{"id":2839,"date":"2021-02-09T13:59:28","date_gmt":"2021-02-09T12:59:28","guid":{"rendered":"https:\/\/www.ibsaderma.cz\/?p=2839"},"modified":"2024-04-12T18:04:02","modified_gmt":"2024-04-12T16:04:02","slug":"ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne","status":"publish","type":"post","link":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/","title":{"rendered":"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a"},"content":{"rendered":"\n<p>Ploch\u00e9 b\u0159icho je jednou z ikon na\u0161\u00ed doby: v\u0161ichni ho chceme, a\u0165 u\u017e z estetick\u00fdch, nebo ze zdravotn\u00edch d\u016fvod\u016f. Ze zdravotn\u00edho hlediska je d\u016fle\u017eit\u00e9 rozli\u0161ovat mezi viscer\u00e1ln\u00edm tukem, kter\u00fd se hromad\u00ed hluboko v b\u0159i\u0161e, a tenk\u00fdm podko\u017en\u00edm tukem, kter\u00fd je na b\u0159i\u0161e p\u0159irozen\u011b p\u0159\u00edtomen. Prvn\u00ed z nich je nebezpe\u010dn\u00fd a je dobr\u00e9 se jej zbavit, zat\u00edmco druh\u00fd je ne\u0161kodn\u00fd a m\u016f\u017ee v\u00e1m dodat jemn\u00e9 tvary.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vyr\u00fdsovan\u00e9 b\u0159i\u0161n\u00ed svaly: n\u011bkolik m\u00fdt\u016f.<\/h2>\n\n\n\n<p>Mnoho z&nbsp;n\u00e1s si mysl\u00ed, \u017ee jedin\u00fdm kl\u00ed\u010dem k redukci b\u0159i\u0161n\u00edho tuku je fyzick\u00e9 cvi\u010den\u00ed. Ve skute\u010dnosti za tuk v&nbsp;oblasti b\u0159icha m\u016f\u017ee p\u0159edev\u0161\u00edm metabolismus. Pokud jste se rozhodli pro vyr\u00fdsovan\u00fd six-pack neboli \u201epek\u00e1\u010d buchet\u201c, budete muset sv\u016fj tr\u00e9ninkov\u00fd re\u017eim spojit se specifickou stravou.<\/p>\n\n\n\n<p>Dal\u0161\u00edm m\u00fdtem je, \u017ee k vytvarov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f je nutn\u00fd intenzivn\u00ed ka\u017edodenn\u00ed tr\u00e9nink. Nen\u00ed to v\u0161ak \u00fapln\u011b pravda. C\u00edlen\u00fd tr\u00e9nink b\u0159icha by se m\u011bl prov\u00e1d\u011bt maxim\u00e1ln\u011b t\u0159ikr\u00e1t t\u00fddn\u011b, proto\u017ee p\u0159i ka\u017ed\u00e9m tr\u00e9ninku doch\u00e1z\u00ed k mikrotraumat\u016fm sval\u016f a t\u011blo pot\u0159ebuje regeneraci, aby mohlo svaly obnovit. Bohu\u017eel toto pravidlo mnoho cvi\u010ditel\u016f ignoruje. Tr\u00e9ninkov\u00fd pl\u00e1n \u201e\u0161it\u00fd na m\u00edru\u201c poskytuje tr\u00e9ninkovou rutinu pro cel\u00e9 t\u011blo: cviky jsou rozd\u011bleny do n\u011bkolika f\u00e1z\u00ed, aby nedo\u0161lo k \u00fanav\u011b sval\u016f. P\u0159esto je v p\u0159\u00edpad\u011b b\u0159i\u0161n\u00edch sval\u016f tr\u00e9nink \u010dasto nelogicky napl\u00e1nov\u00e1n v&nbsp;ka\u017ed\u00e9m cvi\u010debn\u00edm setu.<\/p>\n\n\n\n<p>T\u0159et\u00edm m\u00fdtem je, \u017ee tr\u00e9nink b\u0159i\u0161n\u00edch sval\u016f je dobr\u00fd pro ka\u017ed\u00e9ho. Nen\u00ed tomu tak. Lidem trp\u00edc\u00edm bedern\u00ed hyperlord\u00f3zou, co\u017e je p\u0159\u00edpad, kdy je zak\u0159iven\u00ed p\u00e1te\u0159e nad p\u00e1nv\u00ed velmi v\u00fdrazn\u00e9 (s efektem vystr\u010den\u00fdch h\u00fd\u017ed\u00ed), pom\u016f\u017ee svalov\u00fd tr\u00e9nink zak\u0159iven\u00ed p\u00e1te\u0159e vr\u00e1tit zp\u011bt do spr\u00e1vn\u00e9 polohy, a proto se doporu\u010duje. V p\u0159\u00edpad\u011b bedern\u00ed hypolord\u00f3zy (ploch\u00e9 h\u00fd\u017ed\u011b) by v\u0161ak p\u0159i posilov\u00e1n\u00ed b\u0159i\u0161n\u00ed svaly \u201et\u00e1hly\u201c p\u00e1te\u0159 v\u00edce do nevhodn\u00e9 pozice, \u010d\u00edm\u017e by se lord\u00f3za je\u0161t\u011b v\u00edce zhor\u0161ila.