\n ![\"dieta\"](\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/Blue-and-Yellow-Modern-Best-Deal-Fashion-Sale-Email-Header.png\")
\n<\/a><\/p>\n8 cvik\u016f na hubnut\u00ed b\u0159icha, kter\u00e9 mus\u00edte vyzkou\u0161et<\/h2>\n1. Plank<\/h3>\n
Plank je jedn\u00edm z nejefektivn\u011bj\u0161\u00edch cvik\u016f pro pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f a hubnut\u00ed b\u0159icha. Lehn\u011bte si na podlahu na b\u0159icho a op\u0159ete se na p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Dr\u017ete tuto pozici co nejd\u00e9le, nap\u0159\u00edklad 30 sekund, a potom se uvoln\u011bte. Zopakujte 3x 30 sekund.<\/p>\n
2. Russian Twist<\/h3>\n
Tento cvik posiluje b\u0159i\u0161n\u00ed a bo\u010dn\u00ed svaly. Sedn\u011bte si na podlahu a postavte nohy p\u0159ed sebe. Zvedn\u011bte nohy z podlahy a sklon\u011bte se zp\u00e1tky tak, aby t\u011blo a nohy tvo\u0159ili co nejv\u011bt\u0161\u00ed \u00fahel. Dr\u017ete jednoru\u010dku a ot\u00e1\u010dejte se zprava doleva, polo\u017ete jednoru\u010dku na podlahu a opakujte na druh\u00e9 stran\u011b. Zopakujte 3x 12 opakov\u00e1n\u00ed na ka\u017edou stranu.<\/p>\n
3. Bicycle crunches<\/h3>\n
Lehn\u011bte si na z\u00e1da s pooto\u010den\u00fdmi koleny a rukama za hlavou. Zvedn\u011bte prav\u00e9 koleno k lev\u00e9mu loktu a pokuste se ho dotknout. Potom vym\u011b\u0148te strany. Zopakujte 3x 20 opakov\u00e1n\u00ed na ka\u017edou stranu.<\/p>\n
4. V-up<\/h3>\n
Tento cvik pos\u00edl\u00ed spodn\u00ed b\u0159i\u0161n\u00ed svaly. Lehn\u011bte si na z\u00e1da a ruce a nohy nat\u00e1hn\u011bte nahoru. Zvedn\u011bte hlavu, ramena a zadn\u00ed \u010d\u00e1st t\u011bla z podlahy a pokuste se dotknout \u0161pi\u010dkami nohou rukou. Pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed pozice. Zopakujte 3x 12 opakov\u00e1n\u00ed.<\/p>\n
5. Mountain climber<\/h3>\n
Tento cvik dokonale zpevn\u00ed b\u0159icho i nohy. Lehn\u011bte si na podlahu do pozice, jako kdyby jste cht\u011bli ud\u011blat kliky. Ruce a ramena jsou rozt\u00e1hnuty a v p\u0159\u00edmce ramena mezi sebou. Zvedn\u011bte prav\u00e9 koleno k hrudn\u00edku a n\u00e1sledn\u011b ho zkuste vr\u00e1tit, vydr\u017ete a vym\u011b\u0148te nohy. Zopakujte 3x 20 opakov\u00e1n\u00ed na ka\u017edou nohu.<\/p>\n
6. Leg lifts<\/h3>\n
Tento cvik posiluje svaly b\u0159icha, p\u0159edev\u0161\u00edm spodn\u00ed \u010d\u00e1st. Lehn\u011bte si na z\u00e1da s rukama pod\u00e9l t\u011bla a nohy polo\u017een\u00e9 na zemi. Zvedn\u011bte ob\u011b nohy do p\u0159\u00edm\u00e9ho \u00fahlu a pomalu je zase spus\u0165te. Zopakujte 3x 12 opakov\u00e1n\u00ed.<\/p>\n
7. Burpee<\/h3>\n
Burpee cvik nejen\u017ee posiluje b\u0159icho, ale m\u016f\u017ee b\u00fdt skv\u011blou kondi\u010dn\u00ed aktivitou. Postavte se do vzp\u0159\u00edmen\u00e9 polohy. Sko\u010dte s nohama do pozice, jako by jste cht\u011bli ud\u011blat kliky, provedete kliky a sko\u010d\u00edte zase zp\u011bt do v\u00fdchoz\u00ed pozice. Zopakujte 3x 10-12 opakov\u00e1n\u00ed.<\/p>\n
8. Jackknife<\/h3>\n
Tento cvik posiluje cel\u00e9 b\u0159icho a z\u00e1rove\u0148 pom\u00e1h\u00e1 prot\u00e1hnout p\u00e1te\u0159. Lehn\u011bte si na z\u00e1da s nohama a rukama nata\u017een\u00fdmi nahoru. Zvedn\u011bte horn\u00ed a doln\u00ed \u010d\u00e1st t\u011bla sm\u011brem k sob\u011b, jako kdy\u017e se oh\u00fdb\u00e1te. Vra\u0165te se do v\u00fdchoz\u00ed polohy. Zopakujte 3x 12 opakov\u00e1n\u00ed.<\/p>\n
