{"id":26145,"date":"2026-05-03T03:49:21","date_gmt":"2026-05-03T01:49:21","guid":{"rendered":"https:\/\/revolucnicviceni.cz\/cviky-na-mici-2\/"},"modified":"2026-06-29T18:08:11","modified_gmt":"2026-06-29T16:08:11","slug":"cviky-na-mici-2","status":"publish","type":"post","link":"https:\/\/revolucnicviceni.cz\/en\/cviky-na-mici-2\/","title":{"rendered":"Cviky na mici pro zdrav\u011bj\u0161\u00ed postavu"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Do you want <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-2\/\">pos\u00edlit sv\u016fj st\u0159ed t\u011bla<\/a> a zlep\u0161it kondici? Mici, neboli <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-doma-2\/\">abdominal muscles<\/a>, jsou kl\u00ed\u010dov\u00e9 pro zdrav\u00e9 dr\u017een\u00ed t\u011bla a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed cel\u00e9ho t\u011bla. P\u0159ipravili jsme pro v\u00e1s praktick\u00e9 cviky, kter\u00e9 m\u016f\u017eete <a href=\"https:\/\/revolucnicviceni.cz\/en\/nejlepsi-cviky-na-bricho-doma\/\">cvi\u010dit doma a<\/a> kter\u00e9 za\u0159ad\u00edte do sv\u00e9 ka\u017edodenn\u00ed rutiny. D\u00edky t\u011bmto cvik\u016fm m\u016f\u017eete efektivn\u011b <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-brisni-svaly\/\">pos\u00edlit b\u0159i\u0161n\u00ed svaly<\/a> a zlep\u0161it svou fyzickou v\u00fdkonnost.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/ucinne-cviky-na-bricho\/\">Effective exercises<\/a> na b\u0159icho<\/li>\n<li>Jak spr\u00e1vn\u011b prov\u00e1d\u011bt jednotliv\u00e9 cviky<\/li>\n<li>Tipy na motivaci a pravidelnost<\/li>\n<li>Chyby, kter\u00fdm se vyvarovat<\/li>\n<li>Jak zjistit, kdy vyhledat odborn\u00edka<\/li>\n<li>FAQ o cvi\u010den\u00ed na mici<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Effectively <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-doma-pro-zacatecniky\/\">abdominal exercises<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje mnoho cvik\u016f zam\u011b\u0159en\u00fdch na b\u0159i\u0161n\u00ed svaly. Zde je n\u011bkolik osv\u011bd\u010den\u00fdch variant, kter\u00e9 m\u016f\u017eete za\u010dlenit do sv\u00e9ho tr\u00e9ninku:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plank<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stoupn\u011bte si do pozice, jakoby jste cht\u011bli ud\u011blat klik. Ruce jsou na \u0161\u00ed\u0159ku ramen, t\u011blo v jedn\u00e9 linii. Udr\u017eujte tuto pozici 30\u201360 sekund a zam\u011b\u0159te se na stabilizaci <a href=\"https:\/\/revolucnicviceni.cz\/en\/jak-posilit-stred-tela\/\">st\u0159edn\u00ed \u010d\u00e1sti t\u011bla<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zkracova\u010dky<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a nohy nechte na zemi. Pomalu zvedn\u011bte ramena k t\u011bmto kolen\u016fm, sna\u017ete se dr\u017eet doln\u00ed \u010d\u00e1st zad na podlaze. Opakujte 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Bicycle crunches<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lehn\u011bte si na z\u00e1da, pokr\u010dte kolena a zvedn\u011bte hlavu. Pomalu p\u0159itahujte prav\u00e9 koleno k lev\u00e9mu loktu a naopak. Tento pohyb imituje j\u00edzdu na bicyklu. Opakujte 10\u201315kr\u00e1t.