{"id":168522,"date":"2021-11-08T10:00:00","date_gmt":"2021-11-08T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/6-mytu-o-zenskem-fitness\/"},"modified":"2022-02-20T12:53:37","modified_gmt":"2022-02-20T11:53:37","slug":"6-mytu-o-zenskem-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/","title":{"rendered":"10 nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 d\u011blaj\u00ed \u017eeny ve fitku, a proto nemaj\u00ed v\u00fdsledky"},"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\/6-mytu-o-zenskem-fitness\/#1_Vyhybaji_se_tezkym_vaham\" title=\"1. Vyh\u00fdbaj\u00ed se t\u011b\u017ek\u00fdm vah\u00e1m\">1. Vyh\u00fdbaj\u00ed se t\u011b\u017ek\u00fdm vah\u00e1m<\/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\/6-mytu-o-zenskem-fitness\/#2_Delaji_jen_kardio\" title=\"2. D\u011blaj\u00ed jen kardio\">2. D\u011blaj\u00ed jen kardio<\/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\/6-mytu-o-zenskem-fitness\/#3_Cvici_pokazde_jen_nohy_zadek_a_bricho\" title=\"3. Cvi\u010d\u00ed poka\u017ed\u00e9 jen nohy, zadek a b\u0159icho\">3. Cvi\u010d\u00ed poka\u017ed\u00e9 jen nohy, zadek a b\u0159icho<\/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\/6-mytu-o-zenskem-fitness\/#4_Nemaji_dobre_sestaveny_treninkovy_plan\" title=\"4. Nemaj\u00ed dob\u0159e sestaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n\">4. Nemaj\u00ed dob\u0159e sestaven\u00fd 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-5\" href=\"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/#5_Prilis_se_zameruji_na_izolovane_cviky\" title=\"5. P\u0159\u00edli\u0161 se zam\u011b\u0159uj\u00ed na izolovan\u00e9 cviky\">5. P\u0159\u00edli\u0161 se zam\u011b\u0159uj\u00ed na izolovan\u00e9 cviky<\/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\/6-mytu-o-zenskem-fitness\/#6_Nedokazou_odhadnout_optimalni_delku_treninku\" title=\"6. Nedok\u00e1\u017eou odhadnout optim\u00e1ln\u00ed d\u00e9lku tr\u00e9ninku\">6. Nedok\u00e1\u017eou odhadnout optim\u00e1ln\u00ed d\u00e9lku tr\u00e9ninku<\/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\/6-mytu-o-zenskem-fitness\/#7_Prehaneji_to_s_poctem_treninku\" title=\"7. P\u0159eh\u00e1n\u011bj\u00ed to s po\u010dtem tr\u00e9nink\u016f&nbsp;\">7. P\u0159eh\u00e1n\u011bj\u00ed to s po\u010dtem tr\u00e9nink\u016f&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/#8_Maji_nerealna_ocekavani\" title=\"8. Maj\u00ed nere\u00e1ln\u00e1 o\u010dek\u00e1v\u00e1n\u00ed&nbsp;\">8. Maj\u00ed nere\u00e1ln\u00e1 o\u010dek\u00e1v\u00e1n\u00ed&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/#9_Do_fitka_si_chodi_jen_pokecat_a_pro_selficko\" title=\"9. Do fitka si chod\u00ed jen pokecat a pro self\u00ed\u010dko\">9. Do fitka si chod\u00ed jen pokecat a pro self\u00ed\u010dko<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/#10_Boji_se_rict_si_o_radu_zkusenejsim\" title=\"10. Boj\u00ed se \u0159\u00edct si o radu zku\u0161en\u011bj\u0161\u00edm\">10. Boj\u00ed se \u0159\u00edct si o radu zku\u0161en\u011bj\u0161\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pat\u0159\u00edte mezi \u017eeny, kter\u00e9 u\u017e n\u011bjakou dobu chod\u00ed do fitka, ale po\u0159\u00e1d nem\u00e1te ten kulat\u00fd vypracovan\u00fd zadek? Nebo jste doufaly, \u017ee budete m\u00edt &#8220;ploch\u00e9 b\u0159\u00ed\u0161ko za 6 t\u00fddn\u016f&#8221;, jak slibuj\u00ed \u017eensk\u00e9 magaz\u00edny, a p\u0159itom vypad\u00e1te po\u0159\u00e1d stejn\u011b? Nezoufejte, nejste samy. S t\u00edmto probl\u00e9mem se pot\u00fdk\u00e1 mnohem v\u00edce \u017een, ne\u017e byste \u010dekaly. V dne\u0161n\u00edm \u010dl\u00e1nku se proto zam\u011b\u0159\u00edme na <strong>nej\u010dast\u011bj\u0161\u00ed tr\u00e9ninkov\u00e9 chyby \u017een ve fitku,<\/strong> kter\u00fdmi si oddaluj\u00ed v\u00fdsledky.&nbsp;<\/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\" id=\"1-vyhybaji-se-tezkym-vaham\"><span class=\"ez-toc-section\" id=\"1_Vyhybaji_se_tezkym_vaham\"><\/span>1. Vyh\u00fdbaj\u00ed se t\u011b\u017ek\u00fdm vah\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eNebudu zvedat \u010dinky, proto\u017ee nechci vypadat jako chlap.