<\/p>\n\n\n\n<p>Ne\u017e se pust\u00edte do intenzivn\u00edho tr\u00e9ninku b\u0159i\u0161n\u00edch sval\u016f, rad\u011bji se pora\u010fte s fyzioterapeutem o stavu va\u0161ich zad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zn\u00e1te b\u0159i\u0161n\u00ed svaly?<\/h2>\n\n\n\n<p>Existuj\u00ed t\u0159i skupiny b\u0159i\u0161n\u00edch sval\u016f: ventr\u00e1ln\u00ed, later\u00e1ln\u00ed a dorz\u00e1ln\u00ed.<\/p>\n\n\n\n<p>Ventr\u00e1ln\u00ed a later\u00e1ln\u00ed b\u0159i\u0161n\u00ed svaly se t\u00e1hnou pod hrudn\u00edkem a tvo\u0159\u00ed p\u0159irozen\u00fd anatomick\u00fd p\u00e1s, kter\u00fd podp\u00edr\u00e1 a chr\u00e1n\u00ed vnit\u0159n\u00ed org\u00e1ny. Jsou to p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed, pyramid\u00e1ln\u00ed sval, vn\u011bj\u0161\u00ed \u0161ikm\u00fd sval, vnit\u0159n\u00ed \u0161ikm\u00fd sval a p\u0159\u00ed\u010dn\u00fd sval b\u0159i\u0161n\u00ed. Zadn\u00ed neboli dorz\u00e1ln\u00ed b\u0159i\u0161n\u00ed svaly se nach\u00e1zej\u00ed po stran\u00e1ch p\u00e1te\u0159e na \u00farovni pletence p\u00e1nevn\u00edho, za vnit\u0159n\u00edmi org\u00e1ny b\u0159i\u0161n\u00ed dutiny. Jedn\u00e1 se o bedern\u00ed \u010dtvercov\u00fd sval a bo\u010dn\u00ed bedern\u00ed mezip\u0159\u00ed\u010dn\u00e9 svaly. Svaly, kter\u00e9 jsou nejd\u016fle\u017eit\u011bj\u0161\u00ed z biomechanick\u00e9ho hlediska, jsou tak\u00e9 nejviditeln\u011bj\u0161\u00ed a nejd\u016fle\u017eit\u011bj\u0161\u00ed pro dosa\u017een\u00ed \u201eploch\u00e9ho b\u0159icha\u201c. Zde jsou t\u0159i hlavn\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">P\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed.<\/h2>\n\n\n\n<p>Co je to: \u0161irok\u00fd sval, kter\u00e1 za\u010d\u00edn\u00e1 na hrudn\u00ed kosti a up\u00edn\u00e1 se dole na kosti stydk\u00e9. Do jeho pr\u016fb\u011bhu jsou vlo\u017eeny vazivov\u00e9 pruhy, kter\u00e9 u tr\u00e9novan\u00fdch jedinc\u016f na b\u0159i\u0161n\u00ed st\u011bn\u011b tvo\u0159\u00ed 6 z\u00e1\u0159ez\u016f. D\u00edky nim se sval vyprofiluje do svalnat\u00fdch prvk\u016f, kter\u00fdm se \u0159\u00edk\u00e1<\/p>\n\n\n\n<p>\u201esix-pack\u201c, proto\u017ee p\u0159ipom\u00edn\u00e1 balen\u00ed plechovek limon\u00e1dy nebo piva. Jedn\u00e1 se o nejzn\u00e1m\u011bj\u0161\u00ed b\u0159i\u0161n\u00ed sval a je pova\u017eov\u00e1n za skute\u010dn\u00fd symbol tr\u00e9novan\u00e9ho b\u0159icha.<\/p>\n\n\n\n<p>Funkce: p\u0159\u00edm\u00fd sval d\u00edky sv\u00e9 pevn\u00e9 vazivov\u00e9 tk\u00e1ni stla\u010duje b\u0159i\u0161n\u00ed vnit\u0159nosti, kter\u00e9 by jinak byly vyvr\u017eeny ven. Jeho biomechanick\u00fd \u00fa\u010dinek spo\u010d\u00edv\u00e1 v oh\u00fdb\u00e1n\u00ed hrudn\u00edku sm\u011brem k p\u00e1nvi a stla\u010dov\u00e1n\u00ed \u017eeber, \u010d\u00edm\u017e p\u016fsob\u00ed tak\u00e9 jako d\u00fdchac\u00ed sval.<\/p>\n\n\n\n<p>Jak ho procvi\u010dovat: p\u0159\u00edm\u00fd sval se tr\u00e9nuje oh\u00fdb\u00e1n\u00edm p\u00e1te\u0159e (nejklasi\u010dt\u011bj\u0161\u00edm cvikem jsou sklapova\u010dky). Pokud si chcete zachovat zdrav\u00ed p\u00e1te\u0159e a zlep\u0161it dr\u017een\u00ed t\u011bla, je d\u016fle\u017eit\u00e9 tento sval procvi\u010dovat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vn\u011bj\u0161\u00ed \u0161ikm\u00fd sval b\u0159i\u0161n\u00ed.