{"id":565,"date":"2022-05-02T18:25:01","date_gmt":"2022-05-02T16:25:01","guid":{"rendered":"https:\/\/harmonie-zdravi.cz\/?p=565"},"modified":"2024-04-25T13:47:12","modified_gmt":"2024-04-25T11:47:12","slug":"sedmicka-top-cviku-na-sexy-ploche-brisko-daji-se-delat-vsude-a-bez-nacini","status":"publish","type":"post","link":"https:\/\/harmonie-zdravi.cz\/?p=565","title":{"rendered":"Sedmi\u010dka TOP cvik\u016f na sexy ploch\u00e9 b\u0159\u00ed\u0161ko: Daj\u00ed se d\u011blat v\u0161ude a bez n\u00e1\u010din\u00ed"},"content":{"rendered":"\n

Jednoduch\u00e9 a \u00fa\u010dinn\u00e9! Tato dv\u011b slova dokonale vystihuj\u00ed s\u00e9rii sedmi cvik\u016f na b\u0159icho, kter\u00e9 si osvoj\u00edte i vy. Proto\u017ee co si budeme \u0159\u00edkat \u2013 na top t\u011ble se mus\u00ed pracovat.<\/p>\n\n\n\n

Pokud tou\u017e\u00edte po sexy ploch\u00e9m b\u0159\u00ed\u0161ku, nejen\u017ee se mus\u00edte vhodn\u011b stravovat, ale t\u0159eba je tak\u00e9 cvi\u010dit. A pravideln\u011b. V\u00fdhodou s\u00e9rie vyskl\u00e1dan\u00e9 ze sedmi cvik\u016f je, \u017ee ji m\u016f\u017eete odcvi\u010dit i doma. Posta\u010d\u00ed v\u00e1m k tomu jen podlo\u017eka, jin\u00e9 n\u00e1\u010din\u00ed nepot\u0159ebujete. P\u0159ipraveni? Poj\u010fme na to!<\/p>\n\n\n\n

P\u0159\u00edm\u00e9 b\u0159\u00ed\u0161\u00e1ky
Lehn\u011bte si na podlo\u017eku, nohy pokr\u010dte v kolenou, ale chodidla neodlepujte od zem\u011b. Z\u00e1da nat\u0159ete, ruce si zalo\u017ete za hlavu tak, abyste si propleten\u00e9 prsty podp\u00edrali \u0161\u00edji, a zvedn\u011bte horn\u00ed \u010d\u00e1st t\u011bla. Pro \u00fa\u010dinnost cviku je d\u016fle\u017eit\u00e9, abyste b\u0159i\u0161n\u00ed svaly vtahovali dovnit\u0159 a spr\u00e1vn\u011b d\u00fdchali \u2013 p\u0159i zved\u00e1n\u00ed od podlo\u017eky vydechujte, p\u0159i n\u00e1vratu do v\u00fdchoz\u00ed polohy se nadechujte.<\/p>\n\n\n\n

Cvi\u010dte 3 s\u00e9rie, v ka\u017ed\u00e9 zopakujte cvik 20kr\u00e1t.<\/p>\n\n\n\n

Bo\u010dn\u00ed b\u0159\u00ed\u0161\u00e1ky
Po\u010d\u00e1te\u010dn\u00ed poloha je stejn\u00e1 jako u p\u0159\u00edm\u00fdch b\u0159\u00ed\u0161k\u016f. Zvedat se v\u0161ak budete jen k jednomu boku. Neklesejte ale \u00fapln\u011b na zem, t\u011blo dr\u017ete ve st\u0159edov\u00e9 pozici. P\u0159i ka\u017ed\u00e9m proveden\u00ed cviku d\u00fdchejte stejn\u011b jako u p\u0159\u00edm\u00fdch b\u0159i\u0161\u00e1k\u016f.<\/p>\n\n\n\n

Ud\u011blejte 20 opakov\u00e1n\u00ed na jednu stranu, 20 na druhou a pot\u00e9 je\u0161t\u011b jednou procvi\u010dte ka\u017edou stranu stejn\u00fdm po\u010dtem opakov\u00e1n\u00ed.<\/p>\n\n\n\n

\u0160ikm\u00e9 svaly
V\u00fdchoz\u00ed poloha se moc nem\u011bn\u00ed. Pravou nohu ohnutou v koleni dr\u017ete pevn\u011b na zemi a levou nohu pokr\u010dte tak, aby se jej\u00ed kotn\u00edk op\u00edral o koleno prav\u00e9 nohy. C\u00edlem je h\u00fdbat se tak, abyste se p\u0159i ka\u017ed\u00e9m zvednut\u00ed dot\u00fdkali prav\u00fdm loktem lev\u00e9 nohy. Pokud se v\u00e1m to nepovede, nevad\u00ed, sna\u017ete se v\u0161ak p\u0159ibl\u00ed\u017eit co nejv\u00edc. A op\u011bt nezapome\u0148te spr\u00e1vn\u011b d\u00fdchat.<\/p>\n\n\n\n

