{"id":168456,"date":"2016-11-15T00:00:00","date_gmt":"2016-11-14T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/8-hrichu-na-treninku\/"},"modified":"2023-08-04T14:12:16","modified_gmt":"2023-08-04T12:12:16","slug":"8-hrichu-na-treninku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/","title":{"rendered":"8 tr\u00e9ninkov\u00fdch h\u0159\u00edch\u016f, kv\u016fli kter\u00fdm nedos\u00e1hnete o\u010dek\u00e1van\u00fdch v\u00fdsledk\u016f"},"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\/8-hrichu-na-treninku\/#HRICH_1_VYNECHAVATE_TRENINK_PROTOZE_NEMATE_NALADU%E2%80%9D\" title=\"H\u0158\u00cdCH 1: VYNECH\u00c1V\u00c1TE TR\u00c9NINK, PROTO\u017dE ,,NEM\u00c1TE N\u00c1LADU&#8221;\">H\u0158\u00cdCH 1: VYNECH\u00c1V\u00c1TE TR\u00c9NINK, PROTO\u017dE ,,NEM\u00c1TE N\u00c1LADU&#8221;<\/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\/8-hrichu-na-treninku\/#HRICH_2_CHODITE_DO_FITKA_BEZ_KRATKODOBEHO_NEBO_DLOUHODOBEHO_PLANU\" title=\"H\u0158\u00cdCH 2: CHOD\u00cdTE DO FITKA BEZ KR\u00c1TKODOB\u00c9HO NEBO DLOUHODOB\u00c9HO PL\u00c1NU\">H\u0158\u00cdCH 2: CHOD\u00cdTE DO FITKA BEZ KR\u00c1TKODOB\u00c9HO NEBO DLOUHODOB\u00c9HO PL\u00c1NU<\/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\/8-hrichu-na-treninku\/#HRICH_3_JSTE_POSEDLI_SILOU_AZ_NATOLIK_ZE_NEOBMENUJETE_TRENINKY\" title=\"H\u0158\u00cdCH 3: JSTE POSEDL\u00cd SILOU A\u017d NATOLIK, \u017dE NEOBM\u011a\u0147UJETE TR\u00c9NINKY\">H\u0158\u00cdCH 3: JSTE POSEDL\u00cd SILOU A\u017d NATOLIK, \u017dE NEOBM\u011a\u0147UJETE TR\u00c9NINKY<\/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\/8-hrichu-na-treninku\/#HRICH_4_DOVOLITE_ABY_SPATNY_TRENINK_VYKOLEJIL_VAS_DLOUHODOBY_CIL\" title=\"H\u0158\u00cdCH 4: DOVOL\u00cdTE, ABY \u0160PATN\u00dd TR\u00c9NINK VYKOLEJIL V\u00c1\u0160 DLOUHODOB\u00dd C\u00cdL\">H\u0158\u00cdCH 4: DOVOL\u00cdTE, ABY \u0160PATN\u00dd TR\u00c9NINK VYKOLEJIL V\u00c1\u0160 DLOUHODOB\u00dd C\u00cdL<\/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\/8-hrichu-na-treninku\/#HRICH_5_POUZIVATE_VAHY_KTERE_NEJSOU_DOST_TEZKE\" title=\"H\u0158\u00cdCH 5: POU\u017d\u00cdV\u00c1TE V\u00c1HY, KTER\u00c9 NEJSOU DOST T\u011a\u017dK\u00c9\">H\u0158\u00cdCH 5: POU\u017d\u00cdV\u00c1TE V\u00c1HY, KTER\u00c9 NEJSOU DOST T\u011a\u017dK\u00c9<\/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\/8-hrichu-na-treninku\/#HRICH_6_STRAVU_CHAPETE_JAKO_NECO_DRUHORADEHO\" title=\"H\u0158\u00cdCH 6: STRAVU CH\u00c1PETE JAKO N\u011aCO DRUHO\u0158AD\u00c9HO\">H\u0158\u00cdCH 6: STRAVU CH\u00c1PETE JAKO N\u011aCO DRUHO\u0158AD\u00c9HO<\/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\/8-hrichu-na-treninku\/#HRICH_7_VICE_PARTY_NEZ_TRENINKU\" title=\"H\u0158\u00cdCH 7: V\u00cdCE P\u00c1RTY NE\u017d TR\u00c9NINKU\">H\u0158\u00cdCH 7: V\u00cdCE P\u00c1RTY NE\u017d TR\u00c9NINKU<\/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\/8-hrichu-na-treninku\/#HRICH_8_OCEKAVATE_OKAMZITE_VYSLEDKY\" title=\"H\u0158\u00cdCH 8: O\u010cEK\u00c1V\u00c1TE OKAM\u017dIT\u00c9 V\u00ddSLEDKY\">H\u0158\u00cdCH 8: O\u010cEK\u00c1V\u00c1TE OKAM\u017dIT\u00c9 V\u00ddSLEDKY<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pokud nedosahujete o\u010dek\u00e1van\u00fdch v\u00fdsledk\u016f p\u0159i