{"id":24326,"date":"2026-05-03T23:03:05","date_gmt":"2026-05-03T21:03:05","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/posilovani-bricha-3\/"},"modified":"2026-06-29T07:08:58","modified_gmt":"2026-06-29T05:08:58","slug":"posilovani-bricha-3","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/posilovani-bricha-3\/","title":{"rendered":"Jak spr\u00e1vn\u011b posilovat b\u0159icho: Rady a tipy pro efektivn\u00ed tr\u00e9nink"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-bricha-doma\/\">Posilov\u00e1n\u00ed b\u0159icha<\/a> pat\u0159\u00ed mezi z\u00e1kladn\u00ed pil\u00ed\u0159e ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Siln\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-doma-2\/\">abdominal muscles<\/a> p\u0159isp\u00edvaj\u00ed nejen k lep\u0161\u00ed postav\u011b, ale tak\u00e9 k stabilit\u011b a zdrav\u00ed cel\u00e9ho t\u011bla. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-stredu-tela-3\/\">efektivn\u00ed cvi\u010den\u00ed pro pos\u00edlen\u00ed<\/a> b\u0159icha, nej\u010dast\u011bj\u0161\u00ed chyby, kter\u00e9 lid\u00e9 d\u011blaj\u00ed, a tak\u00e9 na to, kdy byste m\u011bli zv\u00e1\u017eit konzultaci s odborn\u00edkem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Article content<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n    <li>What are they? <a href=\"https:\/\/revolucnicviceni.cz\/en\/brisni-svaly-posilovani\/\">b\u0159i\u0161n\u00ed svaly a<\/a> Why strengthen them?<\/li>\n    <li>Nejlep\u0161\u00ed cvi\u010den\u00ed na b\u0159icho<\/li>\n    <li>Common mistakes when <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-3\/\">posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a><\/li>\n    <li>When to seek a specialist?<\/li>\n    <li>Jak za\u010d\u00edt s posilov\u00e1n\u00edm doma<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Co jsou b\u0159i\u0161n\u00ed svaly a pro\u010d je posilovat?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">B\u0159i\u0161n\u00ed svaly zahrnuj\u00ed n\u011bkolik skupin sval\u016f, jako jsou rectus abdominis, obliques a transverse abdominis. Tyto svaly maj\u00ed kl\u00ed\u010dovou roli v stabilizaci p\u00e1te\u0159e, podpo\u0159e dr\u017een\u00ed t\u011bla a tak\u00e9 pom\u00e1haj\u00ed p\u0159i pohybech trupu. Siln\u00e9 b\u0159i\u0161n\u00ed svaly jsou nejen estetikou, ale maj\u00ed i funk\u010dn\u00ed v\u00fdznam p\u0159i ochran\u011b vnit\u0159n\u00edch org\u00e1n\u016f a prevenci zran\u011bn\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nejlep\u0161\u00ed cvi\u010den\u00ed na b\u0159icho<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plank je skv\u011bl\u00e9 cvi\u010den\u00ed, kter\u00e9 posiluje cel\u00e9 b\u0159icho. Posa\u010fte se na podlahu, op\u0159ete se o p\u0159edlokt\u00ed a \u0161pi\u010dky nohou, a sna\u017ete se dr\u017eet t\u011blo v jedn\u00e9 linii.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Skaln\u00ed lezci<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Toto dynamick\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-posileni-brisnich-svalu\/\">cvi\u010den\u00ed zapojuje nejen b\u0159i\u0161n\u00ed svaly<\/a>, ale i nohy a zvy\u0161uje va\u0161i srde\u010dn\u00ed frekvenci. Za\u010dn\u011bte v plankov\u00e9 pozici a st\u0159\u00eddav\u011b p\u0159itahujte kolena k hrudi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">B\u0159i\u0161n\u00ed kliky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a zvedejte horn\u00ed \u010d\u00e1st t\u011bla. Zam\u011b\u0159te se na kontrolovan\u00e9 pohyby.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-doma-2\/\">posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n    <li><strong>P\u0159\u00edli\u0161 rychl\u00e9 tempo:<\/strong> Cvi\u010den\u00ed by m\u011blo b\u00fdt prov\u00e1d\u011bno kontrolovan\u011b. P\u0159\u00edli\u0161 rychl\u00e9 pohyby neumo\u017en\u00ed dostate\u010dnou aktivaci sval\u016f.<\/li>\n    <li><strong>\u0160patn\u00e1 technika:<\/strong> Nespr\u00e1vn\u00e9 vykon\u00e1v\u00e1n\u00ed cviku m\u016f\u017ee v\u00e9st k zran\u011bn\u00edm. Pokud si nejste jisti technikou, doporu\u010duji se obr\u00e1tit na odborn\u00edka.<\/li>\n    <li><strong>Zapom\u00edn\u00e1n\u00ed na d\u00fdch\u00e1n\u00ed:<\/strong> Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed je p\u0159i cvi\u010den\u00ed kl\u00ed\u010dov\u00e9 pro optim\u00e1ln\u00ed v\u00fdkon.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to seek a specialist?