{"id":1221,"date":"2024-09-08T23:33:20","date_gmt":"2024-09-08T21:33:20","guid":{"rendered":"https:\/\/www.bezdiety.blog\/?p=1221"},"modified":"2025-09-08T10:22:44","modified_gmt":"2025-09-08T08:22:44","slug":"10-tipov-ako-schudnut-brucho","status":"publish","type":"post","link":"https:\/\/www.bezdiety.blog\/sk\/10-tipov-ako-schudnut-brucho\/","title":{"rendered":"10 tipov, ako schudn\u00fa\u0165 brucho a bru\u0161n\u00fd tuk nielen po p\u00f4rode"},"content":{"rendered":"\n<p><strong>Porod<\/strong> je kr\u00e1sn\u00e1 a p\u0159irozen\u00e1 v\u011bc, kter\u00e1 k \u017eivotu v\u011bt\u0161iny \u017een pat\u0159\u00ed. S t\u011bhotenstv\u00edm a n\u00e1sledn\u00fdm porodem v\u0161ak p\u0159ich\u00e1z\u00ed zna\u010dn\u00e9 zm\u011bny pro t\u011blo a nejsp\u00ed\u0161e i p\u00e1r kil nav\u00edc, kter\u00e9 se v\u00e1m nemus\u00ed l\u00edbit. <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">Hubnut\u00ed<\/a> b\u0159icha a b\u0159i\u0161n\u00edho tuku<\/strong> je pak \u010dast\u00fdm c\u00edlem mnoha \u017een nejen po porodu. <strong>Chcete zhubnout b\u0159\u00ed\u0161ko po porodu i vy?<\/strong> My v\u00e1m porad\u00edme, jak na to!<strong> <\/strong>P\u0159in\u00e1\u0161\u00edme v\u00e1m hned n\u011bkolik \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, <strong>jak zhubnout b\u0159icho a zbavit se tuku na b\u0159i\u0161e<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d zhubnout b\u0159icho?<\/h2>\n\n\n\n<p><strong>Hubnut\u00ed b\u0159icha<\/strong> nen\u00ed jen o vzhledu hodn\u00e9ho modelek. <strong>P\u0159ebyte\u010dn\u00fd tuk<\/strong> v t\u00e9to oblasti <strong>m\u016f\u017ee zv\u00fd\u0161it riziko vzniku z\u00e1va\u017en\u00fdch onemocn\u011bn\u00ed<\/strong>, jako je cukrovka, srde\u010dn\u00ed choroby nebo vysok\u00fd krevn\u00ed tlak. <strong>Shozen\u00ed p\u00e1r kil v b\u0159i\u0161n\u00ed oblasti<\/strong> m\u016f\u017ee prosp\u011bt va\u0161emu zdrav\u00ed a sn\u00ed\u017eit tak riziko zm\u00edn\u011bn\u00fdch onemocn\u011bn\u00ed.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho-1024x538.jpg\" alt=\"Jak zhubnout b\u0159icho\" class=\"wp-image-355\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/jak-zhubnout-bricho.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10 tip\u016f, jak nejrychleji zhubnout b\u0159icho a b\u0159i\u0161n\u00ed tuk<\/h2>\n\n\n\n<p>Rovnou v\u00e1m prozrad\u00edme, \u017ee nen\u00ed mo\u017en\u00e9 <strong><a href=\"https:\/\/bezdiety.blog\/jak-zhubnout-co-nejrychleji\/\" target=\"_blank\" rel=\"noreferrer noopener\">zhubnout<\/a><\/strong> pouze na jednom konkr\u00e9tn\u00edm m\u00edst\u011b t\u011bla, ale zhubnut\u00ed t\u011blesn\u00e9ho tuku jako celku pom\u016f\u017ee postupn\u011b zmen\u0161ovat i oblast b\u0159\u00ed\u0161ka. <strong>Hubnut\u00ed b\u0159icha vy\u017eaduje kombinaci spr\u00e1vn\u00e9 stravy, cvi\u010den\u00ed a zdrav\u00e9ho \u017eivotn\u00edho stylu.