{"id":168464,"date":"2016-11-18T00:00:00","date_gmt":"2016-11-17T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/scott-adkins-treninkovy-plan-strava-a-rady\/"},"modified":"2023-03-29T11:10:25","modified_gmt":"2023-03-29T09:10:25","slug":"scott-adkins-treninkovy-plan-strava-a-rady","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/scott-adkins-treninkovy-plan-strava-a-rady\/","title":{"rendered":"Scott Adkins: tr\u00e9ninkov\u00fd pl\u00e1n, strava a rady"},"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\/scott-adkins-treninkovy-plan-strava-a-rady\/#Bojove_schopnosti\" title=\"Bojov\u00e9 schopnosti\">Bojov\u00e9 schopnosti<\/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\/scott-adkins-treninkovy-plan-strava-a-rady\/#Trenujte_moudre\" title=\"Tr\u00e9nujte moud\u0159e\">Tr\u00e9nujte moud\u0159e<\/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\/scott-adkins-treninkovy-plan-strava-a-rady\/#Scott_Adkins_a_jeho_treninkovy_plan\" title=\"Scott Adkins a jeho tr\u00e9ninkov\u00fd pl\u00e1n\">Scott Adkins a jeho tr\u00e9ninkov\u00fd pl\u00e1n<\/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\/scott-adkins-treninkovy-plan-strava-a-rady\/#Scott_Adkins_radi_ke_cviceni\" title=\"Scott Adkins rad\u00ed ke cvi\u010den\u00ed\">Scott Adkins rad\u00ed ke cvi\u010den\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\/scott-adkins-treninkovy-plan-strava-a-rady\/#Ruzne_typy_postav\" title=\"R\u016fzn\u00e9 typy postav\">R\u016fzn\u00e9 typy postav<\/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\/scott-adkins-treninkovy-plan-strava-a-rady\/#Jeho_strava\" title=\"Jeho strava\">Jeho strava<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Scott Adkins je anglick\u00fd herec a mistr bojov\u00fdch um\u011bn\u00ed. Pohledn\u00fd herec m\u00e1 <strong>\u0161irok\u00e1 ramena a perfektn\u00ed V-\u00e9\u010dko,<\/strong> co\u017e je asi nejv\u00edce \u017e\u00e1douc\u00ed postava u mu\u017e\u016f. Pokud jste vid\u011bli film Neporaziteln\u00fd 3, ur\u010dit\u011b jste se stali fanou\u0161kem Scotta Adkinse. Nenajde se \u010dlov\u011bk, kter\u00fd by nebyl <strong>ohromen jeho \u00fa\u017easn\u00fdmi MMA bojov\u00fdmi schopnostmi,<\/strong> mezi kter\u00fdmi nesm\u00ed chyb\u011bt ani dokonal\u00e9 taekwondo kopy.<\/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\">Scott m\u00e1 z\u00e1pasnickou postavu, kter\u00e1 je snem mnoha sportovc\u016f. Vypad\u00e1 jako \u0161patn\u00fd rusk\u00fd Hercules s tetov\u00e1n\u00edm a jizvami. Je vysok\u00fd 180 cm a v\u00e1\u017e\u00ed 75 kg. Jeho zku\u0161enosti z bojov\u00fdch um\u011bn\u00ed mu ur\u010dit\u011b nesm\u00edrn\u011b <strong>pomohly ve tvarov\u00e1n\u00ed postavy,<\/strong> a sv\u00e9 t\u011blo udr\u017euje v kondici d\u00edky <strong>n\u00e1ro\u010dn\u00fdm tr\u00e9nink\u016fm a vyv\u00e1\u017een\u00e9 strav\u011b<\/strong><strong>.<\/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 si chcete vypracovat t\u011blo jako Boyka, budete muset pracovat na mnoha svalech a <strong>dos\u00e1hnout minimum tuk\u016f v t\u011ble.