Pokud chcete efektivn\u011b zhubnout b\u0159icho, je nezbytn\u00e9 cvi\u010dit pravideln\u011b a kombinovat cviky na pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f s aerobn\u00ed aktivitou. Dop\u0159ejte sv\u00e9mu t\u011blu dostatek pohybu, zdravou v\u00fd\u017eivu a dostatek odpo\u010dinku.<\/p>\n
Pro v\u00edce informac\u00ed o cvi\u010den\u00ed na b\u0159i\u0161n\u00ed svaly doporu\u010dujeme n\u00e1sleduj\u00edc\u00ed \u010dl\u00e1nek z americk\u00e9ho webu: 8 z\u00e1kladn\u00edch cvik\u016f na hubnut\u00ed b\u0159icha<\/a>.<\/p>\n[su_button url=“https:\/\/dokonala-zena.cz\/ketomix“ background=“#2def4c“ color=“#ffffff“ size=“13″ icon=“icon: arrow-right“]TOP KETO DIETA V AKCI[\/su_button]<\/p>\n
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\n\tFAQs – 8 cvik\u016f na hubnut\u00ed b\u0159icha, kter\u00e9 mus\u00edte vyzkou\u0161et<\/title><br \/>\n<\/head><br \/>\n<body><\/p>\n<h2>FAQs – 8 cvik\u016f na hubnut\u00ed b\u0159icha, kter\u00e9 mus\u00edte vyzkou\u0161et<\/h2>\n<h3>1. Jak\u00e9 jsou nejlep\u0161\u00ed cviky na hubnut\u00ed b\u0159icha?<\/h3>\n<p>Mezi nejlep\u0161\u00ed cviky pat\u0159\u00ed plank, bicycle crunches, russian twists, leg raises, crunches, oblique crunches, reverse crunches a mountain climbers.<\/p>\n<h3>2. Kolikr\u00e1t t\u00fddn\u011b bych m\u011bl tyto cviky cvi\u010dit?<\/h3>\n<p>Je doporu\u010deno cvi\u010dit cviky na b\u0159icho alespo\u0148 3kr\u00e1t t\u00fddn\u011b, ale ne v\u00edce ne\u017e 5kr\u00e1t t\u00fddn\u011b, aby se svaly mohly zotavit.<\/p>\n<h3>3. Kolik opakov\u00e1n\u00ed cviku bych m\u011bl d\u011blat?<\/h3>\n<p>Prov\u00e1d\u011bjte ka\u017ed\u00fd cvik v s\u00e9ri\u00edch, p\u0159i\u010dem\u017e na jednu s\u00e9rii by m\u011blo p\u0159ipadat 10 a 20 opakov\u00e1n\u00ed podle va\u0161ich osobn\u00edch mo\u017enost\u00ed.<\/p>\n<h3>4. Jakou \u010d\u00e1st t\u011bla cviky zahrnuj\u00ed?<\/h3>\n<p>Cviky na b\u0159icho zahrnuj\u00ed hlavn\u011b p\u0159edn\u00ed svaly b\u0159i\u0161n\u00ed (rectus abdominis) a bo\u010dn\u00ed svaly (oblique), ale tak\u00e9 zahrnuj\u00ed dal\u0161\u00ed svalov\u00e9 partie, jako jsou nap\u0159\u00edklad jemn\u00e9 svaly p\u00e1nve.<\/p>\n<h3>5. Jsou cviky na b\u0159icho vhodn\u00e9 pro ka\u017ed\u00e9ho?<\/h3>\n<p>Ano, cviky na b\u0159icho mohou b\u00fdt prov\u00e1d\u011bny v\u011bt\u0161inou zdrav\u00fdch jedinc\u016f. Pokud m\u00e1te zdravotn\u00ed probl\u00e9my, pora\u010fte se s l\u00e9ka\u0159em, kter\u00fd v\u00e1m pom\u016f\u017ee stanovit, zda je cvi\u010den\u00ed bezpe\u010dn\u00e9.<\/p>\n<h3>6. Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed chyby, kter\u00fdch se p\u0159i cvi\u010den\u00ed na b\u0159icho dopou\u0161t\u00edme?<\/h3>\n<p>Nej\u010dast\u011bj\u0161\u00ed chybou je nezohledn\u011bn\u00ed spr\u00e1vn\u00e9 formy a techniky b\u011bhem cvi\u010den\u00ed. Je d\u016fle\u017eit\u00e9 si b\u00fdt v\u011bdom spr\u00e1vn\u00e9 polohy t\u011bla a pou\u017e\u00edvat stabiliza\u010dn\u00ed svaly, aby byla zaji\u0161t\u011bna maxim\u00e1ln\u00ed \u00fa\u010dinnost cviku.<\/p>\n<h3>7. Jak\u00fd je nejlep\u0161\u00ed \u010das pro cvi\u010den\u00ed na b\u0159icho – r\u00e1no nebo ve\u010der?