{"id":168393,"date":"2021-10-08T15:50:00","date_gmt":"2021-10-08T13:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/tipy-jako-vypracovat-perfektni-zadek\/"},"modified":"2024-06-26T19:47:13","modified_gmt":"2024-06-26T17:47:13","slug":"tipy-jako-vypracovat-perfektni-zadek","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/","title":{"rendered":"Jak zpevnit a vytvarovat zadek i nohy"},"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\/tipy-jako-vypracovat-perfektni-zadek\/#Kulatejsi_zadek_a_pevne_nohy_Co_je_opravdu_dulezite\" title=\"Kulat\u011bj\u0161\u00ed zadek a pevn\u00e9 nohy. Co je opravdu d\u016fle\u017eit\u00e9?\">Kulat\u011bj\u0161\u00ed zadek a pevn\u00e9 nohy. Co je opravdu d\u016fle\u017eit\u00e9?<\/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\/tipy-jako-vypracovat-perfektni-zadek\/#Jak_na_jidelnicek_pri_posilovani_a_tvarovani_zadku_i_stehen\" title=\"Jak na j\u00eddeln\u00ed\u010dek p\u0159i posilov\u00e1n\u00ed a tvarov\u00e1n\u00ed zadku i stehen?\">Jak na j\u00eddeln\u00ed\u010dek p\u0159i posilov\u00e1n\u00ed a tvarov\u00e1n\u00ed zadku i stehen?<\/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\/tipy-jako-vypracovat-perfektni-zadek\/#Silovym_treninkem_zakulatite_a_zpevnite_hyzde_i_stehna\" title=\"Silov\u00fdm tr\u00e9ninkem zakulat\u00edte a zpevn\u00edte h\u00fd\u017ed\u011b i stehna\">Silov\u00fdm tr\u00e9ninkem zakulat\u00edte a zpevn\u00edte h\u00fd\u017ed\u011b i stehna<\/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\/tipy-jako-vypracovat-perfektni-zadek\/#Trenink_na_zadek_a_nohy_Jake_cviky_jsou_nejlepsi\" title=\"Tr\u00e9nink na zadek a nohy. Jak\u00e9 cviky jsou nejlep\u0161\u00ed?\">Tr\u00e9nink na zadek a nohy. Jak\u00e9 cviky jsou nejlep\u0161\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\/tipy-jako-vypracovat-perfektni-zadek\/#S_kardiem_zhubnete_a_vyrysujete_vypracovane_svaly\" title=\"S kardiem zhubnete a vyr\u00fdsujete vypracovan\u00e9 svaly\">S kardiem zhubnete a vyr\u00fdsujete vypracovan\u00e9 svaly<\/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\/tipy-jako-vypracovat-perfektni-zadek\/#Vse_podporite_regeneraci_a_vhodnymi_suplementy\" title=\"V\u0161e podpo\u0159\u00edte regenerac\u00ed a vhodn\u00fdmi suplementy\">V\u0161e podpo\u0159\u00edte regenerac\u00ed a vhodn\u00fdmi suplementy<\/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\/tipy-jako-vypracovat-perfektni-zadek\/#Vysledky_sledujte_nejen_podle_cisla_na_vaze\" title=\"V\u00fdsledky sledujte nejen podle \u010d\u00edsla na v\u00e1ze\">V\u00fdsledky sledujte nejen podle \u010d\u00edsla na v\u00e1ze<\/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\/tipy-jako-vypracovat-perfektni-zadek\/#Ucinny_trenink_zadku_a_nohou_s_vlastni_vahou\" title=\"\u00da\u010dinn\u00fd tr\u00e9nink zadku a nohou s vlastn\u00ed vahou&nbsp;\">\u00da\u010dinn\u00fd tr\u00e9nink zadku a nohou s vlastn\u00ed vahou&nbsp;<\/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\/tipy-jako-vypracovat-perfektni-zadek\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>D\u011bl\u00e1te denn\u011b des\u00edtky d\u0159ep\u016f, v\u00fdpad\u016f, zano\u017eov\u00e1n\u00ed, uno\u017eov\u00e1n\u00ed a spoustu dal\u0161\u00edch cvik\u016f na nohy a zadek, ale v\u00fdsledky po\u0159\u00e1d nejsou vid\u011bt? Mo\u017en\u00e1 jen pot\u0159ebujete lehce upravit tr\u00e9ninkov\u00fd pl\u00e1n a j\u00eddeln\u00ed\u010dek. Samotn\u00e9 posilov\u00e1n\u00ed toti\u017e ke zm\u011bn\u011b postavy \u010dasto nesta\u010d\u00ed. V dne\u0161n\u00edm \u010dl\u00e1nku si spole\u010dn\u011b p\u0159edstav\u00edme <strong>jednotliv\u00e9 kroky, kter\u00e9 jsou d\u016fle\u017eit\u00e9 na cest\u011b za vytvarovan\u00fdm pozad\u00edm a vypracovan\u00fdma nohama. <\/strong>D\u00edky praktick\u00fdm tip\u016fm zjist\u00edte, na co se pro viditeln\u00e9 v\u00fdsledky zam\u011b\u0159it.<\/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=\"Kulatejsi_zadek_a_pevne_nohy_Co_je_opravdu_dulezite\"><\/span>Kulat\u011bj\u0161\u00ed zadek a pevn\u00e9 nohy. Co je opravdu d\u016fle\u017eit\u00e9?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadek a stehna se samy nevytvaruj\u00ed pouze t\u00edm, \u017ee je budete tr\u00e1pit stovkami d\u0159ep\u016f. Svaly se tak sice zpevn\u00ed a zes\u00edl\u00ed, ale pod men\u0161\u00ed \u010di v\u011bt\u0161\u00ed vrstvou tuku nemus\u00ed j\u00edt va\u0161e sna\u017een\u00ed vid\u011bt. Proto je v mnoha p\u0159\u00edpadech pot\u0159eba celkov\u011b zhubnout. Na druhou stranu, n\u011bkter\u00e9 \u017eeny u\u017e maj\u00ed n\u00edzk\u00e9 procento tuku v t\u011ble a dal\u0161\u00ed hubnut\u00ed by jim sp\u00ed\u0161e u\u0161kodilo. V tom p\u0159\u00edpad\u011b je vhodn\u00e9 se zam\u011b\u0159it na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed<\/a> a budov\u00e1n\u00ed svalov\u00e9 hmoty. <strong>Kl\u00ed\u010dem ke kr\u00e1sn\u00fdm