{"id":168445,"date":"2017-04-20T00:00:00","date_gmt":"2017-04-19T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/"},"modified":"2023-07-26T16:40:56","modified_gmt":"2023-07-26T14:40:56","slug":"5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/","title":{"rendered":"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez)"},"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\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#1_Prestante_%E2%80%9Cnatekat%E2%80%9D_a_zacnete_se_zlepsovat\" title=\"1.&nbsp;P\u0159esta\u0148te &#8220;nat\u00e9kat&#8221; a za\u010dn\u011bte se zlep\u0161ovat\">1.&nbsp;P\u0159esta\u0148te &#8220;nat\u00e9kat&#8221; a za\u010dn\u011bte se zlep\u0161ovat<\/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\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#2_Budte_flexibilni\" title=\"2. Bu\u010fte flexibiln\u00ed\">2. Bu\u010fte flexibiln\u00ed<\/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\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#3_Kamo_kde_je_moje_kardio\" title=\"3. K\u00e1mo, kde je moje kardio?\">3. K\u00e1mo, kde je moje kardio?<\/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\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#4_Trpelivost_ruze_prinasi\" title=\"4.&nbsp;Trp\u011blivost r\u016f\u017ee p\u0159in\u00e1\u0161\u00ed\">4.&nbsp;Trp\u011blivost r\u016f\u017ee p\u0159in\u00e1\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\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#5_Priberte_trochu_tuku\" title=\"5. P\u0159iberte trochu tuku\">5. P\u0159iberte trochu tuku<\/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\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#Shrnuti\" title=\"Shrnut\u00ed\">Shrnut\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>P\u0159izn\u00e1m se, \u017ee i j\u00e1 <strong>se sna\u017e\u00edm n\u011bkdy vypadat<\/strong> a\u017e p\u0159\u00edli\u0161 dob\u0159e, a za\u010dnu sn\u00edt o nab\u00edr\u00e1n\u00ed sval\u016f, a o tom, jak vylep\u0161it svou postavu v n\u00e1sleduj\u00edc\u00edch studen\u00fdch m\u011bs\u00edc\u00edch je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e skon\u010d\u00ed moje sout\u011b\u017en\u00ed sez\u00f3na. V\u00edm, \u017ee nejsem jedin\u00fd, proto\u017ee touha <strong>b\u00fdt st\u00e1le v\u011bt\u0161\u00ed<\/strong> je to, co v\u011bt\u0161inu z n\u00e1s ke kulturistice p\u0159it\u00e1hlo. Tento \u010dl\u00e1nek je o tom, jak\u00e9 <strong>chyby nej\u010dast\u011bji<\/strong> vid\u00edm <strong>b\u011bhem f\u00e1ze nab\u00edr\u00e1n\u00ed hmoty p\u0159i tr\u00e9ninku<\/strong>. Jako\u017e i p\u0159i shazov\u00e1n\u00ed tuku, i p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f existuje mnoho myln\u00fdch p\u0159edstav o tom, co je <strong>nejlep\u0161\u00ed p\u0159\u00edstup k nab\u00edr\u00e1n\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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg\" alt=\"Jak nabrat svaly - Alberto Nunez\" class=\"wp-image-272644\" width=\"843\" height=\"562\" title=\"Jak nabrat svaly - Alberto Nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__.jpg 1255w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto jsou podle m\u00e9ho n\u00e1zoru <strong>nej\u010dast\u011bji se vyskytuj\u00edc\u00ed chyby<\/strong>, kdy\u017e p\u0159ijde \u010das na nab\u00edr\u00e1n\u00ed hmoty. Od zapomn\u011bn\u00ed jak se oto\u010dit na b\u011b\u017e\u00edc\u00edm p\u00e1su, po strach p\u0159ibrat trochu tuku b\u011bhem toho jak se mus\u00edte p\u0159ej\u00eddat. V\u0161echny zde zahrneme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Prestante_%E2%80%9Cnatekat%E2%80%9D_a_zacnete_se_zlepsovat\"><\/span><span style=\"color: #993366;\"><span style=\"color:#ff6600\" class=\"tadv-color\">1.