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Russian twist<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sedn\u011bte si na zem, nohy m\u00edrn\u011b pokr\u010dte. Dr\u017ete ruce na hrudi nebo s v\u00e1hou a ot\u00e1\u010dejte trup do stran. Opakujte 10\u201315kr\u00e1t <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-4\/\">na ka\u017edou stranu<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak spr\u00e1vn\u011b prov\u00e1d\u011bt jednotliv\u00e9 cviky<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kvalita proveden\u00ed je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e po\u010det opakov\u00e1n\u00ed. Ujist\u011bte se, \u017ee m\u00e1te spr\u00e1vnou pozici t\u011bla, aby nedo\u0161lo k zran\u011bn\u00ed. Z\u00e1rove\u0148 byste m\u011bli b\u00fdt v auditivn\u00ed pozici, abyste c\u00edtili sm\u011brov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f, kter\u00e9 pracuj\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tipy na motivaci a pravidelnost<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i cvi\u010den\u00ed doma je d\u016fle\u017eit\u00e9 udr\u017eet si motivaci. Zde je n\u011bkolik tip\u016f, jak na to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stanovte si realistick\u00e9 c\u00edle a sledujte sv\u016fj pokrok.<\/li>\n<li>Cvi\u010dte pravideln\u011b ve stejnou dobu ka\u017ed\u00fd den.<\/li>\n<li>Najd\u011bte si par\u0165\u00e1ka na cvi\u010den\u00ed, podpora je z\u00e1sadn\u00ed.<\/li>\n<li>Experimentujte s nov\u00fdmi cviky, aby v\u00e1s to bavilo.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Chyby, kter\u00fdm se vyvarovat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cast\u00e9 chyby, kter\u00e9 lid\u00e9 d\u011blaj\u00ed p\u0159i cvi\u010den\u00ed na mici, zahrnuj\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nespr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed \u2013 nezapom\u00ednejte d\u00fdchat.<\/li>\n<li>Podcen\u011bn\u00ed zah\u0159\u00e1t\u00ed a prota\u017een\u00ed p\u0159ed a po cvi\u010den\u00ed.<\/li>\n<li>Navy\u0161ov\u00e1n\u00ed intenzity p\u0159\u00edli\u0161 rychle \u2013 rad\u011bji zvolte pomalej\u0161\u00ed tempo.<\/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 poci\u0165ujete bolest v z\u00e1dech nebo jinou nep\u0159\u00edjemnost b\u011bhem cvi\u010den\u00ed, nev\u00e1hejte vyhledat l\u00e9ka\u0159e nebo fyzioterapeuta. Je d\u016fle\u017eit\u00e9, abyste m\u011bli jistotu, \u017ee cvi\u010d\u00edte spr\u00e1vn\u011b a bez rizika zran\u011bn\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ o cvi\u010den\u00ed na mici<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How often should I do abdominal exercises?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ide\u00e1ln\u011b 3\u20134kr\u00e1t t\u00fddn\u011b, s dostate\u010dn\u00fdm odpo\u010dinkem mezi tr\u00e9ninky.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jsou zkracova\u010dky dobr\u00e9 pro za\u010d\u00e1te\u010dn\u00edky?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, ale dbejte na spr\u00e1vnou techniku, aby nedo\u0161lo ke zran\u011bn\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mohu cvi\u010dit bez vybaven\u00ed?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ano, v\u0161echny zde uveden\u00e9 cviky <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-bricho-doma-4\/\">lze prov\u00e1d\u011bt<\/a> bez pot\u0159eby speci\u00e1ln\u00edho vybaven\u00ed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pom\u016f\u017ee mi cvi\u010den\u00ed na b\u0159icho zhubnout?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed samo o sob\u011b nehubne. Je d\u016fle\u017eit\u00e9 sledovat i stravu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kde nal\u00e9zt dal\u0161\u00ed tipy na cvi\u010den\u00ed doma?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rozhodn\u011b doporu\u010dujeme vyzkou\u0161et <a href=\"https:\/\/app.revolucnicviceni.cz\/registrace\">Six-minute workout program at home<\/a>, kter\u00fd nab\u00edz\u00ed skv\u011bl\u00e9 mo\u017enosti pro efektivn\u00ed <a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-2\/\">home training<\/a>.