{"id":1653,"date":"2024-10-14T10:30:00","date_gmt":"2024-10-14T10:30:00","guid":{"rendered":"https:\/\/sportano.cz\/blog\/?p=1653"},"modified":"2025-08-05T09:25:18","modified_gmt":"2025-08-05T09:25:18","slug":"cviceni-na-ploche-bricho-trenink-bricha-pro-kazdeho","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/cviceni-na-ploche-bricho-trenink-bricha-pro-kazdeho\/","title":{"rendered":"Cvi\u010den\u00ed na ploch\u00e9 b\u0159icho. Tr\u00e9nink b\u0159icha pro ka\u017ed\u00e9ho"},"content":{"rendered":"\n<p><span><strong>Ploch\u00e9 b\u0159icho je pro mnoho lid\u00ed jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch tr\u00e9ninkov\u00fdch c\u00edl\u016f. \u010casto v\u0161ak dieta a s\u00e9rie sklapova\u010dek m\u00edsto ze\u0161t\u00edhlen\u00ed citliv\u00e9 \u010d\u00e1sti t\u011bla kon\u010d\u00ed bolestmi zad, krku a absenc\u00ed vytou\u017een\u00fdch v\u00fdsledk\u016f. Zde najdete cviky na ploch\u00e9 b\u0159icho, dietu a tr\u00e9ninkov\u00e9 tipy, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout uspokojiv\u00fdch v\u00fdsledk\u016f, v\u010detn\u011b zbaven\u00ed se tuku na b\u0159i\u0161e, ze\u0161t\u00edhlen\u00ed pasu nebo redukce bok\u016f.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>B\u0159i\u0161n\u00ed svaly &#8211; pro\u010d je cvi\u010dit?<\/span><\/h2>\n\n\n\n<p><span>Ne\u017e p\u0159ejdeme ke konkr\u00e9tn\u00edm cvik\u016fm zam\u011b\u0159en\u00fdm na b\u0159i\u0161n\u00ed svaly, je vhodn\u00e9 si nejprve p\u0159esn\u011b zjistit, o jak\u00e9 svalov\u00e9 skupiny v t\u00e9to \u010d\u00e1sti t\u011bla se jedn\u00e1, abychom mohli tr\u00e9nink spr\u00e1vn\u011b zac\u00edlit na c\u00edle, kter\u00fdch chceme dos\u00e1hnout, a abychom tyto svaly dovedn\u011b aktivovali. B\u0159icho se skl\u00e1d\u00e1 ze \u010dty\u0159 hlavn\u00edch svalov\u00fdch skupin:<\/span><span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval<\/strong><\/span><span> &#8211; proch\u00e1z\u00ed od \u017eeber k p\u00e1nvi a zahrnuje oblast mezi hrudn\u00ed kost\u00ed a p\u00e1nv\u00ed a jeho nejd\u016fle\u017eit\u011bj\u0161\u00ed funkc\u00ed je oh\u00fdb\u00e1n\u00ed p\u00e1te\u0159e a stabilizace p\u00e1te\u0159e b\u011bhem pohyb\u016f kon\u010detin a hlavy. Stabilizuje tak\u00e9 p\u00e1nev a umo\u017e\u0148uje bo\u010dn\u00ed oh\u00fdb\u00e1n\u00ed a rotaci t\u011bla;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>p\u0159\u00ed\u010dn\u00e9 b\u0159i\u0161n\u00ed svaly <\/strong><\/span><span>&#8211; jedn\u00e1 se o nejhlub\u0161\u00ed svalovou vrstvu b\u0159i\u0161n\u00edch sval\u016f. Obep\u00edn\u00e1 cel\u00e9 va\u0161e t\u011blo a chr\u00e1n\u00ed, podporuje a stabilizuje v\u00e1\u0161 pas, trup a p\u00e1te\u0159, p\u0159i\u010dem\u017e je zodpov\u011bdn\u00fd za udr\u017eov\u00e1n\u00ed dostate\u010dn\u00e9ho tlaku v b\u0159i\u0161e;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>Vn\u011bj\u0161\u00ed \u0161ikm\u00e9 svaly <\/strong><\/span><span>&#8211; proch\u00e1zej\u00ed \u0161ikmo po obou stran\u00e1ch b\u0159icha a nap\u0159\u00ed\u010d p\u0159edn\u00ed \u010d\u00e1st\u00ed b\u0159icha. Jejich kontrakce umo\u017e\u0148uje