{"id":168606,"date":"2021-11-03T10:00:00","date_gmt":"2021-11-03T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/10-fitness-prikazani-rast-svalov\/"},"modified":"2023-12-05T16:11:29","modified_gmt":"2023-12-05T15:11:29","slug":"10-fitness-prikazani-rast-svalov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/","title":{"rendered":"10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov"},"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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#1_Vyuzite_dostatok_energie_ukrytej_v_zdravej_strave\" title=\"1. Vyu\u017eite dostatok energie ukrytej v zdravej strave\">1. Vyu\u017eite dostatok energie ukrytej v zdravej strave<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#2_Optimalne_si_rozlozte_svoju_stravu_pocas_dna\" title=\"2. Optim\u00e1lne si rozlo\u017ete svoju stravu po\u010das d\u0148a\">2. Optim\u00e1lne si rozlo\u017ete svoju stravu po\u010das d\u0148a<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#3_Dbajte_na_dostatocny_prijem_bielkovin\" title=\"3. Dbajte na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn\">3. Dbajte na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#4_Nezabudajte_na_vyzivu_v_okoli_treningu\" title=\"4. Nezab\u00fadajte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ningu\">4. Nezab\u00fadajte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ningu<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#5_Vyuzite_doplnky_stravy\" title=\"5. Vyu\u017eite doplnky stravy\">5. Vyu\u017eite doplnky stravy<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#6_Dodrziavajte_svoj_treningovy_system\" title=\"6. Dodr\u017eiavajte svoj tr\u00e9ningov\u00fd syst\u00e9m\">6. Dodr\u017eiavajte svoj tr\u00e9ningov\u00fd syst\u00e9m<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#7_Svoj_trening_stavajte_na_komplexnych_cvikoch\" title=\"7. Svoj tr\u00e9ning stavajte na komplexn\u00fdch cvikoch\">7. Svoj tr\u00e9ning stavajte na komplexn\u00fdch cvikoch<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#8_Spravne_si_stanovte_zataz_a_pocet_opakovani_v_serii\" title=\"8. Spr\u00e1vne si stanovte z\u00e1\u0165a\u017e a po\u010det opakovan\u00ed v s\u00e9rii\">8. Spr\u00e1vne si stanovte z\u00e1\u0165a\u017e a po\u010det opakovan\u00ed v s\u00e9rii<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#9_Vyuzivajte_princip_progresivneho_pretazenia\" title=\"9. Vyu\u017e\u00edvajte princ\u00edp progres\u00edvneho pre\u0165a\u017eenia\">9. Vyu\u017e\u00edvajte princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#10_Myslite_na_regeneraciu\" title=\"10. Myslite na regener\u00e1ciu\">10. Myslite na regener\u00e1ciu<\/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.sk\/blog\/10-fitness-prikazani-rast-svalov\/#Vsetko_co_potrebujete_vediet_o_raste_svalov\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o raste svalov\">V\u0161etko, \u010do potrebujete vedie\u0165 o raste svalov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Naberanie svalov je proces, ktor\u00fd \u00fazko s\u00favis\u00ed s cie\u013eom zlep\u0161i\u0165 va\u0161u postavu. P\u00e1ni sn\u00edvaj\u00fa o muskul\u00e1rnej fig\u00fare, \u0161irok\u00fdch ramen\u00e1ch a ve\u013ek\u00fdch bicepsoch. D\u00e1my chc\u00fa by\u0165 v\u00e4\u010d\u0161inou \u0161t\u00edhlej\u0161ie a ma\u0165 sexy krivky. Pr\u00e1ve svaly s\u00fa jedn\u00fdm zo sp\u00f4sobov, ako ich dosiahnu\u0165 alebo ako spevni\u0165 a zatrakt\u00edvni\u0165 postavu. Ich postava si pritom st\u00e1le m\u00f4\u017ee zachova\u0165 svoj \u017eensk\u00fd p\u00f4vab. Budovanie svalov v\u0161ak <strong>vy\u017eaduje \u010das, trpezlivos\u0165 a dlhodob\u00fa konzistentnos\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primeran\u00e1 <strong>v\u00fd\u017eiva by mala \u00eds\u0165 ruka v ruke s tr\u00e9ningom a regener\u00e1ciou.