<\/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-s-micem\/\">Jak efektivn\u011b cvi\u010dit s m\u00ed\u010dem: tipy a triky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/tank-ono-cz-cviky\/\">\u00da\u010dinn\u00e9 cviky s Tank On.cz: Jak dos\u00e1hnout lep\u0161\u00ed kondice<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-brisni-svaly-pro-zacatecniky\/\">Cviky na b\u0159i\u0161n\u00ed svaly pro za\u010d\u00e1te\u010dn\u00edky: Z\u00e1sady a tipy<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-ztuhly-krk\/\">Cviky na ztuhl\u00fd krk: \u00dalevu p\u0159in\u00e1\u0161\u00ed jednoduch\u00e9 cviky<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/bolest-beder-cviky\/\">Cvi\u010den\u00ed na bolest beder: Jak si pomoci efektivn\u011b<\/a><\/li>\n<li><a href=\"https:\/\/revolucnicviceni.cz\/en\/cvik-mckenzie-kobra\/\">Cvik McKenzie Kobra: Efektivn\u00ed cvi\u010den\u00ed pro z\u00e1da<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Chcete pos\u00edlit sv\u016fj st\u0159ed t\u011bla a zlep\u0161it kondici? Mici, neboli b\u0159i\u0161n\u00ed svaly, jsou kl\u00ed\u010dov\u00e9 pro zdrav\u00e9 dr\u017een\u00ed t\u011bla a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed cel\u00e9ho t\u011bla. P\u0159ipravili jsme pro v\u00e1s praktick\u00e9 cviky, kter\u00e9 m\u016f\u017eete cvi\u010dit doma a kter\u00e9 za\u0159ad\u00edte do sv\u00e9 ka\u017edodenn\u00ed rutiny. D\u00edky t\u011bmto cvik\u016fm m\u016f\u017eete efektivn\u011b pos\u00edlit b\u0159i\u0161n\u00ed svaly a zlep\u0161it svou fyzickou v\u00fdkonnost. \u00da\u010dinn\u00e9 cviky &#8230; <a title=\"Cviky na mici pro zdrav\u011bj\u0161\u00ed postavu\" class=\"read-more\" href=\"https:\/\/revolucnicviceni.cz\/en\/cviky-na-mici-2\/\" aria-label=\"Read more about Cviky na mici pro zdrav\u011bj\u0161\u00ed postavu\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":109253,"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":[8,1956,394,11574,10346,1150,38,10],"class_list":["post-26145","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-cviceni","category-fitness","category-rehabilitace","category-zdravi","tag-cviceni","tag-domaci-trenink","tag-fitness","tag-mici","tag-obratky","tag-posilovani","tag-vyziva","tag-zdravi"],"better_featured_image":{"id":109253,"alt_text":"Ilustrace zn\u00e1zor\u0148uj\u00edc\u00ed t\u00e9ma: Cvi\u010den\u00ed","caption":"Ilustrace k t\u00e9matu: cvi\u010den\u00ed.","description":"#image_title","media_type":"image","media_details":{"width":1024,"height":1024,"file":"2026\/05\/cviky-na-mici-2.png","filesize":567241,"sizes":{"medium":{"file":"cviky-na-mici-2-300x300.png","width":300,"height":300,"mime-type":"image\/png","filesize":50276,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-mici-2-300x300.png"},"thumbnail":{"file":"cviky-na-mici-2-150x150.png","width":150,"height":150,"mime-type":"image\/png","filesize":16882,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-mici-2-150x150.png"},"medium_large":{"file":"cviky-na-mici-2-768x768.png","width":768,"height":768,"mime-type":"image\/png","filesize":258301,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-mici-2-768x768.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":26145,"source_url":"https:\/\/revolucnicviceni.cz\/wp-content\/uploads\/2026\/05\/cviky-na-mici-2.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=\"Chcete pos\u00edlit sv\u016fj st\u0159ed t\u011bla a zlep\u0161it kondici? Mici, neboli b\u0159i\u0161n\u00ed svaly, jsou kl\u00ed\u010dov\u00e9 pro zdrav\u00e9 dr\u017een\u00ed t\u011bla a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed cel\u00e9ho t\u011bla. P\u0159ipravili jsme pro v\u00e1s praktick\u00e9 cviky, kter\u00e9 m\u016f\u017eete cvi\u010dit doma a kter\u00e9 za\u0159ad\u00edte do sv\u00e9 ka\u017edodenn\u00ed rutiny. 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