{"id":168330,"date":"2017-04-05T00:00:00","date_gmt":"2017-04-04T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/erko-jun-interview-treninkova-rutina-a-strava\/"},"modified":"2022-12-29T12:37:56","modified_gmt":"2022-12-29T11:37:56","slug":"erko-jun-interview-treninkova-rutina-a-strava","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/erko-jun-interview-treninkova-rutina-a-strava\/","title":{"rendered":"Erko Jun: interview, tr\u00e9ninkov\u00e1 rutina a strava"},"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\/erko-jun-interview-treninkova-rutina-a-strava\/#Jak_a_kdy_si_zacal_trenovat\" title=\"Jak a kdy si za\u010dal tr\u00e9novat?\">Jak a kdy si za\u010dal tr\u00e9novat?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Jake_chyby_si_delal_jako_novacek\" title=\"Jak\u00e9 chyby si d\u011blal jako nov\u00e1\u010dek?\">Jak\u00e9 chyby si d\u011blal jako nov\u00e1\u010dek?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Poslouchas_pri_treninku_hudbu_ktera_te_vyburcuje_k_lepsim_vykonum\" title=\"Poslouch\u00e1\u0161 p\u0159i tr\u00e9ninku hudbu, kter\u00e1 t\u011b vyburcuje k lep\u0161\u00edm v\u00fdkon\u016fm?\">Poslouch\u00e1\u0161 p\u0159i tr\u00e9ninku hudbu, kter\u00e1 t\u011b vyburcuje k lep\u0161\u00edm v\u00fdkon\u016fm?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Vime_ze_motivace_je_klicem_ale_jak_zustat_namotivovani\" title=\"V\u00edme, \u017ee motivace je kl\u00ed\u010dem, ale jak z\u016fstat namotivovan\u00ed?\">V\u00edme, \u017ee motivace je kl\u00ed\u010dem, ale jak z\u016fstat namotivovan\u00ed?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Jak_pristupujes_k_poslednim_opakovanim\" title=\"Jak p\u0159istupuje\u0161 k posledn\u00edm opakov\u00e1n\u00edm?\">Jak p\u0159istupuje\u0161 k posledn\u00edm opakov\u00e1n\u00edm?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Pripravujes_si_stravu_na_nekolik_dnu_dopredu_nebo_se_nejak_specialne_pripravujes_na_trenink\" title=\"P\u0159ipravuje\u0161 si stravu na n\u011bkolik dn\u016f dop\u0159edu nebo se n\u011bjak speci\u00e1ln\u011b p\u0159ipravuje\u0161 na tr\u00e9nink?\">P\u0159ipravuje\u0161 si stravu na n\u011bkolik dn\u016f dop\u0159edu nebo se n\u011bjak speci\u00e1ln\u011b p\u0159ipravuje\u0161 na tr\u00e9nink?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Stridas_objemovku_a_rysovacku_nebo_zustavas_hubeny_cely_rok\" title=\"St\u0159\u00edd\u00e1\u0161 objemovku a r\u00fdsova\u010dku nebo z\u016fst\u00e1v\u00e1\u0161 huben\u00fd cel\u00fd rok?\">St\u0159\u00edd\u00e1\u0161 objemovku a r\u00fdsova\u010dku nebo z\u016fst\u00e1v\u00e1\u0161 huben\u00fd cel\u00fd rok?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Jaky_typ_kardio_treninku_preferujes\" title=\"Jak\u00fd typ kardio tr\u00e9nink\u016f preferuje\u0161?\">Jak\u00fd typ kardio tr\u00e9nink\u016f preferuje\u0161?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Jak_vypada_tvoje_treninkova_rutina\" title=\"Jak vypad\u00e1 tvoje tr\u00e9ninkov\u00e1 rutina?\">Jak vypad\u00e1 tvoje tr\u00e9ninkov\u00e1 rutina?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Jaka_je_tva_strava_kdyz_se_chces_dostat_do_vrcholove_formy\" title=\"Jak\u00e1 je tv\u00e1 strava, kdy\u017e se chce\u0161 dostat do vrcholov\u00e9 formy?\">Jak\u00e1 je tv\u00e1 strava, kdy\u017e se chce\u0161 dostat do vrcholov\u00e9 formy?