{"id":25580,"date":"2026-05-02T17:49:56","date_gmt":"2026-05-02T15:49:56","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-bricho-v-sede\/"},"modified":"2026-06-29T15:10:36","modified_gmt":"2026-06-29T13:10:36","slug":"cviky-na-bricho-v-sede","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-v-sede\/","title":{"rendered":"Cviky na b\u0159icho v sed\u011b: Snadn\u00e9 a efektivn\u00ed n\u00e1vody"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Pokud m\u00e1te m\u00e1lo \u010dasu nebo v\u00e1m nevyhovuje intenzivn\u00ed cvi\u010den\u00ed, <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-posileni-brisnich-svalu\/\">cvi\u010den\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/a> v sed\u011b m\u016f\u017ee b\u00fdt skv\u011bl\u00e1 alternativn\u00ed volba. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f, kter\u00e9 m\u016f\u017eete d\u011blat prakticky kdekoli, a to bez pot\u0159eby jak\u00e9ho koliv speci\u00e1ln\u00edho vybaven\u00ed. Je to ide\u00e1ln\u00ed zp\u016fsob, jak pos\u00edlit b\u0159icho, ani\u017e byste museli vst\u00e1vat ze \u017eidle.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pro\u010d cvi\u010dit b\u0159icho v sed\u011b?<\/li><li>How to exercise correctly<\/li><li><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho\/\">Nejlep\u0161\u00ed cviky na b\u0159icho<\/a> v sed\u011b<\/li><li>Common mistakes when exercising<\/li><li>When to contact a specialist<\/li><li>Frequently asked questions<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d cvi\u010dit b\u0159icho v sed\u011b?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Exercises <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-brisnich-svalu\/\">b\u0159i\u0161n\u00edch sval\u016f v<\/a> sed\u011b je praktick\u00e9 a efektivn\u00ed. Je ide\u00e1ln\u00ed pro ty, kte\u0159\u00ed tr\u00e1v\u00ed v\u011bt\u0161inu \u010dasu vsed\u011b, nap\u0159\u00edklad v kancel\u00e1\u0159i. Mnohdy n\u00e1m chyb\u00ed \u010das na klasick\u00fd tr\u00e9nink, tak\u017ee n\u011bkolik minut denn\u011b na <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-brisnich-svalu-2\/\">strengthening abdominal muscles<\/a> m\u016f\u017ee p\u0159in\u00e9st pozitivn\u00ed zm\u011bny.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to exercise correctly<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed t\u00edm, ne\u017e za\u010dnete s cvi\u010den\u00edmi, je d\u016fle\u017eit\u00e9 m\u00edt spr\u00e1vnou posturu. Sedn\u011bte si rovn\u011b, nohy by m\u011bly b\u00fdt pevn\u011b na zemi a ruce snadno na stehnech. Udr\u017eujte si p\u00e1te\u0159 vzp\u0159\u00edmenou a aktivujte b\u0159i\u0161n\u00ed svaly. T\u00edmto zp\u016fsobem doc\u00edl\u00edte maxim\u00e1ln\u00ed efektivity cvi\u010debn\u00edch sestav.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho-doma\/\">Best exercises<\/a> na b\u0159icho v sed\u011b<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ot\u00e1\u010den\u00ed trupu<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si s nohama na zemi a m\u00edrn\u011b se op\u0159ete dozadu. Ruce spojte p\u0159ed t\u011blem a pomalu ot\u00e1\u010dejte trupem doprava a doleva. Opakujte 10\u201315kr\u00e1t na ka\u017edou stranu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zved\u00e1n\u00ed kolen<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si na okraj \u017eidle a zvedejte kolena k hrudn\u00edku. M\u016f\u017eete si pomoci rukama pro stabilitu. Cvi\u010dte 10\u201315 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. B\u0159i\u0161n\u00ed sv\u00ed\u010dka<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si s nohama na zemi. Pomalu zvedn\u011bte nohy a sna\u017ete se ud\u011blat \u201esv\u00ed\u010dku\u201d. T\u00edm