\u201d<\/em> \u017de u\u017e jste tuhle v\u011btu n\u011bkde \u010detly nebo sly\u0161ely? Pak si ji rozhodn\u011b neberte k srdci. <strong>Silov\u00fd tr\u00e9nink v\u00e1m jen tak nevykouzl\u00ed mu\u017enou postavu.<\/strong> Kdyby bylo nab\u00edr\u00e1n\u00ed sval\u016f pro \u017eeny tak jednoduch\u00e9, nemusely by fitnessky tr\u00e1vit stovky hodin v posilovn\u011b, aby se mohly postavit na z\u00e1vodn\u00ed prkna ve fitness sout\u011b\u017e\u00edch<strong>. \u017deny zkr\u00e1tka nemaj\u00ed takov\u00fd potenci\u00e1l pro svalov\u00fd r\u016fst. <\/strong>Maj\u00ed toti\u017e odli\u0161n\u00e9 <strong>hladiny hormon\u016f, <\/strong>jako je nap\u0159\u00edklad <strong>testosteron,<\/strong> kter\u00e9 maj\u00ed vliv na svalov\u00fd r\u016fst. Nen\u00ed tedy mo\u017en\u00e9, abyste d\u00edky silov\u00e9mu tr\u00e9ninku m\u011bly biceps velk\u00fd jako v\u00e1\u0161 svalnat\u00fd partner. Cvi\u010den\u00edm ale m\u016f\u017eete zes\u00edlit, zpevnit postavu a tak\u00e9 zhubnout nadbyte\u010dn\u00fd tuk. A toho je pot\u0159eba vyu\u017e\u00edt. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud u\u017e jste n\u011bkdy vid\u011bly \u017eeny, kter\u00e9 maj\u00ed muskulaturu jako mu\u017ei, a za\u010d\u00edn\u00e1 jim dokonce ra\u0161it strni\u0161t\u011b, rozhodn\u011b to <strong>nen\u00ed zp\u016fsobeno silov\u00fdm tr\u00e9ninkem. <\/strong>Na sv\u011bdom\u00ed to budou m\u00edt pravd\u011bpodobn\u011b anabolick\u00e9 steroidy, r\u016fstov\u00e9 hormony a jin\u00e9 podp\u016frn\u00e9 l\u00e1tky, kter\u00fdm se rad\u011bji obloukem vyhn\u011bte.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg\" alt=\"Fitness chyby \u017een: vyh\u00fdbaj\u00ed se silov\u00e9mu tr\u00e9ninku\" class=\"wp-image-308095\" width=\"843\" height=\"562\" title=\"Fitness chyby \u017een: vyh\u00fdbaj\u00ed se silov\u00e9mu tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-delaji-jen-kardio\"><span class=\"ez-toc-section\" id=\"2_Delaji_jen_kardio\"><\/span>2. D\u011blaj\u00ed jen kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e p\u0159ijdou \u017eeny poprv\u00e9 do gymu, co vid\u00ed? Des\u00edtky stroj\u016f, o kter\u00fdch nemaj\u00ed ani p\u00e1ru, k \u010demu vlastn\u011b slou\u017e\u00ed. Na\u0161t\u011bst\u00ed u okna vid\u00ed n\u011bco, co <strong>dost dob\u0159e znaj\u00ed \u2013 rotopedy a b\u011b\u017eeck\u00e9 p\u00e1sy. <\/strong>Volba je tak jasn\u00e1, odsunou se do bezpe\u010d\u00ed kardio z\u00f3ny, kde str\u00e1v\u00ed hodinu, a pak s dobr\u00fdm pocitem odch\u00e1z\u00ed. Pokud to tak ale budou d\u011blat pravideln\u011b, <strong>nemohou o\u010dek\u00e1vat sexy k\u0159ivky a <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kulat\u00fd zadek<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158\u00edk\u00e1te si, \u017ee popul\u00e1rn\u00ed fitnessky taky pravideln\u011b p\u0159id\u00e1vaj\u00ed p\u0159\u00edsp\u011bvky, jak chod\u00ed na p\u00e1se? No jo, ale ony si p\u0159edt\u00edm u\u017e pravd\u011bpodobn\u011b <strong>odjely silov\u00fd tr\u00e9nink, kter\u00fd vede k vypracovan\u00e9 postav\u011b. <\/strong>Pr\u00e1v\u011b kombinace silov\u00e9ho tr\u00e9ninku a kardia je skv\u011blou cestou, jak z\u00edskat vysn\u011bnou \u017eenskou postavu s viditeln\u00fdmi k\u0159ivkami. Pomoc\u00ed \u010dinek <strong>zpevn\u00edte svaly a zdrav\u011b zv\u011bt\u0161\u00edte jejich objem. <\/strong>D\u00edky tomu m\u016f\u017eete tak\u00e9 zv\u00fd\u0161it rychlost metabolismu. N\u00e1sleduj\u00edc\u00edch 24\u201348 hodin pak m\u016f\u017eete prakticky zadarmo spalovat v\u00edce kalori\u00ed, ne\u017e kdybyste cvi\u010dit ne\u0161ly. Nav\u00edc budete siln\u011bj\u0161\u00ed a va\u0161e postava bude vypadat na pohled pevn\u011bji. D\u00edky kardiu pak m\u016f\u017eete podpo\u0159it nap\u0159\u00edklad <strong>zdrav\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu a tak\u00e9 zv\u00fd\u0161it fyzi\u010dku.<\/strong> V p\u0159\u00edpad\u011b, \u017ee chcete zhubnout, m\u016f\u017eete t\u011bmito aktivitami tak\u00e9 <strong>podpo\u0159it v\u00e1\u0161 energetick\u00fd v\u00fddej. <\/strong>Silov\u00fd tr\u00e9nink by m\u011bl b\u00fdt ov\u0161em z\u00e1klad.