{"id":24518,"date":"2026-05-04T04:54:30","date_gmt":"2026-05-04T02:54:30","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/posilovani-sikmych-brisnich-svalu\/"},"modified":"2026-06-29T07:59:13","modified_gmt":"2026-06-29T05:59:13","slug":"posilovani-sikmych-brisnich-svalu","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/posilovani-sikmych-brisnich-svalu\/","title":{"rendered":"Jak efektivn\u011b posilovat \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0160ikm\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-brisnich-svalu-2\/\">b\u0159i\u0161n\u00ed svaly<\/a> jsou kl\u00ed\u010dov\u00e9 pro stabilitu trupu a zdrav\u00e9 dr\u017een\u00ed t\u011bla. Pokud chcete zpevnit sv\u016fj st\u0159ed t\u011bla a vybudovat siln\u011bj\u0161\u00ed core, existuje mnoho cvi\u010den\u00ed, kter\u00e1 se na tyto svaly zam\u011b\u0159uj\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na nejlep\u0161\u00ed zp\u016fsoby, jak <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-bricha-2\/\">efektivn\u011b posilovat \u0161ikm\u00e9<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/brisni-svaly-posilovani\/\">b\u0159i\u0161n\u00ed svaly, a<\/a> nab\u00eddneme u\u017eite\u010dn\u00e9 rady, jak to v\u0161e zvl\u00e1dnout v pohodl\u00ed domova.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pro\u010d je d\u016fle\u017eit\u00e9 posilovat \u0161ikm\u00e9 svaly<\/li><li>Nejlep\u0161\u00ed cvi\u010den\u00ed pro <a href=\"https:\/\/revolucnicviceni.cz\/m-skalska-posilovani-brisnich-svalu\/\">\u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly<\/a><\/li><li>Tipy pro dom\u00e1c\u00ed tr\u00e9nink<\/li><li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/li><li>Kdy vyhledat odborn\u00edka<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je d\u016fle\u017eit\u00e9 posilovat \u0161ikm\u00e9 svaly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ikm\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-brisnich-svalu-3\/\">b\u0159i\u0161n\u00ed svaly, kter\u00e9<\/a> se nach\u00e1zej\u00ed na boc\u00edch trupu, hraj\u00ed z\u00e1sadn\u00ed roli p\u0159i rotaci a oh\u00fdb\u00e1n\u00ed t\u011bla. Jejich posilov\u00e1n\u00ed m\u016f\u017ee pomoci nejen zlep\u0161it v\u00fdkon p\u0159i sportu, ale tak\u00e9 podpo\u0159it spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla, sn\u00ed\u017eit riziko bolest\u00ed zad a p\u0159isp\u011bt k lep\u0161\u00edmu vzhledu va\u0161\u00ed postavy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed cvi\u010den\u00ed pro \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bo\u010dn\u00ed plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na bok, op\u0159ete se o p\u0159edlokt\u00ed a zvedn\u011bte t\u011blo tak, aby tvo\u0159ilo p\u0159\u00edmku. Dr\u017ete pozici 30-60 sekund, pot\u00e9 vym\u011b\u0148te strany.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Krou\u017e\u00edc\u00ed nohy<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, zvedn\u011bte nohy nad zem a vykon\u00e1vejte krou\u017eiv\u00e9 pohyby. Dbejte na to, aby va\u0161e doln\u00ed \u010d\u00e1st zad z\u016fstala p\u0159itisknut\u00e1 k zemi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u0160ikm\u00e9 zkracova\u010dky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a zvedn\u011bte t\u011blo sm\u011brem k jednomu kolenu tak, aby druh\u00e9 noha z\u016fstalo na zemi. St\u0159\u00eddejte strany.