<\/strong> <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zdrav\u00e1 strava<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/co-jest-po-cviceni\/?preview=true&#038;_thumbnail_id=1032\">Spr\u00e1vn\u00e1 strava<\/a><\/strong> je <strong>z\u00e1kladem jak \u00fasp\u011b\u0161n\u00e9ho celkov\u00e9ho hubnut\u00ed, tak i hubnut\u00ed b\u0159icha<\/strong>. Dbejte na to, aby va\u0161e strava obsahovala <strong>vyv\u00e1\u017een\u00fd pom\u011br \u017eivin, vitam\u00edn\u016f a miner\u00e1l\u016f<\/strong>. Zvy\u0161te <strong>p\u0159\u00edjem ovoce, zeleniny a celozrnn\u00fdch produkt\u016f<\/strong> a omezte p\u0159\u00edjem nezdrav\u00fdch tuk\u016f a cukr\u016f. <\/p>\n\n\n\n<p>D\u016fle\u017eit\u00fdm faktorem je tak\u00e9 <strong>dostate\u010dn\u00fd pitn\u00fd re\u017eim<\/strong>, kter\u00fd pom\u00e1h\u00e1 detoxikovat t\u011blo a hydratovat. Vypijte <strong>alespo\u0148 dva litry \u010dist\u00e9 vody denn\u011b<\/strong>, p\u00edt m\u016f\u017eete<strong> i bylinn\u00e9 neslazen\u00e9 \u010daje. <\/strong><\/p>\n\n\n\n<p><strong>TIP: Neda\u0159\u00ed se v\u00e1m zhubnout nebo naopak p\u0159ib\u00edr\u00e1te, i kdy\u017e j\u00edte m\u00e1lo? Mo\u017en\u00e1 jen nezn\u00e1te sv\u016fj optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem. S na\u0161\u00ed<a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-denniho-prijmu-kalorii\/\" target=\"_blank\" rel=\"noreferrer noopener\"> kalkula\u010dkou denn\u00edho p\u0159\u00edjmu zdarma<\/a> snadno zjist\u00edte, kolik kalori\u00ed va\u0161e t\u011blo opravdu pot\u0159ebuje.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pravideln\u00e1 fyzick\u00e1 aktivita<\/h3>\n\n\n\n<p>Bez cvi\u010den\u00ed to bohu\u017eel nep\u016fjde. <strong>Pravideln\u00e1 fyzick\u00e1 aktivita <\/strong>je cestou k ploch\u00e9mu b\u0159\u00ed\u0161ku. <strong>Zahr\u0148te do sv\u00e9ho ka\u017edodenn\u00edho re\u017eimu <a href=\"http:\/\/www.bezdiety.blog\/nejlepsi-kardio-cviceni\/\">kardio cvi\u010den\u00ed<\/a><\/strong>, jako je nap\u0159\u00edklad ch\u016fze, <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" data-type=\"post\" data-id=\"662\">b\u011bh<\/a> <\/strong>nebo plav\u00e1n\u00ed. <\/p>\n\n\n\n<p>Tyto aktivity <strong>spaluj\u00ed kalorie a pom\u00e1haj\u00ed redukovat tukovou tk\u00e1\u0148<\/strong> v oblasti b\u0159icha. Sna\u017ete se vybran\u00e9 aktivit\u011b v\u011bnovat <strong>alespo\u0148 30 minut denn\u011b<\/strong>. <\/p>\n\n\n\n<p>Sou\u010dasn\u011b se zam\u011b\u0159te tak\u00e9 na <strong>posilov\u00e1n\u00ed sval\u016f<\/strong>, zejm\u00e9na <strong>b\u0159i\u0161n\u00edch sval\u016f<\/strong>, aby se zpevnily a z\u00edskaly pevn\u011bj\u0161\u00ed vzhled. Cviky zam\u011b\u0159en\u00e9 na <strong>posilov\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f<\/strong> pom\u00e1haj\u00ed vybudovat svalovou hmotu a pevnost. Zahr\u0148te do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/ako-casto-cvicit-pri-chudnuti\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/jak-casto-cvicit-a-posilovat-pri-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">cviky<\/a><\/strong> jako jsou klasick\u00e9 \u0161plhy, plank, no\u017en\u00ed stahov\u00e1n\u00ed nebo twisty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cviky zam\u011b\u0159en\u00e9 na b\u0159icho<\/h3>\n\n\n\n<p>Existuje <strong>mnoho cvik\u016f zam\u011b\u0159en\u00fdch specificky na b\u0159icho<\/strong>. Pravideln\u00e9 prov\u00e1d\u011bn\u00ed t\u011bchto cvik\u016f v\u00e1m <strong>pom\u016f\u017ee pos\u00edlit b\u0159i\u0161n\u00ed svaly a redukovat tuk v t\u00e9to oblasti.