bte do z\u00e1kladn\u00edho planku. Neproh\u00fdbejte se v z\u00e1dech, zejm\u00e9na v bedern\u00ed oblasti. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem se zvedn\u011bte do planku na nata\u017een\u00fdch pa\u017e\u00edch a pak se hned s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed pozice. Takto pokra\u010dujte a\u017e do konce intervalu. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Proh\u00fdb\u00e1n\u00ed v z\u00e1dech, nekontrolovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>Pou\u017eijte <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017eovou vestu<\/a> nebo poproste par\u0165\u00e1ka, aby v\u00e1m na z\u00e1da polo\u017eil <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010d<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/stridavy-plank-na-predlokti-a-natazenych-pazich.gif\" alt=\"Jak cvi&#x10D;it plank na p&#x159;edlokt&#xED; a nata&#x17E;en&#xFD;ch pa&#x17E;&#xED;ch?\" class=\"wp-image-708504\" title=\"Jak cvi&#x10D;it plank na p&#x159;edlokt&#xED; a nata&#x17E;en&#xFD;ch pa&#x17E;&#xED;ch?\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">2. St\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou (Single Leg Heel Taps)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a pa\u017ee polo\u017ete vedle t\u011bla. Nohy zvedn\u011bte a pokr\u010dte do 90 stup\u0148\u016f. Aktivujte b\u0159i\u0161n\u00ed svaly.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se patou jedn\u00e9 nohy dotkn\u011bte podlo\u017eky a s n\u00e1dechem ji vra\u0165te zp\u011bt. To stejn\u00e9 zopakujte s druhou nohou. Z\u00e1da se celou plochou dot\u00fdkaj\u00ed podlo\u017eky po celou dobu cviku. Tak\u00e9 se soust\u0159e\u010fte na to, aby pohyb vych\u00e1zel hlavn\u011b z b\u0159i\u0161n\u00edch sval\u016f. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed ve spodn\u00ed \u010d\u00e1sti zad.<\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>N\u00e1ro\u010dnost zv\u00fd\u0161\u00edte, kdy\u017e nohy lehce narovn\u00e1te, p\u0159ipnete si z\u00e1t\u011b\u017e na kotn\u00edky nebo si d\u00e1te nad kolena <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed gumu<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/stridave-pokladani-paty.gif\" alt=\"Jak cvi&#x10D;it st&#x159;&#xED;dav&#xE9; pokl&#xE1;d&#xE1;n&#xED; nohou?\" class=\"wp-image-708488\" title=\"Jak cvi&#x10D;it st&#x159;&#xED;dav&#xE9; pokl&#xE1;d&#xE1;n&#xED; nohou?\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">3. Cyklistick\u00e9 zkracova\u010dky (Bicycle Crunch)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Lehn\u011bte si na z\u00e1da a nata\u017een\u00e9 nohy zvedn\u011bte p\u00e1r centimetr\u016f nad zem. Dot\u00fdkejte se jen zlehka prsty hlavy a lokty dr\u017ete otev\u0159en\u00e9. Spodn\u00ed \u010d\u00e1st zad dr\u017ete po celou dobu p\u0159ilepenou na podlo\u017ece. <\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Aktivujte b\u0159i\u0161n\u00ed svaly a s v\u00fddechem p\u0159it\u00e1hn\u011bte lev\u00e9 koleno k prav\u00e9mu lokti, pot\u00e9 hned prav\u00e9 koleno k lev\u00e9mu lokti. Pokra\u010dujte v dynamick\u00e9m st\u0159\u00edd\u00e1n\u00ed p\u0159itahov\u00e1n\u00ed a natahov\u00e1n\u00ed doln\u00edch kon\u010detin. P\u0159i cvi\u010den\u00ed se soust\u0159e\u010fte na pravideln\u00e9 d\u00fdch\u00e1n\u00ed a dejte pozor, aby se v\u00e1m spodn\u00ed \u010d\u00e1st zad nezvedala z podlo\u017eky. <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nadm\u011brn\u00e9 tla\u010den\u00ed rukama do hlavy, mal\u00fd rozsah pohybu, nedostate\u010dn\u00e1 aktivace b\u0159i\u0161n\u00edch sval\u016f, proh\u00fdb\u00e1n\u00ed v bedrech. <\/li>\n\n\n\n<li><strong>Jak cvik zt\u00ed\u017eit? <\/strong>N\u00e1ro\u010dnost zv\u00fd\u0161\u00edte, kdy\u017e si p\u0159ipnete z\u00e1t\u011b\u017e na kotn\u00edky nebo si d\u00e1te na chodidla <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-set-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">posilovac\u00ed gumu s uzav\u0159en\u00fdm obvodem<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/kolo.gif\" alt=\"Jak cvi&#x10D;it cyklistick&#xE9; zkracova&#x10D;ky?