{"id":2210,"date":"2023-01-09T09:30:52","date_gmt":"2023-01-09T09:30:52","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2210"},"modified":"2023-01-20T00:40:38","modified_gmt":"2023-01-20T00:40:38","slug":"best-workout-for-a-flat-stomach-at-home","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/nejlepsi-cviceni-na-plochy-zaludek-doma\/","title":{"rendered":"Nejlep\u0161\u00ed b\u0159i\u0161n\u00ed cvi\u010den\u00ed pro ploch\u00e9 b\u0159icho doma"},"content":{"rendered":"<p>Ukazuje se, \u017ee obl\u00e9ct si sv\u00e9 obl\u00edben\u00e9 \u0161aty je v\u00fdzva? Zji\u0161\u0165ujete, \u017ee pohled na v\u00e1\u0161 b\u0159i\u0161n\u00ed tuk v zrcadle ka\u017ed\u00e9 r\u00e1no, kdy\u017e se chyst\u00e1te \u010delit dni, v\u00e1m p\u0159in\u00e1\u0161\u00ed nep\u0159im\u011b\u0159en\u00fd stres? Pokud ano, mus\u00edte to se zlep\u0161en\u00edm sv\u00e9ho zdrav\u00ed a kondice za\u010d\u00edt v\u00e1\u017en\u011b hned te\u010f.<br \/>\n<iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/NozpXAj47jY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Z\u00edskejte ploch\u00e9 b\u0159icho cvi\u010den\u00edm na b\u0159icho<\/h2>\n<p>Nejen, \u017ee nadm\u011brn\u00fd b\u0159i\u0161n\u00ed tuk zp\u016fsobuje, \u017ee \u010dlov\u011bk vypad\u00e1 nep\u0159ita\u017eliv\u011b, ale tak\u00e9 zvy\u0161uje riziko vzniku v\u00e1\u017en\u00fdch zdravotn\u00edch stav\u016f, jako je cukrovka a srde\u010dn\u00ed choroby. Viscer\u00e1ln\u00ed tuk, tak\u00e9 zn\u00e1m\u00fd jako b\u0159i\u0161n\u00ed tuk, se ukl\u00e1d\u00e1 vnit\u0159n\u011b a p\u0159isp\u00edv\u00e1 ke zdravotn\u00edm probl\u00e9m\u016fm t\u00edm, \u017ee tla\u010d\u00ed na \u017eivotn\u011b d\u016fle\u017eit\u00e9 org\u00e1ny, jako je tr\u00e1vic\u00ed trakt. To m\u00e1 za n\u00e1sledek produkci toxin\u016f, kter\u00e9 naru\u0161uj\u00ed funkci org\u00e1n\u016f a zvy\u0161uj\u00ed n\u00e1chylnost \u010dlov\u011bka ke zdravotn\u00edm stav\u016fm, jako je diabetes 2. typu.<\/p>\n<p>Konzumace stravy s vysok\u00fdm obsahem vl\u00e1kniny je skv\u011bl\u00fdm prvn\u00edm krokem pro ka\u017ed\u00e9ho, kdo chce sn\u00ed\u017eit tuk kolem b\u0159icha. Cukr v nealkoholick\u00fdch n\u00e1poj\u00edch a dokonce i ve studen\u00e9 k\u00e1v\u011b by m\u011bl b\u00fdt pova\u017eov\u00e1n za p\u0159idan\u00fd cukr a m\u011bl by se konzumovat s m\u00edrou nebo se mu \u00fapln\u011b vyhnout. Vyhn\u011bte se tak\u00e9 zpracovan\u00fdm potravin\u00e1m, proto\u017ee pravd\u011bpodobn\u011b obsahuj\u00ed vysok\u00e9 mno\u017estv\u00ed trans-tuk\u016f. K dosa\u017een\u00ed sv\u00fdch kondi\u010dn\u00edch a estetick\u00fdch c\u00edl\u016f pot\u0159ebujete kombinaci zdrav\u00e9 stravy a pravideln\u00e9 fyzick\u00e9 aktivity.