{"id":25106,"date":"2026-05-03T01:55:24","date_gmt":"2026-05-02T23:55:24","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-horni-bricho-2\/"},"modified":"2026-06-29T10:41:51","modified_gmt":"2026-06-29T08:41:51","slug":"cviky-na-horni-bricho-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/","title":{"rendered":"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-2\/\">na tuto oblast<\/a> nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00ed\u010dn\u00fd zkracova\u010dky<\/li>\n<li>Plank<\/li>\n<li>Vzh\u016fru nohama<\/li>\n<li>Kolena k hrudn\u00edku<\/li>\n<li>Rotace trupu<\/li>\n<li>Ka\u017ed\u00fd si najde to svoje!<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">1. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159\u00ed\u010dn\u00e9 zkracova\u010dky jsou skv\u00e9l\u00e9 pro c\u00edlenou pr\u00e1ci na horn\u00edm b\u0159i\u0161e. Lehn\u011bte si na z\u00e1da, ohn\u011bte kolena a um\u00edst\u011bte nohy na podlahu. Ruce dr\u017ete za hlavou a zkuste p\u0159it\u00e1hnout ramena k p\u00e1nvi, \u010d\u00edm\u017e aktivujete b\u0159i\u0161n\u00ed svaly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Plank<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik je obl\u00edben\u00fd pro celkov\u00e9 pos\u00edl\u00e1n\u00ed t\u011bla. Polo\u017ete si p\u0159edlokt\u00ed na zem a zpevn\u011bte t\u011blo, jako byste se cht\u011bli zvednout. Dr\u017ete tuto pozici alespo\u0148 30 sekund. P\u0159i tom se soust\u0159edte na zapojen\u00ed b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Vzh\u016fru nohama<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-7\/\">si na z\u00e1da, nohy<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hrudni-pater-a-lopatky\/\">zvedn\u011bte a zpevn\u011bte<\/a> je. Pomalu <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno\/\">zvedn\u011bte p\u00e1nev k<\/a> noh\u00e1m a udr\u017ete tuto pozici. Tento cvik v\u00e1m pom\u016f\u017ee aktivovat doln\u00ed \u010d\u00e1st b\u0159icha sou\u010dasn\u011b s horn\u00edmi svaly.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Kolena k hrudn\u00edku<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da a zvedn\u011bte kolena k hrudn\u00edku. D\u016fle\u017eit\u00e9 je na konci hnut\u00ed udr\u017eovat nap\u011bt\u00ed v b\u0159i\u0161e. Tento cvik m\u016f\u017eete opakovat 10 a\u017e 15kr\u00e1t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Rotace trupu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Postavte se, nohy na \u0161\u00ed\u0159ku ramen, a ruce zafixujte za hlavou. Oto\u010dte trup doprava, pak doleva. Tento cvik pom\u00e1h\u00e1 pos\u00edlit <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-sikme-brisni-svaly\/\">\u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly<\/a> a udr\u017eet t\u011blo v rovnov\u00e1ze.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro cvi\u010den\u00ed<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za\u010dn\u011bte s m\u00e1lo opakov\u00e1n\u00edmi a postupn\u011b zvy\u0161ujte.<\/li>\n<li>Ka\u017ed\u00fd cvik prov\u00e1d\u011bjte s d\u016frazem na techniku.<\/li>\n<li>Nezapom\u00ednejte na pravideln\u00fd tr\u00e9nink &#8211; ide\u00e1ln\u011b 3 a\u017e 4 kr\u00e1t t\u00fddn\u011b.<\/li>\n<li>Na z\u00e1v\u011br tr\u00e9ninku si dejte stretch, abyste uvolnili svaly.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes and errors<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nezpevn\u011bn\u00e9 b\u0159icho p\u0159i cvic\u00edch.<\/li>\n<li>P\u0159ehnan\u00e9 zat\u00ed\u017een\u00ed bez p\u0159edchoz\u00ed p\u0159\u00edpravy.<\/li>\n<li>P\u0159\u00edli\u0161n\u00e1 snaha dostat se na maximum bez ohledu na techniku.<\/li>\n<li>\u00dapln\u00e9 ignorov\u00e1n\u00ed jin\u00e9 svalov\u00e9 partie.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to consult a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud c\u00edt\u00edte bolest nebo nep\u0159\u00edjemn\u00fd tlak v oblasti b\u0159icha p\u0159i cvi\u010den\u00ed, je dobr\u00e9 konzultovat odborn\u00edka. Nepodce\u0148ujte sign\u00e1ly sv\u00e9ho t\u011bla.