&nbsp;P\u0159esta\u0148te &#8220;nat\u00e9kat&#8221; a za\u010dn\u011bte se zlep\u0161ovat<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To slovo mus\u00edte pustit z hlavy, hned! Prost\u011b, to slovo popisuje situaci nespr\u00e1vn\u00e9 a m\u016f\u017ee v\u00e1s ovlivnit v\u011bdom\u011b \u010di podv\u011bdom\u011b. Zn\u00e1m\u00fd term\u00edn &#8220;nat\u00e9kat&#8221; doslova k\u0159i\u010d\u00ed star\u00e9 clich\u00e9 <strong>&#8220;bu\u010f co nejv\u011bt\u0161\u00ed, nebo zem\u0159i p\u0159i tom, jak se sna\u017e\u00ed\u0161&#8221;<\/strong> a podporuje nastaven\u00ed mysli, kter\u00e9 chce posunout ru\u010di\u010dku na v\u00e1ze za ka\u017edou cenu. <strong>Recept na katastrofu<\/strong>, zejm\u00e9na v mysl\u00edch v\u011bt\u0161iny mlad\u00fdch mu\u017e\u016f, kter\u00fd <strong>se sna\u017e\u00ed nabrat svaly<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdou je, \u017ee po roce nebo dvou optim\u00e1ln\u00edho tr\u00e9ninku a stravy (v\u011bt\u0161in\u011b lid\u00ed to trv\u00e1 p\u00e1r let, dokud dos\u00e1hnou v\u00fdsledky) v\u011bt\u0161ina svalu, kter\u00fd ovliv\u0148uje v\u00e1hu, <strong>u\u017e bude vybudov\u00e1n<\/strong>. Po za\u010d\u00e1tku se v\u0161e velmi zpomal\u00ed, a i kdy\u017e m\u016f\u017eete dosahovat v\u00fdrazn\u011b zlep\u0161en\u00ed, <strong>nezobraz\u00ed se na v\u00e1ze<\/strong> tak v\u00fdrazn\u011b, jako si mysl\u00edte. Samoz\u0159ejm\u011b \u017ee chcete n\u00e1r\u016fst v\u00e1hy, ale to jen proto, abyste se ujistili, \u017ee j\u00edte dostatek potravy na to, <strong>abyste budovali svaly<\/strong>, ale net\u0159eba si to m\u00fdlit s domn\u011bnkou, \u017ee <strong>v\u0161e co p\u0159iberete je \u010dist\u00fd sval<\/strong>. Mno\u017estv\u00ed sval\u016f, kter\u00e9 p\u0159iberete pak, jak se skon\u010d\u00ed <strong>&#8220;objemov\u00e1 f\u00e1ze&#8221;<\/strong> se ani nevyplat\u00ed v\u00e1\u017eit ani nijak kvantifikovat. Ale sp\u00ed\u0161 to bude n\u011bco, co je z velk\u00e9 \u010d\u00e1sti v\u00edce vizu\u00e1ln\u011b z\u0159eteln\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti, kte\u0159\u00ed &#8220;ot\u00e9kaj\u00ed&#8221; obvykle skon\u010d\u00ed jako dal\u0161\u00ed 90 kilov\u00fd chlap, kter\u00fd by m\u011bl b\u00fdt n\u011bkde kolem 75 kilo, aby na n\u011bm bylo vid\u011bt n\u011bjak\u00e9 <strong>stopy po b\u0159i\u0161n\u00edch svalech<\/strong>, a pravd\u011bpodobn\u011b ztrat\u00ed spoustu vybudovan\u00e9ho svalu, kdy\u017e se budou sna\u017eit dietou shodit p\u0159ebyte\u010dn\u00e9 tuky. Naz\u00fdvejte to <strong>&#8220;\u010das zlep\u0161en\u00ed&#8221;<\/strong>, \u010das na odstran\u011bn\u00ed slab\u00fdch m\u00edst na va\u0161\u00ed postav\u011b. Tak\u017ee p\u0159\u00ed\u0161t\u011b kdy\u017e shod\u00edte v\u0161echen tuk, budete vypadat o to l\u00e9pe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ned\u011blejme objem, m\u00edsto toho se zlep\u0161ujme a <strong>zam\u011b\u0159me se na pomal\u00fd, st\u00e1l\u00fd n\u00e1r\u016fst sval\u016f<\/strong>. Ne\u017e na p\u0159ibr\u00e1n\u00ed 10 kilo za t\u0159i m\u011bs\u00edce a p\u00e1r &#8220;tukceps\u016f&#8221;. Zam\u011b\u0159te se na 0,5 a\u017e 1,5 kilogramu za m\u011bs\u00edc a to, kde p\u0159esn\u011b mezi to byste m\u011bli m\u00ed\u0159it, <strong>z\u00e1le\u017e\u00ed od va\u0161\u00ed po\u010d\u00e1te\u010dn\u00ed formy a t\u011blesn\u00e9 