prov\u00e1d\u011bt rotaci a bo\u010dn\u00ed oh\u00fdb\u00e1n\u00ed t\u011bla a pom\u00e1h\u00e1 oh\u00fdb\u00e1n\u00ed p\u00e1te\u0159e;<\/span><span><\/span><\/li>\n\n\n\n<li><span><strong>vnit\u0159n\u00ed \u0161ikm\u00e9 svaly<\/strong> &#8211; proch\u00e1zej\u00ed pod vn\u011bj\u0161\u00edmi \u0161ikm\u00fdmi b\u0159i\u0161n\u00edmi svaly &#8211; \u0161ikmo nahoru po stran\u00e1ch. Podporuj\u00ed ohyb p\u00e1te\u0159e, rotaci nebo bo\u010dn\u00ed ohyb t\u011bla.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Jak vid\u00edte, b\u0159i\u0161n\u00ed svaly ovliv\u0148uj\u00ed mnoho ka\u017edodenn\u00edch \u010dinnost\u00ed, tak\u017ee jejich <\/span><a href=\"https:\/\/sportano.cz\/sport\/fitness-a-posilovna\" target=\"_blank\" rel=\"noreferrer noopener\"><span><u>posilov\u00e1n\u00ed <\/u><\/span><\/a><span>je kl\u00ed\u010dem k udr\u017een\u00ed kondice a dobr\u00e9ho fungov\u00e1n\u00ed t\u011bla. Krom\u011b toho jsou sou\u010d\u00e1st\u00ed tzv. postur\u00e1ln\u00edch sval\u016f (sval\u016f core), kter\u00e9 jsou mimo jin\u00e9 zodpov\u011bdn\u00e9 za stabilitu p\u00e1te\u0159e a spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla. D\u00edky siln\u00fdm b\u0159i\u0161n\u00edm sval\u016fm m\u016f\u017eete tak\u00e9 sn\u00ed\u017eit bolesti doln\u00ed \u010d\u00e1sti zad, zlep\u0161it svou sportovn\u00ed v\u00fdkonnost a v\u00fdkonnost p\u0159i cvi\u010den\u00ed, sout\u011b\u017e\u00edch nebo zved\u00e1n\u00ed t\u011b\u017e\u0161\u00edch z\u00e1t\u011b\u017e\u00ed.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/10\/gdi-670ce63f6cfb2.png\" alt=\"\u017dena cvi\u010d\u00ed na r\u016f\u017eov\u00e9 podlo\u017ece s \u010dinkami vedle notebooku\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Pro\u010d m\u016f\u017ee b\u00fdt b\u0159i\u0161n\u00ed pneumatika nebezpe\u010dn\u00e1 pro va\u0161e zdrav\u00ed?<\/span><\/h2>\n\n\n\n<p><span>Tuk nahromad\u011bn\u00fd na b\u0159i\u0161e, konkr\u00e9tn\u011b na vnit\u0159n\u00edch org\u00e1nech (j\u00e1tra, ledviny, slinivka) v podob\u011b viscer\u00e1ln\u00edho tuku (viscer\u00e1ln\u00ed tk\u00e1\u0148) je jedn\u00edm z nejv\u00edce zdrav\u00ed \u0161kodliv\u00fdch. Nejen\u017ee tento tuk nevypad\u00e1 hezky, ale hlavn\u011b je rizikov\u00fdm faktorem pro mnoho r\u016fzn\u00fdch onemocn\u011bn\u00ed, v\u010detn\u011b: kardiovaskul\u00e1rn\u00edch chorob (mimo jin\u00e9 v\u010detn\u011b hypertenze), inzul\u00ednov\u00e9 rezistence, cukrovky 2. typu nebo rakoviny (nap\u0159. tlust\u00e9ho st\u0159eva). M\u016f\u017ee m\u00edt tak\u00e9 nep\u0159\u00edzniv\u00fd vliv na plodnost nebo zp\u016fsobovat sp\u00e1nkovou apnoe. Za zm\u00ednku stoj\u00ed, \u017ee probl\u00e9m nadbytku viscer\u00e1ln\u00ed tk\u00e1n\u011b se m\u016f\u017ee t\u00fdkat nejen lid\u00ed s postavou ve tvaru jablka a viditelnou b\u0159i\u0161n\u00ed obezitou, ale tak\u00e9 \u0161t\u00edhl\u00fdch, av\u0161ak ob\u00e9zn\u00edch osob (tzv. postava skinny fat), kter\u00e9 maj\u00ed probl\u00e9my s udr\u017een\u00edm spr\u00e1vn\u00e9ho pom\u011bru mezi tukovou a svalovou tk\u00e1n\u00ed.