<\/h3>\n<p>Neexistuje \u017e\u00e1dn\u00fd „nejlep\u0161\u00ed“ \u010das pro cvi\u010den\u00ed na b\u0159icho. Vyberte si \u010das, kter\u00fd pro v\u00e1s funguje nejl\u00e9pe a dr\u017ete se ho. D\u016fle\u017eit\u011bj\u0161\u00ed je udr\u017eov\u00e1n\u00ed pravidelnosti a dodr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9ho stravov\u00e1n\u00ed a tr\u00e9ninku.<\/p>\n<h3>8. Jak\u00e9 jsou dal\u0161\u00ed tipy pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00ed b\u0159icha?<\/h3>\n<p>Krom\u011b pravideln\u00e9ho cvi\u010den\u00ed na b\u0159icho, aby do\u0161lo k \u00fasp\u011b\u0161n\u00e9mu hubnut\u00ed b\u0159icha, je d\u016fle\u017eit\u00e9 se vyhnout nezdrav\u00fdm potravin\u00e1m, konzumovat v\u00edce zeleniny, omezit p\u0159\u00edjem cukru a soli a dostate\u010dn\u011b sp\u00e1t a hydratovat se.<\/p>\n<p><\/body><br \/>\n<\/html><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/levi-kyiv-hSnAgGOL66o-unsplash.jpg\" alt=\"proteinov\u00e1 dieta\" \/><\/p>\n<h2>Jak shodit b\u0159icho<\/h2>\n<h3>Tipy pro hubnut\u00ed b\u0159icha<\/h3>\n<p>Kdy\u017e p\u0159em\u00fd\u0161l\u00edte o zhubnut\u00ed b\u0159icha, m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9 naj\u00edt spr\u00e1vnou cestu, jak se zbavit p\u0159ebyte\u010dn\u00e9ho tuku na t\u00e9to problematick\u00e9 oblasti. Pod\u00edvejte se na tyto u\u017eite\u010dn\u00e9 tipy, jak shodit b\u0159icho:<\/p>\n<ul>\n<li> Zm\u011b\u0148te svou stravu na zdrav\u011bj\u0161\u00ed. Zkuste sn\u00ed\u017eit p\u0159\u00edjem kalori\u00ed a vyhnout se nezdrav\u00fdm potravin\u00e1m.<\/li>\n<li>Pravideln\u00e9 cvi\u010den\u00ed m\u016f\u017ee pomoci zhubnout podko\u017en\u00ed tuk a tedy i b\u0159i\u0161n\u00ed tuk. Zkuste za\u010dlenit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu kardio cvi\u010den\u00ed i posilovac\u00ed aktivity zam\u011b\u0159en\u00e9 na b\u0159i\u0161n\u00ed svaly. <\/li>\n<li> Vypus\u0165te sladk\u00e9 n\u00e1poje a pijte v\u00edce vody. Sladk\u00e9 n\u00e1poje obsahuj\u00ed mnoho kalori\u00ed a p\u0159et\u00ed\u017e\u00ed v\u00e1\u0161 metabolismus, co\u017e v\u00e1m br\u00e1n\u00ed v hubnut\u00ed b\u0159icha.<\/li>\n<li>Zkuste zv\u00fd\u0161it svou aktivitu po cel\u00fd den. Cho\u010fte v\u00edce, jezd\u011bte na kole, nebo jd\u011bte na dlouh\u00e9 proch\u00e1zky. Tento druh aktivity je u\u017eite\u010dn\u00fd nejen pro zhubnut\u00ed b\u0159icha, ale i pro celkov\u00e9 zlep\u0161en\u00ed zdrav\u00ed.<\/li>\n<\/ul>\n<h3>B\u0159i\u0161n\u00ed tuk a zdravotn\u00ed probl\u00e9my<\/h3>\n<p>N\u011bkdy m\u016f\u017ee b\u00fdt p\u0159ebyte\u010dn\u00fd b\u0159i\u0161n\u00ed tuk spojen s rizikem n\u011bkolika zdravotn\u00edch probl\u00e9m\u016f, mezi n\u011b\u017e pat\u0159\u00ed metabolick\u00fd syndrom, kardiovaskul\u00e1rn\u00ed nemoci a cukrovka typu 2.<\/p>\n<p>Je d\u016fle\u017eit\u00e9 v\u011bnovat pozornost p\u0159\u00ed\u010din\u00e1m a \u0159e\u0161en\u00edm, jak shodit b\u0159icho a zm\u00edrnit tak rizika spojen\u00e1 s p\u0159ebytkem b\u0159i\u0161n\u00edho tuku. N\u00e1sleduj\u00edc\u00ed tipy v\u00e1m mohou pomoci zhubnout b\u0159icho a zlep\u0161it va\u0161e zdrav\u00ed:<\/p>\n<ul>\n<li> Zvl\u00e1dn\u011bte sv\u016fj stres. Stres m\u016f\u017ee ovlivnit va\u0161i v\u00e1hu, zejm\u00e9na tuk v b\u0159i\u0161e. Zkuste cvi\u010dit pravideln\u011b, relaxovat nebo si najd\u011bte jin\u00e9 aktivity na redukci stresu.