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tipy pro dom\u00e1c\u00ed tr\u00e9nink<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pro efektivn\u00ed tr\u00e9nink \u0161ikm\u00fdch <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-brisnich-svalu-pro-zacatecniky\/\">b\u0159i\u0161n\u00edch sval\u016f<\/a> m\u016f\u017eete vyzkou\u0161et jednoduch\u00fd <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">cvi\u010debn\u00ed program \u0160estiminutovka na doma<\/a>. Tento program je ide\u00e1ln\u00ed pro za\u010d\u00e1te\u010dn\u00edky a pom\u016f\u017ee v\u00e1m vytvo\u0159it pravideln\u00fd tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd m\u016f\u017eete zvl\u00e1dnout b\u011bhem p\u00e1r minut denn\u011b.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I p\u0159i <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-brisnich-svalu\/\">posilov\u00e1n\u00ed \u0161ikm\u00fdch b\u0159i\u0161n\u00edch sval\u016f se<\/a> mohou objevovat b\u011b\u017en\u00e9 chyby:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Slab\u00e9 zapojen\u00ed svalu &#8211; dbejte na spr\u00e1vnou techniku a soust\u0159e\u010fte se na c\u00edlov\u00e9 svaly.<\/li><li>Nepravideln\u00e9 cvi\u010den\u00ed &#8211; sna\u017ete se cvi\u010dit alespo\u0148 3x t\u00fddn\u011b pro viditeln\u00e9 v\u00fdsledky.<\/li><li>P\u0159et\u011b\u017eov\u00e1n\u00ed &#8211; za\u010dn\u011bte s minimaln\u00edm po\u010dtem opakov\u00e1n\u00ed a postupn\u011b se zvy\u0161ujte.<\/li><\/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 c\u00edt\u00edte bolest nebo m\u00e1te pot\u00ed\u017ee p\u0159i <a href=\"https:\/\/revolucnicviceni.cz\/cviceni-na-posileni-brisnich-svalu\/\">cvi\u010den\u00ed \u0161ikm\u00fdch b\u0159i\u0161n\u00edch sval\u016f<\/a>, je v\u017edy nejlep\u0161\u00ed vyhledat odborn\u00edka. Terapeut nebo tren\u00e9r v\u00e1m m\u016f\u017ee poskytnout nezbytn\u00e9 rady a p\u0159izp\u016fsobit tr\u00e9nink tak, abyste p\u0159ede\u0161li zran\u011bn\u00edm.<\/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\u011bl cvi\u010dit \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3x t\u00fddn\u011b, ale d\u016fle\u017eit\u00e9 je dodr\u017eovat tak\u00e9 dostate\u010dn\u00fd \u010das na regeneraci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je dobr\u00e9 posilovat \u0161ikm\u00e9 svaly ka\u017ed\u00fd den?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Skute\u010dn\u011b siln\u00e9 \u0161ikm\u00e9 svaly vy\u017eaduj\u00ed \u010das na regeneraci, tak\u017ee nen\u00ed doporu\u010deno cvi\u010dit je ka\u017ed\u00fd den.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pom\u016f\u017ee <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-svalu-panevniho-dna\/\">mi posilov\u00e1n\u00ed \u0161ikm\u00fdch sval\u016f<\/a> p\u0159i hubnut\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/posilovani-svalu-panevniho-dna-2\/\">Posilov\u00e1n\u00ed t\u011bchto sval\u016f<\/a> samo o sob\u011b nezaru\u010duje \u00fabytek v\u00e1hy, ale p\u0159isp\u00edv\u00e1 k celkov\u00e9mu zpevn\u011bn\u00ed t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou n\u011bkter\u00e1 cvi\u010den\u00ed nevhodn\u00e1 pro ur\u010dit\u00e9 zdravotn\u00ed pot\u00ed\u017ee?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te jak\u00e9koli zdravotn\u00ed pot\u00ed\u017ee, je nejlep\u0161\u00ed konzultovat cvi\u010debn\u00ed pl\u00e1n s l\u00e9ka\u0159em nebo odborn\u00edkem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak rychle uvid\u00edm v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky se li\u0161\u00ed u ka\u017ed\u00e9ho, ale pravidelnost a spr\u00e1vn\u00e1 technika jsou kl\u00ed\u010dov\u00e9 pro zlep\u0161en\u00ed.