\" class=\"wp-image-708408\" title=\"Jak cvi&#x10D;it cyklistick&#xE9; zkracova&#x10D;ky?\"\/><\/figure>\n\n<h3 class=\"wp-block-heading\">4. Doteky protilehl\u00fdch kon\u010detin vle\u017ee (Single Leg Toe Touches)<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Polo\u017ete se z\u00e1dy na podlo\u017eku. Jednu ruku vzpa\u017ete a opa\u010dnou nohu nechte nata\u017eenou. Druhou ruku pak p\u0159ilo\u017ete dlan\u00ed k hlav\u011b a druhou nohu zase pokr\u010dte v koleni. Spodn\u00ed \u010d\u00e1st zad dr\u017ete po celou dobu p\u0159ilepenou k podlo\u017ece. <\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> S v\u00fddechem zvedn\u011bte nata\u017eenou ruku i nohu a sna\u017ete se prsty dotknout palce opa\u010dn\u00e9 nohy. Pot\u00e9 se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm. Dokon\u010dete cel\u00fd interval a pak s dal\u0161\u00edm cvi\u010debn\u00edm \u00fasekem vym\u011b\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>Jak si cvik zt\u00ed\u017eit?<\/strong> Do pracuj\u00edc\u00ed ruky si vezm\u011bte <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/neoprenova-jednorucka-hex-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dku<\/a>. <\/li>\n<\/ul>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/02\/sikme-zkracovacky.gif\" alt=\"Jak cvi&#x10D;it &#x161;ikm&#xE9; zkracova&#x10D;ky?\" class=\"wp-image-708520\" title=\"Jak cvi&#x10D;it &#x161;ikm&#xE9; zkracova&#x10D;ky?\"\/><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intenzivni_trenink_bricha\"><\/span>Intenzivn\u00ed tr\u00e9nink b\u0159icha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zacvi\u010dit si m\u016f\u017eete tak\u00e9 podle na\u0161eho workout videa, kter\u00e9 obsahuje cviky na b\u0159icho s vlastn\u00ed vahou. <\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home workout I Intenzivn\u00ed tr\u00e9nink na b\u0159icho I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/i_jZuFjlpmo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Pokud hled\u00e1te dal\u0161\u00ed cviky bez pom\u016fcek, kter\u00e9 se hod\u00ed do HIITu, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou. <\/strong><\/a><\/li>\n\n\n\n<li>Cvi\u010den\u00ed b\u0159icha si m\u016f\u017eete zpest\u0159it tak\u00e9 kruhov\u00fdm tr\u00e9ninkem, inspirace na v\u00e1s \u010dek\u00e1 v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kruhov\u00fd tr\u00e9nink b\u0159icha: Cesta k six-packu a siln\u00e9mu st\u0159edu t\u011bla. <\/strong><\/a><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee se chcete zam\u011b\u0159it na spodn\u00ed b\u0159icho, nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.<\/strong><\/a><\/li>\n\n\n\n<li>Na b\u0159icho si m\u016f\u017eete tak\u00e9 zacvi\u010dit s gymnastick\u00fdm m\u00ed\u010dem podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejefektivnejsich-cviku-s-fit-micem-na-formovani-bricha\/\"><strong>13 nejlep\u0161\u00edch cvik\u016f na zpevn\u011bn\u00ed b\u0159icha s fit m\u00ed\u010dem.