sv\u00fdch tr\u00e9ninc\u00edch, tak pravd\u011bpodobn\u011b d\u011bl\u00e1te jednu z t\u011bchto <strong>2 hlavn\u00edch chyb:<\/strong><\/p>\n\n\n\n<p>\u2022 Cvi\u010d\u00edte s nedostatkem discipl\u00edny a soust\u0159ed\u011bn\u00ed. <br>\u2022 Cvi\u010d\u00edte tak slep\u011b a zb\u011bsile, \u017ee zapom\u00edn\u00e1te na to, \u010deho se sna\u017e\u00edte dos\u00e1hnout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto \u010dl\u00e1nku najdete <strong>8 chyb, kter\u00e9 d\u011blaj\u00ed lid\u00e9 nej\u010dast\u011bji,<\/strong> a samoz\u0159ejm\u011b i tipy jak je napravit. P\u0159e\u010dt\u011bte si tento seznam a zjist\u011bte, zda jste se neprovinili n\u011bkter\u00fdm z t\u011bchto h\u0159\u00edch\u016f.<\/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=\"HRICH_1_VYNECHAVATE_TRENINK_PROTOZE_NEMATE_NALADU%E2%80%9D\"><\/span>H\u0158\u00cdCH 1: VYNECH\u00c1V\u00c1TE TR\u00c9NINK, PROTO\u017dE ,,NEM\u00c1TE N\u00c1LADU&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoz\u00ed z n\u00e1s nedosahuj\u00ed sv\u00fdch c\u00edl\u016f, proto\u017ee <strong>se nech\u00e1vaj\u00ed rozpt\u00fdlit.<\/strong> V\u017edy\u0165 to zn\u00e1te. M\u00e1te spoustu povinnost\u00ed a nem\u00e1te \u010das na tr\u00e9nink. Pozd\u011bji se v\u00e1m ale v rozvrhu uvoln\u00ed m\u00edsto, ale vy se vymluv\u00edte na to, \u017ee u\u017e <strong>i tak nem\u00e1te n\u00e1ladu.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8h1.jpg\" alt=\"nem\u00e1te n\u00e1ladu na cvi\u010den\u00ed - h\u0159\u00edch 1\" width=\"843\" title=\"nem\u00e1te n\u00e1ladu na cvi\u010den\u00ed - h\u0159\u00edch 1\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p>Kdy jste naposledy <strong>vynechali sp\u00e1nek,<\/strong> proto\u017ee jste na n\u011bj nem\u011bli n\u00e1ladu? V\u00e1\u0161 tr\u00e9nink by m\u011bl b\u00fdt automaticky sou\u010d\u00e1st\u00ed va\u0161eho dne <strong>jako ka\u017ed\u00fd jin\u00fd aspekt va\u0161\u00ed denn\u00ed rutiny.<\/strong> Nikdy byste se nem\u011bli rozhodovat, zda j\u00edt cvi\u010dit nebo ne. Prost\u011b byste m\u011bli j\u00edt do fitka v dob\u011b va\u0161eho tr\u00e9ninku. Nastavte si na mobilu p\u0159ipom\u00ednku a dosta\u0148te sv\u016fj zadek do fitka.<\/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=\"HRICH_2_CHODITE_DO_FITKA_BEZ_KRATKODOBEHO_NEBO_DLOUHODOBEHO_PLANU\"><\/span>H\u0158\u00cdCH 2: CHOD\u00cdTE DO FITKA BEZ KR\u00c1TKODOB\u00c9HO NEBO DLOUHODOB\u00c9HO PL\u00c1NU<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zat\u00edmco to, \u017ee se dostanete do fitka je pouze polovina boje, v\u00e1lku nevyhrajete, <strong>pokud nebudete m\u00edt pl\u00e1n<\/strong> &#8211; nebo n\u011bkolik n\u00e1sleduj\u00edc\u00edch m\u011bs\u00edc\u016f. Za prv\u00e9, je velmi d\u016fle\u017eit\u00e9 <strong>identifikovat konkr\u00e9tn\u00ed c\u00edl,<\/strong> kter\u00fd chcete dos\u00e1hnout v pr\u016fb\u011bhu roku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potom byste ho m\u011bli <strong>rozb\u00edt do cykl\u016f<\/strong> asi po osm t\u00fddn\u016f. Ty m\u016f\u017eete nastavit v z\u00e1vislosti na va\u0161em \u00fasp\u011bchu b\u011bhem ka\u017ed\u00e9 osmit\u00fddenn\u00ed f\u00e1ze. Je velmi z\u00e1sadn\u00ed <strong>m\u00edt dlouhodob\u00fd<\/strong> (asi na 6 m\u011bs\u00edc\u016f) <strong>a pr\u016fb\u011b\u017en\u00fd<\/strong> (asi na 8 t\u00fddn\u016f) <strong>c\u00edl.