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Kdo_je_tvuj_nejoblibenejsi_sportovec_kulturista_nebo_fitness_model\" title=\"Kdo je tv\u016fj nejobl\u00edben\u011bj\u0161\u00ed sportovec, kulturista nebo fitness model?\">Kdo je tv\u016fj nejobl\u00edben\u011bj\u0161\u00ed sportovec, kulturista nebo fitness model?<\/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\/erko-jun-interview-treninkova-rutina-a-strava\/#Jake_vyzivove_doplnky_uzivas\" title=\"Jak\u00e9 v\u00fd\u017eivov\u00e9 dopl\u0148ky u\u017e\u00edv\u00e1\u0161?\">Jak\u00e9 v\u00fd\u017eivov\u00e9 dopl\u0148ky u\u017e\u00edv\u00e1\u0161?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/erko-jun-interview-treninkova-rutina-a-strava\/#Jake_3_tipy_bys_dal_nasim_ctenarum\" title=\"Jak\u00e9 3 tipy bys dal na\u0161im \u010dten\u00e1\u0159\u016fm?\">Jak\u00e9 3 tipy bys dal na\u0161im \u010dten\u00e1\u0159\u016fm?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Erko Jun je belgick\u00fd fitness model a tren\u00e9r, kter\u00fd \u017eije pro sport. Ji\u017e v \u00favodn\u00ed f\u00e1zi, kdy jeho vzhled jen trochu za\u010d\u00ednal p\u0159ipom\u00ednat to, \u010d\u00edm je nyn\u00ed, <strong>vyhr\u00e1l prvn\u00ed z jeho t\u0159\u00ed belgick\u00fdch titul\u016f juniora.<\/strong> Ve sv\u00e9 kari\u00e9\u0159e modela p\u00f3zoval p\u0159ed renomovan\u00fdmi fotografy jako jsou Luis Rafael, Dirk Alexander, Kevin De Borger. Jako fitness tren\u00e9r se specializuje na ztr\u00e1tu tuk\u016f, z\u00edsk\u00e1n\u00ed svalov\u00e9 hmoty a n\u00e1r\u016fst v\u00e1hy. Prohl\u00e9dn\u011bte si <strong>interview s ikonou jm\u00e9nem Erko Jun.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-decoration: underline;\"><strong>Dal\u0161\u00ed informace:<\/strong><\/span><\/p>\n\n\n\n<p><strong>Cel\u00e9 jm\u00e9no:<\/strong> Erko Jun<br><strong>Narozen:<\/strong> 28.06.1990<br><strong>P\u016fvod:<\/strong> Belgie<br><strong>Obl\u00edben\u00e9 cviky svalov\u00e9 partie:<\/strong> Ramena<br><strong>Obl\u00edben\u00fd cheatmeal:<\/strong> Brambory a burger<\/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=\"Jak_a_kdy_si_zacal_trenovat\"><\/span><span style=\"color: #ff6600;\">Jak a kdy si za\u010dal tr\u00e9novat?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jako mal\u00fd kluk jsem miloval bojov\u00e1 um\u011bn\u00ed. Mo\u017en\u00e1 to bylo zp\u016fsobeno i t\u00edm, \u017ee m\u011b do toho tla\u010dil m\u016fj otec, a tak jsem za\u010dal d\u011blat <strong>taekwondo, kickbox<\/strong> a nakonec jsem skon\u010dil u <strong>MMA.<\/strong> B\u011bhem puberty jsem r\u00e1d chodil ven a dost\u00e1val se do probl\u00e9m\u016f, bohu\u017eel, nebyl jsem v\u017edy zanepr\u00e1zdn\u011bn\u00fd nejlep\u0161\u00edmi a inteligentn\u00edmi v\u011bcmi. V\u017edycky jsem m\u011bl r\u00e1d kolem sebe ruch a <em>,,zl\u00fd chlapec&#8221;<\/em> bylo m\u00e9 druh\u00e9 jm\u00e9no. Ka\u017edop\u00e1dn\u011b, d\u011bkuji bohu, \u017ee jsem potkal mentora a tren\u00e9ra Billa Richardsona, kter\u00fd zm\u011bnil v\u0161echno a uk\u00e1zal mi, jak svou <strong>agresi vyu\u017e\u00edt ve sv\u016fj prosp\u011bch<\/strong> p\u0159i zved\u00e1n\u00ed z\u00e1va\u017e\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se stalo pot\u00e9, co jsem m\u011bl zran\u011bnou nohu a byl jsem 6 m\u011bs\u00edc\u016f ochrnut\u00fd. L\u00e9ka\u0159 mi \u0159ekl, \u017ee u\u017e nikdy nebudu moci pou\u017e\u00edvat nohu tak, jako d\u0159\u00edve, a poradil mi, abych <strong>za\u010dal s fitness.