<\/strong> Doporu\u010dujeme vyzkou\u0161et tyto \u00fa\u010dinn\u00e9 cviky na b\u0159icho:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plank<\/strong> \u2014 P\u0159i takzvan\u00e9 pozici prkna pos\u00edl\u00edte cel\u00e9 b\u0159icho v\u010detn\u011b hlubok\u00fdch sval\u016f. <\/li>\n\n\n\n<li><strong>Zved\u00e1n\u00ed nohou v le\u017ee na boku<\/strong> \u2014 P\u0159i tomto cviku si lehnete na bok, a budete zvedat nohy v n\u011bkolika intervalech, cvik posiluje zejm\u00e9na \u0161ikm\u00e9 svaly b\u0159i\u0161n\u00ed.<\/li>\n\n\n\n<li><strong>Zkracova\u010dky se zvednut\u00fdma nohama<\/strong> \u2014 Tento cvik se prov\u00e1d\u00ed v le\u017ee na z\u00e1dech s nohama naho\u0159e, kolena jsou v prav\u00e9m \u00fahlu. N\u00e1sledn\u011b zved\u00e1te horn\u00ed \u010d\u00e1st t\u011bla a p\u0159itahujete se ke kolen\u016fm a zp\u011bt, bedra z\u016fst\u00e1vaj\u00ed na zemi.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho-1024x538.jpg\" alt=\"Cvi\u010den\u00ed na b\u0159icho v pozici prkna\" class=\"wp-image-353\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/cviky-bricho.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Osobn\u00ed tren\u00e9r<\/h3>\n\n\n\n<p>Spousta lid\u00ed se sama nedok\u00e1\u017ee dostate\u010dn\u011b motivovat k pravideln\u00e9mu cvi\u010den\u00ed. A pr\u00e1v\u011b s t\u00edm v\u00e1m m\u016f\u017ee pomoci osobn\u00ed tren\u00e9r. Ten v\u00e1m pom\u016f\u017ee nastavit individu\u00e1ln\u00ed pl\u00e1n cvi\u010den\u00ed, vybere pro v\u00e1s vhodn\u00e9 cviky a bude v\u00e1s opravdu motivovat k lep\u0161\u00edm v\u00fdsledk\u016fm.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Redukce stresu<\/h3>\n\n\n\n<p>P\u0159ej\u00edd\u00e1te se nebo naopak nej\u00edte, kdy\u017e jste ve stresu? I to m\u016f\u017ee ovliv\u0148ovat v\u00e1\u0161 proces k vysn\u011bn\u00e9 postav\u011b. <strong>Stres<\/strong> m\u016f\u017ee b\u00fdt toti\u017e v\u00fdraznou <strong>p\u0159ek\u00e1\u017ekou p\u0159i hubnut\u00ed b\u0159icha<\/strong>. Va\u0161e t\u011blo si dr\u017e\u00ed tukov\u00e9 z\u00e1soby v oblasti b\u0159icha, kdy\u017e jste ve stresu. Proto se pokuste naj\u00edt zp\u016fsoby, jak se stresu zbavit nebo ho alespo\u0148 zm\u00edrnit. <\/p>\n\n\n\n<p>M\u016f\u017eete <strong>vyzkou\u0161et nap\u0159\u00edklad relaxa\u010dn\u00ed techniky, jako je j\u00f3ga, meditace nebo r\u016fzn\u00e1 dechov\u00e1 cvi\u010den\u00ed<\/strong>. Tak\u00e9 si najd\u011bte \u010das na odpo\u010dinek a relaxaci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Dostate\u010dn\u00fd sp\u00e1nek<\/h3>\n\n\n\n<p>Plnohodnotn\u00fd <strong>sp\u00e1nek je nezbytn\u00fd <\/strong>pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed t\u011bla a tak\u00e9 <strong>pro hubnut\u00ed b\u0159icha<\/strong>. B\u011bhem sp\u00e1nku se t\u011blo toti\u017e regeneruje a obnovuje. Nedostatek sp\u00e1nku m\u016f\u017ee v\u00e9st k nerovnov\u00e1ze hormon\u016f spojen\u00fdch s hladem a pocitem sytosti, co\u017e m\u016f\u017ee ovlivnit va\u0161e stravovac\u00ed n\u00e1vyky. <\/p>\n\n\n\n<p><strong>Sna\u017ete se tak dodr\u017eovat pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim<\/strong> a v\u011bnujte sp\u00e1nku a celkov\u00e9mu odpo\u010dinku dostatek \u010dasu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. P\u0159\u00edrodn\u00ed dopl\u0148ky stravy pro hubnut\u00ed b\u0159icha<\/h3>\n\n\n\n<p>Vyzkou\u0161ejte p\u0159\u00edrodn\u00ed pomocn\u00ed\u010dky pro hubnut\u00ed b\u0159icha. Existuje hned n\u011bkolik p\u0159\u00edrodn\u00edch prost\u0159edk\u016f a dopl\u0148k\u016f stravy, kter\u00e9 mohou <strong>podpo\u0159it hubnut\u00ed b\u0159icha<\/strong> <strong>a b\u0159i\u0161n\u00edho tuku<\/strong>. Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad <strong>zelen\u00fd \u010daj<\/strong> nebo <strong>z\u00e1zvor<\/strong>, kter\u00fd podporuje tr\u00e1ven\u00ed a spalov\u00e1n\u00ed tuk\u016f. <\/p>\n\n\n\n<p>Tyto prost\u0159edky by m\u011bly b\u00fdt v\u0161ak pou\u017e\u00edv\u00e1ny jen jako <strong>dopl\u0148ky ke zdrav\u00e9 strav\u011b a pravideln\u00e9 fyzick\u00e9 aktivit\u011b<\/strong>, nikoli jako samostatn\u00fd zp\u016fsob hubnut\u00ed. Tak na to myslete.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. P\u00e9\u010de o psychickou pohodu<\/h3>\n\n\n\n<p>P\u0159i celkov\u00e9m hubnut\u00ed i p\u0159i hubnut\u00ed b\u0159icha je <strong>st\u011b\u017eejn\u00ed i psychick\u00e1 pohoda<\/strong>. Udr\u017eujte si tak <strong>pozitivn\u00ed my\u0161len\u00ed a v\u011b\u0159te si, \u017ee dos\u00e1hnete sv\u00e9ho c\u00edle<\/strong>. <\/p>\n\n\n\n<p>M\u016f\u017eete si vyty\u010dit mal\u00e9 c\u00edle a odm\u011b\u0148ovat se za dosa\u017een\u00e9 \u00fasp\u011bchy. Obklopte se podporou rodiny, p\u0159\u00e1tel \u010di <strong><a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">tren\u00e9ra<\/a><\/strong>. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. Omezte sladk\u00e9 a alkohol<\/h3>\n\n\n\n<p>Pro <strong>zhubnut\u00ed b\u0159icha<\/strong> to bez zna\u010dn\u00fdch omezen\u00ed nep\u016fjde. <strong>Vy\u0161krtn\u011bte z j\u00eddeln\u00ed\u010dku sladk\u00e1 j\u00eddla, mastn\u00e9 pokrmy a alkohol<\/strong>. Krom\u011b cukru se vyhn\u011bte i mouce, nahra\u010fte ji celozrnnou variantou. Pro <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/9-tipov-ako-zacat-behat-a-chudnut\/\" data-type=\"URL\" data-id=\"https:\/\/www.bezdiety.blog\/behani-a-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">hubnut\u00ed<\/a><\/strong> je kl\u00ed\u010dov\u00fd celkov\u00fd kalorick\u00fd deficit \u2014 v\u011bt\u0161\u00ed v\u00fddej ne\u017e p\u0159\u00edjem.  <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">10. D\u00fdch\u00e1n\u00ed<\/h3>\n\n\n\n<p>Tak automatick\u00e1 a nezbytn\u00e1 \u010dinnost jako je <strong>d\u00fdch\u00e1n\u00ed, m\u00e1 pod\u00edl na zapojov\u00e1n\u00ed b\u0159i\u0161n\u00edho svalstva<\/strong>. Proto se <strong>p\u0159i cvi\u010den\u00ed<\/strong> nezapom\u00ednejte spr\u00e1vn\u011b nadechovat a vydechovat. Krom\u011b toho m\u016f\u017eete praktikovat takzvan\u00e9 <strong>d\u00fdch\u00e1n\u00ed do b\u0159icha<\/strong> \u2014 jde o relaxa\u010dn\u00ed techniku, kter\u00e1 posiluje b\u0159icho. Tak zabijete dv\u011b mouchy jednou ranou \u2014 uklidn\u00edte mysl a je\u0161t\u011b si zacvi\u010d\u00edte.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-1024x538.jpg\" alt=\"Ploch\u00e9 b\u0159icho\" class=\"wp-image-354\" title=\"\" srcset=\"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-1024x538.jpg 1024w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-300x158.jpg 300w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-768x403.jpg 768w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-696x365.jpg 696w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-1068x561.jpg 1068w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-800x420.jpg 800w, https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Jak si udr\u017eet