<\/h2>\n\n\n\n<p>Co je to: velk\u00fd, ploch\u00fd sval \u010dty\u0159hrann\u00e9ho tvaru. Nach\u00e1z\u00ed se v p\u0159edn\u00ed a bo\u010dn\u00ed st\u011bn\u011b b\u0159icha a stoup\u00e1 pod\u00e9l bo\u010dn\u00ed st\u011bny hrudn\u00edku.<\/p>\n\n\n\n<p>Funkce: t\u00e1hne za \u017eebra, \u010d\u00edm\u017e p\u016fsob\u00ed jako v\u00fddechov\u00fd sval, oh\u00fdb\u00e1 hrudn\u00edk a rotuje kontralater\u00e1ln\u011b; zvy\u0161uje tak\u00e9 b\u0159i\u0161n\u00ed tlak.<\/p>\n\n\n\n<p>Jak ho procvi\u010dovat: kroucen\u00edm trupu (tzv. \u201etwisty\u201c, \u0159e\u010deno fitness terminologi\u00ed). Zkuste se p\u0159i ot\u00e1\u010den\u00ed trupu doleva dotknout prav\u00e9ho boku \u2013 a naopak: budete m\u00edt pocit nap\u011bt\u00ed. Vzhledem k tomu, \u017ee tento sval rychle hypertrofuje, a tud\u00ed\u017e m\u016f\u017ee zp\u016fsobit ne\u017e\u00e1douc\u00ed zv\u011bt\u0161en\u00ed pasu, je lep\u0161\u00ed cvi\u010dit s ni\u017e\u0161\u00ed z\u00e1t\u011b\u017e\u00ed, vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed a rychlost\u00ed: ide\u00e1ln\u00ed jsou klasick\u00e9 oto\u010dky s ty\u010d\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vnit\u0159n\u00ed p\u0159\u00ed\u010dn\u00fd sval b\u0159i\u0161n\u00ed.<\/h2>\n\n\n\n<p>Co je to: velk\u00fd korzetov\u00fd sval, kter\u00fd se nach\u00e1z\u00ed pod p\u0159\u00edm\u00fdm b\u0159i\u0161n\u00edm svalem a vn\u011bj\u0161\u00edm \u0161ikm\u00fdm svalem b\u0159i\u0161n\u00edm. \u0158\u00edk\u00e1 se mu tak proto, \u017ee se jeho svalov\u00e1 vl\u00e1kna k\u0159\u00ed\u017e\u00ed zleva doprava a naopak.<\/p>\n\n\n\n<p>Funkce: podp\u00edr\u00e1 p\u00e1te\u0159 a p\u016fsob\u00ed proti dilataci \u017ealudku (tonizovan\u00fd p\u0159\u00ed\u010dn\u00fd sval zvy\u0161uje pocit sytosti).<\/p>\n\n\n\n<p>Jak ho procvi\u010dovat: na rozd\u00edl od p\u0159edchoz\u00edch dvou sval\u016f se nepod\u00edl\u00ed na oh\u00fdb\u00e1n\u00ed p\u00e1te\u0159e, a proto je obt\u00ed\u017en\u011bj\u0161\u00ed ho \u201ec\u00edtit\u201c a uv\u011bdomit si ho v akci. Jak si \u0159ekneme pozd\u011bji, je t\u0159eba jej tr\u00e9novat pomoc\u00ed technik b\u0159i\u0161n\u00edho d\u00fdch\u00e1n\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jste p\u0159ipraveni na 9-timinutov\u00e9 cvi\u010den\u00ed?<\/h2>\n\n\n\n<p>Na\u0161e minicvi\u010den\u00ed se skl\u00e1d\u00e1 ze t\u0159\u00ed variant sklapova\u010dek. Pot\u0159ebujete jen podlo\u017eku a aplikaci \u201eintervalov\u00fd tr\u00e9nink\u201c, kterou si m\u016f\u017eete st\u00e1hnout zdarma. Nastavte si rytmus 30 vte\u0159in cvi\u010den\u00ed, 20 vte\u0159in necvi\u010den\u00ed pro 9 s\u00e9ri\u00ed cvik\u016f (provedeme na\u0161i sadu 3 cvik\u016f, pak ji zopakujeme podruh\u00e9 a pot\u0159et\u00ed). Za\u010d\u00edn\u00e1me!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cvik \u010d. 1: sklapova\u010dky.<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/crunch-1024x576.jpg\" alt=\"\" class=\"wp-image-1649\" srcset=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/crunch-1024x576.jpg 1024w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/crunch-300x169.jpg 300w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/crunch-768x432.jpg 768w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/crunch-1536x864.jpg 1536w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/crunch.