<\/li>\n<li> Jezte v\u00edce vl\u00e1kniny, ovoce a zeleniny. Tato potravina m\u016f\u017ee pomoci zaplnit va\u0161e b\u0159icho, a tedy umo\u017enit v\u00e1m se c\u00edtit pln\u011bj\u0161\u00ed d\u00e9le.<\/li>\n<li> Vyhn\u011bte se alkoholu, nebo se mu vyhn\u011bte v co nejv\u011bt\u0161\u00ed m\u00ed\u0159e. Alkohol obsahuje mnoho kalori\u00ed a m\u016f\u017ee zpomalit v\u00e1\u0161 metabolismus.<\/li>\n<li> Spojte s\u00edly s odborn\u00edkem, pokud m\u00e1te pot\u00ed\u017ee s hubnut\u00edm. \u0158e\u0161en\u00ed s odborn\u00edkem v oblasti v\u00fd\u017eivy \u010di osobn\u00edho tren\u00e9ra m\u016f\u017ee b\u00fdt mnohem efektivn\u011bj\u0161\u00ed a rychlej\u0161\u00ed ne\u017e samostatn\u00e1 cesta.<\/li>\n<\/ul>\n<p>Chcete se dozv\u011bd\u011bt v\u00edce o jak shodit b\u0159icho a spojen\u00fdch zdravotn\u00edch probl\u00e9mech? Nav\u0161tivte pros\u00edm <a href=\"https:\/\/cs.wikipedia.org\/wiki\/P%C5%99ebytek_b%C5%99i%C5%A1n%C3%ADho_tuku\" target=\"_blank\" rel=\"noopener\">tuto str\u00e1nku na Wikipedii.<\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/maarten-van-den-heuvel-EzH46XCDQRY-unsplash.jpg\" alt=\"ketodieta\" \/><\/p>\n<p>write in czech<br \/>\n in HTML in bullet points short take away summary for 8 cvik\u016f na hubnut\u00ed b\u0159icha, kter\u00e9 mus\u00edte vyzkou\u0161et include H2, do not use H1 heading <\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/dokonala-zena.cz\/ketomix\"><br \/>\n <img decoding=\"async\" src=\"https:\/\/dokonala-zena.cz\/wp-content\/uploads\/2023\/03\/Blue-and-Yellow-Modern-Best-Deal-Fashion-Sale-Email-Header.png\" alt=\"dieta\"><br \/>\n<\/a><\/p>\n<p style=\"text-align:center;\"><iframe loading=\"lazy\" width=\"500\" height=\"306\" src=\"https:\/\/www.youtube.com\/embed\/EebyqEPvkEY\" title=\"Diana's Inspiring Weight Loss Journey | 'The Gym Changed My Life'\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p><a href=\"https:\/\/dokonala-zena.cz\/category\/zdravi-a-jidlo\/hubnuti\/\">Kategorie – Hubnut\u00ed<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 cvik\u016f na hubnut\u00ed b\u0159icha, kter\u00e9 mus\u00edte vyzkou\u0161et Chcete zhubnout b\u0159icho a pos\u00edlit svaly? Pak nev\u00e1hejte a vyzkou\u0161ejte tyto osv\u011bd\u010den\u00e9 cviky na hubnut\u00ed b\u0159icha. Vykon\u00e1vejte je pravideln\u011b a spojte je s vyv\u00e1\u017eenou stravou a dostatkem pohybu. 1. Plank Lehn\u011bte si na podlo\u017eku na b\u0159icho a op\u0159ete se o p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Dr\u017ete t\u011blo v […]<\/p>\n","protected":false},"author":1,"featured_media":5515,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119],"tags":[],"_links":{"self":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts\/7290"}],"collection":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/comments?post=7290"}],"version-history":[{"count":0,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/posts\/7290\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/media\/5515"}],"wp:attachment":[{"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/media?parent=7290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/categories?post=7290"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dokonala-zena.cz\/wp-json\/wp\/v2\/tags?post=7290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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