<\/strong> To je p\u0159esn\u011b d\u016fvod, pro\u010d jsem nakonec skon\u010dil asi v nejv\u00edce oldschoolov\u00e9 t\u011blocvi\u010dn\u011b v Antverp\u00e1ch (Belgie). Bill mi nedovolil odjet dom\u016f bez toho, ani\u017e jsem byl <strong>tot\u00e1ln\u011b rozl\u00e1man\u00fd z posilovny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158ekl mi, \u017ee m\u00e1m za\u010d\u00edt sout\u011b\u017eit, a tak <strong>z\u00edsk\u00e1m je\u0161t\u011b v\u00edce motivace<\/strong> k tomu, abych byl lep\u0161\u00ed. Tak jsem to ud\u011blal, a stal jsem se <strong>3-kr\u00e1t juniorsk\u00fdm \u0161ampi\u00f3nem<\/strong> v kulturistice. To mi nesta\u010dilo, tak jsem sout\u011b\u017eil je\u0161t\u011b na Balk\u00e1nsk\u00e9m mistrovstv\u00ed, kde jsem z\u00edskal 2. m\u00edsto a za kr\u00e1tkou dobu jsem \u0161el na Musclemania Show v Miami, kde jsem se um\u00edstil na 3. m\u00edst\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem m\u00e9ho sout\u011b\u017en\u00edho \u017eivota jsem si uv\u011bdomil, \u017ee pen\u00edze nez\u00edsk\u00e1m z vynikaj\u00edc\u00edch um\u00edst\u011bn\u00ed a trofej\u00ed. Je to v\u0161echno <strong>o prosazov\u00e1n\u00ed sebe,<\/strong> zdokonalov\u00e1n\u00ed se a o v\u0161em kolem toho, krom\u011b sout\u011b\u017ee. Tak jsem se dostal k modelingu pro r\u016fzn\u00e9 firmy a zna\u010dky. Byl jsem na 6 titulc\u00edch fitness \u010dasopis\u016f i na mezin\u00e1rodn\u00ed \u00farovni a to je pr\u00e1v\u011b to, na co jsem hrd\u00fd, proto\u017ee to bylo <strong>v\u017edy m\u00fdm snem.<\/strong> M\u00fdm c\u00edlem je uk\u00e1zat sv\u011btu, \u010deho jsem schopn\u00fd, ale i v\u0161em t\u011bm, kte\u0159\u00ed maj\u00ed sen a opravdu ho cht\u011bj\u00ed dos\u00e1hnout, \u017ee nic nen\u00ed nemo\u017en\u00e9, <strong>dokud existuje v\u016fle!<\/strong><\/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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_chyby_si_delal_jako_novacek\"><\/span><span style=\"color: #ff6600;\">Jak\u00e9 chyby si d\u011blal jako nov\u00e1\u010dek?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stejn\u011b <strong>jako v\u011bt\u0161ina nov\u00e1\u010dk\u016f,<\/strong> pot\u0159eboval jsem si pohladit ego a dr\u017eel jsem se filozofie <em>,,\u010d\u00edm t\u011b\u017e\u0161\u00ed, t\u00edm lep\u0161\u00ed&#8221;,<\/em> ale vzal si m\u011b do par\u00e1dy m\u016fj mentor Bill Richardson a uk\u00e1zal mi, \u017ee jsem se m\u00fdlil.<\/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=\"Poslouchas_pri_treninku_hudbu_ktera_te_vyburcuje_k_lepsim_vykonum\"><\/span><span style=\"color: #ff6600;\">Poslouch\u00e1\u0161 p\u0159i tr\u00e9ninku hudbu, kter\u00e1 t\u011b vyburcuje k lep\u0161\u00edm v\u00fdkon\u016fm?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne. Ale hudba, kter\u00e1 hraje v m\u00e9 posilovn\u011b je oldschool, stejn\u011b jako posilovna samotn\u00e1.<\/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=\"Vime_ze_motivace_je_klicem_ale_jak_zustat_namotivovani\"><\/span><span style=\"color: #ff6600;\">V\u00edme, \u017ee motivace je kl\u00ed\u010dem, ale jak z\u016fstat namotivovan\u00ed?