{"id":165417,"date":"2020-05-25T00:00:00","date_gmt":"2020-05-24T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/"},"modified":"2022-05-12T15:55:13","modified_gmt":"2022-05-12T13:55:13","slug":"11-tipu-jak-se-motivovat-ke-cviceni-doma","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/","title":{"rendered":"11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed doma"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#11_tipu_jak_se_motivovat_ke_cviceni\" title=\"11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed\">11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#1_Dejte_si_konkretni_ale_realne_cile\" title=\"1. Dejte si konkr\u00e9tn\u00ed, ale re\u00e1ln\u00e9 c\u00edle\">1. Dejte si konkr\u00e9tn\u00ed, ale re\u00e1ln\u00e9 c\u00edle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#2_Vytvorte_si_treninkovy_plan\" title=\"2. Vytvo\u0159te si tr\u00e9ninkov\u00fd pl\u00e1n\">2. Vytvo\u0159te si tr\u00e9ninkov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#3_Vybavte_si_vlastni_domaci_posilovnu\" title=\"3. Vybavte si vlastn\u00ed dom\u00e1c\u00ed posilovnu\">3. Vybavte si vlastn\u00ed dom\u00e1c\u00ed posilovnu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#4_Zajistete_si_soukromi_a_klid\" title=\"4. Zajist\u011bte si soukrom\u00ed a klid\">4. Zajist\u011bte si soukrom\u00ed a klid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#5_Oblecte_si_sportovni_obleceni\" title=\"5. Oble\u010dte si sportovn\u00ed oble\u010den\u00ed\">5. Oble\u010dte si sportovn\u00ed oble\u010den\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#6_Pochlubte_se_fotkou_na_socialni_siti\" title=\"6. Pochlubte se fotkou na soci\u00e1ln\u00ed s\u00edti\">6. Pochlubte se fotkou na soci\u00e1ln\u00ed s\u00edti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#7_Pustte_si_tu_spravnou_hudbu\" title=\"7. Pus\u0165te si tu spr\u00e1vnou hudbu\">7. Pus\u0165te si tu spr\u00e1vnou hudbu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#8_Sledujte_svuj_pokrok\" title=\"8. Sledujte sv\u016fj pokrok\">8. Sledujte sv\u016fj pokrok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#9_Vyzkousejte_online_treninky\" title=\"9. Vyzkou\u0161ejte online tr\u00e9ninky\">9. Vyzkou\u0161ejte online tr\u00e9ninky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#10_Obmente_svuj_trenink\" title=\"10. Obm\u011b\u0148te sv\u016fj tr\u00e9nink\">10. Obm\u011b\u0148te sv\u016fj tr\u00e9nink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/#11_Vyhody_pravidelneho_cviceni\" title=\"11. V\u00fdhody pravideln\u00e9ho cvi\u010den\u00ed\">11. V\u00fdhody pravideln\u00e9ho cvi\u010den\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>R\u00e1di byste&nbsp;<strong>za\u010dali s dom\u00e1c\u00edm tr\u00e9ninkem,&nbsp;<\/strong>ale neum\u00edte se k tomu dotla\u010dit?&nbsp;Mo\u017en\u00e1 v\u00e1m jen&nbsp;<strong>chyb\u00ed dostate\u010dn\u00e1 motivace!&nbsp;<\/strong>P\u0159e\u010dt\u011bte si&nbsp;<strong>11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed doma,&nbsp;<\/strong>a jak\u00e9 faktory ovliv\u0148uj\u00ed va\u0161i chu\u0165 do cvi\u010den\u00ed \u010di&nbsp;<strong>brzd\u00ed v\u00e1\u0161 progress.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_tipu_jak_se_motivovat_ke_cviceni\"><\/span>11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Motivace je&nbsp;<strong>psychologick\u00fd proces,&nbsp;<\/strong>kter\u00fd&nbsp;<strong>aktivuje lidsk\u00e9 chov\u00e1n\u00ed a ur\u010duje jeho sm\u011br.&nbsp;<\/strong>Jde o tzv.&nbsp;<strong>vnit\u0159n\u00ed hnac\u00ed s\u00edlu,&nbsp;<\/strong>kter\u00e1 vede k&nbsp;<strong>uspokojen\u00ed nenapln\u011bn\u00fdch tu\u017eeb.&nbsp;<\/strong>V jednoduchosti \u0159e\u010deno, je to v\u016fle n\u011b\u010deho dos\u00e1hnout.&nbsp;Pod\u00edvejte se tedy na to, jak se&nbsp;<strong>motivovat v dosahov\u00e1n\u00ed va\u0161ich fitness c\u00edl\u016f&nbsp;<\/strong>a nastartovat tak chu\u0165 na dom\u00e1c\u00ed cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dejte_si_konkretni_ale_realne_cile\"><\/span>1. Dejte si konkr\u00e9tn\u00ed, ale re\u00e1ln\u00e9 c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lid\u00e9 ve sv\u00e9 snaze o zhubnut\u00ed \u010di zlep\u0161en\u00ed sportovn\u00edho v\u00fdkonu&nbsp;<strong>selh\u00e1vaj\u00ed mimo jin\u00e9&nbsp;<\/strong>i proto, \u017ee si&nbsp;<strong>stanovili p\u0159\u00edli\u0161 nere\u00e1ln\u00e9 c\u00edle.