<\/strong> K tomu pot\u0159ebujete cvi\u010dit v\u0161echny spr\u00e1vn\u00e9 cviky, abyste z\u00edskali spr\u00e1vnou formu a proporce. V\u0161imn\u011bte si jeho prsn\u00edch sval\u016f a b\u0159icha, d\u00edky kter\u00e9mu vypad\u00e1 jako <strong>socha \u0159eck\u00e9ho boha.<\/strong><\/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=\"28324,5075,49360,29667,7185,28784,8350,28683,51652,29307\" ><\/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=\"Bojove_schopnosti\"><\/span>Bojov\u00e9 schopnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Scott Adkins nen\u00ed <em>&#8220;badass&#8221;<\/em> jen na obrazovce &#8211; je je\u0161t\u011b hou\u017eevnat\u011bj\u0161\u00ed v re\u00e1ln\u00e9m \u017eivot\u011b. M\u00e1 tr\u00e9nink v r\u016fzn\u00fdch stylech bojov\u00e9ho um\u011bn\u00ed, se kter\u00fdm za\u010dal u\u017e jako 14let\u00fd, kdy\u017e <strong>ho inspiroval Bruce Lee.<\/strong> Za\u010dal se u\u010dit taekwondo, ve kter\u00e9m z\u00edskal sv\u016fj <strong>prvn\u00ed \u010dern\u00fd p\u00e1s u\u017e jako 19let\u00fd.<\/strong> Je tak\u00e9 dr\u017eitelem \u010dern\u00e9ho p\u00e1su v kickboxu.<\/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\">A to nen\u00ed v\u0161echno. M\u00e1 za sebou tr\u00e9ninky karate, juda, jujutsu, wushu, muay thai a ninjutsu. Ned\u011bl\u00e1me si legraci &#8211; toto ud\u011bl\u00e1 s lidmi sledov\u00e1n\u00ed film\u016f s Brucem Lee.<\/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=\"Trenujte_moudre\"><\/span>Tr\u00e9nujte moud\u0159e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scott je i p\u0159es svou svalnatou stavbu velmi rychl\u00fd. <strong>Pohybuje se rychle.<\/strong> <strong>Kope rychle.<\/strong> A d\u011bl\u00e1 v\u0161echno mo\u017en\u00e9, i kdy\u017e je p\u0159\u00edli\u0161 mohutn\u00fd. Pt\u00e1te se jak je to mo\u017en\u00e9? <strong>V\u017edy\u0165 tr\u00e9noval moud\u0159e!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dit\u011b zn\u00e1te i vy mnoho fighter\u016f, kte\u0159\u00ed mo\u017en\u00e1 byli i rychl\u00ed a pru\u017en\u00ed, ale skon\u010dili s boji, nebo\u0165 se kv\u016fli silov\u00e9mu tr\u00e9ninku stali pomal\u00fdmi a neohebn\u00fdmi. Znamen\u00e1 to, \u017ee <strong>v\u00e1s silov\u00fd tr\u00e9nink zpomaluje?<\/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\">Z\u00e1le\u017e\u00ed to na tom, jak tr\u00e9nujete. Tr\u00e9nink se z\u00e1va\u017e\u00edm v\u00e1s nebude zpomalovat, pokud budete dodr\u017eovat rutinu, kter\u00e1 se skl\u00e1d\u00e1 p\u0159ev\u00e1\u017en\u011b <strong>z cvik\u016f vyu\u017e\u00edvaj\u00edc\u00edch kombinovan\u00e9 pohyby,<\/strong> tedy n\u011bkolika svalov\u00fdch parti\u00ed najednou <strong>&#8211;<\/strong> zam\u011b\u0159te se na <strong>z\u00edsk\u00e1n\u00ed funk\u010dn\u00ed s\u00edly, i sval\u016f<\/strong> &#8211; a nesp\u011bchejte za v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>C\u00edl je prvo\u0159ad\u00fd. V\u017edy, kdy\u017e hled\u00e1te nov\u00e9 zp\u016fsoby, jak se dostat do formy, <strong>nejprve se mus\u00edte rozhodnout, co chcete.