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-928088390.jpg\" alt=\"ur\u010dete si ve fitku sv\u016fj c\u00edl\" width=\"843\" title=\"ur\u010dete si ve fitku sv\u016fj c\u00edl\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p>Jakmile budete m\u00edt pr\u016fb\u011b\u017en\u00fd i dlouhodob\u00fd c\u00edl, <strong>budete pot\u0159ebovat denn\u00ed pl\u00e1n.<\/strong> P\u0159ed t\u00edm ne\u017e si p\u016fjdete zacvi\u010dit, <strong>p\u0159edem si sepi\u0161te ka\u017ed\u00fd tr\u00e9nink.<\/strong> M\u016f\u017eete to ud\u011blat n\u011bkolik dn\u00ed p\u0159edem, nebo v rann\u00edch hodin\u00e1ch p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem. Dobr\u00fdm tipem je sepsat si tr\u00e9nink na mobilu nebo v z\u00e1pisn\u00edku a vz\u00edt ho s sebou do fitka. Pak se ho p\u0159i cvi\u010den\u00ed dr\u017ete.<\/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=\"HRICH_3_JSTE_POSEDLI_SILOU_AZ_NATOLIK_ZE_NEOBMENUJETE_TRENINKY\"><\/span>H\u0158\u00cdCH 3: JSTE POSEDL\u00cd SILOU A\u017d NATOLIK, \u017dE NEOBM\u011a\u0147UJETE TR\u00c9NINKY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, abyste se stali siln\u011bj\u0161\u00edmi, vy\u017eaduje v\u00fdzvy a <strong>pravidelnou stimulaci sval\u016f r\u016fzn\u00fdmi zp\u016fsoby.<\/strong> Nem\u016f\u017eete prost\u011b poka\u017ed\u00e9 prov\u00e1d\u011bt stejn\u00e9 cviky ve stejn\u00e9m po\u0159ad\u00ed. To m\u016f\u017ee fungovat n\u011bkolik t\u00fddn\u016f, ale nakonec to sel\u017ee.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8h3.jpg\" alt=\"chcete nabrat s\u00edlu - h\u0159\u00edch\" width=\"843\" title=\"chcete nabrat s\u00edlu - h\u0159\u00edch\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p>Prakticky se ka\u017ed\u00fd posilovac\u00ed protokol spol\u00e9h\u00e1 na cyklick\u00e9 opakov\u00e1n\u00ed, v\u00e1hy, cviky a objem, co\u017e v\u00e1m <strong>umo\u017en\u00ed zv\u00fd\u0161it celkovou s\u00edlu.<\/strong> Najd\u011bte si pl\u00e1n na budov\u00e1n\u00ed s\u00edly navr\u017een\u00fd profesion\u00e1ln\u00edm sportovcem nebo tren\u00e9rem a dodr\u017eujte ho do posledn\u00edho p\u00edsmene. <strong>Regenerace a cykly jsou stejn\u011b d\u016fle\u017eit\u00e9<\/strong> pro zv\u00fd\u0161en\u00ed s\u00edly jako zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah.<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HRICH_4_DOVOLITE_ABY_SPATNY_TRENINK_VYKOLEJIL_VAS_DLOUHODOBY_CIL\"><\/span>H\u0158\u00cdCH 4: DOVOL\u00cdTE, ABY \u0160PATN\u00dd TR\u00c9NINK VYKOLEJIL V\u00c1\u0160 DLOUHODOB\u00dd C\u00cdL<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0158ekn\u011bme, \u017ee jste b\u011bhem posledn\u00edho tr\u00e9ninku dos\u00e1hli \u010dty\u0159 opakov\u00e1n\u00ed s ur\u010ditou hmotnost\u00ed. Nyn\u00ed o\u010dek\u00e1v\u00e1te, \u017ee <strong>dos\u00e1hnete p\u011bt p\u0159i stejn\u00e9m cviku,<\/strong> ale ud\u011bl\u00e1te pouze t\u0159i opakov\u00e1n\u00ed a va\u0161e svaly podlehnou. Va\u0161e my\u0161len\u00ed se okam\u017eit\u011b m\u011bn\u00ed; <strong>pova\u017eujete tento tr\u00e9nink za selh\u00e1n\u00ed.