{"id":168030,"date":"2018-06-08T00:00:00","date_gmt":"2018-06-07T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/"},"modified":"2023-08-04T14:24:40","modified_gmt":"2023-08-04T12:24:40","slug":"doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/","title":{"rendered":"Doggcrapp: tr\u00e9nink zam\u011b\u0159en\u00fd na nab\u00edr\u00e1n\u00ed sval\u016f a s\u00edly"},"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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Filozofie_DC_treninku\" title=\"Filozofie DC tr\u00e9ninku\">Filozofie DC tr\u00e9ninku<\/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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Treninkovy_plan_s_technikou_Doggcrapp\" title=\"Tr\u00e9ninkov\u00fd pl\u00e1n s technikou Doggcrapp\">Tr\u00e9ninkov\u00fd pl\u00e1n s technikou Doggcrapp<\/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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Zvolte_si_3_oblibene_cviky\" title=\"Zvolte si 3 obl\u00edben\u00e9 cviky\">Zvolte si 3 obl\u00edben\u00e9 cviky<\/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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Proc_je_dulezite_vykonavat_stejne_cviky\" title=\"Pro\u010d je d\u016fle\u017eit\u00e9 vykon\u00e1vat stejn\u00e9 cviky?\">Pro\u010d je d\u016fle\u017eit\u00e9 vykon\u00e1vat stejn\u00e9 cviky?<\/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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Rozcvicka\" title=\"Rozcvi\u010dka\">Rozcvi\u010dka<\/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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Doggcrap_a_pocet_opakovani\" title=\"Doggcrap a po\u010det opakov\u00e1n\u00ed\">Doggcrap a po\u010det opakov\u00e1n\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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Priklad_treninkoveho_splitu\" title=\"P\u0159\u00edklad tr\u00e9ninkov\u00e9ho splitu:\">P\u0159\u00edklad tr\u00e9ninkov\u00e9ho splitu:<\/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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Extremni_strecink\" title=\"Extr\u00e9mn\u00ed stre\u010dink\">Extr\u00e9mn\u00ed stre\u010dink<\/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\/doggcrapp-trenink-zamereny-na-nabirani-svalu-a-sily\/#Zaklady_nutricni_filozofie_DC\" title=\"Z\u00e1klady nutri\u010dn\u00ed filozofie DC\">Z\u00e1klady nutri\u010dn\u00ed filozofie DC<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Doggcrapp, zkr\u00e1cen\u011b DC, je&nbsp;<strong>tr\u00e9ninkov\u00fd syst\u00e9m ur\u010den\u00fd k nab\u00edr\u00e1n\u00ed \u010dist\u00e9 svalov\u00e9 hmoty a zes\u00edlen\u00ed.<\/strong>&nbsp;Lid\u00e9 za\u010dali naz\u00fdvat tuto metodu <strong>,,Doggcrapp\u201c&nbsp;<\/strong>kv\u016fli p\u0159ezd\u00edvce Danteho Trudela na internetov\u00e9 str\u00e1nce, kde ji poprv\u00e9 zve\u0159ejnil.&nbsp;K jeho p\u0159ekvapen\u00ed byl <strong>po zve\u0159ejn\u011bn\u00ed DC zaplaven ot\u00e1zkami a jeho p\u016fvodn\u00ed p\u0159\u00edsp\u011bvek se rozrostl&nbsp;a\u017e na 118 stran<\/strong>, kter\u00e9 byly pozd\u011bji zkop\u00edrov\u00e1ny na cel\u00e9m internetu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/blog25-article-660x330.jpg\" alt=\"Doggcrapp: splitov\u00fd tr\u00e9nink\" width=\"843\" title=\"Doggcrapp: splitov\u00fd tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<p><em><strong>,,Je smutn\u00e9, \u017ee jsem uv\u00edzl s p\u0159ezd\u00edvkou Doggcrapp.&nbsp;Kdybych se mohl vr\u00e1tit zp\u011bt, dal bych mnohem lep\u0161\u00ed n\u00e1zev m\u00e9 metod\u011b.\u201c<\/strong>&nbsp;<\/em>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DC se stalo&nbsp;<strong>fenom\u00e9nem<\/strong> na internetov\u00fdch str\u00e1nk\u00e1ch zab\u00fdvaj\u00edc\u00edch se kulturistikou. Trudel za\u010dal posilovat, kdy\u017e&nbsp;<strong>m\u011bl 20 let a v\u00e1hu jen 62&nbsp;kilogram\u016f.<\/strong>&nbsp;I d\u00edky jeho metod\u011b se mu poda\u0159ilo po n\u011bkolika letech p\u0159ibrat a\u017e na 122-130kg.&nbsp;Podle Trudela jsou modern\u00ed kulturist\u00e9 p\u0159\u00edli\u0161 posedl\u00ed,&nbsp;<strong>pokud jde o tr\u00e9ninky a pova\u017euje vysokou intenzitu za ztr\u00e1tu \u010dasu<\/strong>.&nbsp;Technika Doggcrapp prosazuje neuv\u011b\u0159iteln\u011b intenzivn\u00ed tr\u00e9nink, trvaj\u00edc\u00ed maxim\u00e1ln\u011b jednu hodinu.&nbsp;Trudel v\u0161ak poznamenal, \u017ee pouze ti, kte\u0159\u00ed se&nbsp;<strong>v\u011bnuj\u00ed bodybuildingu minim\u00e1ln\u011b 3 roky a maj\u00ed podchycenou spr\u00e1vnou techniku&nbsp;cvi\u010den<\/strong>\u00ed,&nbsp;by m\u011bli tuto formu tr\u00e9ninku vyu\u017e\u00edvat.