{"id":25677,"date":"2026-05-02T15:44:24","date_gmt":"2026-05-02T13:44:24","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cvik-mrtvy-brouk-3\/"},"modified":"2026-06-29T15:36:17","modified_gmt":"2026-06-29T13:36:17","slug":"cvik-mrtvy-brouk-3","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cvik-mrtvy-brouk-3\/","title":{"rendered":"Mrtv\u00fd brouk: Skv\u011bl\u00fd cvik pro pos\u00edlen\u00ed j\u00e1dra"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-mrtvy-brouk-2\/\">Cvik mrtv\u00fd brouk<\/a> je skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-hluboke-brisni-svaly\/\">hlubok\u00e9 b\u0159i\u0161n\u00ed svaly<\/a> a stabilizovat cel\u00e9 t\u011blo. I kdy\u017e se na prvn\u00ed pohled m\u016f\u017ee zd\u00e1t jednoduch\u00fd, jeho p\u0159\u00ednosy jsou obrovsk\u00e9. V n\u00e1sleduj\u00edc\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na spr\u00e1vnou techniku, v\u00fdhody a \u010dast\u00e9 chyby, kter\u00fdch je dobr\u00e9 se vyvarovat. D\u00edky tomu si m\u016f\u017eete u\u017e\u00edt jak tento cvik, tak i dal\u0161\u00ed dom\u00e1c\u00ed cvi\u010den\u00ed.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jak spr\u00e1vn\u011b prov\u00e1d\u011bt mrtv\u00e9ho brouka<\/li>\n<li>V\u00fdhody cviku<\/li>\n<li>Praktick\u00e9 tipy pro cvi\u010den\u00ed<\/li>\n<li>\u010cast\u00e9 chyby p\u0159i prov\u00e1d\u011bn\u00ed<\/li>\n<li>When to consult a specialist<\/li>\n<li>FAQ ohledn\u011b mrtv\u00e9ho brouka<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b prov\u00e1d\u011bt mrtv\u00e9ho brouka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spr\u00e1vn\u00e1 technika proveden\u00ed je kl\u00ed\u010dov\u00e1. Za\u010dn\u011bte le\u017eet na z\u00e1dech na podlo\u017ece, nohy pokr\u010dte v kolenou a chodidla m\u011bjte na zemi. Ruce polo\u017ete vedle t\u011bla nebo za hlavu. N\u00e1sledn\u011b zvedn\u011bte pravou nohu a lev\u00fd loket k sob\u011b, tak\u017ee se dotknou. Pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed polohy a opakujte na druh\u00e9 stran\u011b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tipy k proveden\u00ed <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sna\u017ete se udr\u017eovat bedra pevn\u011b na podlo\u017ece.<\/li>\n<li>Pokud za\u010d\u00edn\u00e1te, m\u016f\u017eete prov\u00e1d\u011bt cvik bez zvednut\u00ed nohou.<\/li>\n<li>Udr\u017eujte d\u00fdch\u00e1n\u00ed pravideln\u00e9 a kontrolovan\u00e9.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">V\u00fdhody cviku<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/mrtvy-brouk-cvik\/\">Mrtv\u00fd brouk<\/a> p\u0159in\u00e1\u0161\u00ed nespo\u010det v\u00fdhod:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Posiluje hlubok\u00e9 b\u0159i\u0161n\u00ed svaly a j\u00e1dro.<\/li>\n<li>Zlep\u0161uje stabilitu a rovnov\u00e1hu t\u011bla.<\/li>\n<li>Pom\u00e1h\u00e1 p\u0159i prevenci zran\u011bn\u00ed zad.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Praktick\u00e1 sekce s konkr\u00e9tn\u00edmi kroky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud chcete za\u0159adit mrtv\u00e9ho brouka do sv\u00e9ho cvi\u010debn\u00edho pl\u00e1nu, zkuste n\u00e1sleduj\u00edc\u00ed:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Za\u010dn\u011bte s 2-3 s\u00e9riemi po 10 opakov\u00e1n\u00edch na ka\u017edou stranu.<\/li>\n<li>Postupn\u011b zvy\u0161ujte po\u010det s\u00e9ri\u00ed a opakov\u00e1n\u00ed podle sv\u00e9 kondice.<\/li>\n<li>Jako variaci m\u016f\u017eete prov\u00e1d\u011bt mrtv\u00e9ho brouka s m\u00ed\u010dem mezi koleny pro v\u011bt\u0161\u00ed n\u00e1ro\u010dnost.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 chyby p\u0159i prov\u00e1d\u011bn\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i prov\u00e1d\u011bn\u00ed mrtv\u00e9ho brouka se nej\u010dast\u011bji d\u011blaj\u00ed tyto chyby:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vzdalov\u00e1n\u00ed p\u00e1nve od podlo\u017eky.<\/li>\n<li>Pomalu nebo nedostate\u010dn\u011b udr\u017eovan\u00e9 pohyby.<\/li>\n<li>Nespr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed, kter\u00e9 m\u016f\u017ee v\u00e9st k nap\u011bt\u00ed.<\/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 jakoukoli bolest v oblasti <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zad-pro-seniory\/\">zad nebo p\u00e1nve<\/a> b\u011bhem cvi\u010den\u00ed, je d\u016fle\u017eit\u00e9 p\u0159eru\u0161it v\u00fdkon a konzultovat odborn\u00edka. Mrtv\u00fd brouk by nem\u011bl zp\u016fsobovat nep\u0159\u00edjemnosti; pokud ano, mo\u017en\u00e1 je na\u010dase objasnit techniku s tren\u00e9rem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ ohledn\u011b mrtv\u00e9ho brouka<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">M\u016f\u017ee mrtv\u00fd brouk pomoci zhubnout?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-mrtvy-brouk\/\">Mrtv\u00fd brouk je<\/a> <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-posileni-zadovych-svalu-2\/\">efektivn\u00ed pro pos\u00edlen\u00ed<\/a> j\u00e1dra, ale na hubnut\u00ed je pot\u0159eba kombinovat jej s celkovou fyzickou aktivitou a zdravou stravou.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I <a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-superman\/\">cvi\u010dit mrtv\u00e9ho<\/a> brouka?