{"id":5673,"date":"2023-04-10T09:39:46","date_gmt":"2023-04-10T07:39:46","guid":{"rendered":"https:\/\/martinkonvicka.cz\/?p=5673"},"modified":"2023-05-04T09:05:17","modified_gmt":"2023-05-04T07:05:17","slug":"pekac-buchet-nebo-mazanec-metody-a-techniky-jak-dosahnout-bricha-vasich-snu","status":"publish","type":"post","link":"https:\/\/martinkonvicka.cz\/en\/pekac-buchet-nebo-mazanec-metody-a-techniky-jak-dosahnout-bricha-vasich-snu\/","title":{"rendered":"Pek\u00e1\u010d buchet nebo mazanec – metody a techniky jak dos\u00e1hnout b\u0159icha va\u0161ich sn\u016f"},"content":{"rendered":"
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Jak cvi\u010dit pro kr\u00e1sn\u00e9 b\u0159icho?
\nJak j\u00edst pro kr\u00e1sn\u00e9 b\u0159icho?
\nV\u00fdhody a nev\u00fdhody pek\u00e1\u010de buchet
\nRizika tr\u00e9ninku b\u0159i\u0161n\u00edch sval\u016f
\nOdborn\u00e9 studie
\n\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Obr. 1 Svaly B\u0159icha<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Jak m\u00edt pek\u00e1\u010d buchet?\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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<\/p>

Kl\u00ed\u010dovou roli hraje mno\u017estv\u00ed t\u011blesn\u00e9ho tuku. Pokud se nedostanete pod ur\u010ditou hranici, m\u016f\u017eete cvi\u010dit 2000 sed-leh\u016f denn\u011b a svaly na b\u0159i\u0161e neuvid\u00edte. To dokl\u00e1d\u00e1 studie (Vispute et.al, 2011), kdy cvi\u010denci tr\u00e9novali 6 t\u00fddn\u016f b\u0159icho 5 x t\u00fddn\u011b. To nem\u011blo vliv na mno\u017estv\u00ed celkov\u00e9ho tuku ani na mno\u017estv\u00ed\u00a0 tuku v oblasti b\u0159icha.<\/p>

U mu\u017e\u016f jsou viditeln\u00e9 b\u0159i\u0161n\u00ed svaly, kdy\u017e t\u011blesn\u00fd tuk klesne pod 12%<\/b>. Nedoporu\u010duje se klesat pod 3% t\u011blesn\u00e9ho tuku. Tato 3% tvo\u0159\u00ed nezbytn\u00fd tuk, kter\u00fd je sou\u010d\u00e1st\u00ed mozku, nervov\u00fdch tk\u00e1n\u00ed, hormon\u016f apod.\u00a0<\/p>

U \u017een je to hodnota pod 20%. <\/b>S\u00a0t\u00edm, \u017ee by se nem\u011bly dostat pod hranici 12%. Pod touto rizikovou hranic\u00ed hroz\u00ed ztr\u00e1ta menstruace, \u0159\u00eddnut\u00ed kost\u00ed a pokles v\u00fdkonnosti.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Jak \u010dasto cvi\u010dit b\u0159icho?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Ji\u017e neplat\u00ed tvrzen\u00ed, \u017ee b\u0159icho je nutno posilovat ka\u017ed\u00fd den. Vn\u00edmejte b\u0159icho stejn\u011b jako ostatn\u00ed svalov\u00e9 partie. Cvi\u010dte ho tak, abyste svaly na t\u011ble udr\u017eovali v rovnov\u00e1ze.<\/p>

Doporu\u010den\u00ed:<\/strong><\/p>

6-8 s\u00e9ri\u00ed – 2x t\u00fddn\u011b silov\u00fd tr\u00e9nink<\/p>

12 – 16 s\u00e9ri\u00ed – 4x t\u00fddn\u011b\u00a0 silov\u00fd tr\u00e9nink<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Jak spr\u00e1vn\u011b cvi\u010dit b\u0159icho?\n\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Nejd\u016fle\u017eit\u011bj\u0161\u00ed z\u00e1sady:<\/strong><\/p>

  • Za\u0159a\u010fte aktivaci b\u0159i\u0161n\u00edch sval\u016f<\/li>
  • Tr\u00e9nujte v\u0161echny 4 z\u00e1kladn\u00ed oblasti b\u0159icha<\/li>
  • Postupujte od jednoduch\u00e9ho ke slo\u017eit\u00e9mu<\/li>
  • Dbejte na tr\u00e9nink cel\u00e9ho t\u011bla<\/li><\/ul>