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span>&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-547135342.jpg\" alt=\"Doggcrapp: tr\u00e9nink zam\u011b\u0159en\u00fd na nab\u00edran\u00e1 s\u00edly\" width=\"843\" height=\"567\" title=\"Doggcrapp: tr\u00e9nink zam\u011b\u0159en\u00fd na nab\u00edran\u00e1 s\u00edly\"\/><\/figure><\/div>\n\n\n\n<p><em><strong>,,Jakmile jsem zjistil, jak\u00e9 cviky, d\u00e9lku odpo\u010dinku, po\u010det opakov\u00e1n\u00ed, kter\u00e9 pro m\u011b funguj\u00ed, za\u010dal jsem p\u0159ib\u00edrat svalovou hmotu.&nbsp;Del\u0161\u00ed dobu jsem se neum\u011bl dostat p\u0159es 90 kilogram\u016f. Necht\u011bl jsem marnit \u010das stagnov\u00e1n\u00edm, tak jsem zkusil n\u011bco nov\u00e9ho a jin\u00e9ho.&nbsp;Moj\u00ed v\u00e1hovou hranic\u00ed se nakonec stalo 140 kilogram\u016f, ale dnes se sna\u017e\u00edm udr\u017eovat ,,zdrav\u011bj\u0161\u00ed\u201c v\u00e1hu kolem 128 kilogram\u016f a postupn\u011b p\u016fjdu n\u00ed\u017ee na 118 kilogram\u016f, kde bych cht\u011bl z\u016fstat co nejd\u00e9le. Poda\u0159ilo se mi s\u00e1hnout na moje c\u00edle skrz neuv\u011b\u0159iteln\u011b t\u011b\u017ek\u00e9 a konzistentn\u00ed tr\u00e9ninky, navzdory stavb\u011b m\u00e9ho t\u011bla.\u201c<\/strong><\/em>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doggcrapp a z\u00e1kladn\u00ed principy:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>T\u011b\u017ek\u00e9 progresivn\u00ed v\u00e1hy<\/li><li>Men\u0161\u00ed po\u010det cvik\u016f, ale vy\u0161\u0161\u00ed frekvence tr\u00e9ninku<\/li><li>Tr\u00e9nink s p\u0159est\u00e1vkami mezi opakov\u00e1n\u00edmi, tzv.&nbsp;Rest Pause<\/li><li>Extr\u00e9mn\u00ed stre\u010dink<\/li><li>\u017d\u00e1dn\u00e9 sacharidy pozd\u011b ve\u010der<\/li><li>Rann\u00ed kardio cvi\u010den\u00ed<\/li><li>Vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin<\/li><li>St\u0159\u00edd\u00e1n\u00ed extr\u00e9mn\u00edho zat\u00ed\u017een\u00ed s udr\u017eov\u00e1n\u00edm s\u00edly<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-958188414.jpg\" alt=\"Doggcrapp: z\u00e1kladn\u00ed technika\" width=\"843\" height=\"562\" title=\"Doggcrapp: z\u00e1kladn\u00ed technika\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Filozofie_DC_treninku\"><\/span><strong>Filozofie DC tr\u00e9ninku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel v\u011b\u0159\u00ed, \u017ee&nbsp;<strong>neust\u00e1l\u00fd progres je nejlep\u0161\u00ed zp\u016fsob k z\u00edsk\u00e1n\u00ed po\u017eadovan\u00e9 velikosti a s\u00edly. Podle jeho n\u00e1zoru se p\u0159\u00edli\u0161 mnoho kulturist\u016fm nepoda\u0159\u00ed z\u00edskat s\u00edlu pot\u0159ebnou ke skute\u010dn\u00e9 dominantn\u00ed postav\u011b. Nap\u0159\u00edklad opakov\u00e1n\u00ed tlak\u016f s velkou \u010dinkou p\u0159ed hlavou s v\u00e1hou 90 kilogram\u016f v\u00e1s dostane jen do ur\u010dit\u00e9 \u00farovn\u011b.&nbsp;<\/strong>Je nemo\u017en\u00e9 p\u0159ej\u00edt postupn\u011b z 90 kilogram\u016f na 120 kilogram\u016f bez viditeln\u00e9ho n\u00e1r\u016fstu ramen.&nbsp;Tot\u00e9\u017e plat\u00ed i pro ostatn\u00ed komplexn\u00ed cviky. Nikdy neuvid\u00edte \u010dlov\u011bka, kter\u00fd vypad\u00e1 slab\u011b a z\u00e1rove\u0148 d\u0159epuje s v\u00e1hou 200 kilogram\u016f, \u010di prov\u00e1d\u00ed mrtv\u00e9 tahy s 250 kilogramy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to,&nbsp;<strong>abyste z\u00edskali svalovou hmotu a s\u00edlu, je pot\u0159eba d\u00e1t t\u011blu d\u016fvod k r\u016fstu a regeneraci.&nbsp;<\/strong>Pou\u017eit\u00ed t\u011b\u017ek\u00e9ho z\u00e1va\u017e\u00ed nut\u00ed v\u00e1\u0161 centr\u00e1ln\u00ed nervov\u00fd syst\u00e9m (CNS), aby pou\u017e\u00edval co nejv\u00edce svalov\u00fdch vl\u00e1ken. Prost\u0159ednictv\u00edm principu postupn\u00e9ho zat\u011b\u017eov\u00e1n\u00ed budete p\u0159id\u00e1vat na hmotnosti a\/nebo opakov\u00e1n\u00ed p\u0159i ka\u017ed\u00e9m cviku.&nbsp;Takto zajist\u00edte neust\u00e1l\u00e9 p\u0159izp\u016fsobov\u00e1n\u00ed sval\u016f a jejich r\u016fst pod stresem, kter\u00fd ur\u010dujete vy.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span>&nbsp;&nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-952810710.jpg\" alt=\"Doggcrap a po\u010det opakov\u00e1n\u00ed\" width=\"843\" height=\"562\" title=\"Doggcrap a po\u010det opakov\u00e1n\u00ed\"\/><\/figure><\/div>\n\n\n\n<p>Doggcrapp&nbsp;<strong>zahrnuje&nbsp;<\/strong><strong>ni\u017e\u0161\u00ed po\u010det cvik\u016f a vysokou frekvenci s p\u0159est\u00e1vkami mezi opakov\u00e1n\u00edmi.