{"id":6277,"date":"2023-07-02T22:36:21","date_gmt":"2023-07-02T20:36:21","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/?p=6277"},"modified":"2026-06-26T09:54:23","modified_gmt":"2026-06-26T07:54:23","slug":"cviky-na-hubnuti","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/cs_cz\/cviky-na-hubnuti\/","title":{"rendered":"6 jednoduch\u00fdch cvik\u016f na dece, kter\u00e9 pomohou zhubnout b\u0159i\u0161n\u00ed tuk na dovolen\u00e9"},"content":{"rendered":"\n

V\u011bt\u0161ina z n\u00e1s se na dovolen\u00e9 r\u00e1da odreaguje a vychutn\u00e1 si chvilky odpo\u010dinku a pohody. Nicm\u00e9n\u011b, pokud se chcete z\u00e1rove\u0148 zbavit trochy b\u0159i\u0161n\u00edho tuku, nen\u00ed t\u0159eba zanev\u0159\u00edt na cvi\u010den\u00ed. P\u0159in\u00e1\u0161\u00edm v\u00e1m 6 jednoduch\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete d\u011blat na pl\u00e1\u017eov\u00e9 dece, bez ohledu na to, zda jste za\u010d\u00e1te\u010dn\u00edk nebo pokro\u010dil\u00fd cvi\u010denec. Tyto cviky v\u00e1m pomohou pos\u00edlit<\/a> b\u0159i\u0161n\u00ed svaly a sp\u00e1lit tuk<\/a>. Tak\u017ee si dejte plavky, rozlo\u017ete svoji pl\u00e1\u017eovou deku a pus\u0165te se do pr\u00e1ce!<\/p>\n\n\n\n

1. Plank<\/h2>\n\n\n\n

Plank je jedn\u00edm z nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a>. Lehnete si na b\u0159icho a op\u0159ete se o p\u0159edlokt\u00ed a \u0161pi\u010dky nohou. Dr\u017ete t\u011blo rovn\u011b, svaly napnut\u00e9 a vydr\u017ete v t\u00e9to poloze co nejd\u00e9le. Pokuste se udr\u017eet spr\u00e1vnou polohu p\u00e1te\u0159e a nezapome\u0148te pravideln\u011b d\u00fdchat. Opakujte toto cvi\u010den\u00ed 3-4x po 30-60 sekund\u00e1ch.<\/p>\n\n\n\n

\"Cviky<\/a><\/figure>\n\n\n\n

2. Bicycle crunches (kolo)<\/h2>\n\n\n\n

Lehn\u011bte si na z\u00e1da, zvedn\u011bte nohy do vzduchu a ohn\u011bte je v \u00fahlu 90 stup\u0148\u016f. Ruce si dejte za hlavu a za\u010dn\u011bte prov\u00e1d\u011bt pohyb, jako byste \u0161lapali na kole. St\u0159\u00eddejte pohyb lev\u00e9ho lokte s prav\u00fdm kolenem a naopak. B\u011bhem tohoto cviku udr\u017eujte napnut\u00e9 b\u0159i\u0161n\u00ed svaly<\/a>. Opakujte 2-3 s\u00e9rie po 15-20 opakov\u00e1n\u00edch na ka\u017edou stranu.<\/p>\n\n\n\n

\"Cviky<\/a><\/figure>\n\n\n\n

3. Mountain climbers (horsk\u00fd lezec)<\/h2>\n\n\n\n

Op\u0159ete se o ruce a \u0161pi\u010dky nohou m\u011bjte na dece, jako u v\u00fdchoz\u00ed pozice pro kliky. Pot\u00e9 postupn\u011b p\u0159it\u00e1hn\u011bte jedno koleno k hrudn\u00edku a vracejte nohu zp\u011bt. Opakujte tento pohyb st\u0159\u00eddav\u011b s druhou nohou, p\u0159i\u010dem\u017e udr\u017eujte zpevn\u011bn\u00e9 b\u0159i\u0161n\u00ed svaly<\/a>. Pokra\u010dujte v opakov\u00e1n\u00ed 3-4 s\u00e9rie po 12-15 opakov\u00e1n\u00edch na ka\u017edou nohu.<\/p>\n\n\n\n

\"Cviky<\/a><\/figure>\n\n\n\n

4. Russian twists (rusk\u00e9 oto\u010dky)<\/h2>\n\n\n\n

Se\u010fte si na dece s ohnut\u00fdmi koleny a nohy pevn\u011b na zemi. Zvedn\u011bte nohy ze zem\u011b a pokr\u010dte je v \u00fahlu 90 stup\u0148\u016f. Dr\u017ete ruce p\u0159ed sebou s dlan\u011bmi spojen\u00fdmi. Pak se pomalu oto\u010dte na jednu stranu, dotkn\u011bte se rukama zem\u011b a vracejte se zp\u011bt. Pot\u00e9 prove\u010fte to sam\u00e9 na opa\u010dnou stranu. Opakujte 2-3 s\u00e9rie po 12-15 opakov\u00e1n\u00edch na ka\u017edou stranu.<\/p>\n\n\n\n

