{"id":57232,"date":"2026-02-02T16:55:59","date_gmt":"2026-02-02T14:55:59","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/nejlepsi-cviky-na-brisni-svaly\/"},"modified":"2026-07-02T01:51:09","modified_gmt":"2026-07-01T23:51:09","slug":"nejlepsi-cviky-na-brisni-svaly","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/nejlepsi-cviky-na-brisni-svaly\/","title":{"rendered":"Nejefektivn\u011bj\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly pro zdrav\u00ed a stabilitu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed cviky <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-na-bricho\/\">na b\u0159i\u0161n\u00ed svaly<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-brisni-svaly-3\/\">B\u0159i\u0161n\u00ed svaly<\/a> hraj\u00ed kl\u00ed\u010dovou roli nejen v estetice, ale tak\u00e9 v podpo\u0159e spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla a stabilizaci trupu. Spr\u00e1vn\u00e9 posilov\u00e1n\u00ed t\u011bchto sval\u016f m\u016f\u017ee v\u00e9st k v\u00fdrazn\u00e9mu zlep\u0161en\u00ed fyzick\u00e9 kondice a celkov\u00e9ho zdrav\u00ed. V tomto \u010dl\u00e1nku si p\u0159ibl\u00ed\u017e\u00edme nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-brisnich-svalu\/\">b\u0159i\u0161n\u00ed svaly<\/a>, poskytneme praktick\u00e9 rady a objasn\u00edme, jak se vyhnout \u010dast\u00fdm chyb\u00e1m. Na z\u00e1v\u011br se tak\u00e9 pod\u00edv\u00e1me, kdy je vhodn\u00e9 vyhledat odbornou pomoc.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>V\u00fdznam b\u0159i\u0161n\u00edch sval\u016f<\/li>\n    <li>Nejlep\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly<\/li>\n    <li>Jak spr\u00e1vn\u011b prov\u00e1d\u011bt cviky<\/li>\n    <li>\u010cast\u00e9 chyby p\u0159i cvi\u010den\u00ed<\/li>\n    <li>Kdy vyhledat odborn\u00edka<\/li>\n    <li>FAQ<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fdznam b\u0159i\u0161n\u00edch sval\u016f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u0159i\u0161n\u00ed svaly, zejm\u00e9na p\u0159\u00edm\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-sikme-brisni-svaly\/\">b\u0159i\u0161n\u00ed svaly, \u0161ikm\u00e9<\/a> svaly a svaly hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu, maj\u00ed z\u00e1sadn\u00ed wp\u0142yv na postur\u00e1ln\u00ed stabilitu a pohybovou koordinaci. Siln\u00e9 b\u0159i\u0161n\u00ed svaly pom\u00e1haj\u00ed p\u0159i ka\u017edodenn\u00edch aktivit\u00e1ch, jako je zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f, a mohou sni\u017eovat riziko bolesti zad. Krom\u011b toho p\u0159isp\u00edvaj\u00ed k estetick\u00e9mu vzhledu a obl\u00edbenosti \u201esix-packu\u201c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plank je vynikaj\u00edc\u00ed cvik pro pos\u00edlen\u00ed cel\u00e9ho j\u00e1dra. Pom\u00e1h\u00e1 rozv\u00edjet nejen b\u0159i\u0161n\u00ed svaly, ale i svaly zad a ramen.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Lehn\u011bte si na b\u0159icho, op\u0159ete se o lokty a \u0161pi\u010dky nohou.<\/li>\n    <li>Udr\u017eujte t\u011blo v jedn\u00e9 linii, napn\u011bte b\u0159i\u0161n\u00ed svaly.<\/li>\n    <li>Dr\u017ete pozici 30-60 sekund, dbejte na spr\u00e1vnou techniku.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zkracova\u010dky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Zkracova\u010dky c\u00edlen\u011b posiluj\u00ed p\u0159\u00edm\u00e9 b\u0159i\u0161n\u00ed svaly a jsou velmi efektivn\u00ed.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a schovejte nohy na zemi.<\/li>\n    <li>Ruce za\u0165ate za hlavou, zvedn\u011bte hlavu a ramena sm\u011brem ke kolen\u016fm.