<\/strong> Chcete v\u00edce svalnat\u00fd vzhled, nebo chcete zhubnout \u010di vypadat v\u00edce vyr\u00fdsovan\u011b? St\u00e1le sv\u00e9 tr\u00e9ninky a stravu p\u0159izp\u016fsob\u00edm ka\u017ed\u00e9 roli, v z\u00e1vislosti na obrazu, kter\u00fd chci uk\u00e1zat.<\/em><\/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=\"Scott_Adkins_a_jeho_treninkovy_plan\"><\/span><span style=\"color: #ff6600;\">Scott Adkins a jeho tr\u00e9ninkov\u00fd pl\u00e1n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Kdy\u017e p\u0159ijde k tr\u00e9nink\u016fm, Scott je velk\u00fd nad\u0161enec. Praktikuje r\u016fzn\u00e9 tr\u00e9ninky, p\u0159i\u010dem\u017e m\u00e1 <strong>v\u017edy jasn\u011b definovan\u00fd sv\u016fj fitness c\u00edl,<\/strong> kter\u00fd ho poh\u00e1n\u00ed vp\u0159ed i do nejt\u011b\u017e\u0161\u00edch \u00farovn\u00ed cvi\u010den\u00ed. Prov\u00e1d\u00ed cviky, kter\u00e9 zv\u011bt\u0161uj\u00ed jeho svalovou hmotu, ani\u017e by vypadal jako Hulk. Krom\u011b kickboxu, kter\u00fd <strong>buduje jeho s\u00edlu a rychlost,<\/strong> m\u00e1 r\u00e1d bench press, shyby, d\u0159epy a mrtv\u00fd tah. D\u00edky t\u011bmto cvik\u016fm mu rostou ramena, co\u017e mu dod\u00e1v\u00e1 vzhled machra, ale tr\u00e9nuje i b\u0159icho, aby m\u011bl <strong>co neju\u017e\u0161\u00ed pas,<\/strong> co\u017e mu zajist\u00ed zase dokonal\u00fd tvar V.<\/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\"><span style=\"text-decoration: underline;\">POND\u011aL\u00cd: Vrchn\u00ed \u010d\u00e1st t\u011bla<\/span><\/h3>\n\n\n\n<p>\u2022 Bench press na rovn\u00e9 lavi\u010dce &#8211; 3 sety 6 opakov\u00e1n\u00ed <br>\u2022 Veslov\u00e1n\u00ed (jednoru\u010dky, obouru\u010dky) &#8211; 3 sety 6 opakov\u00e1n\u00ed <br>\u2022 Tlaky na ramena p\u0159ed hlavou ve stoje &#8211; 2 sety 12 opakov\u00e1n\u00ed <br>\u2022 P\u0159\u00edtahy k hrazd\u011b &#8211; 2 sety 10 opakov\u00e1n\u00ed <br>\u2022 Tricepsov\u00e9 extenze s lanem nebo jednoru\u010dn\u00edmi \u010dinkami &#8211; 1-2 sety 15 opakov\u00e1n\u00ed <br>\u2022 Bicepsov\u00fd zdvih s jednoru\u010dn\u00edmi \u010dinkami (nebo obouru\u010dkou) &#8211; 1-2 sety 15 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\"><span style=\"text-decoration: underline;\">ST\u0158EDA: Spodn\u00ed \u010d\u00e1st t\u011bla<\/span><\/h3>\n\n\n\n<p>\u2022 D\u0159ep s \u010dinkou vp\u0159edu &#8211; 3 sety 5 opakov\u00e1n\u00ed <br>\u2022 Mrtv\u00fd tah s nata\u017een\u00fdmi doln\u00edmi kon\u010detinami &#8211; 3 sety 6 opakov\u00e1n\u00ed <br>\u2022 V\u00fdpady s jednoru\u010dn\u00edmi \u010dinkami &#8211; 2 sety 12 opakov\u00e1n\u00ed <br>\u2022 V\u00fdpony v sed\u011b na p\u0159\u00edstroji &#8211; 5 set\u016f 12 opakov\u00e1n\u00ed <br>\u2022 V\u00fdpony ve stoje na p\u0159\u00edstroji &#8211; 2 sety 12 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\"><span style=\"text-decoration: underline;\">P\u00c1TEK: Vrchn\u00ed \u010d\u00e1st