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3\u2013\u20604]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardio toti\u017e nen\u00ed cesta, jak z\u00edskat t\u011blo s viditeln\u011b pln\u00fdmi svaly. Schv\u00e1ln\u011b se zkuste pod\u00edvat na postavy vytrvalostn\u00edch b\u011b\u017eky\u0148. <strong>Velk\u00e9 svaly byste u nich hledaly jen t\u011b\u017eko. <\/strong>A nen\u00ed se \u010demu divit. Udr\u017eet si svalovou hmotu stoj\u00ed n\u011bjakou energii. A t\u011blo nen\u00ed hloup\u00e9. Pokud tr\u00e9nujete jen vytrvalost, jako je b\u011bh na del\u0161\u00ed vzd\u00e1lenosti, nem\u00e1 smysl, aby si dr\u017eelo v\u011bt\u0161\u00ed mno\u017estv\u00ed sval\u016f. T\u011blo tak za\u010dne pracovat jako spo\u0159iv\u00fd ekonom a spo\u010d\u00edt\u00e1 si, \u017ee udr\u017een\u00ed velk\u00e9ho mno\u017estv\u00ed sval\u016f stoj\u00ed p\u0159ebyte\u010dnou energii. Rad\u0161i se jich proto postupn\u011b zbavuje. Jinak je to ov\u0161em v p\u0159\u00edpad\u011b, \u017ee se v\u011bnujete silov\u00e9mu tr\u00e9ninku. T\u00edm d\u00e1v\u00e1te <strong>sval\u016fm impulz k tomu, aby rostly a s\u00edlily, <\/strong>d\u00edky \u010demu\u017e m\u016f\u017eete dos\u00e1hnout vysportovan\u00e9 postavy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud tedy tou\u017e\u00edte po hezk\u00e9 postav\u011b s k\u0159ivkami, kter\u00e9 na prvn\u00ed pohled prozrad\u00ed, \u017ee mak\u00e1te ve fitku, m\u00e1te jedinou mo\u017enost. <strong>P\u0159esta\u0148te se za top formou honit na p\u00e1se,<\/strong> sesko\u010dte z n\u011bj dol\u016f, vezm\u011bte do rukou \u010dinky, makejte a vydr\u017ete u toho. Trp\u011blivost a konzistentnost jsou toti\u017e velk\u00fdm p\u0159edpokladem k \u00fasp\u011bchu.<\/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=\"29715,28936,44254,28792,42481,29712,36328,49021,46033,36364,29120,36025,40192\" ><\/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\" id=\"3-cvici-pokazde-jen-nohy-zadek-a-bricho\"><span class=\"ez-toc-section\" id=\"3_Cvici_pokazde_jen_nohy_zadek_a_bricho\"><\/span>3. Cvi\u010d\u00ed poka\u017ed\u00e9 jen nohy, zadek a b\u0159icho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na kter\u00e9 partie se \u017eeny ve fitku nejv\u00edce zam\u011b\u0159uj\u00ed? Nejsp\u00ed\u0161 to budou <strong>nohy, zadek a b\u0159icho.<\/strong> Dost mo\u017en\u00e1 jste si ve fitku taky v\u0161imly \u017een, kter\u00e9 d\u0159epuj\u00ed jako o \u017eivot, d\u011blaj\u00ed stovky v\u00fdpad\u016f, ale ruce snad nikdy necvi\u010dily. Nen\u00ed nic \u0161patn\u00e9ho na tom, \u017ee tou\u017e\u00edte po kulat\u00e9m pozad\u00ed a mak\u00e1te na n\u011bm. <strong>Neznamen\u00e1 to ale, \u017ee by se na n\u011bj m\u011blo zam\u011b\u0159ovat v\u0161ech 5 t\u00fddenn\u00edch tr\u00e9nink\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby mohly svaly za\u010d\u00edt s\u00edlit, pot\u0159ebuj\u00ed tak\u00e9<strong> \u010das na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regeneraci<\/strong><\/a><strong>. <\/strong>Jedn\u00e1 se o proces, b\u011bhem kter\u00e9ho nast\u00e1v\u00e1 <strong>\u00fapln\u00e1 obnova psychick\u00fdch a t\u011blesn\u00fdch sil naru\u0161en\u00fdch p\u0159edch\u00e1zej\u00edc\u00edm zat\u00ed\u017een\u00edm. <\/strong>B\u011bhem n\u011bj doch\u00e1z\u00ed tak\u00e9 k oprav\u011b drobn\u00fdch svalov\u00fdch trhlinek, kter\u00e9 vznikaj\u00ed silov\u00fdm tr\u00e9ninkem. Na regeneraci ale pot\u0159ebuje na\u0161e t\u011blo \u010das. Pokud mu ho ned\u00e1me, vystavujeme se<strong> riziku poran\u011bn\u00ed <\/strong>m\u011bkk\u00fdch tk\u00e1n\u00ed a cel\u00e9ho pohybov\u00e9ho apar\u00e1tu. Stejn\u011b tak n\u00e1m <strong>hroz\u00ed nedostatek energie, \u00fanava \u010di nadm\u011brn\u00e1 bolestivost sval\u016f, <\/strong>kter\u00e1 se &#8220;zdravou&#8221; svalovic\u00ed po t\u011b\u017ek\u00e9m tr\u00e9ninku nohou u\u017e nem\u00e1 moc spole\u010dn\u00e9ho. Dejte proto po tr\u00e9ninku procvi\u010den\u00e9 svalov\u00e9 partii <strong>dostatek \u010dasu na odpo\u010dinek<\/strong> a nesna\u017ete se ji hned dal\u0161\u00ed den zat\u00ed\u017eit znovu. Regeneraci m\u016f\u017eete podpo\u0159it tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00edmi pom\u016fckami<\/a>,<a href=\"https:\/\/gymbeam.cz\/zdrave-potraviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> kvalitn\u00ed stravou<\/a> \u010di aktivitou v m\u00edrn\u00e9 intenzit\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u2013\u20607]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se budete v tr\u00e9ninku v\u011bnovat i horn\u00ed \u010d\u00e1sti t\u011bla, brzy m\u016f\u017eete za\u010d\u00edt pozorovat dal\u0161\u00ed zm\u011bny. Za\u010dnou se v\u00e1m <strong>tvarovat ruce, lehce roz\u0161i\u0159ovat z\u00e1da a zakulacovat ramena.