<\/li>\n    <li>Pomalu se vra\u0165te do v\u00fdchoz\u00ed pozice a opakujte.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">3. K\u0159\u00ed\u017eov\u00e9 zkracova\u010dky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik aktivuje <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-sikmych-brisnich-svalu\/\">\u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly<\/a> a je skv\u011bl\u00fdm zp\u016fsobem, jak diverzifikovat tr\u00e9nink.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Lehn\u011bte si na z\u00e1da a pokr\u010dte kolena.<\/li>\n    <li>Ruce za\u0165ate za hlavou, zvedn\u011bte prav\u00e9 koleno a sou\u010dasn\u011b se sna\u017ete dotknout prav\u00e9ho kolena lev\u00fdm loktem.<\/li>\n    <li>Vym\u011b\u0148te strany a opakujte.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">4. Russian twist<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik je skv\u011bl\u00fd pro posilov\u00e1n\u00ed \u0161ikm\u00fdch b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Se\u010fte na zemi, pokr\u010dte kolena a naklo\u0148te se m\u00edrn\u011b dozadu.<\/li>\n    <li>Dr\u017ete v rukou m\u00ed\u010d nebo \u010dinku a ot\u00e1\u010dejte trupem doprava a doleva.<\/li>\n    <li>Udr\u017eujte b\u0159i\u0161n\u00ed svaly napjat\u00e9 a z\u00e1da rovn\u00e1.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">5. Kola<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvik na b\u0159i\u0161n\u00ed svaly a tak\u00e9 na koordinaci pohyb\u016f.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n    <li>Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a zvedn\u011bte nohy nad zem.<\/li>\n    <li>Pomalu ot\u00e1\u010dejte nohama, jako byste jeli na kole.<\/li>\n    <li>Udr\u017eujte b\u0159i\u0161n\u00ed svaly napjat\u00e9 po celou dobu cviku.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b prov\u00e1d\u011bt cviky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-brisnich-svalu-2\/\">posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a> je d\u016fle\u017eit\u00e9 db\u00e1t na techniku proveden\u00ed jednotliv\u00fdch cvik\u016f. Spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla pom\u00e1h\u00e1 zamezit zran\u011bn\u00edm a zaji\u0161\u0165uje maxim\u00e1ln\u00ed efektivitu tr\u00e9ninku.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>Za\u010dn\u011bte s men\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed a postupn\u011b zvy\u0161ujte n\u00e1ro\u010dnost.<\/li>\n    <li>Soust\u0159e\u010fte se na pomal\u00e9 a kontrolovan\u00e9 pohyby.<\/li>\n    <li>D\u00e1vejte pozor na d\u00fdch\u00e1n\u00ed; v\u00fddech by m\u011bl prob\u00edhat p\u0159i maxim\u00e1ln\u00edm \u00fasil\u00ed.<\/li>\n    <li>Pravideln\u011b st\u0159\u00eddejte cviky pro vyv\u00e1\u017een\u00fd rozvoj b\u0159i\u0161n\u00edch sval\u016f.<\/li>\n<\/ul>\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\">Bez ohledu na to, jakou \u00farove\u0148 m\u00e1te, je d\u016fle\u017eit\u00e9 vyvarovat se \u010dast\u00fdm chyb\u00e1m, kter\u00e9 mohou negativn\u011b ovlivnit v\u00fdsledky a bezpe\u010dnost.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>P\u0159\u00edli\u0161n\u00e1 rychlost: Rychl\u00e9 pohyby zmen\u0161uj\u00ed \u00fa\u010dinnost cvik\u016f a zvy\u0161uj\u00ed riziko zran\u011bn\u00ed.<\/li>\n    <li>Nespr\u00e1vn\u00e9 dr\u017een\u00ed: Dbejte na spr\u00e1vn\u00e9 postaven\u00ed t\u011bla, zejm\u00e9na bedern\u00ed p\u00e1te\u0159e.<\/li>\n    <li>Opom\u00edjen\u00ed diety: \u00dasp\u011bch tr\u00e9ninku je \u00fazce spojen s vyv\u00e1\u017eenou stravou. Zva\u017ete <a href=\"https:\/\/nemoc-info.cz\/\">reduk\u010dn\u00ed pl\u00e1n na m\u00edru od dietologa<\/a>.