\"Cviky<\/a><\/figure>\n\n\n\n

5. Side plank (bo\u010dn\u00ed plank)<\/h2>\n\n\n\n

Lehn\u011bte si na jednu stranu a op\u0159ete se o p\u0159edlokt\u00ed a bok nohy. Zvedn\u011bte boky od zem\u011b, udr\u017eujte t\u011blo rovn\u011b a dr\u017ete tuto polohu. Ujist\u011bte se, \u017ee p\u00e1te\u0159 je v linii a svaly jsou napnut\u00e9. Vydr\u017ete tuto polohu 30-60 sekund a pot\u00e9 opakujte na druh\u00e9 stran\u011b. Prove\u010fte 2-3 s\u00e9rie na ka\u017edou stranu.<\/p>\n\n\n\n

\"Cviky<\/a><\/figure>\n\n\n\n

6. Angli\u010d\u00e1ci<\/h2>\n\n\n\n

Angli\u010d\u00e1ci jsou v\u00fdborn\u00fdm cvi\u010den\u00edm na spalov\u00e1n\u00ed kalori\u00ed a posilov\u00e1n\u00ed cel\u00e9ho t\u011bla<\/a>. Za\u010dn\u011bte ve stoje, pot\u00e9 se rychle skokem spus\u0165te na zem do v\u00fdchoz\u00ed pozice pro kliky. Ud\u011blejte klik, zase sko\u010dte nahoru a opakujte. Pokuste se prov\u00e9st 3-4 s\u00e9rie po 8-10 opakov\u00e1n\u00edch.<\/p>\n\n\n\n

\"Cviky<\/a><\/figure>\n\n\n\n

Z\u00e1v\u011br:<\/h2>\n\n\n\n

T\u011bchto 6 jednoduch\u00fdch cvik\u016f m\u016f\u017eete snadno za\u010dlenit do va\u0161eho pl\u00e1nu na dovolen\u00e9. Cvi\u010den\u00ed na dece je skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit b\u0159i\u0161n\u00ed<\/a> svaly a sp\u00e1lit tuk<\/a>, ani\u017e byste museli chodit do posilovny. Pamatujte, \u017ee pravidelnost je kl\u00ed\u010dem k \u00fasp\u011bchu. Pokuste se v\u011bnovat t\u011bmto cvik\u016fm alespo\u0148 3-4kr\u00e1t t\u00fddn\u011b, abyste dos\u00e1hli kr\u00e1sn\u00e9 postavy. U\u017eijte si svou dovolenou a z\u00e1rove\u0148 se posu\u0148te bl\u00ed\u017ee ke sv\u00fdm c\u00edl\u016fm.<\/p>\n\n\n\n

<\/div>\n","protected":false},"excerpt":{"rendered":"

Cviky na hubnut\u00ed.<\/p>\n","protected":false},"author":2,"featured_media":6281,"comment_status":"open","ping_status":"closed","sticky":false,"template":"templates\/template-full-width.php","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":[242],"class_list":["post-6277","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviky-na-hubnuti"],"better_featured_image":{"id":6281,"alt_text":"Cviky na hubnut\u00ed - kolo","caption":"Cviky na hubnut\u00ed, kter\u00e9 spaluj\u00ed tuk.","description":"","media_type":"image","media_details":{"width":1806,"height":1208,"file":"2023\/07\/cviky-na-hubnuti-bycicle.jpg","filesize":192160,"sizes":{"medium":{"file":"cviky-na-hubnuti-bycicle-300x201.jpg","width":300,"height":201,"mime-type":"image\/jpeg","filesize":13125,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-300x201.jpg"},"large":{"file":"cviky-na-hubnuti-bycicle-1024x685.jpg","width":1024,"height":685,"mime-type":"image\/jpeg","filesize":44268,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-1024x685.jpg"},"thumbnail":{"file":"cviky-na-hubnuti-bycicle-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":9930,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-150x150.jpg"},"medium_large":{"file":"cviky-na-hubnuti-bycicle-768x514.jpg","width":768,"height":514,"mime-type":"image\/jpeg","filesize":32007,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-768x514.jpg"},"1536x1536":{"file":"cviky-na-hubnuti-bycicle-1536x1027.jpg","width":1536,"height":1027,"mime-type":"image\/jpeg","filesize":72705,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-1536x1027.jpg"},"widget-thumbnail":{"file":"cviky-na-hubnuti-bycicle-75x75.jpg","width":75,"height":75,"mime-type":"image\/jpeg","filesize":7549,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-75x75.jpg"},"post-thumbnail":{"file":"cviky-na-hubnuti-bycicle-624x417.jpg","width":624,"height":417,"mime-type":"image\/jpeg","filesize":25447,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-624x417.jpg"},"sow-carousel-default":{"file":"cviky-na-hubnuti-bycicle-272x182.jpg","width":272,"height":182,"mime-type":"image\/jpeg","filesize":12203,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle-272x182.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1","keywords":[]}},"post":6277,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2023\/07\/cviky-na-hubnuti-bycicle.jpg"},"acf":{"vimeo_id":"","content_membership":["web","desktop","mobile"]},"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t