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Jak získat sixpack?

Kolik opakování?
Pro vytvarování bříšního svalstva je nejlepší 15 opakování na cvik. A to z toho duvodu, že je lepší břicho unavit a překvapit co nejvíce různými cviky s menším množstvím opakování. Než udělat 100 sedů lehů a očekávat sixpack.


Kolik sérií?
Jak už jsem říkala, našim cílem je břicho unavit, tudíž 2 série je málo. Ideální jsou 3 až 4 série. Já osobně dám radši více cviků a 3 série, ale to je jen na vašich preferencí.

Je to jen o posilování?
Možná už jste slyšely, že buchty jsou vyrobené v kuchyni né v posilovně. Bez správné stravy to samozdřejmě nepůjde, to už asi víte, ale u břicha to platí dvojnásobně. Základem je dobrý tréninkový plán a správná strava, která vám pomůže dosáhnout vašich cílů.

Jaké cviky?
Abyste docílily sixpacku potřebujete trénovat všechny části břicha. Nejdůležitější je střed těla tzv. core. Bez silného středu těla to nepůjde, ovlivňuje totiž naše držení těla, břicha (aby nebylo vystrčené dopředu) a celkově naše tělo. Skvělý cvik pro střed těla je např. plank neboli prkno. Také potřebujete posilovat šikmé svaly břišní. Na to je skvělý cvik, když se zavěsíte do vzduchu a zvedáte natažené nohy před sebe do stran. A jako poslední nesmíme zapomenout na horní a dolní svaly břišní. Na horní jsou dobré sedy lehy a pro dolní svaly jsou dobré např. nůžky nebo zvedání břicha ze země do vzduchu. 

Ať už sixpack máte nebo ne doufám, že vám můj článek něco dal.
Misheele


















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