{"id":3401,"date":"2024-02-24T10:27:56","date_gmt":"2024-02-24T10:27:56","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3401"},"modified":"2024-05-02T02:15:35","modified_gmt":"2024-05-02T02:15:35","slug":"beginners-home-workout-core-conditioning-session","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/cs\/zacatecnici-domaci-cviceni-zakladni-kondicni-sezeni\/","title":{"rendered":"Kondi\u010dn\u00ed cvi\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky v\u00a0dom\u00e1c\u00edm cvi\u010den\u00ed pro \u0161est balen\u00ed b\u0159i\u0161n\u00edch sval\u016f"},"content":{"rendered":"<p>V\u00edte, \u017ee m\u016f\u017eete str\u00e1vit jen \u010dtvrt hodiny doma cvi\u010den\u00edm j\u00e1dra, abyste z\u00edskali atraktivn\u00ed \u0161estin\u00e1sobn\u00e9 b\u0159i\u0161n\u00ed svaly?<\/p>\n<p>Pokud jste p\u0159\u00edli\u0161 zanepr\u00e1zdn\u011bni ka\u017edodenn\u00edmi \u00fakoly nebo se c\u00edt\u00edte vystra\u0161en\u00ed, kdykoli nav\u0161t\u00edv\u00edte m\u00edstn\u00ed posilovnu, m\u016f\u017eete b\u00fdt nyn\u00ed v klidu s v\u011bdom\u00edm, \u017ee st\u00e1le m\u016f\u017eete \u00fasp\u011b\u0161n\u011b tr\u00e9novat b\u0159i\u0161n\u00ed svaly v pohodl\u00ed sv\u00e9ho domova s na\u0161\u00edm dom\u00e1c\u00edm tr\u00e9ninkem pro za\u010d\u00e1te\u010dn\u00edky. .<\/p>\n<p>A co v\u00edc, b\u011bhem lekc\u00ed str\u00e1v\u00edte pouze 15 minut sv\u00e9ho \u010dasu bez pot\u0159eby vybaven\u00ed nebo z\u00e1va\u017e\u00ed.<\/p>\n<p>Spr\u00e1vn\u011b, v\u0161e, co pot\u0159ebujete, je dostatek prostoru, tr\u00e9ninkov\u00e1 podlo\u017eka, 15 minut va\u0161eho \u010dasu a m\u016f\u017eete j\u00edt.<\/p>\n<p><iframe title=\"P\u0159ehr\u00e1va\u010d videa YouTube\" src=\"https:\/\/www.youtube.com\/embed\/W30wzngWOeU?si=QJ0qjih9XjvAwY1q\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Co je z\u00e1kladn\u00ed kondi\u010dn\u00ed \u0161kolen\u00ed?<\/h2>\n<p>Abyste pochopili z\u00e1kladn\u00ed kondi\u010dn\u00ed tr\u00e9nink, mus\u00edte nejprve v\u011bd\u011bt, co tvo\u0159\u00ed va\u0161e j\u00e1dro. M\u011bli byste v\u011bd\u011bt, \u017ee va\u0161e j\u00e1dro je absolutn\u011b st\u0159edem cel\u00e9ho va\u0161eho t\u011bla a tvo\u0159\u00ed ho \u017ealudek, boky, spodn\u00ed \u010d\u00e1st zad a p\u00e1nev.<\/p>\n<p>S re\u017eimem z\u00e1kladn\u00edho kondi\u010dn\u00edho tr\u00e9ninku budete tr\u00e9novat svaly sv\u00e9ho j\u00e1dra, abyste zajistili, \u017ee v\u0161echny budou pracovat v dokonal\u00e9 harmonii. Mezi va\u0161e hlavn\u00ed svaly pat\u0159\u00ed mimo jin\u00e9 \u0161ikm\u00e9 svaly a svaly p\u00e1nevn\u00edho dna, multifidus a transversus abdominis svaly.<\/p>\n<p>Cvi\u010den\u00edm sval\u016f j\u00e1dra si dop\u0159ejete v\u011bt\u0161\u00ed stabilitu, zvl\u00e1\u0161t\u011b kdy\u017e se v\u011bnujete jednoduch\u00fdm nebo slo\u017eit\u00fdm fyzick\u00fdm \u00fakol\u016fm.