{"id":168460,"date":"2016-11-17T08:09:00","date_gmt":"2016-11-17T07:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/treninkova-bible-pro-zeny-fitness\/"},"modified":"2023-08-04T14:10:51","modified_gmt":"2023-08-04T12:10:51","slug":"treninkova-bible-pro-zeny-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/treninkova-bible-pro-zeny-fitness\/","title":{"rendered":"Tr\u00e9ninkov\u00e1 bible pro \u017eeny: V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o fitness"},"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\/treninkova-bible-pro-zeny-fitness\/#Trenink_se_zavazim_pro_lepsi_telo\" title=\"Tr\u00e9nink se z\u00e1va\u017e\u00edm pro lep\u0161\u00ed t\u011blo\">Tr\u00e9nink se z\u00e1va\u017e\u00edm pro lep\u0161\u00ed t\u011blo<\/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\/treninkova-bible-pro-zeny-fitness\/#Dosahnete_vaseho_fitness_cile_efektivne\" title=\"Dos\u00e1hn\u011bte va\u0161eho fitness c\u00edle efektivn\u011b\">Dos\u00e1hn\u011bte va\u0161eho fitness c\u00edle efektivn\u011b<\/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\/treninkova-bible-pro-zeny-fitness\/#12tydenni_treninkovy_program_se_zavazim\" title=\"12t\u00fddenn\u00ed tr\u00e9ninkov\u00fd program se z\u00e1va\u017e\u00edm\">12t\u00fddenn\u00ed tr\u00e9ninkov\u00fd program se z\u00e1va\u017e\u00edm<\/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\/treninkova-bible-pro-zeny-fitness\/#Zakladni_format_pro_kazdy_trenink_je_nasledujici\" title=\"Z\u00e1kladn\u00ed form\u00e1t pro ka\u017ed\u00fd tr\u00e9nink je n\u00e1sleduj\u00edc\u00ed:\">Z\u00e1kladn\u00ed form\u00e1t pro ka\u017ed\u00fd tr\u00e9nink je n\u00e1sleduj\u00edc\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\/treninkova-bible-pro-zeny-fitness\/#Vytvorte_si_vlastni_treninkovy_program\" title=\"Vytvo\u0159te si vlastn\u00ed tr\u00e9ninkov\u00fd program\">Vytvo\u0159te si vlastn\u00ed tr\u00e9ninkov\u00fd program<\/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\/treninkova-bible-pro-zeny-fitness\/#Jak_se_stravovat_pro_hezci_telo\" title=\"Jak se stravovat pro hez\u010d\u00ed t\u011blo?\">Jak se stravovat pro hez\u010d\u00ed t\u011blo?<\/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\/treninkova-bible-pro-zeny-fitness\/#Vyzivove_doplnky_pro_zeny\" title=\"V\u00fd\u017eivov\u00e9 dopl\u0148ky pro \u017eeny\">V\u00fd\u017eivov\u00e9 dopl\u0148ky pro \u017eeny<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Fitness m\u016f\u017ee b\u00fdt pro n\u011bkter\u00e9 \u017eeny odstra\u0161uj\u00edc\u00ed. Dokonce i v mal\u00fdch posilovn\u00e1ch vid\u00ed <strong>podivn\u011b vypadaj\u00edc\u00ed stroje a n\u00e1\u0159ad\u00ed,<\/strong> kter\u00e9 nev\u011bd\u00ed jak pou\u017e\u00edvat, \u010di nep\u0159\u00edstupn\u011b vypadaj\u00edc\u00ed lid\u00ed se \u0161ejkry pln\u00fdmi r\u016f\u017eov\u00e9 vody. V\u011bt\u0161ina nov\u00e1\u010dk\u016f ve sv\u011bt\u011b z\u00e1va\u017e\u00ed vstoup\u00ed do posilovny a poc\u00edt\u00ed okam\u017eit\u00e9 ohromen\u00ed. D\u011bje se tu tolik v\u011bc\u00ed a vy <strong>nev\u00edte, kde za\u010d\u00edt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Zde p\u0159ich\u00e1z\u00ed moment, kdy <strong>ned\u011bsiv\u00fd eliptick\u00fd stroj<\/strong> vol\u00e1 va\u0161e jm\u00e9no. V\u00e1\u0161 p\u0159\u00e1telsk\u00fd kardio stroj v sousedstv\u00ed v\u00e1s nikdy nezklamal, tak\u017ee vysko\u010d\u00edte na jeden a za\u010dnete \u0161ustit nohama. A to je m\u00edsto, kde z\u016fstanete ti\u0161e a jen sledujete ostatn\u00ed lidi, jak prov\u00e1d\u011bj\u00ed jejich <strong>\u00fa\u017easn\u011b vypadaj\u00edc\u00ed tr\u00e9ninky.<\/strong> Kdy\u017e kone\u010dn\u011b naberete <strong>odvahu, abyste vyzkou\u0161ely silov\u00fd tr\u00e9nink,<\/strong> tak se pravd\u011bpodobn\u011b nasm\u011brujete ke stroj\u016fm. Vyberete si n\u011bjak\u00fd voln\u00fd, p\u0159e\u010dtete si instrukce, a pak zkou\u0161\u00edte napodobit cokoliv, co d\u011bl\u00e1 vzor na obr\u00e1zc\u00edch. <em>,,WTF? Co d\u011bl\u00e1m?&#8221;,<\/em> mo\u017en\u00e1 se zept\u00e1te sami sebe. <em>,,Je to v\u016fbec spr\u00e1vn\u011b? P\u0159\u00edsah\u00e1m, \u017ee tyto instrukce ned\u00e1vaj\u00ed smysl. Dobr\u00fd Bo\u017ee , douf\u00e1m, \u017ee m\u011b nikdo nesleduje!&#8221;<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/janni-deler-supplements-femimalDSC_0301-980x673_1.jpg\" alt=\"tr\u00e9ninkov\u00e1 bible pro \u017eeny fitness jak za\u010d\u00edt\" width=\"843\" title=\"tr\u00e9ninkov\u00e1 bible pro \u017eeny fitness jak za\u010d\u00edt\"\/><\/figure>\n<\/div>\n\n\n<p>Po va\u0161em z\u00e1chvatu na stroj\u00edch p\u0159em\u00fd\u0161l\u00edte o tom, \u017ee p\u0159ejdete ke stojanu s jednoru\u010dkami, ale je zaplaven\u00fd obrovsk\u00fdmi, svalnat\u00fdmi chlapy, kte\u0159\u00ed d\u011blaj\u00ed maximum, aby se p\u0159edb\u011bhli navz\u00e1jem. Krom\u011b toho, <strong>co byste vlastn\u011b d\u011blaly s jednoru\u010dkami<\/strong> v rukou? Pot\u00e9, co opust\u00edte posilovnu, jdete dom\u016f a za\u010dnete se h\u00e1dat sama se sebou o dal\u0161\u00edm j\u00eddle: <em>,,Pr\u00e1v\u011b jsem tr\u00e9novala, pro\u010d bych to m\u011bla zni\u010dit jeden\u00edm? Mo\u017en\u00e1 bych si m\u011bla d\u00e1t n\u011bjak\u00e9 t\u011bstoviny &#8230;&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tak tedy budete bojovat svou fitness rutinou, <strong>ned\u011bl\u00e1te celkem takov\u00e9 pokroky<\/strong> jako jste doufaly, a v\u017edy p\u0159em\u00fd\u0161l\u00edte, jak\u00e9 by mohlo b\u00fdt to <strong>,,tajemstv\u00ed&#8221;.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Pokud <strong>cokoliv z tohoto v\u00fd\u0161e zm\u00edn\u011bn\u00e9ho<\/strong> pro v\u00e1s zn\u00ed pov\u011bdom\u011b, tak zoufale pot\u0159ebujete fitness reorganizaci! Na\u0161t\u011bst\u00ed jste na spr\u00e1vn\u00e9m m\u00edst\u011b! <strong>\u017densk\u00e1 tr\u00e9ninkov\u00e1 bible<\/strong> nab\u00edz\u00ed v\u0161e, co pot\u0159ebujete k tomu, abyste vstoupily do posilovny se sebed\u016fv\u011brou, tak\u017ee m\u016f\u017eete za\u010d\u00edt pracovat na va\u0161em <strong>nej\u0161\u0165astn\u011bj\u0161\u00edm, nejsiln\u011bj\u0161\u00edm a nejlep\u0161\u00edm ,,j\u00e1&#8221;.<\/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=\"Trenink_se_zavazim_pro_lepsi_telo\"><\/span>Tr\u00e9nink se z\u00e1va\u017e\u00edm pro lep\u0161\u00ed t\u011blo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Mnoho \u017een tr\u00e1p\u00ed p\u0159edstava, \u017ee tr\u00e9nink se z\u00e1va\u017e\u00edm <strong>n\u011bjak\u00fdm z\u00e1hadn\u00fdm zp\u016fsobem transformuje<\/strong> jejich t\u011blo do podoby Hulka. Proto tr\u00e1v\u00ed hodiny kardio tr\u00e9ninkem, aby si zachovaly svou &#8220;\u017eenskou&#8221; postavu. Pravda je, \u017ee \u017eeny prost\u011b nemaj\u00ed takovou <strong>hormon\u00e1ln\u00ed podporu<\/strong> na z\u00edsk\u00e1v\u00e1n\u00ed svalov\u00e9 hmoty jako mu\u017ei. Hormon <strong>testosteron<\/strong> je zodpov\u011bdn\u00fd za r\u016fst svalov\u00e9 hmoty. \u017densk\u00e1 hladina testosteronu je jen malilink\u00fd zlomek t\u00e9 mu\u017esk\u00e9. To znamen\u00e1, \u017ee m\u016f\u017eete d\u011blat bench press bez pohr\u00e1v\u00e1n\u00ed si se z\u00e1ke\u0159nou my\u0161lenkou, <strong>kolik chlup\u016f na hrudi v\u00e1m m\u016f\u017ee nar\u016fst.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Olga-Helena-Fitness_3.jpg\" alt=\"tr\u00e9ninkov\u00e1 bible pro \u017eeny tr\u00e9nink se z\u00e1va\u017e\u00edm posilov\u00e1n\u00ed\" width=\"843\" title=\"tr\u00e9ninkov\u00e1 bible pro \u017eeny tr\u00e9nink se z\u00e1va\u017e\u00edm posilov\u00e1n\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left\">Existuj\u00ed \u017eeny, obvykle profesion\u00e1ln\u00ed kulturistky, kter\u00e9 <strong>vypadaj\u00ed mu\u017en\u011b.<\/strong> To chce mnoho, mnoho let ob\u011btavosti, u\u017e\u00edv\u00e1n\u00ed testosteronov\u00fdch dopl\u0148k\u016f a jin\u00fdch v\u011bc\u00ed, a samoz\u0159ejm\u011b, ur\u010dit\u00e9ho \u017eivotn\u00edho stylu pro dosa\u017een\u00ed tohoto druhu svalnatosti. Pokud nen\u00ed va\u0161\u00edm snem st\u00e1t se p\u0159\u00ed\u0161t\u00ed <strong>hv\u011bzdou v \u017eensk\u00e9m kulturismu,<\/strong> tak se v\u016fbec nemus\u00edte tr\u00e1pit nad p\u0159\u00edli\u0161 mu\u017en\u00fdm vzhledem. &nbsp; <strong>M\u00e1te pravdu v jedn\u00e9 v\u011bci:<\/strong> tr\u00e9nov\u00e1n\u00ed se z\u00e1va\u017e\u00edmi zv\u00fd\u0161\u00ed va\u0161i hubenou svalovou hmotu. To je dobr\u00e1 v\u011bc!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>\u010c\u00edm <em>v\u00edce sval\u016f m\u00e1te, t\u00edm v\u00edce kalori\u00ed va\u0161e t\u011blo sp\u00e1l\u00ed.<\/em> <em>\u010c\u00edm v\u00edce kalori\u00ed va\u0161e t\u011blo sp\u00e1l\u00ed, t\u00edm \u0161t\u00edhlej\u0161\u00ed budete<\/em>.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e1r\u016fst svalov\u00e9 hmoty tak\u00e9 <strong>p\u0159id\u00e1 tvar<\/strong> va\u0161im ruk\u00e1m, <strong>odebere centimetry<\/strong> z va\u0161eho b\u0159icha a dokonce <strong>p\u0159id\u00e1 kulatost<\/strong> va\u0161emu zadku! Kdy\u017e \u017eensk\u00e9 magaz\u00edny mluv\u00ed o <em>,,t\u00f3nov\u00e1n\u00ed&#8221;,<\/em> tak mluv\u00ed o siln\u00fdch svalech.