{"id":15350,"date":"2026-05-12T10:03:56","date_gmt":"2026-05-12T08:03:56","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-pro-zeny\/"},"modified":"2026-06-27T14:21:29","modified_gmt":"2026-06-27T12:21:29","slug":"cviky-na-bricho-pro-zeny","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bricho-pro-zeny\/","title":{"rendered":"Cviky na b\u0159icho pro \u017eeny: Jak na ploch\u00e9 b\u0159icho efektivn\u011b"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed na b\u0159icho je pro mnoho \u017een d\u016fle\u017eit\u00e9 jak z estetick\u00e9ho, tak ze zdravotn\u00edho hlediska. Krom\u011b zpevn\u011bn\u00ed postavy m\u016f\u017ee pravideln\u00e9 cvi\u010den\u00ed pos\u00edlit i core svaly, co\u017e p\u0159isp\u00edv\u00e1 k lep\u0161\u00ed stabilit\u011b a celkov\u00e9 kondici. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f na b\u0159icho, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, a to i v pohodl\u00ed domova.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1. Plank<\/li>\n<li>2. Zved\u00e1n\u00ed nohou<\/li>\n<li>3. Sedy-lehy<\/li>\n<li>4. Krou\u017een\u00ed s nohama<\/li>\n<li>5. Rusk\u00fd twist<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-pro-zeny-2\/\">Cviky na b\u0159icho<\/a>, kter\u00e9 stoj\u00ed za to zkusit<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plank je z\u00e1kladn\u00ed, ale velmi efektivn\u00ed cvik, kter\u00fd pos\u00edl\u00ed cel\u00fd st\u0159ed t\u011bla. Lehn\u011bte si na b\u0159icho, zvedn\u011bte se na p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Udr\u017eujte t\u011blo v jedn\u00e9 p\u0159\u00edmce po dobu 30-60 sekund.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed nohou<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zada-a-bricho\/\">si na z\u00e1da, nohy<\/a> dr\u017ete rovn\u011b na zemi. Pomalu zvedejte nohy do \u00fahlu 90 stup\u0148\u016f a pot\u00e9 je op\u011bt spou\u0161t\u011bjte k zemi. Tento cvik je skv\u011bl\u00fd na <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-spodni-cast-bricha\/\">spodn\u00ed \u010d\u00e1st b\u0159icha<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sedy-lehy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zada-a-bricho-4\/\">si na z\u00e1da, pokr\u010dte<\/a> kolena a nohy polo\u017ete na zem. Pomalu se zvedn\u011bte do sedu a vra\u0165te se zp\u011bt. Opakujte 10-15kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Krou\u017een\u00ed s nohama<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zada-a-bricho-3\/\">z\u00e1da a zvedn\u011bte<\/a> nohy do vzduchu. Pomalu je krou\u017ete v kruhu. T\u00edm pos\u00edl\u00edte nejen b\u0159icho, ale i ky\u010dle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rusk\u00fd twist<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Usa\u010fte se na zem, pokr\u010dte kolena a zpevn\u011bte b\u0159icho. Oto\u010dte se doprava a \u017eijte si ruce k zemi, pak na druhou stranu. Opakujte 10-15kr\u00e1t na ka\u017ed\u00e9 stran\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro efektivn\u00ed cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed je d\u016fle\u017eit\u00e9 db\u00e1t na spr\u00e1vnou techniku a poslouchat sv\u00e9 t\u011blo. Zde je p\u00e1r doporu\u010den\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za\u010dn\u011bte v\u017edy s rozcvi\u010den\u00edm, abyste p\u0159ede\u0161li zran\u011bn\u00ed.<\/li>\n<li>D\u011blejte si pravideln\u00e9 pauzy mezi jednotliv\u00fdmi cviky.<\/li>\n<li>P\u0159izp\u016fsobte si \u00farove\u0148 obt\u00ed\u017enosti sv\u00fdm schopnostem.<\/li>\n<li>Bu\u010fte trp\u011bliv\u00ed a cvi\u010dte pravideln\u011b.