dosa\u017een\u00e9 v\u00fdsledky<\/h2>\n\n\n\n<p><strong>Po dosa\u017een\u00ed <a href=\"https:\/\/www.trenerzien.com\/nas-ciel\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/nas-ciel\" target=\"_blank\" rel=\"noreferrer noopener\">k\u00fd\u017een\u00e9ho v\u00fdsledku<\/a> \u2014 pevn\u00e9ho a ploch\u00e9ho b\u0159icha<\/strong> supermodelky, je asi pro ka\u017edou z n\u00e1s d\u016fle\u017eit\u00e9, udr\u017eet si v\u00fdsledky. <\/p>\n\n\n\n<p>Sna\u017ete se tak pokra\u010dovat v za\u017eit\u00fdch n\u00e1vyc\u00edch, jezte vyv\u00e1\u017eenou stravu, a pravideln\u011b se h\u00fdbejte. M\u016f\u017eete tak\u00e9 zv\u00e1\u017eit vyu\u017eit\u00ed kontrolovan\u00e9ho p\u0159\u00edjmu kalori\u00ed \u010di sledov\u00e1n\u00ed stravovac\u00edch n\u00e1vyk\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak zhubnout po porodu<\/h2>\n\n\n\n<p>Rozum\u00edme v\u00e1m a rozhodn\u011b v\u00e1s v tom nenech\u00e1me. Je jasn\u00e9, \u017ee se <strong>po porodu mnoho \u017een sna\u017e\u00ed zbavit p\u0159ebyte\u010dn\u00fdch kilogram\u016f<\/strong> a z\u00edskat zp\u011bt svou \u0161t\u00edhlou postavu. Jednou z nejproblemati\u010dt\u011bj\u0161\u00edch oblast\u00ed je samoz\u0159ejm\u011b <strong>b\u0159icho<\/strong>, kter\u00e9 m\u016f\u017ee z\u016fstat zv\u011bt\u0161en\u00e9 a ochabl\u00e9. A o to \u017e\u00e1dn\u00e1 novope\u010den\u00e1 maminka p\u0159ece nestoj\u00ed.<\/p>\n\n\n\n<p><strong>Doba zotaven\u00ed po porodu<\/strong> se u ka\u017ed\u00e9 \u017eeny m\u016f\u017ee li\u0161it a z\u00e1vis\u00ed p\u0159edev\u0161\u00edm na pr\u016fb\u011bhu porodu. B\u011b\u017en\u011b se uv\u00e1d\u00ed <strong>z\u00e1kladn\u00ed doba zotaven\u00ed: 6 t\u00fddn\u016f<\/strong>. B\u011bhem t\u00e9to doby se <strong>hormon\u00e1ln\u00ed hladiny za\u010dnou upravovat<\/strong> do norm\u00e1lu a d\u011bloha se vr\u00e1t\u00ed do stavu p\u0159ed t\u011bhotenstv\u00edm.<\/p>\n\n\n\n<p>\u010cas pot\u0159ebn\u00fd k <strong>zhubnut\u00ed b\u0159icha po porodu se tak\u00e9 li\u0161\u00ed u ka\u017ed\u00e9 \u017eeny<\/strong>. Z\u00e1le\u017e\u00ed na mnoha faktorech, jako je genetika, zp\u016fsob stravov\u00e1n\u00ed, \u00farove\u0148 fyzick\u00e9 aktivity a dal\u0161\u00ed. <\/p>\n\n\n\n<p>N\u011bkter\u00fdm \u017een\u00e1m trv\u00e1 <strong>n\u011bkolik t\u00fddn\u016f nebo m\u011bs\u00edc\u016f<\/strong>, ne\u017e zaznamenaj\u00ed viditeln\u00e9 v\u00fdsledky, zat\u00edmco u jin\u00fdch to <strong>m\u016f\u017ee trvat i d\u00e9le<\/strong>. D\u016fle\u017eit\u00e9 je m\u00edt trp\u011blivost a hubnout postupn\u011b.<\/p>\n\n\n\n<p><strong>Po porodu je d\u016fle\u017eit\u00e9 <a href=\"https:\/\/www.trenerzien.com\/domov\" data-type=\"URL\" data-id=\"https:\/\/www.trenerzien.com\/domov\" target=\"_blank\" rel=\"noreferrer noopener\">za\u010d\u00edt s tr\u00e9ninkem <\/a>opatrn\u011b a pomalu.<\/strong> M\u016f\u017eete za\u010d\u00edt s lehk\u00fdmi cvi\u010den\u00edmi, jako je proch\u00e1zka nebo jemn\u00e9 protahov\u00e1n\u00ed. Poslouchejte sv\u00e9 t\u011blo a zbyte\u010dn\u011b netla\u010dte na pilu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Co tvo\u0159\u00ed kila nav\u00edc<\/h3>\n\n\n\n<p><strong>T\u011blo matky projde<\/strong> t\u011bhotenstv\u00edm a p\u0159i porodu <strong>\u0159adou v\u00fdrazn\u00fdch zm\u011bn<\/strong>, a tak nen\u00ed nic neobvykl\u00e9ho na p\u00e1r kilech nav\u00edc. <strong>P\u0159ebyte\u010dn\u00fd tuk je naprosto v po\u0159\u00e1dku<\/strong> a slou\u017e\u00ed jako energetick\u00e1 rezerva pro <strong>porod a n\u00e1sledn\u00e9 kojen\u00ed.