<\/span><\/p>\n\n\n\n<p><span>Nejjednodu\u0161\u0161\u00ed zp\u016fsob, jak zjistit, jak\u00fd je v\u00e1\u0161 typ postavy a zda m\u00e1te probl\u00e9my s nadbyte\u010dn\u00fdm viscer\u00e1ln\u00edm tukem, je porovnat obvod pasu s obvodem beder (WHR &#8211; Waist Hip Ratio). <\/span><\/p>\n\n\n\n<p class=\"has-text-align-center\"><span><strong>WHR = pas (cm) \/ bedra (cm)<\/strong><\/span><\/p>\n\n\n\n<p><span>V\u00fdsledek vy\u0161\u0161\u00ed ne\u017e 0,8 u \u017een a vy\u0161\u0161\u00ed ne\u017e 1 u mu\u017e\u016f znamen\u00e1 b\u0159i\u0161n\u00ed obezitu. Za optim\u00e1ln\u00ed v\u00fdsledek se pova\u017euje WHR = 0,7 u \u017een a WHR = 0,9 u mu\u017e\u016f.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/10\/gdi-670ce64255bbc.jpeg\" alt=\"Mu\u017e cvi\u010d\u00ed venku v zelen\u00fdch sportovn\u00edch bot\u00e1ch na d\u0159ev\u011bn\u00e9 podlaze\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Tr\u00e9nink b\u0159i\u0161n\u00edch sval\u016f. Hlavn\u00ed pravidla<\/span><\/h2>\n\n\n\n<p><span>P\u0159edev\u0161\u00edm si mus\u00edte uv\u011bdomit jednu d\u016fle\u017eitou v\u011bc, abyste se vyhnuli frustraci z toho, \u017ee se p\u0159i cvi\u010den\u00ed tr\u00e1p\u00edte a nem\u00e1te vytou\u017een\u00fd &#8222;six-pack&#8220; nebo vos\u00ed pas. D\u00edky cvi\u010den\u00ed na b\u0159i\u0161n\u00ed svaly b\u0159i\u0161n\u00ed tuk z\u00e1zra\u010dn\u011b nezmiz\u00ed, proto\u017ee bodov\u00e1 redukce bohu\u017eel nefunguje. A nepomohou ani v\u00fdzvy typu 100 sed\u016f-leh\u016f denn\u011b po dobu 30 dn\u016f. Pravideln\u00fdm tr\u00e9ninkem b\u0159i\u0161n\u00edch sval\u016f zv\u00fd\u0161\u00edte jejich s\u00edlu a vytrvalost, proto\u017ee k tomu va\u0161e t\u011blo \u010derp\u00e1 energii z cel\u00e9ho t\u011bla, nejen z t\u00e9 \u010d\u00e1sti, kterou posilujete.<\/span><\/p>\n\n\n\n<p><span>Nejd\u016fle\u017eit\u011bj\u0161\u00edm zp\u016fsobem spalov\u00e1n\u00ed b\u0159i\u0161n\u00edho tuku je sn\u00ed\u017een\u00ed celkov\u00e9ho mno\u017estv\u00ed t\u011blesn\u00e9ho tuku vytvo\u0159en\u00edm kalorick\u00e9ho deficitu, kter\u00e9ho m\u016f\u017eete dos\u00e1hnout pomoc\u00ed:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>aerobn\u00edch cvi\u010den\u00ed (nap\u0159. b\u011bh, j\u00edzda na kole, plav\u00e1n\u00ed, tanec); <\/span><span><\/span><\/li>\n\n\n\n<li><span>silov\u00e9ho tr\u00e9ninku;<\/span><span><\/span><\/li>\n\n\n\n<li><span>vyv\u00e1\u017een\u00e9 strav\u011b (vsa\u010fte na vl\u00e1kninu, b\u00edlkoviny, zdrav\u00e9 tuky &#8211; jednonenasycen\u00e9 mastn\u00e9 kyseliny, dostate\u010dn\u011b se hydratujte, omezte konzumaci pr\u016fmyslov\u011b zpracovan\u00fdch potravin a vysoce kalorick\u00fdch n\u00e1poj\u016f).<\/span><span><\/span><\/li>\n<\/ul>\n\n\n\n<p><span>Velmi d\u016fle\u017eit\u00fd je tak\u00e9 dostate\u010dn\u00fd sp\u00e1nek, sn\u00ed\u017een\u00ed stresu a vyh\u00fdb\u00e1n\u00ed se n\u00e1vykov\u00fdm l\u00e1tk\u00e1m, jako je alkohol a cigarety. Je t\u0159eba dodat, \u017ee v\u00fdznamnou roli hraje mimo jin\u00e9 tak\u00e9 genetika, v\u011bk a hormony. Nezapome\u0148te, \u017ee z\u00e1le\u017e\u00ed na kvalit\u011b cvi\u010den\u00ed a r\u016fznorod\u00e9m tr\u00e9ninku, nikoli na kvantit\u011b. Opakov\u00e1n\u00edm st\u00e1le stejn\u00fdch cvik\u016f si t\u011blo na tento typ pohybu zvykne a vy se nedo\u010dk\u00e1te uspokojiv\u00fdch v\u00fdsledk\u016f, ale pouze pocitu, \u017ee dan\u00e9 cvi\u010den\u00ed m\u016f\u017eete prov\u00e1d\u011bt st\u00e1le del\u0161\u00ed dobu a ve v\u011bt\u0161\u00edm mno\u017estv\u00ed, co\u017e je za\u010darovan\u00fd kruh.