<\/strong> T\u00edm se opticky zv\u011bt\u0161\u00ed vrchn\u00ed \u010d\u00e1st t\u011bla a postava bude vypadat celkov\u011b l\u00e9pe, v\u00edce symetricky a \u0161t\u00edhleji.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg\" alt=\"Fitness chyby \u017een: cvi\u010d\u00ed poka\u017ed\u00e9 jen nohy, zadek a b\u0159icho\" class=\"wp-image-308284\" width=\"843\" height=\"563\" title=\"Fitness chyby \u017een: cvi\u010d\u00ed poka\u017ed\u00e9 jen nohy, zadek a b\u0159icho\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-nemaji-dobre-sestaveny-treninkovy-plan\"><span class=\"ez-toc-section\" id=\"4_Nemaji_dobre_sestaveny_treninkovy_plan\"><\/span>4. Nemaj\u00ed dob\u0159e sestaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chodit cvi\u010dit do fitka je super za\u010d\u00e1tek. Pokud ale nem\u00e1te dob\u0159e sestaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n, jen <strong>t\u011b\u017eko se do\u010dk\u00e1te takov\u00fdch v\u00fdsledk\u016f,<\/strong> jak\u00e9 byste o\u010dek\u00e1valy. Abychom si rozum\u011bly, tr\u00e9ninkov\u00fd pl\u00e1n by nem\u011bl vypadat tak, \u017ee p\u0159ijdete do gymu a slep\u011b opakujete to, co d\u011blaj\u00ed ostatn\u00ed. Ani byste se <strong>nem\u011bly sna\u017eit zacvi\u010dit si na v\u0161ech stroj\u00edch,<\/strong> kter\u00e9 m\u00e1te k dispozici. Stejn\u011b tak nen\u00ed ide\u00e1ln\u00ed p\u0159ij\u00edt do fitka a hodinu str\u00e1vit rozno\u017eov\u00e1n\u00edm stehen na stroji.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejlep\u0161\u00ed volbou bude <strong>nechat si pro za\u010d\u00e1tek sestavit tr\u00e9ninkov\u00fd pl\u00e1n od tren\u00e9ra, <\/strong>kter\u00fd v\u00e1m z\u00e1rove\u0148 porad\u00ed i s technikou. Pomoci v\u00e1m ov\u0161em mohou tak\u00e9 rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-prilis-se-zameruji-na-izolovane-cviky\"><span class=\"ez-toc-section\" id=\"5_Prilis_se_zameruji_na_izolovane_cviky\"><\/span>5. P\u0159\u00edli\u0161 se zam\u011b\u0159uj\u00ed na izolovan\u00e9 cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161ly jste si tr\u00e9nink podle bikiny fitnessky, kter\u00e1 m\u00e1 m\u011bs\u00edc p\u0159ed sout\u011b\u017e\u00ed, a \u0159\u00edk\u00e1te si, \u017ee kdy\u017e ona cvi\u010d\u00ed takhle a vypad\u00e1 skv\u011ble, mus\u00edte to prost\u011b zkusit taky? No jo, ale unik\u00e1 v\u00e1m kontext. Smysl jej\u00edho tr\u00e9ninku je tro\u0161ku jin\u00fd. Bikina, kter\u00e1 stoj\u00ed na p\u00f3diu v z\u00e1\u0159i reflektor\u016f,<strong> pot\u0159ebuje m\u00edt viditeln\u00fd ka\u017ed\u00fd sval, a proto se jej\u00ed tr\u00e9ninky v ur\u010dit\u00e9 f\u00e1zi p\u0159\u00edpravy zam\u011b\u0159uj\u00ed v\u00edce na izolovan\u00e9 cviky. <\/strong>Pokud bezhlav\u011b kop\u00edrujete jej\u00ed tr\u00e9ninky, str\u00e1v\u00edte zbyte\u010dn\u00fd \u010das t\u0159eba cvi\u010den\u00edm n\u011bkolika cvik\u016f na biceps \u010di triceps v supers\u00e9ri\u00edch. Abyste dostate\u010dn\u011b procvi\u010dily cel\u00e9 t\u011blo, budete muset <a href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">str\u00e1vit ve fitku velk\u00e9 mno\u017estv\u00ed \u010dasu<\/a>, co\u017e nemus\u00ed b\u00fdt v souladu s va\u0161\u00edm b\u011b\u017en\u00fdm \u017eivotem. Se\u010dteno a podtr\u017eeno,<strong> fitko pro v\u00e1s bude velkou \u010dasovou z\u00e1t\u011b\u017e\u00ed a pravd\u011bpodobn\u011b u cvi\u010den\u00ed dlouho nevydr\u017e\u00edte. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K c\u00edli v\u0161ak vede i mnohem jednodu\u0161\u0161\u00ed cesta, ne\u017e je cvi\u010den\u00ed des\u00edtek izolovan\u00fdch cvik\u016f. Jd\u011bte na to chyt\u0159e a <strong>zam\u011b\u0159te se na <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-na-rysovani-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00ed cviky<\/strong><\/a><strong>, jako je <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>d\u0159ep<\/strong><\/a><strong>, mrtv\u00fd tah \u010di shyby. <\/strong>Pro ty je specifick\u00e9, \u017ee b\u011bhem nich procvi\u010d\u00edte z\u00e1rove\u0148 v\u00edce svalov\u00fdch parti\u00ed, tak\u017ee takzvan\u011b zabijete v\u00edce much jednou ranou. Ve fitku tak str\u00e1v\u00edte m\u00e9n\u011b \u010dasu, ale maximalizujete v\u00fdsledky. A to se vyplat\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto komplexn\u00ed cviky se daj\u00ed efektivn\u011b d\u011blat dokonce i doma. Pro zt\u00ed\u017een\u00ed d\u0159ep\u016f m\u016f\u017eete pou\u017e\u00edt <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestu<\/a>, p\u0159i mrtv\u00e9m tahu vyu\u017eijete zase <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olympijskou ty\u010d<\/a> a <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-51-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1va\u017e\u00ed<\/a>. Procvi\u010dit m\u016f\u017eete ale i shyby, a to d\u00edky <a href=\"https:\/\/gymbeam.cz\/nastenna-hrazda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrazd\u011b na st\u011bnu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/hrazda-do-dveri-pull-up-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">do dve\u0159\u00ed<\/a>.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg\" alt=\"Fitness chyby \u017een: p\u0159\u00edli\u0161 se zam\u011b\u0159uj\u00ed na izolovan\u00e9 cviky\" class=\"wp-image-308123\" width=\"843\" height=\"563\" title=\"Fitness chyby \u017een: p\u0159\u00edli\u0161 se zam\u011b\u0159uj\u00ed na izolovan\u00e9 cviky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-nedokazou-odhadnout-optimalni-delku-treninku\"><span class=\"ez-toc-section\" id=\"6_Nedokazou_odhadnout_optimalni_delku_treninku\"><\/span>6. Nedok\u00e1\u017eou odhadnout optim\u00e1ln\u00ed d\u00e9lku tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U \u017een, kter\u00e9<strong> neum\u00ed spr\u00e1vn\u011b odhadnout optim\u00e1ln\u00ed d\u00e9lku tr\u00e9ninku,<\/strong> m\u016f\u017eeme pozorovat dva extr\u00e9my. V prvn\u00edm p\u0159\u00edpad\u011b p\u0159ijdou do fitka s p\u0159edstavou, \u017ee <strong>sta\u010d\u00ed odcvi\u010dit 20 minut.<\/strong> Internet je toti\u017e pln\u00fd vide\u00ed, kter\u00e1 slibuj\u00ed v\u00fdsledky za p\u00e1r des\u00edtek minut. A tak by m\u011bla p\u016flhodina p\u0159ece sta\u010dit, ne? <\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/eF8LgGz4LqTxiSw9UAeuH0yKtumegmMHduQEsdxWJ5Ip4vj2HHE3PLKWsyrQuLqw3SCkL_FH43gaok3HWUEU_sEiKy5CptS20TQwoMdykpK8ZzJjLITsnfAb3w2-dEOytZTqfmdK\" alt=\"\" title=\"Fitness chyby \u017een: nedok\u00e1\u017eou odhadnout optim\u00e1ln\u00ed d\u00e9lku tr\u00e9ninku\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nemus\u00ed to b\u00fdt ale \u00fapln\u011b pravda. Uv\u011bdomte si, \u017ee <strong>silov\u00fd tr\u00e9nink m\u00e1 sv\u00e1 specifika.<\/strong> Mezi s\u00e9riemi jednotliv\u00fdch cvik\u016f je pot\u0159eba d\u00e1t t\u011blu prostor na regeneraci rychl\u00e9 energie. Jedin\u011b tak se m\u016f\u017eete p\u0159ibl\u00ed\u017eit svalov\u00e9mu selh\u00e1n\u00ed a d\u00e1t t\u011blu maxim\u00e1ln\u00ed impulz k r\u016fstu a zpevn\u011bn\u00ed sval\u016f. A myslete tak\u00e9 na to, \u017ee i <strong>nachyst\u00e1n\u00ed z\u00e1va\u017e\u00ed na \u010dinku a jeho \u00faklid m\u016f\u017ee p\u00e1r minut zabrat. <\/strong>Ne\u017e se nad\u011bjete, p\u016flka hodiny je pry\u010d.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jinak je to ale u dom\u00e1c\u00edch tr\u00e9nink\u016f typu <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>, kdy cvi\u010d\u00edte po celou dobu intenzivn\u011b a s maxim\u00e1ln\u00edm nasazen\u00edm. V takov\u00e9m p\u0159\u00edpad\u011b opravdu<strong> m\u016f\u017ee sta\u010dit 20\u201330 minut.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druh\u00fdm extr\u00e9mem je pak situace, kdy \u017eeny p\u0159ijdou do fitka s t\u00edm, \u017ee se prost\u011b mus\u00ed sed\u0159\u00edt z k\u016f\u017ee. Klidn\u011b str\u00e1v\u00ed <strong>2 hodiny intenzivn\u00edm zved\u00e1n\u00edm v\u0161ech \u010dinek, kter\u00e9 jim p\u0159ijdou pod ruku. <\/strong>Sv\u016fj workout pak zakon\u010d\u00ed hodinov\u00fdm b\u011bhem na p\u00e1se a dom\u016f odch\u00e1zej\u00ed pomalu po \u010dty\u0159ech. Asi ani nen\u00ed pot\u0159eba zmi\u0148ovat, \u017ee je tenhle p\u0159\u00edstup dlouhodob\u011b neudr\u017eiteln\u00fd.