Cvik opakujte 20kr\u00e1t na ka\u017edou stranu ve 3 s\u00e9ri\u00edch.<\/p>\n\n\n\n

J\u00edzdn\u00ed kola ve vzduchu
Z\u016fsta\u0148te le\u017eet na podlo\u017ece s rukama zalo\u017een\u00fdma za hlavou. Do st\u0159edov\u00e9 pozice zvedn\u011bte vrchn\u00ed \u010d\u00e1st t\u011bla a nohama napodobujte pohyby, jako byste jezdili na kole. Cvik je nej\u00fa\u010dinn\u011bj\u0161\u00ed tehdy, jsou-li nohy co nejni\u017e\u0161\u00ed p\u0159i zemi.<\/p>\n\n\n\n

Odcvi\u010dte 2 s\u00e9rie a v ka\u017ed\u00e9 ud\u011blejte 20 opakov\u00e1n\u00ed.<\/p>\n\n\n\n

Zved\u00e1n\u00ed nohou
Jedn\u00e1 se o cvik, kter\u00fd je zam\u011b\u0159en na spodn\u00ed b\u0159icho a kter\u00fd pat\u0159\u00ed mezi nejn\u00e1ro\u010dn\u011bj\u0161\u00ed z t\u00e9to s\u00e9rie. Proto pokud v\u00e1m nep\u016fjde na prvn\u00ed pokus, nezoufejte. Technika je n\u00e1sleduj\u00edc\u00ed. Le\u017e\u00edc na podlo\u017ece vyst\u0159ete ob\u011b nohy do vertik\u00e1ln\u00ed polohy a ruce si dejte pod h\u00fd\u017ed\u011b. Nyn\u00ed ob\u011b nohy pomalu spou\u0161t\u011bjte k zemi a kdy\u017e budete asi deset centimetr\u016f od zem\u011b, vytla\u010dte je zase do vertik\u00e1ln\u00ed polohy.<\/p>\n\n\n\n

Prove\u010fte 2 s\u00e9rie a v ka\u017ed\u00e9 opakujte cvik 10kr\u00e1t.<\/p>\n\n\n\n

Superman
Lehn\u011bte si na b\u0159icho a ruce vyst\u0159ete p\u0159ed sebe. Spolu s n\u00e1dechem odlepte od zem\u011b nohy i ruce. Tento cvik prov\u00e1d\u011bjte pomalu, soust\u0159e\u010fte se na to, abyste m\u011bli napnut\u00e9 cel\u00e9 t\u011blo a hlavn\u011b stahujte b\u0159icho.<\/p>\n\n\n

\n
\"\"
Little girl stretching on the floor and warming up with help of PE teacher during a class at school gym.<\/figcaption><\/figure>\n<\/div>\n\n\n

Cvi\u010dte 3 s\u00e9rie a v ka\u017ed\u00e9 ud\u011blejte 20 opakov\u00e1n\u00ed.<\/p>\n\n\n\n

Deska
Lehn\u011bte si na podlo\u017eku a zvedn\u011bte se na lokty a \u0161pi\u010dky nohou. Lokty m\u011bjte na \u0161\u00ed\u0159ku hrudn\u00edku a nohy rozkro\u010den\u00e9 na \u0161\u00ed\u0159ku p\u00e1nve. Dr\u017ete stabilitu. B\u011bhem cviku usilujte b\u00fdt co nejvyst\u0159ej\u0161\u00ed, neproh\u00fdbejte se. P\u0159i tomto cviku je d\u016fle\u017eit\u00e9 m\u011blk\u00e9 d\u00fdch\u00e1n\u00ed do b\u0159icha.<\/p>\n\n\n\n

V desce vydr\u017ete 30 sekund. Opakujte 3kr\u00e1t.<\/p>\n\n\n\n

\n\n\n\n

Tip redakce: <\/span>Zdrav\u00ed<\/span><\/u><\/a>\u00a0je to nejd\u016fle\u017eit\u011bj\u0161\u00ed co m\u00e1me, na\u010derpejte inspiraci jak se o sv\u00e9 zdrav\u00ed spr\u00e1vn\u011b starat.\u00a0<\/span><\/p>\n\n\n\n

<\/span><\/p><\/p>\n\n\n\n

\n","protected":false},"excerpt":{"rendered":"

Jednoduch\u00e9 a \u00fa\u010dinn\u00e9! Tato dv\u011b slova dokonale vystihuj\u00ed s\u00e9rii sedmi cvik\u016f na b\u0159icho, kter\u00e9 si osvoj\u00edte i vy. Proto\u017ee co si budeme \u0159\u00edkat \u2013 na top t\u011ble se mus\u00ed pracovat.…<\/p>\n","protected":false},"author":1,"featured_media":566,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=\/wp\/v2\/posts\/565","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=565"}],"version-history":[{"count":0,"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=\/wp\/v2\/posts\/565\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=\/wp\/v2\/media\/566"}],"wp:attachment":[{"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=565"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=565"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/harmonie-zdravi.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}