<\/strong>&nbsp;Jedn\u00edm z hlavn\u00edch d\u016fvod\u016f, pro\u010d nen\u00ed tento syst\u00e9m tak popul\u00e1rn\u00ed jako jin\u00e9 programy je, \u017ee zahrnuje zm\u00edn\u011bn\u00fd ni\u017e\u0161\u00ed po\u010det cvik\u016f, co\u017e je v rozpolo\u017een\u00ed s&nbsp;kulturistickou komunitou, kter\u00e1 v\u011b\u0159\u00ed, \u017ee&nbsp;<strong>vysok\u00fd po\u010det cvik\u016f je jedin\u00e1 cesta na zv\u00fd\u0161en\u00ed svalov\u00e9 hmoty.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>,,Na\u0161e svaly nemohou vid\u011bt v\u00e1hy nebo po\u010d\u00edtat opakov\u00e1n\u00ed, oni pouze jednodu\u0161e reaguj\u00ed na ,,stres\u201c.&nbsp;Pokud jsem schopen je udr\u017eet v nap\u011bt\u00ed dostate\u010dn\u011b dlouho, pro\u010d bych pot\u0159eboval p\u0159idat dal\u0161\u00ed opakov\u00e1n\u00ed nebo zv\u00fd\u0161it v\u00e1hu?\u201c<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doggcrapp je <strong>mimo\u0159\u00e1dn\u011b intenzivn\u00ed&nbsp;tr\u00e9nink.<\/strong>&nbsp;Nenechte se relativn\u011b n\u00edzk\u00fdm po\u010dtem opakov\u00e1n\u00ed p\u0159esv\u011bd\u010dit o opaku.&nbsp;<strong>P\u0159ed ka\u017ed\u00fdm cvikem budete prov\u00e1d\u011bt 3 a\u017e 5 \u0159ad submaxim\u00e1ln\u00ed intenzitou<\/strong>,&nbsp;po \u010dem\u017e n\u00e1sleduje pracovn\u00ed s\u00e9rie, kde mus\u00edte vydat maxim\u00e1ln\u00ed \u00fasil\u00ed. Po ukon\u010den\u00ed t\u00e9to s\u00e9rie byste nem\u011bli b\u00fdt schopni ud\u011blat dal\u0161\u00ed opakov\u00e1n\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-493833200_1_.jpg\" alt=\"Extr\u00e9mn\u00ed stre\u010dink\" width=\"843\" height=\"562\" title=\"Extr\u00e9mn\u00ed stre\u010dink\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treninkovy_plan_s_technikou_Doggcrapp\"><\/span><strong>Tr\u00e9ninkov\u00fd pl\u00e1n s technikou Doggcrapp<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje mnoho tr\u00e9ninkov\u00fdch pl\u00e1n\u016f, v nich\u017e m\u016f\u017eete tuto techniku vyu\u017e\u00edvat.&nbsp;P\u0159ipravili jsme si pro v\u00e1s vzorov\u00fd p\u0159\u00edklad &#8211;&nbsp;<strong>Tr\u00e9nujete t\u0159ikr\u00e1t&nbsp;t\u00fddn\u011b,<\/strong>&nbsp;ale v\u0161echny svalov\u00e9 partie si rozd\u011bl\u00edte do&nbsp;<strong>dvou odd\u011blen\u00fdch tr\u00e9nink\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tr\u00e9nink 1<\/strong>&nbsp;&#8211; nap\u0159.&nbsp;<em>hrudn\u00edk, ramena, triceps, cviky zam\u011b\u0159en\u00e9 na tlou\u0161\u0165ku a \u0161\u00ed\u0159ku zad<\/em><\/p>\n\n\n\n<p><strong>Tr\u00e9nink 2<\/strong>&nbsp;&#8211; nap\u0159.&nbsp;<em>biceps, p\u0159edlokt\u00ed, l\u00fdtka, kvadricepsy a hamstringy<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto splitu&nbsp;<strong>procvi\u010dujete nejt\u011b\u017e\u0161\u00ed svalov\u00e9 partie na konci sv\u00e9ho&nbsp;tr\u00e9ninku<\/strong>.&nbsp;Tyto tr\u00e9ninky se st\u0159\u00eddaj\u00ed t\u0159ikr\u00e1t b\u011bhem 2 t\u00fddn\u016f.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pond\u011bl\u00ed (tr\u00e9nink 1)<\/li><li>St\u0159eda (tr\u00e9nink 2)<\/li><li>P\u00e1tek (tr\u00e9nink 1)<\/li><li>Pond\u011bl\u00ed (tr\u00e9nink 2)<\/li><li>St\u0159eda (tr\u00e9nink 1)<\/li><li>P\u00e1tek (tr\u00e9nink 2)&nbsp;&nbsp; &nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento zp\u016fsob st\u0159\u00edd\u00e1n\u00ed tr\u00e9nink\u016f&nbsp;<strong>buduje \u010distou svalovou hmotu<\/strong>.&nbsp;Zat\u00edmco jin\u00ed lid\u00e9 v&nbsp;posilovn\u011b cvi\u010d\u00ed hrudn\u00edk v pond\u011bl\u00ed a n\u00e1sledn\u011b \u010dekaj\u00ed t\u00fdden, dokud ho neprocvi\u010d\u00ed znovu,&nbsp;<strong>vy budete hrudn\u00edk tr\u00e9novat 3x b\u011bhem dvou t\u00fddn\u016f.<\/strong> Jin\u00fdmi slovy, ostatn\u00ed budou procvi\u010dovat hrudn\u00edk 52x za rok a jejich svaly porostou 52x.&nbsp;Naopak vy ho procvi\u010d\u00edte 78x do roka a tomuto \u010d\u00edslu bude p\u0159\u00edslu\u0161et i n\u00e1sobek va\u0161eho svalov\u00e9ho r\u016fstu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/back-to-the-gym-how-to-train.jpg\" alt=\"Tr\u00e9ninkov\u00fd pl\u00e1n s technikou Doggcrapp\" width=\"843\" height=\"562\" title=\"Tr\u00e9ninkov\u00fd pl\u00e1n s technikou Doggcrapp\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zvolte_si_3_oblibene_cviky\"><\/span><strong>Zvolte si 3 obl\u00edben\u00e9 cviky<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel doporu\u010duje, abyste si&nbsp;<strong>vybrali 3 libovoln\u00e9 cviky na ka\u017edou svalovou partii,<\/strong><strong>&nbsp;kter\u00e9 budete st\u0159\u00eddat&nbsp;b\u011bhem dvou t\u00fddn\u016f<\/strong>.&nbsp;Nap\u0159\u00edklad z cvik\u016f na hrudn\u00edk si m\u016f\u017eete zvolit tlaky na \u0161ikm\u00e9 lavi\u010dce, benchpress na negativn\u011b naklon\u011bn\u00e9 lavi\u010dce (hlavou dol\u016f) a rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami.<strong>Dr\u017ete se t\u011bchto cvik\u016f, dokud nep\u0159estanete p\u0159id\u00e1vat v\u00e1hu na ka\u017ed\u00fd z nich.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rozd\u011blen\u00ed tr\u00e9nink\u016f&nbsp;<\/strong><strong>na hrudn\u00edk<\/strong>&nbsp;by&nbsp;vypadalo n\u00e1sledovn\u011b:<\/p>\n\n\n\n<p><strong>Pond\u011bl\u00ed<\/strong>&nbsp;&#8211;&nbsp;<em>tlaky na \u0161ikm\u00e9 lavi\u010dce<\/em><\/p>\n\n\n\n<p><strong>P\u00e1tek<\/strong>&nbsp;&#8211;&nbsp;<em>bench press &nbsp;na negativn\u011b naklon\u011bn\u00e9 lavi\u010dce (hlavou dol\u016f)<\/em><\/p>\n\n\n\n<p><strong>St\u0159eda<\/strong>&nbsp;&#8211;&nbsp;<em>rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_je_dulezite_vykonavat_stejne_cviky\"><\/span><strong>Pro\u010d je d\u016fle\u017eit\u00e9 vykon\u00e1vat stejn\u00e9 cviky?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abyste naplno vyu\u017eili DC tr\u00e9nink, je prvo\u0159ad\u00e9, <strong>abyste si zapisovali z\u00e1va\u017e\u00ed, kter\u00e9 jste pou\u017eili, stejn\u011b tak i po\u010det opakov\u00e1n\u00ed hlavn\u00ed s\u00e9rie do den\u00edku, nebo&nbsp;aplikace.<\/strong> Pr\u00e1v\u011b zapisov\u00e1n\u00ed jednotliv\u00fdch cvik\u016f v\u00e1m uk\u00e1\u017ee, jak postupujete a tak\u00e9<strong>&nbsp;v\u00e1s bude upozor\u0148ovat na spr\u00e1vn\u00e9 dodr\u017eov\u00e1n\u00ed DC techniky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee pokud&nbsp;<strong>provedete 11 opakov\u00e1n\u00ed na bench pressu se 100 kilogramov\u00fdm z\u00e1va\u017e\u00edm, p\u0159\u00ed\u0161t\u011b, kdy\u017e budete d\u011blat tent\u00fd\u017e cvik (za 2 t\u00fddny), budete muset ud\u011blat bu\u010f v\u00edce ne\u017e 11 opakov\u00e1n\u00ed se stejnou v\u00e1hou<\/strong>, nebo pou\u017e\u00edt v\u00edce ne\u017e 100 kilogram\u016f na stejn\u00fd po\u010det opakov\u00e1n\u00ed.&nbsp;Rovn\u011b\u017e m\u016f\u017eete zv\u00fd\u0161it z\u00e1va\u017e\u00ed i po\u010det opakov\u00e1n\u00ed v&nbsp;jednom tr\u00e9ninku. Pokud se v\u00e1m nepoda\u0159\u00ed p\u0159ekonat v\u00e1\u0161 posledn\u00ed v\u00fdkon, ztrat\u00edte cvik a mus\u00edte ho nahradit jin\u00fdm.&nbsp;O toto je filozofie DC tr\u00e9ninku o n\u011bco v\u00edce seri\u00f3zn\u011bj\u0161\u00ed ne\u017e jin\u00e9 tr\u00e9ninkov\u00e9 pl\u00e1ny.&nbsp;<strong>V\u00fdhodou je i to, \u017ee&nbsp;<\/strong><strong>v\u00e1\u0161 progres m\u00e1te dopodrobna zaznamen\u00e1n.&nbsp;<\/strong>M\u016f\u017eete si prohl\u00e9dnout, jak\u00fd byl v\u00e1\u0161 v\u00fdkon p\u0159ed 6 m\u011bs\u00edci, a o kolik jste se za tu dobu zlep\u0161ili.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-614536236.jpg\" alt=\"Doggcrapp tr\u00e9nink\" width=\"843\" height=\"562\" title=\"Doggcrapp tr\u00e9nink - jak na n\u011bj\"\/><\/figure><\/div>\n\n\n\n<p>Co odrazuje mnoh\u00e9 od DC tr\u00e9ninku je fakt,<strong>&nbsp;\u017ee&nbsp;<\/strong><strong>m\u00e1te jen jednu pracovn\u00ed s\u00e9rii z&nbsp;jednoho cviku na svalovou partii, kterou byste m\u011bli prov\u00e9st do \u00fapln\u00e9ho selh\u00e1n\u00ed.<\/strong>&nbsp;DC tr\u00e9nink se podob\u00e1 syst\u00e9mu cvi\u010den\u00ed, kter\u00fd pou\u017e\u00edval zn\u00e1m\u00fd Mr.&nbsp;Olympia Dorian Yates.&nbsp;<strong>Pracovn\u00ed s\u00e9rie by m\u011bla b\u00fdt ta nejt\u011b\u017e\u0161\u00ed, kterou jste kdy ud\u011blali.<\/strong>&nbsp;V\u011bt\u0161ina cvik\u016f mus\u00ed b\u00fdt provedena s&nbsp;p\u0159est\u00e1vkami mezi opakov\u00e1n\u00edmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>,,Pro mnoh\u00e9 je kulturistika o posedlosti a tlaku, m\u00edsto deduktivn\u00edho uva\u017eov\u00e1n\u00ed.&nbsp;Byl bych r\u00e1d, kdyby lid\u00e9 za\u010dali p\u0159em\u00fd\u0161let o tom, jak se dostat z bodu A do bodu B co nejkrat\u0161\u00ed cestou. Netvrd\u00edm, \u017ee jsem vybudoval nejlep\u0161\u00ed cestu na nab\u00edr\u00e1n\u00ed sval\u016f, ale dok\u00e1zal jsem, \u017ee je to mo\u017en\u00e9 urychlit.\u201c&nbsp;<\/strong><\/em><span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-485265488.jpg\" alt=\" Tr\u00e9nujete t\u0159ikr\u00e1t t\u00fddn\u011b, ale v\u0161echny svalov\u00e9 partie si rozd\u011bl\u00edte do dvou odd\u011blen\u00fdch tr\u00e9nink\u016f. \" width=\"843\" height=\"562\" title=\" Tr\u00e9nujete t\u0159ikr\u00e1t t\u00fddn\u011b, ale v\u0161echny svalov\u00e9 partie si rozd\u011bl\u00edte do dvou odd\u011blen\u00fdch tr\u00e9nink\u016f. \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rozcvicka\"><\/span><strong>Rozcvi\u010dka<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e provedete&nbsp;va\u0161i hlavn\u00ed\/pracuj\u00edc\u00ed s\u00e9rii,<strong>&nbsp;je pot\u0159eba, abyste se po\u0159\u00e1dn\u011b rozcvi\u010dili a prokrvili svalovou partii,&nbsp;kterou&nbsp;budete&nbsp;procvi\u010dovat.