<\/p>\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=\"49246,30209,36058,36073,36310,49009,29118,29120,48997\" ><\/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=\"Dosahnete_vaseho_fitness_cile_efektivne\"><\/span>Dos\u00e1hn\u011bte va\u0161eho fitness c\u00edle efektivn\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Dal\u0161\u00ed probl\u00e9m, na kter\u00fd \u017eeny naraz\u00ed je, \u017ee ani sami netu\u0161\u00ed, <strong>co by m\u011bly zvedat a pro\u010d.<\/strong> Sly\u0161\u00edme a \u010dteme v\u011bci jako <em>,,split&#8221;, ,,leg day&#8221;<\/em> a <em>,,pl\u00e1nov\u00e1n\u00ed&#8221;,<\/em> ale nem\u00e1me kontext pro tyto my\u0161lenky nebo netu\u0161\u00edme jak se vztahuj\u00ed na n\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161echna tato ,,m\u00f3dn\u00ed&#8221; slova odkazuj\u00ed na jednu v\u011bc: <strong>rutina,<\/strong> kterou pou\u017eijete k dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f. Abyste dos\u00e1hly nejlep\u0161\u00edch v\u00fdsledk\u016f ze zved\u00e1n\u00ed z\u00e1va\u017e\u00ed, je d\u016fle\u017eit\u00e9 <strong>zvedat se z\u00e1m\u011brem a usm\u011brn\u011bn\u00edm.<\/strong> Nem\u016f\u017eete putovat od stroje ke stroji, ani\u017e jste v\u011bd\u011bly, <strong>kter\u00fd cvik, v jak\u00e9m po\u010dtu s\u00e9ri\u00ed a opakov\u00e1n\u00ed<\/strong> v\u00e1m nejl\u00e9pe pom\u016f\u017ee dos\u00e1hnout va\u0161ich fitness c\u00edl\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si nejste jist\u00e1, jak dos\u00e1hnout va\u0161ich c\u00edl\u016f nej\u00fa\u010dinn\u011bji, <strong>vyzkou\u0161ejte jeden z na\u0161ich \u00fa\u017easn\u00fdch tr\u00e9nink\u016f.<\/strong> Je to skoro tot\u00e9\u017e jako m\u00edt osobn\u00edho tren\u00e9ra, ale s t\u00edm rozd\u00edlem, \u017ee <strong>za n\u011bj nemus\u00edte platit.<\/strong> V\u0161e jsme pro v\u00e1s p\u0159ipravili a vy mus\u00edte tuto rutinu u\u017e jen n\u00e1sledovat!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/R5A6742-1124x749.jpeg\" alt=\"Jak dos\u00e1hnout sv\u00e9ho fitness c\u00edle\" class=\"wp-image-279246\" width=\"843\" height=\"562\" title=\"Jak dos\u00e1hnout sv\u00e9ho fitness c\u00edle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6742-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6742-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6742-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6742-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12tydenni_treninkovy_program_se_zavazim\"><\/span>12t\u00fddenn\u00ed tr\u00e9ninkov\u00fd program se z\u00e1va\u017e\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Tento program je ur\u010den\u00fd k tomu, aby <strong>zlep\u0161il va\u0161i s\u00edlu, velikost sval\u016f a kondici z\u00e1rove\u0148.<\/strong> Ka\u017ed\u00fd 4-t\u00fddenn\u00ed program budete stav\u011bt na s\u00edle a dovednosti, kterou jste b\u011bhem uplynul\u00fdch \u010dty\u0159 t\u00fddn\u016f z\u00edskaly.<\/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=\"Zakladni_format_pro_kazdy_trenink_je_nasledujici\"><\/span><strong>Z\u00e1kladn\u00ed form\u00e1t pro ka\u017ed\u00fd tr\u00e9nink je n\u00e1sleduj\u00edc\u00ed:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zah\u0159\u00e1t\u00ed<\/h3>\n\n\n\n<p>Ka\u017ed\u00fd z va\u0161ich tr\u00e9nink\u016f by m\u011bl zahrnovat zah\u0159\u00e1t\u00ed, kter\u00e9 <strong>aktivuje va\u0161e svaly,<\/strong> p\u0159iprav\u00ed v\u00e1\u0161 <strong>centr\u00e1ln\u00ed nervov\u00fd syst\u00e9m<\/strong> na tr\u00e9nink a <strong>zv\u00fd\u0161\u00ed proud\u011bn\u00ed krve do sval\u016f.<\/strong> Skv\u011bl\u00fd n\u00e1pad je tak\u00e9 <strong>rolov\u00e1n\u00ed p\u011bnov\u00e9ho v\u00e1le\u010dku<\/strong> p\u0159ed ka\u017ed\u00fdm tr\u00e9ninkem. P\u0159i tr\u00e9ninku nohou rolujte kvadricepsy a hamstringy, IT band, hru\u0161kovit\u00fd sval (piriformis) a l\u00fdtka. Pro tr\u00e9nink vrchn\u00ed \u010d\u00e1sti t\u011bla rolujte ramena, hrudn\u00edk, tricepsy a bicepsy.<\/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\">2. Aktivace pohybu pro rychlost a mobilitu<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Tento pohyb se prov\u00e1d\u00ed <strong>ve 20 opakov\u00e1n\u00edch.<\/strong> Nemus\u00edte ud\u011blat 20 opakov\u00e1n\u00ed v jedn\u00e9 s\u00e9rii. Vyberte s\u00e9rii a po\u010det opakov\u00e1n\u00ed, kter\u00e1 v\u00e1m <strong>umo\u017en\u00ed ud\u011blat 20 opakov\u00e1n\u00ed<\/strong> bez pocitu \u00fanavy.<\/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\">3. Prim\u00e1rn\u00ed pohyb pro s\u00edlu sval\u016f<\/h3>\n\n\n\n<p>Ka\u017ed\u00fd cvik bude zahrnovat <strong>z\u00e1kladn\u00ed slo\u017een\u00fd pohyb.<\/strong> Budete prov\u00e1d\u011bt tyto slo\u017een\u00e9 pohyby v p\u011bti s\u00e9ri\u00edch po 5 opakov\u00e1n\u00edch. Ujist\u011bte se, \u017ee si stanovujete v\u00fdzvu, co se t\u00fd\u010de z\u00e1va\u017e\u00ed. Z\u00e1kladn\u00ed pohyb by m\u011bl b\u00fdt t\u011b\u017e\u0161\u00ed ne\u017e asistuj\u00edc\u00ed pohyby. <strong>Odpo\u010d\u00edvejte 1-2 minuty mezi s\u00e9riemi.<\/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\">4. Pomocn\u00e1 pr\u00e1ce pro tvar sval\u016f<\/h3>\n\n\n\n<p>Tyto cviky pomohou p\u0159idat tvar do va\u0161\u00ed muskulatury. Cvi\u010dte <strong>8-12 opakov\u00e1n\u00ed.<\/strong> Zde nejsou pot\u0159eba ultra t\u011b\u017ek\u00e9 v\u00e1hy. Odpo\u010dinek b\u011bhem v\u0161ech t\u011bchto pomocn\u00fdch cvik\u016f by m\u011bl b\u00fdt <strong>co nejkrat\u0161\u00ed,<\/strong> ale ne tak kr\u00e1tk\u00fd, abyste musely zredukovat v\u00e1hu.<\/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\">5. Podm\u00ednky pro kardiovaskul\u00e1rn\u00ed zdrav\u00ed a ztr\u00e1tu tuk\u016f<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Va\u0161e kardio m\u016f\u017ee b\u00fdt v n\u011bkolika r\u016fzn\u00fdch form\u00e1ch. Ka\u017ed\u00fd den, kter\u00fd tr\u00e9nujete se z\u00e1va\u017e\u00edmi, ud\u011bl\u00e1te <strong>20 minut interval\u016f s vysokou intenzitou (HIIT).<\/strong> Vyberte si intervalov\u00e9 sch\u00e9ma, kter\u00e9 je v\u00fdzvou, ale <strong>nen\u00ed nemo\u017en\u00e9<\/strong> ho dokon\u010dit. T\u0159icet sekund cvik\u016f, n\u00e1sledovan\u00fdch <strong>minutou zotaven\u00ed,<\/strong> je obvykle dobr\u00fd za\u010d\u00e1tek. Jeden den v t\u00fddnu budete d\u011blat <strong>30-45 minut kardio s<\/strong> <strong>n\u00edzkou intenzitou.<\/strong> V tyto dny m\u016f\u017eete vysko\u010dit na v\u00e1\u0161 obl\u00edben\u00fd kardio stroj pro n\u011bjak\u00e9 extra spalov\u00e1n\u00ed tuk\u016f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/aktivni-1124x749.jpg\" alt=\"Jak snadno zhubnout tul\" class=\"wp-image-279260\" width=\"843\" height=\"562\" title=\"Jak snadno zhubnout tuk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tr\u00e9ninkov\u00fd pl\u00e1n na 1.-4. t\u00fdden<\/h3>\n\n\n\n<p>B\u011bhem t\u011bchto prvn\u00edch t\u00fddn\u016f budeme pou\u017e\u00edvat <strong>relativn\u011b leh\u010d\u00ed v\u00e1hy.<\/strong> V\u00e1hu budeme p\u0159id\u00e1vat postupn\u011b, ale prozat\u00edm to netla\u010dte za bod, ve kter\u00e9m se c\u00edt\u00edte bezpe\u010dn\u011b. Kdy\u017e se u\u017e c\u00edt\u00edte pohodln\u011b p\u0159i cvic\u00edch a rozum\u00edte, jak byste je m\u011bly c\u00edtit, tehdy <strong>m\u016f\u017eete za\u010d\u00edt p\u0159id\u00e1vat v\u00e1hu.<\/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\">\n<p><strong>Den 1<\/strong><\/p>\n\n\n\n<p>1. p\u011bnov\u00fd v\u00e1le\u010dek <br>2. v\u00fdskok na bednu p\u0159edem &#8211; 20 opakov\u00e1n\u00ed <br>3. d\u0159ep na jedn\u00e9 noze s velkou \u010dinkou &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>4. zved\u00e1n\u00ed p\u00e1nve s velkou \u010dinkou &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. zakop\u00e1v\u00e1n\u00ed vle\u017ee na p\u0159\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. calf press (l\u00fdtka) &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>7. HIT kardio &#8211; 20 minut<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 2<\/strong><\/p>\n\n\n\n<p>1. medicine ball chest pass (hod medicinbalu od hrudn\u00edku) &#8211; 20 opakov\u00e1n\u00ed <br>2. kliky &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. kliky &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. kliky na bradlech se \u0161irok\u00fdm \u00fachopem (dips chest version) &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. kliky na bradlech se \u0161irok\u00fdm \u00fachopem (dips chest version) &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. HIIT kardio &#8211; 20 minut<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 3<\/strong><\/p>\n\n\n\n<p>1. HIT kardio &#8211; 20 minut<\/p>\n\n\n\n<p><strong>Den 4<\/strong><\/p>\n\n\n\n<p>1. kettlebell swing s jednou rukou &#8211; 20 opakov\u00e1n\u00ed <br>2. rumunsk\u00fd mrtv\u00fd tah &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. stahov\u00e1n\u00ed horn\u00ed kladky se \u0161irok\u00fdm \u00fachopem &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. p\u0159\u00edtahy velk\u00e9 \u010dinky v p\u0159edklonu &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. bicepsov\u00fd zdvih jednoru\u010dkami vsed\u011b s oporou zad &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. HIT kardio &#8211; 20 minut<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 5<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">1. hod zpoza hlavy vestoje &#8211; 20 opakov\u00e1n\u00ed <br>2. tlaky vestoje s jednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>3. p\u0159\u00edtahy k obli\u010deji (face pulls) &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. plank &#8211; 3 s\u00e9rie, 20 sekund <br>5. HIT kardio &#8211; 20 minut<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-827636002-1124x750.jpg\" alt=\"Jak si sestavit tr\u00e9ninkov\u00fd pl\u00e1n\" class=\"wp-image-279274\" width=\"843\" height=\"563\" title=\"Jak si sestavit tr\u00e9ninkov\u00fd pl\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-827636002-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-827636002-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-827636002-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-827636002-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tr\u00e9ninkov\u00fd pl\u00e1n na 5.