<\/p>\n<p>Pokud chcete z\u016fstat zdrav\u00ed, je \u017eivotn\u011b d\u016fle\u017eit\u00e9 za\u0159adit do sv\u00e9 ka\u017edodenn\u00ed rutiny n\u011bjak\u00fd druh cvi\u010den\u00ed. Nejlep\u0161\u00ed zp\u016fsob, jak ztratit b\u0159i\u0161n\u00ed tuk a dos\u00e1hnout ploch\u00e9ho b\u0159icha, je zv\u00fd\u0161it sv\u016fj kalorick\u00fd v\u00fddej prost\u0159ednictv\u00edm c\u00edlen\u00e9ho cvi\u010den\u00ed b\u0159icha. Kdy\u017e se zam\u011b\u0159\u00edte na tuto oblast, m\u016f\u017eete se kone\u010dn\u011b zbavit tuku a z\u00e1rove\u0148 zpevnit b\u0159i\u0161n\u00ed svaly, abyste se prom\u011bnili z ochabl\u00fdch na b\u00e1je\u010dn\u00e9.<\/p>\n<p>Zde je na\u0161ich 5 nejlep\u0161\u00edch tr\u00e9ninkov\u00fdch rutin pro ploch\u00e9 b\u0159icho, kter\u00e9 m\u016f\u017eete za\u010d\u00edt cvi\u010dit doma pr\u00e1v\u011b te\u010f za m\u00e9n\u011b ne\u017e 30 minut.<\/p>\n<h2>Drt\u00ed<\/h2>\n<ul>\n<li>Prim\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Abs<\/li>\n<li>Sekund\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Abs<\/li>\n<li>Je pot\u0159eba n\u011bjak\u00e9 vybaven\u00ed?: \u017d\u00e1dn\u00e9 vybaven\u00ed<\/li>\n<\/ul>\n<h3>Crunches Cvi\u010den\u00ed Pokyny<\/h3>\n<ol>\n<li>Po\u0159i\u010fte si podlo\u017eku na cvi\u010den\u00ed a lehn\u011bte si na podlahu s pokr\u010den\u00fdmi koleny, zat\u00edmco chodidla a z\u00e1da jsou na zemi, prsty jsou zam\u010den\u00e9 a ruce podep\u0159ou hlavu.<\/li>\n<li>Kdy\u017e zvednete ramena, zkuste stla\u010dit b\u0159i\u0161n\u00ed svaly a pot\u00e9 tuto kontrakci vydr\u017ete asi 2 sekundy.<\/li>\n<li>Postupn\u011b se vra\u0165te do v\u00fdchoz\u00ed pozice, abyste cvi\u010den\u00ed opakovali, dokud nedokon\u010d\u00edte c\u00edlovou sadu.<\/li>\n<\/ol>\n<h3>Jak si udr\u017eet spr\u00e1vn\u00fd dechov\u00fd vzor a formu b\u011bhem klik\u016f<\/h3>\n<p>V\u017edy byste m\u011bli m\u00edt hlavu v neutr\u00e1ln\u00ed poloze, kdykoli cvi\u010d\u00edte crunch. Va\u0161e o\u010di by m\u011bly sm\u011b\u0159ovat ke stropu, zat\u00edmco brada je v ur\u010dit\u00e9 vzd\u00e1lenosti od hrudn\u00edku. Zkuste vydechovat p\u0159i prov\u00e1d\u011bn\u00ed k\u0159up\u00e1n\u00ed a p\u0159itom udr\u017eujte sv\u00e9 z\u00e1kladn\u00ed svaly d\u016fkladn\u011b zapojen\u00e9 a napjat\u00e9. Lokty byste nem\u011bli m\u00edt zastr\u010den\u00e9, ale od t\u011bla.<\/p>\n<h3>V\u00fdhody crunches<\/h3>\n<p>Kliky pom\u00e1haj\u00ed zac\u00edlen\u00edm na va\u0161e skupiny b\u0159i\u0161n\u00edch sval\u016f. Crunches m\u016f\u017eete pos\u00edlit a zpevnit sv\u00e9 j\u00e1dro a z\u00e1rove\u0148 zlep\u0161it sv\u00e9 dr\u017een\u00ed t\u011bla. Kliky pom\u00e1haj\u00ed zlep\u0161it va\u0161i stabilitu a rovnov\u00e1hu a tak\u00e9 sn\u00ed\u017eit v\u00e1\u0161 pas.<\/p>\n<h3>Crunches (s\u00e9rie a opakov\u00e1n\u00ed)<\/h3>\n<p>M\u011bli byste za\u010d\u00edt s 2 a\u017e 3 s\u00e9riemi po 15 a\u017e 20 opakov\u00e1n\u00edch.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2263 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Man-Doing-Crunches-At-Home-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Cross Crunches<\/h2>\n<ul>\n<li>Prim\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Abs<\/li>\n<li>Sekund\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: \u0160ikm\u00e9 svaly<\/li>\n<li>Je pot\u0159eba n\u011bjak\u00e9 vybaven\u00ed?: \u017d\u00e1dn\u00e9 vybaven\u00ed<\/li>\n<\/ul>\n<h3>N\u00e1vod na cvi\u010den\u00ed Cross Crunches<\/h3>\n<ol>\n<li>Vle\u017ee pokr\u010dte kolena se z\u00e1dy rovn\u00fdmi na podlaze.