<\/p>\n<p>Abyste dos\u00e1hli stability b\u0159icha, bude se cvi\u010den\u00ed b\u0159icha v tomto p\u0159\u00edsp\u011bvku skl\u00e1dat z p\u011bti cvi\u010den\u00ed zam\u011b\u0159en\u00fdch nejen na zlep\u0161en\u00ed va\u0161\u00ed rovnov\u00e1hy a stability, ale tak\u00e9 va\u0161\u00ed flexibility a pln\u00e9ho pohybu.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3403\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Horn\u00ed Abs<\/h3>\n<p>Prvn\u00ed <a href=\"https:\/\/anabolic-coach.com\/cs\/klicove-vyhody-pravidelneho-cvicebniho-programu\/\" target=\"_blank\" rel=\"noopener\">cvi\u010den\u00ed<\/a> se zam\u011b\u0159\u00ed na tr\u00e9nink horn\u00ed \u010d\u00e1sti b\u0159icha. Horn\u00ed \u010d\u00e1st b\u0159icha v\u00e1m pom\u016f\u017ee snadno se naklonit a p\u0159edklonit.<\/p>\n<p>Cvi\u010den\u00ed sed-leh nebo k\u0159upav\u00e9 cvi\u010den\u00ed je skv\u011bl\u00e9 pro procvi\u010den\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha. Chcete-li toto cvi\u010den\u00ed optimalizovat, m\u011bli byste zajistit, aby va\u0161e chodidla byla cel\u00e1 na podlaze, zat\u00edmco budete ma\u010dkat nebo stahovat b\u0159icho na vrcholu cvi\u010den\u00ed (to je, kdy\u017e se zved\u00e1te z podlahy).<\/p>\n<p>M\u011bli byste se pomalu spou\u0161t\u011bt zp\u011bt dol\u016f a proveden\u00edm asi 15 opakov\u00e1n\u00ed tohoto cvi\u010den\u00ed za sezen\u00ed by v\u00e1m m\u011blo p\u0159in\u00e9st skv\u011bl\u00e9 zisky v 6-bal\u00edc\u00edch.<\/p>\n<h3>Doln\u00ed Abs<\/h3>\n<p>Na\u0161e druh\u00e9 cvi\u010den\u00ed bude zam\u011b\u0159eno na procvi\u010dov\u00e1n\u00ed spodn\u00edch b\u0159i\u0161n\u00edch sval\u016f, co\u017e je d\u016fle\u017eit\u00e9, proto\u017ee v\u00e1m spodn\u00ed b\u0159i\u0161n\u00ed svaly pom\u00e1haj\u00ed p\u0159i zved\u00e1n\u00ed nohou bez p\u0159em\u00fd\u0161len\u00ed.<\/p>\n<p>Alternativn\u00ed cvi\u010den\u00ed s rovn\u00fdmi doln\u00edmi kon\u010detinami zahrnuje zved\u00e1n\u00ed jedn\u00e9 nohy, zat\u00edmco druh\u00e1 noha je naplocho na zemi. Toto cvi\u010den\u00ed v\u00e1m pom\u016f\u017ee zlep\u0161it rovnov\u00e1hu a flexibilitu, proto\u017ee zvednete jednu nohu po druh\u00e9 a p\u0159itom budete ma\u010dkat abs.<\/p>\n<p>M\u011bli byste prov\u00e9st 15 opakov\u00e1n\u00ed na nohu a m\u016f\u017eete bu\u010f prov\u00e9st v\u0161ech 15 opakov\u00e1n\u00ed na jedn\u00e9 noze, ne\u017e p\u0159epnete na druhou nohu, nebo m\u016f\u017eete p\u0159i ka\u017ed\u00e9m opakov\u00e1n\u00ed mezi nohama p\u0159ep\u00ednat.<\/p>\n<h3>Obliques<\/h3>\n<p>T\u0159et\u00ed tr\u00e9nink v tomto z\u00e1kladn\u00edm kondi\u010dn\u00edm tr\u00e9ninkov\u00e9m programu pro za\u010d\u00e1te\u010dn\u00edky se zam\u011b\u0159\u00ed na tr\u00e9nink \u0161ikm\u00fdch sval\u016f. Va\u0161e \u0161ikm\u00e9 svaly jsou nezbytn\u00e9 pro to, abyste se mohli ot\u00e1\u010det a oh\u00fdbat ze strany na stranu.