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161e c\u00edle by m\u011bly b\u00fdt <strong>va\u0161\u00ed motivac\u00ed<\/strong> a kl\u00ed\u010dem k tomu, jak z\u016fstat konzistentn\u00ed. Pokud nem\u00e1te c\u00edl, m\u011bli byste si ho co nejd\u0159\u00edve ur\u010dit!<\/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=\"Jak_pristupujes_k_poslednim_opakovanim\"><\/span><span style=\"color: #ff6600;\">Jak p\u0159istupuje\u0161 k posledn\u00edm opakov\u00e1n\u00edm?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161echny tr\u00e9ninky d\u011bl\u00e1m <strong>a\u017e do selh\u00e1n\u00ed,<\/strong> opravdu u\u017e ani nepo\u010d\u00edt\u00e1m opakov\u00e1n\u00ed. Poslouch\u00e1m jen sv\u00e9 t\u011blo.<\/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=\"Pripravujes_si_stravu_na_nekolik_dnu_dopredu_nebo_se_nejak_specialne_pripravujes_na_trenink\"><\/span><span style=\"color: #ff6600;\">P\u0159ipravuje\u0161 si stravu na n\u011bkolik dn\u016f dop\u0159edu nebo se n\u011bjak speci\u00e1ln\u011b p\u0159ipravuje\u0161 na tr\u00e9nink?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jsem pan <em>,,Last minute&#8221;,<\/em> tak\u017ee vlastn\u011b v\u017edy sp\u011bch\u00e1m jen t\u011bsn\u011b p\u0159edt\u00edm, ne\u017e opou\u0161t\u00edm byt.<\/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=\"Stridas_objemovku_a_rysovacku_nebo_zustavas_hubeny_cely_rok\"><\/span><span style=\"color: #ff6600;\">St\u0159\u00edd\u00e1\u0161 objemovku a r\u00fdsova\u010dku nebo z\u016fst\u00e1v\u00e1\u0161 huben\u00fd cel\u00fd rok?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sna\u017e\u00edm se z\u016fstat huben\u00fd po cel\u00fd rok.<\/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=\"Jaky_typ_kardio_treninku_preferujes\"><\/span><span style=\"color: #ff6600;\">Jak\u00fd typ kardio tr\u00e9nink\u016f preferuje\u0161?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preferuji kr\u00e1tk\u00e9 a intenzivn\u00ed intervalov\u00e9 tr\u00e9ninky.<\/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=\"Jak_vypada_tvoje_treninkova_rutina\"><\/span><span style=\"color: #ff6600;\">Jak vypad\u00e1 tvoje tr\u00e9ninkov\u00e1 rutina?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u2022 Den 1:<\/strong> 6 cvik\u016f, kter\u00e9 m\u011bn\u00edm ka\u017ed\u00fd t\u00fdden, ramena: 3 cviky, triceps 3 cviky, l\u00fdtka.<br><strong>\u2022 Den 2:<\/strong> 6 cvik\u016f na nohy, 3 cviky na biceps.<br><strong>\u2022 Den 3:<\/strong> 5 cvik\u016f na hrudn\u00edk, 5 cvik\u016f na z\u00e1da.<br>\u2022 a opakovat! Takto tr\u00e9nuji <strong>6 dn\u016f v t\u00fddnu s v\u00e1hami<\/strong> a v 7. den odpo\u010d\u00edv\u00e1m nebo si d\u00e1m jen kardio. Z\u00e1le\u017e\u00ed to na tom, zda m\u00e1m focen\u00ed, show nebo n\u011bco jin\u00e9ho.<\/p>\n\n\n\n<p><strong>Moje kardio:<\/strong> 15 min po tr\u00e9ninku, srde\u010dn\u00ed tep 150-170.<\/p>\n\n\n\n<p>Obvykle d\u011bl\u00e1m 3 sety ka\u017ed\u00e9ho cviku, a jak jsem ji\u017e zmi\u0148oval, v\u017edy tr\u00e9nuji a\u017e do selh\u00e1n\u00ed, tak\u017ee po\u010det m\u00fdch opakov\u00e1n\u00ed je v\u017edy vysok\u00fd, <strong>minimum je 25\/20\/15.