<\/strong> Rozcvi\u010dov\u00e1n\u00ed je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 p\u0159i DC tr\u00e9ninku, aby nedo\u0161lo ke zran\u011bn\u00edm b\u011bhem pou\u017e\u00edv\u00e1n\u00ed extr\u00e9mn\u00ed z\u00e1t\u011b\u017ee.<strong>&nbsp;Proto prove\u010fte tolik rozcvi\u010dkov\u00fdch s\u00e9ri\u00ed, kolik jen pot\u0159ebujete<\/strong>&nbsp;na to, abyste se p\u0159ipravili na hlavn\u00ed, nejd\u016fle\u017eit\u011bj\u0161\u00ed s\u00e9rii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478985480.jpg\" alt=\"Doggcrapp rozcvi\u010dka\" width=\"843\" height=\"562\" title=\"Doggcrapp rozcvi\u010dka\"\/><\/figure><\/div>\n\n\n\n<p>Vysv\u011btl\u00edme si to<strong>&nbsp;na&nbsp;<\/strong><strong>n\u00e1sleduj\u00edc\u00edm p\u0159\u00edkladu:<\/strong><\/p>\n\n\n\n<p>V\u00e1\u0161 c\u00edl je ud\u011blat d\u0159epy s obouru\u010dn\u00ed \u010dinkou s v\u00e1hou 150 kilogram\u016f p\u0159i po\u010dtu opakov\u00e1n\u00ed 15 a\u017e 20.&nbsp;<strong>P\u0159edt\u00edm ne\u017e za\u010dnete tuto s\u00e9rii vykon\u00e1vat, m\u011bli byste ud\u011blat alespo\u0148 5 s\u00e9ri\u00ed na rozcvi\u010dku<\/strong><strong>&nbsp;s pou\u017eit\u00edm 70, 80, 90,&nbsp;100 a&nbsp;120 kilogram\u016f.<\/strong>&nbsp;Na men\u0161\u00ed svalov\u00e9 partie, jako je nap\u0159\u00edklad biceps, v\u00e1m budou sta\u010dit dv\u011b rozcvi\u010dkov\u00e9 s\u00e9rie, proto\u017ee biceps slou\u017e\u00ed i jako pomocn\u00fd sval p\u0159i v\u00edce jin\u00fdch cvic\u00edch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doggcrap_a_pocet_opakovani\"><\/span><strong>Doggcrap a po\u010det opakov\u00e1n\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po proveden\u00ed rozcvi\u010dkov\u00fdch s\u00e9ri\u00ed si&nbsp;<strong>zvolte v\u00e1hu na posledn\u00ed hlavn\u00ed s\u00e9rii.<\/strong> Prove\u010fte tolik opakov\u00e1n\u00ed, kolik je mo\u017en\u00e9, dokud se nedostanete do selh\u00e1n\u00ed.&nbsp;Na vrchn\u00ed \u010d\u00e1st t\u011bla je po\u010det s\u00e9ri\u00ed v rozmez\u00ed 10 a\u017e 15 opakov\u00e1n\u00ed a na nohy 15 a\u017e 20 opakov\u00e1n\u00ed.&nbsp;Tuto s\u00e9rii si pot\u0159ebujete&nbsp;<strong>rozd\u011blit na 3 \u010d\u00e1sti s p\u0159est\u00e1vkou&nbsp;trvaj\u00edc\u00ed 10 a\u017e 15 hlubok\u00fdch n\u00e1dech\u016f<\/strong>.&nbsp;Nap\u0159\u00edklad bench press na \u0161ikm\u00e9 lavi\u010dce s obouru\u010dn\u00ed ty\u010d\u00ed p\u0159i 10 a\u017e 15 opakov\u00e1n\u00ed by mohl vypadat n\u00e1sledovn\u011b:&nbsp;7 a\u017e 8 opakov\u00e1n\u00ed do selh\u00e1n\u00ed, slo\u017e\u00edte v\u00e1hu, p\u0159est\u00e1vka, dal\u0161\u00ed 2 a\u017e 4 opakov\u00e1n\u00ed,&nbsp;p\u0159est\u00e1vka, a posledn\u00ed 1 a\u017e 2 opakov\u00e1n\u00ed.&nbsp;P\u0159esto\u017ee se jedn\u00e1 o jednu pracovn\u00ed s\u00e9rii, pomoc\u00ed kr\u00e1tk\u00e9 p\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi jsou to vlastn\u011b t\u0159i rychl\u00e9 pracovn\u00ed s\u00e9rie proveden\u00e9 za sebou.&nbsp;<strong>B\u011bhem p\u0159est\u00e1vky nemus\u00edte z\u016fstat pod z\u00e1t\u011b\u017e\u00ed,&nbsp;nebo nad\u00e1le dr\u017eet&nbsp;z\u00e1va\u017e\u00ed.<\/strong> C\u00edlem hlubok\u00fdch n\u00e1dech\u016f je&nbsp;<strong>roz\u0161\u00ed\u0159it br\u00e1nici&nbsp;co nejv\u00edce, a t\u00edm maximalizovat p\u0159\u00edjem kysl\u00edku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jsou ur\u010dit\u00e9&nbsp;<strong>v\u00fdjimky ohledn\u011b p\u0159est\u00e1vek mezi cviky.<\/strong>&nbsp;Slo\u017eit\u00e9 cviky, jako jsou p\u0159\u00edtahy<strong>&nbsp;obouru\u010dn\u00ed \u010dinky v p\u0159edklonu, d\u0159epy \u010di mrtv\u00e9 tahy, jsou rozd\u011bleny na 2&nbsp;s\u00e9rie<\/strong>.&nbsp;V prvn\u00ed s\u00e9rii byste m\u011bli prov\u00e9st 8 a\u017e 10 opakov\u00e1n\u00ed, a n\u00e1sledn\u011b si d\u00e1t&nbsp;p\u0159est\u00e1vku p\u0159ibli\u017en\u011b 30 sekund. Hned na to byste m\u011bli pokra\u010dovat v druh\u00e9 s\u00e9rii, p\u0159i\u010dem\u017e dohromady byste m\u011bli prov\u00e9st 15 a\u017e 20 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/HardHeavyAndSmart_620x4452.jpg\" alt=\"Doggcrapp: tr\u00e9nink zam\u011b\u0159en\u00fd na nab\u00edr\u00e1n\u00ed sval\u016f a s\u00edly \" width=\"843\" height=\"562\" title=\"Doggcrapp: tr\u00e9nink zam\u011b\u0159en\u00fd na nab\u00edr\u00e1n\u00ed sval\u016f a s\u00edly \"\/><\/figure><\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priklad_treninkoveho_splitu\"><\/span><strong>P\u0159\u00edklad tr\u00e9ninkov\u00e9ho