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr\u017ete se proto rad\u011bji zlat\u00e9 st\u0159edn\u00ed cesty. Na tr\u00e9ninky cho\u010fte pravideln\u011b a v\u011bnujte jim v\u017edy <strong>p\u0159ibli\u017en\u011b 60\u201390 minut, a to i s rozeh\u0159\u00e1t\u00edm, cool down f\u00e1z\u00ed a p\u0159\u00edpadn\u00fdm prota\u017een\u00edm.<\/strong> Za tuto dobu m\u016f\u017eete dos\u00e1hnout slu\u0161n\u00fdch v\u00fdsledk\u016f, a neohroz\u00edte t\u00edm dal\u0161\u00ed fungov\u00e1n\u00ed b\u011bhem va\u0161ich ka\u017edodenn\u00edch povinnost\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nen\u00ed p\u0159ece nutn\u00e9, aby v\u00e1s po ka\u017ed\u00e9m cvi\u010den\u00ed bolely svaly <\/strong>tak, \u017ee ani nevyjdete schody. To rozhodn\u011b nen\u00ed znamen\u00ed dobr\u00e9ho tr\u00e9ninku, ale sp\u00ed\u0161 toho, \u017ee jste to prost\u011b p\u0159ehnaly.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-prehaneji-to-s-poctem-treninku\"><span class=\"ez-toc-section\" id=\"7_Prehaneji_to_s_poctem_treninku\"><\/span>7. P\u0159eh\u00e1n\u011bj\u00ed to s po\u010dtem tr\u00e9nink\u016f&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00e1te\u010dnice d\u011blaj\u00ed \u010dasto chybu v tom, \u017ee jednodu\u0161e p\u0159ep\u00e1l\u00ed start. Neuv\u011bdomuj\u00ed si, \u017ee je zm\u011bny lep\u0161\u00ed d\u011blat postupn\u011b. M\u00edsto toho, aby za\u010daly t\u0159eba t\u00edm, \u017ee <strong>za\u0159ad\u00ed 3 silov\u00e9 tr\u00e9ninky t\u00fddn\u011b, <\/strong>naordinuj\u00ed si tr\u00e9ninkov\u00fd pl\u00e1n, <strong>jako by byly pomalu profesion\u00e1ln\u00ed sportovkyn\u011b.<\/strong> 6 silov\u00fdch tr\u00e9nink\u016f a k tomu 4 hodiny kardia ka\u017ed\u00fd t\u00fdden pak pova\u017euj\u00ed za nutnost, bez kter\u00e9 by nem\u011bly v\u00fdsledky. No a jak dlouho mysl\u00edte, \u017ee jim takov\u00fd re\u017eim vydr\u017e\u00ed? Pravd\u011bpodobn\u011b to vzdaj\u00ed po p\u00e1r t\u00fddnech, \u010dasto i d\u0159\u00edv. Nen\u00ed se \u010demu divit. <strong>Takov\u00fd z\u00e1p\u0159ah je pro za\u010d\u00e1te\u010dn\u00edky prost\u011b nezvladateln\u00fd. <\/strong>T\u011blo nen\u00ed zvykl\u00e9 na pohyb a n\u00e1hl\u00e9 nadm\u011brn\u00e9 zat\u00ed\u017een\u00ed tak nejsp\u00ed\u0161 skon\u010d\u00ed<strong> velkou \u00fanavou, bolest\u00ed sval\u016f nebo v hor\u0161\u00edm p\u0159\u00edpad\u011b zran\u011bn\u00edm. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stanovte si proto re\u00e1ln\u00fd po\u010det tr\u00e9nink\u016f, kter\u00fd zvl\u00e1dnete ka\u017ed\u00fd t\u00fdden bez probl\u00e9m\u016f odcvi\u010dit. Pokud chcete <strong>do fitka chodit 2\u20133kr\u00e1t, <\/strong>bude pro v\u00e1s nejlep\u0161\u00ed volbou v\u017edy tr\u00e9nink cel\u00e9ho t\u011bla, b\u011bhem kter\u00e9ho procvi\u010d\u00edte v\u00edce svalov\u00fdch parti\u00ed. Sna\u017ete se m\u00edt mezi t\u011bmito tr\u00e9ninky v\u017edy alespo\u0148 den volna, aby se svaly stihly dostate\u010dn\u011b zregenerovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee stihnete <strong>chodit do fitka 4kr\u00e1t t\u00fddn\u011b, v\u011bnujte se 2kr\u00e1t vr\u0161ku a 2kr\u00e1t spodn\u00ed \u010d\u00e1sti <\/strong>t\u011bla. Tyto tr\u00e9ninky st\u0159\u00eddejte tak, aby si dan\u00e1 partie mohla v\u017edy odpo\u010dinout alespo\u0148 48 hodin. T\u00edm vytvo\u0159\u00edte optim\u00e1ln\u00ed tr\u00e9ninkov\u00e9 zat\u00ed\u017een\u00ed, kter\u00e9 brzy p\u0159inese v\u00fdsledky. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem za\u010d\u00e1tk\u016f ve fitku v\u00e1m m\u016f\u017ee pomoci tak\u00e9 na\u0161ich <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 rad pro za\u010d\u00e1te\u010dn\u00edky ve fitku pro rychl\u00e9 a trvale udr\u017eiteln\u00e9 v\u00fdsledky.