<\/strong> To v\u00e1s dostane do hrozn\u00e9 n\u00e1lady a frustrace, tak\u017ee tr\u00e9nink zkr\u00e1t\u00edte a jdete dom\u016f.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8h4.jpg\" alt=\"\u0161patn\u00fd tr\u00e9nink - c\u00edl\" width=\"843\" title=\"\u0161patn\u00fd tr\u00e9nink - c\u00edl\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p>Pokud dojde k takov\u00e9mu p\u0159\u00edpadu, uznejte, \u017ee <strong>ka\u017ed\u00fd m\u00edv\u00e1 ve fitku \u0161patn\u00fd den.<\/strong> M\u00edsto toho, abyste tr\u00e9nink ukon\u010dili, zkuste u\u010dinit okam\u017eit\u00e9 zm\u011bny. Dop\u0159ejte si 2-minutovou p\u0159est\u00e1vku a zm\u011b\u0148te tr\u00e9nink. <strong>Soust\u0159e\u010fte se na opakov\u00e1n\u00ed, nikoliv na v\u00e1hy.<\/strong> Najd\u011bte zp\u016fsob, jak p\u0159em\u011bnit dne\u0161n\u00ed tr\u00e9nink na \u00fasp\u011b\u0161n\u00fd.<\/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=\"HRICH_5_POUZIVATE_VAHY_KTERE_NEJSOU_DOST_TEZKE\"><\/span>H\u0158\u00cdCH 5: POU\u017d\u00cdV\u00c1TE V\u00c1HY, KTER\u00c9 NEJSOU DOST T\u011a\u017dK\u00c9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toto se st\u00e1v\u00e1, pokud neporovn\u00e1v\u00e1te sety, opakov\u00e1n\u00ed a v\u00e1hy z tr\u00e9ninku na tr\u00e9nink. Pokud to nesledujete, tak pravd\u011bpodobn\u011b chyt\u00edte do rukou \u010dinky, p\u0159i nich\u017e <strong>,,c\u00edt\u00edte&#8221;, \u017ee jsou ty prav\u00e9 pro tr\u00e9nink v dan\u00fd den.<\/strong> Mnoho \u017een selh\u00e1v\u00e1 a nezved\u00e1 dostate\u010dn\u011b t\u011b\u017ek\u00e9 v\u00e1hy, proto\u017ee se boj\u00ed, \u017ee budou vypadat p\u0159\u00edli\u0161 objemn\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-495058343.jpg\" alt=\"tr\u00e9nink pro \u017eeny hubnut\u00ed\" width=\"843\" title=\"tr\u00e9nink pro \u017eeny hubnut\u00ed\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p>Zkuste si v\u00e9st den\u00edk, do kter\u00e9ho zaznamen\u00e1te nejen sv\u00e9 cviky a sety, ale i v\u00e1hy a opakov\u00e1n\u00ed. <strong>Zkontrolujte ho v\u017edy, kdy\u017e si p\u0159ipravujete sv\u016fj denn\u00ed pl\u00e1n.<\/strong> M\u016f\u017eete si zaznamenat i sv\u00e9 p\u0159edchoz\u00ed \u00fasp\u011bchy, tak\u017ee je budete m\u00edt v\u017edy p\u0159i cvi\u010den\u00ed s sebou.<\/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=\"HRICH_6_STRAVU_CHAPETE_JAKO_NECO_DRUHORADEHO\"><\/span>H\u0158\u00cdCH 6: STRAVU CH\u00c1PETE JAKO N\u011aCO DRUHO\u0158AD\u00c9HO<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K tomu m\u016f\u017ee doj\u00edt, a\u0165 u\u017e je va\u0161\u00edm c\u00edlem r\u016fst sval\u016f, ztr\u00e1ta tuk\u016f, nebo oboj\u00ed. Kdy\u017e je va\u0161e strava druho\u0159ad\u00e1, <strong>n\u011bkdy se do sv\u00fdch kalori\u00ed a makronutrient\u016f tref\u00edte,<\/strong> jindy ne. Ale nikdy nemaximalizujte svou schopnost dos\u00e1hnout sv\u00fdch c\u00edl\u016f, kdy\u017e je va\u0161e strava hrozn\u00e1.