k\u0159ivk\u00e1m jsou v tomto p\u0159\u00edpad\u011b svaly a zdrav\u00e9 mno\u017estv\u00ed t\u011blesn\u00e9ho tuku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i hubnut\u00ed si bohu\u017eel nem\u016f\u017eeme vybrat, z jak\u00e9 \u010d\u00e1sti t\u011bla bude tuk mizet nejd\u0159\u00edve. Velkou roli v t\u00e9to problematice toti\u017e maj\u00ed geny, kter\u00e9 jsme zd\u011bdili po rodi\u010d\u00edch. Krom\u011b toho do hry vstupuj\u00ed i dal\u0161\u00ed faktory, jako jsou hormony a celkov\u00fd \u017eivotn\u00ed styl. N\u011bkdo jako prvn\u00ed ztr\u00e1c\u00ed tuk ze stehen a h\u00fd\u017ed\u00ed, dal\u0161\u00edmu zase miz\u00ed z rukou a t\u0159et\u00edmu pak nejprve ub\u00fdvaj\u00ed centimetry v pase. <strong>C\u00edlen\u00e9 hubnut\u00ed v oblasti zadku nebo <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0159icha<\/strong><\/a><strong> si sami prost\u011b nenaprogramujete. <\/strong>I p\u0159esto, \u017ee genetika \u010dasto nehraje \u00fapln\u011b ve v\u00e1\u0161 prosp\u011bch, nenechejte se t\u00edm odradit. Nebojte se, postupn\u00fdmi zm\u011bnami v j\u00eddeln\u00ed\u010dku, tr\u00e9ninkov\u00e9m pl\u00e1nu a regeneraci \u00fasp\u011b\u0161n\u011b dojdete k c\u00edli. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co v\u00e1m do \u017eivota p\u0159inese cvi\u010den\u00ed a zdrav\u00fd j\u00eddeln\u00ed\u010dek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zmeni-telo-i-mysl-kdyz-clovek-zacne-cvicit-a-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak se zm\u011bn\u00ed t\u011blo i mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg\" alt=\"Jak vytvarovat zadek a stehna?\" class=\"wp-image-300029\" style=\"width:843px;height:563px\" title=\"Jak vytvarovat zadek a stehna?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_na_jidelnicek_pri_posilovani_a_tvarovani_zadku_i_stehen\"><\/span>Jak na j\u00eddeln\u00ed\u010dek p\u0159i posilov\u00e1n\u00ed a tvarov\u00e1n\u00ed zadku i stehen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem, kter\u00fd \u010dasto rozhoduje o \u00fasp\u011b\u0161nosti hubnut\u00ed nebo zdrav\u00e9ho p\u0159ib\u00edr\u00e1n\u00ed, je kalorick\u00fd p\u0159\u00edjem. <strong>Kdy\u017e je va\u0161\u00edm c\u00edlem hubnut\u00ed, je t\u0159eba b\u00fdt v kalorick\u00e9m deficitu. <\/strong>Toho dos\u00e1hnete tak, \u017ee budete ze stravy a n\u00e1poj\u016f p\u0159ij\u00edmat m\u00e9n\u011b energie, ne\u017e v pr\u016fb\u011bhu dne vyd\u00e1te.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uk\u00e1\u017eeme si to na p\u0159\u00edkladu Jan\u010di, kter\u00e1 se rozhodla, \u017ee chce zhubnout. Tou\u017e\u00ed toti\u017e po tom, aby byla kone\u010dn\u011b vid\u011bt jej\u00ed tvrd\u00e1 d\u0159ina v posilovn\u011b. Jan\u010da zjistila, \u017ee za den sp\u00e1l\u00ed p\u0159ibli\u017en\u011b 2500 kcal. V <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dce p\u0159\u00edjmu energie a \u017eivin <\/a>si pak spo\u010d\u00edtala, \u017ee pro hubnut\u00ed by m\u011bla denn\u011b p\u0159ijmout zhruba 2000 kcal. D\u00edky tomu vytvo\u0159\u00ed kalorick\u00fd deficit ve v\u00fd\u0161i 500 kcal, kter\u00fd jej\u00ed t\u011blo dopln\u00ed z energetick\u00fdch z\u00e1sob (ulo\u017een\u00e9ho tuku), a za\u010dne postupn\u011b hubnout.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud by Jan\u010da naopak cht\u011bla<strong> p\u0159ibrat svaly, m\u011bla by se dostat do kalorick\u00e9ho nadbytku. <\/strong>Hodnotu pro p\u0159\u00edjem energie pro zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed by si rovn\u011b\u017e zjistila z kalkula\u010dky, kter\u00e1 by ji p\u0159i v\u00fddeji 2500 kcal doporu\u010dila zv\u00fd\u0161it p\u0159\u00edjem zhruba na 2 750 kcal. Jedla by tak nav\u00edc 250 kalori\u00ed, kter\u00e9 by jej\u00ed t\u011blo mohlo vyu\u017e\u00edt na r\u016fst sval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pot\u00e9, co Jan\u010da zjistila, kolik kalori\u00ed, b\u00edlkovin, sacharid\u016f a tuk\u016f by m\u011bla j\u00edst pro dosa\u017een\u00ed c\u00edle, m\u016f\u017ee rovnou p\u0159ej\u00edt k pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku. To si m\u016f\u017ee usnadnit pomoc\u00ed <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aplikace,<\/a> kter\u00e1 po zad\u00e1n\u00ed potravin a jejich mno\u017estv\u00ed spo\u010d\u00edt\u00e1 jejich kalorickou hodnotu a obsah \u017eivin. <strong>J\u00eddeln\u00ed\u010dek si tak postav\u00ed na pestr\u00fdch zdroj\u00edch v\u0161ech makro\u017eivin.&nbsp;<\/strong>Moc dob\u0159e toti\u017e v\u00ed, \u017ee v\u0161echny 3 jsou d\u016fle\u017eit\u00e9.<\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"826\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg\" alt=\"Jak na j\u00eddeln\u00ed\u010dek p\u0159i tvarov\u00e1n\u00ed zadku a stehen?