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">FAQ<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">Jak \u010dasto bych m\u011bl\/a cvi\u010dit na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho\/\">horn\u00ed b\u0159icho<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u00ed je cvi\u010dit 3 a\u017e 4kr\u00e1t t\u00fddn\u011b s d\u016frazem na r\u016fznorodost cvik\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou tyto cviky vhodn\u00e9 pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, v\u011bt\u0161ina t\u011bchto cvik\u016f m\u016f\u017ee b\u00fdt upravena tak, aby byly p\u0159\u00edstupn\u00e9 i pro za\u010d\u00e1te\u010dn\u00edky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How long does it take? <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bricho\/\">dos\u00e1hnout v\u00fdsledk\u016f<\/a>?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdsledky se li\u0161\u00ed podle frekvence cvi\u010den\u00ed, stravy a celkov\u00e9ho \u017eivotn\u00edho stylu. Obecn\u011b plat\u00ed, \u017ee po n\u011bkolika t\u00fddnech pravideln\u00e9ho tr\u00e9ninku byste m\u011bli za\u010d\u00edt vn\u00edmat pokroky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00e1m cvi\u010dit i v p\u0159\u00edpad\u011b bolesti zad?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te chronick\u00e9 <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-3\/\">bolesti zad, je<\/a> lep\u0161\u00ed konzultovat cvi\u010debn\u00ed program s odborn\u00edkem, aby byl pl\u00e1n p\u0159izp\u016fsoben va\u0161im pot\u0159eb\u00e1m.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pot\u0159ebuji n\u011bjak\u00e9 speci\u00e1ln\u00ed vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na v\u011bt\u0161inu t\u011bchto cvik\u016f sta\u010d\u00ed jen podlo\u017eka a va\u0161e t\u011blo. Pokud m\u00e1te k dispozici \u010dinky nebo odporov\u00e9 p\u00e1sy, m\u016f\u017eete je vyu\u017e\u00edt pro zintenzivn\u011bn\u00ed tr\u00e9ninku.<\/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<p class=\"wp-block-paragraph\">If you are looking for a way, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-pro-zacatecniky-2\/\">how to start exercising at home<\/a> pravideln\u011b, doporu\u010duji vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>. Bezplatn\u00e1 registrace na 30 dn\u00ed v\u00e1m m\u016f\u017ee pomoci nastartovat va\u0161i cestu ke zdrav\u011bj\u0161\u00edmu \u017eivotn\u00edmu stylu.<\/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\/cviky-na-madla-lasky-2\/\">\u00da\u010dinn\u00e9 cviky na madla l\u00e1sky pro vyformov\u00e1n\u00ed postavy<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/si-skloubeni-cviky-2\/\">Jak skloubit cviky pro efektivn\u00ed dom\u00e1c\u00ed tr\u00e9nink<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/7-tibetanu-cviky-2\/\">Cviky 7 Tibe\u0165an\u016f: P\u0159\u00edru\u010dka pro zdrav\u00ed a flexibilitu<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-panevni-dno-4\/\">Cviky na p\u00e1nevn\u00ed dno: Jak je spr\u00e1vn\u011b prov\u00e1d\u011bt<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bederni-pater-4\/\">Cviky na bedern\u00ed p\u00e1te\u0159: Zpevn\u011bte z\u00e1dov\u00e9 svaly efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hrudni-pater-a-lopatky-2\/\">Cviky na hrudn\u00ed p\u00e1te\u0159 a lopatky pro zdrav\u00ed a flexibilitu<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 na tuto oblast nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky Plank Vzh\u016fru nohama Kolena k hrudn\u00edku Rotace trupu Ka\u017ed\u00fd si &#8230; <a title=\"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/\" aria-label=\"Read more about Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b\">Read more<\/a><\/p>","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":[320,888,2035,11534,1150,16,299,1589],"class_list":["post-25106","post","type-post","status-publish","format-standard","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni-doma","tag-cviky","tag-fitness-tipy","tag-horni-bricho","tag-posilovani","tag-svaly","tag-zdravy-zivotni-styl","tag-zivotni-styl"],"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=\"Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 