&nbsp;<\/strong>Je toti\u017e rozd\u00edl \u0159\u00edct si, \u017ee za&nbsp;<strong>m\u011bs\u00edc zhubnu 2 kila, nebo to bude 20 kilo za m\u011bs\u00edc.&nbsp;<\/strong>Je tak\u00e9 rozd\u00edl rozhodnout se&nbsp;<strong>cvi\u010dit 3kr\u00e1t t\u00fddn\u011b 30 minut a cvi\u010dit 6kr\u00e1t t\u00fddn\u011b 120 minut.&nbsp;<\/strong>Pokud se toti\u017e va\u0161e nere\u00e1ln\u00e9 c\u00edle nenapln\u00ed, za\u010dnete b\u00fdt&nbsp;<strong>demotivovan\u00ed a ne\u00fasp\u011bch negativn\u011b ovlivn\u00ed i va\u0161i motivaci.&nbsp;<\/strong>Stanovte si proto konkr\u00e9tn\u00ed c\u00edle, kter\u00e9 jsou&nbsp;<strong>fyzicky i psychicky splniteln\u00e9.&nbsp;<\/strong>Sna\u017ete se tak\u00e9&nbsp;<strong>pl\u00e1novat kr\u00e1tkodob\u011b,&nbsp;<\/strong>zejm\u00e9na pokud s cvi\u010den\u00edm za\u010d\u00edn\u00e1te.&nbsp;Budete m\u00edt nejen p\u0159ehled o tom, jak se v\u00e1m va\u0161e&nbsp;<strong>p\u0159edsevzet\u00ed da\u0159\u00ed plnit<\/strong>, ale budete tak\u00e9 mnohem v\u00edce motivovan\u00ed.&nbsp;Za\u010dn\u011bte pomalu, dom\u00e1c\u00edm tr\u00e9ninkem a&nbsp;<strong>postupn\u011b zvy\u0161ujte sv\u00e9 n\u00e1roky.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-1124x749.jpg\" alt=\"Jak se motivovat ke cvi\u010den\u00ed doma? Dejte si konkr\u00e9tn\u00ed a re\u00e1ln\u00e9 c\u00edle\" class=\"wp-image-218581\" width=\"843\" height=\"562\" title=\"Jak se motivovat ke cvi\u010den\u00ed doma? Dejte si konkr\u00e9tn\u00ed a re\u00e1ln\u00e9 c\u00edle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/IMG-20190715-WA0001-__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vytvorte_si_treninkovy_plan\"><\/span>2. Vytvo\u0159te si tr\u00e9ninkov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e se nach\u00e1z\u00edte doma nebo v posilovn\u011b, bez&nbsp;<strong>tr\u00e9ninkov\u00e9ho pl\u00e1nu&nbsp;<\/strong>bude dosahov\u00e1n\u00ed va\u0161ich c\u00edl\u016f mnohem t\u011b\u017e\u0161\u00ed.&nbsp;Pokud toti\u017e&nbsp;<strong>pl\u00e1nujete zhubnout, nabrat svalovou hmotu \u010di s\u00edlu,&nbsp;<\/strong>m\u011bli byste si p\u0159ipravit&nbsp;<strong>harmonogram cvi\u010den\u00ed a hrubou kostru t\u00fddenn\u00edho tr\u00e9ninku.&nbsp;<\/strong>D\u00edky tomu uvid\u00edte \u010dern\u00e9 na b\u00edl\u00e9m, co v\u00e1s \u010dek\u00e1, m\u016f\u017eete se na to p\u0159edem p\u0159ipravit, a kdy\u017e ve sv\u00e9m di\u00e1\u0159i uvid\u00edte, \u017ee st\u0159eda ve\u010der je v\u011bnov\u00e1na cvi\u010den\u00ed, va\u0161e motivace bude o to siln\u011bj\u0161\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Pro co nejlep\u0161\u00ed vytvo\u0159en\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu byste m\u011bli&nbsp;dodr\u017eovat t\u011bchto 7 krok\u016f: <\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>ur\u010dete si m\u011b\u0159iteln\u00fd c\u00edl<\/li><li>zvolte si strukturu tr\u00e9ninku<\/li><li>vyberte si vhodn\u00e9 cviky a uspo\u0159\u00e1dejte je<\/li><li>zvolte po\u010det opakov\u00e1n\u00ed a set\u016f<\/li><li>vytvo\u0159te si kombinace cvik\u016f<\/li><li>na z\u00e1klad\u011b t\u011bchto bod\u016f si sestavte tr\u00e9ninkov\u00fd pl\u00e1n<\/li><li>napl\u00e1nujte si rozd\u011blen\u00ed a frekvenci tr\u00e9nink\u016f<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro v\u00edce informac\u00ed o t\u011bchto kroc\u00edch a&nbsp;<strong>spr\u00e1vn\u00e9m sestaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu&nbsp;<\/strong>si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29117,36025,36229,36298,36304,36310\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vybavte_si_vlastni_domaci_posilovnu\"><\/span>3. Vybavte si vlastn\u00ed dom\u00e1c\u00ed posilovnu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne ka\u017ed\u00fd m\u00e1 mo\u017enost&nbsp;<strong>dostat se do posilovny&nbsp;<\/strong>a n\u011bkdo mo\u017en\u00e1 nem\u00e1 r\u00e1d, kdy\u017e se na n\u011bj b\u011bhem cvi\u010den\u00ed n\u011bkdo d\u00edv\u00e1.&nbsp;V takov\u00e9m p\u0159\u00edpad\u011b je&nbsp;<strong>dom\u00e1c\u00ed tr\u00e9nink&nbsp;<\/strong>ide\u00e1ln\u00ed volbou.&nbsp;Abyste ale&nbsp;<strong>na\u0161li v sob\u011b kousek motivace,&nbsp;<\/strong>m\u011bli byste tomu p\u0159izp\u016fsobit i sv\u00e9 prost\u0159ed\u00ed.