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fdchoz\u00ed pozice: lehn\u011bte si na z\u00e1da na podlo\u017eku, z\u00e1da jsou rovn\u00e1 a ramena uvoln\u011bn\u00e1. Pokr\u010dte kolena tak, aby holen\u011b a stehna tvo\u0159ily \u00fahel 90\u00b0. Polo\u017ete chodidla na podlahu tak, aby se dot\u00fdkala celou plochou zem\u011b.<\/li>\n\n\n\n<li>Nat\u00e1hn\u011bte ruce za krk, lokty sm\u011b\u0159uj\u00ed ven. (M\u016f\u017eete zvolit jednodu\u0161\u0161\u00ed verzi: dr\u017ete ruce na sp\u00e1nc\u00edch nebo je zk\u0159i\u017ete na hrudi.)<\/li>\n\n\n\n<li>St\u00e1hn\u011bte b\u0159icho a zvedn\u011bte ramena od podlahy zvednut\u00edm trupu asi o 30\u00b0. V t\u00e9to poloze vydr\u017ete dv\u011b sekundy a vydechn\u011bte.<\/li>\n\n\n\n<li>S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy.<\/li>\n<\/ul>\n\n\n\n<p>Zapojen\u00e9 svaly: na oh\u00fdb\u00e1n\u00ed p\u00e1te\u0159e se pod\u00edlej\u00ed p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed, vnit\u0159n\u00ed \u0161ikm\u00e9 svaly a vn\u011bj\u0161\u00ed \u0161ikm\u00e9 svaly. B\u011bhem nucen\u00e9ho v\u00fddechu je stimulov\u00e1n vnit\u0159n\u00ed p\u0159\u00ed\u010dn\u00fd sval.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cvik \u010d. 2: obr\u00e1cen\u00e9 sklapova\u010dky.<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/reverse-crunch-1024x683.jpg\" alt=\"\" class=\"wp-image-1648\" srcset=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/reverse-crunch-1024x683.jpg 1024w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/reverse-crunch-300x200.jpg 300w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/reverse-crunch-768x512.jpg 768w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/reverse-crunch-1536x1024.jpg 1536w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/reverse-crunch.jpg 1620w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fdchoz\u00ed poloha: stejn\u00e1 jako u klasick\u00fdch sklapova\u010dek.<\/li>\n\n\n\n<li>Ruce dr\u017ete rovnob\u011b\u017en\u011b s trupem, dlan\u011b polo\u017ete na zem nebo, v jednodu\u0161\u0161\u00ed verzi, pod h\u00fd\u017ed\u011b.<\/li>\n\n\n\n<li>M\u00edsto toho, abyste trup p\u0159itahovali k noh\u00e1m, jako je tomu u sklapova\u010dek, d\u011blejte to opa\u010dn\u011b. St\u00e1hn\u011bte b\u0159icho, zvedn\u011bte p\u00e1nev a p\u0159it\u00e1hn\u011bte kolena k hrudn\u00edku, dokud se h\u00fd\u017ed\u011b neodlep\u00ed od zem\u011b. Vydechn\u011bte.<\/li>\n\n\n\n<li>Jakmile dos\u00e1hnete bodu maxim\u00e1ln\u00ed kontrakce, pomalu p\u00e1nev povolte a s n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy.<\/li>\n<\/ul>\n\n\n\n<p>Zapojen\u00e9 svaly: hlavn\u00edmi zapojen\u00fdmi svaly jsou p\u0159\u00edm\u00fd sval b\u0159i\u0161n\u00ed, kter\u00fd oh\u00fdb\u00e1 bedern\u00ed oblast, vn\u011bj\u0161\u00ed \u0161ikm\u00e9 svaly, kter\u00e9 zabra\u0148uj\u00ed pohybu nohou do stran, a vnit\u0159n\u00ed p\u0159\u00ed\u010dn\u00fd sval, kter\u00fd cel\u00fd pohyb stabilizuje a umo\u017e\u0148uje pln\u00e9 stla\u010den\u00ed b\u0159icha.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cvik \u010d. 3: sklapova\u010dky na kole.