<\/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=\"Jaka_je_tva_strava_kdyz_se_chces_dostat_do_vrcholove_formy\"><\/span><span style=\"color: #ff6600;\">Jak\u00e1 je tv\u00e1 strava, kdy\u017e se chce\u0161 dostat do vrcholov\u00e9 formy?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u2022 J\u00eddlo 1:<\/strong> Ovesn\u00e1 ka\u0161e 100 g + 50 g protein<br>\u2022 <strong>J\u00eddlo 2:<\/strong> Ku\u0159ec\u00ed maso 300 g + 100 g zelenina<br><strong>\u2022 J\u00eddlo 3:<\/strong> Ku\u0159ec\u00ed maso 300 g + 100 g zelenina<br><strong>\u2022 J\u00eddlo 4:<\/strong> Po tr\u00e9ninku: 150 g tu\u0148\u00e1k + 75 g r\u00fd\u017ee + citr\u00f3n<br><strong>\u2022 J\u00eddlo 5:<\/strong> B\u00edl\u00e1 ryba 300 g + zelenina<br><strong>\u2022 J\u00eddlo 6:<\/strong> 8 vaje\u010dn\u00fdch b\u00edlk\u016f + 2 vaj\u00ed\u010dka (p\u0159ed span\u00edm)<\/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=\"Kdo_je_tvuj_nejoblibenejsi_sportovec_kulturista_nebo_fitness_model\"><\/span><span style=\"color: #ff6600;\">Kdo je tv\u016fj nejobl\u00edben\u011bj\u0161\u00ed sportovec, kulturista nebo fitness model?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u016fj u\u010ditel a tren\u00e9r Bill Richardson.<\/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=\"Jake_vyzivove_doplnky_uzivas\"><\/span><span style=\"color: #ff6600;\">Jak\u00e9 v\u00fd\u017eivov\u00e9 dopl\u0148ky u\u017e\u00edv\u00e1\u0161?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Moje ,,must have&#8221; jsou: BCAA, protein, izol\u00e1t a kasein.<\/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=\"Jake_3_tipy_bys_dal_nasim_ctenarum\"><\/span><span style=\"color: #ff6600;\">Jak\u00e9 3 tipy bys dal na\u0161im \u010dten\u00e1\u0159\u016fm?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u2022 Tr\u00e9nuj v\u00edce, st\u011b\u017euj si m\u00e9n\u011b.<br>\u2022 Pro\u010d b\u00fdt norm\u00e1ln\u00ed, kdy\u017e m\u016f\u017ee\u0161 b\u00fdt odli\u0161n\u00fd ?!<br>\u2022 V\u017edy si p\u0159edstav sv\u016fj c\u00edl v hlav\u011b, jdi si za n\u00edm, a neposlouchej kecy ostatn\u00edch.<br>\u2022 V\u017edy bu\u010f s\u00e1m sebou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak se v\u00e1m l\u00edb\u00ed <strong>Erkova forma<\/strong> a co si o n\u011bm mysl\u00edte? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o sv\u00e9 post\u0159ehy. V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil, pot\u011b\u0161\u00edte n\u00e1s jeho sd\u00edlen\u00edm.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Erko Jun je fitness model a tren\u00e9r. Pokud v\u00e1s zaj\u00edm\u00e1, jak se dostal ke cvi\u010den\u00ed, a jak vypad\u00e1 jeho strava a tr\u00e9ninkov\u00e1 rutina, pod\u00edvejte se na tento \u010dl\u00e1nek.<\/p>\n","protected":false},"author":22,"featured_media":412678,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7785],"tags":[6885,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168330","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-znami-sportovci-cs","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Erko Jun: interview, tr\u00e9ninkov\u00e1 rutina a strava - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Erko Jun je fitness model a tren\u00e9r. 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