&nbsp;V\u00fdzkumy prok\u00e1zaly, \u017ee motivace pro dom\u00e1c\u00ed cvi\u010den\u00ed se zn\u00e1sob\u00ed, pokud si domov vybav\u00edte alespo\u0148&nbsp;<strong>z\u00e1kladn\u00edm<\/strong><strong>&nbsp;<a title=\"Dom\u00e1c\u00ed tr\u00e9nink - GymBeam\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noopener noreferrer\">fitness p\u0159\u00edslu\u0161enstv\u00edm \u010di pom\u016fckami<\/a>.<\/strong>&nbsp;Ve va\u0161\u00ed v\u00fdbav\u011b tak nesm\u00ed chyb\u011bt:&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"J\u00f3ga a pilates - GymBeam\" href=\"https:\/\/gymbeam.cz\/joga-a-pilates\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>fitness podlo\u017eka<\/strong><\/a> &#8211; d\u00edky n\u00ed bude cvi\u010den\u00ed mnohem pohodln\u011bj\u0161\u00ed, a nav\u00edc pom\u016f\u017ee zabr\u00e1nit vzniku zran\u011bn\u00ed a nep\u0159\u00edjemn\u00fdch mod\u0159in.<\/li><li><a title=\"Posilovac\u00ed kole\u010dko - GymBeam\" href=\"https:\/\/gymbeam.cz\/posilovaci-kolecko-ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>posilovac\u00ed kole\u010dko<\/strong><\/a> &#8211; dok\u00e1\u017ee p\u0159i cvi\u010den\u00ed zapojit v\u0161echny svalov\u00e9 partie od zad a\u017e po l\u00fdtka.&nbsp;Nejv\u00edce se v\u0161ak pou\u017e\u00edv\u00e1 p\u0159i cvi\u010den\u00ed b\u0159i\u0161n\u00edch sval\u016f.<\/li><li><a title=\"Fitm\u00ed\u010de GymBeam\" href=\"https:\/\/gymbeam.cz\/fitmice-a-balancni-podlozky\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>fit m\u00ed\u010d<\/strong><\/a>&nbsp;&#8211; vyu\u017e\u00edt ho m\u016f\u017eete na pos\u00edlen\u00ed cel\u00e9ho t\u011bla a zlep\u0161it tak jeho stabilitu, rovnov\u00e1hu a spr\u00e1vn\u00e9 dr\u017een\u00ed.<\/li><li><a title=\"Posilovac\u00ed gumy a expandery GymBeam\" href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>gumy na cvi\u010den\u00ed a expand\u00e9ry<\/strong><\/a> &#8211; slou\u017e\u00ed k pos\u00edlen\u00ed prsn\u00edch, sedac\u00edch a b\u0159i\u0161n\u00edch sval\u016f, ale i sval\u016f nohou a zad.&nbsp;Procvi\u010d\u00edte jimi tedy cel\u00e9 t\u011blo!<\/li><li><a title=\"\u0160vihadla GymBeam\" href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>\u0161vihadlo<\/strong><\/a> &#8211; sk\u00e1k\u00e1n\u00ed p\u0159es&nbsp; \u0161vihadlo p\u016fsob\u00ed p\u0159\u00edzniv\u011b na srde\u010dn\u011b-c\u00e9vn\u00ed syst\u00e9m, zlep\u0161uje fyzickou kondici a posiluje tak\u00e9 svalov\u00fd apar\u00e1t.<\/li><li><a title=\"Mas\u00e1\u017en\u00ed v\u00e1lce - GymBeam\" href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>p\u011bnov\u00fd v\u00e1lec<\/strong><\/a> &#8211; krom\u011b mas\u00e1\u017ee nam\u00e1han\u00fdch sval\u016f ho m\u016f\u017eete vyu\u017e\u00edt na cvi\u010den\u00ed sedac\u00edch sval\u016f, zad, \u010di jako sou\u010d\u00e1st planku nebo d\u0159ep\u016f.<\/li><li>\u010dinky \u010di jednoru\u010dky &#8211; vyu\u017e\u00edt je m\u016f\u017eete na mnoho druh\u016f cvi\u010den\u00ed, a d\u00edky nim pos\u00edl\u00edte zejm\u00e9na bicepsy, tricepsy, ramenn\u00ed svaly \u010di svaly zad.&nbsp;Pokud byste je n\u00e1hodou doma nem\u011bli, nahradit je m\u016f\u017eete i pln\u00fdmi lahvemi vody.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-1124x749.jpg\" alt=\"P\u0159\u00edslu\u0161enstv\u00ed na dom\u00e1c\u00ed tr\u00e9nink\" class=\"wp-image-218595\" width=\"843\" height=\"562\" title=\"P\u0159\u00edslu\u0161enstv\u00ed na dom\u00e1c\u00ed tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-92243396_2825409004247461_3036626119760543744_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Zajistete_si_soukromi_a_klid\"><\/span>4. Zajist\u011bte si soukrom\u00ed a klid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak jako pot\u0159ebujete&nbsp;<strong>klid b\u011bhem pr\u00e1ce,&nbsp;<\/strong>stejn\u011b klidn\u00e9 prost\u0159ed\u00ed byste si m\u011bli&nbsp;<strong>zajistit i b\u011bhem cvi\u010den\u00ed.&nbsp;<\/strong>Jde toti\u017e o chv\u00edli, kter\u00e1 je ur\u010dena pouze pro v\u00e1s, a tomu by m\u011blo b\u00fdt p\u0159izp\u016fsobeno i va\u0161e psychick\u00e9 a fyzick\u00e9 rozpolo\u017een\u00ed.