t\u011bla<\/span><\/h3>\n\n\n\n<p>Tot\u00e9\u017e, co v pond\u011bl\u00ed, ale bench press na rovn\u00e9 lavi\u010dce je nahrazen bench pressem na \u0161ikm\u00e9 lavi\u010dce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento okruh cvik\u016f na spalov\u00e1n\u00ed tuk\u016f opakuje <strong>2-3x s 30-sekundovou p\u0159est\u00e1vkou mezi okruhy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Angli\u010d\u00e1ky &#8211; 12 opakov\u00e1n\u00ed <br>\u2022 Dumbbell swing (houp\u00e1n\u00ed \u010dinky) &#8211; 20 opakov\u00e1n\u00ed <br>\u2022 Horolezeck\u00e9 poskoky &#8211; 45 sekund <br>\u2022 Kliky s rukama bl\u00edzko u sebe &#8211; co nejv\u00edce v pr\u016fb\u011bhu 30 sekund<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b budov\u00e1n\u00ed sval\u016f, se v\u011bnuje i <strong>kardio tr\u00e9nink\u016fm,<\/strong> jako sprint a b\u011bh, kdy\u017e m\u00e1 za c\u00edl vylep\u0161it svou rychlost nebo se zbavit tuk\u016f. Tato ak\u010dn\u00ed hv\u011bzda se spol\u00e9h\u00e1 i na sportovn\u00ed aktivity, jako je fotbal \u010di basketbal. Tento <strong>mix z\u00e1bavy a tvrd\u00fdch tr\u00e9nink\u016f<\/strong> zajist\u00ed, \u017ee jeho t\u011blo je v rovnov\u00e1ze s&nbsp;mysl\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\">Uk\u00e1zka cvi\u010den\u00ed pro v\u0161echny svalov\u00e9 skupiny<\/h3>\n\n\n\n<p><strong>Z\u00e1da:<\/strong> Mrtv\u00fd tah, shyby<\/p>\n\n\n\n<p><strong>Nohy:<\/strong> D\u0159epy, mrtv\u00fd tah<\/p>\n\n\n\n<p><strong>Hru\u010f:<\/strong> Tlak s jednoru\u010dkami na \u0161ikm\u00e9 lavi\u010dce, tlak na \u0161ikm\u00e9 lavi\u010dce, kliky, zdvihy na bradlech<\/p>\n\n\n\n<p><strong>Ramena:<\/strong> Zved\u00e1n\u00ed \u010dinky nad hlavu<\/p>\n\n\n\n<p><strong>B\u0159icho:<\/strong> Zdvihy nohou, alternativn\u00ed zdvihy nohou, L- sits, V \u2013 sits<\/p>\n\n\n\n<p><strong>L\u00fdtka:<\/strong> \u0160vihadlo, vertik\u00e1ln\u00ed v\u00fdskok<\/p>\n\n\n\n<p><strong>P\u0159edlokt\u00ed:<\/strong> V\u00fdtah z visu na ty\u010di pro shyby<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Den<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Svalov\u00e9 skupiny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Cviky<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pond\u011bl\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy, Z\u00e1da, Ramena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtv\u00fd tah (5&#215;10), zhyb (max.5), alebo bicepsov\u00fd zdvih (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00dater\u00fd<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u0159icho, P\u0159edlokt\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zdvihy nohou (20&#215;3), L- sits (1minX5)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">St\u0159eda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy, Hru\u010f<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtv\u00fd tah&nbsp;(5&#215;10),&nbsp;tlak s jednoru\u010dkami na \u0161ikm\u00e9 lavi\u010dce \/ tlak na \u0161ikm\u00e9 lavi\u010dce (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010ctvrtek<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u0159icho, L\u00fdtka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zdvihy nohou (20&#215;3), L- sits (1minX5),vertik\u00e1ln\u00ed v\u00fdskok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u00e1tek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy, Ramena<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtv\u00fd tah&nbsp;(5&#215;10),&nbsp;zved\u00e1n\u00ed \u010dinky nad hlavu (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u0159icho<\/td><td class=\"has-text-align-center\" data-align=\"center\">Alternativn\u00ed zdvihy nohou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ned\u011ble<\/td><td class=\"has-text-align-center\" data-align=\"center\">Oddych<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Scott_Adkins_radi_ke_cviceni\"><\/span>Scott Adkins rad\u00ed ke cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete-li z\u00edskat svalovou hmotu a s\u00edlu, dodr\u017eujte <strong>rozsah opakov\u00e1n\u00ed mezi 4-6.<\/strong> Cvi\u010dte 10 s\u00e9ri\u00ed u ka\u017ed\u00e9ho cviku. V p\u0159\u00edpad\u011b, \u017ee chcete nabrat objem, <strong>ned\u011blejte \u017e\u00e1dn\u00e9 kardio nebo fyzicky n\u00e1ro\u010dn\u00e9 aktivity.<\/strong> To by v\u00e1m jen br\u00e1nilo v nab\u00edr\u00e1n\u00ed. Vyh\u00fdbejte se j\u00eddl\u016fm, kter\u00e9 obsahuj\u00ed lepek, jako je p\u0161enice, atd. Sni\u017ete p\u0159\u00edjem tuk\u016f na minimum a jezte m\u00e9n\u011b soli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po ka\u017ed\u00e9m tr\u00e9ninku p\u0159id\u00e1vejte v\u00e1hu. V p\u0159\u00edpad\u011b, \u017ee <strong>p\u0159estanete pokra\u010dovat, sni\u017ete v\u00e1hu o 10%<\/strong> z va\u0161eho maxima a za\u010dn\u011bte znovu. Nikdy <strong>necvi\u010dte do \u00fapln\u00e9ho vy\u010derp\u00e1n\u00ed.<\/strong> Na\u0161\u00edm c\u00edlem je co nejv\u011bt\u0161\u00ed v\u00fdkon s velk\u00fdmi v\u00e1hami, proto nen\u00ed pot\u0159eba zcela vy\u010derpat va\u0161e svaly. To by mohlo zhor\u0161it va\u0161e v\u00fdsledky a tak\u00e9 v\u00e9st ke zran\u011bn\u00ed. Zapamatujte si, bezpe\u010dnost je na prvn\u00edm m\u00edst\u011b.<\/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=\"Ruzne_typy_postav\"><\/span>R\u016fzn\u00e9 typy postav<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejzr\u00e1dn\u011bj\u0161\u00ed \u010d\u00e1st\u00ed va\u0161eho tr\u00e9ninku je v\u00fdb\u011br spr\u00e1vn\u00e9ho pl\u00e1nu cvi\u010den\u00ed a stravov\u00e1n\u00ed <strong>v z\u00e1vislosti na va\u0161em typu postavy.<\/strong> Lid\u00e9 reaguj\u00ed r\u016fzn\u011b na silov\u00fd tr\u00e9nink, tak\u017ee to, co na n\u011bkoho fungovalo, nemus\u00ed fungovat na v\u00e1s.<\/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\">Na\u0161t\u011bst\u00ed tento tr\u00e9nink je vypracovan\u00fd pro v\u0161echny 3 typy postav. St\u00e1le ale mus\u00edte dodr\u017eovat n\u011bkter\u00e9 pokyny, abyste <strong>dos\u00e1hli maxim\u00e1ln\u00edch v\u00fdsledk\u016f.