<\/li>\n<li>Polo\u017ete pravou nohu p\u0159ek\u0159\u00ed\u017eenou p\u0159es lev\u00e9 koleno a podep\u0159ete hlavu levou rukou.<\/li>\n<li>P\u0159i k\u0159up\u00e1n\u00ed nechte lokty p\u0159ej\u00edt p\u0159es t\u011blo sm\u011brem k prav\u00e9mu kolenu.<\/li>\n<li>Toto cvi\u010den\u00ed by se m\u011blo opakovat a\u017e do va\u0161eho c\u00edlen\u00e9ho po\u010dtu set\/opakov\u00e1n\u00ed. Pro lep\u0161\u00ed v\u00fdsledky byste tak\u00e9 m\u011bli zm\u011bnit strany.<\/li>\n<\/ol>\n<h3>Jak si udr\u017eet spr\u00e1vn\u00fd dechov\u00fd vzor a formu b\u011bhem k\u0159\u00ed\u017eov\u00fdch klik\u016f<\/h3>\n<p>Va\u0161e b\u0159i\u0161n\u00ed svaly by m\u011bly b\u00fdt zapojeny p\u0159i prov\u00e1d\u011bn\u00ed k\u0159\u00ed\u017eov\u00fdch klik\u016f. Mus\u00edte se ujistit, \u017ee va\u0161e p\u00e1te\u0159 je neutr\u00e1ln\u00ed, zat\u00edmco pou\u017e\u00edv\u00e1te ruku k podpo\u0159e krku. Vydechn\u011bte a p\u0159itom ma\u010dkejte b\u0159i\u0161n\u00ed svaly a sna\u017ete se k\u00fdvat loktem na koleno na druh\u00e9 stran\u011b, i kdy\u017e va\u0161e nohy z\u016fst\u00e1vaj\u00ed pevn\u00e9 a statick\u00e9.<\/p>\n<h3>V\u00fdhody Cross Crunches<\/h3>\n<p>Hlavn\u00ed v\u00fdhoda cross crunches spo\u010d\u00edv\u00e1 v zac\u00edlen\u00ed jak na va\u0161e \u0161ikm\u00e9 svaly, tak na b\u0159i\u0161n\u00ed svaly. Krom\u011b toho v\u00e1m k\u0159\u00ed\u017eov\u00e9 kliky pom\u00e1haj\u00ed zpevnit va\u0161i b\u0159i\u0161n\u00ed st\u011bnu, pos\u00edlit va\u0161e j\u00e1dro a sn\u00ed\u017eit v\u00e1\u0161 pas.<\/p>\n<h3>Cross crunches (s\u00e9rie a opakov\u00e1n\u00ed)<\/h3>\n<p>M\u011bli byste prov\u00e9st 20 a\u017e 25 k\u0159\u00ed\u017eov\u00fdch klik\u016f na ka\u017edou stranu.<\/p>\n<p>&nbsp;<\/p>\n<h2>Crunch Chop<\/h2>\n<ul>\n<li>Prim\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Abs<\/li>\n<li>Sekund\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: j\u00e1dro, h\u00fd\u017e\u010fov\u00e9 svaly, boky a horn\u00ed \u010d\u00e1st zad<\/li>\n<li>Je pot\u0159eba n\u011bjak\u00e9 vybaven\u00ed?: \u017d\u00e1dn\u00e9 vybaven\u00ed<\/li>\n<\/ul>\n<h3>Pokyny pro cvi\u010den\u00ed Crunch Chop<\/h3>\n<ol>\n<li>Za\u010dn\u011bte t\u00edm, \u017ee si lehnete na podlahu se z\u00e1dy rovn\u00fdmi na zemi. Pa\u017ee by m\u011bly b\u00fdt zvednut\u00e9 nad hlavou. Se zaji\u0161t\u011bn\u00fdmi prsty rukou zvedn\u011bte nohy co nejv\u00fd\u0161e.<\/li>\n<li>Zvedn\u011bte ramena a rozev\u0159ete nohy, pak prove\u010fte sekac\u00ed pohyb s rukama rychle sj\u00ed\u017ed\u011bn\u00fdmi po rozev\u0159en\u00fdch noh\u00e1ch.