[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.novaroll.sk\/zabudnite-na-brusaky-tieto-cviky-zaberaju-viac\/#Article","mainEntityOfPage":"https:\/\/www.novaroll.sk\/zabudnite-na-brusaky-tieto-cviky-zaberaju-viac\/","headline":"Zabudnite na bru\u0161\u00e1ky! Tieto cviky zaberaj\u00fa viac","name":"Zabudnite na bru\u0161\u00e1ky! Tieto cviky zaberaj\u00fa viac","description":"Tehli\u010dky na bruchu. Po tom t\u00fa\u017ei sn\u00e1\u010f ka\u017ed\u00fd \u0161portovec \u010di za\u010d\u00ednaj\u00faci cvi\u010denec. Cesta k\u00a0n\u00edm v\u0161ak nie je prech\u00e1dzka ru\u017eovou z\u00e1hradou. Chce to ve\u013ea odhodlania a\u00a0a odriekania. Okrem cvikov zameran\u00fdch na bru\u0161n\u00e9 svaly je potrebn\u00e9 upravi\u0165 stravovanie s\u00a0cie\u013eom zn\u00ed\u017eenia podielu telesn\u00e9ho tuku. V\u00a0pr\u00edpade zv\u00fd\u0161en\u00e9ho mno\u017estva tuku sa odpor\u00fa\u010da zaradi\u0165 vysoko intenz\u00edvny tr\u00e9ning, tzv. HIIT- cesta k\u00a0\u00fa\u010dinn\u00e9mu […]","datePublished":"2018-04-29","dateModified":"2018-04-29","author":{"@type":"Person","@id":"https:\/\/www.novaroll.sk\/author\/#Person","name":"","url":"https:\/\/www.novaroll.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0c4621640b5c0734669aeb181ef77969b528487727344f28e734a206566ea0f1?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0c4621640b5c0734669aeb181ef77969b528487727344f28e734a206566ea0f1?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"novaroll.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.novaroll.sk\/wp-content\/uploads\/img_a289205_w16482_t1530278678.jpg","url":"https:\/\/www.novaroll.sk\/wp-content\/uploads\/img_a289205_w16482_t1530278678.jpg","height":0,"width":0},"url":"https:\/\/www.novaroll.sk\/zabudnite-na-brusaky-tieto-cviky-zaberaju-viac\/","wordCount":409,"articleBody":"Tehli\u010dky na bruchu. Po tom t\u00fa\u017ei sn\u00e1\u010f ka\u017ed\u00fd \u0161portovec \u010di za\u010d\u00ednaj\u00faci cvi\u010denec. Cesta k\u00a0n\u00edm v\u0161ak nie je prech\u00e1dzka ru\u017eovou z\u00e1hradou. Chce to ve\u013ea odhodlania a\u00a0a odriekania. Okrem cvikov zameran\u00fdch na bru\u0161n\u00e9 svaly je potrebn\u00e9 upravi\u0165 stravovanie s\u00a0cie\u013eom zn\u00ed\u017eenia podielu telesn\u00e9ho tuku. V\u00a0pr\u00edpade zv\u00fd\u0161en\u00e9ho mno\u017estva tuku sa odpor\u00fa\u010da zaradi\u0165 vysoko intenz\u00edvny tr\u00e9ning, tzv. HIIT- cesta k\u00a0\u00fa\u010dinn\u00e9mu spa\u013eovaniu tukov. Pri tr\u00e9novan\u00ed brucha treba dba\u0165 na pravidelnos\u0165 a\u00a0venova\u0165 sa tejto svalovej partii dva a\u017e trikr\u00e1t do t\u00fd\u017ed\u0148a po dobu aspo\u0148 p\u00e4tn\u00e1s\u0165 min\u00fat. Pod pojmom tr\u00e9novanie brucha si nejeden z\u00a0n\u00e1s predstav\u00ed \u00famorn\u00e9 vykon\u00e1vanie 200 bru\u0161\u00e1kov denne.T\u00fdmto sp\u00f4sobom sa k\u00a0vyt\u00fa\u017een\u00e9mu cie\u013eu tak \u013eahko nedostaneme. Pri bru\u0161\u00e1koch vieme podvedome podv\u00e1dza\u0165 t\u00fdm, \u017ee prim\u00e1rne za\u0165\u011b\u017eujeme nie bru\u0161n\u00e9 svaly, ale bedrovodriekov\u00fd, ktor\u00fd m\u00e1me ukryt\u00fd v\u00a0h\u013abke. Na prednej strane trupu sa nach\u00e1dzaj\u00fa priamy sval brucha, pyram\u00eddov\u00fd sval, vonkaj\u0161\u00ed \u0161ikm\u00fd sval, vn\u00fatorn\u00fd \u0161ikm\u00fd sval, prie\u010dny sval, \u0161tvorcov\u00fd driekov\u00fd sval. Pri tr\u00e9ningu brucha je vhodn\u00e9 si uvedomi\u0165 d\u00f4le\u017eitos\u0165 posilnenia svalov na zadnej strane tela- svalov driekovej chrbtice. Rovnov\u00e1hou svalovej sily na oboch stran\u00e1ch tela predch\u00e1dzame probl\u00e9mami s\u00a0chrbticou a\u00a0dr\u017ean\u00edm tela. Vysk\u00fa\u0161ajte tieto super cviky na brucho, pri ktor\u00fdch z\u00e1rove\u0148 spevn\u00edte aj chrb\u00e1t a\u00a0zv\u00fd\u0161ite celkov\u00fa stabilitu trupu a\u00a0t\u00fdm zv\u00fd\u0161ite v\u00fdkonnos\u0165 pri va\u0161om tr\u00e9ningu.Plank– oprite sa o\u00a0predlaktia a\u00a0\u0161pi\u010dky n\u00f4h. Va\u0161e telo mus\u00ed by\u0165 rovn\u00e9 a\u00a0pevn\u00e9 ako doska. Hlavu nezakl\u00e1\u0148ame, ale dr\u017e\u00edme ju v\u00a0pred\u013a\u017een\u00ed trupu. V\u00a0tejto poz\u00edcii vydr\u017ete aspo\u0148 30 sek\u00fand. Opakujte v\u00a0troch s\u00e9riach. Postupne predl\u017eujte dobu v\u00fddr\u017ee.Bo\u010dn\u00fd plank– \u013eahnite si nabok a\u00a0oprite sa o\u00a0jedno predlaktie a\u00a0o\u00a0chodidl\u00e1. Dr\u017ete telo rovno v\u00a0jedenej priamke po dobu aspo\u0148 30 sek\u00fand. Opakujte v\u00a0troch s\u00e9riach a\u00a0to na obe strany.Schod\u00edk– \u013eahnite si na chrb\u00e1t, driekov\u00fa chrbticu pritla\u010dte dole do podlo\u017eky. Zdvihnite obe nohy a\u00a0vytvorte tak prav\u00fd uhol v\u00a0bedr\u00e1ch aj v\u00a0kolen\u00e1ch. Dr\u017ete po dobu aspo\u0148 30 sek\u00fand a\u00a0opakujte v\u00a0troch s\u00e9riach.                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Zabudnite na bru\u0161\u00e1ky! Tieto cviky zaberaj\u00fa viac","item":"https:\/\/www.novaroll.sk\/zabudnite-na-brusaky-tieto-cviky-zaberaju-viac\/#breadcrumbitem"}]}]