<\/strong> Toto je skr\u00e1tka z\u00e1klad, ktor\u00fd plat\u00ed. Dnes v\u00e1m k nemu ni\u017e\u0161ie predstav\u00edme \u010fal\u0161ie cenn\u00e9 rady, ktor\u00e9 v\u00e1m pom\u00f4\u017eu <strong>maximalizova\u0165 rast svalov <\/strong>a dosiahnu\u0165 v\u00fdsledky v \u010do najkrat\u0161om mo\u017enom \u010dase.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Vyuzite_dostatok_energie_ukrytej_v_zdravej_strave\"><\/span>1. Vyu\u017eite dostatok energie ukrytej v zdravej strave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poctiv\u00fd tr\u00e9ning je aktivita, ktor\u00e1 si vy\u017eaduje aj ur\u010dit\u00e9 mno\u017estvo energie. D\u00e1 sa to vn\u00edma\u0165 podobne, ako motor auta. Ak nem\u00e1 palivo, tak sa skr\u00e1tka nepohne. Ani do auta v\u0161ak nem\u00f4\u017eete natankova\u0165 \u010doko\u013evek. Rovnako je to aj s va\u0161im palivom na tr\u00e9ning, ktor\u00e9 by malo v tomto pr\u00edpade poch\u00e1dza\u0165 hlavne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zo zdravej stravy<\/a>. T\u00e1 v\u00e1\u0161mu telu prinesie dostatok energie, vitam\u00ednov, miner\u00e1lnych a \u010fal\u0161\u00edch biologicky akt\u00edvnych l\u00e1tok pre optim\u00e1lne fungovanie organizmu. V procese budovania svalov by ste tak <strong>mali myslie\u0165 na dostato\u010dn\u00fd pr\u00edjem v\u0161etk\u00fdch z\u00e1kladn\u00fdch makro\u017eiv\u00edn, teda bielkov\u00edn, sacharidov a tukov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg\" alt=\"Vyu\u017eite dostatok energie ukrytej v zdravej strave\" class=\"wp-image-307132\" title=\"Vyu\u017eite dostatok energie ukrytej v zdravej strave\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403.jpg 1350w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Konkr\u00e9tne mno\u017estvo z\u00e1vis\u00ed od viacer\u00fdch faktorov. Priemern\u00e9 hodnoty na pre rast svalov s\u00fa <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u2013\u20605]<\/span>:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bielkoviny:<\/strong> 10\u2013\u206035 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu (cca 1,4\u2013\u20602 g \/ kg TH)<\/li>\n\n\n\n<li><strong>Sacharidy:<\/strong> 45\u2013\u206060 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu (cca 4\u2013\u20607 g \/ kg TH)<\/li>\n\n\n\n<li><strong>Tuky:<\/strong> 20\u2013\u206030 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu (cca 0,5\u2013\u20601,5 g \/ kg TH)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre rast svalov by ste jednoducho mali <strong>jes\u0165 viac ne\u017e doteraz.<\/strong> Konkr\u00e9tne ide zhruba <strong>o 10 a\u017e 20 %<\/strong> nad r\u00e1mec v\u00e1\u0161ho udr\u017eiavacieho pr\u00edjmu, ktor\u00fd dr\u017e\u00ed va\u0161u hmotnos\u0165 na stabilnej \u00farovni. Ak si tento n\u00e1rast v podobe percent premietneme do kal\u00f3ri\u00ed, i\u0161lo by o zhruba 250 kcal. Samozrejme, t\u00e1to hodnota kcal je individu\u00e1lna a je mo\u017en\u00e9, \u017ee budete potrebova\u0165 viac. Overi\u0165 si to je pomerne jednoduch\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprv by ste sa mali <strong>odv\u00e1\u017ei\u0165 a zmera\u0165 svoje telesn\u00e9 partie,<\/strong> ktor\u00e9 chcete ma\u0165 v merku (napr. obvod p\u00e1su, brucho, boky \u010di hrudn\u00edk). Potom si sk\u00faste k svojej strave prida\u0165 spom\u00ednan\u00fdch 250 kcal a tento pr\u00edjem navy\u0161e udr\u017eujte asi 2 t\u00fd\u017edne. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po nich proces v\u00e1\u017eenia a merania opakujte znova.&nbsp;<br>Ak sa v\u00e1ha pohla alebo vn\u00edmate zmeny na sledovan\u00fdch parti\u00e1ch, ste na dobrej ceste a v kalorickom prebytku naber\u00e1te kvalitn\u00fa hmotu. <\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee ste st\u00e1le na rovnakej hodnote, sk\u00faste prida\u0165 \u010fal\u0161\u00edch 250 kcal. Po\u010das tohto prid\u00e1vania je d\u00f4le\u017eit\u00e9, aby <strong>kalorick\u00fd prebytok nebol pr\u00edli\u0161 ve\u013ek\u00fd,<\/strong> preto\u017ee by mohol sp\u00f4sobi\u0165 zbyto\u010dne vysok\u00e9 prieberanie tuku. Plat\u00ed tu teda star\u00e9 zn\u00e1me &#8211; pomaly \u010falej z\u00e1jde\u0161. <span style=\"color:#ff6600\" class=\"tadv-color\">[2, 21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vypo\u010d\u00edta\u0165 konkr\u00e9tne hodnoty pre va\u0161e ciele v\u00e1m pom\u00f4\u017ee aj na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a><strong>.<\/strong> V\u00fdsledky je v\u0161ak potrebn\u00e9 bra\u0165 hlavne ako \u0161tartovaciu \u010diaru, od ktorej sa m\u00f4\u017eete odrazi\u0165. Nemusia toti\u017e odr\u00e1\u017ea\u0165 va\u0161u aktu\u00e1lnu a na vlas presn\u00fa potrebu energie a \u017eiv\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1<strong> z\u00e1vis\u00ed od cel\u00e9ho radu \u00fadajov a parametrov,<\/strong> ktor\u00e9 kalkula\u010dky a vzorce nedok\u00e1\u017eu zoh\u013eadni\u0165. Ka\u017ed\u00fd \u010dlovek m\u00e1 mierne odli\u0161n\u00fa genetick\u00fa v\u00fdbavu, hormon\u00e1lne prostredie, r\u00fdchlos\u0165 metabolizmu a podobne. Preto sa <strong>sna\u017ete hlavne po\u010d\u00fava\u0165 svoje telo.<\/strong> Za ide\u00e1lnych okolnost\u00ed tak podpor\u00edte svoj v\u00fdkon po\u010das akejko\u013evek fyzickej aktivity. Okrem toho zlep\u0161\u00edte aj svoju postavu, <strong>naberiete viac svalovej hmoty.<\/strong> <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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Optimalne_si_rozlozte_svoju_stravu_pocas_dna\"><\/span>2. Optim\u00e1lne si rozlo\u017ete svoju stravu po\u010das d\u0148a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete budova\u0165 svaly, ale mno\u017estvo v\u00e1\u0161ho jedla denne spo\u010d\u00edtate na dvoch prstoch? Toto naozaj nie je optim\u00e1lne. Pre naplnenie svojho cie\u013ea <strong>potrebujete zjes\u0165 ove\u013ea v\u00e4\u010d\u0161ie mno\u017estvo energie, <\/strong>ktor\u00e9 by malo by\u0165 rozumne rozlo\u017een\u00e9. To ste si u\u017e spo\u010d\u00edtali v predo\u0161lom bode. Ako s n\u00edm teda nalo\u017ei\u0165? Ide o to, \u017ee ke\u010f prij\u00edmate m\u00e1lo jedla \/ energie, bielkov\u00edn a ste hladn\u00ed, vo va\u0161om organizme <strong>doch\u00e1dza k zn\u00ed\u017eeniu tvorby nov\u00fdch svalov\u00fdch bielkov\u00edn.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento proces postupuje a\u017e do momentu, kedy pred tvorbou nov\u00fdch (anabolizmom) bude prevl\u00e1da\u0165 kr\u00e1tkodob\u00fd rozpad bielkov\u00edn (katabolizmus). Tvorba a rozpad svalov\u00fdch bielkov\u00edn je prirodzen\u00fd kolobeh, ktor\u00e9ho dlhodob\u00fdm v\u00fdsledkom je bu\u010f <strong>n\u00e1rast, alebo \u00fabytok svalovej hmoty.