<\/li>\n<li>Zaujm\u011bte svou v\u00fdchoz\u00ed pozici je\u0161t\u011b jednou a pot\u00e9 opakujte sekvenci sek\u00e1n\u00ed, dokud nebudete schopni dokon\u010dit c\u00edlovou sadu.<\/li>\n<\/ol>\n<h3>Jak si udr\u017eet spr\u00e1vn\u00fd dechov\u00fd vzor a formu p\u0159i Crunch Chop<\/h3>\n<p>Kdy\u017e provedete k\u0159up\u00e1n\u00ed n\u00e1sledovan\u00e9 pohybem sek\u00e1n\u00ed, vydechn\u011bte a ujist\u011bte se, \u017ee je va\u0161e j\u00e1dro spr\u00e1vn\u011b zapojeno. Udr\u017eujte z\u00e1da, krk a hlavu neutr\u00e1ln\u00ed se zav\u0159en\u00fdma nohama a p\u0159i n\u00e1dechu postupn\u011b sni\u017eujte horn\u00ed \u010d\u00e1st t\u011bla k podlaze.<\/p>\n<h3>V\u00fdhody Crunch Chop<\/h3>\n<p>Crunch Chop zapoj\u00ed va\u0161e h\u00fd\u017ed\u011b, boky a j\u00e1dro a z\u00e1rove\u0148 zv\u00fd\u0161\u00ed vytrvalost a s\u00edlu kostern\u00edch sval\u016f. Va\u0161e j\u00e1dro bude napjat\u00e9, jak dos\u00e1hnete ploch\u00e9ho b\u0159\u00ed\u0161ka a spr\u00e1vn\u011b vytvarovan\u00fdch b\u0159i\u0161n\u00edch sval\u016f pomoc\u00ed crunch chop.<\/p>\n<h3>Crunch Chop (s\u00e9rie a opakov\u00e1n\u00ed)<\/h3>\n<p>M\u011bli byste prov\u00e9st 2 a\u017e 3 sady (30 a\u017e 60 sekund na sadu).<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2266 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/crunch-shop-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Rovn\u00e9 zved\u00e1n\u00ed nohou<\/h2>\n<ul>\n<li>Prim\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Abs<\/li>\n<li>Sekund\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Spodn\u00ed \u010d\u00e1st zad<\/li>\n<li>Je pot\u0159eba n\u011bjak\u00e9 vybaven\u00ed?: \u017d\u00e1dn\u00e9 vybaven\u00ed<\/li>\n<\/ul>\n<h3>Pokyny pro cvi\u010den\u00ed zved\u00e1n\u00ed rovn\u00fdch nohou<\/h3>\n<ol>\n<li>Um\u00edst\u011bte ruce pod h\u00fd\u017ed\u011b nebo do stran, kdy\u017e polo\u017e\u00edte z\u00e1da na podlahu. Ujist\u011bte se, \u017ee m\u00e1te nohy bu\u010f m\u00edrn\u011b pokr\u010den\u00e9, nebo zcela narovnan\u00e9.<\/li>\n<li>Zvedn\u011bte nohy nahoru, dokud va\u0161e t\u011blo nevytvo\u0159\u00ed tvar L.<\/li>\n<li>Pot\u00e9 se na chv\u00edli zastav\u00edte v pozici ve tvaru p\u00edsmene L a pot\u00e9 nohy postupn\u011b spust\u00edte zp\u011bt do v\u00fdchoz\u00ed polohy.<\/li>\n<li>Opakujte toto cvi\u010den\u00ed v souladu s va\u0161\u00ed c\u00edlovou sadou a po\u010dtem opakov\u00e1n\u00ed.<\/li>\n<\/ol>\n<h3>Jak si udr\u017eet spr\u00e1vn\u00fd dechov\u00fd vzor a formu p\u0159i zved\u00e1n\u00ed rovn\u00fdch nohou<\/h3>\n<p>P\u0159i prov\u00e1d\u011bn\u00ed Straight Leg Raise byste m\u011bli v\u017edy zapojit b\u0159i\u0161n\u00ed svaly. Va\u0161e ramena, krk a z\u00e1da by m\u011bly b\u00fdt rovn\u011b na podlaze a p\u0159i spou\u0161t\u011bn\u00ed nohou byste se m\u011bli nadechovat.<\/p>\n<h3>V\u00fdhody rovn\u00e9ho zved\u00e1n\u00ed nohou<\/h3>\n<p>Cvi\u010den\u00edm Straight Leg Raise m\u016f\u017eete zpevnit b\u0159icho a zv\u00fd\u0161it jeho s\u00edlu. Krom\u011b toho tak\u00e9 zlep\u0161\u00edte svou flexibilitu, rovnov\u00e1hu a celkovou stabilitu.