{"id":1890,"date":"2019-12-31T00:01:44","date_gmt":"2019-12-30T23:01:44","guid":{"rendered":"http:\/\/womenhouse.cz\/?p=1890"},"modified":"2020-10-14T20:04:16","modified_gmt":"2020-10-14T18:04:16","slug":"jak-na-vysnene-bricho-tipy-pro-perfektni-sixpack","status":"publish","type":"post","link":"https:\/\/womenhouse.cz\/index.php\/2019\/12\/31\/jak-na-vysnene-bricho-tipy-pro-perfektni-sixpack\/","title":{"rendered":"Jak na vysn\u011bn\u00e9 b\u0159icho \u2013 tipy pro perfektn\u00ed \u201esixpack\u201c"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.menhouse.cz\/tmp\/15607_0_800_1575982111.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<ul><li>Spr\u00e1vn\u00e1 kombinace cvi\u010den\u00ed a stravy je optim\u00e1ln\u00edm p\u0159edpokladem pro dosa\u017een\u00ed c\u00edl\u016f<\/li><li>Nechte si poradit od profesion\u00e1ln\u00edch tren\u00e9r\u016f Form Factory<\/li><\/ul>\n\n\n\n<p>V&nbsp;dal\u0161\u00edm d\u00edle seri\u00e1lu spr\u00e1vn\u00e9ho cvi\u010den\u00ed se zam\u011b\u0159\u00edme na z\u00e1kladn\u00ed cviky pro perfektn\u00ed b\u0159i\u0161n\u00ed svalstvo. Jednoduch\u00e9 a efektivn\u00ed cvi\u010den\u00ed sestaven\u00e9 Sabinou Va\u0161\u00e1kovou, osobn\u00ed tren\u00e9rkou Form Factory, zvl\u00e1dne opravdu ka\u017ed\u00fd. Takzvan\u00fd ,,SixPack,, m\u00e1me v\u011bt\u0161inou v\u0161ichni, jen je schovan\u00fd pod vrstvou tuku na na\u0161em b\u0159i\u0161e. Ne\u017e p\u0159ejdeme na samostatn\u00fd tr\u00e9nink, \u0159ekneme si n\u011bco m\u00e1lo ke spr\u00e1vn\u00e9 v\u00fd\u017eiv\u011b.<\/p>\n\n\n\n<p>Alfou a Omegou na\u0161eho \u00fasp\u011bchu je kalorick\u00fd deficit, kter\u00e9ho lze doc\u00edlit spr\u00e1vn\u00fdm nastaven\u00edm pom\u011bru makro\u017eivin (b\u00edlkoviny, sacharidy, tuky). Tyto makro\u017eiviny obsahuj\u00ed jednotliv\u00e9 potraviny. Abychom dos\u00e1hli kalorick\u00e9ho deficitu mus\u00edme za den vydat v\u00edce energie, ne\u017e p\u0159ijmeme ve strav\u011b. Ve sv\u00e9m j\u00eddeln\u00ed\u010dku mus\u00edme sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem, bez toho nem\u016f\u017eeme redukovat t\u011blesn\u00fd tuk.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.menhouse.cz\/tmp\/15605_0_800_1575981704.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>ZKRACOVA\u010cKA S KOLENY V PRAV\u00c9M \u00daHLU<\/strong><\/h4>\n\n\n\n<p>Le\u017e\u00edme na zemi na z\u00e1dech, nohy m\u00e1me zvednut\u00e9 do prav\u00e9ho \u00fahlu.<br>Ruce m\u00edrn\u011b op\u00edr\u00e1me o sp\u00e1nky. Za\u010dneme m\u00edrn\u011b kulatit z\u00e1da a s pohybem vzh\u016fru zved\u00e1me hlavu, ramena a lopatky ze zem\u011b. Stejn\u00fdm pohybem se vrac\u00edme zp\u011bt do v\u00fdchoz\u00ed pozice.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.menhouse.cz\/tmp\/15604_0_800_1575981703.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>PLANK<br><\/strong><\/h4>\n\n\n\n<p>Plank je jedn\u00edm z\u00a0nejide\u00e1ln\u011bj\u0161\u00edm cvikem na b\u0159icho, proto\u017ee u tohoto cviku zapojujeme cel\u00fd st\u0159ed t\u011bla a m\u016f\u017eeme ho prov\u00e1d\u011bt v\u00a0n\u011bkolika variant\u00e1ch!<br>Hlavn\u00edm benefitem tohoto cviku je i pos\u00edlen\u00e9 sval\u016f okolo p\u00e1te\u0159e, \u010d\u00edm\u017e z\u00edsk\u00e1me lep\u0161\u00ed postoj t\u011bla a zm\u00edrn\u00edme bolest zad.