&nbsp;Rozhodn\u011b by tak b\u011bhem cvi\u010den\u00ed kolem v\u00e1s&nbsp;<strong>nem\u011bly b\u011bhat d\u011bti,&nbsp;<\/strong>partner by v\u00e1s nem\u011bl&nbsp;<strong>zat\u011b\u017eovat zbyte\u010dn\u00fdmi ot\u00e1zkami&nbsp;<\/strong>a v m\u00edstnosti byste m\u011bli b\u00fdt sami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e si zajist\u00edte soukrom\u00ed a klid, motivace do cvi\u010den\u00ed bude siln\u011bj\u0161\u00ed a vy <strong>pod\u00e1te mnohem lep\u0161\u00ed v\u00fdkon, <\/strong>jeliko\u017e se va\u0161e <strong>mysl bude soust\u0159edit pouze na cvi\u010den\u00ed <\/strong>a ne na <strong>ru\u0161iv\u00e9 elementy. <\/strong>S motivac\u00ed a chut\u00ed cvi\u010dit mohou pomoci i vhodn\u00e9 <a aria-label=\"plak\u00e1ty (opens in a new tab)\" href=\"https:\/\/www.postershop.cz\/plakaty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plak\u00e1ty<\/a>. Nejl\u00e9pe pak ud\u011bl\u00e1te, kdy\u017e odlo\u017e\u00edte i mobiln\u00ed telefon. Ujist\u011bte se, \u017ee v\u00e1s nikdo nebude otravovat a nebudete cvi\u010den\u00ed p\u0159eru\u0161ovat odb\u00edh\u00e1n\u00edm k telefonu. M\u016f\u017ee se toti\u017e lehce st\u00e1t, \u017ee v\u00e1m p\u0159ijde n\u011bjak\u00e1 zaj\u00edmav\u00e1 zpr\u00e1va a <strong>vy se ke cvi\u010den\u00ed u\u017e nevr\u00e1t\u00edte. <\/strong><span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-1124x749.jpg\" alt=\"Jak za\u010d\u00edt cvi\u010dit doma? Zbavte se v\u0161ech ru\u0161iv\u00fdch element\u016f a vytvo\u0159te si pl\u00e1n\" class=\"wp-image-218609\" width=\"843\" height=\"562\" title=\"Jak za\u010d\u00edt cvi\u010dit doma? Zbavte se v\u0161ech ru\u0161iv\u00fdch element\u016f a vytvo\u0159te si pl\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-88261189_2762074060580956_3555799713506656256_o-min.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Oblecte_si_sportovni_obleceni\"><\/span>5. Oble\u010dte si sportovn\u00ed oble\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportovn\u00ed oble\u010den\u00ed b\u011bhem cvi\u010den\u00ed&nbsp;<strong>pln\u00ed hned n\u011bkolik funkc\u00ed.&nbsp;<\/strong>Krom\u011b toho, \u017ee v n\u011bm budete&nbsp;<strong>vypadat stylov\u011b,&nbsp;<\/strong>m\u016f\u017ee pomoci i:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zabr\u00e1nit zran\u011bn\u00ed<\/strong>&nbsp;&#8211; mnoh\u00e1 sportovn\u00ed zran\u011bn\u00ed jsou zp\u016fsobena d\u016fsledkem nevhodn\u00e9ho vybaven\u00ed \u010di sportovn\u00edho oble\u010den\u00ed.&nbsp;Bez ohledu na to, zda se nach\u00e1z\u00edte v posilovn\u011b, doma, nebo se rozhodnete pro cvi\u010den\u00ed v exteri\u00e9ru, va\u0161e oble\u010den\u00ed by tomu m\u011blo b\u00fdt p\u0159izp\u016fsobeno.&nbsp;Chr\u00e1nit byste se m\u011bli p\u0159ed n\u00e1razy \u010di p\u0159eh\u0159\u00e1t\u00edm nebo podchlazen\u00edm.&nbsp;Rovn\u011b\u017e byste v dom\u00e1c\u00edm prost\u0159ed\u00ed nem\u011bli cvi\u010dit bos\u00ed, ale va\u0161e nohy by m\u011bly b\u00fdt chr\u00e1n\u011bny dostate\u010dn\u011b pevnou obuv\u00ed.<\/li><li><strong>zv\u00fd\u0161it sebev\u011bdom\u00ed&nbsp;<\/strong>&#8211; je rozd\u00edl, zda se do cvi\u010den\u00ed pust\u00edte oble\u010den\u00ed ve vytahan\u00e9m tri\u010dku a tepl\u00e1k\u00e1ch, nebo si na sebe hod\u00edte leg\u00edny, sportovn\u00ed kalhoty, tri\u010dko a jin\u00e9 fitness oble\u010den\u00ed.&nbsp;Pr\u00e1v\u011b to je sv\u00fdm st\u0159ihem a materi\u00e1lem p\u0159izp\u016fsobeno tomu, aby \u00fa\u010dinn\u011b odv\u00e1d\u011blo pot a zpev\u0148ovalo va\u0161e svalstvo.&nbsp;Nav\u00edc se budete c\u00edtit jako n\u011bkde v posilovn\u011b, co\u017e v\u00e1s motivuje k aktivn\u011bj\u0161\u00edmu tr\u00e9ninku.&nbsp;Jednodu\u0161e \u0159e\u010deno, pokud uvid\u00edte v zrcadle, jak dob\u0159e ve cvi\u010debn\u00edm \u00faboru vypad\u00e1te, chu\u0165 do cvi\u010den\u00ed bude siln\u011bj\u0161\u00ed.