Posilování břicha – I. část

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avšak pravidelný posilováním a také se nebude bránit procházkám, efekt je zaručený. Kila půjdou dolů a vaše nálada nahoru. Stáčí vám k tomu deka a prostor, kde se vám bude cvičit nejlépe.

Posilování přímých břišních svalů

Lehněte si pohodlně na zem, nohy si zapřete a celou plochu chodidel a ruce

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si dejte v týl (viz obr. 1). Jedná se o klasické zvedání trupu směrem ke kolenům (viz obr. 2). Ruce jsou pořád ve stejné pozici (spíše tlačte lokty do stran než k sobě). S výdechem se přitáhneme a s nádechem pokládáme. Opakujte 3 série po osmi opakováních. Jde o posilování přímého břišního svalu.

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Obr. 1

Obr. 2

Při dalším cviku si spojte ruce, stáhněte lopatky a ramena dolů (viz obr. 3). Provedení je stejné, snažíme se přitáhnout ke kolenům a povolit. Nepokládáme se, ale úplně. Jen tak,

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aby byly lopatky ve vzduchu. Tento cvik provádíme rychlejším tempem, 3 série po osmi opakováních.

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cvičit variantu na šikmé svaly, a to tak, že ruce nebudou směřovat na střed (tedy mezi kolena), ale budou směřovat k zevní straně jednoho a pak druhého kolene.

Obr. 3

Posilování šikmých břišních svalů

Při posilování zůstaneme ve stejné poloze jako u posilování přímých břišních svalů, cvik se liší v provedeném směru. Při pohybu se zvedáme ve směru opačného loktu k opačnému kolenu (viz obr. 4). Opět s výdechem a se stejným opakováním jako u předešlého cviku. Nejprve cvičte na jednu stranu a pak na druhou. Pokud se nedokážete zvednout tak vysoko, nevadí, zkuste cvik provést tam, kam zvládnete. Pokud možno by měly být lopatky ve vzduchu.

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Obr. 4

Při dalším cviku si necháme jednu ruku v týl a druhou natáhneme (viz obr. 5). Nadzvedneme se nad podložku (aby byly lopatky ve vzduchu, ale netaháme si hlavu do předklonu) a natažená a upažená ruka jde obloukem k zevnímu kotníku (viz obr. 6). Nejprve provádíme pomalý rozsah 3 série po osmi, poté zůstaneme u kotníku a jen

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One Response to “Posilování břicha – I. část”

  1. […] nákladných vstupů do fitka. Stači vám koberec a vlastní tělo. Máme pro vás tipy na posilování břicha a také posilování kritických partií hýždí a […]