    Aktivace b\u0159i\u0161n\u00edch sval\u016f<\/b><\/p>

    Pro lep\u0161\u00ed procvi\u010den\u00ed a proc\u00edt\u011bn\u00ed b\u0159i\u0161n\u00edch sval\u016f byste m\u011bli do rozcvi\u010dky za\u0159adit jejich aktivaci. To potvrdila studie (Schaefer, Bittman 2019), kde svalov\u00e1 aktivace p\u0159ed silov\u00fdm v\u00fdkonem vedla ke zv\u00fd\u0161en\u00ed s\u00edly.\u00a0<\/p>

    Nejv\u00edce se mi osv\u011bd\u010dily cviky mrtv\u00fd brouk a jednoduch\u00e9 varianty prkna.<\/p>

    Obr.2 Mrtv\u00fd brouk<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Tr\u00e9nink 4 z\u00e1kladn\u00edch oblast\u00ed b\u0159icha \n\n\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Pokud chcete b\u0159icho pln\u011b procvi\u010dit, je nutn\u00e9 ho cvi\u010dit ve v\u0161ech \u010dty\u0159ech z\u00e1kladn\u00edch oblastech. Takto zdokonalujete v\u0161echny funkce a bude doch\u00e1zet k\u00a0rovnom\u011brn\u00e9mu procvi\u010den\u00ed a zvy\u0161ov\u00e1n\u00ed v\u00fdkonnosti (coretraining.cz).<\/p>

    1. Izometrick\u00e9 dr\u017een\u00ed (p\u0159edn\u00ed prkno\/bo\u010dn\u00ed prkno)<\/b><\/li><\/ol>

      Je z\u00e1kladn\u00ed efektivn\u00ed metodou tr\u00e9ninku b\u0159icha ve statick\u00e9 pozici, kter\u00e1 kop\u00edruje spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla a je p\u0159enositeln\u00e1 do v\u011bt\u0161iny sport\u016f. Aktivace b\u0159i\u0161n\u00edch sval\u016f je o n\u011bco men\u0161\u00ed ne\u017e u sed-leh\u016f viz. obr. 3\u00a0<\/p>

      Jak postupovat?\u00a0<\/b><\/p>

      Kl\u00ed\u010dem je spr\u00e1vn\u00e1 technika, kterou se nejsn\u00e1ze nau\u010d\u00edte na jednodu\u0161\u0161\u00edch variant\u00e1ch. Pouze kdy\u017e variantu zvl\u00e1dnete s\u00a0uch\u00e1zej\u00edc\u00ed technikou p\u0159ech\u00e1z\u00edte na obt\u00ed\u017en\u011bj\u0161\u00ed.<\/p>

      prkno o ze\u010f -> prkno o lavici -> prkno na kolenou -> prkno -> prkno na -> prkno s\u00a0podsazenou p\u00e1nv\u00ed -> prkno s\u00a0lokty p\u0159ed rameny -> prkno na gymballu -> dynamick\u00e9 prkno s\u00a0expand\u00e9rem, m\u00ed\u010dkem, zdvihem kon\u010detin\u2026<\/p>

      Obr. 3: Rozd\u00edl v\u00a0aktivaci p\u0159\u00edm\u00e9ho b\u0159i\u0161n\u00edho svalu u jednotliv\u00fdch cvik\u016f<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      Jak zv\u00fd\u0161it obt\u00ed\u017enost prkna?<\/b><\/p>

      Je mo\u017en\u00e9 zapojit dynamick\u00e9 formy prkna, kdy zved\u00e1me kon\u010detiny od zem\u011b nebo p\u0159id\u00e1me odpor (expander). Dal\u0161\u00ed mo\u017enost\u00ed je podsadit p\u00e1nev a posunout lokty v\u00edce p\u0159ed ramena (viz obr. 4). Doch\u00e1z\u00ed k v\u011bt\u0161\u00ed aktivit\u011b p\u0159\u00edm\u00e9ho b\u0159i\u0161n\u00edho svalu, vn\u011bj\u0161\u00edch rot\u00e1tor\u016f b\u0159icha a doln\u00edch b\u0159i\u0161n\u00edch stabiliz\u00e1tor\u016f (Schoenfeld, B. J. et al., 2014).<\/p>

      Obr. 4: Obt\u00ed\u017en\u011bj\u0161\u00ed varianty prkna (Schoenfeld, B. J. et al., 2014)<\/p>

      \u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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      1. Rotace a antirotace (Paloof press, rota\u010dn\u00ed zdvihy)<\/b><\/li><\/ol>