v\u00e1hy<\/strong>. Nap\u0159\u00edklad chlap\u00edk m\u011b\u0159\u00edc\u00ed 190 cm a v\u00e1\u017e\u00edc\u00ed 80 kg vyr\u00fdsovan\u00fd, by m\u011bl p\u0159ib\u00edrat v\u00edce k 1,5 kg za m\u011bs\u00edc jako chlap\u00edk, kter\u00fd m\u011b\u0159\u00ed 170 cm a v\u00e1\u017e\u00ed 72 kg na za\u010d\u00e1tku f\u00e1ze nab\u00edr\u00e1n\u00ed sval\u016f. Dal\u0161\u00ed v\u011bc, na kter\u00e9 z\u00e1le\u017e\u00ed, je \u00farove\u0148 va\u0161eho v\u00fdvoje, proto\u017ee n\u011bkdo, kdo tr\u00e9nuje druh\u00fd rok, <strong>by m\u011bl nab\u00edrat trochu rychleji<\/strong> ve srovn\u00e1n\u00ed s n\u011bk\u00fdm, kdo m\u00e1 za sebou ji\u017e p\u011bt let tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bu\u010fte trp\u011bliv\u00ed, a netla\u010dte na v\u011bci, jinak skon\u010d\u00edte s&nbsp;t\u00edm, \u017ee ztrat\u00edte to, co jste nabrali, nemluv\u011b o tom, \u017ee nenaberete ani z daleka tolik, kolik jste o\u010dek\u00e1vali. <strong>Nab\u00edrejte svaly pomalu, nab\u00edrejte \u010dist\u00e9 svaly<\/strong> a budete muset m\u00e9n\u011b diety a udr\u017e\u00edte si v\u00edce sval\u016f, kter\u00e9 jste vlastn\u011b nabrali.<\/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=\"2_Budte_flexibilni\"><\/span><span style=\"color: #993366;\"><span style=\"color:#ff6600\" class=\"tadv-color\">2. Bu\u010fte flexibiln\u00ed<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkte\u0159\u00ed lid\u00e9 p\u0159ejdou od p\u0159esn\u00e9ho nava\u017eov\u00e1n\u00ed ovesn\u00fdch vlo\u010dek, jen aby v\u00e1ha ukazovala 40 gram\u016f a ne 41 gram\u016f k tomu, aby <strong>&#8220;m\u011bli dostatek protein\u016f&#8221;<\/strong> hned potom jak skon\u010d\u00ed r\u00fdsovac\u00ed f\u00e1zi. P\u0159i v\u0161ech m\u00fdch klientech vyu\u017e\u00edv\u00e1m jejich obdob\u00ed mimo sez\u00f3nu na to, abych <strong>se hr\u00e1l s pom\u011bry a mno\u017estv\u00edm kalori\u00ed<\/strong> atd. Je to <strong>skv\u011bl\u00fd \u010das na sb\u00edr\u00e1n\u00ed informac\u00ed<\/strong>, kter\u00e9 n\u00e1m pom\u016f\u017ee ke zlep\u0161en\u00ed, a tak\u00e9 n\u00e1m tyto informace budou velkou pomoc\u00ed, <strong>kdy\u017e p\u0159ijde na shazov\u00e1n\u00ed tuku<\/strong>. Je to skv\u011bl\u00fd \u010das na to, abyste zjistili, co pro v\u00e1s funguje nejl\u00e9pe, mo\u017en\u00e1 zjist\u00edte, \u017ee si sv\u016fj progres uv\u011bdomujete v\u00edce, kdy\u017e <strong>tr\u00e9nujete t\u0159ikr\u00e1t t\u00fddn\u011b nam\u00edsto \u010dty\u0159ikr\u00e1t<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tot\u00e9\u017e se d\u00e1 \u0159\u00edci o v\u00fd\u017eiv\u011b, mo\u017en\u00e1 zjist\u00edte, \u017ee postupujete lep\u0161\u00ed, pokud v\u00e1\u0161 p\u0159\u00edjem tuk\u016f je bl\u00ed\u017ee k&nbsp;15% ne\u017e k&nbsp;30% z celkov\u00e9ho p\u0159\u00edjmu kalori\u00ed apod. U\u010d\u00edm sice rovnov\u00e1ze a \u010d\u00e1ste\u010dn\u00e9mu odklonu od p\u0159esnosti a pozornosti, kterou vy\u017eaduje <strong>f\u00e1ze shazov\u00e1n\u00ed tuku<\/strong>, ale v\u017edy byste m\u011bli udr\u017eet n\u011bjak\u00fd druh po\u0159\u00e1dku. Je rozd\u00edl dodr\u017eet p\u0159\u00edjem \u017eivin v 30 z 36 j\u00eddel v t\u00fddnu, a j\u00edst abych <strong>&#8220;m\u011bl dostatek protein\u016f&#8221;<\/strong>. Je mnohem jednodu\u0161\u0161\u00ed b\u00fdt v t\u011bchto f\u00e1z\u00edch flexibiln\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vychutnejte si flexibilitu<\/strong>, kter\u00e1 p\u0159ich\u00e1z\u00ed b\u011bhem tohoto obdob\u00ed, ale v\u0161echno d\u011blejte s