\" class=\"wp-image-299893\" title=\"Jak na j\u00eddeln\u00ed\u010dek p\u0159i tvarov\u00e1n\u00ed zadku a stehen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg 826w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-294x400.jpg 294w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-1129x1536.jpg 1129w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481.jpg 1453w\" sizes=\"auto, (max-width: 826px) 100vw, 826px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>B\u00edlkoviny <\/strong>pomohou chr\u00e1nit a budovat svalovou hmotu a z\u00e1rove\u0148 l\u00e9pe zvl\u00e1dat kalorick\u00fd deficit, proto\u017ee maj\u00ed nejvy\u0161\u0161\u00ed syt\u00edc\u00ed schopnost. <strong>Sacharidy<\/strong> dodaj\u00ed energii na tr\u00e9nink i ka\u017edodenn\u00ed fungov\u00e1n\u00ed a <strong>tuky<\/strong> zase pom\u00e1haj\u00ed udr\u017eet vyrovnan\u00e9 hormon\u00e1ln\u00ed prost\u0159ed\u00ed. Taky m\u00e1 jasno v tom, \u017ee po pe\u010divu se netloustne, lepek nezalep\u00ed st\u0159eva a ovoce se m\u016f\u017ee j\u00edst i odpoledne. V\u0161e je toti\u017e pod\u0159\u00edzeno kalorick\u00e9mu p\u0159\u00edjmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku nezapome\u0148te na pestrost, st\u0159\u00edd\u00e1n\u00ed r\u016fzn\u00fdch druh\u016f ovoce i zeleniny a dal\u0161\u00ed z\u00e1sady <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00e9 stravy<\/a>. A co je nejd\u016fle\u017eit\u011bj\u0161\u00ed \u2013 j\u00eddlo v\u00e1m mus\u00ed chutnat. Tak\u017ee stravovac\u00ed pl\u00e1n je t\u0159eba p\u0159izp\u016fsobit tak\u00e9 va\u0161im chu\u0165ov\u00fdm poh\u00e1rk\u016fm. Nebudete p\u0159ece denn\u011b j\u00edst nen\u00e1vid\u011bnou tresku s brambory jen kv\u016fli tomu, \u017ee tak kamar\u00e1dka z pr\u00e1ce zhubla 20 kilo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b jako Jan\u010da zapome\u0148te na <strong>v\u0161echny detoxy a extr\u00e9mn\u00ed diety, <\/strong>kter\u00e9 \u010dasto nesmysln\u011b zakazuj\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/je-hubnuti-na-bezlepkove-strave-opravdu-rychle-a-trvale-udrzitelne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lepek<\/a>, sacharidy nebo <a href=\"https:\/\/gymbeam.cz\/blog\/je-mleko-opravdu-zdrave-a-vhodne-pro-kazdeho-toto-byste-meli-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/a> Ty v\u00e1s sice mohou nal\u00e1kat rychl\u00fdmi v\u00fdsledky, ale mus\u00edte u nich po\u010d\u00edtat tak\u00e9 s \u0159adou negativn\u00edch \u00fa\u010dink\u016f. Mezi n\u011b typicky pat\u0159\u00ed neschopnost dlouhodob\u00e9ho dodr\u017eov\u00e1n\u00ed, zbyte\u010dn\u00e9 hladov\u011bn\u00ed, \u00fanava a pot\u00ed\u017ee se zvl\u00e1d\u00e1n\u00edm b\u011b\u017en\u00e9ho \u017eivota. Rad\u011bji se tak spolehn\u011bte na b\u011b\u017enou stravu s lehk\u00fdmi \u00fapravami podle nastaven\u00fdch c\u00edl\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud hled\u00e1te n\u00e1vod a praktick\u00e9 tipy, jak zvl\u00e1dnout kalorick\u00fd deficit, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?&nbsp;<\/strong><\/a><\/p>\n<\/div>\n<\/div>\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=\"53719,55552,67360,86089\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Silovym_treninkem_zakulatite_a_zpevnite_hyzde_i_stehna\"><\/span>Silov\u00fdm tr\u00e9ninkem zakulat\u00edte a zpevn\u00edte h\u00fd\u017ed\u011b i stehna<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte se ni\u010deho b\u00e1t, silov\u00fd tr\u00e9nink z v\u00e1s neud\u011bl\u00e1 ze dne na den profesion\u00e1ln\u00ed z\u00e1vodnice v kulturistice s bic\u00e1kem v\u011bt\u0161\u00edm, ne\u017e m\u00e1 v\u00e1\u0161 p\u0159\u00edtel. Naopak pom\u016f\u017ee vytvarovat postavu a z\u00edskat sexy k\u0159ivky, po kter\u00fdch tou\u017e\u00edte. M\u011bl by proto m\u00edt m\u00edsto v tr\u00e9ninkov\u00e9m pl\u00e1nu ka\u017ed\u00e9 z v\u00e1s. Pom\u00e1h\u00e1 toti\u017e nejen<strong> p\u0159i budov\u00e1n\u00ed sval\u016f h\u00fd\u017ed\u00ed a nohou, ale tak\u00e9 podporuje hubnut\u00ed.<\/strong> Za r\u016fstem sval\u016f stoj\u00ed jejich schopnost adaptace na zv\u00fd\u0161enou z\u00e1t\u011b\u017e. To si zase uk\u00e1\u017eeme na p\u0159\u00edkladu Jan\u010di, kter\u00e1 u\u017e m\u00e1 vylad\u011bn\u00fd j\u00eddeln\u00ed\u010dek a nyn\u00ed chce smyslupln\u011b tr\u00e9novat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jan\u010da u\u017e n\u011bjakou dobu chod\u00ed do posilovny. M\u00e1 po\u0159\u00e1d stejn\u00fd tr\u00e9nink a div\u00ed se, pro\u010d u\u017e na sob\u011b nepozoruje takov\u00e9 pokroky jako na za\u010d\u00e1tku. S t\u00edm se sv\u011b\u0159\u00ed zku\u0161en\u011bj\u0161\u00ed kamar\u00e1dce, kter\u00e1 ji vysv\u011btl\u00ed, \u017ee by m\u011bla tr\u00e9nink jednou za \u010das upravit. Jej\u00ed svaly si toti\u017e u\u017e zvykly na st\u00e1le stejnou z\u00e1t\u011b\u017e i po\u010det opakov\u00e1n\u00ed