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span> <span style=\"color: #ff6600;\">[4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-1124x751.jpg\" alt=\"Sportovn\u00ed oble\u010den\u00ed m\u016f\u017ee sn\u00ed\u017eit riziko zran\u011bn\u00ed\" class=\"wp-image-218623\" width=\"843\" height=\"563\" title=\"Sportovn\u00ed oble\u010den\u00ed m\u016f\u017ee sn\u00ed\u017eit riziko zran\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-95738834_2893209820800712_7264858609052286976_o-min.jpg 1616w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Pochlubte_se_fotkou_na_socialni_siti\"><\/span>6. Pochlubte se fotkou na soci\u00e1ln\u00ed s\u00edti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Soci\u00e1ln\u00ed s\u00edt\u011b maj\u00ed na n\u00e1s nepochybn\u011b&nbsp;<strong>celou \u0159adu negativn\u00edch vliv\u016f,&nbsp;<\/strong>ale na druh\u00e9 stran\u011b mohou b\u00fdt pou\u017eity jako skv\u011bl\u00fd&nbsp;<strong>motiv\u00e1tor ke cvi\u010den\u00ed,&nbsp;<\/strong>co\u017e byste rozhodn\u011b m\u011bli vyu\u017e\u00edt ve sv\u016fj prosp\u011bch.&nbsp;Mnoh\u00e9 studie toti\u017e zjistily, \u017ee&nbsp;<strong>soci\u00e1ln\u00ed s\u00edt\u011b v\u00fdrazn\u011b zvy\u0161uj\u00ed sebev\u011bdom\u00ed a motivaci ke cvi\u010den\u00ed.&nbsp;<\/strong>Sta\u010d\u00ed, kdy\u017e se svou&nbsp;<strong>fotkou ze cvi\u010den\u00ed \u010di po cvi\u010den\u00ed pochlub\u00edte na jak\u00e9koliv soci\u00e1ln\u00ed s\u00edti&nbsp;<\/strong>mezi sv\u00fdmi p\u0159\u00e1teli \u010di dokonce ciz\u00edmi lidmi.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Reakce lid\u00ed na to, \u017ee se nap\u0159\u00edklad&nbsp;<strong>sna\u017e\u00edte zhubnout \u010di zpevnit svalstvo,&nbsp;<\/strong>b\u00fdvaj\u00ed obvykle velmi povzbuzuj\u00edc\u00ed.&nbsp;Dokonce se m\u016f\u017eete p\u0159idat i do&nbsp;<strong>r\u016fzn\u00fdch fitness komunit,&nbsp;<\/strong>kter\u00e9 prim\u00e1rn\u011b slou\u017e\u00ed na zv\u00fd\u0161en\u00ed sebev\u011bdom\u00ed a motivaci ke cvi\u010den\u00ed.&nbsp;M\u016f\u017eete tak sledovat i pokrok, kter\u00e9ho dos\u00e1hli ostatn\u00ed, co\u017e v\u00e1s bude samoz\u0159ejm\u011b tak\u00e9&nbsp;<strong>motivovat k lep\u0161\u00edm v\u00fdkon\u016fm.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-1124x751.jpg\" alt=\"Soci\u00e1ln\u00ed s\u00edt\u011b slou\u017e\u00ed jako motivace ke cvi\u010den\u00ed\" class=\"wp-image-218637\" width=\"843\" height=\"563\" title=\"Soci\u00e1ln\u00ed s\u00edt\u011b slou\u017e\u00ed jako motivace ke cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/74576726_2500127756775589_5996508234867802112_o-min.jpg 1563w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pustte_si_tu_spravnou_hudbu\"><\/span>7. Pus\u0165te si tu spr\u00e1vnou hudbu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"530\" height=\"918\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-11.png\" alt=\"\" class=\"wp-image-218652\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-11.png 530w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-11-231x400.png 231w\" sizes=\"auto, (max-width: 530px) 100vw, 530px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poslech hudby b\u011bhem cvi\u010den\u00ed&nbsp;<strong>m\u016f\u017ee zv\u00fd\u0161it kvalitu va\u0161eho tr\u00e9ninku, zlep\u0161it v\u00e1m n\u00e1ladu a motivovat&nbsp;<\/strong>v\u00e1s k lep\u0161\u00edm v\u00fdkon\u016fm.&nbsp;Hudba ur\u010den\u00e1 prim\u00e1rn\u011b na cvi\u010den\u00ed m\u00e1&nbsp;<strong>obvykle siln\u00fd a rovnom\u011brn\u00fd rytmus,&nbsp;<\/strong>kter\u00fd m\u016f\u017eete n\u00e1sledovat sv\u00fdmi pohyby.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bt\u0161inou v sob\u011b ukr\u00fdv\u00e1 i&nbsp;<strong>zklid\u0148uj\u00edc\u00ed prvky,&nbsp;<\/strong>kter\u00e9 slou\u017e\u00ed k pauze mezi jednotliv\u00fdmi cviky \u010di rozd\u00fdch\u00e1v\u00e1n\u00ed.&nbsp;Pokud m\u00e1 p\u00edse\u0148 nav\u00edc&nbsp;<strong>chytlav\u00fd a motiva\u010dn\u00ed text,&nbsp;<\/strong>m\u016f\u017ee to zp\u016fsobit, \u017ee va\u0161e chu\u0165 na pod\u00e1n\u00ed lep\u0161\u00edho v\u00fdkonu bude mnohem vy\u0161\u0161\u00ed.<span style=\"color: #ff6600;\"> [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie dokazuj\u00ed, \u017ee&nbsp;<strong>rychlej\u0161\u00ed tempo hudby&nbsp;<\/strong>pom\u00e1h\u00e1&nbsp;<strong>zlep\u0161ovat sportovn\u00ed v\u00fdkon,&nbsp;<\/strong>kdy\u017e se \u010dlov\u011bk zapojuje do&nbsp;<strong>cvi\u010den\u00ed s n\u00edzkou a\u017e st\u0159edn\u00ed \u00farovn\u00ed z\u00e1t\u011b\u017ee.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hudba nav\u00edc&nbsp;<strong>odv\u00e1d\u00ed pozornost od bolesti,&nbsp;<\/strong>prost\u0159ednictv\u00edm konkuren\u010dn\u00edch smyslov\u00fdch stimul\u016f, proto\u017ee se&nbsp;<strong>snadn\u011bji zapom\u00edn\u00e1 na bolest nebo \u00fanavu,&nbsp;<\/strong>kdy\u017e poslouch\u00e1te obl\u00edbenou hudbu.