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8h6.jpg\" alt=\"strava p\u0159i cvi\u010den\u00ed - chia sem\u00ednka\" width=\"843\" title=\"strava p\u0159i cvi\u010den\u00ed - chia sem\u00ednka\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p>Vynalo\u017ete <strong>v\u011bt\u0161\u00ed \u00fasil\u00ed do pl\u00e1nov\u00e1n\u00ed sv\u00e9ho nutri\u010dn\u00edho pl\u00e1nu<\/strong> ne\u017e do sv\u00e9ho cvi\u010debn\u00edho pl\u00e1nu. <em>Co?<\/em> <em>Ano.<\/em> M\u016f\u017eete j\u00edst \u0161estkr\u00e1t denn\u011b, ale cvi\u010dit v\u00edce ne\u017e dvakr\u00e1t denn\u011b pravd\u011bpodobn\u011b nechcete <em>(pokud se nechyst\u00e1te na sout\u011b\u017e).<\/em> Proto pl\u00e1nov\u00e1n\u00ed stravy zabere o dost v\u00edce \u010dasu. Ujist\u011bte se, \u017ee <strong>dosahujete pot\u0159ebn\u00fdch nutri\u010dn\u00edch \u010d\u00edsel<\/strong> nejen denn\u011b, ale i od j\u00eddla k&nbsp;j\u00eddlu.<\/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=\"HRICH_7_VICE_PARTY_NEZ_TRENINKU\"><\/span>H\u0158\u00cdCH 7: V\u00cdCE P\u00c1RTY NE\u017d TR\u00c9NINKU<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posta\u010d\u00ed, kdy\u017e \u0159ekneme, \u017ee pokud jste na p\u00e1rty tak \u010dasto jako ve fitku, <strong>nemaximalizujete sv\u00e9 v\u00fdsledky.<\/strong> Pokud jste ,,<em>party animal&#8221;,<\/em> budete si muset vytvo\u0159it rozumn\u00e9 hranice, kdy\u017e chcete <strong>dos\u00e1hnout sv\u00fdch c\u00edl\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p><strong>Zpomalte ten p\u00e1rty vlak.<\/strong> Nebudeme v\u00e1s p\u0159esv\u011bd\u010dovat, abyste se ne\u00fa\u010dastnili oslav a akc\u00ed, to je na v\u00e1s. Zkuste ale z\u016fstat doma alespo\u0148 jeden v\u00edkendov\u00fd ve\u010der, nebo bu\u010fte dobrovoln\u00fdm \u0159idi\u010dem, tak\u017ee nebudete p\u00edt. M\u011bjte na pam\u011bti, \u017ee pokud budete chodit ven ve velk\u00e9m stylu p\u0159\u00edli\u0161 \u010dasto, <strong>vzd\u00e1l\u00edte se od odpo\u010dinku a regenerace,<\/strong> a pokud budete na p\u00e1rty do \u010dasn\u00fdch rann\u00edch hodin, pravd\u011bpodobn\u011b <strong>nebudete sledovat ani sv\u016fj j\u00eddeln\u00ed\u010dek.<\/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=\"HRICH_8_OCEKAVATE_OKAMZITE_VYSLEDKY\"><\/span>H\u0158\u00cdCH 8: O\u010cEK\u00c1V\u00c1TE OKAM\u017dIT\u00c9 V\u00ddSLEDKY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Motivace je siln\u00fd n\u00e1stroj, ale <strong>nerealistick\u00e1 o\u010dek\u00e1v\u00e1n\u00ed<\/strong> v\u00e1s \u010dasto vedou k extr\u00e9mn\u00ed intenzit\u011b tr\u00e9nink\u016f po dobu jednoho a\u017e dvou t\u00fddn\u016f. Pak se va\u0161e t\u011blo unav\u00ed, vy neuvid\u00edte v\u00fdsledky, budete p\u0159etr\u00e9nov\u00e1n\u00ed a frustrovan\u00ed, tak\u017ee <strong>za\u010dnete vynech\u00e1vat tr\u00e9ninky.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1025613000.jpg\" alt=\"o\u010dek\u00e1v\u00e1te okam\u017eit\u00e9 v\u00fdsledky\" width=\"843\" title=\"o\u010dek\u00e1v\u00e1te okam\u017eit\u00e9 v\u00fdsledky\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zamyslete se<\/h3>\n\n\n\n<p>P\u0159esta\u0148te m\u011b\u0159it okam\u017eit\u00e9 v\u00fdsledky, jak zhubnut\u00e1 kila, nebo zv\u00fd\u0161en\u00fd po\u010det opakov\u00e1n\u00ed \u010di hmotnost. Zalo\u017ete sv\u016fj \u00fasp\u011bch na tom, \u017ee <strong>z\u016fstanete p\u0159i sv\u00e9m programu.