<\/p>\n\n\n\n<p><em>POZOR NA \u010cAST\u00c9 CHYBY:<\/em><br>Explicitn\u011b p\u0159eklopen\u00e1 p\u00e1nev (v\u00fdrazn\u011b vystr\u010den\u00fd zadek), propadl\u00e1 ramena, z\u00e1klon v hlav\u011b, vystr\u010den\u00e9 lopatky a neaktivovan\u00e9 b\u0159\u00ed\u0161ko.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.menhouse.cz\/tmp\/15606_0_800_1575981705.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong>ROTA\u010cN\u00cd CVIK S P\u0158\u00cdTAHY KOLEN<\/strong><\/p>\n\n\n\n<p>T\u00edmto cvikem pos\u00edl\u00e1me v\u00fdhradn\u011b \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svalstvo. V\u00fdchoz\u00ed pozice je v le\u017ee na z\u00e1dech. Sna\u017e\u00edme se dot\u00fdkat se kolena a lokte v rotaci v\u017edy opa\u010dn\u00e9 strany.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.menhouse.cz\/tmp\/15602_0_800_1575981701.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>POKL\u00c1D\u00c1N\u00cd NOHOU V LE\u017dE<\/strong><\/h4>\n\n\n\n<p>V\u00fdchoz\u00ed pozice je v&nbsp;le\u017ee na z\u00e1dech s&nbsp;nohami nata\u017een\u00fdmi vzh\u016fru.<\/p>\n\n\n\n<p>Pomal\u00fdm a plynul\u00fdm pohybem pokl\u00e1d\u00e1me nohy m\u00edrn\u011b nad zem a vrac\u00edme zp\u011bt. Dbejme na p\u0159ilepen\u00e1 z\u00e1da na zemi po celou dobu proveden\u00ed cviku.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.menhouse.cz\/tmp\/15603_0_800_1575981702.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>P\u0158\u00cdTAHY KOLEN VE VISU<\/strong><\/h4>\n\n\n\n<p>V\u00fdchoz\u00ed pozice je z visu na hrazd\u011b. Kontrakc\u00ed b\u0159i\u0161n\u00edch sval\u016f p\u0159itahujeme nohy k hrudn\u00edku a pou\u0161t\u00edme zp\u011bt Pohyb se sna\u017e\u00edme prov\u00e1d\u011bt pomalu a plynule.<\/p>\n\n\n\n<p>Douf\u00e1m, \u017ee mi d\u00e1te v\u0161ichni za pravdu, \u017ee vyr\u00fdsovan\u00e9 a hezk\u00e9 b\u0159\u00ed\u0161ko nen\u00ed jen o tom d\u011blat tis\u00edce sklapova\u010dek denn\u011b, ale i o zdrav\u00e9 vyv\u00e1\u017een\u00e9 strav\u011b a vhodn\u00e9 aerobn\u00ed aktivit\u011b.<\/p>\n\n\n\n<p>V\u00edce o osobn\u00ed tren\u00e9rce Sabin\u011b Va\u0161\u00e1kov\u00e9 na<a href=\"https:\/\/www.formfactory.cz\/personal\/sabina-vasakova\/\">\/www.formfactory.cz\/personal\/sabina-vasakova\/<\/a><\/p>\n\n\n\n<p><strong>V\u00edce informac\u00ed o slu\u017eb\u00e1ch a nab\u00eddce na&nbsp;<a href=\"http:\/\/www.formfactory.cz\/\">www.formfactory.cz<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spr\u00e1vn\u00e1 kombinace cvi\u010den\u00ed a stravy je optim\u00e1ln\u00edm p\u0159edpokladem pro dosa\u017een\u00ed c\u00edl\u016f Nechte si poradit od profesion\u00e1ln\u00edch tren\u00e9r\u016f Form Factory V&nbsp;dal\u0161\u00edm d\u00edle seri\u00e1lu spr\u00e1vn\u00e9ho cvi\u010den\u00ed se zam\u011b\u0159\u00edme na z\u00e1kladn\u00ed cviky pro perfektn\u00ed b\u0159i\u0161n\u00ed svalstvo. Jednoduch\u00e9 a efektivn\u00ed cvi\u010den\u00ed sestaven\u00e9 Sabinou Va\u0161\u00e1kovou, osobn\u00ed tren\u00e9rkou Form Factory, zvl\u00e1dne opravdu ka\u017ed\u00fd. Takzvan\u00fd ,,SixPack,, m\u00e1me v\u011bt\u0161inou v\u0161ichni, jen je schovan\u00fd [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1891,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2,22],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak na vysn\u011bn\u00e9 b\u0159icho \u2013 tipy pro perfektn\u00ed \u201esixpack\u201c - WOMENHOUSE.