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Jak \u010dasto tr\u00e9nujete b\u0159i\u0161n\u00ed svaly?<\/span><\/h3>\n\n\n\n<p><span>Frekvence tr\u00e9ninku b\u0159icha je pom\u011brn\u011b sporn\u00e9 t\u00e9ma, u\u017e jen proto, \u017ee ka\u017ed\u00fd m\u00e1 sv\u00e9 vlastn\u00ed preference a osobn\u00ed c\u00edle, kter\u00fdch chce dos\u00e1hnout. Zde stoj\u00ed za zm\u00ednku, \u017ee tren\u00e9\u0159i \u010dasto zd\u016fraz\u0148uj\u00ed, \u017ee p\u0159i prov\u00e1d\u011bn\u00ed d\u0159ep\u016f, mrtv\u00fdch tah\u016f, v\u00fdpad\u016f, balan\u010dn\u00edch cvik\u016f (nap\u0159. na bosu nebo s p\u00e1sy TRX) zapojujete i b\u0159i\u0161n\u00ed svaly, tak\u017ee jim nemus\u00edte v\u011bnovat speci\u00e1ln\u00ed tr\u00e9nink. To je sice fakt, ale zde je t\u0159eba dodat, \u017ee v tomto p\u0159\u00edpad\u011b intenzivn\u011bji procvi\u010dujete celou svalovou skupinu postur\u00e1ln\u00edho svalstva, a to se prom\u00edt\u00e1 sp\u00ed\u0161e do s\u00edly cel\u00e9ho korza, nejen samotn\u00fdch b\u0159i\u0161n\u00edch sval\u016f.<\/span><\/p>\n\n\n\n<p><span>Dal\u0161\u00edm probl\u00e9mem je doba regenerace. B\u0159i\u0161n\u00ed svaly, stejn\u011b jako jin\u00e9 svalov\u00e9 partie, pot\u0159ebuj\u00ed odpo\u010dinek, aby se zotavily a rostly. P\u0159etr\u00e9nov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f ka\u017edodenn\u00edm cvi\u010den\u00edm bez odpo\u010dinku je snadn\u00fdm zp\u016fsobem, jak je po\u0161kodit. Abyste se tomu vyhnuli, pl\u00e1nujte tr\u00e9nink ABS stejn\u00fdm zp\u016fsobem, jak\u00fdm sestavujete tr\u00e9ninkovou rutinu pro ostatn\u00ed svalov\u00e9 skupiny, s ohledem na sv\u00e9 zku\u0161enosti a \u00farove\u0148 fyzick\u00e9 kondice (dodr\u017eujte alespo\u0148 1 den volna).<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/10\/gdi-670ce6436033e.png\" alt=\"Osoba cvi\u010d\u00ed na balan\u010dn\u00ed podlo\u017ece v dom\u00e1c\u00ed posilovn\u011b\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Nejlep\u0161\u00ed cvi\u010den\u00ed na b\u0159i\u0161n\u00ed svaly<\/span><\/h2>\n\n\n\n<p><span>Pokud uva\u017eujeme o tr\u00e9ninku b\u0159icha, nej\u010dast\u011bji se spol\u00e9h\u00e1me na klasick\u00e9 b\u0159i\u0161n\u00ed svaly. P\u0159i nespr\u00e1vn\u00e9 technice obvykle kon\u010d\u00edme s bolestmi krku, doln\u00ed \u010d\u00e1sti zad a nedostate\u010dn\u00fdmi v\u00fdsledky, co\u017e n\u00e1sledn\u011b vede k demotivaci. Jak cvi\u010dit b\u0159icho bez sklapova\u010dek? N\u00ed\u017ee najdete p\u0159\u00edklady cvi\u010den\u00ed. D\u016fle\u017eit\u00e9: p\u0159ed tr\u00e9ninkem b\u0159i\u0161n\u00edch sval\u016f nezapome\u0148te prov\u00e9st rozcvi\u010dku.