a pro dal\u0161\u00ed zes\u00edlen\u00ed pot\u0159ebuj\u00ed nov\u00fd impuls. Jan\u010da rady kamar\u00e1dky poslechne a v dal\u0161\u00edm t\u00fddnu zvedne z\u00e1t\u011b\u017e na d\u0159epech a mrtv\u00e9m tahu o 5 kilo. Za dal\u0161\u00ed dva t\u00fddny c\u00edt\u00ed, \u017ee u\u017e je to pro ni zase leh\u010d\u00ed, a tak si na osu p\u0159id\u00e1 dal\u0161\u00ed 5kg <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010de<\/a>. Po n\u011bjak\u00e9 dob\u011b m\u00edsto v\u011bt\u0161\u00ed v\u00e1hy p\u0159id\u00e1 po\u010det opakov\u00e1n\u00ed nebo m\u00edsto 3 ud\u011bl\u00e1 4 s\u00e9rie jednoho cviku. <strong>D\u00edky t\u011bmto zm\u011bn\u00e1m na sob\u011b pozoruje r\u016fst s\u00edly, ale tak\u00e9 pevn\u011bj\u0161\u00ed h\u00fd\u017ed\u011b a stehna. <\/strong>Tr\u00e9nink ji te\u010f bav\u00ed mnohem v\u00edc a m\u00e1 st\u00e1le motivaci se zlep\u0161ovat. Jan\u010da tak mo\u017en\u00e1 nev\u011bdom\u011b za\u010dala respektovat <a href=\"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed,<\/a> kter\u00fd stoj\u00ed za posouv\u00e1n\u00edm v\u00fdkon\u016f.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ka\u017ed\u00e9ho sportovce je pl\u00e1nov\u00e1n\u00ed zm\u011bn v tr\u00e9ninku a zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee individu\u00e1ln\u00ed. Nikdy by se nem\u011blo zapomenout na <strong>zachov\u00e1n\u00ed spr\u00e1vn\u00e9 techniky cvi\u010den\u00ed a prevenci <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-delat-s-natazenym-nebo-natrzenym-svalem-a-jak-je-od-sebe-rozeznat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zran\u011bn\u00ed.<\/strong><\/a> Tento princip m\u016f\u017eete vyu\u017e\u00edt p\u0159i tr\u00e9ninku v posilovn\u011b s <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a>, na <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a>, nebo doma s <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odporov\u00fdmi gumami <\/a>\u010di vlastn\u00ed vahou. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg\" alt=\"Jak na tr\u00e9nink na zadek a nohy?\" class=\"wp-image-299930\" style=\"width:843px;height:563px\" title=\"Jak na tr\u00e9nink na zadek a nohy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-2048x1367.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-768x513.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u00da\u010dinky silov\u00e9ho tr\u00e9ninku nekon\u010d\u00ed se zav\u0159en\u00fdmi dve\u0159mi posilovny nebo \u00faklidem cvi\u010debn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/podlozka-na-cviceni-yoga-mat-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eky<\/a> po dom\u00e1c\u00edm workoutu. Na\u0161e t\u011blo se s n\u00edm vyrovn\u00e1v\u00e1 je\u0161t\u011b n\u011bkolik hodin pot\u00e9. <strong>Pot\u0159ebuje toti\u017e obnovit psychick\u00e9 i t\u011blesn\u00e9 s\u00edly a opravit svaly po\u0161kozen\u00e9 vy\u010derp\u00e1vaj\u00edc\u00edm tr\u00e9ninkem.<\/strong> D\u011bl\u00e1 jednodu\u0161e v\u0161e pro to, aby se co nejl\u00e9pe p\u0159ipravilo na dal\u0161\u00ed tr\u00e9nink. A to stoj\u00ed energii. D\u00edky tomu pak je\u0161t\u011b n\u011bkolik hodin po cvi\u010den\u00ed spalujeme kalorie, ani\u017e bychom museli n\u011bco d\u011blat. To ocen\u00edte zejm\u00e9na p\u0159i hubnut\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaly nav\u00edc na svou \u010dinnost spot\u0159ebuj\u00ed zhruba \u010dty\u0159ikr\u00e1t v\u00edce energie ne\u017e tukov\u00e1 tk\u00e1\u0148. To znamen\u00e1<strong> celkov\u011b v\u011bt\u0161\u00ed energetick\u00fd v\u00fddej v pr\u016fb\u011bhu dne a v\u0161ech aktivit. <\/strong>Dokonce i p\u0159i sledov\u00e1n\u00ed Netflixu nebo \u010dten\u00ed nejnov\u011bj\u0161\u00ed krimin\u00e1lky. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201310]<\/span><\/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=\"Trenink_na_zadek_a_nohy_Jake_cviky_jsou_nejlepsi\"><\/span>Tr\u00e9nink na zadek a nohy. Jak\u00e9 cviky jsou nejlep\u0161\u00ed?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9nink na doln\u00ed polovinu t\u011bla je vhodn\u00e9 odcvi\u010dit minim\u00e1ln\u011b 2kr\u00e1t t\u00fddn\u011b. V r\u00e1mci n\u011bj nemus\u00edte d\u011blat des\u00edtky r\u016fzn\u00fdch cvik\u016f na nohy a zadek. <strong>Bohat\u011b sta\u010d\u00ed p\u00e1r z\u00e1kladn\u00edch, kter\u00fdmi pos\u00edl\u00edte svaly h\u00fd\u017ed\u00ed, stehen a l\u00fdtek.