m\u00edrou. Nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty a p\u0159i tom zachovat si vyr\u00fdsovan\u011bj\u0161\u00ed postavy, <strong>zji\u0161\u0165ov\u00e1n\u00ed jak\u00e9 p\u0159\u00edstupy pro v\u00e1s nutri\u010dn\u011b funguj\u00ed nejl\u00e9pe<\/strong>, to v\u0161e je velmi dlouh\u00e1 cesta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg\" alt=\"Naberte svaly\" class=\"wp-image-271103\" width=\"843\" height=\"562\" title=\"Naberte rychle svaly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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 has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kamo_kde_je_moje_kardio\"><\/span><span style=\"color: #993366;\"><span style=\"color:#ff6600\" class=\"tadv-color\">3. K\u00e1mo, kde je moje kardio?<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e ho nebudete d\u011blat tolik, jako kdy\u017e jste cht\u011bli shodit v\u0161echen tuk, je to d\u016fle\u017eit\u00fd n\u00e1stroj p\u0159i f\u00e1z\u00edch budov\u00e1n\u00ed svalstva. Jeho \u00fa\u010delem ji\u017e nen\u00ed p\u00e1lit tuky, ale zdrav\u00ed a efektivnost. Spr\u00e1vn\u00fd <strong>silov\u00fd tr\u00e9nink, kombinovan\u00fd s ob\u010dasn\u00fdm kardiovaskul\u00e1rn\u00edm tr\u00e9ninkem<\/strong> n\u00e1s dlouhodob\u011b udr\u017e\u00ed zdrav\u00fdch. Nen\u00ed pot\u0159eba hodn\u011b kardio tr\u00e9ninku, proto\u017ee silov\u00fd tr\u00e9nink pro na\u0161e kardiovaskul\u00e1rn\u00ed zdrav\u00ed d\u011bl\u00e1 v\u00edce, ne\u017e si v\u011bt\u0161ina lid\u00ed mysl\u00ed. Tak\u017ee nepot\u0159ebujete mnoho, m\u016f\u017ee b\u00fdt <strong>kr\u00e1tk\u00fd a intenzivn\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00e1 doporu\u010duji jeden tr\u00e9nink vy\u0161\u0161\u00ed intenzity, krat\u0161\u00edho trv\u00e1n\u00ed v\u011bt\u0161in\u011b sv\u00fdch klient\u016f jako \u010d\u00e1st jejich rozvrhov\u00e9ho pl\u00e1nu. N\u011bco jako sna\u017eit se dos\u00e1hnout <strong>osobn\u00ed rekord v b\u011bhu na jednu m\u00edli, basketbal, komplexn\u00ed cvi\u010den\u00ed s velkou \u010dinkou apod<\/strong>. Chci, aby toto byla z\u00e1bava, n\u011bco na co se t\u011b\u0161\u00edte a pokud to je mo\u017en\u00e9, vyhnout se hran\u00ed na k\u0159e\u010dka. Krom\u011b zdravotn\u00edch p\u0159\u00ednos\u016f, <strong>zdrav\u011bj\u0161\u00ed kardiovaskul\u00e1rn\u00ed syst\u00e9m<\/strong> pom\u00e1h\u00e1 sp\u00ed\u0161e l\u00e9\u010dit zran\u011bn\u00ed, proto\u017ee <strong>se \u017eiviny dostanou na m\u00edsto d\u0159\u00edve<\/strong>. Osobn\u011b, dny kdy cvi\u010d\u00edm spodn\u00ed \u010d\u00e1st t\u011bla, m\u011b dok\u00e1\u017eou po\u0159\u00e1dn\u011b &#8220;rozb\u00edt&#8221;. Druh\u00fd den v\u016fbec nejsem motivov\u00e1n cvi\u010dit, 7 kilov\u00e1 \u010dinka se zd\u00e1 jako 27 kilov\u00e1 a vlastn\u011b se c\u00edt\u00edm jako by m\u011b pro\u0161el vlak. Trocha pomal\u00e9ho kardio tr\u00e9ninku mi opravdu <strong>pom\u00e1h\u00e1 set\u0159\u00e1st tento pocit<\/strong>, tak\u017ee r\u00e1d d\u011bl\u00e1m kardio o n\u00edzk\u00e9 intenzit\u011b po opravdu t\u011b\u017ek\u00fdch silov\u00fdch tr\u00e9ninc\u00edch. Jednoduch\u00e1 25 &#8211; 35 minutov\u00e1 ch\u016fze do kopce na b\u011b\u017e\u00edc\u00edm p\u00e1su d\u011bl\u00e1 z\u00e1zraky a <strong>urychluje dod\u00e1v\u00e1n\u00ed \u017eivin<\/strong> a <strong>proces regenerace<\/strong> p\u0159ed va\u0161\u00edm dal\u0161\u00edm t\u011b\u017ek\u00fdm tr\u00e9ninkem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b podpory regenerace a udr\u017eov\u00e1n\u00ed zdrav\u00ed, mimo sez\u00f3nn\u00ed kardio v\u00e1m pom\u016f\u017ee z\u016fstat ve form\u011b. Nezd\u00e1 se to hodn\u011b, ale 600-700 kalori\u00ed sp\u00e1len\u00fdch nav\u00edc v jednom t\u00fddnu se na konci m\u011bs\u00edce nakup\u00ed na 2400-3200 kalori\u00ed. P\u016fl kila tuku je 3500 kalori\u00ed, tak\u017ee to je p\u0159ibli\u017en\u011b <strong>p\u016fl kila tuku, kter\u00fd jste neprobrali<\/strong>. Pro\u010d byste necht\u011bli d\u011blat kardio tr\u00e9nink mimo sez\u00f3nu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg\" alt=\"P\u00e1l\u00ed kardio svaly?