[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.raiser.cz\/posilovani-brisnich-svalu\/#Article","mainEntityOfPage":"https:\/\/www.raiser.cz\/posilovani-brisnich-svalu\/","headline":"Posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f","name":"Posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f","description":"Pokud pat\u0159\u00edte mezi jedince, kte\u0159\u00ed se v\u011bnuj\u00ed posilov\u00e1n\u00ed, pak jist\u011b tu\u0161\u00edte, \u017ee vybudovat si na b\u0159i\u0161e legend\u00e1rn\u00ed pek\u00e1\u010d buchet stoj\u00ed nemal\u00e9 \u00fasil\u00ed. Posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch...","datePublished":"2025-03-08","dateModified":"2023-05-02","author":{"@type":"Person","@id":"https:\/\/www.raiser.cz\/author\/#Person","name":"","url":"https:\/\/www.raiser.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/86b519ae28c05e7834416117bec12e679aa78b8940db1f26d4a52ad5648f8c3a?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/86b519ae28c05e7834416117bec12e679aa78b8940db1f26d4a52ad5648f8c3a?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"raiser.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.raiser.cz\/wp-content\/uploads\/img_a336928_w2592_t1550231935.jpg","url":"https:\/\/www.raiser.cz\/wp-content\/uploads\/img_a336928_w2592_t1550231935.jpg","height":0,"width":0},"url":"https:\/\/www.raiser.cz\/posilovani-brisnich-svalu\/","wordCount":580,"articleBody":"Pokud pat\u0159\u00edte mezi jedince, kte\u0159\u00ed se v\u011bnuj\u00ed posilov\u00e1n\u00ed, pak jist\u011b tu\u0161\u00edte, \u017ee vybudovat si na b\u0159i\u0161e legend\u00e1rn\u00ed pek\u00e1\u010d buchet stoj\u00ed nemal\u00e9 \u00fasil\u00ed. Posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f je specifickou \u010dinnost\u00ed. V\u00a0\u00favodu je t\u0159eba \u0159\u00edct, \u017ee p\u0159i vytv\u00e1\u0159en\u00ed tzv. six packu je t\u0159eba myslet na dv\u011b v\u011bci. Za prv\u00e9 \u2013 posilov\u00e1n\u00edm sice vybudujete svalovou hmotu, ale aby byla vid\u011bt, mus\u00edte se nejprve zbavit tukov\u00e9ho obalu, co\u017e ale samotn\u00e9 posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f nezvl\u00e1dne. A za druh\u00e9 \u2013 \u010d\u00edm d\u00e9le b\u0159icho posilujete, t\u00edm v\u00edce opakov\u00e1n\u00ed pak mus\u00edte ud\u011blat.B\u0159i\u0161n\u00ed svalstvo se toti\u017e na z\u00e1t\u011b\u017e adaptuje pom\u011brn\u011b rychle, co\u017e v\u00a0praxi znamen\u00e1, \u017ee pokud ho chcete rozv\u00edjet dlouhodob\u011b, mus\u00edte po\u010d\u00edtat s\u00a0nav\u00fd\u0161en\u00edm \u010dasov\u00e9 dotace pro tuto skupinu sval\u016f. Z\u00a0toho logicky vypl\u00fdv\u00e1, \u017ee \u010dasem hroz\u00ed va\u0161emu tr\u00e9ninku stereotypnost a to je cesta do pekla! Na\u0161t\u011bst\u00ed ale existuje nep\u0159ebern\u00e9 mno\u017estv\u00ed r\u016fzn\u00fdch variant klasick\u00fdch cvik\u016f. N\u00e1sleduj\u00edc\u00ed \u0159\u00e1dky p\u0159in\u00e1\u0161ej\u00ed 7 m\u00e9n\u011b obvykl\u00fdch cvi\u010den\u00ed, kter\u00e9 m\u016f\u017eete do tr\u00e9ninku za\u0159adit bu\u010fto samostatn\u011b, nebo v\u0161echny nar\u00e1z, a p\u0159esto v\u00e1s nep\u0159estanou bavit po dlouhou dobu!1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 In and outs (zkracova\u010dky)Klasick\u00e9 