<\/strong> P\u0159i cvi\u010den\u00ed si v\u017edy hl\u00eddejte spr\u00e1vn\u00e9 proveden\u00ed, p\u0159\u00edpadn\u011b si nechte poradit od zku\u0161en\u00e9ho tren\u00e9ra. Mezi \u00fa\u010dinn\u00e9 cviky na zadek a nohy pat\u0159\u00ed r\u016fzn\u00e9 varianty d\u0159ep\u016f, jako je klasick\u00fd s osou, bulharsk\u00fd, na jedn\u00e9 noze, goblet, na multipressu nebo s v\u00fdskokem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edm efektivn\u00edm cvikem jsou mrtv\u00e9 tahy. Ty rovn\u011b\u017e existuj\u00ed v mnoha variant\u00e1ch, ze kter\u00fdch jsou nejobl\u00edben\u011bj\u0161\u00ed klasick\u00e9 mrtv\u00e9 tahy, rumunsk\u00e9 nebo na jedn\u00e9 noze. Pokud tr\u00e9nujete v posilovn\u011b, tak m\u016f\u017eete do tr\u00e9ninku za\u0159adit rovn\u011b\u017e leg press, p\u0159edkop\u00e1v\u00e1n\u00ed \u010di zakop\u00e1v\u00e1n\u00ed na stroji nebo cviky na kladce. <strong>V\u011bt\u0161ina t\u011bchto cvik\u016f pat\u0159\u00ed mezi komplexn\u00ed, p\u0159i kter\u00fdch z\u00e1rove\u0148 pos\u00edl\u00edte core a zapoj\u00edte svaly cel\u00e9ho t\u011bla.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vytvarovat kulat\u00fd a pevn\u00fd zadek pomohou tak\u00e9 v\u00fdpady, <a href=\"https:\/\/gymbeam.cz\/blog\/hip-thrust-nejlepsi-cvik-pro-dokonale-pozadi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hip thrusty<\/a>, kettlebell swingy a cviky na nohy a zadek s <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-pevny-a-kulaty-zadek-bez-tezkych-cinek-vyzkousejte-trenink-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumou<\/a> \u010di na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-se-zavesnym-posilovacim-systemem-seznamte-se-s-ucinnymi-cviky-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">TRX<\/a>. Jak vid\u00edte, cvik\u016f na doln\u00ed polovinu t\u011bla je mnoho. Te\u010f jen sta\u010d\u00ed je spr\u00e1vn\u011b a smyslupln\u011b poskl\u00e1dat do v\u00fdsledn\u00e9ho tr\u00e9ninku.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg\" alt=\"Nejlep\u0161\u00ed cviky na zadek a nohy\" class=\"wp-image-299949\" style=\"width:843px;height:539px\" title=\"Nejlep\u0161\u00ed cviky na zadek a nohy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vzorov\u00fd tr\u00e9nink na nohy, zadek a l\u00fdtka<strong><\/strong><\/h3>\n\n\n\n<p>P\u0159ed tr\u00e9ninkem se zah\u0159ejte a rozh\u00fdbejte cel\u00e9 t\u011blo se zam\u011b\u0159en\u00edm na uvoln\u011bn\u00ed ky\u010dl\u00ed a aktivaci sval\u016f doln\u00ed poloviny t\u011bla. Po skon\u010den\u00ed hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku pak dle pot\u0159eby p\u0159idejte cool-down f\u00e1zi (pomal\u00fd b\u011bh nebo ch\u016fzi na p\u00e1se), p\u0159\u00edpadn\u011b se lehce prot\u00e1hn\u011bte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1t\u011b\u017e a pom\u016fcky vyberte dle sv\u00fdch mo\u017enost\u00ed.<\/strong> Po\u010det s\u00e9ri\u00ed u ka\u017ed\u00e9ho cviku je 3\u20135 a opakov\u00e1n\u00ed 8\u201312. V p\u0159\u00edpad\u011b, \u017ee cvi\u010d\u00edte jen s vlastn\u00ed vahou, m\u016f\u017eete se odrazit od 10\u201320 opakov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cvik<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tr\u00e9ninkov\u00e1 pom\u016fcka\/typ z\u00e1t\u011b\u017ee<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Prim\u00e1rn\u011b zat\u00ed\u017een\u00e9 svaly<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u0159ep<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1t\u011b\u017ee, s v\u00fdskokem, osa, kettlebell nebo<a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" jednoru\u010dka  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> jednoru\u010dka <\/a>(goblet d\u0159ep)<\/td><td class=\"has-text-align-center\" data-align=\"center\">p\u0159edn\u00ed svaly stehen a h\u00fd\u017e\u010fov\u00e9 svaly<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hip thrust<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1t\u011b\u017ee, osa, jednoru\u010dka nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbag<\/a> na p\u00e1nvi, odporov\u00e1 guma nad koleny<a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\">&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">zadn\u00ed svaly stehen a h\u00fd\u017e\u010fov\u00e9 svaly<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumunsk\u00fd mrtv\u00fd tah<\/td><td class=\"has-text-align-center\" data-align=\"center\">osa, dv\u011b jednoru\u010dky nebo bez z\u00e1t\u011b\u017ee (mrtv\u00fd tah na jedn\u00e9 noze)<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadn\u00ed svaly stehen a h\u00fd\u017e\u010fov\u00e9 svaly<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpad vp\u0159ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1t\u011b\u017ee, s v\u00fdskokem, osa nebo powerbag na ramenou, jednoru\u010dky nebo kettlebell v rukou<\/td><td class=\"has-text-align-center\" data-align=\"center\">p\u0159edn\u00ed strana stehen a h\u00fd\u017e\u010fov\u00e9 svaly<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpony&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1t\u011b\u017ee, osa, jednoru\u010dky, na stroji<\/td><td class=\"has-text-align-center\" data-align=\"center\">l\u00fdtkov\u00e9 svaly&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Inspiraci pro tr\u00e9nink na nohy a zadek s kettlebellem najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 nejlep\u0161\u00edch cvik\u016f s kettlebellem na zadek a nohy.