splitu:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pond\u011bl\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>tlaky na \u0161ikm\u00e9 lavi\u010dce<\/li><li>tlaky s velkou \u010dinkou p\u0159ed hlavou ve stoje<\/li><li>bench press s \u00fazk\u00fdm \u00fachopem<\/li><li>p\u0159\u00edtahy vsed\u011b p\u0159es horn\u00ed kladku k hrudn\u00edku<\/li><li>mrtv\u00fd tah<\/li><\/ul>\n\n\n\n<p><strong>St\u0159eda<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>bicepsov\u00e9 zdvihy s velkou \u010dinkou<\/li><li>kladivov\u00e9 zdvihy s jednoru\u010dkami<\/li><li>v\u00fdpony vsed\u011b<\/li><li>zakop\u00e1v\u00e1n\u00ed<\/li><li>hlubok\u00fd d\u0159ep s \u010dinkou za hlavou<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u00e1tek<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>tlak vle\u017ee na negativn\u011b naklon\u011bn\u00e9 lavi\u010dce hlavou dol\u016f p\u0159i 15 a\u017e 30 stupn\u00edch<\/li><li>tlak s jednoru\u010dkami vsed\u011b<\/li><li>kliky na bradlech s v\u00e1hou<\/li><li>shyby s podhmatem s v\u00e1hou<\/li><li>p\u0159\u00edtahy s velkou \u010dinkou v p\u0159edklonu<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Extremni_strecink\"><\/span><strong>Extr\u00e9mn\u00ed stre\u010dink<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud je extr\u00e9mn\u00ed stre\u010dink proveden spr\u00e1vn\u011b:&nbsp;<strong>zotavuje a zv\u011bt\u0161uje svaly.<\/strong>&nbsp;Extr\u00e9mn\u00ed stre\u010dink by m\u011bl b\u00fdt proveden&nbsp;a\u017e po tr\u00e9ninku a m\u011bl by zahrnovat v\u0161echny svalov\u00e9 partie.&nbsp;Nap\u0159\u00edklad, pokud dokon\u010d\u00edte s\u00e9rii tlak\u016f na \u0161ikm\u00e9 lavi\u010dce, pokra\u010dujte dal\u0161\u00ed s\u00e9ri\u00ed s relativn\u011b t\u011b\u017ek\u00fdm z\u00e1va\u017e\u00edm. Zhluboka se nadechn\u011bte a zadr\u017ete dech na 10 sekund.&nbsp;N\u00e1sledn\u011b vydechn\u011bte a pokuste se dostat do co nejhlub\u0161\u00edho stre\u010dinku a setrvat v n\u011bm p\u0159ibli\u017en\u011b 45 a\u017e 50 sekund.&nbsp;I p\u0159esto, \u017ee v\u00e1s to bude extr\u00e9mn\u011b bolet,&nbsp;<strong>c\u00edlem extr\u00e9mn\u00edho stre\u010dinku je roz\u0161\u00ed\u0159it svalov\u00e1 vl\u00e1kna, \u010d\u00edm\u017e se zvy\u0161uje potenci\u00e1l pro roz\u0161\u00ed\u0159en\u00ed a vypln\u011bn\u00ed sval\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>L\u00fdtka<\/strong>&nbsp;&#8211; na stroji ur\u010den\u00e9m na v\u00fdpony vestoje si zvolte st\u0159edn\u00ed z\u00e1t\u011b\u017e.&nbsp;<strong>Pomalu zat\u011b\u017eujte sval extenz\u00ed&nbsp;(roztahov\u00e1n\u00edm).<\/strong>&nbsp;Tuto pozici udr\u017eujte alespo\u0148 60 sekund.&nbsp;Nezapome\u0148te zhluboka d\u00fdchat b\u011bhem cel\u00e9ho stre\u010dinku,&nbsp;abyste dos\u00e1hli maxim\u00e1ln\u00edho uvoln\u011bn\u00ed svalu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po&nbsp;docvi\u010den\u00ed l\u00fdtek&nbsp;<strong>um\u00edst\u011bte p\u0159ed sebe obouru\u010dn\u00ed ty\u010d do v\u00fd\u0161ky,<\/strong><strong>&nbsp;kterou pova\u017eujete za dostate\u010dn\u011b vysokou, abyste provedli n\u00e1sleduj\u00edc\u00ed stre\u010dink.<\/strong>&nbsp;Postavte se tv\u00e1\u0159\u00ed k ty\u010di, dejte si pravou nohu nahoru na ty\u010d. Va\u0161e z\u00e1da by m\u011bla z\u016fstat vyrovnan\u00e1 a v lev\u00e9 noze byste m\u011bli poci\u0165ovat po celou dobu a\u017e trochu nep\u0159\u00edjemnou bolest.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-517308282.jpg\" alt=\"Doggcrapp cviky\" width=\"843\" height=\"562\" title=\"Doggcrapp cviky\"\/><\/figure><\/div>\n\n\n\n<p><strong>Kvadricepsy<\/strong>&nbsp;&#8211; za\u010dnete stejn\u011b jako p\u0159i l\u00fdtk\u00e1ch.&nbsp;V tomto p\u0159\u00edpad\u011b si v\u0161ak ned\u00e1te nohu na ty\u010d, ale chyt\u00edte se j\u00ed ob\u011bma rukama na \u0161\u00ed\u0159ku&nbsp;ramen,&nbsp;st\u0159ed t\u011bla byste m\u011bli m\u00edt pod ty\u010d\u00ed a nohu sm\u011b\u0159uj\u00ed vp\u0159ed.&nbsp;Je pot\u0159eba, abyste st\u00e1li na \u0161pi\u010dk\u00e1ch nohou.<strong>&nbsp;\u010c\u00edm v\u00edce se budete sna\u017eit posouvat v t\u00e9to pozici vp\u0159ed, o to v\u00edc by v\u00e1s stre\u010dink m\u011bl bolet.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1da<\/strong>&nbsp;&#8211; \u0161irok\u00fdm \u00fachopem se&nbsp;zav\u011bste na hrazdu a sna\u017ete se udr\u017eet v po\u010d\u00e1te\u010dn\u00ed pozici cviku, tedy s vyrovnan\u00fdma rukama.&nbsp;<strong>Pokud takto bez probl\u00e9m\u016f vydr\u017e\u00edte v\u00edce ne\u017e 60 sekund, p\u0159idejte si z\u00e1va\u017e\u00ed.