<\/strong><\/p>\n\n\n\n<p><strong>Nejv\u00fdrazn\u011bj\u0161\u00ed zm\u011bnou proch\u00e1z\u00ed d\u011bloha<\/strong>, ta se zv\u011bt\u0161\u00ed ze 70 gram\u016f a\u017e na t\u00e9m\u011b\u0159 1100 gram\u016f. <strong>Do p\u0159\u00edr\u016fstku hmotnosti je pak tak\u00e9 zahrnuta:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tukov\u00e1 z\u00e1soba,<\/li>\n\n\n\n<li>v\u00e1ha d\u00edt\u011bte,<\/li>\n\n\n\n<li>placenta,<\/li>\n\n\n\n<li>plodov\u00e1 voda,<\/li>\n\n\n\n<li>zv\u011bt\u0161en\u00e1 prsn\u00ed tk\u00e1\u0148,<\/li>\n\n\n\n<li>krev pot\u0159ebn\u00e1 k v\u00fd\u017eiv\u011b d\u00edt\u011bte.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Kojen\u00ed a hubnut\u00ed<\/h3>\n\n\n\n<p>Rozhodla jste se kojit? Tak to automaticky i hubnete. <strong>Kojen\u00ed m\u016f\u017ee toti\u017e b\u00fdt pro \u017eeny p\u0159irozenou formou hubnut\u00ed po porodu.<\/strong> B\u011bhem kojen\u00ed <strong>t\u011blo vyu\u017e\u00edv\u00e1 tukov\u00e9 z\u00e1soby<\/strong> k produkci mate\u0159sk\u00e9ho ml\u00e9ka. <\/p>\n\n\n\n<p>Ujist\u011bte se v\u0161ak, \u017ee konzumujete dostate\u010dn\u00e9 mno\u017estv\u00ed \u017eivin a kalori\u00ed, aby bylo va\u0161e t\u011blo schopno produkovat ml\u00e9ko a z\u00e1rove\u0148 ztr\u00e1cet hmotnost.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pos\u00edlen\u00ed p\u00e1nevn\u00edho dna<\/h3>\n\n\n\n<p>Dal\u0161\u00ed nezbytnou sou\u010d\u00e1st\u00ed rehabilitace po porodu je <strong>pos\u00edlen\u00ed p\u00e1nevn\u00edho dna<\/strong>. P\u00e1nevn\u00ed dno je skupina sval\u016f, kter\u00e1 podporuje p\u00e1nev a org\u00e1ny v b\u0159i\u0161n\u00ed dutin\u011b. <strong>Po porodu mohou b\u00fdt tyto svaly oslabeny<\/strong>, a t\u00edm zp\u016fsobuj\u00ed probl\u00e9my jako inkontinence nebo p\u00e1nevn\u00ed bolesti.<\/p>\n\n\n\n<p>Existuje n\u011bkolik cvi\u010den\u00ed, kter\u00e1 mohou pomoci <strong>pos\u00edlit p\u00e1nevn\u00ed dno<\/strong>. Jedn\u00edm z nejefektivn\u011bj\u0161\u00edch cvik\u016f jsou takzvan\u00e9 <strong>Kegelovy cviky<\/strong>, kter\u00e9 <strong>spo\u010d\u00edvaj\u00ed v postupn\u00e9m a c\u00edlen\u00e9m stahov\u00e1n\u00ed a uvol\u0148ov\u00e1n\u00ed sval\u016f p\u00e1nevn\u00edho dna<\/strong>.<\/p>\n\n\n\n<p>Toto cvi\u010den\u00ed m\u016f\u017eete prov\u00e1d\u011bt kdykoliv a kdekoliv. Doma u seri\u00e1lu, v autobuse nebo p\u0159i \u010dek\u00e1n\u00ed ve front\u011b na n\u00e1kup.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dal\u0161\u00ed u\u017eite\u010dn\u00e9 tipy pro zhubnut\u00ed b\u0159icha po porodu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Noste kompresn\u00ed pr\u00e1dlo:<\/strong> Kompresn\u00ed pr\u00e1dlo m\u016f\u017ee pomoci ut\u00e1hnout b\u0159i\u0161n\u00ed oblast a zlep\u0161it va\u0161i postavu.<\/li>\n\n\n\n<li><strong>Dostate\u010dn\u011b sp\u011bte:<\/strong> Nedostatek sp\u00e1nku m\u016f\u017ee ovlivnit hladinu hormon\u016f, kter\u00e9 ovliv\u0148uj\u00ed stravovac\u00ed n\u00e1vyky a p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze.<\/li>\n\n\n\n<li><strong>Sni\u017ete stres:<\/strong> Stres m\u016f\u017ee v\u00e9st k p\u0159ej\u00edd\u00e1n\u00ed. Sna\u017ete se naj\u00edt zp\u016fsoby, jak sn\u00ed\u017eit stres ve sv\u00e9m \u017eivot\u011b.