        Z hlediska zdrav\u00ed a eliminace rizik je zde lep\u0161\u00ed prov\u00e1d\u011bt antirota\u010dn\u00ed cviky, kdy t\u011blo je stabiln\u00ed a p\u016fsob\u00ed proti rotaci. <\/p>

        Jak postupovat?<\/b><\/p>

        paloof press s leh\u010d\u00edm expanderem -> paloof press s tvrd\u0161\u00edm expanderem -> paloof press s tvrd\u0161\u00edm expanderem ve v\u00fdpadu -> rota\u010dn\u00ed zdvih -> hod medicimbalu o ze\u010f s rotac\u00ed<\/p>

        1. Horn\u00ed flexe (sed-lehy, zkracova\u010dky)<\/b><\/li><\/ol>

          Sed-lehy a zkracova\u010dky jsou v\u00fdborn\u00fdmi cviky pro dokonal\u00e9 procvi\u010den\u00ed b\u0159i\u0161n\u00edch sval\u016f. Doch\u00e1z\u00ed p\u0159i nich k\u00a0vy\u0161\u0161\u00ed aktivaci p\u0159\u00edm\u00e9ho b\u0159i\u0161n\u00edho svalu a b\u0159i\u0161n\u00edch rot\u00e1tor\u016f ne\u017e u zdvih\u016f nohou vle\u017ee (Kim K., 2016)\u00a0 P\u0159i spr\u00e1vn\u00e9m proveden\u00ed hroz\u00ed minim\u00e1ln\u00ed rizika.<\/p>

          D\u016fle\u017eit\u00e9 se soust\u0159edit na:<\/b><\/p>

          • Pomal\u00fd v\u00fddech nahoru (Yoon, T. et al, 2014) – men\u0161\u00ed aktivita SCM a v\u011bt\u0161\u00ed IO a TA\u00a0<\/li>
          • U zkracova\u010dky pokr\u010dte nohy do 90\u00b0<\/li>
          • Dr\u017ete co nejv\u00edce \u201eshrben\u00e1\u201c z\u00e1da<\/li>
          • Nestabiln\u00ed povrch zv\u00fd\u0161il aktivitu sval\u016f o 20% (Vera Garcia et al, 2000)<\/li>
          • U pokr\u010den\u00fdch nohou doch\u00e1z\u00ed k\u00a0vy\u0161\u0161\u00ed aktivaci b\u0159i\u0161n\u00edch sval\u016f ne\u017e u nata\u017een\u00fdch nohou<\/li><\/ul>

            Jak postupovat?<\/b><\/p>

            zkracova\u010dky s jednou nohou nata\u017eenou -> zkracova\u010dky -> sed-lehy s nata\u017een\u00fdma nohama -> excentrick\u00e9 sed-lehy-> sed-lehy -> sed-lehy s p\u0159idanou z\u00e1t\u011b\u017e\u00ed<\/p>

            1. Spodn\u00ed (obr\u00e1cen\u00e1) flexe (obr\u00e1cen\u00e9 zkracova\u010dky, zdvihy nohou ve visu)<\/b><\/li><\/ol>

              Jak postupovat?\u00a0<\/b><\/p>

              tlak do kolen vle\u017ee na z\u00e1dech -> zdvihy p\u00e1nve s pokr\u010den\u00fdma nohama vle\u017ee na z\u00e1dech ->\u00a0 zdvihy p\u00e1nve s pokr\u010den\u00fdma nohama vle\u017ee na z\u00e1dech na \u0161ikm\u00e9 lavici -> zdvihy kolen ve visu -> zdvihy nata\u017een\u00fdch nohou ve visu.<\/p>

              Obr. 5 Zdvihy p\u00e1nve vle\u017ee na z\u00e1dech<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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              V\u00fd\u017eiva pro \u201cvysekan\u00e9\u201d b\u0159icho \n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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              C\u00edlem v oblasti v\u00fd\u017eivy je dostat se do kalorick\u00e9ho deficitu (vy\u0161\u0161\u00ed v\u00fddej a men\u0161\u00ed p\u0159\u00edjem energie). To n\u00e1m zajist\u00ed \u00fabytek t\u011blesn\u00e9ho tuku. M\u00e1 to v\u0161ak sv\u00e1 \u00faskal\u00ed!!!<\/p>

              Nutno br\u00e1t v potaz, \u017ee na j\u00eddle m\u016f\u017eeme b\u00fdt z\u00e1visl\u00ed. Dle A. Robbinse (1991) v\u0161e, co v \u017eivot\u011b d\u011bl\u00e1me, d\u011bl\u00e1me proto, abychom se vyhnuli bolesti, nebo proto abychom m\u011bli radost. Proto jak\u00e9koliv naru\u0161en\u00ed stravovac\u00edch zvyklost\u00ed m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9.<\/p>