<\/li>\n    <li>Stagnace: Neust\u00e1le se zlep\u0161ujte a m\u011b\u0148te cvi\u010debn\u00ed rutina.<\/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 bolesti zad nebo jakoukoli jinou bolest b\u011bhem cvi\u010den\u00ed, je vhodn\u00e9 okam\u017eit\u011b vyhledat odborn\u00edka. D\u00e1le doporu\u010dujeme konzultaci s l\u00e9ka\u0159em, pokud m\u00e1te zdravotn\u00ed probl\u00e9my nebo jste po \u00farazu. Odborn\u00edk v\u00e1m tak\u00e9 m\u016f\u017ee pomoci posoudit v\u00e1\u0161 tr\u00e9ninkov\u00fd pl\u00e1n a zjistit, zda je vhodn\u00fd k va\u0161im c\u00edl\u016fm.<\/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 <a href=\"https:\/\/revolucnicviceni.cz\/brisni-svaly-cviceni\/\">cvi\u010dit b\u0159i\u0161n\u00ed svaly<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud je va\u0161\u00edm c\u00edlem <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-posileni-brisnich-svalu-2\/\">pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a>, doporu\u010duje se cvi\u010dit 2-3kr\u00e1t t\u00fddn\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou zkracova\u010dky efektivn\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, zkracova\u010dky jsou efektivn\u00ed, ale m\u011bly by se kombinovat s dal\u0161\u00edmi cviky pro vyv\u00e1\u017een\u00fd rozvoj b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u011bly by se b\u0159i\u0161n\u00ed svaly cvi\u010dit i mezi aerobn\u00edm tr\u00e9ninkem?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b byste m\u011bli b\u0159i\u0161n\u00ed svaly cvi\u010dit sou\u010d\u00e1st\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu, podle individu\u00e1ln\u00edho c\u00edle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pom\u016f\u017ee <a href=\"https:\/\/revolucnicviceni.cz\/posilovani-brisnich-svalu-3\/\">posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f p\u0159i<\/a> hubnut\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Samotn\u00e9 posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f obvykle nesta\u010d\u00ed. Je d\u016fle\u017eit\u00e9 kombinovat je s vhodnou dietou a aerobn\u00edm cvi\u010den\u00edm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak dlouho trv\u00e1, ne\u017e uvid\u00edm v\u00fdsledky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky z\u00e1vis\u00ed na intenzit\u011b tr\u00e9ninkov\u00e9ho pl\u00e1nu, diet\u011b a jedine\u010dn\u00fdch faktorech. M\u016f\u017eete o\u010dek\u00e1vat viditeln\u00e9 zm\u011bny po n\u011bkolika t\u00fddnech pravideln\u00e9ho tr\u00e9ninku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je mo\u017en\u00e9 m\u00edt \u201esix-pack\u201c p\u0159i vy\u0161\u0161\u00edm procentu t\u011blesn\u00e9ho tuku?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Obvykle je nutn\u00e9 sn\u00ed\u017eit t\u011blesn\u00fd tuk na ur\u010ditou \u00farove\u0148, aby byly b\u0159i\u0161n\u00ed svaly viditeln\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Z\u00e1v\u011br<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>B\u0159i\u0161n\u00ed svaly hraj\u00ed kl\u00ed\u010dovou roli v celkov\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/cviky-na-posilovani-bricha-2\/\">stabilit\u011b a zdrav\u00ed<\/a>.<\/li>\n    <li>Mezi nejlep\u0161\u00ed cviky pat\u0159\u00ed plank, zkracova\u010dky a k\u0159\u00ed\u017eov\u00e9 zkracova\u010dky.<\/li>\n    <li>D\u016fle\u017eit\u00e1 je spr\u00e1vn\u00e1 technika a pravideln\u00e1 zm\u011bna cvi\u010den\u00ed.<\/li>\n    <li>Vyhn\u011bte se \u010dast\u00fdm chyb\u00e1m, jako je p\u0159\u00edli\u0161n\u00e1 rychlost pohyb\u016f.