<\/strong><\/a>&nbsp;<\/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\" id=\"8-maji-nerealna-ocekavani\"><span class=\"ez-toc-section\" id=\"8_Maji_nerealna_ocekavani\"><\/span>8. Maj\u00ed nere\u00e1ln\u00e1 o\u010dek\u00e1v\u00e1n\u00ed&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edte si, \u017ee sta\u010d\u00ed p\u00e1r t\u00fddnu tr\u00e9nink\u016f a budete m\u00edt zadek jako Jennifer Lopez v dob\u011b sv\u00e9 nejlep\u0161\u00ed formy? Tak to v\u00e1s asi zklamu, nebudete. <strong>Chvilku to potrv\u00e1, ne\u017e uvid\u00edte drobn\u00e9 zm\u011bny a na ty v\u011bt\u0161\u00ed si budete muset po\u010dkat je\u0161t\u011b d\u00e9le. <\/strong>P\u0159i formov\u00e1n\u00ed postavy hraje ov\u0161em do jist\u00e9 m\u00edry roli i <strong>genetika, stavba va\u0161eho t\u011bla a podobn\u011b.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te t\u0159eba \u0161ir\u0161\u00ed p\u00e1nevn\u00ed kost, nezmen\u0161\u00edte ji hubnut\u00edm ani \u017e\u00e1dn\u00fdm jin\u00fdm cvi\u010den\u00edm. P\u0159ijm\u011bte proto tyto p\u0159edpoklady jako fakt, kter\u00fd nezm\u011bn\u00edte. Ka\u017ed\u00fd jsme prost\u011b origin\u00e1l. A tak je to i dob\u0159e. \u017divot by byl nuda, kdyby po sv\u011bt\u011b chodili stejn\u011b vypadaj\u00edc\u00ed lid\u00e9, ne? Neztr\u00e1cejte proto \u010das s t\u00edm, co neovlivn\u00edte, a v\u011bnujte se v\u011bcem, kter\u00e9 zm\u011bnit m\u016f\u017eete. Myslete ale na to, \u017ee je <strong>p\u0159em\u011bna postavy dlouh\u00fd proces<\/strong> a bude v\u00e1s st\u00e1t hodiny a hodiny \u00fasil\u00ed. V\u011bnujte se proto aktivit\u00e1m, kter\u00e9 v\u00e1s bav\u00ed, aby se v\u00e1m neomrzely. Jedin\u011b tak vydr\u017e\u00edte a\u017e do c\u00edle. Obr\u0148te se ale trp\u011blivost\u00ed, v\u00fdsledky nep\u0159ijdou po prvn\u00edm tr\u00e9ninku. Kila nav\u00edc se taky neobjevila p\u0159es noc, a tak by bylo naivn\u00ed myslet si, \u017ee hned zmiz\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s ke zm\u011bn\u011b namotivuje tak\u00e9 \u010dl\u00e1nek <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zmeni-telo-i-mysl-kdyz-clovek-zacne-cvicit-a-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak se zm\u011bn\u00ed t\u011blo i mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b?<\/a>&nbsp;<\/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\" id=\"9-do-fitka-si-chodi-jen-pokecat-a-pro-selficko\"><span class=\"ez-toc-section\" id=\"9_Do_fitka_si_chodi_jen_pokecat_a_pro_selficko\"><\/span>9. Do fitka si chod\u00ed jen pokecat a pro self\u00ed\u010dko<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed v\u011bc, kterou si \u017eeny n\u011bkdy neuv\u011bdomuj\u00ed, je fakt, \u017ee <strong>nesta\u010d\u00ed do fitka jen chodit.<\/strong> Pokud cht\u011bj\u00ed v\u00fdsledky,<strong> je pot\u0159eba tam i cvi\u010dit. <\/strong>To, \u017ee str\u00e1v\u00ed hodinu le\u017een\u00edm na podlo\u017ece a pov\u00edd\u00e1n\u00edm s kamar\u00e1dkou, za n\u011b prost\u011b formu do plavek neud\u011bl\u00e1. A nezachr\u00e1n\u00ed je ani to, \u017ee si jednou za p\u011bt minut daj\u00ed s\u00e9rii sklapova\u010dek. Svou n\u00e1v\u0161t\u011bvu fitka pak zakon\u010d\u00ed spole\u010dn\u00fdm self\u00ed\u010dkem na Instagram a samoz\u0159ejm\u011b nezapomenou p\u0159idat ani hashtagy fitness, fitnessgirls a podobn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale chcete vid\u011bt v\u00fdsledky, je <strong>pot\u0159eba na sob\u011b zamakat.<\/strong> Zaho\u010fte proto podlo\u017eku a vrhn\u011bte se na \u010dinky. Novinky ze \u017eivota proberete pozd\u011bji s kamar\u00e1dkou u k\u00e1vy, ne ve fitku. Uvid\u00edte, \u017ee <strong>ten pocit po po\u0159\u00e1dn\u00e9m tr\u00e9ninku za to stoj\u00ed.<\/strong> A pokud v\u00e1s zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah p\u0159ece jen nebav\u00ed, vyzkou\u0161ejte jin\u00e9 sporty. Ten &#8220;prav\u00fd&#8221;, kter\u00fd v\u00e1s nadchne, ur\u010dit\u011b existuje. Jen je pot\u0159eba ho objevit. Co takhle d\u00e1t \u0161anci plav\u00e1n\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bhu<\/a>, tenisu nebo badmintonu?