-8. t\u00fdden<\/h3>\n\n\n\n<p>B\u011bhem dal\u0161\u00edch \u010dty\u0159 t\u00fddn\u016f pozm\u011bn\u00edme prim\u00e1rn\u00ed cvik <strong>na pokro\u010dilej\u0161\u00ed verzi.<\/strong> Tak\u00e9 p\u0159id\u00e1me n\u011bjak\u00e9 nov\u00e9 posilovac\u00ed p\u0159\u00edslu\u0161enstv\u00ed a nahrad\u00edme ostatn\u00ed. Va\u0161im c\u00edlem by m\u011blo b\u00fdt <strong>zv\u00fd\u0161en\u00ed v\u00e1hy<\/strong> p\u0159i va\u0161em z\u00e1kladn\u00edm pohybu ka\u017ed\u00fd t\u00fdden, i kdy\u017e jen o mal\u00fd kousek. Pokud pot\u0159ebujete <strong>pomocn\u00edka na dokon\u010den\u00ed opakov\u00e1n\u00ed,<\/strong> tak si ho vezm\u011bte. Je to nezbytn\u00e9 pro v\u00e1\u0161 pokrok.<\/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\">\n<p><strong>Den 1<\/strong><\/p>\n\n\n\n<p>1. v\u00fdskok na bednu &#8211; 20 opakov\u00e1n\u00ed <br>2. \u010deln\u00ed d\u0159ep s velkou \u010dinkou &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. zved\u00e1n\u00ed p\u00e1nve na jedn\u00e9 noze &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. p\u0159edkop\u00e1v\u00e1n\u00ed na p\u0159\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. zakop\u00e1v\u00e1n\u00ed na p\u0159\u00edstroji vsed\u011b &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. v\u00fdpony na p\u0159\u00edstroji vsed\u011b &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>7. HIT kardio &#8211; 20 minut<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 2<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">1. medicine ball chest pass (hod medicinbalu od hrudn\u00edku) &#8211; 20 opakov\u00e1n\u00ed <br>2. bench press s jednoru\u010dkami &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. upa\u017eov\u00e1n\u00ed vle\u017ee na \u0161ikm\u00e9 lavi\u010dce hlavou nahoru s jednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. kliky na bradlech se \u0161irok\u00fdm \u00fachopem (dips chest version) &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. kickback s jednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. HIT kardio &#8211; 20 minut<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 3<\/strong><\/p>\n\n\n\n<p>1. kardio s n\u00edzkou intenzitou &#8211; 20 minut<\/p>\n\n\n\n<p><strong>Den 4<\/strong><\/p>\n\n\n\n<p>1. kettlebell swing s jednou rukou &#8211; 20 opakov\u00e1n\u00ed <br>2. sumo mrtv\u00fd tah &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. stahov\u00e1n\u00ed horn\u00ed kladky &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. p\u0159\u00edtahy k hrudi na \u0161ikm\u00e9 lavi\u010dce &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. preacher curl &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. HIT kardio &#8211; 20 minut<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 5<\/strong><\/p>\n\n\n\n<p>1. hod zpoza hlavy vestoje &#8211; 20 opakov\u00e1n\u00ed <br>2. military press vestoje &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. rozpa\u017eov\u00e1n\u00ed \u010dinek v p\u0159edklonu &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. rozpa\u017eov\u00e1n\u00ed vsed\u011b v p\u0159edklonu &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. barbell ab rollout &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. dead bug &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>7. HIT kardio &#8211; 20 minut<\/p>\n\n\n\n<p><strong>Den 6 a 7 <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Oddych<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_285596513_1.jpg\" alt=\"tr\u00e9ninkov\u00fd pl\u00e1n pro \u017eeny\" width=\"843\" title=\"tr\u00e9ninkov\u00fd pl\u00e1n pro \u017eeny\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Tr\u00e9ninkov\u00fd pl\u00e1n na 9.-12. t\u00fdden<\/h3>\n\n\n\n<p>Je\u0161t\u011b jednou pozm\u011bn\u00edme z\u00e1kladn\u00ed a dopl\u0148kov\u00e9 cvi\u010den\u00ed. A je\u0161t\u011b jednou by va\u0161\u00edm c\u00edlem m\u011blo b\u00fdt <strong>zv\u00fd\u0161en\u00ed v\u00e1hy<\/strong> na z\u00e1kladn\u00edch cvic\u00edch ka\u017ed\u00fd t\u00fdden. Pokud se c\u00edt\u00edte siln\u00e1, tak <strong>m\u016f\u017eete p\u0159idat v\u00e1hu<\/strong> i na dopl\u0148kov\u00fdch cvic\u00edch. B\u011bhem t\u011bchto posledn\u00edch \u010dty\u0159 t\u00fddn\u016f <strong>z\u00e1le\u017e\u00ed nejv\u00edce na va\u0161\u00ed intenzit\u011b,<\/strong> tr\u00e9nujte tvrd\u011b!<\/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\">\n<p><strong>Den 1<\/strong><\/p>\n\n\n\n<p>1. v\u00fdskok na bednu p\u0159edem &#8211; 20 opakov\u00e1n\u00ed <br>2. pln\u00fd d\u0159ep s velkou \u010dinkou &#8211; 5s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. rozno\u017eov\u00e1n\u00ed na p\u0159\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. p\u0159edkop\u00e1v\u00e1n\u00ed na p\u0159\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. zakop\u00e1v\u00e1n\u00ed na p\u0159\u00edstroji vsed\u011b &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. v\u00fdpony na p\u0159\u00edstroji vestoje &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>7. HIIT kardio &#8211; 20 minut<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 2<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">1. medicine ball chest pass (hod medicinbalu od hrudn\u00edku) &#8211; 20 opakov\u00e1n\u00ed <br>2. bench press s velkou \u010dinkou (st\u0159edn\u011b \u0161irok\u00fd \u00fachop) &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. stahov\u00e1n\u00ed protism\u011brn\u00fdch kladek vestoje &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. tricepsov\u00fd klik na lavi\u010dce (bench dip) &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. triceps extension s jednoru\u010dkami vestoje &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. HIIT kardio &#8211; 20 minut<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 3<\/strong><\/p>\n\n\n\n<p>1. kardio s n\u00edzkou intenzitou &#8211; 30-45 minut<\/p>\n\n\n\n<p><strong>Den 4<\/strong><\/p>\n\n\n\n<p>1. kettlebell swing jednou rukou &#8211; 20 opakov\u00e1n\u00ed <br>2. mrtv\u00fd tah &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. shyby &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. veslov\u00e1n\u00ed vsed\u011b &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. bicepsov\u00fd zdvih st\u0159\u00eddav\u011b jednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. HIIT kardio &#8211; 20 minut<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Den 5<\/strong><\/p>\n\n\n\n<p>1. hod zpoza hlavy vestoje &#8211; 20 opakov\u00e1n\u00ed <br>2. push press &#8211; 5 s\u00e9ri\u00ed, 5 opakov\u00e1n\u00ed <br>3. p\u0159itahov\u00e1n\u00ed spodn\u00ed kladky k brad\u011b &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>4. barbell ab rollout &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>5. bottom up &#8211; 3 s\u00e9rie, 8-12 opakov\u00e1n\u00ed <br>6. HIIT kardio &#8211; 20 minut<\/p>\n\n\n\n<p><strong>Den 6 a 7 <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Oddych<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1297366610-1124x749.jpg\" alt=\"Nezapom\u00ednejte tak\u00e9 na kardio\" class=\"wp-image-279288\" width=\"843\" height=\"562\" title=\"Nezapom\u00ednejte tak\u00e9 na kardio\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1297366610-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1297366610-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1297366610-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1297366610-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vytvorte_si_vlastni_treninkovy_program\"><\/span>Vytvo\u0159te si vlastn\u00ed tr\u00e9ninkov\u00fd program<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste DIY typ \u017eeny, tak si mo\u017en\u00e1 budete cht\u00edt <strong>vytvo\u0159it sv\u016fj vlastn\u00ed program,<\/strong> v &nbsp; takov\u00e9m p\u0159\u00edpad\u011b jsme sepsali v\u0161e, co k tomu pot\u0159ebujete.<\/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\">Slo\u017een\u00e9 cviky<\/h3>\n\n\n\n<p>Slo\u017een\u00e9 cviky p\u0159i prov\u00e1d\u011bn\u00ed <strong>zab\u00edraj\u00ed na v\u00edce ne\u017e jednu svalovou skupinu.