<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"S_kardiem_zhubnete_a_vyrysujete_vypracovane_svaly\"><\/span>S kardiem zhubnete a vyr\u00fdsujete vypracovan\u00e9 svaly<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytrvalostn\u00ed aktivity, kter\u00e9 jsou \u010dasto ozna\u010dov\u00e1ny ve fitness jako kardio, skv\u011ble dopl\u0148uj\u00ed silov\u00fd tr\u00e9nink a v n\u011bjak\u00e9 form\u011b by m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu. B\u011bh, cyklistika, plav\u00e1n\u00ed a dal\u0161\u00ed typy kardia toti\u017e zlep\u0161uj\u00ed t\u011blesnou kondici, funkci plic i srdce, a hlavn\u011b podporuj\u00ed hubnut\u00ed. <strong>D\u00edky men\u0161\u00edmu mno\u017estv\u00ed tuku pak v\u00edce vyniknou vypracovan\u00e9 h\u00fd\u017ed\u011b a stehna ze silov\u00e9ho tr\u00e9ninku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem kardia typicky sp\u00e1l\u00edte v\u00edce kalori\u00ed ne\u017e za stejnou dobu str\u00e1venou posilov\u00e1n\u00edm. Nemus\u00edte ale hned napodobovat tr\u00e9ninkov\u00fd pl\u00e1n maratonsk\u00fdch b\u011b\u017eky\u0148. Sta\u010d\u00ed si naj\u00edt aktivitu, kter\u00e1 v\u00e1s bude bavit, a v\u011bnovat se j\u00ed 2\u20134kr\u00e1t t\u00fddn\u011b po dobu 20 a\u017e 60 minut.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi nejpopul\u00e1rn\u011bj\u0161\u00ed formy kardia pat\u0159\u00ed b\u011bh, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" class=\"ek-link\">cy<\/a><a aria-label=\"k (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">listika <\/a>nebo rychl\u00e1 ch\u016fze. Spousta lid\u00ed m\u00e1 v oblib\u011b tanec, j\u00edzdu na kole\u010dkov\u00fdch brusl\u00edch nebo plav\u00e1n\u00ed. Skv\u011blou volbou je ale tak\u00e9 kardio o vy\u0161\u0161\u00ed intenzit\u011b, jako je t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/hubnuti-narust-fyzicke-kondice-a-8-dalsich-duvodu-proc-skakat-pres-svihadlo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>, kter\u00e9 je mo\u017en\u00e9 odcvi\u010dit do 20 minut. To ocen\u00ed hlavn\u011b \u010dasov\u011b vyt\u00ed\u017een\u00ed lid\u00e9, kte\u0159\u00ed se po tr\u00e9ninku pot\u0159ebuj\u00ed co nejrychleji vr\u00e1tit ke sv\u00fdm povinnostem.<span style=\"color:#ff6600\" class=\"tadv-color\"> [13\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s l\u00e1k\u00e1 b\u011bh\u00e1n\u00ed, ale nev\u00edte, jak za\u010d\u00edt, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky.<\/strong><\/a><\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg\" alt=\"Kardio p\u0159i hubnut\u00ed zadku a stehen\" class=\"wp-image-299963\" title=\"Kardio p\u0159i hubnut\u00ed zadku a stehen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\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=\"Vse_podporite_regeneraci_a_vhodnymi_suplementy\"><\/span>V\u0161e podpo\u0159\u00edte regenerac\u00ed a vhodn\u00fdmi suplementy<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly rostou hlavn\u011b tehdy, kdy\u017e odpo\u010d\u00edv\u00e1te. Proto se tak \u010dasto zd\u016fraz\u0148uje pot\u0159eba dostate\u010dn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regenerace<\/a>. <\/p>\n\n\n\n<p>Po tr\u00e9ninku ji m\u016f\u017eete regeneraci podpo\u0159it pomoc\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> mas\u00e1\u017en\u00ed pistole, <\/li>\n\n\n\n<li>v\u00e1lce <\/li>\n\n\n\n<li>a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dal\u0161\u00edch pom\u016fcek<\/a>.  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkomu skv\u011ble funguje tak\u00e9 studen\u00e1 sprcha nebo jin\u00e1 forma <a href=\"https:\/\/gymbeam.cz\/blog\/wim-hof-ledovy-muz-ktery-uci-lidi-byt-zdravejsi-a-psychicky-odolnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">otu\u017eov\u00e1n\u00ed<\/a> \u010di saunov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u0161echny tyto metody mohou pomoci se sn\u00ed\u017een\u00edm bolestivosti sval\u016f po tr\u00e9ninku (\u201csvalovice\u201d) a jejich lep\u0161\u00edm prokrven\u00edm. <\/strong>D\u00edky tomu se ke svalov\u00fdm bu\u0148k\u00e1m dost\u00e1v\u00e1 v\u00edce \u017eivin, kysl\u00edku a efektivn\u011bji se i zbavuj\u00ed odpadn\u00edch produkt\u016f energetick\u00e9ho metabolismu. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tr\u00e9ninkov\u00e9m pl\u00e1nu byste rozhodn\u011b nem\u011bli vynech\u00e1vat dny volna. To ale neznamen\u00e1, \u017ee den bez tr\u00e9ninku mus\u00edte prole\u017eet u seri\u00e1lu a kamar\u00e1dku, kter\u00e1 se s v\u00e1mi chce proj\u00edt do m\u011bsta na kafe, odm\u00edtnout se slovy: \u201cPromi\u0148, dneska m\u00e1m rest day.