              Ve V\u011bdeck\u00e9m p\u0159ehledu (Ramage S. et al., 2014)\u00a0 byla vyhodnocena jako jedna z nejd\u016fle\u017eit\u011bj\u0161\u00edch aspekt\u016f hubnut\u00ed pr\u00e1ce s emocemi a spolupr\u00e1ce s psychologem.<\/p>

              Dal\u0161\u00ed p\u0159ek\u00e1\u017ekou m\u016f\u017ee b\u00fdt nastaven\u00ed t\u011bla (hormon\u00e1ln\u00ed, \u010dinnost org\u00e1n\u016f a bakteri\u00ed ve st\u0159evech, genetika), kter\u00e9 n\u00e1m m\u016f\u017ee br\u00e1nit ztr\u00e1cet podko\u017en\u00ed tuk, i kdy\u017e jsme v kalorick\u00e9m deficitu.<\/p>

              Obr. 6 Ide\u00e1ln\u00ed postup p\u0159i hubnut\u00ed\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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              Abychom zjistili, kolik potravy je nutno konzumovat pro spr\u00e1vn\u00e9 hubnut\u00ed, je ze za\u010d\u00e1tku vhodn\u00e9 dodr\u017eovat p\u0159esn\u011b stanoven\u00fd j\u00eddeln\u00ed\u010dek nebo si zapisovat denn\u00ed p\u0159\u00edjem do mobiln\u00edch aplikac\u00ed (kalorick\u00e9 tabulky). Jak \u0159\u00edk\u00e1 (Clarkov\u00e1,2020)\u00a0 Nejspolehliv\u011bj\u0161\u00edm zp\u016fsobem, jak zhubnout a znovu nep\u0159ibrat, je spolupracovat s odborn\u00edkem, kter\u00fd v\u00e1m sestav\u00ed j\u00eddeln\u00ed\u010dek na m\u00edru.\u00a0<\/p>

              Jako nejefektivn\u011bj\u0161\u00ed se jevily hodnoty denn\u00edho p\u0159\u00edjmu 1200 kcal pro \u017eeny a 1500 kcal pro mu\u017ee nebo ode\u010det 300-1000 kcal od pr\u016fm\u011brn\u00e9ho denn\u00edho p\u0159\u00edjmu (Ramage S. et al., 2014) .\u00a0<\/p>

              Dodr\u017eovat tento re\u017eim v\u0161ak \u010dlov\u011bk nevydr\u017e\u00ed cel\u00fd \u017eivot. Po ur\u010dit\u00e9 dob\u011b (3-6 m\u011bs\u00edc\u016f) by m\u011bl p\u0159ej\u00edt na intuitivn\u00ed stravov\u00e1n\u00ed, kdy by m\u011bl b\u00fdt schopen hubnout i bez pomoci j\u00eddeln\u00ed\u010dku a mobiln\u00edch aplikac\u00ed. M. Slim\u00e1kov\u00e1 (2020) doporu\u010duje j\u00edst ovoce a zeleninu, aby tvo\u0159ily polovinu denn\u00edho p\u0159\u00edjmu a zbytek co nej\u010derstv\u011bj\u0161\u00ed a pr\u016fmyslov\u011b nezpracovan\u00e9 potraviny dle zdrav\u00e9ho tal\u00ed\u0159e viz obr. 7.<\/p>

              Obr. 7 Zdrav\u00fd tal\u00ed\u0159<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

              \n\t\t\t\t
              \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"zdrav\u00fd\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
              \n\t\t\t\t
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              z\u00e1v\u011br\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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              Viditeln\u00e9 b\u0159i\u0161n\u00ed svaly jsou v\u00fdsadou zdrav\u00e9ho \u017eivotn\u00edho stylu a discipl\u00edny. Mohou b\u00fdt va\u0161im c\u00edlem, jeho\u017e dosa\u017een\u00ed se d\u00e1 snadno ov\u011b\u0159it. Cesta nebude lehk\u00e1, ale s pozitivn\u00edm p\u0159\u00edstupem a v\u016fl\u00ed m\u016f\u017eete usp\u011bt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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              \n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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              Reference:<\/b>\u00a0<\/p>