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womenhouse.cz\/index.php\/2019\/12\/31\/jak-na-vysnene-bricho-tipy-pro-perfektni-sixpack\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak na vysn\u011bn\u00e9 b\u0159icho \u2013 tipy pro perfektn\u00ed \u201esixpack\u201c - WOMENHOUSE.cz\" \/>\n<meta property=\"og:description\" content=\"Spr\u00e1vn\u00e1 kombinace cvi\u010den\u00ed a stravy je optim\u00e1ln\u00edm p\u0159edpokladem pro dosa\u017een\u00ed c\u00edl\u016f Nechte si poradit od profesion\u00e1ln\u00edch tren\u00e9r\u016f Form Factory V&nbsp;dal\u0161\u00edm d\u00edle seri\u00e1lu spr\u00e1vn\u00e9ho cvi\u010den\u00ed se zam\u011b\u0159\u00edme na z\u00e1kladn\u00ed cviky pro perfektn\u00ed b\u0159i\u0161n\u00ed svalstvo. Jednoduch\u00e9 a efektivn\u00ed cvi\u010den\u00ed sestaven\u00e9 Sabinou Va\u0161\u00e1kovou, osobn\u00ed tren\u00e9rkou Form Factory, zvl\u00e1dne opravdu ka\u017ed\u00fd. Takzvan\u00fd ,,SixPack,, m\u00e1me v\u011bt\u0161inou v\u0161ichni, jen je schovan\u00fd [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenhouse.cz\/index.php\/2019\/12\/31\/jak-na-vysnene-bricho-tipy-pro-perfektni-sixpack\/\" \/>\n<meta property=\"og:site_name\" content=\"WOMENHOUSE.cz\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/womenhousecz\" \/>\n<meta property=\"article:published_time\" content=\"2019-12-30T23:01:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-10-14T18:04:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenhouse.cz\/wp-content\/uploads\/2019\/12\/15607_0_800_1575982111.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1198\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jolana Hol\u00e1\u0148ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jolana Hol\u00e1\u0148ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/womenhouse.cz\/index.php\/2019\/12\/31\/jak-na-vysnene-bricho-tipy-pro-perfektni-sixpack\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/womenhouse.cz\/index.php\/2019\/12\/31\/jak-na-vysnene-bricho-tipy-pro-perfektni-sixpack\/\"},\"author\":{\"name\":\"Jolana Hol\u00e1\u0148ov\u00e1\",\"@id\":\"https:\/\/womenhouse.cz\/#\/schema\/person\/541326101f8d68c711e83e8fecc80738\"},\"headline\":\"Jak na vysn\u011bn\u00e9 b\u0159icho \u2013 tipy pro perfektn\u00ed \u201esixpack\u201c\",\"datePublished\":\"2019-12-30T23:01:44+00:00\",\"dateModified\":\"2020-10-14T18:04:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/womenhouse.cz\/index.php\/2019\/12\/31\/jak-na-vysnene-bricho-tipy-pro-perfektni-sixpack\/\"},\"wordCount\":567,\"publisher\":{\"@id\":\"https:\/\/womenhouse.cz\/#organization\"},\"articleSection\":[\"NEWS\",\"RELAX &amp; 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Jednoduch\u00e9 a efektivn\u00ed cvi\u010den\u00ed sestaven\u00e9 Sabinou Va\u0161\u00e1kovou, osobn\u00ed tren\u00e9rkou Form Factory, zvl\u00e1dne opravdu ka\u017ed\u00fd. 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