\" class=\"wp-image-272710\" width=\"843\" height=\"562\" title=\"P\u00e1l\u00ed kardio svaly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"4_Trpelivost_ruze_prinasi\"><\/span><span style=\"color: #993366;\"><span style=\"color:#ff6600\" class=\"tadv-color\">4.&nbsp;Trp\u011blivost r\u016f\u017ee p\u0159in\u00e1\u0161\u00ed<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod se spojuje hlavn\u011b s m\u00fdm <strong>prvn\u00edm bodem<\/strong>, proto\u017ee kolik svalu jsme schopni nabrat, pokud j\u00edme a tr\u00e9nujeme optim\u00e1ln\u00ed je dost nem\u011bnn\u011b d\u00e1no. Vzhledem k tomu p\u0159ibrat 12 kilo p\u0159es pr\u00e1zdniny s t\u00edm, \u017ee cel\u00fd &#8220;zarudl\u00e9, otekl\u00e9&#8221; v\u00e1s neposune d\u00e1l, jako kdy\u017e p\u0159iberete 3-4 kila b\u011bhem stejn\u00e9ho obdob\u00ed. Naopak, jen v\u00e1m to p\u0159id\u00e1 na tuku, kter\u00fd je t\u0159eba shodit, tak\u017ee nakonec <strong>v\u00e1m z\u016fstane m\u00e9n\u011b svalu<\/strong>, kdy\u017e p\u0159ijde na shazov\u00e1n\u00ed tuku. <strong>Skv\u011bl\u00e9 postavy se nedaj\u00ed vybudovat p\u0159es l\u00e9to<\/strong>, v mnoha p\u0159\u00edpadech ani za jeden rok. V\u011bt\u0161ina lid\u00ed se z\u00e1vid\u011bn\u00edhodn\u00fdm stupn\u011bm v\u00fdvoje m\u00e1 za sebou p\u0159\u00edb\u011bh, kter\u00fd se za\u010dal p\u0159ed lety, n\u011bkter\u00e9 i p\u0159ed desetilet\u00edmi. Pokud si u\u017eijete tento st\u00e1l\u00fd r\u016fst, pozorov\u00e1n\u00ed procesu bude jednoduch\u00e9 a \u010das v\u00e1m seb\u011bhne rychle. Pomalu, ale ve v\u011bt\u0161in\u011b <strong>se \u017eelva dostane do c\u00edle jako prvn\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tato \u010d\u00e1st se <strong>dot\u00fdk\u00e1 i pokroku p\u0159i z\u00e1va\u017e\u00edch<\/strong>. Kdy\u017e jsem byl mlad\u00fd, v\u017edy kdy\u017e jsem se sna\u017eil usp\u011bchat pokrok t\u00edm, \u017ee <strong>jsem zvy\u0161oval v\u00e1hy p\u0159\u00edli\u0161 brzy<\/strong>, skon\u010dil jsem bu\u010f zran\u011bn, nebo jsem se musel vr\u00e1tit a opravit formu, nebo jsem prost\u011b marnil \u010das. Tot\u00e9\u017e plat\u00ed, kdy\u017e <strong>se sna\u017e\u00edte nalepit svaly p\u0159es noc<\/strong>, obvykle se to skon\u010dilo t\u00edm, \u017ee jsem \u0161tulpen a vypadal m\u00e9n\u011b p\u016fsobiv\u011b, ne\u017e huben\u011bj\u0161\u00ed verze m\u011b, kterou jsem cht\u011bl vylep\u0161it. I kdy\u017e jsem si jist\u00fd t\u00edm, \u017ee v\u00edte p\u0159esn\u011b jak m\u00e1 va\u0161e postava vypadat, kdy\u017e bude po v\u0161em, je stejn\u011b d\u016fle\u017eit\u00e9, abyste m\u011bli <strong>mal\u00e9 c\u00edle b\u011bhem va\u0161\u00ed cesty<\/strong> za vysn\u011bnou postavou. To v\u00e1m pom\u016f\u017ee z\u016fstat motivovan\u00fdm a z\u00edsk\u00e1te sebev\u011bdom\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 chcete vytisknout 140 kilo na bench pressu, ale ujist\u011bte se, \u017ee m\u00e1te prostor i pro jin\u00e9 miln\u00edky b\u011bhem cesty k tomu. Udejte si term\u00edn pro 125 kilo, pak pro 130 