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"10 MIN AB COMPLEX | Total Abs Workout - NO EQUIPMENT\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/r7gKGvjfyHg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Cvi\u010den\u00ed na b\u0159icho ve stoje<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>\u0160ikm\u00e9 sklapova\u010dky<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed: <\/strong>Postavte se do m\u00edrn\u00e9ho rozkroku. Polo\u017ete ruce na z\u00e1tylek, lokty do\u0161iroka. Zvedn\u011bte pravou nohu pokr\u010denou v koleni nahoru a sou\u010dasn\u011b oto\u010dte lev\u00fd bok a sm\u011b\u0159ujte loket sm\u011brem ke koleni. Hlavu nep\u0159itahujte, sna\u017ete se co nejm\u00e9n\u011b p\u0159edkl\u00e1n\u011bt dop\u0159edu a p\u0159itahujte nohu co nejsiln\u011bji b\u0159i\u0161n\u00edmi svaly.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Shadow boxing<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong><\/span><span> : Postavte se v m\u00edrn\u00e9m rozkroku. Sev\u0159ete ruce v p\u011bst a zvedn\u011bte je do v\u00fd\u0161ky obli\u010deje. M\u00edrn\u011b vyva\u017eujte t\u011blo a za\u010dn\u011bte p\u0159ed sebou boxovat, jako byste bojovali s neviditeln\u00fdm soupe\u0159em.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Cvi\u010den\u00ed na b\u0159icho a boky doma pro za\u010d\u00e1te\u010dn\u00edky<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Dead Bug<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Lehn\u011bte si na z\u00e1da s rukama nata\u017een\u00fdma ke stropu. Nohy pokr\u010dte v kolenech do prav\u00e9ho \u00fahlu tak, aby kolena byla nad ky\u010deln\u00edmi klouby. Udr\u017eujte spodn\u00ed \u010d\u00e1st zad v kontaktu s podlahou a za\u010dn\u011bte sou\u010dasn\u011b spou\u0161t\u011bt pravou pa\u017ei za sebe a levou nohu dol\u016f ( narovnanou). Vra\u0165te se do v\u00fdchoz\u00ed pozice a stejn\u00fdm zp\u016fsobem opakujte cvi\u010den\u00ed na druh\u00e9 stran\u011b.<\/span><\/p>\n\n\n\n<p><span><strong>Obt\u00ed\u017en\u011bj\u0161\u00ed verze<\/strong>: uchopte do rukou 1-2kg \u010dinky.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Prkno (plank)<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Klekn\u011bte si do op\u0159en\u00e9ho kleku. Polo\u017ete si ruce pod ramena nebo si stoupn\u011bte na p\u0159edlokt\u00ed (lokty pod pa\u017eemi). Kolena posu\u0148te o n\u011bco d\u00e1le od sebe ne\u017e bedra. Chodidla um\u00edst\u011bte na \u0161pi\u010dky na \u0161\u00ed\u0159ku bok\u016f nebo je spojte. Napn\u011bte b\u0159i\u0161n\u00ed svaly a h\u00fd\u017e\u010fov\u00e9 svaly a zvedn\u011bte cel\u00e9 t\u011blo a udr\u017eujte ho v rovn\u00e9 linii. V t\u00e9to poloze vydr\u017ete 30-45 sekund a pot\u00e9 si odpo\u010di\u0148te. Opakujte 3-4kr\u00e1t.