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 2-3 kr\u00e1t t\u00fddn\u011b, ale v\u017edy se p\u0159izp\u016fsobte sv\u00e9 osobn\u00ed kondici a pocit\u016fm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit mrtv\u00e9ho brouka, pokud m\u00e1m probl\u00e9my se z\u00e1dy?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed jeho za\u010d\u00e1tkem doporu\u010dujeme konzultaci s odborn\u00edkem, abyste se ujistili, \u017ee je to pro v\u00e1s bezpe\u010dn\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Je mrtv\u00fd brouk vhodn\u00fd pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, je to skv\u011bl\u00fd cvik pro za\u010d\u00e1te\u010dn\u00edky. M\u016f\u017eete za\u010d\u00edt s jednoduch\u00fdmi variantami.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu kombinovat mrtv\u00e9ho brouka s jin\u00fdmi cviky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ur\u010dit\u011b! Mrtv\u00fd brouk je skv\u011bl\u00fdm dopln\u011bn\u00edm k dal\u0161\u00edm cvik\u016fm zam\u011b\u0159en\u00fdm na cel\u00e9 t\u011blo.<\/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\/cviky-na-posileni-zadovych-svalu-u-senioru\/\">Cviky na pos\u00edlen\u00ed z\u00e1dov\u00fdch sval\u016f pro seniory<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/uvolnovaci-cviky-pro-prvnacky-tisk\/\">Uvol\u0148ovac\u00ed cviky pro prv\u0148\u00e1\u010dky: Jednoduch\u00e9 a z\u00e1bavn\u00e9<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/posilovaci-cviky-2\/\">Efektivn\u00ed posilovac\u00ed cviky pro ka\u017ed\u00e9ho: za\u0159a\u010fte je do tr\u00e9ninku<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-udrzeni-rovnovahy\/\">Cviky na udr\u017een\u00ed rovnov\u00e1hy: Jak zlep\u0161it stabilitu t\u011bla<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/redcord-cviky\/\">Redcord cviky: Jak je spr\u00e1vn\u011b za\u0159adit do tr\u00e9ninku<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-odstraneni-brisniho-tuku\/\">Cviky na odstran\u011bn\u00ed b\u0159i\u0161n\u00edho tuku efektivn\u011b a rychle<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Cvik mrtv\u00fd brouk je skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit hlubok\u00e9 b\u0159i\u0161n\u00ed svaly a stabilizovat cel\u00e9 t\u011blo. I kdy\u017e se na prvn\u00ed pohled m\u016f\u017ee zd\u00e1t jednoduch\u00fd, jeho p\u0159\u00ednosy jsou obrovsk\u00e9. V n\u00e1sleduj\u00edc\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na spr\u00e1vnou techniku, v\u00fdhody a \u010dast\u00e9 chyby, kter\u00fdch je dobr\u00e9 se vyvarovat. D\u00edky tomu si m\u016f\u017eete u\u017e\u00edt jak tento cvik, tak i &#8230; <a title=\"Mrtv\u00fd brouk: Skv\u011bl\u00fd cvik pro pos\u00edlen\u00ed j\u00e1dra\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-mrtvy-brouk-3\/\" aria-label=\"Read more about Mrtv\u00fd brouk: Skv\u011bl\u00fd cvik pro pos\u00edlen\u00ed j\u00e1dra\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":107656,"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":[1507,8,1956,2035,1490,2452,2022],"class_list":["post-25677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cvicebni-program","tag-cviceni","tag-domaci-trenink","tag-fitness-tipy","tag-kondice","tag-mrtvy-brouk","tag-posileni-jadra"],"better_featured_image":{"id":107656,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed a fitness","caption":"Ilustrace k t\u00e9matu: mrtv\u00fd brouk.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cvik-mrtvy-brouk-3.png","filesize":406926,"sizes":{"medium":{"file":"cvik-mrtvy-brouk-3-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":37493,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cvik-mrtvy-brouk-3-300x300.png"},"thumbnail":{"file":"cvik-mrtvy-brouk-3-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":12631,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cvik-mrtvy-brouk-3-150x150.png"},"medium_large":{"file":"cvik-mrtvy-brouk-3-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":186789,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cvik-mrtvy-brouk-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":25677,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cvik-mrtvy-brouk-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=\"Cvik mrtv\u00fd brouk je skv\u011bl\u00fdm zp\u016fsobem, jak pos\u00edlit hlubok\u00e9 b\u0159i\u0161n\u00ed svaly a stabilizovat cel\u00e9 t\u011blo. I kdy\u017e se na prvn\u00ed pohled m\u016f\u017ee zd\u00e1t jednoduch\u00fd, jeho p\u0159\u00ednosy jsou obrovsk\u00e9. V n\u00e1sleduj\u00edc\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na spr\u00e1vnou techniku, v\u00fdhody a \u010dast\u00e9 chyby, kter\u00fdch je dobr\u00e9 se vyvarovat. 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I kdy\u017e se na prvn\u00ed pohled m\u016f\u017ee zd\u00e1t jednoduch\u00fd, jeho p\u0159\u00ednosy jsou obrovsk\u00e9. V n\u00e1sleduj\u00edc\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na spr\u00e1vnou techniku, v\u00fdhody a \u010dast\u00e9 chyby, kter\u00fdch je dobr\u00e9 se vyvarovat. 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