<\/p>\n<h3>Rovn\u00e9 zved\u00e1n\u00ed nohou (s\u00e9rie a opakov\u00e1n\u00ed)<\/h3>\n<p>Prove\u010fte 2 a\u017e 3 sady po 8 a\u017e 12 opakov\u00e1n\u00edch na sadu. Se zku\u0161enostmi a sebed\u016fv\u011brou budete schopni zv\u00fd\u0161it po\u010det opakov\u00e1n\u00ed.<\/p>\n<h2>Prkno<\/h2>\n<ul>\n<li>Prim\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Abs<\/li>\n<li>Sekund\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Spodn\u00ed \u010d\u00e1st zad<\/li>\n<li>Je pot\u0159eba n\u011bjak\u00e9 vybaven\u00ed?: \u017d\u00e1dn\u00e9 vybaven\u00ed<\/li>\n<\/ul>\n<h3>Pokyny pro cvi\u010den\u00ed Plank<\/h3>\n<ol>\n<li>Za\u010dn\u011bte t\u00edm, \u017ee zaujmete pozici push up. M\u011bli byste m\u00edt lokty zastr\u010den\u00e9 pod rameny s chodidly na \u0161\u00ed\u0159ku bok\u016f od sebe.<\/li>\n<li>Ujist\u011bte se, \u017ee oh\u00fdb\u00e1te lokty, zat\u00edmco v\u00e1hu t\u011bla op\u00edr\u00e1te pouze o prsty u nohou a p\u0159edlokt\u00ed. B\u011bhem t\u00e9to doby byste tak\u00e9 m\u011bli udr\u017eovat rovn\u00e9 dr\u017een\u00ed t\u011bla.<\/li>\n<li>Pozici prkna byste m\u011bli dr\u017eet tak dlouho, jak jen budete schopni.<\/li>\n<\/ol>\n<h3>Jak si b\u011bhem prkna udr\u017eet spr\u00e1vn\u00fd dechov\u00fd vzor a formu<\/h3>\n<p>Ujist\u011bte se, \u017ee va\u0161e j\u00e1dro je spr\u00e1vn\u011b zapojeno se sta\u017een\u00fdmi b\u0159i\u0161n\u00edmi svaly, i kdy\u017e je v\u00e1\u0161 dech hlubok\u00fd, ale m\u011b\u0159en\u00fd.<\/p>\n<h3>V\u00fdhody Planku<\/h3>\n<p>S prknem si m\u016f\u017eete vybudovat flexibilitu a s\u00edlu j\u00e1dra. Budete tak\u00e9 moci t\u00f3novat sv\u00e9 b\u0159i\u0161n\u00ed svaly a z\u00e1rove\u0148 sn\u00ed\u017eit velikost pasu. Plank je tak\u00e9 zn\u00e1m\u00fd t\u00edm, \u017ee zlep\u0161uje dr\u017een\u00ed t\u011bla a v\u00fdrazn\u011b minimalizuje bolesti zad.<\/p>\n<h3>Plank (s\u00e9rie a opakov\u00e1n\u00ed)<\/h3>\n<p>Pozici prkna byste m\u011bli dr\u017eet tak dlouho, jak jen budete schopni. Udr\u017eet pozici prkna po dobu 120 sekund je dobr\u00fd za\u010d\u00e1tek.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2270 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/plank-e-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>Bo\u010dn\u00ed prkno<\/h2>\n<ul>\n<li>Prim\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: Core<\/li>\n<li>Sekund\u00e1rn\u00ed svaly tr\u00e9novan\u00e9: \u0160ikm\u00e9 svaly<\/li>\n<li>Je pot\u0159eba n\u011bjak\u00e9 vybaven\u00ed?: \u017d\u00e1dn\u00e9 vybaven\u00ed<\/li>\n<\/ul>\n<h3>Pokyny pro cvi\u010den\u00ed Side Plank<\/h3>\n<ol>\n<li>Lehn\u011bte si na bok, zat\u00edmco va\u0161e t\u011blo je pln\u011b nata\u017een\u00e9.<\/li>\n<li>P\u0159i zvednut\u00ed t\u011bla z podlahy vyva\u017eujte svou t\u011blesnou hmotnost pomoc\u00ed strany chodidla a p\u0159edlokt\u00ed.<\/li>\n<li>Udr\u017eujte rovn\u00e9 dr\u017een\u00ed t\u011bla, i kdy\u017e dr\u017e\u00edte pozici tak dlouho, jak jen m\u016f\u017eete.