<\/span><\/p>\n\n\n\n<p><span><strong>Obt\u00ed\u017en\u011bj\u0161\u00ed varianta:<\/strong> V pozici planck st\u0159\u00eddav\u011b natahujte ruku p\u0159ed sebe (palec sm\u011b\u0159uje vzh\u016fru) nebo se dot\u00fdkejte podlahy p\u0159ed sebou. M\u016f\u017eete tak\u00e9 zkusit st\u0159\u00eddav\u011b p\u0159itahovat koleno k hrudn\u00edku &#8211; rovn\u011b a \u0161ikmo. Jakmile se budete c\u00edtit jist\u011bji, m\u016f\u017eete zkusit b\u011bh (tzv. mountain climber)<\/span>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Bo\u010dn\u00ed deska<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Sedn\u011bte si na parket bokem. Op\u0159ete se o prav\u00e9 p\u0159edlokt\u00ed tak, abyste m\u011bli loket pod ramenem. Narovnejte nohy (jednodu\u0161\u0161\u00ed verze, prav\u00e1 noha pokr\u010den\u00e1 v koleni, lev\u00e1 rovn\u00e1 op\u0159en\u00e1 o vnit\u0159n\u00ed hranu chodidla) a polo\u017ete chodidlo na \u0161pi\u010dku nohy. Zatn\u011bte b\u0159i\u0161n\u00ed svaly (jako byste cht\u011bli vcucnout pupek do p\u00e1te\u0159e) a h\u00fd\u017ed\u011b. Zvedn\u011bte boky nahoru. Va\u0161e t\u011blo by m\u011blo tvo\u0159it jednu linii. Vydr\u017ete 20-45 sekund a vyst\u0159\u00eddejte strany.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"FLAT ABS Home Workout \/\/ No Equipment\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/8LMVy1tNnO4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Reverse crunch<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Lehn\u011bte si na z\u00e1da na podlo\u017eku. Ruce pod\u00e9l t\u011bla. Nohy m\u00edrn\u011b pokr\u010dte sm\u011brem k t\u011blu. Udr\u017eujte t\u011blo stabiln\u011b na podlo\u017ece, za\u010dn\u011bte spou\u0161t\u011bt nohy do rovn\u00e9 polohy, ani\u017e by se chodidla dot\u00fdkala podlahy, a p\u0159it\u00e1hn\u011bte je zp\u011bt k hrudn\u00edku.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Cvi\u010den\u00ed na pas<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Bo\u010dn\u00ed plank s pooto\u010den\u00edm  <\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Postavte se do pozice bo\u010dn\u00edho vysok\u00e9ho planku nebo na kolena. Zvedn\u011bte pa\u017ei nahoru tak, aby ruka byla p\u0159\u00edmo v linii hrudn\u00edku, lopatky st\u00e1hn\u011bte k sob\u011b. B\u0159i\u0161n\u00ed a h\u00fd\u017e\u010fov\u00e9 svaly dr\u017ete zpevn\u011bn\u00e9, za\u010dn\u011bte se kroutit v pase a ruku nat\u00e1hn\u011bte co nejd\u00e1le pod t\u011blo.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Sit-ups s rovn\u00fdma nohama s  pooto\u010den\u00edm<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Lehn\u011bte si na z\u00e1da na podlo\u017eku. Nohy narovnejte, dlan\u011b spojte nad \u010delem. Zmen\u0161ujte vzd\u00e1lenost doln\u00edch \u017eeber od b\u0159icha a za\u010dn\u011bte zvedat t\u011blo, dokud se neposad\u00edte. Ruce stla\u010dte nad hlavu a p\u0159it\u00e1hn\u011bte do boku. Vra\u0165te ruce nad hlavu. Zakulacen\u00edm zad a napnut\u00edm b\u0159i\u0161n\u00edch sval\u016f se vra\u0165te do v\u00fdchoz\u00ed polohy.<\/span><\/p>\n\n\n\n<p><span><strong>Obt\u00ed\u017en\u011bj\u0161\u00ed verze<\/strong>: jako dodate\u010dnou z\u00e1t\u011b\u017e pou\u017eijte kettlebell, \u010dinku nebo disk.