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed na b\u0159icho<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edli\u0161 rychl\u00e9 prov\u00e1d\u011bn\u00ed cvik\u016f bez spr\u00e1vn\u00e9ho zam\u011b\u0159en\u00ed na techniku.<\/li>\n<li>Ignorov\u00e1n\u00ed bolest\u00ed v oblasti zad a b\u0159icha.<\/li>\n<li>Nedostate\u010dn\u00e1 p\u0159\u00edprava (rozvi\u010dka, zah\u0159\u00e1t\u00ed).<\/li>\n<li>Vynech\u00e1v\u00e1n\u00ed b\u0159i\u0161n\u00edch cvik\u016f z d\u016fvodu obt\u00ed\u017enosti.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kdy vyhledat odborn\u00edka?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud poci\u0165ujete p\u0159etrv\u00e1vaj\u00edc\u00ed bolesti v oblasti b\u0159icha, tohoto tr\u00e9ninkov\u00e9ho pl\u00e1nu, nebo m\u00e1te jin\u00e9 zdravotn\u00ed probl\u00e9my, je dobr\u00e9 vyhledat odbornou pomoc. D\u016fle\u017eit\u00e1 je i konzultace, pokud pl\u00e1nujete za\u010d\u00edt s cvi\u010den\u00edm po del\u0161\u00ed dob\u011b ne\u010dinnosti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bla <a href=\"https:\/\/revolucnicviceni.cz\/nejlepsi-cviky-na-bricho-doma\/\">cvi\u010dit na b\u0159icho<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed je cvi\u010dit 2-3kr\u00e1t t\u00fddn\u011b, v kombinaci s aerobn\u00edm cvi\u010den\u00edm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mus\u00edm m\u00edt vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nen\u00ed nutn\u00e9, v\u011bt\u0161ina cvik\u016f <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-doma-4\/\">lze prov\u00e1d\u011bt<\/a> pouze s vlastn\u00ed vahou.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed b\u0159icha?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed pom\u00e1h\u00e1 zpevnit core svaly, zlep\u0161uje dr\u017een\u00ed t\u011bla a m\u016f\u017ee p\u0159isp\u011bt ke zhubnut\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kdy uvid\u00edm v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Viditeln\u00e9 v\u00fdsledky mohou trvat n\u011bkolik t\u00fddn\u016f, z\u00e1le\u017e\u00ed na pravidelnosti a intenzit\u011b cvi\u010den\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd je nejlep\u0161\u00ed \u010das na cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nejlep\u0161\u00ed \u010das na cvi\u010den\u00ed je ten, kter\u00fd v\u00e1m vyhovuje. Hlavn\u00ed je, abyste se donutili cvi\u010dit pravideln\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud jste za\u010d\u00e1te\u010dn\u00edk a hled\u00e1te zp\u016fsob, jak <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-pro-zacatecniky-2\/\">za\u010d\u00edt pravideln\u011b cvi\u010dit doma<\/a>, zkuste <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a>. S ohledem na vlastn\u00ed v\u00e1hu dos\u00e1hnete skv\u011bl\u00fdch v\u00fdsledk\u016f bez nutnosti tr\u00e1vit hodiny v posilovn\u011b.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Autor:<\/strong> Jan And\u011bl<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Souvisej\u00edc\u00ed \u010dl\u00e1nky<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-na-zidli\/\">Cviky na b\u0159icho na \u017eidli: Efektivn\u00ed tr\u00e9nink doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-ruce\/\">Cviky na ruce: Jak je spr\u00e1vn\u011b cvi\u010dit a pos\u00edlit<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-zada-a-bricho-2\/\">Cviky na z\u00e1da a b\u0159icho pro lep\u0161\u00ed kondici<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-boky\/\">Cviky na boky: Jak pos\u00edlit a zpevnit st\u0159ed t\u011bla<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Cvi\u010den\u00ed na b\u0159icho je pro mnoho \u017een d\u016fle\u017eit\u00e9 jak z estetick\u00e9ho, tak ze zdravotn\u00edho hlediska. Krom\u011b zpevn\u011bn\u00ed postavy m\u016f\u017ee pravideln\u00e9 cvi\u010den\u00ed pos\u00edlit i core svaly, co\u017e p\u0159isp\u00edv\u00e1 k lep\u0161\u00ed stabilit\u011b a celkov\u00e9 kondici. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f na b\u0159icho, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, a to i v &#8230; <a title=\"Cviky na b\u0159icho pro \u017eeny: Jak na ploch\u00e9 b\u0159icho efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bricho-pro-zeny\/\" aria-label=\"\u010c\u00edst v\u00edce o Cviky na b\u0159icho pro \u017eeny: Jak na ploch\u00e9 b\u0159icho efektivn\u011b\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":133064,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[2,258,1802,1409,308],"tags":[781,9591,1956,2035,1300,147,1150,560,299,1873],"class_list":["post-15350","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni-pro-zeny","tag-cviky-na-bricho","tag-domaci-trenink","tag-fitness-tipy","tag-formovani-postavy","tag-ploche-bricho","tag-posilovani","tag-telo","tag-zdravy-zivotni-styl","tag-zeny"],"better_featured_image":{"id":133064,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: cviky na b\u0159icho.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-bricho-pro-zeny.png","filesize":1237452,"sizes":{"medium":{"file":"cviky-na-bricho-pro-zeny-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":109248,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-pro-zeny-300x300.png"},"thumbnail":{"file":"cviky-na-bricho-pro-zeny-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":34403,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-pro-zeny-150x150.png"},"medium_large":{"file":"cviky-na-bricho-pro-zeny-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":601061,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-pro-zeny-768x768.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":15350,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-pro-zeny.png"},"acf":{"vimeo_id":null,"content_membership":null},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Cvi\u010den\u00ed na b\u0159icho je pro mnoho \u017een d\u016fle\u017eit\u00e9 jak z estetick\u00e9ho, tak ze zdravotn\u00edho hlediska. Krom\u011b zpevn\u011bn\u00ed postavy m\u016f\u017ee pravideln\u00e9 cvi\u010den\u00ed pos\u00edlit i core svaly, co\u017e p\u0159isp\u00edv\u00e1 k lep\u0161\u00ed stabilit\u011b a celkov\u00e9 kondici. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f na b\u0159icho, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, a to i v\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"Jan And\u011bl\"\/>\n\t<meta name=\"msvalidate.01\" content=\"cf6fee0085ec4bfcb61c5468e8a44e97\" \/>\n\t<meta name=\"yandex-verification\" content=\"d87c8c35ed22268b\" \/>\n\t<meta name=\"keywords\" content=\"cvi\u010den\u00ed pro \u017eeny,cviky na b\u0159icho,dom\u00e1c\u00ed tr\u00e9nink,fitness tipy,formov\u00e1n\u00ed postavy,ploch\u00e9 b\u0159icho,posilov\u00e1n\u00ed,t\u011blo,zdrav\u00fd \u017eivotn\u00ed styl,\u017eeny,blog,cvi\u010den\u00ed,fitness,rehabilitace,zdrav\u00ed\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-bricho-pro-zeny\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Jan And\u011bl | Fit and Slim Club\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Cviky na b\u0159icho pro \u017eeny: Jak na ploch\u00e9 b\u0159icho efektivn\u011b | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Cvi\u010den\u00ed na b\u0159icho je pro mnoho \u017een d\u016fle\u017eit\u00e9 jak z estetick\u00e9ho, tak ze zdravotn\u00edho hlediska. Krom\u011b zpevn\u011bn\u00ed postavy m\u016f\u017ee pravideln\u00e9 cvi\u010den\u00ed pos\u00edlit i core svaly, co\u017e p\u0159isp\u00edv\u00e1 k lep\u0161\u00ed stabilit\u011b a celkov\u00e9 kondici. 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