<\/strong> Aby va\u0161e anabolick\u00e9 reakcie boli v\u00e4\u010d\u0161ie a do\u0161lo tak k n\u00e1rastu svalov je potrebn\u00e9, aby anabolizmus prevl\u00e1dal nad katabolizmom. To dosiahnete zv\u00fd\u0161en\u00fdm pr\u00edjmom energie a bielkov\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj preto sa vo v\u0161eobecnosti ako vhodnej\u0161ie jav\u00ed to, \u017ee budete jes\u0165 <strong>viackr\u00e1t denne pod\u013ea toho, ako v\u00e1m to vyhovuje. <\/strong>Ve\u013emi popul\u00e1rne s\u00fa nutri\u010dn\u00e9 pl\u00e1ny, ktor\u00e9 obsahuj\u00fa <strong>p\u00e4\u0165 a\u017e \u0161es\u0165 vyv\u00e1\u017een\u00fdch jed\u00e1l na ka\u017ed\u00fd de\u0148. <\/strong>Pre rast svalov je teda z dlhodob\u00e9ho h\u013eadiska o nie\u010do lep\u0161ie vysokofrekven\u010dn\u00e9 stravovanie.<strong> <\/strong>Odrazi\u0165 sa teda m\u00f4\u017eete od spom\u00ednan\u00fdch 5 \u2013 \u20606 jed\u00e1l denne a sna\u017ete sa <strong>jes\u0165 ka\u017ed\u00e9 3 a\u017e 4 hodiny.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u0161ak stravujete nejak\u00fdm in\u00fdm, povedzme n\u00edzkofrekven\u010dn\u00fdm \u0161t\u00fdlom, kam patr\u00ed popul\u00e1rne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">preru\u0161ovan\u00e9 hladovanie (intermittent fasting)<\/a> uistite sa, \u017ee za de\u0148 prij\u00edmate dostatok energie. Samozrejme, st\u00e1le po\u010d\u00favajte svoje telo a sledujte, \u010di m\u00e1te dostatok energie a nec\u00edtite sa unaven\u00ed po ve\u013ek\u00fdch jedl\u00e1ch. S frekvenciou sa st\u00e1le hrajte dovtedy, k\u00fdm nen\u00e1jdete tak\u00fa, ktor\u00e1 je pre v\u00e1s ako stvoren\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/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=\"4000,6404,59914,59932,60658\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_Dbajte_na_dostatocny_prijem_bielkovin\"><\/span>3. Dbajte na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tom, \u017ee <strong>bielkoviny s\u00fa z\u00e1kladnou jednotkou pre rast a udr\u017eiavanie svalov<\/strong> sa u\u017e h\u00e1dam ani nemus\u00edme bavi\u0165. Maj\u00fa tie\u017e najv\u00e4\u010d\u0161iu schopnos\u0165 stimulova\u0165 synt\u00e9zu svalov\u00fdch bielkov\u00edn (Muscle Protein Synthesis). MPS je proces, pri ktorom doch\u00e1dza k tvorbe \/ obnove \/ rastu svalov\u00fdch bielkov\u00edn. Funguje ako takmer nekon\u010diaci kolobeh a je reakciou na n\u00e1\u0161 tr\u00e9ning \u010di stravu. Aby prebiehala spr\u00e1vne, k\u013e\u00fa\u010dov\u00fd je v tomto pr\u00edpade <strong>dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn.<\/strong> Ten sa odv\u00edja od r\u00f4znych faktorov ako vek, hmotnos\u0165 cie\u013e \u010di \u00farove\u0148 va\u0161ej fyzickej aktivity. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u2013\u20609]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre rast a udr\u017eiavanie svalov je potrebn\u00e9 udr\u017ea\u0165 pozit\u00edvnu bilanciu svalov\u00fdch bielkov\u00edn. Za v\u0161eobecn\u00e9 odpor\u00fa\u010danie pre silov\u00fdch \u0161portovcov je v tomto pova\u017eovan\u00fd <strong>pr\u00edjem na \u00farovni 1,4\u20132 gramy bielkov\u00edn na kilogram telesnej hmotnosti (kg TH). <\/strong>Ten by mal sta\u010di\u0165 v\u00e4\u010d\u0161ine \u013eud\u00ed, ktor\u00ed cvi\u010dia. Toto odpor\u00fa\u010danie je \u010dasto roz\u0161\u00edren\u00e9 aj na <strong>1,6\u2013\u20602,2 g \/ kg TH.<\/strong> \u0160t\u00fadie v\u0161ak zmie\u0148uj\u00fa aj interval <strong>1,6\u2013\u20602,4 g \/ kg TH<\/strong>, ktor\u00fd sa jav\u00ed ako <strong>najvhodnej\u0161\u00ed pre maxim\u00e1lnu podporu rastu svalov.