<\/strong> Chcete-li p\u0159idat n\u011bjak\u00e9 aspekty na zlep\u0161en\u00ed s\u00edly do va\u0161eho programu, tak se ujist\u011bte, \u017ee zahrnete <strong>jeden nebo dva slo\u017een\u00e9 pohyby<\/strong> v ka\u017ed\u00e9m va\u0161em tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spolu s budov\u00e1n\u00edm libov\u00e9 svalov\u00e9 hmoty jsou tyto cviky <strong>d\u016fle\u017eit\u00e9 pro zv\u00fd\u0161en\u00ed va\u0161\u00ed zdatnosti, s\u00edly, mobility a kardiovaskul\u00e1rn\u00edho zdrav\u00ed.<\/strong> Proto\u017ee pou\u017e\u00edv\u00e1te v\u00edce ne\u017e jednu svalovou skupinu, <strong>pot\u0159ebujete v\u00edce energie<\/strong> (kalori\u00ed), abyste je provedly. Nap\u0159\u00edklad d\u0159epy v\u00e1s zas\u00e1hnou v\u00edce ne\u017e leg pressy, proto\u017ee mus\u00edte pou\u017e\u00edt v\u00edce va\u0161ich sval\u016f, a tedy energie na proveden\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159\u00edklady slo\u017een\u00fdch pohyb\u016f:<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 D\u0159epy <br>\u2022 Mrtv\u00fd tah <br>\u2022 V\u00fdpady <br>\u2022 Kliky <br>\u2022 Shyby <br>\u2022 Dips <br>\u2022 Bench press <br>\u2022 Push press<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/woman-squats_2.jpg\" alt=\"vlastn\u00ed tr\u00e9ninkov\u00fd program pro \u017eeny slo\u017een\u00e9 pohyby\" width=\"843\" title=\"vlastn\u00ed tr\u00e9ninkov\u00fd program pro \u017eeny slo\u017een\u00e9 pohyby\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Izolovan\u00e9 pohyby<\/h3>\n\n\n\n<p>Dopl\u0148kov\u00e9 nebo izolovan\u00e9 zdvihy jsou pou\u017e\u00edv\u00e1ny jako partnersk\u00e9 ke slo\u017een\u00fdm pohyb\u016fm. V z\u00e1vislosti na m\u00ed\u0159e va\u0161eho slo\u017een\u00e9ho zdvihu <strong>m\u016f\u017eete p\u0159idat 2-4 dopl\u0148kov\u00e9 zdvihy<\/strong> denn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kulturistick\u00e9 programy jsou \u010dasto postaveny na izolovan\u00fdch pohybech, kter\u00fdmi jsou <strong>jednokloubov\u00e9 cviky.<\/strong> Ty jsou pou\u017e\u00edv\u00e1ny pro <strong>zlep\u0161en\u00ed tvaru a velikosti<\/strong> dan\u00e9 \u010d\u00e1sti t\u011bla (v\u011bt\u0161inou u\u017e p\u0159ed sout\u011b\u017e\u00ed) &#8211; chcete-li zlep\u0161it va\u0161i estetiku, tak izolovan\u00e9 zdvihy jsou perfektn\u00ed. Nap\u0159\u00edklad, <strong>pokud byste cht\u011bly izolovat<\/strong> biceps, tak byste cvi\u010dily bicepsov\u00fd zdvih. Pro izolaci l\u00fdtek byste d\u011blaly cviky, jako nap\u0159\u00edklad v\u00fdpony, kter\u00e9 jsou exkluzivn\u011b zam\u011b\u0159en\u00e9 na l\u00fdtkov\u00e9 svalstvo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159\u00edklady izolovan\u00fdch pohyb\u016f:<\/strong><\/p>\n\n\n\n<p>\u2022 Bicepsov\u00fd zdvih <br>\u2022 Tricepsov\u00e9 extenze <br>\u2022 Tricepsov\u00e9 stahy horn\u00ed kladky <br>\u2022 V\u00fdpony <br>\u2022 Zakop\u00e1v\u00e1n\u00ed <br>\u2022 P\u0159edkop\u00e1v\u00e1n\u00ed na p\u0159\u00edstroji <br>\u2022 P\u0159edpa\u017eov\u00e1n\u00ed<\/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\">V\u00fdb\u011br s\u00e9ri\u00ed a opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Ka\u017ed\u00fd kulturista je p\u0159\u00edvr\u017eencem n\u011bjak\u00fdch s\u00e9ri\u00ed a opakov\u00e1n\u00ed, obvykle jsou to <strong>3-4 s\u00e9rie a 8-12 opakov\u00e1n\u00ed.<\/strong> Toto je obvykle ten <strong>spr\u00e1vn\u00fd rozsah opakov\u00e1n\u00ed pro r\u016fst sval\u016f<\/strong> (hypertrofii). Pokud jste za\u010d\u00e1te\u010dnice, tak se ujist\u011bte, \u017ee va\u0161e prvn\u00ed opakov\u00e1n\u00ed <strong>vypad\u00e1 stejn\u011b,<\/strong> jako to posledn\u00ed. Pokud sel\u017eete p\u0159i osm\u00e9m opakov\u00e1n\u00ed, tak pou\u017eijte leh\u010d\u00ed v\u00e1hu. Pokud nejste sezn\u00e1men\u00e1 s mnoha cviky, tak <strong>za\u010dn\u011bte s leh\u010d\u00ed v\u00e1hou,<\/strong> dokud nez\u00edsk\u00e1te dobr\u00fd z\u00e1klad a budete se c\u00edtit pohodln\u011b, abyste podstoupila dal\u0161\u00ed v\u00fdzvu. Toto v\u00e1m pom\u016f\u017ee p\u0159edej\u00edt zran\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tvar je skv\u011bl\u00fd pro va\u0161e svaly, ale <strong>s\u00edla je tak\u00e9 d\u016fle\u017eit\u00e1.<\/strong> Abyste pracovaly na va\u0161\u00ed s\u00edle, cvi\u010dte <strong>t\u011b\u017e\u0161\u00ed slo\u017een\u00e9 cviky v rozsahu 4-6 opakov\u00e1n\u00ed.<\/strong> Tradi\u010dn\u011b slo\u017een\u00e9 zdvihy jsou d\u011blan\u00e9 s men\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed a izolovan\u00e9 cviky jsou cvi\u010den\u00e9 s leh\u010d\u00ed v\u00e1hou a vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed.<\/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\">Oddych<\/h3>\n\n\n\n<p>\u010c\u00edm m\u00e9n\u011b odpo\u010d\u00edv\u00e1te mezi s\u00e9riemi, <strong>t\u00edm n\u00e1ro\u010dn\u011bj\u0161\u00ed a intenzivn\u011bj\u0161\u00ed bude v\u00e1\u0161 tr\u00e9nink.<\/strong> Kr\u00e1tk\u00fd oddechov\u00fd \u010das (30-45 sekund) zat\u00ed\u017e\u00ed va\u0161e svaly a v\u00e1\u0161 kardiovaskul\u00e1rn\u00ed syst\u00e9m. Del\u0161\u00ed oddechov\u00fd \u010das (1-2 minuty) v\u00e1m d\u00e1 <strong>v\u00edce \u010dasu na zotaven\u00ed<\/strong> p\u0159ed t\u00edm, ne\u017e se pust\u00edte do dal\u0161\u00ed s\u00e9rie.<\/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\">Pokroky<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Pokrok je tajn\u00e1 ingredience <strong>ka\u017ed\u00e9ho \u00fasp\u011b\u0161n\u00e9ho tr\u00e9ninkov\u00e9ho programu.<\/strong> Je to d\u016fvod toho, \u017ee se va\u0161e t\u011blo m\u011bn\u00ed postupem \u010dasu. Nem\u016f\u017eete d\u011blat stejn\u00fd cvik s pou\u017eit\u00edm stejn\u00fdch vah t\u00fddny a t\u00fddny <strong>s o\u010dek\u00e1v\u00e1n\u00edm nov\u00fdch v\u00fdsledk\u016f.<\/strong> Mus\u00edte se neust\u00e1le poh\u00e1n\u011bt kup\u0159edu. Jakmile si vytvo\u0159\u00edte pevn\u00fd z\u00e1klad, <strong>zvy\u0161te v\u00e1hu, zvy\u0161te po\u010det opakov\u00e1n\u00ed nebo zkra\u0165te oddechov\u00fd \u010das.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock_000043971934Large_2.jpg\" alt=\"vlastn\u00ed tr\u00e9ninkov\u00fd program pro \u017eeny\" width=\"843\" title=\"vlastn\u00ed tr\u00e9ninkov\u00fd program pro \u017eeny\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kardio<\/h3>\n\n\n\n<p>V\u00e1\u0161 kardio re\u017eim by m\u011bl z\u00e1viset v\u00fdhradn\u011b <strong>na va\u0161ich c\u00edlech,<\/strong> a tak\u00e9 na tom, co se v\u00e1m l\u00edb\u00ed a co nel\u00edb\u00ed. Zde jsou <strong>mo\u017enosti.<\/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\">VYSOCE INTENZIVN\u00cd INTERVALOV\u00dd TR\u00c9NINK (HIIT)<\/h3>\n\n\n\n<p>HIIT kardio je <strong>nejefektivn\u011bj\u0161\u00ed pro spalov\u00e1n\u00ed tuk\u016f,<\/strong> a je to opravdu skv\u011bl\u00fd tr\u00e9ninkov\u00fd program. Vyberte si kardio stroj \u010di kus n\u00e1\u0159ad\u00ed, jako nap\u0159\u00edklad kettlebell nebo pou\u017eijte jen vlastn\u00ed v\u00e1hu t\u011bla. Principem je <strong>v intervalech d\u011blat cvik tak rychle jak m\u016f\u017eete.<\/strong> Nejd\u0159\u00edve za\u010dn\u011bte nap\u0159\u00edklad <strong>s 30 sekundami cvi\u010den\u00ed<\/strong> a n\u00e1sledn\u011b si dop\u0159ejte minutu odpo\u010dinku. Cvi\u010dte tyto intervaly <strong>po dobu 20 minut.<\/strong> Kdy\u017e se zlep\u0161\u00edte, m\u016f\u017eete prodlou\u017eit \u010das cvi\u010den\u00ed a zkr\u00e1tit \u010das odpo\u010dinku.<\/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\">TR\u00c9NINK SE Z\u00c1VA\u017d\u00cdM<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Pokud m\u00e1te odpor ke kardiu a nechcete se ani jen p\u0159ibl\u00ed\u017eit k b\u011b\u017e\u00edc\u00edmu p\u00e1su, st\u00e1le <strong>m\u016f\u017eete spalovat tuk<\/strong> <strong>efektivn\u011b.<\/strong> Zkra\u0165te oddechov\u00fd \u010das b\u011bhem tr\u00e9ninku se z\u00e1va\u017e\u00edm. Pokud obecn\u011b odpo\u010d\u00edv\u00e1te 90 sekund mezi s\u00e9riemi, <strong>za\u010dn\u011bte odpo\u010d\u00edvat 60 sekund.<\/strong> Minim\u00e1ln\u00ed odpo\u010dinek udr\u017e\u00ed tepovou frekvenci a pom\u016f\u017ee t\u011blu vyu\u017e\u00edt v\u00edce energie.<\/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\">N\u00cdZKO INTENZIVN\u00cd ROVNOV\u00c1\u017dN\u00dd STAV (LISS)<\/h3>\n\n\n\n<p>Toto je pravd\u011bpodobn\u011b <strong>nejpopul\u00e1rn\u011bj\u0161\u00ed forma kardia<\/strong> pro \u017eeny. Kdo nestr\u00e1vil 30 minut na eliptick\u00e9m stroji? Nicm\u00e9n\u011b, LISS nemus\u00ed b\u00fdt nej\u00fa\u010dinn\u011bj\u0161\u00ed zp\u016fsob jak spalovat tuky. LISS je \u010dasto vyu\u017e\u00edvan\u00fd kulturisty nebo dal\u0161\u00edmi sout\u011b\u017e\u00edc\u00edmi <strong>na extr\u00e9mn\u00ed n\u00edzkosacharidov\u00e9 diet\u011b,<\/strong> kte\u0159\u00ed prost\u011b nemaj\u00ed energii na 20 minutov\u00e9 vysoce intervalov\u00e9 kardio.<\/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\">VYTRVALOSTN\u00cd TR\u00c9NINK<\/h3>\n\n\n\n<p>Chcete-li a m\u00e1te r\u00e1di b\u011bh, tak se v\u00e1m ur\u010dit\u011b nab\u00edzej\u00ed n\u011bjak\u00e9 dlouhotrvaj\u00edc\u00ed b\u011bhy. Pokud tr\u00e9nujete na marat\u00f3n, p\u016flmarat\u00f3n nebo dokonce 5k, tak <strong>b\u011b\u017ete ve dny, kdy neposilujete.