<\/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\/kliky-posilovani\/\">Kl\u00ed\u010dov\u00e9 tipy pro posilov\u00e1n\u00ed s kliky: \u00da\u010dinn\u00e9 cvi\u010den\u00ed pro ka\u017ed\u00e9ho<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/gumovi-krouzek-na-posilovani\/\">Gumov\u00fd krou\u017eek na posilov\u00e1n\u00ed: V\u00e1\u0161 nov\u00fd tr\u00e9ninkov\u00fd pomocn\u00edk<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/silove-posilovani\/\">Silov\u00e9 posilov\u00e1n\u00ed: Kl\u00ed\u010d k lep\u0161\u00ed kondici a pevn\u011bj\u0161\u00edm sval\u016fm<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/posilovani-svalu-panevniho-dna-pro-muze\/\">Posilov\u00e1n\u00ed sval\u016f p\u00e1nevn\u00edho dna pro mu\u017ee: Praktick\u00fd n\u00e1vod<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0160ikm\u00e9 b\u0159i\u0161n\u00ed svaly jsou kl\u00ed\u010dov\u00e9 pro stabilitu trupu a zdrav\u00e9 dr\u017een\u00ed t\u011bla. Pokud chcete zpevnit sv\u016fj st\u0159ed t\u011bla a vybudovat siln\u011bj\u0161\u00ed core, existuje mnoho cvi\u010den\u00ed, kter\u00e1 se na tyto svaly zam\u011b\u0159uj\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na nejlep\u0161\u00ed zp\u016fsoby, jak efektivn\u011b posilovat \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, a nab\u00eddneme u\u017eite\u010dn\u00e9 rady, jak to v\u0161e zvl\u00e1dnout v pohodl\u00ed &#8230; <a title=\"Jak efektivn\u011b posilovat \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/posilovani-sikmych-brisnich-svalu\/\" aria-label=\"\u010c\u00edst v\u00edce o Jak efektivn\u011b posilovat \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"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":[8014,8,1956,1490,1150,12246,10],"class_list":["post-24518","post","type-post","status-publish","format-standard","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-brisni-svaly","tag-cviceni","tag-domaci-trenink","tag-kondice","tag-posilovani","tag-sikme-svaly","tag-zdravi"],"better_featured_image":null,"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=\"\u0160ikm\u00e9 b\u0159i\u0161n\u00ed svaly jsou kl\u00ed\u010dov\u00e9 pro stabilitu trupu a zdrav\u00e9 dr\u017een\u00ed t\u011bla. Pokud chcete zpevnit sv\u016fj st\u0159ed t\u011bla a vybudovat siln\u011bj\u0161\u00ed core, existuje mnoho cvi\u010den\u00ed, kter\u00e1 se na tyto svaly zam\u011b\u0159uj\u00ed. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na nejlep\u0161\u00ed zp\u016fsoby, jak efektivn\u011b posilovat \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, a nab\u00eddneme u\u017eite\u010dn\u00e9 rady, jak to v\u0161e zvl\u00e1dnout v pohodl\u00ed\" \/>\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=\"b\u0159i\u0161n\u00ed svaly,cvi\u010den\u00ed,dom\u00e1c\u00ed tr\u00e9nink,kondice,posilov\u00e1n\u00ed,\u0161ikm\u00e9 svaly,zdrav\u00ed,blog,fitness,rehabilitace\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/posilovani-sikmych-brisnich-svalu\/\" \/>\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=\"Jak efektivn\u011b posilovat \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"\u0160ikm\u00e9 b\u0159i\u0161n\u00ed svaly jsou kl\u00ed\u010dov\u00e9 pro stabilitu trupu a zdrav\u00e9 dr\u017een\u00ed t\u011bla. Pokud chcete zpevnit sv\u016fj st\u0159ed t\u011bla a vybudovat siln\u011bj\u0161\u00ed core, existuje mnoho cvi\u010den\u00ed, kter\u00e1 se na tyto svaly zam\u011b\u0159uj\u00ed. 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