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hudba tak\u00e9 m\u016f\u017ee&nbsp;<strong>v\u00e9st k pocit\u016fm \u0161t\u011bst\u00ed a zm\u011bnit procesy my\u0161len\u00ed.&nbsp;<\/strong>Tento psychologick\u00fd \u00fa\u010dinek se projevuje&nbsp;<strong>zm\u011bnami hladiny hormon\u016f.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad ned\u00e1vn\u00e1 studie uk\u00e1zala, \u017ee \u00fa\u010dastn\u00edci, kte\u0159\u00ed poslouchali&nbsp;<strong>p\u0159\u00edjemnou a obl\u00edbenou hudbu&nbsp;<\/strong>b\u011bhem cvi\u010den\u00ed, m\u011bli&nbsp;<strong>vy\u0161\u0161\u00ed hladiny serotoninu,&nbsp;<\/strong>zn\u00e1m\u00e9ho jako,,<strong>hormon dobr\u00e9ho pocitu&#8221;.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To znamen\u00e1, \u017ee v\u00fdb\u011br t\u00e9 spr\u00e1vn\u00e9 hudby b\u011bhem cvi\u010den\u00ed v\u00e1s&nbsp;<strong>nejen nakopne k lep\u0161\u00edm v\u00fdkon\u016fm, ale napln\u00ed v\u00e1s i pocitem \u0161t\u011bst\u00ed.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6] [7] [8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Sledujte_svuj_pokrok\"><\/span>8. Sledujte sv\u016fj pokrok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fotit se a p\u0159id\u00e1vat va\u0161e fotky na soci\u00e1ln\u00ed s\u00edt\u011b nesta\u010d\u00ed.&nbsp;Abyste se naplno motivovali k dal\u0161\u00edmu cvi\u010den\u00ed, m\u011bli byste si o&nbsp;<strong>sv\u00fdch pokroc\u00edch v\u00e9st den\u00ed\u010dek.&nbsp;<\/strong>Zejm\u00e9na, pokud cvi\u010d\u00edte doma, sami,&nbsp;<strong>bez p\u0159\u00edtomnosti zku\u0161en\u00e9ho tren\u00e9ra.&nbsp;<\/strong>Abyste pozorovali, kter\u00e9&nbsp;<strong>cviky jsou pro v\u00e1s ide\u00e1ln\u00ed, kter\u00fd den jste podali lep\u0161\u00ed v\u00fdkon&nbsp;<\/strong>a kolik&nbsp;<strong>kilogram\u016f se v\u00e1m poda\u0159ilo shodit,&nbsp;<\/strong>m\u011bli byste si ka\u017ed\u00fd tr\u00e9nink po\u0159\u00e1dn\u011b rozepsat.<span style=\"color: #ff6600;\"> [2] [3]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Zam\u011b\u0159it byste se m\u011bli na tyto faktory:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>v\u00e1ha po cvi\u010den\u00ed<\/li><li>j\u00eddeln\u00ed\u010dek b\u011bhem dne<\/li><li>m\u011b\u0159en\u00ed ur\u010dit\u00fdch parti\u00ed &#8211; pr\u016fm\u011br bicepsu, hrudn\u00edku, b\u0159icha, bok\u016f, stehen apod.<\/li><li>pocity p\u0159ed cvi\u010den\u00edm<\/li><li>pocity po cvi\u010den\u00ed<\/li><li>tr\u00e9ninkov\u00fd pl\u00e1n<\/li><li>po\u010det sp\u00e1len\u00fdch kalori\u00ed<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky&nbsp;<strong>sledov\u00e1n\u00ed t\u011bchto m\u011b\u0159\u00edtek&nbsp;<\/strong>budete schopni postupem \u010dasu&nbsp;<strong>definovat sv\u016fj pokrok,&nbsp;<\/strong>chyby, kter\u00fdch se dopou\u0161t\u00edte nebo naopak zjistit, jak\u00e9 jsou&nbsp;<strong>va\u0161e siln\u00e9 str\u00e1nky.&nbsp;<\/strong>Pokud uvid\u00edte sv\u016fj pokrok,&nbsp;<strong>chu\u0165 do cvi\u010den\u00ed se zaru\u010den\u011b zv\u00fd\u0161\u00ed.&nbsp;<\/strong>S\u00e1hnout m\u016f\u017eete u\u017e i po&nbsp;<strong>p\u0159edem p\u0159ipraven\u00fdch fitness di\u00e1\u0159\u00edch \u010di den\u00edc\u00edch,&nbsp;<\/strong>kter\u00e9 v\u011bt\u0161inou obsahuj\u00ed i r\u016fzn\u00e9&nbsp;<strong>fitness tipy, zdrav\u00e9 recepty \u010di motiva\u010dn\u00ed hl\u00e1\u0161ky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-1124x751.jpg\" alt=\"Vyzkou\u0161ejte online tr\u00e9ninky a live stream tr\u00e9ninky\" class=\"wp-image-218671\" width=\"843\" height=\"563\" title=\"Vyzkou\u0161ejte online tr\u00e9ninky a live stream tr\u00e9ninky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/OK-_-71509373_2407923405996025_115968691132170240_o-min.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vyzkousejte_online_treninky\"><\/span>9. Vyzkou\u0161ejte online tr\u00e9ninky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Online tr\u00e9ninky&nbsp;<strong>nab\u00edraj\u00ed na popularit\u011b&nbsp;<\/strong>a jde o jeden z&nbsp;<strong>nejrychleji rostouc\u00edch segment\u016f ve fitness odv\u011btv\u00ed.