<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/bicycle-crunch-1024x576.jpg\" alt=\"\" class=\"wp-image-1663\" srcset=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/bicycle-crunch-1024x576.jpg 1024w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/bicycle-crunch-300x169.jpg 300w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/bicycle-crunch-768x432.jpg 768w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/bicycle-crunch-1536x864.jpg 1536w, https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/bicycle-crunch.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lehn\u011bte si na z\u00e1da do stejn\u00e9 polohy jako p\u0159i klasick\u00fdch sklapova\u010dk\u00e1ch.<\/li>\n\n\n\n<li>Ruce si dejte za krk, lokty sm\u011b\u0159uj\u00ed ven.<\/li>\n\n\n\n<li>St\u00e1hn\u011bte b\u0159icho a zvedn\u011bte ramena od podlahy. Zvedn\u011bte tak\u00e9 nohy a balancujte na h\u00fd\u017ed\u00edch. Toto je nyn\u00ed v\u00fdchoz\u00ed pozice.<\/li>\n\n\n\n<li>Nat\u00e1hn\u011bte pravou nohu tak, aby byla rovnob\u011b\u017en\u00e1 s podlahou, ani\u017e byste chodidlo polo\u017eili na zem. Sou\u010dasn\u011b sto\u010dte trup doleva tak, \u017ee prav\u00fd loket p\u0159it\u00e1hnete k lev\u00e9mu kolenu. Vydechn\u011bte.<\/li>\n\n\n\n<li>S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed polohy (v rovnov\u00e1ze na h\u00fd\u017ed\u00edch) a opakujte s nata\u017een\u00edm lev\u00e9 nohy.<\/li>\n<\/ul>\n\n\n\n<p>Zapojen\u00e9 svaly: p\u0159i cvi\u010den\u00ed se zapojuj\u00ed p\u0159edev\u0161\u00edm \u0161ikm\u00e9 b\u0159i\u0161n\u00ed svaly, kter\u00e9 jsou procvi\u010dov\u00e1ny jak ve f\u00e1zi napnut\u00ed, tak p\u0159i stabilizaci v\u00fdchoz\u00ed pozice. Pracuje i p\u0159\u00edm\u00fd b\u0159i\u0161n\u00ed sval.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Varianty z\u00e1kladn\u00ed sestavy.<\/h2>\n\n\n\n<p>Jakmile si tyto cviky osvoj\u00edte, m\u016f\u017eete je postupn\u011b upravovat a p\u0159idat dal\u0161\u00ed varianty:<\/p>\n\n\n\n<p>Zkr\u00e1cen\u00ed doby na odpo\u010dinek. Zkuste zkr\u00e1tit dobu odpo\u010dinku na 15 sekund a pot\u00e9 na 10 sekund. Cvi\u010den\u00ed bude efektivn\u011bj\u0161\u00ed a minicvi\u010den\u00ed bude trvat je\u0161t\u011b krat\u0161\u00ed dobu!<\/p>\n\n\n\n<p>Udr\u017eov\u00e1n\u00ed svalu v kontrakci del\u0161\u00ed dobu. Kdy\u017e je sval sta\u017een\u00fd a pracuje intenzivn\u011bji, sna\u017ete se pohyb zpomalit. Pokud to dok\u00e1\u017eete, m\u016f\u017eete dokonce zastavit a dr\u017eet kontrakci co nejd\u00e9le, jako by se jednalo o izometrick\u00e9 (tj. statick\u00e9) cvi\u010den\u00ed. V t\u00e9to kontrak\u010dn\u00ed f\u00e1zi siln\u011b vydechujte, abyste procvi\u010dili p\u0159\u00ed\u010dn\u00fd sval.<\/p>\n\n\n\n<p>Pou\u017e\u00edv\u00e1n\u00ed odporov\u00e9 gumy. P\u0159i prov\u00e1d\u011bn\u00ed sklapova\u010dek na kole m\u016f\u017eete zv\u00fd\u0161it n\u00e1mahu nohou nata\u017een\u00edm odporov\u00e9 gumy mezi nohama.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Podpo\u0159en\u00ed tr\u00e9ninku ad hoc dietou.<\/h2>\n\n\n\n<p>Garantujeme v\u00e1m: po m\u011bs\u00edci pravideln\u00e9ho tr\u00e9ninku budou va\u0161e b\u0159i\u0161n\u00ed svaly pevn\u011bj\u0161\u00ed. Probl\u00e9m je, \u017ee pokud se budete v\u011bnovat pouze fyzick\u00e9mu cvi\u010den\u00ed a neprovedete \u017e\u00e1dn\u00e9 \u00fapravy sv\u00e9ho j\u00eddeln\u00ed\u010dku, nemus\u00edte dos\u00e1hnout sv\u00e9ho c\u00edle. B\u0159i\u0161n\u00ed svaly, jakkoli kr\u00e1sn\u011b tvarovan\u00e9, z\u016fstanou skryt\u00e9 pod povrchovou vrstvou b\u0159i\u0161n\u00edho tuku.