<\/strong> Zde je p\u00e1r tip\u016f diety a tr\u00e9ninku pro v\u00e1s:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tipy pro ektomorfn\u00ed postavu (ectomorphs)<\/strong><\/h3>\n\n\n\n<p>Ektomorfn\u00ed typ, a.k.a hard gainers (ti, kte\u0159\u00ed t\u011b\u017eko nab\u00edraj\u00ed) jsou lid\u00e9 s men\u0161\u00edmi klouby a rychl\u00fdm metabolismem. T\u011b\u017eko z\u00edsk\u00e1vaj\u00ed svaly, udr\u017euj\u00ed n\u00edzkou hladinu t\u011blesn\u00e9ho tuku a maj\u00ed men\u0161\u00ed stavbu t\u011bla. Va\u0161\u00edm <strong>c\u00edlem by m\u011bl b\u00fdt n\u00e1r\u016fst sval\u016f.<\/strong> Pozd\u011bji se m\u016f\u017eete zbavit i toho m\u00e1la t\u011blesn\u00e9ho tuku, kter\u00fd m\u00e1te.<\/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\">\u2022 5-6 je ide\u00e1ln\u00ed rozsah opakov\u00e1n\u00ed.<br>\u2022 Pokud nem\u00e1te intoleranci na lakt\u00f3zu, ml\u00e9ko v\u00e1m m\u016f\u017ee pomoci. Av\u0161ak ani s n\u00edm to nep\u0159eh\u00e1n\u011bjte. <br>\u2022 Pokuste se konzumovat dostatek kalori\u00ed na zotaven\u00ed. <br>\u2022 Jezte j\u00eddlo bohat\u00e9 na b\u00edlkoviny. <br>\u2022 Jezte vl\u00e1kninu. <br>\u2022 Pijte hodn\u011b vody. <br>\u2022 Vyh\u00fdbejte se fyzicky t\u011b\u017ek\u00e9 \u010dinnosti, pokud chcete nab\u00edrat objem.<\/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\"><strong>Tipy pro mezomorfn\u00ed postavu (mesomorphs)<\/strong><\/h3>\n\n\n\n<p>Mezomorfn\u00ed typy maj\u00ed <strong>dobrou genetiku na z\u00edsk\u00e1v\u00e1n\u00ed sval\u016f,<\/strong> a mohou z\u00edsk\u00e1vat svaly mnohem snadn\u011bji ne\u017e ektomorfn\u00ed. Jsou p\u0159irozen\u011b svalnat\u00ed a maj\u00ed v\u011bt\u0161\u00ed klouby. Va\u0161\u00edm c\u00edlem by m\u011blo b\u00fdt <strong>nejprve z\u00edskat svaly, a pak sn\u00ed\u017eit t\u011blesn\u00fd tuk.<\/strong> Kdy\u017e m\u00e1te dost nab\u00edr\u00e1n\u00ed, cvi\u010dte kardio t\u0159i a v\u00edce-kr\u00e1t t\u00fddn\u011b.<\/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\">\u2022 8-10 set\u016f pro ka\u017ed\u00fd cvik. <br>\u2022 Vyh\u00fdbejte se tu\u010dn\u00fdm j\u00eddl\u016fm. <br>\u2022 Jezte <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu<\/a>. <br>\u2022 Jezte j\u00eddlo bohat\u00e9 na proteiny. <br>\u2022 Jezte vl\u00e1kninu. <br>\u2022 B\u011bhem hubnut\u00ed sk\u00e1kejte p\u0159es \u0161vihadlo. <br>\u2022 Pijte hodn\u011b vody. <br>\u2022 Pokuste se konzumovat dostatek kalori\u00ed na zotaven\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\"><strong>Tipy pro endomorfn\u00ed postavu (endomorphs)<\/strong><\/h3>\n\n\n\n<p>Endomorfn\u00ed typy jsou lid\u00e9, kte\u0159\u00ed t\u011b\u017eko hubnou na v\u00e1ze. Maj\u00ed v\u011bt\u0161\u00ed klouby, \u0161irok\u00e9 boky a pomal\u00fd metabolismus. Spr\u00e1vn\u00fd styl stravov\u00e1n\u00ed je ta nejlep\u0161\u00ed v\u011bc, kterou pro sebe m\u016f\u017eete ud\u011blat. Bez toho v\u00e1s budou hodiny kardia jen vy\u010derp\u00e1vat. Najd\u011bte vhodn\u00e9 stravov\u00e1n\u00ed, kter\u00e9 v\u00e1m bude nejv\u00edce vyhovovat.