&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg\" alt=\"Fitness chyby \u017een: do fitka si chod\u00ed jen pokecat a pro self\u00ed\u010dko\" class=\"wp-image-308139\" width=\"843\" height=\"561\" title=\"Fitness chyby \u017een: do fitka si chod\u00ed jen pokecat a pro self\u00ed\u010dko\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-boji-se-rict-si-o-radu-zkusenejsim\"><span class=\"ez-toc-section\" id=\"10_Boji_se_rict_si_o_radu_zkusenejsim\"><\/span>10. Boj\u00ed se \u0159\u00edct si o radu zku\u0161en\u011bj\u0161\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No a na z\u00e1v\u011br jedna rada, kter\u00e1 plat\u00ed nejen ve fitness, ale vlastn\u011b i ve v\u0161ech jin\u00fdch oblastech \u017eivota.<strong> Nechte si poradit od zku\u0161en\u011bj\u0161\u00edch. <\/strong>Odlo\u017ete stranou ego, kter\u00e9 v\u00e1m bude tvrdit, \u017ee v\u00edte v\u0161echno nejl\u00e9pe. Nen\u00ed to tak. Dejte si proto \u0159\u00edct a <strong>obra\u0165te se na lidi z oboru, <\/strong>kte\u0159\u00ed se v dan\u00e9 oblasti orientuj\u00ed l\u00e9pe ne\u017e vy. Sice m\u016f\u017eete m\u00edt v\u00fdsledky i bez pomoci ostatn\u00edch, ale ne\u017e si nastudujete kvanta informac\u00ed, kter\u00e9 oni u\u017e v\u011bd\u00ed, ztrat\u00edte jen sv\u016fj \u010das. Pro sv\u00e9 tr\u00e9ninkov\u00e9 za\u010d\u00e1tky se proto <strong>obra\u0165te na zku\u0161en\u00e9ho tren\u00e9ra, <\/strong>kter\u00e9mu budete v\u011b\u0159it, a nechte se cel\u00fdm procesem prov\u00e9st. Dosa\u017een\u00ed v\u00fdsledk\u016f tak m\u016f\u017eete zna\u010dn\u011b urychlit. Tak\u00e9 pom\u016f\u017ee, kdy\u017e se budete vyh\u00fdbat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nej\u010dast\u011bj\u0161\u00edm potr\u00e9ninkov\u00fdm chyb\u00e1m, kter\u00e9 oddaluj\u00ed v\u00fdsledky.<\/strong><\/a>&nbsp;<\/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\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste se rozhodly, \u017ee chcete za\u010d\u00edt chodit do posilovny, dejte si pozor na to, abyste se <strong>vyhnuly t\u011bmto nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m, kter\u00e9 nejen \u017eeny d\u011blaj\u00ed. <\/strong>Postupn\u011b na sob\u011b pracujte, zlep\u0161ujte se a myslete na to, \u017ee fitness je \u017eivotn\u00ed styl, ne kr\u00e1tkodob\u00e1 z\u00e1liba pro hubnut\u00ed. Pokud jste posledn\u00edch 20 let sed\u011bly na gau\u010di, nem\u016f\u017eete \u010dekat, \u017ee se za m\u011bs\u00edc zbav\u00edte nabran\u00fdch kil. Tak bu\u010fte trp\u011bliv\u00e9 a uvid\u00edte, \u017ee se v\u00fdsledk\u016f nakonec do\u010dk\u00e1te.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A nezapome\u0148te, \u017ee <strong>cesta k vysn\u011bn\u00e9 postav\u011b nen\u00ed rovn\u00e1, ale p\u011bkn\u011b klikat\u00e1 a pln\u00e1 n\u00e1strah a za\u0161kobrtnut\u00ed. <\/strong>Nenechte se proto rozhodit, kdy\u017e n\u00e1hodou n\u011bco zkaz\u00edte, onemocn\u00edte a vypadnete z rutiny nebo nep\u016fjde v\u0161echno p\u0159esn\u011b podle pl\u00e1n\u016f. D\u016fle\u017eit\u00e9 je v\u017edycky se vzchopit a vr\u00e1tit se zp\u011bt na cestu k c\u00edli, kter\u00fd jste si samy stanovily.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te kamar\u00e1dku, kter\u00e1 nevid\u00ed v\u00fdsledky kv\u016fli n\u011bkter\u00e9 z t\u011bchto chyb? Sd\u00edlejte s n\u00ed n\u00e1\u0161 \u010dl\u00e1nek, aby se i ona kone\u010dn\u011b do\u010dkala vysn\u011bn\u00fdch v\u00fdsledk\u016f.&nbsp;<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak cvi\u010dit ve fitku a vid\u011bt brzy v\u00fdsledky? Pom\u016f\u017ee, kdy\u017e se vyvarujete t\u011bmto nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m, kter\u00e9 d\u011blaj\u00ed nejen \u017eeny. Sestavte si optim\u00e1ln\u00ed tr\u00e9ninkov\u00fd pl\u00e1n se spr\u00e1vnou frekvenc\u00ed, d\u00e9lkou a intenzitou. <\/p>\n","protected":false},"author":100,"featured_media":308253,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6933,7257,7341,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168522","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-myty-cs","9":"tag-silovy-trenink","10":"tag-stagnace","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>10 nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 d\u011blaj\u00ed \u017eeny ve fitku, a proto nemaj\u00ed v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 chyby d\u011blaj\u00ed nej\u010dast\u011bji \u017eeny ve fitku? 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