<\/strong><\/a><\/li>\n\n\n\n<li>I s medicinbalem si m\u016f\u017eete vytvo\u0159it komplexn\u00ed tr\u00e9nink na b\u0159icho. Cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-bricho-s-medicinbalem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nejlep\u0161\u00edch cvik\u016f s medicinbalem na b\u0159icho.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud m\u00e1te posilovac\u00ed gumu, m\u016f\u017eete si s n\u00ed zacvi\u010dit podle \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/9-cviku-na-zpevneni-bricha-s-posilovaci-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s posilovac\u00ed gumou.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud m\u00e1te jen p\u00e1r minut na tr\u00e9nink b\u0159icha, vyzkou\u0161ejte cviky z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dom\u00e1c\u00ed 6minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/strong><\/a><\/li>\n\n\n\n<li>Zaj\u00edm\u00e1 v\u00e1s, jak zhubnout b\u0159icho? Praktick\u00e9 rady najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li>\n\n\n\n<li>L\u00e9ky na hubnut\u00ed b\u0159icha neexistuj\u00ed a ani sklapova\u010dky v\u00e1m s t\u00edm moc nepomohou. Co se opravdu s t\u011blem d\u011bje, kdy\u017e pravideln\u011b cvi\u010d\u00edte sklapova\u010dky, se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sklapova\u010dky a sed-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho? <\/strong><\/a><\/li>\n\n\n\n<li>Chcete se dozv\u011bd\u011bt, na jak\u00e9 procento tuku je pot\u0159eba zhubnout pro viditeln\u00e9 b\u0159i\u0161\u00e1ky? To v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly?<\/strong><\/a><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>HIIT je skv\u011blou volbou pro ka\u017ed\u00e9ho, kdo chce efektivn\u011b <strong>procvi\u010dit b\u0159i\u0161n\u00ed svaly bez pom\u016fcek. <\/strong>Tr\u00e9nink budete m\u00edt nav\u00edc hotov\u00fd do 15 minut, co\u017e je v\u00fdhodou zejm\u00e9na b\u011bhem hektick\u00fdch dn\u00ed, kdy nen\u00ed \u010das na del\u0161\u00ed cvi\u010den\u00ed. D\u00edky vysok\u00e9 intenzit\u011b sp\u00e1l\u00edte spoustu kalori\u00ed a nakopnete metabolismus. HIIT si rovn\u011b\u017e m\u016f\u017eete <strong>upravit dle sv\u00e9 v\u00fdkonnosti.<\/strong> P\u0159izp\u016fsobte si d\u00e9lku pracovn\u00edho intervalu i pauzy, a pokud pat\u0159\u00edte mezi pokro\u010dil\u00e9, vyzkou\u0161ejte tak\u00e9 n\u00e1ro\u010dn\u011bj\u0161\u00ed varianty cvik\u016f se z\u00e1t\u011b\u017e\u00ed. HIIT tak zpest\u0159\u00ed ka\u017ed\u00fd tr\u00e9ninkov\u00fd pl\u00e1n.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na HIIT se cviky na b\u0159icho. <\/p>\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>Suchst du nach einem schnellen, aber effektiven Bauchmuskeltraining, das du bequem von zu Hause aus machen kannst? In diesem Artikel findest du zwei Beispiel-Intervalltrainings mit \u00dcbungen f\u00fcr den Sixpack, die unteren Bauchmuskeln und die H\u00fcften. Es gibt grundlegende Variationen, bei denen nur das eigene K\u00f6rpergewicht zum Einsatz kommt, und wir haben Tipps f\u00fcr Fortgeschrittene beigef\u00fcgt, wie man die Intensit\u00e4t mit Ger\u00e4ten steigern kann.  <\/p>\n","protected":false},"author":129,"featured_media":716158,"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":[11496],"tags":[11779,11529,11589,11595],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-716156","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ubungen-und-trainings-at","8":"tag-brucho-at","9":"tag-cviky-s-vlastnou-vahou-at","10":"tag-domaci-trening-at","11":"tag-hiit-trening-at","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15-min\u00fctiges Training f\u00fcr die Bauchmuskulatur? 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