<\/strong> Takto budete m\u00edt maximum energie, kterou vlo\u017e\u00edte do va\u0161eho tr\u00e9ninku.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1-1124x751.jpg\" alt=\"Nezapom\u00ednejte na vytrvalostn\u00ed tr\u00e9nink\" class=\"wp-image-279306\" width=\"843\" height=\"563\" title=\"Nezapom\u00ednejte na vytrvalostn\u00ed tr\u00e9nink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1256346423-1-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_se_stravovat_pro_hezci_telo\"><\/span>Jak se stravovat pro hez\u010d\u00ed t\u011blo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Mnoho lid\u00ed se ob\u00e1v\u00e1 slova <em>,,dieta&#8221;,<\/em> proto\u017ee se jim to v hlav\u011b spojuje s p\u0159edstavami celerov\u00fdch ty\u010dinek a dlouh\u00e9ho listu zak\u00e1zan\u00fdch j\u00eddel. I kdy\u017e je t\u011b\u017ek\u00e9 zbavit se t\u00e9to negativn\u00ed asociace, je d\u016fle\u017eit\u00e9 se nau\u010dit, \u017ee <strong>,,dieta&#8221; nen\u00ed nic negativn\u00edho.<\/strong> P\u0159edt\u00edm ne\u017e m\u00e9dia zm\u011bnila pravdu na krvavou ka\u0161i, <strong>dieta byla prost\u011b strava,<\/strong> tedy jak\u00e9koliv konzumovan\u00e9 j\u00eddlo. Va\u0161e dieta nebo j\u00eddlo, kter\u00e9 j\u00edte, je <strong>z\u00e1sadn\u00ed aspekt podpory va\u0161ich fitness c\u00edl\u016f.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">V\u00fd\u017eivov\u00e1 \u010d\u00e1st r\u016fzn\u00fdch p\u0159\u00edru\u010dek o tr\u00e9ninc\u00edch se z\u00e1va\u017e\u00edm v\u00e1m bude zkou\u0161et strkat do obli\u010deje <strong>\u010dasto pou\u017e\u00edvan\u00fd v\u00fd\u017eivov\u00fd pl\u00e1n,<\/strong> ale to nen\u00ed to, co pot\u0159ebujete.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><em>Metabolicky <em>i fyziologicky je va\u0161e t\u011blo unik\u00e1tn\u00ed<\/em>.<\/em><\/p>\n\n\n\n<p>Co funguje na n\u011bkoho jin\u00e9ho, <strong>nemus\u00ed platit<\/strong> i pro v\u00e1s. Porozum\u011bt jak va\u0161e t\u011blo pracuje a objevit va\u0161e v\u00fd\u017eivov\u00e9 pot\u0159eby jsou d\u016fle\u017eit\u00e9 koncepty, kter\u00e9 je t\u0159eba m\u00edt na pam\u011bti <strong>p\u0159i sestavov\u00e1n\u00ed va\u0161\u00ed vlastn\u00ed nutri\u010dn\u00ed strategie.<\/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\">V\u0161e je o kalori\u00edch<\/h3>\n\n\n\n<p>Kalorie jsou v podstat\u011b <strong>nevyhnuteln\u00e1 energie z j\u00eddla,<\/strong> kterou t\u011blo vyu\u017e\u00edv\u00e1 k prov\u00e1d\u011bn\u00ed ka\u017edodenn\u00edch funkc\u00ed, jako d\u00fdch\u00e1n\u00ed, regulaci va\u0161eho bu\u0161en\u00ed srdce, tr\u00e1ven\u00ed, a tak d\u00e1le. Po\u010det kalori\u00ed, kter\u00e9 j\u00eddlo poskytuje z\u00e1vis\u00ed na jeho povaze. Ka\u017ed\u00e9 j\u00eddlo je <strong>kombinac\u00ed sacharid\u016f, b\u00edlkovin a tuk\u016f.<\/strong> Kolektivn\u011b to naz\u00fdv\u00e1me <strong>,,makronutrienty&#8221;.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ka\u017ed\u00fd vy\u017eaduje <strong>minim\u00e1ln\u00ed po\u010det kalori\u00ed<\/strong> na fungov\u00e1n\u00ed. Tento minim\u00e1ln\u00ed po\u010det je naz\u00fdvan\u00fd <strong>baz\u00e1ln\u00ed metabolismus (BMR)<\/strong> a m\u016f\u017ee b\u00fdt ovlivn\u011bn\u00fd mno\u017estv\u00edm libov\u00e9 svalov\u00e9 hmoty, kterou m\u00e1te. Celkov\u00fd po\u010det kalori\u00ed, kter\u00e9 va\u0161e t\u011blo vyu\u017e\u00edv\u00e1 na denn\u00ed b\u00e1zi je <strong>sou\u010det va\u0161eho BMR a dodate\u010dn\u00fdch kalori\u00ed<\/strong> vyu\u017e\u00edvan\u00fdch p\u0159i ch\u016fzi, st\u00e1n\u00ed, span\u00ed, cvi\u010den\u00ed, \u0159\u00edzen\u00ed dopravn\u00edch prost\u0159edk\u016f a dokonce i p\u0159i sm\u00edchu. Celkem to vytv\u00e1\u0159\u00ed <strong>celkov\u00fd energetick\u00fd v\u00fddej (TEE)<\/strong> nebo mno\u017estv\u00ed kalori\u00ed, kter\u00e9 denn\u011b pot\u0159ebujete.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/LSF-TIPS-1-1.jpg\" alt=\"strava uk\u00e1zkov\u00fd j\u00eddeln\u00ed\u010dek pro \u017eeny na hubnut\u00ed a r\u016fst sval\u016f\" width=\"843\" title=\"strava uk\u00e1zkov\u00fd j\u00eddeln\u00ed\u010dek pro \u017eeny na hubnut\u00ed a r\u016fst sval\u016f\"\/><\/figure>\n<\/div>\n\n\n<p>Ka\u017ed\u00e9ho TEE je m\u00edrn\u011b odli\u0161n\u00e9, tak\u017ee dieta, kter\u00e1 funguje pro va\u0161i nejlep\u0161\u00ed p\u0159\u00edtelkyni nemus\u00ed fungovat u v\u00e1s. Obecn\u011b <strong>mu\u017ei maj\u00ed vy\u0161\u0161\u00ed TEE ne\u017e \u017eeny,<\/strong> proto\u017ee maj\u00ed v\u00edce svalov\u00e9 hmoty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Makronutrienty, bejby!<\/h3>\n\n\n\n<p>T\u0159i makronutrienty jsou: b\u00edlkoviny, sacharidy a tuk. Celkem <strong>tvo\u0159\u00ed v\u0161echny kalorie<\/strong> v j\u00eddle, kter\u00e9 j\u00edte. Jsou d\u016fle\u017eit\u00e9 pro rozli\u0161ov\u00e1n\u00ed va\u0161eho t\u011bla, proto\u017ee ka\u017ed\u00fd m\u00e1 jinou roli.<\/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\">B\u00edlkoviny neboli proteiny<\/h3>\n\n\n\n<p>B\u00edlkoviny jsou <strong>d\u016fle\u017eit\u00fdm komponentem<\/strong> pro budov\u00e1n\u00ed libov\u00e9 svalov\u00e9 hmoty a transformace va\u0161eho t\u011bla. Ne, pokud budete j\u00edst v\u011bt\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin, <strong>nebudete m\u00edt r\u00e1zem v\u011bt\u0161\u00ed svaly.<\/strong> Nicm\u00e9n\u011b, vypracov\u00e1n\u00ed huben\u00fdch sval\u016f je nezbytn\u00e9 pro takzvan\u00fd ,,vypracovan\u00fd&#8221; vzhled, &nbsp; kter\u00e9ho cht\u011bj\u00ed v\u0161ichni dos\u00e1hnout. Proteiny <strong>jsou tvo\u0159eny aminokyselinami,<\/strong> kter\u00e9 jsou stavebn\u00ed bloky t\u011bla pro mnoho funkc\u00ed, v\u010detn\u011b vytv\u00e1\u0159en\u00ed svalov\u00fdch b\u00edlkovin.<\/p>\n\n\n\n<p class=\"has-text-align-left\">Zved\u00e1n\u00ed z\u00e1va\u017e\u00ed zp\u016fsobuje stres a po\u0161kozen\u00ed uvnit\u0159 svalov\u00fdch vl\u00e1ken, kter\u00e1 n\u00e1sledn\u011b pot\u0159ebuj\u00ed b\u00fdt uzdravena. Tento <strong>rozpad sval\u016f (katabolismus)<\/strong> b\u011bhem cvi\u010den\u00ed a <strong>obnova (anabolismus)<\/strong> b\u011bhem odpo\u010dinku v\u00e1m pomohou st\u00e1t se siln\u011bj\u0161\u00ed a \u010dasem i v\u00edce fit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obecn\u00fdm vod\u00edtkem pro p\u0159\u00edjem b\u00edlkovin aktivn\u00edho jedince je <strong>kolem<\/strong> <strong>1 gramu<\/strong> <strong>na<\/strong> <strong>0,45 kg<\/strong> <strong>t\u011blesn\u00e9 v\u00e1hy.<\/strong> Pokud v\u00e1\u017e\u00edte 61 kilo, m\u011bly byste se sna\u017eit sn\u00edst p\u0159ibli\u017en\u011b 135g b\u00edlkovin. Jeliko\u017e je n\u00e1ro\u010dn\u00e9 konzumovat tak mnoho b\u00edlkovin ve dvou nebo t\u0159ech j\u00eddlech, lid\u00e9 maj\u00ed <strong>tendenci rozd\u011blit to do v\u00edce j\u00eddel<\/strong> a ujistit se, \u017ee n\u011bjak\u00e1 forma b\u00edlkovin doprov\u00e1z\u00ed ka\u017ed\u00e9 j\u00eddlo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ka\u017ed\u00fd gram b\u00edlkovin poskytuje 4 kalorie.<\/strong> Dobr\u00e9 zdroje b\u00edlkovin:<\/p>\n\n\n\n<p>\u2022 Libov\u00e9 maso <br>\u2022 Vejce <br>\u2022 Ml\u00e9ko <br>\u2022 \u0158eck\u00fd jogurt <br>\u2022 <a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Quinoa<\/a><br>\u2022 O\u0159echy <br>\u2022 Fazole <br>\u2022 S\u00f3ja<\/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\">Tuky<\/h3>\n\n\n\n<p><strong>Uboh\u00fd tuk:<\/strong> tak nepochopen\u00fd a zanedb\u00e1van\u00fd. Tuk ve strav\u011b m\u00e1 \u0161patnou reputaci kv\u016fli hlavn\u00edm bod\u016fm <strong>studie z 80-t\u00fdch let,<\/strong> kter\u00e1 velmi chybn\u011b uzav\u0159ela, \u017ee tuky v potrav\u011b podporuj\u00ed v\u00fdskyt infarktu a dal\u0161\u00edch nemoc\u00ed. V\u00fdsledkem toho je, \u017ee vl\u00e1da podporuje jeden\u00ed tak mal\u00e9ho mno\u017estv\u00ed tuk\u016f, jak je jen mo\u017en\u00e9 a korporace v\u00e1lcuj\u00ed <strong>potravinami bez tuk\u016f<\/strong> nebo se sn\u00ed\u017een\u00fdm obsahem tuk\u016f, aby <strong>zachr\u00e1nily ka\u017ed\u00e9ho p\u0159ed exploduj\u00edc\u00edm srdcem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ve skute\u010dnosti si tuky vy\u017eaduj\u00ed <strong>opr\u00e1vn\u011bn\u00e9 m\u00edsto na va\u0161em tal\u00ed\u0159i,<\/strong> jsou ned\u00edlnou sou\u010d\u00e1st\u00ed pro udr\u017een\u00ed optim\u00e1ln\u00edho zdrav\u00ed. Nakonec, jsou to makronutrienty, kter\u00e9 t\u011blo pot\u0159ebuje pro fungov\u00e1n\u00ed. <strong>Esenci\u00e1ln\u00ed mastn\u00e9 kyseliny (EFA)<\/strong> jako omega 6 a <strong>omega-3<\/strong> v\u00e1m pom\u00e1haj\u00ed udr\u017eet pocit plnosti, odpru\u017e\u00ed \u017eivotn\u011b d\u016fle\u017eit\u00e9 org\u00e1ny, pom\u00e1haj\u00ed p\u0159i absorpci vitam\u00edn\u016f rozpustn\u00fdch v tuc\u00edch, udr\u017euj\u00ed spr\u00e1vn\u00e9 mozkov\u00e9 kognice a v\u00fdvoj a poskytuj\u00ed mnoho dal\u0161\u00edch v\u00fdhod.