zkracova\u010dky, kter\u00e9 by m\u011bl zn\u00e1t i za\u010d\u00e1te\u010dn\u00edk. Jsou velmi efektivn\u00ed, nebo\u0165 postihuj\u00ed celou plochu p\u0159\u00edm\u00e9ho svalu b\u0159i\u0161n\u00edho.2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 BicykleV\u00a0podporu le\u017emo na z\u00e1dech zvedn\u011bte nohy a st\u0159\u00eddav\u011b s\u00a0nimi tvo\u0159te kruhy, jako kdy\u017e \u0161lapete na kole. 25 opakov\u00e1n\u00ed sm\u011brem dop\u0159edu, 25 dozadu!3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Leh-sedy s\u00a0rozta\u017een\u00fdma nohamaRozt\u00e1hn\u011bte nohy v\u00a0le\u017ee na z\u00e1dech. P\u0159i pohybu nahoru vyto\u010dte trup do strany a dotkn\u011bte se \u0161pi\u010dky nohy rukou (k\u0159\u00ed\u017eem, tj. prav\u00e1 ruka k\u00a0lev\u00e9 \u0161pi\u010dce).4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 N\u016f\u017ekyCelou dobu le\u017e\u00edme na z\u00e1dech a velmi pomalu st\u0159\u00eddav\u011b zved\u00e1me nohy do p\u0159edno\u017een\u00ed. Druh\u00e1 noha je nad podlo\u017ekou, tak\u017ee po celou dobu cvi\u010den\u00ed se nohy nedot\u00fdkaj\u00ed podlahy!5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pulse-upJako p\u0159i n\u016f\u017ek\u00e1ch le\u017e\u00edme na z\u00e1dech. P\u0159edno\u017e\u00edme ale ob\u011b nohy sou\u010dasn\u011b. Aktivn\u00ed f\u00e1ze cviku spo\u010d\u00edv\u00e1 v\u00a0impulsivn\u00edm zdvihu p\u00e1nve tak, aby nohy z\u016fstaly st\u00e1le ve stejn\u00e9 rovin\u011b.6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 V-up a Roll-upJe kombinac\u00ed leh-sedu a sklapova\u010dky. Prove\u010fte leh-sed s\u00a0nata\u017een\u00fdma nohama. P\u0159i n\u00e1vratu pak za rukama zvedejte nohy, v\u00a0p\u016flce pohybu se pak zvednut\u00fdch nohou dotkn\u011bte rukama.7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Postran\u00ed V-upLehn\u011bte si na bok (st\u0159\u00edd\u00e1me boky po 25 opakov\u00e1n\u00edch) a dejte nohy tak, aby s\u00a0t\u011blem sv\u00edraly \u00fahel cca 120\u00b0 (ten dr\u017ete neust\u00e1le). Jedna ruka tvo\u0159\u00ed oporu, druh\u00e1 je skr\u010den\u00e1 za hlavou. V\u00a0aktivn\u00ed f\u00e1zi cviku se pak sna\u017ete skr\u010den\u00fdm loktem dotknout kolen.U ka\u017ed\u00e9ho cviku volte takov\u00fd po\u010det opakov\u00e1n\u00ed, kter\u00fd odpov\u00edd\u00e1 va\u0161\u00ed v\u00fdkonnosti. Doporu\u010dujeme minim\u00e1ln\u011b 25, u cvik\u016f na \u0161ikm\u00e9 svaly 25 na ka\u017edou stranu! Rozhodn\u011b se a\u017e na v\u00fdjimky nejedn\u00e1 o cvi\u010den\u00ed pro absolutn\u00ed za\u010d\u00e1te\u010dn\u00edky. Pokud ale m\u00e1te alespo\u0148 n\u011bjak\u00e9 zku\u0161enosti, ur\u010dit\u011b budou p\u0159\u00edjemn\u00fdm o\u017eiven\u00edm pro v\u00e1\u0161 workout.                                                                                                                                                                                                                                                                                                                                                                                        4\/5 - (9 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f","item":"https:\/\/www.raiser.cz\/posilovani-brisnich-svalu\/#breadcrumbitem"}]}]