<\/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\">\u2022 Zvedejte t\u011b\u017e\u0161\u00ed v\u00e1hy. <br>\u2022 Sk\u00e1kejte hodn\u011b p\u0159es \u0161vihadlo. <br>\u2022 10 set\u016f pro ka\u017ed\u00fd cvik. <br>\u2022 Vyh\u00fdbejte se tu\u010dn\u00fdm j\u00eddl\u016fm. <br>\u2022 Jezte zeleninu. <br>\u2022 Pokuste se konzumovat dostatek kalori\u00ed pro zotaven\u00ed. <br>\u2022 Jezte j\u00eddla bohat\u00e1 na proteiny. <br>\u2022 Jezte vl\u00e1kninu. <br>\u2022 Pijte hodn\u011b vody. <br>\u2022 Vyh\u00fdbejte se j\u00eddl\u016fm s&nbsp;lepkem.<\/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=\"Jeho_strava\"><\/span><span style=\"color: #ff6600;\">Jeho strava<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scott je z\u00e1visl\u00fd na udr\u017eov\u00e1n\u00ed si kondice, stejn\u011b tak i rovnov\u00e1hy mezi cvi\u010den\u00edm a stravou. Jeho stravov\u00e1n\u00ed ur\u010dit\u011b netrp\u00ed nedostatkem \u017eivin, <strong>obsahuje sacharidy s n\u00edzk\u00fdm glykemick\u00fdm indexem, b\u00edlkoviny a zdrav\u00e9 tuky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00edsto toho, aby podlehl zpracovan\u00fdm a rafinovan\u00fdm potravin\u00e1m, Scott konzumuje potraviny, jako ovoce, zelenina, libov\u00e9 b\u00edlkoviny, zrna, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a> a proteinov\u00e9 drinky pro v\u00fd\u017eivu a pos\u00edlen\u00ed t\u011bla. Vzhledem k tomu, \u017ee jsou jeho tr\u00e9ninky opravdu vysiluj\u00edc\u00ed, dop\u0159eje sv\u00e9mu t\u011blu <strong>mno\u017estv\u00ed b\u00edlkovin minim\u00e1ln\u011b ve form\u011b <a title=\"proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">proteinov\u00fdch n\u00e1poj\u016f<\/a>.<\/strong> Krom\u011b toho, db\u00e1 na d\u00e1vku protein\u016f i po tr\u00e9ninku. To spou\u0161t\u00ed regeneraci svalstva a budov\u00e1n\u00ed svalov\u00e9 hmoty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pevn\u011b v\u011b\u0159\u00edme, \u017ee v\u00e1s tento \u010dl\u00e1nek inspiroval a zaujal v\u00e1s. V p\u0159\u00edpad\u011b, \u017ee ano, pod\u011blte se o n\u011bj se sv\u00fdmi zn\u00e1m\u00fdmi a&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Scott Adkins nebo Yuri Boyka je mistr bojov\u00fdch um\u011bn\u00ed, kter\u00fd se m\u016f\u017ee pochlubit dokonalou postavou. Inspirujte se jeho tr\u00e9ninkov\u00fdm pl\u00e1nem, stravou a radami.<\/p>\n","protected":false},"author":22,"featured_media":153420,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7785],"tags":[6885,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168464","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-znami-sportovci-cs","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Scott Adkins: tr\u00e9ninkov\u00fd pl\u00e1n, strava a rady - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Scott Adkins je anglick\u00fd herec a mistr bojov\u00fdch sport\u016f. 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