kilo apod. Hlavn\u011b si u\u017e\u00edvejte ten proces zlep\u0161en\u00ed, proto\u017ee nenajdete velk\u00e9 <strong>okam\u017eit\u00e9 uspokojen\u00ed p\u0159i dlouhodob\u00fdch c\u00edlech<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div id=\"Bu\u010fte-trp\u011bliv\u00ed-a-naberte-svaly\" class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg\" alt=\"Bu\u010fte trp\u011bliv\u00ed a naberte svaly\" class=\"wp-image-272729\" width=\"843\" height=\"562\" title=\"Bu\u010fte trp\u011bliv\u00ed a naberte svaly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"5_Priberte_trochu_tuku\"><\/span><span style=\"color: #993366;\"><span style=\"color:#ff6600\" class=\"tadv-color\">5. P\u0159iberte trochu tuku<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U v\u011bt\u0161iny lid\u00ed je hlavn\u00ed probl\u00e9m ten, \u017ee cht\u011bj\u00ed p\u0159ej\u00edt ze \u0161lachovit\u00e9ho 65 kilov\u00e9ho kluka na 90+ kilov\u00e9ho Johnyho Brava do konce roku. Pak m\u00e1me jinou skupinu, kter\u00e1 je dnes minim\u00e1ln\u011b stejn\u011b roz\u0161\u00ed\u0159en\u00e1 jako ta co &#8220;nate\u010de&#8221;. Tato skupina jsou samoz\u0159ejm\u011b kluci, kte\u0159\u00ed jsou <strong>&#8220;z\u00e1visl\u00ed na tom b\u00fdt vyr\u00fdsovan\u00fd&#8221;<\/strong>. Pro tuto skupinu, \u017eila na bicepsu, kter\u00e1 se st\u00e1v\u00e1 m\u00e9n\u011b v\u00fdraznou, zp\u016fsobuje z\u00e1chvat paniky, sn\u00ed\u017een\u00ed mno\u017estv\u00ed uhlohydr\u00e1t\u016f, a mo\u017en\u00e1 i za\u0159azen\u00ed 7 denn\u00edho kardio tr\u00e9ninku. Budov\u00e1n\u00ed sval\u016f je metabolicky drah\u00fd proces, p\u0159eklad: <strong>va\u0161e t\u011blo nebude investovat do tohoto procesu<\/strong>, pokud nebude registrovat n\u011bjak\u00fd kalorick\u00fd p\u0159ebytek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee budete muset j\u00edst v\u00edce, ne\u017e si va\u0161e t\u011blo vy\u017eaduje a ur\u010dit\u011b naberete i trochu tuku p\u0159i tomto procesu. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b, jen tolik, abyste mohli r\u016fst, a ano, <strong>li\u0161\u00ed se to od \u010dlov\u011bka k \u010dlov\u011bku<\/strong>. N\u011bkte\u0159\u00ed lid\u00e9 dok\u00e1\u017e\u00ed nabrat svaly a p\u0159itom se vzdaj\u00ed pouze \u017eilnatosti na sv\u00fdch sklapova\u010dky, ale jin\u00ed mus\u00ed zapomenout na cihli\u010dky na b\u0159i\u0161e a p\u0159ej\u00edt pouze k n\u00e1znakem vypracovan\u00e9ho b\u0159icha. Znovu, <strong>je to individu\u00e1ln\u00ed<\/strong>, ale nepokazte to t\u00edm, \u017ee se budete sna\u017eit z\u016fstat vyr\u00fdsovan\u011bj\u0161\u00ed, jak si va\u0161e t\u011blo \u017e\u00e1d\u00e1 b\u00fdt b\u011bhem t\u011bchto f\u00e1z\u00ed. Chcete b\u00fdt ve stadiu, kdy va\u0161e t\u011blo b\u011b\u017e\u00ed hormon\u00e1ln\u00ed a metabolicky na pln\u00e9 obr\u00e1tky. Tehdy se objevuj\u00ed nejv\u011bt\u0161\u00ed p\u0159\u00edr\u016fstky a pamatujte, \u017ee <strong>na rozd\u00edl od nab\u00edr\u00e1n\u00ed sval\u016f, je shazov\u00e1n\u00ed tuku relativn\u011b kr\u00e1tk\u00fd proces<\/strong>. Nabr\u00e1n\u00ed 0,5-1 kg svalu m\u016f\u017ee b\u00fdt na vy\u0161\u0161\u00ed \u00farovni pokroku z\u00e1le\u017eitost jednoho roku, ale shodit <strong>2-3 kila tuku se v\u00e1m poda\u0159\u00ed za n\u011bkolik t\u00fddn\u016f<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00fdt ultra-vyr\u00fdsovan\u00fd je fajn, ale nau\u010dit se vyu\u017e\u00edt proces nab\u00edr\u00e1n\u00ed sval\u016f je t\u0159eba pro dosa\u017een\u00ed postavy, kter\u00e1 stoj\u00ed za vyr\u00fdsov\u00e1n\u00ed. <strong>Nepokazte to t\u00edm, \u017ee chcete z\u016fstat p\u0159\u00edli\u0161 vyr\u00fdsovan\u00fd<\/strong>, abyste neskon\u010dili jako ten chl\u00e1pek co vypad\u00e1 stejn\u011b ka\u017ed\u00fd den.