<\/p>\n<p>Nejlep\u0161\u00ed cviky pro tr\u00e9nink \u0161ikm\u00fdch sval\u016f zahrnuj\u00ed kroucen\u00ed ve stoje, bo\u010dn\u00ed prkno a hip dip. Cvi\u010den\u00edm s bo\u010dn\u00edm prknem zlep\u0161\u00edte stabilitu, zat\u00edmco propady bok\u016f v\u00e1s nut\u00ed stahovat nebo ma\u010dkat \u0161ikm\u00e9 svaly a p\u0159itom si udr\u017eet stabilitu.<\/p>\n<p>M\u011bli byste se pokusit o 15 opakov\u00e1n\u00ed na ob\u011b strany p\u0159i cvi\u010den\u00ed bo\u010dn\u00edho prkna nebo hip dip a m\u011bli byste tato cvi\u010den\u00ed prov\u00e1d\u011bt p\u0159i zachov\u00e1n\u00ed rovnov\u00e1hy.<\/p>\n<p>Po tr\u00e9ninku na ky\u010dle m\u016f\u017eete p\u0159ej\u00edt k prov\u00e1d\u011bn\u00ed 15 opakov\u00e1n\u00ed cvik\u016f s kroucen\u00edm ve stoje, kdy va\u0161e boky z\u016fst\u00e1vaj\u00ed nehybn\u00e9, kdy\u017e prov\u00e1d\u00edte kroucen\u00ed ot\u00e1\u010den\u00edm horn\u00ed \u010d\u00e1sti t\u011bla ze strany na stranu.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3404\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-265x149.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-531x298.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Rovnov\u00e1ha a stabilizace<\/h3>\n<p>N\u00e1\u0161 cvi\u010debn\u00ed program pro b\u0159i\u0161n\u00ed svaly bude tak\u00e9 zahrnovat balan\u010dn\u00ed a stabiliza\u010dn\u00ed tr\u00e9nink, kter\u00fd je velmi d\u016fle\u017eit\u00fd pro kondici t\u011bla, a cvi\u010den\u00ed od planku ke ky\u010dli je prost\u011b skv\u011bl\u00e9 pro zlep\u0161en\u00ed va\u0161\u00ed rovnov\u00e1hy a stabilizace.<\/p>\n<p>Proveden\u00edm cviku zvednut\u00ed od prkna ke ky\u010dli procvi\u010d\u00edte jak spodn\u00ed \u010d\u00e1st zad, tak b\u0159i\u0161n\u00ed svaly a zlep\u0161\u00edte p\u0159itom stabilitu. P\u0159ed proveden\u00edm 15 cvik\u016f na zvednut\u00ed ky\u010dle byste m\u011bli z\u016fstat v pozici prkna p\u0159ibli\u017en\u011b 15 sekund.<\/p>\n<p>Jakmile skon\u010d\u00edte s pohybem zved\u00e1n\u00ed bok\u016f, z\u016fsta\u0148te v pozici prkna je\u0161t\u011b dal\u0161\u00edch 15 sekund, ne\u017e ukon\u010d\u00edte cvi\u010den\u00ed zvednut\u00ed mezi prkny a boky.<\/p>\n<h3>Velikost pasu a \u0159\u00edzen\u00e9 d\u00fdch\u00e1n\u00ed<\/h3>\n<p>M\u016f\u017eete m\u00edt pas, kter\u00fd je vhodn\u00fd pro va\u0161i postavu, t\u00edm, \u017ee se zapoj\u00edte do vakuov\u00e9ho cvi\u010den\u00ed \u017ealudku, kter\u00e9 tak\u00e9 pom\u00e1h\u00e1 regulovat a zlep\u0161ovat va\u0161e d\u00fdch\u00e1n\u00ed.<\/p>\n<p>Chcete-li prov\u00e9st cvi\u010den\u00ed podtlaku \u017ealudku, bu\u010f stoj\u00edte nebo jednodu\u0161e le\u017e\u00edte na podlo\u017ece na cvi\u010den\u00ed se z\u00e1dy na podlaze.