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Side Jackknive<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><strong>Proveden\u00ed: <\/strong>Lehn\u011bte si na prav\u00fd bok, nohy narovnejte. Pravou ruku polo\u017ete na podlo\u017eku m\u00edrn\u011b p\u0159ed sebe a levou ruku si op\u0159ete o z\u00e1tylek. Sou\u010dasn\u011b zvedn\u011bte levou nohu a t\u011blo a zkra\u0165te vzd\u00e1lenost od \u017eeber k p\u00e1nvi. Vra\u0165te se do v\u00fdchoz\u00ed polohy.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"5 Minute Abs (w\/ Mini Bands)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/h3sscHWfdi8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Cvi\u010den\u00ed na b\u0159icho s gumou<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Bear Crawl s mini band<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Zaujm\u011bte pozici vysok\u00e9ho planku (ruce pod rameny). Pokr\u010dte nohy v kolenech tak, abyste m\u011bli kolena pod bedry. P\u0159es z\u00e1p\u011bst\u00ed nebo pod kolena si um\u00edst\u011bte p\u00e1sky mini band. Zachov\u00e1vejte vzd\u00e1lenost mezi rukama a nohama, levou ruku a pravou nohu sou\u010dasn\u011b p\u0159it\u00e1hn\u011bte dop\u0159edu, pot\u00e9 prove\u010fte tot\u00e9\u017e s pravou rukou a levou nohou. Vra\u0165te se zp\u011bt se sou\u010dasn\u00fdm pohybem prav\u00e9 nohy a lev\u00e9 ruky, pot\u00e9 lev\u00e9 nohy a prav\u00e9 ruky.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>V-crunch<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Lehn\u011bte si na z\u00e1da. Um\u00edst\u011bte p\u00e1sek mini band nad kotn\u00edky, nohy rozkro\u010dte tak, aby p\u00e1sek vytv\u00e1\u0159el m\u00edrn\u00fd tlak. Ruce si polo\u017ete na z\u00e1tylek. P\u0159i natahov\u00e1n\u00ed nohou sou\u010dasn\u011b zvedejte t\u011blo nahoru a oddalujte lopatky od parketu. Spodn\u00ed \u010d\u00e1st zad le\u017e\u00ed na podlo\u017ece.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span>Cvi\u010den\u00ed na ploch\u00e9 b\u0159icho v posilovn\u011b<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>AB Wheel<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed: Sestupte do kleku a uchopte AB Wheel na rovn\u00fdch pa\u017e\u00edch<\/strong>. Pomalu poh\u00e1n\u011bjte kole\u010dko dop\u0159edu, sni\u017ete t\u011blo do p\u0159ijateln\u00e9 polohy p\u0159i\u010dem\u017e udr\u017eujte b\u0159i\u0161n\u00ed svaly a h\u00fd\u017ed\u011b napnut\u00e9 a t\u011blo a hlavu v jedn\u00e9 rovin\u011b, pot\u00e9 se vra\u0165te do v\u00fdchoz\u00ed polohy.<\/span><\/p>\n\n\n\n<p><span><strong>Obt\u00ed\u017en\u011bj\u0161\u00ed verze<\/strong>: Prove\u010fte stejn\u00fd cvik na narovnan\u00fdch noh\u00e1ch.<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>Pullup Bar Knee Raise<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<p><span><strong>Proveden\u00ed<\/strong>: Chy\u0165te se \u00fachyt\u016f na p\u0159itahov\u00e1n\u00ed, nap\u0159\u00edklad na br\u00e1n\u011b. Prove\u010fte p\u0159edklon na rovn\u00fdch rukou. Zapojte svaly core, vydechn\u011bte a p\u0159it\u00e1hn\u011bte ob\u011b kolena k hrudn\u00edku. Pot\u00e9 se nadechn\u011bte a s kontrolou pohybu spus\u0165te nohy do roviny.