&nbsp;<\/strong>Nejsou to pouze <strong>fitness aplikace,&nbsp;<\/strong>kter\u00e9 nab\u00edzej\u00ed mo\u017enost zakoupen\u00ed si&nbsp;<strong>online tr\u00e9ninkov\u00e9ho pl\u00e1nu,&nbsp;<\/strong>ale st\u00e1le popul\u00e1rn\u011bj\u0161\u00ed je&nbsp;<strong>sledov\u00e1n\u00ed online tr\u00e9nink\u016f od renomovan\u00fdch fitness tren\u00e9r\u016f.&nbsp;<\/strong>Dal\u0161\u00edm form\u00e1tem, kter\u00fd se rozmohl zejm\u00e9na v dob\u011b karant\u00e9ny, jsou&nbsp;<strong>live streamovac\u00ed tr\u00e9ninky&nbsp;<\/strong>vrcholov\u00fdch sportovc\u016f \u010di fitness tren\u00e9r\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdhodou online tr\u00e9nink\u016f je jejich&nbsp;<strong>p\u0159im\u011b\u0159en\u00e1 cena a flexibilita,&nbsp;<\/strong>jeliko\u017e se do cvi\u010den\u00ed m\u016f\u017eete pustit opravdu kdekoliv, sta\u010d\u00ed v\u00e1m k tomu pouze <strong>dostate\u010dn\u00e9 wifi p\u0159ipojen\u00ed.&nbsp;<\/strong>V\u011bt\u0161ina live p\u0159enos\u016f se nav\u00edc pozd\u011bji&nbsp;<strong>ukl\u00e1d\u00e1 na kan\u00e1l jednotliv\u00fdch streamovac\u00edch spole\u010dnost\u00ed \u010di tren\u00e9ra,&nbsp;<\/strong>tak\u017ee se k vide\u00edm m\u016f\u017eete dostat i pozd\u011bji.&nbsp;Vybrat si m\u016f\u017eete ze skute\u010dn\u011b&nbsp;<strong>\u0161irok\u00e9 nab\u00eddky tr\u00e9nink\u016f,&nbsp;<\/strong>od online j\u00f3gy p\u0159es pilates a\u017e po HIIT tr\u00e9ninky.&nbsp;Cena takov\u00e9ho tr\u00e9ninku je v\u011bt\u0161inou ni\u017e\u0161\u00ed, ne\u017e je tomu v p\u0159\u00edpad\u011b objedn\u00e1n\u00ed tren\u00e9ra v posilovn\u011b.&nbsp;Je to z d\u016fvodu&nbsp;<strong>ni\u017e\u0161\u00edch re\u017eijn\u00edch n\u00e1klad\u016f&nbsp;<\/strong>a z\u010d\u00e1sti i d\u00edky \u0161ir\u0161\u00edmu publiku.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span> Dokonce m\u016f\u017eete narazit i na&nbsp;<strong>bezplatn\u00e9 online tr\u00e9ninky,&nbsp;<\/strong>kter\u00e9 najdete i na na\u0161em&nbsp;<a title=\"GymBeam CZ - YouTube\" href=\"https:\/\/www.youtube.com\/channel\/UCGXWr5jfnrjNR967LLZZquQ\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Youtube kan\u00e1lu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fle\u017eit\u00fdm faktorem a velk\u00fdm motiv\u00e1torem je i skute\u010dnost, \u017ee b\u011bhem live tr\u00e9ninku v tom nikdy nejste sami.&nbsp;Tren\u00e9r je s v\u00e1mi v neust\u00e1l\u00e9m kontaktu, odpov\u00edd\u00e1 na va\u0161e ot\u00e1zky a vy vid\u00edte, kolik lid\u00ed tr\u00e9nink pr\u00e1v\u011b sleduje.&nbsp;Budete tak m\u00edt pocit, \u017ee v t\u00e9 d\u0159in\u011b nejste sami, a kdy\u017e se do cvi\u010den\u00ed pustilo xy lid\u00ed, vy nesm\u00edte b\u00fdt v\u00fdjimkou.&nbsp;Zva\u017eujete slu\u017eby online tren\u00e9ra?&nbsp;Tak to si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a title=\"Jak zjistit, \u017ee je v\u00e1\u0161 online tren\u00e9r a v\u00fd\u017eivov\u00fd poradce \u0161patn\u00fd?\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zjistit-ze-je-vas-online-trener-a-vyzivovy-poradce-spatny\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Jak zjistit, \u017ee je v\u00e1\u0161 online tren\u00e9r a v\u00fd\u017eivov\u00fd poradce \u0161patn\u00fd?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Obmente_svuj_trenink\"><\/span>10. Obm\u011b\u0148te sv\u016fj tr\u00e9nink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stejn\u011b jako kdybyste za\u010dali&nbsp;<strong>tr\u00e9novat s profesion\u00e1ln\u00edm tren\u00e9rem,&nbsp;<\/strong>i p\u0159i dom\u00e1c\u00edm cvi\u010den\u00ed byste se&nbsp;<strong>nem\u011bli zam\u011b\u0159ovat pouze na jeden typ tr\u00e9ninku.&nbsp;<\/strong>M\u016f\u017ee se toti\u017e st\u00e1t, \u017ee v\u00e1s&nbsp;<strong>rychle omrz\u00ed&nbsp;<\/strong>a va\u0161e motivace ke sportov\u00e1n\u00ed se vytrat\u00ed.&nbsp;Nejlep\u0161\u00edm zp\u016fsobem, jak naboostovat sv\u016fj dom\u00e1c\u00ed tr\u00e9nink a&nbsp;<strong>zamilovat si cvi\u010den\u00ed, je pravideln\u011b obm\u011b\u0148ovat tr\u00e9ninkov\u00fd pl\u00e1n.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejlep\u0161\u00ed je&nbsp;<strong>kombinovat silov\u00fd, kardio a klidov\u00fd tr\u00e9nink.&nbsp;<\/strong>M\u011bli byste si tedy rozvrhnout, kter\u00fd den bude v\u011bnov\u00e1n&nbsp;<strong>silov\u00fdm cvik\u016fm,&nbsp;<\/strong>jako zved\u00e1n\u00ed \u010dinek \u010di cvi\u010den\u00ed s vlastn\u00ed v\u00e1hou, jako d\u0159epy, sedy-lehy nebo kliky.