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/11\/cashew-3356790_1920-1124x749.jpg\" alt=\"P\u0159\u00edjem zdrav\u00fdch tuk\u016f - pro\u010d je d\u016fle\u017eit\u00fd\" class=\"wp-image-279326\" width=\"843\" height=\"562\" title=\"P\u0159\u00edjem zdrav\u00fdch tuk\u016f - pro\u010d je d\u016fle\u017eit\u00fd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/cashew-3356790_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/cashew-3356790_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/cashew-3356790_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/cashew-3356790_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Jedin\u00e9 tuky, <strong>kter\u00fdm byste se m\u011bly vyhnout, jsou transtuky,<\/strong> kter\u00e9 potravin\u00e1\u0159sk\u00fd pr\u016fmysl vyu\u017e\u00edv\u00e1 na prodlou\u017een\u00ed trvanlivosti. Pod\u00edvejte se na etiketu potraviny, zda na n\u00ed nenajdete n\u011bjakou formu ,,hydrogenovan\u00fdch olej\u016f&#8221;, co\u017e okam\u017eit\u011b ozna\u010duje produkt jako n\u011bco, co byste nem\u011bly j\u00edst. P\u0159ij\u00edmejte tuky z potravin, ale vyho\u010fte transtuky!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A co v\u00edc, tuky <strong>v\u00e1s neud\u011blaj\u00ed tu\u010dn\u00fdmi.<\/strong> P\u0159edstava, \u017ee po\u017eit\u00fd tuk se rychle zabuduje do va\u0161ich vl\u00e1ken, je d\u00e1vno vyvr\u00e1ceno. N\u00e1r\u016fst v\u00e1hy je norm\u00e1ln\u011b p\u0159ipisovan\u00fd konzumaci p\u0159\u00edli\u0161 velk\u00e9ho mno\u017estv\u00ed kalori\u00ed, tedy v\u011bt\u0161\u00edho mno\u017estv\u00ed ne\u017e va\u0161e t\u011blo dok\u00e1\u017ee zu\u017eitkovat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ka\u017ed\u00fd gram tuku poskytuje 9 kalori\u00ed.<\/strong> Vhodn\u00e9 zdroje tuk\u016f:<\/p>\n\n\n\n<p>\u2022 Avok\u00e1do<br>\u2022 Kokosov\u00fd olej<br>\u2022 Olivov\u00fd olej<br>\u2022 <a title=\"o\u0159echy\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\">O\u0159echy<\/a><br>\u2022 Zdrav\u00e9 m\u00e1slo<\/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\">Sacharidy<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Sacharidy jsou dal\u0161\u00edm makronutrientem, kter\u00fd <strong>sd\u00edl\u00ed \u0161patnou reputaci<\/strong> s tuky. P\u0159esto, co si mysl\u00ed mnoho lid\u00ed, sacharidy nejsou \u010f\u00e1bel. Sacharidy p\u0159edstavuj\u00ed <strong>v\u0161echny cukry,<\/strong> v\u010detn\u011b jednomolekulov\u00fdch jednoduch\u00fdch cukr\u016f a dvojit\u00fdch slo\u017een\u00fdch cukr\u016f. Kdy\u017e jsou dv\u011b nebo t\u0159i molekuly cukru sv\u00e1zan\u00e9 spolu, tak <strong>vytv\u00e1\u0159ej\u00ed komplex sacharid\u016f<\/strong> v j\u00eddlech, jako jsou brambory, ovesn\u00e9 vlo\u010dky, brokolice a nespo\u010det zeleniny.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/11\/DSC01887-1124x749.jpg\" alt=\"P\u0159\u00edjem sacharid\u016f - pro\u010d je d\u016fle\u017eit\u00fd\" class=\"wp-image-279342\" width=\"843\" height=\"562\" title=\"P\u0159\u00edjem sacharid\u016f - pro\u010d je d\u016fle\u017eit\u00fd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/DSC01887-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/DSC01887-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/DSC01887-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/DSC01887-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>V\u011bt\u0161ina va\u0161ich sacharid\u016f by m\u011bla poch\u00e1zet z t\u011bchto <strong>komplexn\u00edch sacharid\u016f,<\/strong> proto\u017ee jim trv\u00e1 trochu d\u00e9le ne\u017e se str\u00e1v\u00ed, budete <strong>se c\u00edtit pln\u011bj\u0161\u00ed<\/strong> del\u0161\u00ed dobu, a <strong>nezvy\u0161uj\u00ed hladinu cukru<\/strong> tak rychle jako jednoduch\u00e9 cukry. Bonusem je, \u017ee komplexn\u00ed sacharidy <strong>obsahuj\u00ed hodn\u011b nutri\u010dn\u00ed l\u00e1sky<\/strong> v podob\u011b vitam\u00edn\u016f, miner\u00e1l\u016f a vl\u00e1kniny. Oboj\u00ed, jednoduch\u00e9 i komplexn\u00ed sacharidy maj\u00ed m\u00edsto ve va\u0161\u00ed strav\u011b, ale <strong>dlouhotrvaj\u00edc\u00ed \u00fasp\u011bch<\/strong> p\u0159i \u0159\u00edzen\u00ed hladiny krevn\u00edho cukru a v\u00e1hy m\u016f\u017ee z\u00e1viset na omezen\u00e9m p\u0159\u00edjmu jednoduch\u00fdch cukr\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ka\u017ed\u00fd gram sacharid\u016f poskytuje 4 kalorie.<\/strong> Vhodn\u00e9 zdroje sacharid\u016f:<\/p>\n\n\n\n<p>\u2022 Ovesn\u00e9 vlo\u010dky <br>\u2022 Zelenina jako brokolice, \u0161pen\u00e1t, brambory <br>\u2022 Ban\u00e1ny <br>\u2022 Lesn\u00ed plody <br>\u2022 Hn\u011bd\u00e1 r\u00fd\u017ee <br>\u2022 Jogurt <br>\u2022 N\u00edzkotu\u010dn\u00e9 ml\u00e9ko<\/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\">M\u011bly byste m\u00edt n\u00edzk\u00fd p\u0159\u00edjem sacharid\u016f, pokud chcete zredukovat v\u00e1hu a zhubnout?<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Jedno popul\u00e1rn\u00ed doporu\u010den\u00ed pro hubnut\u00ed je n\u00edzk\u00fd p\u0159\u00edjem sacharid\u016f. Rozsah toho, co se pova\u017euje za n\u00edzk\u00fd p\u0159\u00edjem se li\u0161\u00ed individu\u00e1ln\u011b, ale obecn\u011b se c\u00edl pohybuje <strong>v poj\u00edd\u00e1n\u00ed men\u0161\u00edho mno\u017estv\u00ed ne\u017e 50-150 gram\u016f<\/strong> za den. 50 gram\u016f sacharid\u016f je p\u0159ibli\u017en\u011b jeden \u0161\u00e1lek obiln\u00fdch otrub nebo dva kraj\u00edce chleba. Nen\u00ed slo\u017eit\u00e9 splnit tento c\u00edl v jednom j\u00eddle nebo dokonce snacku. Abyste nahradily zvyk neust\u00e1l\u00e9ho poj\u00edd\u00e1n\u00ed sacharid\u016f, m\u011bly byste zahrnout <strong>v\u011bt\u0161\u00ed mno\u017estv\u00ed dobr\u00fdch tuk\u016f a b\u00edlkovin do stravy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zat\u00edm, co mnoho lid\u00ed je zast\u00e1ncem jeden\u00ed <strong>n\u00edzko-kalorick\u00e9 stravy pro hubnut\u00ed,<\/strong> nen\u00ed to v\u017edy ide\u00e1ln\u00ed. Hubnut\u00ed m\u016f\u017ee nejd\u0159\u00edve prob\u00edhat hladce, ale chronicky <strong>n\u00edzk\u00fd p\u0159\u00edjem sacharid\u016f<\/strong> m\u016f\u017ee zp\u016fsobit <strong>negativn\u00ed proud \u00fa\u010dink\u016f<\/strong> v dlouhodob\u00e9m m\u011b\u0159\u00edtku. \u017densk\u00fd jemn\u011b vyv\u00e1\u017een\u00fd hormon\u00e1ln\u00ed syst\u00e9m m\u016f\u017ee b\u00fdt naru\u0161en\u00fd n\u00edzkou dostupnost\u00ed sacharid\u016f, a to m\u016f\u017ee zp\u016fsobit necht\u011bn\u00e9 vedlej\u0161\u00ed efekty, jako <strong>ztr\u00e1tu hustoty kost\u00ed a chronickou sp\u00e1nkovou deprivaci.<\/strong> N\u011bkter\u00e9 \u017eeny na n\u00edzko-sacharidov\u00e9 diet\u011b mohou m\u00edt <strong>pozastavenou nebo nepravidelnou periodu,<\/strong> proto\u017ee t\u011blo vn\u00edm\u00e1 chronicky n\u00edzkou hladinu energie jako <strong>hladov\u011bn\u00ed a stres.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To znamen\u00e1, \u017ee n\u011bkter\u00fdm \u017een\u00e1m se m\u016f\u017ee da\u0159it na n\u00edzkosacharidov\u00e9 diet\u011b. Av\u0161ak pokud chcete experimentovat s n\u00edzk\u00fdm p\u0159\u00edjmem sacharid\u016f, je d\u016fle\u017eit\u00e9, abyste <strong>sledovaly velmi pe\u010dliv\u011b odpov\u011b\u010f<\/strong> va\u0161eho t\u011bla.<\/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\">V\u00e1\u0161 t\u011blesn\u00fd typ a strava<\/h3>\n\n\n\n<p class=\"has-text-align-left\">Pom\u011br kolik kalori\u00ed z\u00edsk\u00e1te z b\u00edlkovin, sacharid\u016f a tuk\u016f je <strong>d\u016fle\u017eit\u00fd pro va\u0161e t\u011blesn\u00e9 slo\u017een\u00ed.<\/strong> Obecn\u00e9 slo\u017een\u00ed makronutrient\u016f je rozd\u011bleno na <strong>40% sacharid\u016f, 30% tuk\u016f a 30% protein\u016f,<\/strong> ale tento pom\u011br nemus\u00ed fungovat pro ka\u017ed\u00e9ho. Pro p\u0159esn\u011bj\u0161\u00ed osobn\u00ed makronutrientov\u00fd pom\u011br je dobr\u00e9 zjistit, <strong>jak\u00fd jste t\u011blesn\u00fd typ.<\/strong> Individu\u00e1ln\u00ed t\u011blesn\u00fd typ je v\u00edce ne\u017e stavba t\u011bla, poskytuje to rozhoduj\u00edc\u00ed informace o tom, jak va\u0161e t\u011blo <strong>odpov\u00edd\u00e1 a zpracov\u00e1v\u00e1 makronutrienty.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1-1124x749.jpeg\" alt=\"Seznamte se s r\u016fzn\u00fdmi t\u011blesn\u00fdmi typy\" class=\"wp-image-279356\" width=\"843\" height=\"562\" title=\"Seznamte se s r\u016fzn\u00fdmi t\u011blesn\u00fdmi typy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/R5A6130-1-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>T\u011blesn\u00e9 typy jsou klasifikov\u00e1ny <strong>ve t\u0159ech kategori\u00edch:<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">EKTOMORFN\u00cd TYP:<\/h3>\n\n\n\n<p>\u2022 Obecn\u011b jsou lid\u00e9 s ektomorfn\u00edm typem t\u011blesn\u00e9 stavby huben\u00ed, s men\u0161\u00ed kostn\u00ed strukturou a kon\u010detinami, maj\u00ed rychl\u00fd metabolismus a dok\u00e1\u017eou tolerovat v\u011bt\u0161\u00ed mno\u017estv\u00ed sacharid\u016f.<\/p>\n\n\n\n<p>\u2022 Vypadaj\u00ed jako b\u011b\u017eci na dlouh\u00e9 trat\u011b.<\/p>\n\n\n\n<p>\u2022 Doporu\u010den\u00fd pom\u011br makronutrient\u016f: <strong>50% sacharidy, 30% b\u00edlkoviny, 20% tuk.