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ploch\u00e9 b\u0159icho je pro mnoho lid\u00ed jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch tr\u00e9ninkov\u00fdch c\u00edl\u016f. \u010casto v\u0161ak dieta a s\u00e9rie sklapova\u010dek m\u00edsto ze\u0161t\u00edhlen\u00ed citliv\u00e9 \u010d\u00e1sti t\u011bla kon\u010d\u00ed bolestmi zad, krku a absenc\u00ed vytou\u017een\u00fdch v\u00fdsledk\u016f. Zde najdete cviky na ploch\u00e9 b\u0159icho, dietu a tr\u00e9ninkov\u00e9 tipy, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout uspokojiv\u00fdch v\u00fdsledk\u016f, v\u010detn\u011b zbaven\u00ed se tuku na b\u0159i\u0161e, ze\u0161t\u00edhlen\u00ed pasu nebo [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1658,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-1653","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posilovna-a-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cvi\u010den\u00ed na ploch\u00e9 b\u0159icho. Tr\u00e9nink b\u0159icha pro ka\u017ed\u00e9ho - Blog Sportano.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.cz\/blog\/cviceni-na-ploche-bricho-trenink-bricha-pro-kazdeho\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cvi\u010den\u00ed na ploch\u00e9 b\u0159icho. Tr\u00e9nink b\u0159icha pro ka\u017ed\u00e9ho - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Ploch\u00e9 b\u0159icho je pro mnoho lid\u00ed jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch tr\u00e9ninkov\u00fdch c\u00edl\u016f. \u010casto v\u0161ak dieta a s\u00e9rie sklapova\u010dek m\u00edsto ze\u0161t\u00edhlen\u00ed citliv\u00e9 \u010d\u00e1sti t\u011bla kon\u010d\u00ed bolestmi zad, krku a absenc\u00ed vytou\u017een\u00fdch v\u00fdsledk\u016f. Zde najdete cviky na ploch\u00e9 b\u0159icho, dietu a tr\u00e9ninkov\u00e9 tipy, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout uspokojiv\u00fdch v\u00fdsledk\u016f, v\u010detn\u011b zbaven\u00ed se tuku na b\u0159i\u0161e, ze\u0161t\u00edhlen\u00ed pasu nebo [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.cz\/blog\/cviceni-na-ploche-bricho-trenink-bricha-pro-kazdeho\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-14T10:30:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-05T09:25:18+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2024\/10\/gdi-670ce644b7c41.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minut\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cvi\u010den\u00ed na ploch\u00e9 b\u0159icho. Tr\u00e9nink b\u0159icha pro ka\u017ed\u00e9ho - Blog Sportano.cz","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.cz\/blog\/cviceni-na-ploche-bricho-trenink-bricha-pro-kazdeho\/","og_locale":"cs_CZ","og_type":"article","og_title":"Cvi\u010den\u00ed na ploch\u00e9 b\u0159icho. Tr\u00e9nink b\u0159icha pro ka\u017ed\u00e9ho - Blog Sportano.cz","og_description":"Ploch\u00e9 b\u0159icho je pro mnoho lid\u00ed jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch tr\u00e9ninkov\u00fdch c\u00edl\u016f. \u010casto v\u0161ak dieta a s\u00e9rie sklapova\u010dek m\u00edsto ze\u0161t\u00edhlen\u00ed citliv\u00e9 \u010d\u00e1sti t\u011bla kon\u010d\u00ed bolestmi zad, krku a absenc\u00ed vytou\u017een\u00fdch v\u00fdsledk\u016f. 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