<br>Tento program \u201eploch\u00e9ho b\u0159icha\u201c je z 30 % tvo\u0159en fyzick\u00fdm cvi\u010den\u00edm a ze 70 % spr\u00e1vnou v\u00fd\u017eivou, tak\u017ee pokud na sob\u011b chcete v dohledn\u00e9 dob\u011b spat\u0159it six-pack, m\u011bli byste zvolit vhodnou dietu.<br>Rada ohledn\u011b diety: sna\u017ete se j\u00edst maxim\u00e1ln\u011b 1 200 kalori\u00ed denn\u011b (1 600 u mu\u017e\u016f). Jezte pouze tehdy, kdy\u017e je venku sv\u011btlo. Pokud si d\u00e1te ve\u010de\u0159i do 19 hodin, budete m\u00edt je\u0161t\u011b n\u011bkolik hodin na sp\u00e1len\u00ed kalori\u00ed. Mezi j\u00eddlem a sp\u00e1nkem tak\u00e9 uplyne v\u00edce \u010dasu. Kdy\u017e sp\u00edme, na\u0161e tr\u00e1ven\u00ed je zpomalen\u00e9 a kalorie se hromad\u00ed ve form\u011b tuku. To je dobr\u00fd d\u016fvod, pro\u010d se postarat o to, aby tr\u00e1ven\u00ed prob\u011bhlo, dokud jste je\u0161t\u011b vzh\u016fru.<\/p>\n\n\n\n<p>U\u017eijte si tr\u00e9nink a v\u00fd\u017eivu!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tajemstv\u00ed ploch\u00e9ho b\u0159icha a zpevn\u011bn\u00fdch b\u0159i\u0161n\u00edch sval\u016f? Cvi\u010dte n\u011bkolik minut t\u0159ikr\u00e1t t\u00fddn\u011b. Ka\u017edodenn\u00ed cvi\u010den\u00ed je chybou: svaly si pot\u0159ebuj\u00ed odpo\u010dinout, aby se obnovily.<\/p>\n","protected":false},"author":34,"featured_media":2576,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[41,40],"tags":[],"class_list":["post-2839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bricho-a-nohy","category-telo"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a | IBSA Derma<\/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:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a | IBSA Derma\" \/>\n<meta property=\"og:description\" content=\"Tajemstv\u00ed ploch\u00e9ho b\u0159icha a zpevn\u011bn\u00fdch b\u0159i\u0161n\u00edch sval\u016f? Cvi\u010dte n\u011bkolik minut t\u0159ikr\u00e1t t\u00fddn\u011b. Ka\u017edodenn\u00ed cvi\u010den\u00ed je chybou: svaly si pot\u0159ebuj\u00ed odpo\u010dinout, aby se obnovily.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/\" \/>\n<meta property=\"og:site_name\" content=\"IBSA Derma\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ibsaderma\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-09T12:59:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-12T16:04:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/flat-stomach.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/#\\\/schema\\\/person\\\/eea64bfbf949b771064c81074cbab606\"},\"headline\":\"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a\",\"datePublished\":\"2021-02-09T12:59:28+00:00\",\"dateModified\":\"2024-04-12T16:04:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/\"},\"wordCount\":1985,\"image\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.ibsaderma.cz\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/flat-stomach.jpg\",\"articleSection\":[\"B\u0159icho a nohy\",\"T\u011aLO\"],\"inLanguage\":\"cs\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/\",\"url\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/\",\"name\":\"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a | IBSA Derma\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.ibsaderma.cz\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/flat-stomach.jpg\",\"datePublished\":\"2021-02-09T12:59:28+00:00\",\"dateModified\":\"2024-04-12T16:04:02+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/#\\\/schema\\\/person\\\/eea64bfbf949b771064c81074cbab606\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/#breadcrumb\"},\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"cs\",\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.ibsaderma.cz\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/flat-stomach.jpg\",\"contentUrl\":\"https:\\\/\\\/www.ibsaderma.cz\\\/wp-content\\\/uploads\\\/2021\\\/02\\\/flat-stomach.jpg\",\"width\":1920,\"height\":1080},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/derma-magazin\\\/telo\\\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/homepage\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/#website\",\"url\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/\",\"name\":\"IBSA Derma\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"cs\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/#\\\/schema\\\/person\\\/eea64bfbf949b771064c81074cbab606\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"cs\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/df50854132fbf25c7abbb3e2368ab3b1e6908a6fb974434cabc713361eacc35c?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/df50854132fbf25c7abbb3e2368ab3b1e6908a6fb974434cabc713361eacc35c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/df50854132fbf25c7abbb3e2368ab3b1e6908a6fb974434cabc713361eacc35c?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"url\":\"https:\\\/\\\/www.ibsaderma.cz\\\/cs\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a | IBSA Derma","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:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/","og_locale":"cs_CZ","og_type":"article","og_title":"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a | IBSA Derma","og_description":"Tajemstv\u00ed ploch\u00e9ho b\u0159icha a zpevn\u011bn\u00fdch b\u0159i\u0161n\u00edch sval\u016f? Cvi\u010dte n\u011bkolik minut t\u0159ikr\u00e1t t\u00fddn\u011b. Ka\u017edodenn\u00ed cvi\u010den\u00ed je chybou: svaly si pot\u0159ebuj\u00ed odpo\u010dinout, aby se obnovily.","og_url":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/","og_site_name":"IBSA Derma","article_publisher":"https:\/\/www.facebook.com\/ibsaderma\/","article_published_time":"2021-02-09T12:59:28+00:00","article_modified_time":"2024-04-12T16:04:02+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/flat-stomach.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Napsal(a)":"admin","Odhadovan\u00e1 doba \u010dten\u00ed":"7 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/#article","isPartOf":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/"},"author":{"name":"admin","@id":"https:\/\/www.ibsaderma.cz\/cs\/#\/schema\/person\/eea64bfbf949b771064c81074cbab606"},"headline":"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a","datePublished":"2021-02-09T12:59:28+00:00","dateModified":"2024-04-12T16:04:02+00:00","mainEntityOfPage":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/"},"wordCount":1985,"image":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/#primaryimage"},"thumbnailUrl":"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/flat-stomach.jpg","articleSection":["B\u0159icho