<\/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\">MEZOMORFN\u00cd TYP:<\/h3>\n\n\n\n<p>\u2022 Mezomorfn\u00ed typy maj\u00ed tendenci vz\u00edt si to nejlep\u0161\u00ed z obou sv\u011bt\u016f. Maj\u00ed st\u0159edn\u00ed kostn\u00ed strukturu a vypadaj\u00ed atleticky.<\/p>\n\n\n\n<p>\u2022 Vypadaj\u00ed jako kulturist\u00e9, gymnast\u00e9.<\/p>\n\n\n\n<p>\u2022 Doporu\u010den\u00fd pom\u011br makronutrient\u016f: <strong>40% sacharidy, 30% b\u00edlkoviny, 20% tuk.<\/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\">ENDOMORFN\u00cd TYP:<\/h3>\n\n\n\n<p>\u2022 Endomorfn\u00ed typy jsou stav\u011bny tak, aby byly v\u011bt\u0161\u00ed a siln\u011bj\u0161\u00ed. Maj\u00ed v\u011bt\u0161\u00ed kostn\u00ed strukturu pro s\u00edlu. Kv\u016fli jejich velikosti funguj\u00ed l\u00e9pe na vy\u0161\u0161\u00edm p\u0159\u00edjmu tuk\u016f a ni\u017e\u0161\u00edm p\u0159\u00edjmu sacharid\u016f.<\/p>\n\n\n\n<p>\u2022 Vypadaj\u00ed jako powerlifte\u0159i.<\/p>\n\n\n\n<p>\u2022 Doporu\u010den\u00fd pom\u011br makronutrient\u016f: <strong>25% sacharid\u016f, 35% b\u00edlkovin, 40% tuk\u016f.<\/strong><\/p>\n\n\n\n<p>Lid\u00e9 jen z\u0159\u00eddka p\u0159esn\u011b pasuj\u00ed do t\u011bchto r\u00e1mc\u016f. \u010casto disponuj\u00ed <strong>sm\u00ed\u0161en\u00fdmi vlastnostmi.<\/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\">Kontrola porc\u00ed<\/h3>\n\n\n\n<p>Po\u010d\u00edt\u00e1n\u00ed kalori\u00ed je popul\u00e1rn\u00ed technika p\u0159i sledov\u00e1n\u00ed velikosti porc\u00ed a mno\u017estv\u00ed kalori\u00ed v nich. Toto punti\u010dk\u00e1\u0159sk\u00e9 zaznamen\u00e1v\u00e1n\u00ed denn\u00edho p\u0159\u00edjmu m\u00e1 jist\u011b sv\u00e9 v\u00fdhody, ale <strong>kdo se chce dr\u017eet tabulek po cel\u00fd \u017eivot?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Po\u010d\u00edt\u00e1n\u00ed kalori\u00ed by nem\u011blo b\u00fdt celo\u017eivotn\u00edm \u00fasil\u00edm. Prost\u011b to <strong>nefunguje efektivn\u011b z dlouhodob\u00e9ho hlediska.<\/strong> Studie ukazuj\u00ed, \u017ee po\u010d\u00edt\u00e1n\u00ed kalori\u00ed je n\u00e1chyln\u00e9 k nep\u0159esnosti, a to <strong>a\u017e do 25%,<\/strong> dokonce i kdy\u017e t\u0159ikr\u00e1t p\u0159epo\u010d\u00edt\u00e1te va\u0161e v\u00fdpo\u010dty a zdroje. Tento rozpor vznik\u00e1 <strong>z chybn\u00fdch m\u011b\u0159en\u00ed na etiket\u00e1ch j\u00eddel<\/strong>, velikosti porc\u00ed a m\u011b\u0159en\u00ed, kter\u00e9 je nemo\u017en\u00e9 opakovat d\u016fsledn\u011b, d\u00e1le z odli\u0161n\u00e9 kvality t\u011bla a cel\u00e9 \u0159ady dohad\u016f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fresh-salad-meal-fitness-fair_D8_08-07-15.png\" alt=\"kontrola porc\u00ed, kolik m\u00e1m toho sn\u00edst?\" width=\"843\" title=\"kontrola porc\u00ed, kolik m\u00e1m toho sn\u00edst?\"\/><\/figure>\n<\/div>\n\n\n<p>V\u00edce zvl\u00e1dnuteln\u00e1 cesta, jak sledovat va\u0161e stravovac\u00ed n\u00e1vyky, je <strong>identifikovat<\/strong> <strong>rozumnou velikost porc\u00ed.<\/strong> Mnoho restaurac\u00ed v\u00e1m pod\u00e1v\u00e1 vrchovat\u00e9 kopy j\u00eddla odvol\u00e1vaj\u00edc\u00ed se na v\u00e1\u0161 ekonomick\u00fd kompas. <strong>V\u00edce j\u00eddla<\/strong> znamen\u00e1 vy\u0161\u0161\u00ed hodnotu va\u0161ich pen\u011bz, spr\u00e1vn\u011b? Za v\u00edce sma\u017een\u00e9ho ku\u0159ete a krevet pro va\u0161e pot\u011b\u0161en\u00ed zaplat\u00edte i n\u011bkde jinde, <strong>nap\u0159\u00edklad v oblasti va\u0161eho pasu.<\/strong> Bohu\u017eel nen\u00ed to jen v restaurac\u00edch. Lid\u00e9 si na tal\u00ed\u0159e nakl\u00e1daj\u00ed kopcovit\u00e9 j\u00eddlo dokonce i doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie uk\u00e1zaly, \u017ee p\u0159i enormn\u011b velk\u00e9 porci j\u00eddla lid\u00e9 ignoruj\u00ed vnit\u0159n\u00ed syst\u00e9my sytosti a sn\u011bd\u00ed i posledn\u00ed sousto dlouho pot\u00e9, co <strong>se ,,c\u00edt\u00ed&#8221; pln\u00ed,<\/strong> a to ani\u017e by to zjistili.<\/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\">Pomocn\u00e1 ruka p\u0159i kontrole porc\u00ed<\/h3>\n\n\n\n<p class=\"has-text-align-left\">J\u00edst a\u017e pokud se nec\u00edt\u00edte pln\u00e1 nen\u00ed v\u017edy nejlep\u0161\u00ed cesta. M\u00edsto toho doporu\u010dujeme pou\u017e\u00edt <strong>pohodln\u011bj\u0161\u00ed a personalizovan\u00fd m\u011b\u0159\u00edc\u00ed n\u00e1stroj,<\/strong> kter\u00fdm disponujete: <strong>va\u0161e ruce.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/palm.jpg\" alt=\"spr\u00e1vn\u00e1 porce podle ruky\" width=\"843\" title=\"spr\u00e1vn\u00e1 porce podle ruky\"\/><\/figure>\n<\/div>\n\n\n<p>\u2022 Pou\u017eijte va\u0161i dla\u0148 na ur\u010den\u00ed p\u0159\u00edjmu b\u00edlkovin. <br>\u2022 Pou\u017eijte svou p\u011bst na ur\u010den\u00ed zeleniny. <br>\u2022 Pou\u017eijte svou p\u011bst na ur\u010den\u00ed p\u0159\u00edjmu sacharid\u016f. <br>\u2022 Pou\u017eijte palec na ur\u010den\u00ed tuk\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byste m\u011bly konzumovat 4 j\u00eddla denn\u011b, obecn\u011b doporu\u010den\u00e1 porce v ka\u017ed\u00e9m j\u00eddle by m\u011bla vypadat n\u011bjak takto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ektomorfn\u00ed typ:<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 2 hrsti sacharid\u016f <br>\u2022 1 dla\u0148 protein\u016f <br>\u2022 1 p\u011bst zeleniny <br>\u2022 1\/2 palce tuk\u016f<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Precision-Nutrition_Palm-Sized-Portions_Cauliflower-Example_Female.jpg\" alt=\"spr\u00e1vn\u00e1 porce podle ruky\" width=\"843\" title=\"spr\u00e1vn\u00e1 porce podle ruky\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Mezomorfn\u00ed typ:<\/strong><\/p>\n\n\n\n<p>\u2022 1 hrst sacharid\u016f <br>\u2022 1 dla\u0148 b\u00edlkovin <br>\u2022 1 p\u011bst zeleniny <br>\u2022 1 palec tuk\u016f<\/p>\n\n\n\n<p><strong>Endomorfn\u00ed typ:<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2022 1\/2 hrsti sacharid\u016f <br>\u2022 1 dla\u0148 b\u00edlkovin <br>\u2022 1 p\u011bst zeleniny <br>\u2022 2 palce tuk\u016f<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/bigstock-Woman-Eats-Night-Stole-The-Ref-94432655.jpg\" alt=\"jak \u010dasto j\u00edst?\" width=\"843\" title=\"jak \u010dasto j\u00edst?\"\/><\/figure>\n<\/div>\n\n\n<p>Toto jsou dobr\u00e9 v\u0161eobecn\u00e9 ukazatele, proto\u017ee <strong>va\u0161e ruce jsou proporc\u00ed velikosti va\u0161eho t\u011bla.<\/strong> Bu\u010fte flexibiln\u00ed a p\u0159izp\u016fsobte sv\u00e9 porce k tomu, <strong>jak se c\u00edt\u00edte a jak vypad\u00e1te.<\/strong> Nap\u0159\u00edklad, pokud jste nabraly necht\u011bnou hmotnost, vyzkou\u0161ejte omezit v\u00e1\u0161 p\u0159\u00edjem sacharid\u016f a polovinu hrsti na jedno j\u00eddlo a v\u00e1\u0161 p\u0159\u00edjem tuk\u016f na polovinu va\u0161eho palce.<\/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\">Frekvence j\u00eddel<\/h3>\n\n\n\n<p>A\u0165 u\u017e b\u011bhem dne zkonzumujete <strong>mnoho mal\u00fdch j\u00eddel nebo zhltnete v\u0161echno j\u00eddlo<\/strong> ve dvou j\u00eddlech denn\u011b, frekvence stravov\u00e1n\u00ed by se m\u011bla to\u010dit kolem va\u0161eho harmonogramu podle toho, co v\u00e1m vyhovuje. Kdy\u017e budete j\u00edst <strong>spr\u00e1vn\u00e9 potraviny ve spr\u00e1vn\u00fdch mno\u017estv\u00edch,<\/strong> tak to, kdy j\u00edte, je v\u011bc\u00ed va\u0161ich preferenc\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>P\u0159\u00edklad j\u00eddeln\u00ed\u010dku na jeden den pro \u017eenu mezomorfn\u00edho typu s v\u00e1hou 56 kg:<\/em><\/p>\n\n\n\n<p><strong>\u2022 Sn\u00eddan\u011b:<\/strong> 5 vaje\u010dn\u00fdch b\u00edlk\u016f, 1\/2 \u0161\u00e1lku ovesn\u00fdch vlo\u010dek<\/p>\n\n\n\n<p><strong>\u2022 Sva\u010dina:<\/strong> proteinov\u00fd n\u00e1poj &#8211; 1\/2 odm\u011brky s vodou, st\u0159edn\u011b velk\u00e9 jablko<\/p>\n\n\n\n<p><strong>\u2022 Ob\u011bd:<\/strong> 113 g libov\u00e9ho masa, 1\/3 \u0161\u00e1lku hn\u011bd\u00e9 r\u00fd\u017ee, \u0161\u00e1lek zelen\u00e9 zeleniny<\/p>\n\n\n\n<p><strong>\u2022 Po tr\u00e9ninku:<\/strong> proteinov\u00fd n\u00e1poj &#8211; 1 odm\u011brka s vodou, 28 g o\u0159ech\u016f, ban\u00e1n<\/p>\n\n\n\n<p><strong>\u2022 Ve\u010de\u0159e:<\/strong> 113 g libov\u00e9ho masa, \u0161\u00e1lek zelen\u00e9 zeleniny, 1\/3 avok\u00e1da<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>\u2022 Snack:<\/strong> proteinov\u00fd n\u00e1poj &#8211; 1 odm\u011brka s vodou, ara\u0161\u00eddov\u00e9 nebo mandlov\u00e9 m\u00e1slo &#8211; 1 pol\u00e9vkov\u00e1 l\u017e\u00edce<\/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=\"Vyzivove_doplnky_pro_zeny\"><\/span>V\u00fd\u017eivov\u00e9 dopl\u0148ky pro \u017eeny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvn\u00ed \u0159ad\u011b by m\u011bla va\u0161e strava obsahovat v\u0161echny potraviny. Nicm\u00e9n\u011b n\u011bkdy nem\u016f\u017eete dostat v\u0161echny <strong>nezbytn\u00e9 \u017eiviny z j\u00eddla,<\/strong> i kdy\u017e si mysl\u00edte, \u017ee va\u0161e strava je perfektn\u00ed. To je moment, kdy nastupuj\u00ed na \u0159adu dopl\u0148ky. Dopl\u0148ky v\u00fd\u017eivy <strong>by m\u011bly doplnit va\u0161i pestrou stravu,<\/strong> nikdy by nem\u011bly b\u00fdt n\u00e1hradou za n\u011bco, co z\u00e1m\u011brn\u011b vynech\u00e1v\u00e1te.