[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.alurex.cz\/posilte-sve-brisni-svaly\/#Article","mainEntityOfPage":"https:\/\/www.alurex.cz\/posilte-sve-brisni-svaly\/","headline":"Posilte sv\u00e9 b\u0159i\u0161n\u00ed svaly","name":"Posilte sv\u00e9 b\u0159i\u0161n\u00ed svaly","description":"B\u0159icho se nach\u00e1z\u00ed ve st\u0159edu va\u0161eho t\u011bla a um\u00ed na sebe p\u0159il\u00e1kat nemalou pozornost. Ka\u017ed\u00fd, kdo se na v\u00e1s zad\u00edv\u00e1 si okam\u017eit\u011b v\u0161imne, jestli m\u00e1te sv\u00e9 b\u0159i\u0161n\u00ed svaly vypracovan\u00e9, nebo ...","datePublished":"2025-03-06","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.alurex.cz\/author\/devene\/#Person","name":"alurex.cz","url":"https:\/\/www.alurex.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/c3c8c755425dd2471c09c708679d7ce7419edeb32b4db4bfbe1377eb9462fa49?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/c3c8c755425dd2471c09c708679d7ce7419edeb32b4db4bfbe1377eb9462fa49?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"alurex.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.alurex.cz\/wp-content\/uploads\/img_a306986_w1924_t1518292088.jpg","url":"https:\/\/www.alurex.cz\/wp-content\/uploads\/img_a306986_w1924_t1518292088.jpg","height":0,"width":0},"url":"https:\/\/www.alurex.cz\/posilte-sve-brisni-svaly\/","about":["Sport"],"wordCount":470,"articleBody":"B\u0159icho se nach\u00e1z\u00ed ve st\u0159edu va\u0161eho t\u011bla a um\u00ed na sebe p\u0159il\u00e1kat nemalou pozornost. Ka\u017ed\u00fd, kdo se na v\u00e1s zad\u00edv\u00e1 si okam\u017eit\u011b v\u0161imne, jestli m\u00e1te sv\u00e9 b\u0159i\u0161n\u00ed svaly vypracovan\u00e9, nebo naopak ochabl\u00e9. U\u017e jen pro v\u00e1\u0161 dobr\u00fd pocit a zdrav\u00ed, byste m\u011bli ud\u011blat n\u011bco pro to, abyste nemuseli va\u0161e b\u0159icho velikosti bal\u00f3nu schov\u00e1vat, ale ukazovat tak jak se pat\u0159\u00ed.\tNa prvn\u00edm m\u00edst\u011b mus\u00ed b\u00fdt vhodn\u00e1 stravaOvoce a zelenina. To jsou potraviny, kter\u00fdm byste m\u011bli v\u011bnovat pozornost pokud chcete dos\u00e1hnout ploch\u00e9ho b\u0159icha. Za\u0159a\u010fte do sv\u00e9ho j\u00eddeln\u00ed\u010dku citrusy, jak\u00fdmi jsou grapefruit, pomeran\u010d a pomelo, dopl\u0148te ho o ban\u00e1ny a su\u0161en\u00e9 ovoce. Ze zeleniny m\u016f\u017eete konzumovat prakticky v\u0161e, ov\u0161em nejp\u0159\u00edzniv\u011bj\u0161\u00ed \u00fa\u010dinky maj\u00ed raj\u010data, okurek a kapusta. Nezapom\u00ednejte na ml\u00e9\u010dn\u00e9 produkty. Jezte p\u0159edev\u0161\u00edm n\u00edzkotu\u010dn\u00e9 jogurty nejl\u00e9pe jen ty b\u00edl\u00e9.\tM\u00edt svaly \u2013 si \u017e\u00e1d\u00e1 cvi\u010dit!Nemus\u00edte v\u011bnovat polovinu dne cvi\u010den\u00edm a r\u00fdsov\u00e1n\u00edm va\u0161eho b\u0159i\u0161n\u00edho svalstva. Na pevn\u00e9 b\u0159icho a svalovou hmotu v\u00e1m posta\u010d\u00ed 10 minut denn\u011b. Mus\u00edte se zam\u011b\u0159it jak na \u0161ikm\u00e9, tak na p\u0159\u00edm\u00e9 b\u0159i\u0161n\u00ed svaly. Cvi\u010dit mus\u00edte tak, abyste p\u0159i ka\u017ed\u00e9m cviku c\u00edtili z\u00e1t\u011b\u017e a tlak na va\u0161e b\u0159icho. Jedin\u011b tak budete cvi\u010dit spr\u00e1vn\u011b. Jak\u00e9 cviky jsou nejv\u00edce doporu\u010dovan\u00e9 a p\u0159in\u00e1\u0161\u00ed skute\u010dn\u00fd efek?–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 SEDY \u2013 LEHY: v\u0161em zn\u00e1m\u00e9 a nej\u010dast\u011bji praktikovan\u00e9 cviky k z\u00edsk\u00e1n\u00ed pevn\u00e9ho svalstva.–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 P\u0158EDNO\u017dOV\u00c1N\u00cd: a\u0165 u\u017e v lehu, nebo ve stoje. D\u016fle\u017eit\u00e9 je m\u00edt nohu pevn\u011b nata\u017eenou a vyhnout se pokr\u010den\u00fdm kolen\u016fm.–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 KOLO: pom\u011brn\u011b t\u011b\u017ek\u00fd druh cviku, zpo\u010d\u00e1tku si ho dop\u0159ejte v men\u0161\u00edm mno\u017estv\u00ed a postupn\u011b z\u00e1t\u011b\u017e zvy\u0161ujte.–\u00a0\u00a0\u00a0\u00a0\u00a0 ZKRACOVA\u010cKY: je ov\u011b\u0159en\u00e9, \u017ee tento druh cviku na b\u0159i\u0161n\u00ed svalstvo je pro vypracovan\u00e9 b\u0159icho nejlep\u0161\u00ed.\tNe\u017ee\u0148te se rychle k c\u00edliAby byli v\u00fdsledky va\u0161eho cvi\u010den\u00ed v dohledn\u00e9 dob\u011b vid\u011bt, mus\u00edte d\u00e1t cvi\u010den\u00ed sv\u016fj \u010das.Pokud jste nev\u011bnovali p\u00e9\u010di a \u010das va\u0161emu b\u0159i\u0161n\u00edmu svalstvu potrv\u00e1 n\u011bjakou dobu, ne\u017e bude zpevn\u011bn\u00e9. Samostatnou kategorii jsou \u017eeny po porodu, kdy je nutn\u00e9 kl\u00e1st d\u016fraz na to, \u017ee va\u0161e b\u0159icho bylo dev\u011bt m\u011bs\u00edc\u016f vystaven\u00e9 tlaku a potrv\u00e1 n\u011bjakou chv\u00edli, ne\u017e se op\u011bt dostane do p\u016fvodn\u00edho stavu.\u00a0                                                                                                                                                                                                                                                                                                                                                                                        4.4\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Posilte sv\u00e9 b\u0159i\u0161n\u00ed svaly","item":"https:\/\/www.alurex.cz\/posilte-sve-brisni-svaly\/#breadcrumbitem"}]}]