\u201d Den odpo\u010dinku neznamen\u00e1 100% oddanost gau\u010di. M\u016f\u017eete se klidn\u011b lehce prot\u00e1hnout, proj\u00edt v parku nebo dokon\u010dit dlouho odkl\u00e1danou dom\u00e1c\u00ed pr\u00e1ci. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nek je tak\u00e9 ned\u00edlnou sou\u010d\u00e1st\u00ed regenerace a cel\u00e9ho procesu zm\u011bny postavy. M\u011bli bychom mu v\u011bnovat denn\u011b minim\u00e1ln\u011b 7 hodin. Pro\u010d je d\u016fle\u017eit\u00fd nejen p\u0159i hubnut\u00ed, se dozv\u00edte v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kter\u00e9 dopl\u0148ky mohou podpo\u0159it organismus sportovce a pomoci se zm\u011bnou postavy?<strong><\/strong><\/h3>\n\n\n\n<p>Aby regenerace prob\u011bhla tak, jak m\u00e1, pot\u0159ebuje na\u0161e t\u011blo dostatek makro\u017eivin (b\u00edlkovin, sacharid\u016f a tuk\u016f) i mikro\u017eivin (vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky). Organismus sportovce tak m\u00e1 typicky v\u011bt\u0161\u00ed n\u00e1roky na jejich p\u0159\u00edjem, ne\u017e je to v p\u0159\u00edpad\u011b m\u00e9n\u011b fyzicky aktivn\u00ed populace. <strong>Z\u00e1kladem je dob\u0159e sestaven\u00fd j\u00eddeln\u00ed\u010dek, kter\u00fd m\u016f\u017eeme vhodn\u011b doplnit a vylep\u0161it vybran\u00fdmi dopl\u0148ky stravy.&nbsp;<\/strong><\/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\">\n<li>S optim\u00e1ln\u00edm p\u0159\u00edjmem b\u00edlkovin a zkvalitn\u011bn\u00edm regenerace m\u016f\u017ee pomoci <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd<\/a> protein. Jejich z\u00e1kladn\u00ed denn\u00ed p\u0159\u00edjem by m\u011bl b\u00fdt u silov\u011b cvi\u010d\u00edc\u00edch lid\u00ed na \u00farovni 1,4\u2013\u20602 g\/kg t\u011blesn\u00e9 hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a> zase pom\u00e1h\u00e1 budovat s\u00edlu, a d\u00edky tomu zvl\u00e1dnete cvi\u010dit s v\u011bt\u0161\u00ed v\u00e1hou a podpo\u0159\u00edte r\u016fst sval\u016f.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ho\u0159\u010d\u00edk<\/a> podporuje spr\u00e1vnou funkci sval\u016f, kter\u00e9 jsou pak m\u00e9n\u011b n\u00e1chyln\u00e9 na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u0159e\u010de<\/a>.&nbsp;<\/li>\n\n\n\n<li>\u017delezo pom\u00e1h\u00e1 udr\u017eet spr\u00e1vnou funkci metabolismu, a nav\u00edc zaji\u0161\u0165uje p\u0159enos kysl\u00edku ke sval\u016fm.<\/li>\n\n\n\n<li>Vitam\u00edny B2, B3, B5 a B12 nap\u0159\u00edklad p\u0159isp\u00edvaj\u00ed ke sn\u00ed\u017een\u00ed \u00fanavy a vy\u010derp\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li>Vitam\u00edn C pom\u016f\u017ee s udr\u017een\u00edm norm\u00e1ln\u00ed funkce imunity po n\u00e1ro\u010dn\u00e9 fyzick\u00e9 aktivit\u011b.&nbsp;&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a> a v\u00e1pn\u00edk p\u0159isp\u00edvaj\u00ed ke spr\u00e1vn\u00e9 funkci sval\u016f a kost\u00ed.&nbsp;<\/li>\n\n\n\n<li>P\u0159i hubnut\u00ed mohou dal\u0161\u00ed d\u00edl do celkov\u00e9 mozaiky p\u0159idat i komplexn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-a-pouzivat-ten-nejucinnejsi-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spalova\u010de tuku. <\/a>Ty obsahuj\u00ed l\u00e1tky, kter\u00e9 mohou pomoci sp\u00e1lit o n\u011bco v\u00edce energie v klidu i p\u0159i tr\u00e9ninku. <span style=\"color:#ff6600\" class=\"tadv-color\">[17\u201318]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed tak\u00e9 vhodn\u00e9 dopl\u0148ky pro vytrvalce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 nejlep\u0161\u00edch dopl\u0148k\u016f stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"728\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg\" alt=\"Nejlep\u0161\u00ed dopl\u0148ky stravy p\u0159i formov\u00e1n\u00ed zadku a stehen\" class=\"wp-image-299989\" style=\"width:843px;height:546px\" title=\"Nejlep\u0161\u00ed dopl\u0148ky stravy p\u0159i formov\u00e1n\u00ed zadku a stehen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-400x259.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1536x994.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-2048x1326.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vysledky_sledujte_nejen_podle_cisla_na_vaze\"><\/span>V\u00fdsledky sledujte nejen podle \u010d\u00edsla na v\u00e1ze<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V cel\u00e9m procesu zm\u011bny postavy bychom nem\u011bli zapom\u00ednat m\u011b\u0159it progres. I kdy\u017e je va\u0161\u00edm c\u00edlem pevn\u011bj\u0161\u00ed zadek a nohy, sledujte pokroky na cel\u00e9 postav\u011b. Nejl\u00e9pe ve stejnou denn\u00ed dobu, ide\u00e1ln\u011b r\u00e1no po probuzen\u00ed, si jednou za dva t\u00fddny zm\u011b\u0159te obvody pasu, bok\u016f, zadku a stehen.