<\/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\">Z\u00e1kladn\u00ed dopl\u0148ky v\u00fd\u017eivy pro \u017eeny<\/h3>\n\n\n\n<p class=\"has-text-align-left\">V\u00edme, \u017ee seznam dostupn\u00fdch dopl\u0148k\u016f je dlouh\u00fd a matouc\u00ed. Zde jsou <strong>t\u0159i z\u00e1kladn\u00ed produkty,<\/strong> kter\u00e9 by m\u011bla ka\u017ed\u00e1 zdrav\u00e1 \u017eena u\u017e\u00edvat bez ohledu na svou fitness \u00farove\u0148.<\/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\">Multivitam\u00edn<\/h3>\n\n\n\n<p>Z\u00e1kladn\u00ed multivitam\u00edn poskytuje pln\u00fd rozsah \u017eivin, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje. R\u016fzn\u00e9 d\u00e1vky ka\u017ed\u00e9 \u017eiviny se mohou li\u0161it od zna\u010dky ke zna\u010dce. Nicm\u00e9n\u011b, stoj\u00ed za zm\u00ednku, \u017ee existuj\u00ed <strong><a title=\"multivitamin\" href=\"https:\/\/gymbeam.cz\/komplexni-vitaminy\" target=\"_blank\" rel=\"noopener noreferrer\">multivitam\u00edny<\/a> <\/strong><strong>speci\u00e1ln\u011b pro \u017eeny.<\/strong> Jsme n\u00e1chyln\u00e9 k nedostatku \u017eivin, jako kyselina listov\u00e1, vitam\u00edn B12 a \u017eelezo.<\/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\">Ryb\u00ed olej nebo omega-3 mastn\u00e9 kyseliny<\/h3>\n\n\n\n<p>Ryb\u00ed olej nebo <a href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a> jsou obecn\u011b bezpe\u010dn\u00e9 pro ka\u017ed\u00e9ho. Studie za studi\u00ed podporuje v\u00fdhody vy\u0161\u0161\u00ed hladiny omega-3 mastn\u00fdch kyselin ve strav\u011b. D\u016fle\u017eit\u011bj\u0161\u00ed je, \u017ee ryb\u00ed olej n\u00e1m <strong>poskytuje EPA<\/strong> (kyselina eikosapentaenov\u00e1) a <strong>DHA<\/strong> (dokosahexaenov\u00e1 kyselina) mastn\u00e9 kyseliny, kter\u00e9 hraj\u00ed hlavn\u00ed roli <strong>v kognitivn\u00edm zdrav\u00ed a v\u00fdvoji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">V\u00fdzkum nazna\u010duje, \u017ee DHA a EPA m\u00e1 <strong>pozitivn\u00ed \u00fa\u010dinky<\/strong> na sn\u00ed\u017een\u00ed rizika r\u016fzn\u00fdch druh\u016f rakoviny, pom\u00e1h\u00e1 p\u0159i prevenci degenerativn\u00edch chorob mozku, jako Alzheimerova choroba, <strong>potla\u010duje chronick\u00fd \u0161kodliv\u00fd z\u00e1n\u011bt<\/strong> a m\u016f\u017ee dokonce zlep\u0161it <strong>citlivost na inzul\u00edn.<\/strong> Opravdu neexistuje \u017e\u00e1dn\u00fd d\u016fvod, pro\u010d neu\u017e\u00edvat ryb\u00ed olej.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/article-2118409-08C5DFB1000005DC-145_1024x615_large.jpg\" alt=\"protein pro \u017eeny tr\u00e9ninkov\u00e1 bible\" width=\"843\" title=\"protein pro \u017eeny tr\u00e9ninkov\u00e1 bible\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Protein pro \u017eeny<\/h3>\n\n\n\n<p>N\u00e1roky na <a title=\"proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a> pro t\u011b\u017ece pracuj\u00edc\u00ed t\u011blo mohou b\u00fdt velk\u00e9, dokonce i t\u011b\u017ek\u00e9 pro \u017ealudek, a to doslovn\u011b. Porce 141 g ku\u0159ec\u00edch prsou <strong>obsahuje p\u0159ibli\u017en\u011b<\/strong> <strong>30 g<\/strong> <strong>b\u00edlkovin.<\/strong> Pro \u017eenu s v\u00e1hou 59kg m\u00edt dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin znamen\u00e1 zkonzumovat denn\u011b v\u00edce ne\u017e 450 g ku\u0159ec\u00edch prsou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00edsto hlt\u00e1n\u00ed ku\u0159ete za ku\u0159etem je zde <a title=\"proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00fd n\u00e1poj<\/a>, kter\u00fd nab\u00edz\u00ed <strong>25 g<\/strong> <strong>b\u00edlkovin v jedn\u00e9 d\u00e1vce,<\/strong> co\u017e m\u016f\u017ee b\u00fdt dost n\u00e1pomocn\u00e9. \u0160ejky nab\u00edzej\u00ed pohodl\u00ed, chutnaj\u00ed skv\u011ble a mohou b\u00fdt pou\u017eit\u00e9 v r\u016fzn\u00fdch dezertech, smoothie a receptech, d\u00edky \u010demu\u017e zajist\u00ed vy\u0161\u0161\u00ed d\u00e1vku b\u00edlkovin.<\/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\">Pokro\u010dil\u00e9 dopl\u0148ky v\u00fd\u017eivy pro \u017eeny<\/h3>\n\n\n\n<p>Kdy\u017e u\u017e si mysl\u00edte, \u017ee m\u00e1te <strong>zaveden\u00fd pravideln\u00fd vzor<\/strong> zdrav\u00e9ho stravov\u00e1n\u00ed a dopl\u0148ov\u00e1n\u00ed suplement\u016f, tak mo\u017en\u00e1 chcete zv\u00e1\u017eit pokro\u010dilej\u0161\u00ed v\u00fdkonnostn\u00ed dopl\u0148ky <strong>pro podporu va\u0161ich fitness 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\">BCAA &#8211; aminokyseliny s rozv\u011btven\u00fdm \u0159et\u011bzcem<\/h3>\n\n\n\n<p>Tak jako b\u00edlkoviny tvo\u0159\u00ed z\u00e1kladn\u00ed stavebn\u00ed bloky sval\u016f, tak aminokyseliny s rozv\u011btven\u00fdm \u0159et\u011bzcem (BCAA) jsou <strong>esenci\u00e1ln\u00ed stavebn\u00ed bloky b\u00edlkovin.<\/strong> T\u0159i slo\u017eky <a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a> jsou leucin, isoleucin a valin. Tyto t\u0159i aminokyseliny poskytuj\u00ed z\u00e1klad pro <strong>synt\u00e9zu b\u00edlkovin<\/strong> a v\u00fdzkumy ukazuj\u00ed, \u017ee konzumace bc\u00e1\u010dek p\u0159ed tr\u00e9ninkem m\u016f\u017ee <strong>zv\u00fd\u0161it p\u0159\u00edjem b\u00edlkovin<\/strong> ve svalov\u00fdch vl\u00e1knech a <strong>zlep\u0161it zotavov\u00e1n\u00ed po tr\u00e9ninku.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/article-protein_designed_for_women.jpg\" alt=\"protein pro \u017eeny tr\u00e9ninkov\u00e1 bible\" width=\"843\" title=\"protein pro \u017eeny tr\u00e9ninkov\u00e1 bible\"\/><\/figure>\n<\/div>\n\n\n<p>BCAA jsou tak\u00e9 n\u00edzko-kalorick\u00e1 a n\u00edzko-sacharidov\u00e1 alternativa ke sportovn\u00edm drink\u016fm. P\u0159id\u00e1n\u00edm <a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>5 g BCAA<\/strong><\/a> v dob\u011b tr\u00e9ninku nebo kolem tr\u00e9ninku, m\u016f\u017ee pomoci <strong>redukovat rozpad sval\u016f<\/strong> a podpo\u0159it zotaven\u00ed sval\u016f a jejich obnovu.<\/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\">Probiotika<\/h3>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s m\u00e1 v za\u017e\u00edvac\u00edm traktu biliony bakteri\u00ed. Dobr\u00e9 bakterie pom\u00e1haj\u00ed va\u0161emu t\u011blu <strong>tr\u00e1vit j\u00eddlo a absorbovat \u017eiviny<\/strong> efektivn\u011bji. Probiotika jsou pro va\u0161i fl\u00f3ru prosp\u011b\u0161n\u00e1, a m\u016f\u017eete je naj\u00edt pod n\u00e1zvem Lactobacillus a Bifidobacterium <strong>na etiket\u00e1ch<\/strong> jogurt\u016f, kef\u00edr\u016f, fermentovan\u00fdch j\u00eddel a na vysoce-kvalitn\u00edch <strong>probiotick\u00fdch kapsl\u00edch.<\/strong> Ujist\u011bte se, \u017ee probiotika jsou od ov\u011b\u0159en\u00e9 zna\u010dky.<\/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\">Vitam\u00edn D<\/h3>\n\n\n\n<p>I kdy\u017e va\u0161e t\u011blo produkuje vitam\u00edn D, kdy\u017e jste na slunci, tak <strong>velk\u00e1 \u010d\u00e1st populace trp\u00ed jeho nedostatkem.<\/strong> Mo\u017en\u00e1 pat\u0159\u00edte i vy k t\u00e9to obrovsk\u00e9 skupin\u011b lid\u00ed, a to zejm\u00e9na tehdy, pokud <strong>pracujete v kancel\u00e1\u0159i<\/strong> nebo \u017eijete v regionu, kde se slunce na v\u00e1s usm\u00edv\u00e1 m\u00e1lokdy. Tento nedostatek ovliv\u0148uje celkov\u00e9 zdrav\u00ed a n\u011bkter\u00e9 studie poukazuj\u00ed, \u017ee to m\u016f\u017ee <strong>ovlivnit sportovn\u00ed v\u00fdkon a zotaven\u00ed po cvi\u010den\u00ed.<\/strong> Pokud nem\u016f\u017eete p\u0159ij\u00edmat dostatek vitam\u00ednu D ze slunce nebo stravy, tak zkuste p\u0159ij\u00edmat <a title=\"vitamin D\" href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\">vitam\u00edn D ve form\u011b v\u00fd\u017eivov\u00fdch dopl\u0148k\u016f<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co vy na to d\u00e1my? Zkus\u00edte se \u0159\u00eddit touto tr\u00e9ninkovou bibl\u00ed? Pevn\u011b v\u011b\u0159\u00edme, \u017ee jste se <strong>p\u0159i \u010dten\u00ed n\u011bco nau\u010dily<\/strong> a vezmete si z tohoto \u010dl\u00e1nku to nejlep\u0161\u00ed. V p\u0159\u00edpad\u011b, \u017ee v\u00e1m byl tento \u010dl\u00e1nek n\u00e1pomocn\u00fd a l\u00edbil se v\u00e1m, nev\u00e1hejte a pod\u011blte se o n\u011bj nebo <strong>ho podpo\u0159te 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>Tr\u00e9ninkov\u00e1 bible pro \u017eeny: V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o fitness, v\u00e1m na odpov\u00ed na ot\u00e1zky o fitness, jako tr\u00e9ninkov\u00fd pl\u00e1n pro \u017eeny, strava a v\u00fd\u017eivov\u00e9 dopl\u0148ky.<\/p>\n","protected":false},"author":25,"featured_media":279416,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6669,7185,7353,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168460","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-jidelnicek","9":"tag-rust-svalove-hmoty","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>Tr\u00e9ninkov\u00e1 bible pro \u017eeny: V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o fitness - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co v\u0161echno by m\u011bly \u017eeny v\u011bd\u011bt o fitness, hubnut\u00ed a nab\u00edr\u00e1n\u00ed sval\u016f? 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