<\/li>\n    <li>Pokud m\u00e1te zdravotn\u00ed probl\u00e9m, v\u017edy vyhledejte odborn\u00edka.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u010dn\u011bte s posilov\u00e1n\u00edm b\u0159i\u0161n\u00edch sval\u016f je\u0161t\u011b dnes a nezapome\u0148te, \u017ee vyv\u00e1\u017een\u00e1 strava je kl\u00ed\u010dov\u011b d\u016fle\u017eit\u00e1 pro dosa\u017een\u00ed va\u0161ich c\u00edl\u016f.<\/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\/vocasek-cviky-2\/\">Vocasek cviky na j\u00e1dro<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/workout-cviceni-2\/\">Workout cvi\u010den\u00ed pro v\u0161echny<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/vertebrogenni-cviceni\/\">Vertebrogenn\u00ed cvi\u010den\u00ed a p\u00e1te\u0159<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Nejlep\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly B\u0159i\u0161n\u00ed svaly hraj\u00ed kl\u00ed\u010dovou roli nejen v estetice, ale tak\u00e9 v podpo\u0159e spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla a stabilizaci trupu. Spr\u00e1vn\u00e9 posilov\u00e1n\u00ed t\u011bchto sval\u016f m\u016f\u017ee v\u00e9st k v\u00fdrazn\u00e9mu zlep\u0161en\u00ed fyzick\u00e9 kondice a celkov\u00e9ho zdrav\u00ed. V tomto \u010dl\u00e1nku si p\u0159ibl\u00ed\u017e\u00edme nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly, poskytneme praktick\u00e9 rady a objasn\u00edme, jak se vyhnout &#8230; <a title=\"Nejefektivn\u011bj\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly pro zdrav\u00ed a stabilitu\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/cs_cz\/nejlepsi-cviky-na-brisni-svaly\/\" aria-label=\"\u010c\u00edst v\u00edce o Nejefektivn\u011bj\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly pro zdrav\u00ed a stabilitu\">\u010c\u00edst d\u00e1l<\/a><\/p>\n","protected":false},"author":2,"featured_media":87998,"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":[8014,8,394,2357,1414,1548,1992,10,8599],"class_list":["post-57232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-brisni-svaly","tag-cviceni","tag-fitness","tag-plank","tag-sport","tag-stabilita","tag-trening","tag-zdravi","tag-zkracovacky"],"better_featured_image":{"id":87998,"alt_text":"Pastelkov\u00e1 ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed","caption":"Ilustrace k t\u00e9matu: b\u0159i\u0161n\u00ed svaly.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/04\/nejlepsi-cviky-na-brisni-svaly.png","filesize":1527576,"sizes":{"medium":{"file":"nejlepsi-cviky-na-brisni-svaly-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":113135,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/04\/nejlepsi-cviky-na-brisni-svaly-300x300.png"},"thumbnail":{"file":"nejlepsi-cviky-na-brisni-svaly-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":31234,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/04\/nejlepsi-cviky-na-brisni-svaly-150x150.png"},"medium_large":{"file":"nejlepsi-cviky-na-brisni-svaly-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":737691,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/04\/nejlepsi-cviky-na-brisni-svaly-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":57232,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/04\/nejlepsi-cviky-na-brisni-svaly.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=\"Nejlep\u0161\u00ed cviky na b\u0159i\u0161n\u00ed svaly B\u0159i\u0161n\u00ed svaly hraj\u00ed kl\u00ed\u010dovou roli nejen v estetice, ale tak\u00e9 v podpo\u0159e spr\u00e1vn\u00e9ho dr\u017een\u00ed t\u011bla a stabilizaci trupu. 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