&nbsp;Dal\u0161\u00ed den by m\u011bl b\u00fdt&nbsp;<strong>v\u011bnov\u00e1n kardio cvi\u010den\u00ed,&nbsp;<\/strong>kter\u00e9 nab\u00edz\u00ed skute\u010dn\u011b&nbsp;<strong>bohat\u00e9 mo\u017enosti v\u00fdb\u011bru.&nbsp;<\/strong>Vyzkou\u0161et m\u016f\u017eete HIIT tr\u00e9nink, j\u00edzdu na stacion\u00e1rn\u00edm kole, pilates, zumbu \u010di r\u016fzn\u00e9 jin\u00e9&nbsp;<a title=\"Cviky s vlastn\u00ed v\u00e1hou inspirovan\u00e9 tancem\" href=\"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/\" target=\"_blank\" rel=\"noopener noreferrer\">tane\u010dn\u00ed tr\u00e9ninky<\/a>. Ve dnech klidu byste se m\u011bli zam\u011b\u0159it na po\u0159\u00e1dn\u00e9&nbsp;<strong>nata\u017een\u00ed svalstva pomoc\u00ed stre\u010dinku,&nbsp;<\/strong>\u010di na&nbsp;<strong>zklidn\u011bn\u00ed t\u011bla a mysli pomoc\u00ed j\u00f3gy nebo medita\u010dn\u00edch cvi\u010den\u00ed.&nbsp;<\/strong>Tak jako rozmanitost ve strav\u011b pot\u011b\u0161\u00ed va\u0161e chu\u0165ov\u00e9 bu\u0148ky,&nbsp;<strong>rozmanitost ve cvi\u010den\u00ed zase pot\u011b\u0161\u00ed va\u0161e t\u011blo i mysl.<\/strong> <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-1124x750.jpg\" alt=\"Benefity cvi\u010den\u00ed, kter\u00e9 jsou hlavn\u00ed hnac\u00ed silou pro va\u0161i motivaci\" class=\"wp-image-218685\" width=\"843\" height=\"563\" title=\"Benefity cvi\u010den\u00ed, kter\u00e9 jsou hlavn\u00ed hnac\u00ed silou pro va\u0161i motivaci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/9OO-_-3899011_2859671627487865_5340125704623226880_o_1_-min.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Vyhody_pravidelneho_cviceni\"><\/span>11. V\u00fdhody pravideln\u00e9ho cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na z\u00e1v\u011br jsme si pro v\u00e1s p\u0159ipravili&nbsp;<strong>shrnut\u00ed t\u011bch nejv\u011bt\u0161\u00edch benefit\u016f,&nbsp;<\/strong>kter\u00e9 pravideln\u00e9 cvi\u010den\u00ed p\u0159in\u00e1\u0161\u00ed, a z\u00e1rove\u0148 jsou tou&nbsp;<strong>hlavn\u00ed hnac\u00ed silou pro va\u0161i motivaci.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Pravideln\u00e9 cvi\u010den\u00ed toti\u017e: <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>sni\u017euje riziko v\u00fdskytu chronick\u00fdch onemocn\u011bn\u00ed, jako je cukrovka nebo vysok\u00fd krevn\u00ed tlak<\/li><li>zlep\u0161uje n\u00e1ladu a du\u0161evn\u00ed zdrav\u00ed<\/li><li>p\u0159in\u00e1\u0161\u00ed lep\u0161\u00ed sp\u00e1nek a m\u00e9n\u011b energetick\u00fdch v\u00fdkyv\u016f b\u011bhem dne<\/li><li>zlep\u0161uje sexu\u00e1ln\u00ed \u017eivot<\/li><li>m\u00e1 pozitivn\u00ed vliv na \u010dinnost mozku<\/li><li>zvy\u0161uje kondici a pom\u00e1h\u00e1 p\u0159i hubnut\u00ed<\/li><li>zpomaluje proces st\u00e1rnut\u00ed<\/li><li>posiluje a t\u00f3nuje va\u0161i postavu<\/li><li>zvy\u0161uje sebev\u011bdom\u00ed<\/li><li>udr\u017euje zdrav\u00ed t\u011bla i ducha<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak co, m\u00e1te&nbsp;<strong>probl\u00e9m s motivac\u00ed p\u0159i cvi\u010den\u00ed doma i vy?&nbsp;<\/strong>Pomohli v\u00e1m na\u0161e&nbsp;<strong>tipy, jak zato\u010dit s nechut\u00ed do cvi\u010den\u00ed?&nbsp;<\/strong>Dejte n\u00e1m v\u011bd\u011bt do koment\u00e1\u0159e.&nbsp;Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, budeme r\u00e1di za jeho&nbsp;<strong>sd\u00edlen\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Poznejte 11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed doma. Zjist\u011bte, jak spr\u00e1vn\u00e1 hudba zlep\u0161uje v\u00e1\u0161 v\u00fdkon, a jak v\u00e1m mohou soci\u00e1ln\u00ed s\u00edt\u011b pomoci se sebed\u016fv\u011brou.<\/p>\n","protected":false},"author":22,"featured_media":98655,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6453,6489,6885,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165417","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-cviceni","9":"tag-domaci-trenink","10":"tag-motivace","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed doma - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak cvi\u010dit doma, zhubnout a vydr\u017eet sportovat? 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