<\/li>\n\n\n\n<li><strong>Vyhn\u011bte se pr\u00e1zdn\u00fdm kalori\u00edm:<\/strong> Omezte p\u0159\u00edjem nezdrav\u00fdch potravin, kter\u00e9 jsou bohat\u00e9 na kalorie.<\/li>\n<\/ul>\n\n\n\n<p>Pokud nem\u00e1te \u010das, \u010di energii si sestavovat ten spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek, m\u016f\u017eete vyzkou\u0161et <strong><a href=\"https:\/\/www.bezdiety.blog\/sk\/krabickova-dieta\/\">krabi\u010dkovou dietu<\/a><\/strong>, d\u00edky kter\u00e9 budete p\u0159ij\u00edmat pravidelnou a pestrou stravu, kter\u00e1 v\u00e1m pom\u016f\u017ee zhubnout.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si udr\u017eet \u0161t\u00edhlou postavu po porodu?<\/h3>\n\n\n\n<p><strong>Po dosa\u017een\u00ed sv\u00e9ho vymodlen\u00e9ho c\u00edle, tedy zhubnut\u00ed b\u0159icha<\/strong>, je pro ka\u017edou \u017eenu st\u011b\u017eejn\u00ed si udr\u017eet vysn\u011bnou postavu. K tomu je t\u0159eba <strong>pokra\u010dovat ve zdrav\u00e9m stravov\u00e1n\u00ed a pravideln\u00e9 fyzick\u00e9 aktivit\u011b<\/strong>. <\/p>\n\n\n\n<p>Ka\u017ed\u00e9 t\u011blo je v\u0161ak jin\u00e9, a proto by i ka\u017ed\u00fd pl\u00e1n m\u011bl b\u00fdt individu\u00e1ln\u00ed.<strong> <\/strong><a href=\"https:\/\/www.bezdiety.blog\/kalkulacka-bazalniho-metabolismu\/\"><strong>BMR kalkula\u010dka<\/strong><\/a><strong> v\u00e1m p\u0159esn\u011b \u0159ekne, kolik energie va\u0161e t\u011blo pot\u0159ebuje v klidov\u00e9m re\u017eimu, aby fungovalo. U\u017e \u017e\u00e1dn\u00e9 n\u00e1hodn\u00e9 diety,<\/strong> ale promy\u0161len\u00fd p\u0159\u00edstup, kter\u00fd funguje. Spo\u010d\u00edtejte si sv\u016fj baz\u00e1ln\u00ed metabolismus a nastavte si sv\u016fj cvi\u010debn\u00ed pl\u00e1n i<strong> j\u00eddeln\u00ed\u010dek <\/strong>p\u0159esn\u011b pro v\u00e1s.<\/p>\n\n\n\n<p>Vytvo\u0159te si udr\u017eiteln\u00fd \u017eivotn\u00ed styl, ve kter\u00e9m budete d\u00e1vat p\u0159ednost zdrav\u00fdm potravin\u00e1m a aktivit\u00e1m, kter\u00e9 v\u00e1m p\u0159in\u00e1\u0161ej\u00ed radost. M\u011bjte na pam\u011bti, \u017ee <strong>udr\u017een\u00ed huben\u00e9 postavy<\/strong> je dlouhodob\u00fd proces.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u010casto kladen\u00e9 ot\u00e1zky:<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1687856036298\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Jak dlouho trv\u00e1, ne\u017e zhubnu b\u0159icho?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u010cas pot\u0159ebn\u00fd k hubnut\u00ed b\u0159icha se li\u0161\u00ed u ka\u017ed\u00e9ho jednotlivce. Z\u00e1le\u017e\u00ed na va\u0161em v\u00fdchoz\u00edm stavu, genetice, stravovac\u00edch n\u00e1vyc\u00edch a cvi\u010den\u00ed. Bu\u010fte trp\u011bliv\u00ed a vytrval\u00ed, s \u010dasem uvid\u00edte v\u00fdsledky.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687856127945\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Jak\u00fd je nejlep\u0161\u00ed zp\u016fsob, jak zhubnout b\u0159i\u0161n\u00ed tuk?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Nejlep\u0161\u00edm zp\u016fsobem, jak zhubnout b\u0159i\u0161n\u00ed tuk, je kombinace zdrav\u00e9 stravy, pravideln\u00e9 fyzick\u00e9 aktivity a cvi\u010den\u00ed zam\u011b\u0159en\u00e9ho na b\u0159icho.