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg\" alt=\"Pro\u010d je p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f d\u016fle\u017eit\u00e9 j\u00edst tuk\" class=\"wp-image-272745\" width=\"843\" height=\"567\" title=\"Pro\u010d je p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f d\u016fle\u017eit\u00e9 j\u00edst tuk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Shrnuti\"><\/span>Shrnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve zkratce, pl\u00e1nujte dlouhodob\u011b a v\u0161echny ty dobr\u00e9 rozhodnut\u00ed se nahromad\u00ed \u010dasem. &#8220;\u0158e\u0161en\u00ed Fast Foodem&#8221; nikdy nejsou \u0159e\u0161en\u00ed. Toto mo\u017en\u00e1 nen\u00ed rok, ve kter\u00e9m naberete 10 kilo svalu, ale i tak m\u016f\u017eete ud\u011blat drastick\u00e9 zm\u011bny. <strong>Myslete dlouhodob\u011b<\/strong>, bu\u010fte vn\u00edmav\u00fd a pracujte tvrd\u011b, zbytek se o sebe postar\u00e1 s\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\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>5 nej\u010dast\u011bj\u0161\u00edch chyb p\u0159i nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty a tipy, jak je napravit. P\u0159e\u010dt\u011bte si \u010dl\u00e1nek od Alberta N\u00fa\u00f1eze, kter\u00fd v\u00e1m efektivn\u011b porad\u00ed!<\/p>\n","protected":false},"author":25,"featured_media":99058,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7185,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168445","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-rust-svalove-hmoty","10":"tag-silovy-trenink","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>5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez) - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Stejn\u011b jako p\u0159i hubnut\u00ed, i p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f existuje \u0159ada m\u00fdt\u016f o tom, co je pro r\u016fst sval\u016f nejlep\u0161\u00ed. Jak nabrat svaly porad\u00ed IFPA Profesion\u00e1l Alberto N\u00fa\u00f1ez.\" \/>\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\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez) - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Stejn\u011b jako p\u0159i hubnut\u00ed, i p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f existuje \u0159ada m\u00fdt\u016f o tom, co je pro r\u016fst sval\u016f nejlep\u0161\u00ed. Jak nabrat svaly porad\u00ed IFPA Profesion\u00e1l Alberto N\u00fa\u00f1ez.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-19T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-26T14:40:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez)\",\"datePublished\":\"2017-04-19T22:00:00+00:00\",\"dateModified\":\"2023-07-26T14:40:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/\"},\"wordCount\":2349,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"keywords\":[\"cvi\u010den\u00ed\",\"r\u016fst svalov\u00e9 hmoty\",\"silov\u00fd tr\u00e9nink\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/\",\"name\":\"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez) - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"datePublished\":\"2017-04-19T22:00:00+00:00\",\"dateModified\":\"2023-07-26T14:40:56+00:00\",\"description\":\"Stejn\u011b jako p\u0159i hubnut\u00ed, i p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f existuje \u0159ada m\u00fdt\u016f o tom, co je pro r\u016fst sval\u016f nejlep\u0161\u00ed. Jak nabrat svaly porad\u00ed IFPA Profesion\u00e1l Alberto N\u00fa\u00f1ez.