pos\u00edl\u00edte nejen b\u0159icho, ale i svaly na noh\u00e1ch. Zkuste to 8\u201310kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Vtahov\u00e1n\u00ed b\u0159icha<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tento cvik m\u016f\u017eete prov\u00e1d\u011bt kdykoliv. Sta\u010d\u00ed vt\u00e1hnout b\u0159icho a dr\u017eet ho na p\u00e1r vte\u0159in. Opakujte n\u011bkolikr\u00e1t b\u011bhem dne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common mistakes when exercising<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviceni-na-bricho-v-sede\/\">na b\u0159icho v sed\u011b se<\/a> m\u016f\u017eete dopustit n\u011bkolika chyb, kter\u00e9 mohou sn\u00ed\u017eit efektivitu:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nespr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla \u2013 sna\u017ete se m\u00edt p\u00e1te\u0159 vzp\u0159\u00edmenou.<\/li><li>Rychl\u00e9 proveden\u00ed cvik\u016f \u2013 pomal\u00e9 a kontrolovan\u00e9 pohyby zv\u00fd\u0161\u00ed \u00fa\u010dinnost.<\/li><li>P\u0159\u00edli\u0161 velk\u00e9 zat\u00ed\u017een\u00ed \u2013 za\u010dn\u011bte s men\u0161\u00edmi opakov\u00e1n\u00edmi a postupn\u011b zvy\u0161ujte.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When to contact a specialist<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te n\u011bjak\u00e9 zdravotn\u00ed probl\u00e9my nebo bolesti v oblasti b\u0159icha, je dobr\u00e9 se poradit s odborn\u00edkem nebo fyzioterapeutem. Cvi\u010den\u00ed by nem\u011blo b\u00fdt bolestiv\u00e9. Pokud c\u00edt\u00edte jak\u00e9koliv nepohodl\u00ed, p\u0159esta\u0148te a konzultujte s l\u00e9ka\u0159em.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently asked questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I exercise?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 3-4kr\u00e1t t\u00fddn\u011b po 10-15 minut\u00e1ch pro udr\u017een\u00ed zdrav\u00e9ho b\u0159i\u0161n\u00edho svalstva.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit b\u0159icho i bez \u017eidle?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, existuj\u00ed i cviky, kter\u00e9 m\u016f\u017eete prov\u00e1d\u011bt na zemi nebo na fitness podlo\u017ece.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 dal\u0161\u00ed cvi\u010den\u00ed doporu\u010dujete pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kr\u00e1tk\u00e9 tr\u00e9ninky jako <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a> jsou ide\u00e1ln\u00ed pro formov\u00e1n\u00ed postavy a zlep\u0161en\u00ed kondice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">They are <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-bricho\/\">abdominal exercises<\/a> opravdu efektivn\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i spr\u00e1vn\u00e9m proveden\u00ed mohou v\u00fdrazn\u011b zlep\u0161it s\u00edlu a stabilitu b\u0159i\u0161n\u00edch sval\u016f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co si vz\u00edt na cvi\u010den\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pohodln\u00e9 oble\u010den\u00ed a pevnou \u017eidli nebo podlo\u017eku pro lep\u0161\u00ed stabilitu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho\/\">Cviky na b\u0159icho<\/a> v sed\u011b jsou skv\u011blou alternativou, pokud m\u00e1te m\u00e1lo \u010dasu nebo se nechcete zvedat. Vyzkou\u0161ejte n\u011bkter\u00e9 z uveden\u00fdch cvik\u016f a vn\u00edmejte, jak se va\u0161e b\u0159i\u0161n\u00ed svaly posiluj\u00ed. Pokud m\u00e1te z\u00e1jem o pravideln\u00fd tr\u00e9nink, zva\u017ete registraci do <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd v\u00e1m m\u016f\u017ee poskytnout dal\u0161\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-na-doma\/\">efektivn\u00ed tipy a tr\u00e9ninky p\u0159\u00edmo<\/a> pro v\u00e1s.