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K tomu p\u0159idejte v\u00e1\u017een\u00ed, t\u0159eba jednou za m\u011bs\u00edc. V\u00fdsledky m\u016f\u017eete sledovat a porovn\u00e1vat tak\u00e9 pomoc\u00ed fotek. Vyfo\u0165te se na za\u010d\u00e1tku va\u0161\u00ed cesty a pak jednou za \u010das (zhruba 2\u20134 t\u00fddny) p\u0159idejte do sv\u00e9 sb\u00edrky dal\u0161\u00ed fotku na stejn\u00e9m m\u00edst\u011b a ve stejnou dobu. \u00dasp\u011bch se nem\u011b\u0159\u00ed jen t\u00edm, kolik kilogram\u016f jste zhubli nebo nabrali ve svalech. Je to i o ub\u00fdvaj\u00edc\u00edch centimetrech, lep\u0161\u00edm pocitu ze sebe a v\u011bt\u0161\u00edm sebev\u011bdom\u00ed. <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010c\u00edslo na v\u00e1ze<\/a> prost\u011b nemus\u00ed znamenat to, \u017ee se neda\u0159\u00ed. <strong>Kdy\u017e u nov\u00e9ho pl\u00e1nu vydr\u017e\u00edte dostate\u010dn\u011b dlouho, ur\u010dit\u011b se do\u010dk\u00e1te skv\u011bl\u00fdch v\u00fdsledk\u016f.<\/strong><\/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=\"Ucinny_trenink_zadku_a_nohou_s_vlastni_vahou\"><\/span>\u00da\u010dinn\u00fd tr\u00e9nink zadku a nohou s vlastn\u00ed vahou&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Home Workout \ud83c\udf51 Cviky na pevn\u00fd zadek s vlastn\u00ed v\u00e1hou l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/tJal-T8Tj7M?start=14&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak\u00e1koliv zm\u011bna postavy, a\u0165 u\u017e jde o hubnut\u00ed, zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed, nebo tvarov\u00e1n\u00ed v oblasti h\u00fd\u017ed\u00ed a nohou, pot\u0159ebuje komplexn\u00ed p\u0159\u00edstup.<strong> Bez \u00fapravy j\u00eddeln\u00ed\u010dku, tr\u00e9ninkov\u00e9ho pl\u00e1nu a celkov\u00e9 optimalizace \u017eivotn\u00edho stylu se prost\u011b neobejdete. <\/strong>Stravu si nastavte podle toho, zda je va\u0161\u00edm c\u00edlem hubnut\u00ed, nebo zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed. V r\u00e1mci tr\u00e9ninku pak alespo\u0148 2kr\u00e1t t\u00fddn\u011b za\u0159a\u010fte d\u0159epy a dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky na doln\u00ed polovinu t\u011bla. P\u0159idejte b\u011bh nebo jinou formu kardia a v\u0161e podpo\u0159te dostate\u010dn\u00fdm odpo\u010dinkem a vhodnou suplementac\u00ed. Kdy\u017e do sebe v\u0161e kr\u00e1sn\u011b zapadne, d\u0159\u00edve nebo pozd\u011bji m\u016f\u017eete o\u010dek\u00e1vat skv\u011bl\u00e9 v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozv\u011bd\u011bli jste se n\u011bco nov\u00e9ho a p\u0159\u00ednosn\u00e9ho? Pokud ano, nezapome\u0148te \u010dl\u00e1nek sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed tyto rady taky jist\u011b ocen\u00ed.&nbsp;<\/p>\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kulat\u00fd zadek a pevn\u00e1 stehna nejsou sci-fi. Jak toho dos\u00e1hnout pomoc\u00ed postupn\u00fdch mal\u00fdch zm\u011bn ve strav\u011b a tr\u00e9ninku? V\u0161e pot\u0159ebn\u00e9 najdete uvnit\u0159 \u010dl\u00e1nku. <\/p>\n","protected":false},"author":129,"featured_media":299843,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6417,6429,7353,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168393","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-na-nohy-cs","9":"tag-cviky-na-zadek","10":"tag-strava-cs","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>Jak zpevnit a vytvarovat zadek i nohy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak na kulat\u00fd zadek a pevn\u00e9 nohy? Pom\u016f\u017ee zdrav\u011bj\u0161\u00ed j\u00eddeln\u00ed\u010dek, kvalitn\u00ed tr\u00e9nink a regenerace. Seznamte se s praktick\u00fdmi tipy a nejlep\u0161\u00edmi cviky na zadek a nohy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak zpevnit a vytvarovat zadek i nohy - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak na kulat\u00fd zadek a pevn\u00e9 nohy? Pom\u016f\u017ee zdrav\u011bj\u0161\u00ed j\u00eddeln\u00ed\u010dek, kvalitn\u00ed tr\u00e9nink a regenerace. Seznamte se s praktick\u00fdmi tipy a nejlep\u0161\u00edmi cviky na zadek a nohy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-08T13:50:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-26T17:47:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Jak zpevnit a vytvarovat zadek i nohy\",\"datePublished\":\"2021-10-08T13:50:00+00:00\",\"dateModified\":\"2024-06-26T17:47:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\"},\"wordCount\":3419,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png\",\"keywords\":[\"cviky na nohy\",\"cviky na zadek\",\"strava\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\",\"name\":\"Jak zpevnit a vytvarovat zadek i nohy - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png\",\"datePublished\":\"2021-10-08T13:50:00+00:00\",\"dateModified\":\"2024-06-26T17:47:13+00:00\",\"description\":\"Jak na kulat\u00fd zadek a pevn\u00e9 nohy? 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