a nohy","T\u011aLO"],"inLanguage":"cs"},{"@type":"WebPage","@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/","url":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/","name":"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a | IBSA Derma","isPartOf":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/#primaryimage"},"image":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/#primaryimage"},"thumbnailUrl":"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/flat-stomach.jpg","datePublished":"2021-02-09T12:59:28+00:00","dateModified":"2024-04-12T16:04:02+00:00","author":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/#\/schema\/person\/eea64bfbf949b771064c81074cbab606"},"breadcrumb":{"@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/#breadcrumb"},"inLanguage":"cs","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/"]}]},{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/#primaryimage","url":"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/flat-stomach.jpg","contentUrl":"https:\/\/www.ibsaderma.cz\/wp-content\/uploads\/2021\/02\/flat-stomach.jpg","width":1920,"height":1080},{"@type":"BreadcrumbList","@id":"https:\/\/www.ibsaderma.cz\/cs\/derma-magazin\/telo\/ploche-bricho-neni-mission-impossible-staci-9-minut-cviceni-trikrat-tydne\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.ibsaderma.cz\/cs\/homepage\/"},{"@type":"ListItem","position":2,"name":"PLOCH\u00c9 B\u0158ICHO NEN\u00cd \u201eMISSION: IMPOSSIBLE\u201c. STA\u010c\u00cd 9 MINUT CVI\u010cEN\u00cd T\u0158IKR\u00c1T T\u00ddDN\u011a"}]},{"@type":"WebSite","@id":"https:\/\/www.ibsaderma.cz\/cs\/#website","url":"https:\/\/www.ibsaderma.cz\/cs\/","name":"IBSA Derma","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.ibsaderma.cz\/cs\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"cs"},{"@type":"Person","@id":"https:\/\/www.ibsaderma.cz\/cs\/#\/schema\/person\/eea64bfbf949b771064c81074cbab606","name":"admin","image":{"@type":"ImageObject","inLanguage":"cs","@id":"https:\/\/secure.gravatar.com\/avatar\/df50854132fbf25c7abbb3e2368ab3b1e6908a6fb974434cabc713361eacc35c?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/df50854132fbf25c7abbb3e2368ab3b1e6908a6fb974434cabc713361eacc35c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/df50854132fbf25c7abbb3e2368ab3b1e6908a6fb974434cabc713361eacc35c?s=96&d=mm&r=g","caption":"admin"},"url":"https:\/\/www.ibsaderma.cz\/cs\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/posts\/2839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/users\/34"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/comments?post=2839"}],"version-history":[{"count":2,"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/posts\/2839\/revisions"}],"predecessor-version":[{"id":3168,"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/posts\/2839\/revisions\/3168"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/media\/2576"}],"wp:attachment":[{"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/media?parent=2839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/categories?post=2839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ibsaderma.cz\/cs\/wp-json\/wp\/v2\/tags?post=2839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}