<\/p>\n<p>Potom nasajete sv\u00e9 b\u0159icho tak, \u017ee se v\u00e1\u0161 pup\u00edk jakoby dot\u00fdk\u00e1 p\u00e1te\u0159e. Vydr\u017ete v t\u00e9to poloze 5 a\u017e 10 sekund, ne\u017e siln\u011b vydechn\u011bte a pot\u00e9 se uvoln\u011bte.<\/p>\n<p>Pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f byste m\u011bli b\u011bhem ka\u017ed\u00e9ho z\u00e1kladn\u00edho kondi\u010dn\u00edho tr\u00e9ninku prov\u00e9st a\u017e 5 opakov\u00e1n\u00ed cvi\u010den\u00ed podtlaku \u017ealudku.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3405\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>15minutov\u00fd z\u00e1kladn\u00ed kondi\u010dn\u00ed tr\u00e9nink pro \u0161est abs<\/h3>\n<p>Cvi\u010den\u00ed, kter\u00e1 tvo\u0159\u00ed n\u00e1\u0161 15minutov\u00fd z\u00e1kladn\u00ed kondi\u010dn\u00ed tr\u00e9nink, procvi\u010d\u00ed nejen va\u0161e b\u0159i\u0161n\u00ed svaly, ale tak\u00e9 v\u00e1m pomohou sp\u00e1lit trochu kalori\u00ed.<\/p>\n<p>Pro dosa\u017een\u00ed nejlep\u0161\u00edch v\u00fdsledk\u016f byste m\u011bli tato cvi\u010den\u00ed prov\u00e1d\u011bt jako okruh s minim\u00e1ln\u011b dv\u011bma a\u017e t\u0159emi koly tohoto dom\u00e1c\u00edho cvi\u010den\u00ed.<\/p>\n<p>Je tak\u00e9 d\u016fle\u017eit\u00e9, abyste toto z\u00e1kladn\u00ed cvi\u010den\u00ed prov\u00e1d\u011bli dvakr\u00e1t nebo t\u0159ikr\u00e1t t\u00fddn\u011b, abyste si vybudovali b\u0159i\u0161n\u00ed svaly a z\u00e1rove\u0148 zlep\u0161ili s\u00edlu, rovnov\u00e1hu a stabilitu st\u0159edn\u00ed \u010d\u00e1sti.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"156\"><strong>CVI\u010cEN\u00cd<\/strong><\/td>\n<td width=\"156\"><strong>SOUPRAVY<\/strong><\/td>\n<td width=\"156\"><strong>OPAKOV\u00c1N\u00cd (OPAKOV\u00c1N\u00cd)<\/strong><\/td>\n<td width=\"156\"><strong>\u010cAS ODPO\u010cINKU<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Crunch<\/td>\n<td width=\"156\">2 a\u017e 3 sady<\/td>\n<td width=\"156\">15 opakov\u00e1n\u00ed<\/td>\n<td width=\"156\">Nula<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">St\u0159\u00eddav\u011b rovn\u00e1 noha Doln\u00ed<\/td>\n<td width=\"156\">2 a\u017e 3 sady<\/td>\n<td width=\"156\">15 opakov\u00e1n\u00ed pro ka\u017edou nohu<\/td>\n<td width=\"156\">Nula<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Bo\u010dn\u00ed prkno<\/td>\n<td width=\"156\">2 a\u017e 3 sady<\/td>\n<td width=\"156\">15 opakov\u00e1n\u00ed pro ka\u017edou stranu<\/td>\n<td width=\"156\">Nula<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Plank to Hip Raise<\/td>\n<td width=\"156\">2 a\u017e 3 sady<\/td>\n<td width=\"156\">15 opakov\u00e1n\u00ed pro ka\u017edou stranu<\/td>\n<td width=\"156\">Nula<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">\u017dalude\u010dn\u00ed vakuum<\/td>\n<td width=\"156\">2 a\u017e 3 sady<\/td>\n<td width=\"156\">5 opakov\u00e1n\u00ed<\/td>\n<td width=\"156\">30 sekund odpo\u010dinku<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Z\u00e1v\u011br<\/h2>\n<p>Tr\u00e9nink va\u0161eho j\u00e1dra je velmi d\u016fle\u017eit\u00fd, proto\u017ee kontroluje pohyb, rovnov\u00e1hu, stabilitu a flexibilitu.