na tuto oblast nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky Plank Vzh\u016fru nohama Kolena k hrudn\u00edku Rotace trupu Ka\u017ed\u00fd si\" \/>\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 doma,cviky,fitness tipy,horn\u00ed b\u0159icho,posilov\u00e1n\u00ed,svaly,zdrav\u00fd \u017eivotn\u00ed styl,\u017eivotn\u00ed styl,blog,cvi\u010den\u00ed,fitness,rehabilitace,zdrav\u00ed\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO Pro (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\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 horn\u00ed b\u0159icho: Jak na to efektivn\u011b | Jan And\u011bl\" \/>\n\t\t<meta property=\"og:description\" content=\"Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 na tuto oblast nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky Plank Vzh\u016fru nohama Kolena k hrudn\u00edku Rotace trupu Ka\u017ed\u00fd si\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/\" \/>\n\t\t<meta property=\"og:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<meta property=\"og:image:secure_url\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<meta property=\"og:image:width\" content=\"1780\" \/>\n\t\t<meta property=\"og:image:height\" content=\"1172\" \/>\n\t\t<meta property=\"article:tag\" content=\"cvi\u010den\u00ed doma\" \/>\n\t\t<meta property=\"article:tag\" content=\"cviky\" \/>\n\t\t<meta property=\"article:tag\" content=\"fitness tipy\" \/>\n\t\t<meta property=\"article:tag\" content=\"horn\u00ed b\u0159icho\" \/>\n\t\t<meta property=\"article:tag\" content=\"posilov\u00e1n\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"svaly\" \/>\n\t\t<meta property=\"article:tag\" content=\"zdrav\u00fd \u017eivotn\u00ed styl\" \/>\n\t\t<meta property=\"article:tag\" content=\"\u017eivotn\u00ed styl\" \/>\n\t\t<meta property=\"article:tag\" content=\"blog\" \/>\n\t\t<meta property=\"article:tag\" content=\"cvi\u010den\u00ed\" \/>\n\t\t<meta property=\"article:tag\" content=\"fitness\" \/>\n\t\t<meta property=\"article:tag\" content=\"rehabilitace\" \/>\n\t\t<meta property=\"article:tag\" content=\"zdrav\u00ed\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2026-05-02T23:55:24+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2026-06-29T08:41:51+00:00\" \/>\n\t\t<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CviceniNaDoma\" \/>\n\t\t<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:site\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b | Jan And\u011bl\" \/>\n\t\t<meta name=\"twitter:description\" content=\"Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 na tuto oblast nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky Plank Vzh\u016fru nohama Kolena k hrudn\u00edku Rotace trupu Ka\u017ed\u00fd si\" \/>\n\t\t<meta name=\"twitter:creator\" content=\"@ZDRAVISUSMEVEM\" \/>\n\t\t<meta name=\"twitter:image\" content=\"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-horni-bricho-2\\\/#breadcrumblist\",\"itemListElement\":[{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#listItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/#listItem\",\"position\":2,\"name\":\"Blog\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#listItem\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"position\":3,\"name\":\"Zdrav\\u00ed\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/#listItem\",\"name\":\"Blog\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"position\":4,\"name\":\"Rehabilitace\",\"item\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/\",\"nextItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-horni-bricho-2\\\/#listItem\",\"name\":\"Cviky na horn\\u00ed b\\u0159icho: Jak na to efektivn\\u011b\"},\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/#listItem\",\"name\":\"Zdrav\\u00ed\"}},{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-horni-bricho-2\\\/#listItem\",\"position\":5,\"name\":\"Cviky na horn\\u00ed b\\u0159icho: Jak na to efektivn\\u011b\",\"previousItem\":{\"@type\":\"ListItem\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/category\\\/blog\\\/zdravi\\\/rehabilitace\\\/#listItem\",\"name\":\"Rehabilitace\"}}]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#person\",\"name\":\"Jan