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-479009610.jpg\" alt=\"Doggcrapp: z\u00e1da a ramena tr\u00e9nink\" width=\"843\" title=\"Doggcrapp: z\u00e1da a ramena tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<p><strong>Hrudn\u00edk<\/strong>&nbsp;&#8211; postupujte stejn\u011b, jako kdybyste&nbsp;<strong>d\u011blali&nbsp;<\/strong><strong>rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami na pozitivn\u011b naklon\u011bn\u00e9&nbsp;lavi\u010dce.<\/strong>&nbsp;Pou\u017eijte p\u0159ibli\u017en\u011b polovinu v\u00e1hy, kterou pou\u017e\u00edv\u00e1te p\u0159i pracovn\u00ed s\u00e9rii. Po\u010d\u00e1te\u010dn\u00ed pozice je s nata\u017een\u00fdma rukama p\u0159ed hlavou.&nbsp;Pomalu spou\u0161t\u011bjte z\u00e1va\u017e\u00ed,&nbsp;dokud nedos\u00e1hnete kone\u010dn\u00e9 pozici rozpa\u017eov\u00e1n\u00ed.&nbsp;Zde se sna\u017ete znovu udr\u017eet z\u00e1va\u017e\u00ed alespo\u0148 po dobu 60 sekund.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ramena<\/strong>&nbsp;&#8211; nastavte si obouru\u010dn\u00ed ty\u010d na multipress stroji&nbsp;p\u0159ibli\u017en\u011b do v\u00fd\u0161ky va\u0161ich ramen a postavte se z\u00e1dy k ty\u010di.&nbsp;<strong>Podhmatem uchopte ty\u010d ob\u011bma rukama.<\/strong>&nbsp;B\u011bhem dr\u017een\u00ed se sna\u017ete dostat co nejd\u00e1le od ty\u010de.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biceps<\/strong>&nbsp;&#8211; postup je stejn\u00fd jako u ramenou,&nbsp;<strong>jedin\u00fd rozd\u00edl je v tom, \u017ee ty\u010d chyt\u00edte nadhmatem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Triceps<\/strong>&nbsp;&#8211; vezm\u011bte si jednoru\u010dn\u00ed \u010dinku se st\u0159edn\u00ed z\u00e1t\u011b\u017e\u00ed. <strong>Vsed\u011b v pozici tricepsov\u00e9ho zdvihu obouru\u010dn\u011b spou\u0161t\u011bjte pomalu v\u00e1hu do extenze&nbsp;svalu.<\/strong>Triceps udr\u017eujte ve stre\u010dinku pod z\u00e1t\u011b\u017e\u00ed asi 60 sekund.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>,,DC tr\u00e9nink doporu\u010duji vyst\u0159\u00eddat po \u0161esti a\u017e osmi t\u00fddnech s 10 a\u017e 14-denn\u00ed udr\u017eovac\u00ed f\u00e1z\u00ed. V tomto obdob\u00ed m\u016f\u017eete odstranit jedno j\u00eddlo z j\u00eddeln\u00ed\u010dku a tr\u00e9ninky prov\u00e1d\u011bt jen na udr\u017een\u00ed v\u00e1hy.&nbsp;Jde o to, abyste se zcela zotavili a psychicky p\u0159ipravili na dal\u0161\u00edch 6 a\u017e 8 t\u00fddn\u016f tvrd\u00e9ho tr\u00e9ninku.\u201c<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<strong>Kardio<\/strong><\/p>\n\n\n\n<p>Kardio cvi\u010den\u00ed&nbsp;je pro techniku Doggcrapp dal\u0161\u00edm d\u016fle\u017eit\u00fdm elementem, kter\u00fd byste nem\u011bli vynechat.&nbsp;<strong>Jeliko\u017e samotn\u00e9 tr\u00e9ninky jsou velmi intenzivn\u00ed, kardio cvi\u010den\u00ed bychom m\u011bli prov\u00e1d\u011bt b\u011bhem oddechov\u00fdch dn\u016f<\/strong>.&nbsp;Trudel doporu\u010duje 3 a\u017e 4 kardio tr\u00e9ninky s&nbsp;n\u00edzkou intenzitou za t\u00fdden,&nbsp;a to v rozsahu 30 a\u017e 40 minut.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trudel rovn\u011b\u017e v\u011b\u0159\u00ed tomu, \u017ee takzvan\u00e9&nbsp;<em><strong>,,fasted kardio\u201c<\/strong><\/em>&nbsp;neboli kardio cvi\u010den\u00ed s&nbsp;pr\u00e1zdn\u00fdm \u017ealudkem je nejlep\u0161\u00ed, proto\u017ee se m\u00edsto glykogenu m\u011bn\u00ed na energii tuk.&nbsp;P\u0159i kardiu v\u0161ak nen\u00ed nutn\u00e9 ani to, abyste nav\u0161t\u00edvili posilovnu.&nbsp;Oby\u010dejn\u00e1 proch\u00e1zka \u010di rychl\u00e1 ch\u016fze jsou skv\u011blou alternativou.&nbsp;<strong>Trudel je tak\u00e9 zcela proti vysoce intenzivn\u00edmu kardio tr\u00e9ninku&nbsp;a v\u011b\u0159\u00ed, \u017ee takov\u00e1 forma tr\u00e9ninku je a\u017e p\u0159\u00edli\u0161 intenzivn\u00ed a neposkytne t\u011blu adekv\u00e1tn\u00ed zotaven\u00ed.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-822194608.jpg\" alt=\"Fasted kardio tr\u00e9nink\" width=\"843\" height=\"562\" title=\"Fasted kardio tr\u00e9nink\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaklady_nutricni_filozofie_DC\"><\/span><strong>Z\u00e1klady nutri\u010dn\u00ed filozofie DC<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Zv\u00fd\u0161it p\u0159\u00edjem b\u00edlkovin na&nbsp;1,5 a\u017e&nbsp;2 gramy&nbsp;na kilogram t\u011blesn\u00e9 hmotnosti.<\/li><li>Zv\u00fd\u0161it p\u0159\u00edjem tekutin v z\u00e1vislosti na mno\u017estv\u00ed b\u00edlkovin.&nbsp;Pokud nap\u0159\u00edklad p\u0159ijmete&nbsp;1,5 gramu&nbsp;b\u00edlkovin na kilogram va\u0161\u00ed t\u011blesn\u00e9 hmotnosti, m\u011bli byste vyp\u00edt alespo\u0148&nbsp;5 l&nbsp;vody za den.