<\/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\/spinning-pro-flexibilitu-20-minut-venku-funkcni-trenink\/\">Spinning pro flexibilitu: 20 minut venku pro funk\u010dn\u00ed tr\u00e9nink<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/silovy-trenink-pro-flexibilitu-cviceni-rano-na-zidli-virtualni-treneri\/\">Silov\u00fd tr\u00e9nink pro flexibilitu: Cvi\u010den\u00ed r\u00e1no na \u017eidli<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-spodni-prsa\/\">Cviky na spodn\u00ed prsa: Jak dos\u00e1hnout pevn\u00fdch a tvarovan\u00fdch prsn\u00edch sval\u016f<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/kondicni-posilovani\/\">Kondi\u010dn\u00ed posilov\u00e1n\u00ed: Zlep\u0161en\u00ed fyzick\u00e9 kondice a zdrav\u00ed<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/hubnuti-s-trenerem\/\">\u00da\u010dinn\u00e9 hubnut\u00ed s osobn\u00edm tren\u00e9rem a nutri\u010dn\u00edm pl\u00e1nem<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-s-cinkami-3\/\">Cviky s \u010dinkami pro pos\u00edlen\u00ed sval\u016f a zlep\u0161en\u00ed kondice<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Pokud m\u00e1te m\u00e1lo \u010dasu nebo v\u00e1m nevyhovuje intenzivn\u00ed cvi\u010den\u00ed, cvi\u010den\u00ed b\u0159i\u0161n\u00edch sval\u016f v sed\u011b m\u016f\u017ee b\u00fdt skv\u011bl\u00e1 alternativn\u00ed volba. V tomto \u010dl\u00e1nku se pod\u00edv\u00e1me na n\u011bkolik efektivn\u00edch cvik\u016f, kter\u00e9 m\u016f\u017eete d\u011blat prakticky kdekoli, a to bez pot\u0159eby jak\u00e9ho koliv speci\u00e1ln\u00edho vybaven\u00ed. Je to ide\u00e1ln\u00ed zp\u016fsob, jak pos\u00edlit b\u0159icho, ani\u017e byste museli vst\u00e1vat ze \u017eidle. Pro\u010d &#8230; <a title=\"Cviky na b\u0159icho v sed\u011b: Snadn\u00e9 a efektivn\u00ed n\u00e1vody\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-v-sede\/\" aria-label=\"Read more about Cviky na b\u0159icho v sed\u011b: Snadn\u00e9 a efektivn\u00ed n\u00e1vody\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":107882,"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":[2,1494,258,1802],"tags":[451,8,888,297,394,1150,11400,1151,1597,10],"class_list":["post-25580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-boxersky-trenink","category-cviceni","category-fitness","tag-bricho","tag-cviceni","tag-cviky","tag-domaci-cviceni","tag-fitness","tag-posilovani","tag-sedici","tag-trenink","tag-zacatecnici","tag-zdravi"],"better_featured_image":{"id":107882,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cviky a tr\u00e9nink","caption":"Ilustrace k t\u00e9matu: b\u0159icho.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-bricho-v-sede.png","filesize":847394,"sizes":{"medium":{"file":"cviky-na-bricho-v-sede-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":70359,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-v-sede-300x300.png"},"thumbnail":{"file":"cviky-na-bricho-v-sede-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":20537,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-v-sede-150x150.png"},"medium_large":{"file":"cviky-na-bricho-v-sede-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":398452,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-v-sede-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":25580,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-bricho-v-sede.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=\"Pokud m\u00e1te m\u00e1lo \u010dasu nebo v\u00e1m nevyhovuje intenzivn\u00ed cvi\u010den\u00ed, cvi\u010den\u00ed b\u0159i\u0161n\u00edch sval\u016f v sed\u011b m\u016f\u017ee b\u00fdt skv\u011bl\u00e1 alternativn\u00ed volba. 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