And\\u011bl\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/cviky-na-horni-bricho-2\\\/#personImage\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA\",\"width\":96,\"height\":96,\"caption\":\"Jan And\\u011bl\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/CentrumPrevenceCukrovky\\\/\",\"https:\\\/\\\/x.com\\\/ZDRAVISUSMEVEM\",\"https:\\\/\\\/www.instagram.com\\\/revolucnicviceni.cz\\\/\",\"https:\\\/\\\/www.youtube.com\\\/channel\\\/UCdT8jko-srFi4vc9TbOdKHA\"]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/\",\"name\":\"Revolu\\u010dn\\u00edCvi\\u010den\\u00ed.cz\",\"alternateName\":\"EL-EL\\u00c1STICO a 6-ti minutovka cvi\\u010den\\u00ed\",\"description\":\"Fit and Slim Club\",\"inLanguage\":\"en-US\",\"publisher\":{\"@id\":\"https:\\\/\\\/revolucnicviceni.cz\\\/en\\\/#person\"}}]}\n\t\t<\/script>\n\t\t<!-- All in One SEO Pro -->\r\n\t\t<title>Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b | Jan And\u011bl<\/title>\n\n","aioseo_head_json":{"title":"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b | Jan And\u011bl","description":"Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 na tuto oblast nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky Plank Vzh\u016fru nohama Kolena k hrudn\u00edku Rotace trupu Ka\u017ed\u00fd si","canonical_url":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/","robots":"max-image-preview:large","keywords":"cvi\u010den\u00ed doma,cviky,fitness tipy,horn\u00ed b\u0159icho,posilov\u00e1n\u00ed,svaly,zdrav\u00fd \u017eivotn\u00ed styl,\u017eivotn\u00ed styl,blog,cvi\u010den\u00ed,fitness,rehabilitace,zdrav\u00ed","webmasterTools":{"msvalidate.01":"cf6fee0085ec4bfcb61c5468e8a44e97","yandex-verification":"d87c8c35ed22268b","miscellaneous":""},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"BreadcrumbList","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/#breadcrumblist","itemListElement":[{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/#listItem","position":1,"name":"Home","item":"https:\/\/revolucnicviceni.cz\/en\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/#listItem","position":2,"name":"Blog","item":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/#listItem","name":"Home"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/#listItem","position":3,"name":"Zdrav\u00ed","item":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/#listItem","name":"Blog"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/#listItem","position":4,"name":"Rehabilitace","item":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/","nextItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/#listItem","name":"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b"},"previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/#listItem","name":"Zdrav\u00ed"}},{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/#listItem","position":5,"name":"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b","previousItem":{"@type":"ListItem","@id":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/#listItem","name":"Rehabilitace"}}]},{"@type":"Person","@id":"https:\/\/revolucnicviceni.cz\/en\/#person","name":"Jan And\u011bl","image":{"@type":"ImageObject","@id":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/#personImage","url":"https:\/\/secure.gravatar.com\/avatar\/27f513cc6f6153525d9935723060742bbed4316033e74b73e80945eb514255a8?s=96&d=initials&r=g&initials=JA","width":96,"height":96,"caption":"Jan And\u011bl"},"sameAs":["https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","https:\/\/x.com\/ZDRAVISUSMEVEM","https:\/\/www.instagram.com\/revolucnicviceni.cz\/","https:\/\/www.youtube.com\/channel\/UCdT8jko-srFi4vc9TbOdKHA"]},{"@type":"WebSite","@id":"https:\/\/revolucnicviceni.cz\/en\/#website","url":"https:\/\/revolucnicviceni.cz\/en\/","name":"Revolu\u010dn\u00edCvi\u010den\u00ed.cz","alternateName":"EL-EL\u00c1STICO a 6-ti minutovka cvi\u010den\u00ed","description":"Fit and Slim Club","inLanguage":"en-US","publisher":{"@id":"https:\/\/revolucnicviceni.cz\/en\/#person"}}]},"og:locale":"en_US","og:site_name":"Jan