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te bolesti nebo si nejste jisti, zda spr\u00e1vn\u011b cvi\u010d\u00edte, je d\u016fle\u017eit\u00e9 vyhledat odbornou pomoc. Pora\u010fte se s fyzioterapeutem nebo tren\u00e9rem, kte\u0159\u00ed v\u00e1m mohou poradit, jak <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-bricha-6\/\">pos\u00edlit b\u0159icho<\/a> bezpe\u010dn\u011b a <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-bricha-doma-2\/\">effectively<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak za\u010d\u00edt s posilov\u00e1n\u00edm doma<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jedn\u00edm z nejlep\u0161\u00edch zp\u016fsob\u016f, jak za\u010d\u00edt pravideln\u011b cvi\u010dit doma, je naj\u00edt si \u010das na krat\u0161\u00ed, ale efektivn\u00ed tr\u00e9nink. Doporu\u010duji <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd v\u00e1m umo\u017en\u00ed dos\u00e1hnout v\u00fdsledk\u016f b\u011bhem p\u00e1r minut. Tento program je ide\u00e1ln\u00ed pro za\u010d\u00e1te\u010dn\u00edky a umo\u017en\u00ed v\u00e1m za\u0159adit <a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-bricha-4\/\">posilov\u00e1n\u00ed b\u0159icha do<\/a> va\u0161eho ka\u017edodenn\u00edho re\u017eimu.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Author:<\/strong> Jan Angel<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Related articles<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-brisnich-svalu-2\/\">Jak spr\u00e1vn\u011b posilovat b\u0159i\u0161n\u00ed svaly a dos\u00e1hnout v\u00fdsledk\u016f<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-stredu-tela-2\/\">Posilov\u00e1n\u00ed st\u0159edu t\u011bla: Jak na to efektivn\u011b a doma<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/lavice-na-posilovani\/\">Jak vybrat lavici na posilov\u00e1n\u00ed pro efektivn\u00ed tr\u00e9nink<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/domaci-posilovani-2\/\">Dom\u00e1c\u00ed posilov\u00e1n\u00ed: Jak dos\u00e1hnout v\u00fdsledk\u016f efektivn\u011b<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Posilov\u00e1n\u00ed b\u0159icha pat\u0159\u00ed mezi z\u00e1kladn\u00ed pil\u00ed\u0159e ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Siln\u00e9 b\u0159i\u0161n\u00ed svaly p\u0159isp\u00edvaj\u00ed nejen k lep\u0161\u00ed postav\u011b, ale tak\u00e9 k stabilit\u011b a zdrav\u00ed cel\u00e9ho t\u011bla. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na efektivn\u00ed cvi\u010den\u00ed pro pos\u00edlen\u00ed b\u0159icha, nej\u010dast\u011bj\u0161\u00ed chyby, kter\u00e9 lid\u00e9 d\u011blaj\u00ed, a tak\u00e9 na to, kdy byste m\u011bli zv\u00e1\u017eit konzultaci s odborn\u00edkem. Obsah \u010dl\u00e1nku Co &#8230; <a title=\"Jak spr\u00e1vn\u011b posilovat b\u0159icho: Rady a tipy pro efektivn\u00ed tr\u00e9nink\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/posilovani-bricha-3\/\" aria-label=\"Read more about Jak spr\u00e1vn\u011b posilovat b\u0159icho: Rady a tipy pro efektivn\u00ed tr\u00e9nink\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":111816,"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":[451,8,1956,394,1490,1150,1521,1151,10,1589],"class_list":["post-24326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-bricho","tag-cviceni","tag-domaci-trenink","tag-fitness","tag-kondice","tag-posilovani","tag-rady","tag-trenink","tag-zdravi","tag-zivotni-styl"],"better_featured_image":{"id":111816,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a zdrav\u00ed","caption":"Ilustrace k t\u00e9matu: b\u0159icho.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/posilovani-bricha-3.png","filesize":739909,"sizes":{"medium":{"file":"posilovani-bricha-3-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":75835,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/posilovani-bricha-3-300x300.png"},"thumbnail":{"file":"posilovani-bricha-3-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":25089,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/posilovani-bricha-3-150x150.png"},"medium_large":{"file":"posilovani-bricha-3-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":363821,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/posilovani-bricha-3-768x768.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":24326,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/posilovani-bricha-3.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=\"Posilov\u00e1n\u00ed b\u0159icha pat\u0159\u00ed mezi z\u00e1kladn\u00ed pil\u00ed\u0159e ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. 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