<\/li><li>Krom\u011b sacharid\u016f, kter\u00e9 p\u0159ijmete p\u0159\u00edmo po tr\u00e9ninku, byste nem\u011bli p\u0159ijmout \u017e\u00e1dn\u00e9 dal\u0161\u00ed sacharidy po 18-t\u00e9 hodin\u011b ve\u010der.&nbsp;Je to zejm\u00e9na kv\u016fli tomu, aby va\u0161e rann\u00ed kardio bylo provedeno se sn\u00ed\u017een\u00fdm glykogenov\u00fdm levelem.<\/li><li>Kombinujte b\u00edlkoviny se sacharidy nebo s tuky.&nbsp;Sna\u017ete se vyhnout velk\u00e9mu mno\u017estv\u00ed t\u011bchto t\u0159\u00ed makro\u017eivin v jednom j\u00eddle.&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-533312369.jpg\" alt=\"Kombinujte b\u00edlkoviny a sacharidy \" width=\"843\" height=\"562\" title=\"Kombinujte b\u00edlkoviny a sacharidy \"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>J\u00eddla, kter\u00e1 obsahuj\u00ed <a href=\"https:\/\/gymbeam.cz\/proteiny\" class=\"ek-link\">proteiny<\/a> a sacharidy, jsou v\u011bt\u0161inou konzumov\u00e1na takto: nejprve proteiny, vl\u00e1knina a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina <\/a>jako druh\u00e1, a posledn\u00edmi jsou sacharidy. Tato posloupnost je velmi jednoduch\u00e1, proto\u017ee po polovin\u011b steaku, sal\u00e1tu a brokolici jste tak pln\u00ed, \u017ee nesn\u00edte v\u0161echny sacharidy. <\/li><li>Pokud jste citliv\u00ed na sacharidy, m\u011bli byste se poradit s v\u00fd\u017eivov\u00fdm poradcem \u010di va\u0161im tren\u00e9rem, kter\u00fd v\u00e1m p\u0159iprav\u00ed vhodn\u00fd j\u00eddeln\u00ed\u010dek. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-873110770.jpg\" alt=\"Doggcrapp, zkr\u00e1cen\u011b DC, je tr\u00e9ninkov\u00fd syst\u00e9m ur\u010den\u00fd k nab\u00edr\u00e1n\u00ed \u010dist\u00e9 svalov\u00e9 hmoty a zes\u00edlen\u00ed.\" width=\"843\" title=\"Doggcrapp, zkr\u00e1cen\u011b DC, je tr\u00e9ninkov\u00fd syst\u00e9m ur\u010den\u00fd k nab\u00edr\u00e1n\u00ed \u010dist\u00e9 svalov\u00e9 hmoty a zes\u00edlen\u00ed.\"\/><\/figure><\/div>\n\n\n\n<p><em><strong>,,V podstat\u011b se sna\u017ete p\u0159im\u011bt va\u0161e t\u011blo r\u016fst co nejv\u00edce, a z\u00e1rove\u0148 sp\u00e1lit tuk.\u201c<\/strong><\/em>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trudel tr\u00e9noval&nbsp;klienty&nbsp;<strong>r\u016fzn\u00fdch velikost\u00ed a typ\u016f postavy a prohla\u0161uje, \u017ee s ka\u017ed\u00fdm z&nbsp;nich dos\u00e1hl z\u00e1vid\u011bn\u00edhodn\u00fdch v\u00fdsledk\u016f.<\/strong>&nbsp;Doggcrapp je ur\u010den pro extr\u00e9mn\u00ed r\u016fst sval\u016f a&nbsp;nen\u00ed vhodn\u00fd pro ty, kte\u0159\u00ed necht\u011bj\u00ed b\u00fdt seri\u00f3zn\u00edmi bodybuildery.&nbsp;P\u0159esto\u017ee&nbsp;nejde o klasick\u00fd objemov\u00fd tr\u00e9nink kulturist\u016f, hlavn\u00ed s\u00e9rie se prov\u00e1d\u011bj\u00ed mimo\u0159\u00e1dn\u011b intenzivn\u011b a vy\u017eaduj\u00ed ment\u00e1ln\u00ed s\u00edlu a discipl\u00ednu.&nbsp;Obsah b\u00edlkovin, kter\u00fd pot\u0159ebujete konzumovat, v\u00e1s udr\u017e\u00ed na uzd\u011b. Trudel tvrd\u00ed, \u017ee<strong>&nbsp;DC syst\u00e9m nedok\u00e1\u017ee oklamat, proto\u017ee se zjednodu\u0161enou verz\u00ed nedos\u00e1hnete stejn\u00fdch v\u00fdsledk\u016f<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak\u00fd je v\u00e1\u0161 n\u00e1zor na DC tr\u00e9nink?&nbsp;<strong>Dali byste mu \u0161anci, nebo rad\u011bji procvi\u010dujete svalov\u00e9 partie v\u00edce cviky?<\/strong>&nbsp;Napi\u0161te n\u00e1m do koment\u00e1\u0159\u016f, jak\u00fd tr\u00e9ninkov\u00fd syst\u00e9m na budov\u00e1n\u00ed sval\u016f pou\u017e\u00edv\u00e1te.&nbsp;Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho <strong>podpo\u0159it sd\u00edlen\u00edm.<\/strong><\/p>\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\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Doggcrapp je tr\u00e9ninkov\u00e1 technika zam\u011b\u0159en\u00e1 na nab\u00edr\u00e1n\u00ed \u010dist\u00e9 svalov\u00e9 hmoty a s\u00edly. Zjist\u011bte, jak vyu\u017eijete vysokou intenzitu a ni\u017e\u0161\u00ed po\u010det cvik\u016f pro lep\u0161\u00ed v\u00fdsledky!<\/p>\n","protected":false},"author":25,"featured_media":107712,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6885,7185,7479,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168030","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-motivace","9":"tag-rust-svalove-hmoty","10":"tag-trenink","11":"tag-znami-sportovci-cs","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>Doggcrapp: tr\u00e9nink zam\u011b\u0159en\u00fd na nab\u00edr\u00e1n\u00ed sval\u016f a s\u00edly - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Doggcrapp je tr\u00e9ninkov\u00e1 technika zam\u011b\u0159en\u00e1 na nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty a s\u00edly. 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