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"width\":840,\"height\":441,\"caption\":\"5 CHYB P\u0158I NAB\u00cdR\u00c1N\u00cd SVAL\u016e A JAK JE NAPRAVIT (ALBERTO NUNEZ)\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez) - GymBeam Blog","description":"Stejn\u011b jako p\u0159i hubnut\u00ed, i p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f existuje \u0159ada m\u00fdt\u016f o tom, co je pro r\u016fst sval\u016f nejlep\u0161\u00ed. Jak nabrat svaly porad\u00ed IFPA Profesion\u00e1l Alberto N\u00fa\u00f1ez.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/","og_type":"article","og_title":"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez) - GymBeam Blog","og_description":"Stejn\u011b jako p\u0159i hubnut\u00ed, i p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f existuje \u0159ada m\u00fdt\u016f o tom, co je pro r\u016fst sval\u016f nejlep\u0161\u00ed. Jak nabrat svaly porad\u00ed IFPA Profesion\u00e1l Alberto N\u00fa\u00f1ez.","og_url":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/","og_site_name":"GymBeam Blog","article_published_time":"2017-04-19T22:00:00+00:00","article_modified_time":"2023-07-26T14:40:56+00:00","og_image":[{"width":840,"height":441,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","type":"image\/jpeg"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez)","datePublished":"2017-04-19T22:00:00+00:00","dateModified":"2023-07-26T14:40:56+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/"},"wordCount":2349,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","keywords":["cvi\u010den\u00ed","r\u016fst svalov\u00e9 hmoty","silov\u00fd tr\u00e9nink","tr\u00e9nink"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/","url":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/","name":"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez) - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","datePublished":"2017-04-19T22:00:00+00:00","dateModified":"2023-07-26T14:40:56+00:00","description":"Stejn\u011b jako p\u0159i hubnut\u00ed, i p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f existuje \u0159ada m\u00fdt\u016f o tom, co je pro r\u016fst sval\u016f nejlep\u0161\u00ed. Jak nabrat svaly porad\u00ed IFPA Profesion\u00e1l Alberto N\u00fa\u00f1ez.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","width":840,"height":441,"caption":"5 CHYB P\u0158I NAB\u00cdR\u00c1N\u00cd SVAL\u016e A JAK JE NAPRAVIT (ALBERTO NUNEZ)"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/5-chyb-pri-nabirani-svalu-a-jak-je-napravit-alberto-nunez\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"5 chyb p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f a jak je napravit (Alberto N\u00fa\u00f1ez)"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168445","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=168445"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168445\/revisions"}],"predecessor-version":[{"id":484265,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/168445\/revisions\/484265"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/99058"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=168445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=168445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=168445"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=168445"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=168445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}