And\u011bl | Fit and Slim Club","og:type":"article","og:title":"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b | Jan And\u011bl","og:description":"Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 na tuto oblast nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky Plank Vzh\u016fru nohama Kolena k hrudn\u00edku Rotace trupu Ka\u017ed\u00fd si","og:url":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/","og:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg","og:image:secure_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg","og:image:width":1780,"og:image:height":1172,"article:tag":["cvi\u010den\u00ed doma","cviky","fitness tipy","horn\u00ed b\u0159icho","posilov\u00e1n\u00ed","svaly","zdrav\u00fd \u017eivotn\u00ed styl","\u017eivotn\u00ed styl","blog","cvi\u010den\u00ed","fitness","rehabilitace","zdrav\u00ed"],"article:published_time":"2026-05-02T23:55:24+00:00","article:modified_time":"2026-06-29T08:41:51+00:00","article:publisher":"https:\/\/www.facebook.com\/CviceniNaDoma","article:author":"https:\/\/www.facebook.com\/CentrumPrevenceCukrovky\/","twitter:card":"summary_large_image","twitter:site":"@ZDRAVISUSMEVEM","twitter:title":"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b | Jan And\u011bl","twitter:description":"Pokud se chcete zam\u011b\u0159it na pos\u00edlen\u00ed horn\u00ed \u010d\u00e1sti b\u0159icha, jste na spr\u00e1vn\u00e9 cest\u011b. Cviky zam\u011b\u0159en\u00e9 na tuto oblast nejen\u00ad\u017ee pom\u00e1haj\u00ed formovat postavu, ale tak\u00e9 zlep\u0161uj\u00ed stabilitu a kondici. V tomto \u010dl\u00e1nku v\u00e1m p\u0159edstav\u00edme n\u011bkolik \u00fa\u010dinn\u00fdch cvik\u016f, kter\u00e9 m\u016f\u017eete za\u0159adit do sv\u00e9ho dom\u00e1c\u00edho tr\u00e9ninku. P\u0159\u00ed\u010dn\u00fd zkracova\u010dky Plank Vzh\u016fru nohama Kolena k hrudn\u00edku Rotace trupu Ka\u017ed\u00fd si","twitter:creator":"@ZDRAVISUSMEVEM","twitter:image":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2025\/04\/Jan-Andel.jpg"},"aioseo_meta_data":{"post_id":"25106","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"seo_analyzer_scan_date":"2026-07-03 07:32:21","breadcrumb_settings":null,"limit_modified_date":false,"reviewed_by":null,"open_ai":null,"ai":null,"created":"2025-09-29 14:51:30","updated":"2026-07-03 07:32:21"},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/\" title=\"Home\">Home<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/\" title=\"Blog\">Blog<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/\" title=\"Zdrav\u00ed\">Zdrav\u00ed<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\t<a href=\"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/\" title=\"Rehabilitace\">Rehabilitace<\/a>\n<\/span><span class=\"aioseo-breadcrumb-separator\">\u00bb<\/span><span class=\"aioseo-breadcrumb\">\n\tCviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b\n<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/revolucnicviceni.cz\/en\/"},{"label":"Blog","link":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/"},{"label":"Zdrav\u00ed","link":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/"},{"label":"Rehabilitace","link":"https:\/\/revolucnicviceni.cz\/en\/category\/blog\/zdravi\/rehabilitace\/"},{"label":"Cviky na horn\u00ed b\u0159icho: Jak na to efektivn\u011b","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-horni-bricho-2\/"}],"_links":{"self":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts\/25106","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/comments?post=25106"}],"version-history":[{"count":5,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts\/25106\/revisions"}],"predecessor-version":[{"id":215283,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/posts\/25106\/revisions\/215283"}],"wp:attachment":[{"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/media?parent=25106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/categories?post=25106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/revolucnicviceni.cz\/en\/wp-json\/wp\/v2\/tags?post=25106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}