<\/li>\n<li>Vym\u011b\u0148te strany a pot\u00e9 cvik opakujte.<\/li>\n<\/ol>\n<h3>Jak si b\u011bhem prkna udr\u017eet spr\u00e1vn\u00fd dechov\u00fd vzor a formu<\/h3>\n<p>P\u0159i prov\u00e1d\u011bn\u00ed bo\u010dn\u00edho prkna by m\u011bl b\u00fdt v\u00e1\u0161 loket schovan\u00fd pod ramenem. Ujist\u011bte se, \u017ee zapojujete j\u00e1dro a zpev\u0148ujete b\u0159i\u0161n\u00ed svaly, i kdy\u017e z\u00e1rove\u0148 udr\u017eujete pomal\u00e9, ale stabiln\u00ed d\u00fdch\u00e1n\u00ed.<\/p>\n<h3>V\u00fdhody bo\u010dn\u00edho prkna<\/h3>\n<p>Side Plank pom\u00e1h\u00e1 p\u0159i rozvoji va\u0161\u00ed hlavn\u00ed s\u00edly a z\u00e1rove\u0148 zlep\u0161uje flexibilitu a dr\u017een\u00ed t\u011bla. Toto cvi\u010den\u00ed tak\u00e9 pom\u016f\u017ee p\u0159i spalov\u00e1n\u00ed b\u0159i\u0161n\u00edho tuku, kdy\u017e b\u011bhem tr\u00e9ninku zpevn\u00edte b\u0159icho.<\/p>\n<h3>Side Plank (s\u00e9rie a opakov\u00e1n\u00ed)<\/h3>\n<p>Jako za\u010d\u00e1te\u010dn\u00edk byste se m\u011bli sna\u017eit prov\u00e1d\u011bt bo\u010dn\u00ed prkna po dobu 60 sekund pro ka\u017edou sadu.<\/p>\n<h2>Z\u00e1v\u011br<\/h2>\n<p>Kl\u00ed\u010dem k dob\u0159e vytvarovan\u00fdm b\u0159i\u0161n\u00edm sval\u016fm je trp\u011blivost, tvrd\u00e1 pr\u00e1ce, discipl\u00edna a d\u016fslednost. Ujist\u011bte se, \u017ee t\u011bchto p\u011bt cvi\u010den\u00ed na ploch\u00e9 b\u0159icho je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed va\u0161eho ka\u017edodenn\u00edho fitness re\u017eimu. Pro dal\u0161\u00ed pokyny k t\u011bmto a dal\u0161\u00edm cvi\u010den\u00edm n\u00e1s nev\u00e1hejte kontaktovat je\u0161t\u011b dnes.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Ukazuje se, \u017ee obl\u00e9ct si sv\u00e9 obl\u00edben\u00e9 \u0161aty je v\u00fdzva? Zji\u0161\u0165ujete, \u017ee pohled na v\u00e1\u0161 b\u0159i\u0161n\u00ed tuk v zrcadle ka\u017ed\u00e9 r\u00e1no, kdy\u017e se chyst\u00e1te \u010delit dni, v\u00e1m p\u0159in\u00e1\u0161\u00ed nep\u0159im\u011b\u0159en\u00fd stres? Pokud ano, mus\u00edte to se zlep\u0161en\u00edm sv\u00e9ho zdrav\u00ed a kondice za\u010d\u00edt v\u00e1\u017en\u011b hned te\u010f. Dostat [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/nejlepsi-cviceni-na-plochy-zaludek-doma\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":2279,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2210","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Best Stomach Workout For Flat Tummy At Home - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"This stomach workout provides you with an effective routine for targeting the abdominal muscles, helping you to achieve a flat tummy without leaving the comfort of your home.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/cs\/nejlepsi-cviceni-na-plochy-zaludek-doma\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best Stomach Workout For Flat Tummy At Home - 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