              1. Sn\u00e1\u0161el, M. (2015). Online b\u0159icho za 6 t\u00fddn\u016f aneb rychl\u00fd a amat\u00e9rsk\u00fd bznys. Z\u00edsk\u00e1no 5.3.2023, z http:\/\/coretraining.cz\/2018\/06\/online-bricho-za-6-tydnu-aneb-rychly-amatersky-byznys-co-je-spatne-a-jak-na-to\/<\/li>
              2. Vispute, S. S., Smith, J. D., LeCheminant, J. D., & Hurley, K. S. (2011). The effect of abdominal exercise on abdominal fat. Journal of strength and conditioning research<\/i>, 25<\/i>(9), 2559\u20132564.<\/li>
              3. Schaefer, L.V., & Bittmann, F.N. (2019). Muscular Pre-activation Can Boost the Maximal Explosive Eccentric Adaptive Force. Frontiers in Physiology, 10<\/em>.<\/cite><\/li>
              4. Schoenfeld, B. J., Contreras, B., Tiryaki-Sonmez, G., Willardson, J. M., & Fontana, F. (2014). An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise. Sports biomechanics<\/i>, 13<\/i>(3), 296\u2013306<\/li>
              5. Vera-Garcia, F. J., Grenier, S. G., & McGill, S. M. (2000). Abdominal muscle response during curl-ups on both stable and labile surfaces. Physical therapy<\/i>, 80<\/i>(6), 564\u2013569.<\/li>
              6. Ramage, S., Farmer, A., Eccles, K. A., & McCargar, L. (2014). Healthy strategies for successful weight loss and weight maintenance: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme<\/i>, 39<\/i>(1), 1\u201320.<\/li>
              7. Robbins, A. (1991). Probu\u010fte svou vnit\u0159n\u00ed s\u00edlu.<\/em> Alpress<\/li><\/ol>

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                Jak cvi\u010dit pro kr\u00e1sn\u00e9 b\u0159icho? Jak j\u00edst pro kr\u00e1sn\u00e9 b\u0159icho? V\u00fdhody a nev\u00fdhody pek\u00e1\u010de buchet Rizika tr\u00e9ninku b\u0159i\u0161n\u00edch sval\u016f Odborn\u00e9 studie Obr. 1 Svaly B\u0159icha Jak m\u00edt pek\u00e1\u010d buchet? Kl\u00ed\u010dovou roli hraje mno\u017estv\u00ed t\u011blesn\u00e9ho tuku. Pokud se nedostanete pod ur\u010ditou hranici, m\u016f\u017eete cvi\u010dit 2000 sed-leh\u016f denn\u011b a svaly na b\u0159i\u0161e neuvid\u00edte. To dokl\u00e1d\u00e1 studie (Vispute […]<\/p>","protected":false},"author":6,"featured_media":5690,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"plain-container","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"disabled","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nPek\u00e1\u010d buchet nebo mazanec - metody a techniky jak dos\u00e1hnout b\u0159icha va\u0161ich sn\u016f - Martin Konvi\u010dka<\/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:\/\/martinkonvicka.cz\/en\/pekac-buchet-nebo-mazanec-metody-a-techniky-jak-dosahnout-bricha-vasich-snu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pek\u00e1\u010d buchet nebo mazanec - metody a techniky jak dos\u00e1hnout b\u0159icha va\u0161ich sn\u016f - Martin Konvi\u010dka\" \/>\n<meta property=\"og:description\" content=\"Jak cvi\u010dit pro kr\u00e1sn\u00e9 b\u0159icho? 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metody a techniky jak dos\u00e1hnout b\u0159icha va\u0161ich sn\u016f - Martin Konvi\u010dka","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:\/\/martinkonvicka.cz\/en\/pekac-buchet-nebo-mazanec-metody-a-techniky-jak-dosahnout-bricha-vasich-snu\/","og_locale":"en_US","og_type":"article","og_title":"Pek\u00e1\u010d buchet nebo mazanec - metody a techniky jak dos\u00e1hnout b\u0159icha va\u0161ich sn\u016f - Martin Konvi\u010dka","og_description":"Jak cvi\u010dit pro kr\u00e1sn\u00e9 b\u0159icho? Jak j\u00edst pro kr\u00e1sn\u00e9 b\u0159icho? V\u00fdhody a nev\u00fdhody pek\u00e1\u010de buchet Rizika tr\u00e9ninku b\u0159i\u0161n\u00edch sval\u016f Odborn\u00e9 studie Obr. 1 Svaly B\u0159icha Jak m\u00edt pek\u00e1\u010d buchet? Kl\u00ed\u010dovou roli hraje mno\u017estv\u00ed t\u011blesn\u00e9ho tuku. Pokud se nedostanete pod ur\u010ditou hranici, m\u016f\u017eete cvi\u010dit 2000 sed-leh\u016f denn\u011b a svaly na b\u0159i\u0161e neuvid\u00edte. 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