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687856128963\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Jak\u00e1 cvi\u010den\u00ed jsou nej\u00fa\u010dinn\u011bj\u0161\u00ed pro zhubnut\u00ed b\u0159icha?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na b\u0159icho, jako je plank, zved\u00e1n\u00ed nohou vle\u017ee nebo sklapova\u010dky, jsou \u00fa\u010dinn\u00e9 pro pos\u00edlen\u00ed b\u0159i\u0161n\u00edch sval\u016f a redukci tukov\u00e9 tk\u00e1n\u011b v t\u00e9to oblasti.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687856163169\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Je mo\u017en\u00e9 zhubnout b\u0159icho po porodu?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Ano, je to mo\u017en\u00e9. S pomoc\u00ed spr\u00e1vn\u00e9 stravy, fyzick\u00e9 aktivity a cvi\u010den\u00ed zam\u011b\u0159en\u00e9ho na b\u0159icho lze dos\u00e1hnout viditeln\u00fdch v\u00fdsledk\u016f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687856180959\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Jak dlouho trv\u00e1, ne\u017e se vr\u00e1t\u00edm do formy po porodu?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Doba pot\u0159ebn\u00e1 k n\u00e1vratu do formy po porodu se li\u0161\u00ed u ka\u017ed\u00e9 \u017eeny. Z\u00e1le\u017e\u00ed na r\u016fzn\u00fdch faktorech, jako je genetika, \u017eivotn\u00ed styl a p\u00e9\u010de sama o sebe.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1687856202167\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">M\u016f\u017eu zhubnout b\u0159icho pouze cvi\u010den\u00edm?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Cvi\u010den\u00ed je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed hubnut\u00ed b\u0159icha, ale je tak\u00e9 nezbytn\u00e9 m\u00edt vyv\u00e1\u017eenou stravu a \u017eivotn\u00ed styl. Kombinace cvi\u010den\u00ed a zdrav\u00e9 stravy je kl\u00ed\u010dov\u00e1 pro dosa\u017een\u00ed po\u017eadovan\u00fdch v\u00fdsledk\u016f.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>&#x2705;Ako schudn\u00fa\u0165 brucho &#x2705;Ako schudn\u00fa\u0165 brucho po p\u00f4rode &#x2705;Ako schudn\u00fa\u0165 bru\u0161n\u00fd tuk &#x2705;10 tipov, ako r\u00fdchlo schudn\u00fa\u0165 brucho<\/p>\n","protected":false},"author":4,"featured_media":480,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[36],"tags":[],"class_list":{"0":"post-1221","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ako-schudnut"},"featured_image_src":"https:\/\/www.bezdiety.blog\/wp-content\/uploads\/2023\/06\/hubnuti-bricha-porod.jpg","author_info":{"display_name":"Monika Havrdov\u00e1","author_link":"https:\/\/www.bezdiety.blog\/sk\/autor\/monika\/"},"_links":{"self":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1221","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/comments?post=1221"}],"version-history":[{"count":10,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1221\/revisions"}],"predecessor-version":[{"id":4797,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/posts\/1221\/revisions\/4797"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media\/480"}],"wp:attachment":[{"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/media?parent=1221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/categories?post=1221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bezdiety.blog\/sk\/wp-json\/wp\/v2\/tags?post=1221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}