<\/p>\n<p>Bez stabiln\u00edho j\u00e1dra budete m\u00edt v\u00e1\u017en\u00e9 pot\u00ed\u017ee s udr\u017een\u00edm rovnov\u00e1hy a dosa\u017een\u00edm pln\u00e9ho pohybu. Nemus\u00edte v\u0161ak nav\u0161t\u011bvovat m\u00edstn\u00ed posilovnu, ne\u017e budete moci tr\u00e9novat sv\u00e9 j\u00e1dro, m\u016f\u017eete to ud\u011blat dob\u0159e doma.<\/p>\n<p>V\u0161e, co mus\u00edte ud\u011blat, je n\u00e1sledovat z\u00e1kladn\u00ed kondi\u010dn\u00ed cvi\u010den\u00ed ve v\u00fd\u0161e uveden\u00e9 tabulce a b\u011bhem n\u011bkolika t\u00fddn\u016f od \u00fapln\u00e9ho odhodl\u00e1n\u00ed programu byste si m\u011bli za\u010d\u00edt v\u0161\u00edmat p\u016fsobiv\u00e9ho \u0161estibalen\u00ed b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n<p>Ujist\u011bte se, \u017ee tento 15minutov\u00fd z\u00e1kladn\u00ed tr\u00e9ninkov\u00fd re\u017eim zkus\u00edte dvakr\u00e1t a\u017e t\u0159ikr\u00e1t t\u00fddn\u011b, abyste dos\u00e1hli optim\u00e1ln\u00edch v\u00fdsledk\u016f, a pokud pot\u0159ebujete pomoc s n\u011bkter\u00fdm ze z\u00e1kladn\u00edch kondi\u010dn\u00edch cvi\u010den\u00ed, m\u016f\u017eete se je\u0161t\u011b dnes obr\u00e1tit na intern\u00edho anabolick\u00e9ho tren\u00e9ra IFBB PRO.<\/p>","protected":false},"excerpt":{"rendered":"<p>V\u00edte, \u017ee m\u016f\u017eete str\u00e1vit jen \u010dtvrt hodiny doma cvi\u010den\u00edm j\u00e1dra, abyste z\u00edskali atraktivn\u00ed \u0161estin\u00e1sobn\u00e9 b\u0159i\u0161n\u00ed svaly? Pokud jste p\u0159\u00edli\u0161 zanepr\u00e1zdn\u011bni ka\u017edodenn\u00edmi \u00fakoly nebo se c\u00edt\u00edte vystra\u0161en\u00ed, kdykoli nav\u0161t\u00edv\u00edte m\u00edstn\u00ed posilovnu, m\u016f\u017eete b\u00fdt nyn\u00ed v klidu s v\u011bdom\u00edm, \u017ee st\u00e1le m\u016f\u017eete \u00fasp\u011b\u0161n\u011b [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/cs\/zacatecnici-domaci-cviceni-zakladni-kondicni-sezeni\/\">V\u00edce<\/a><\/p>","protected":false},"author":3,"featured_media":3413,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3401","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>Beginners Home Workout Core Conditioning Session for Six-Pack Abs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Get started on your journey to sculpting six-pack abs with this beginner-friendly core workout you can do at home. 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