<\/strong> Jezte ka\u017ed\u00e9 j\u00eddlo, kter\u00e9 si napl\u00e1nujete. Prove\u010fte ka\u017ed\u00e9 cvi\u010den\u00ed s d\u016frazem a nasazen\u00edm. To je kone\u010dn\u00fd <strong>pr\u016fvodce k \u00fasp\u011bchu ve va\u0161ich kr\u00e1tkodob\u00fdch a 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<p><strong>Na\u0161li jste se v n\u011bkter\u00e9m z t\u011bchto ,,h\u0159\u00edch\u016f&#8221;?<\/strong> Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti, a v p\u0159\u00edpad\u011b, \u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil, nebo si mysl\u00edte, \u017ee by <strong>mohl b\u00fdt pro n\u011bkoho n\u00e1pomocn\u00fd, podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pokud nedosahujete o\u010dek\u00e1van\u00e9 v\u00fdsledky p\u0159i sv\u00fdch cvi\u010den\u00ed, pravd\u011bpodobn\u011b se dopou\u0161t\u00edte n\u011bkter\u00e9ho z t\u011bchto 8 h\u0159\u00edch\u016f. Zjist\u011bte, kter\u00e9 to jsou a jak je napravit!<\/p>\n","protected":false},"author":25,"featured_media":62589,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6885,6933,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168456","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-motivace","9":"tag-myty-cs","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>8 tr\u00e9ninkov\u00fdch h\u0159\u00edch\u016f, kv\u016fli kter\u00fdm nedos\u00e1hnete o\u010dek\u00e1van\u00fdch v\u00fdsledk\u016f - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cvi\u010d\u00edte a nevid\u00edte v\u00fdsledky? 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Bu\u010fte konzistentn\u00ed, m\u011bjte c\u00edl, nevynech\u00e1vejte tr\u00e9nink a \u0159i\u010fte se na\u0161imi dal\u0161\u00edmi radami.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-14T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-04T12:12:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-hriechov-treningu-clanokk_1_-min_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=\"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=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"8 tr\u00e9ninkov\u00fdch h\u0159\u00edch\u016f, kv\u016fli kter\u00fdm nedos\u00e1hnete o\u010dek\u00e1van\u00fdch v\u00fdsledk\u016f\",\"datePublished\":\"2016-11-14T23:00:00+00:00\",\"dateModified\":\"2023-08-04T12:12:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/\"},\"wordCount\":1441,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-hriechov-treningu-clanokk_1_-min_1.png\",\"keywords\":[\"motivace\",\"m\u00fdty\",\"silov\u00fd tr\u00e9nink\",\"tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/\",\"name\":\"8 tr\u00e9ninkov\u00fdch h\u0159\u00edch\u016f, kv\u016fli kter\u00fdm nedos\u00e1hnete o\u010dek\u00e1van\u00fdch v\u00fdsledk\u016f - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/8-hrichu-na-treninku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10-hriechov-treningu-clanokk_1_-min_1.png\",\"datePublished\":\"2016-11-14T23:00:00+00:00\",\"dateModified\":\"2023-08-04T12:12:16+00:00\",\"description\":\"Cvi\u010d\u00edte a nevid\u00edte v\u00fdsledky? 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