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre lep\u0161ie pochopenie si pr\u00edjem bielkov\u00edn vyzna\u010d\u00edme aj v tabu\u013eke, kde pou\u017eijeme interval pre maxim\u00e1lnu podporu svalov, teda 1,6\u2013\u20602,4 g \/ kg TH.<\/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 is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Va\u0161a hmotnos\u0165<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Najni\u017e\u0161ia d\u00e1vka (1,6 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Najvy\u0161\u0161ia d\u00e1vka (2,4 g)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">104 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">156 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">75 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">192 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">204 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">216 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">95 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">152 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Nezabudajte_na_vyzivu_v_okoli_treningu\"><\/span>4. Nezab\u00fadajte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pam\u00e4t\u00e1te si na dostatok energie, ktor\u00fd sme si spomenuli v prvom bode? Pred tr\u00e9ningom a po \u0148om je tento fakt obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00fd. Va\u0161e predtr\u00e9ningov\u00e9 jedlo toti\u017e rozhoduje o tom, \u010di <strong>budete ma\u0165 po\u010das cvi\u010denia dostatok energie<\/strong> a vyu\u017eijete maxim\u00e1lny potenci\u00e1l ka\u017ed\u00e9ho tr\u00e9ningu. <strong>K\u013e\u00fa\u010dov\u00e9 b\u00fdva aj na\u010dasovanie. <\/strong>Ak sa najete pr\u00edli\u0161 skoro, prijat\u00e1 energia v\u00e1m u\u017e na tr\u00e9ning nemus\u00ed sta\u010di\u0165. A naopak v pr\u00edpade, \u017ee si va\u0161e jedlo d\u00e1te pr\u00edli\u0161 neskoro, na tr\u00e9ningu sa m\u00f4\u017eete c\u00edti\u0165 unaven\u00ed a pln\u00ed, preto\u017ee v\u00e1\u0161 organizmus zamestn\u00e1va tr\u00e1venie. Vo v\u00fdsledku tak cvi\u010denie nemus\u00ed by\u0165 pr\u00e1ve najpr\u00edjemnej\u0161ie. <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<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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg\" alt=\"Nezab\u00fadajte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ningu\" class=\"wp-image-307169\" title=\"Nezab\u00fadajte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>V\u00e4\u010d\u0161ine \u013eud\u00ed vyhovuje konzumova\u0165 <strong>v\u00e4\u010d\u0161ie jedlo s obsahom v\u0161etk\u00fdch makronutrientov zhruba 2\u2013\u20603 hodiny pred tr\u00e9ningom.<\/strong> To sa d\u00e1 doplni\u0165 aj o men\u0161\u00ed snack pre dostatok energie a bielkov\u00edn. M\u00f4\u017ee to by\u0165 napr\u00edklad <strong>ban\u00e1n alebo <\/strong><a href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00ednov\u00e1 ty\u010dinka<\/strong><\/a><strong>, asi hodinku pred tr\u00e9ningom. <\/strong>Plat\u00ed, \u017ee \u010d\u00edm bli\u017e\u0161ie k tr\u00e9ningu, t\u00fdm by mal by\u0165 v\u00e1\u0161 snack \u013eah\u0161ie str\u00e1vite\u013en\u00fd. To napr\u00edklad sp\u013a\u0148a tekut\u00e1 v\u00fd\u017eiva, ktor\u00e1 sa ve\u013emi r\u00fdchlo tr\u00e1vi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre efekt\u00edvne dobitie energie tak pohodlne m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edklad instantn\u00fa zmes <\/strong><a href=\"https:\/\/gymbeam.sk\/fuecarb-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueCarb<\/strong><\/a><strong>.<\/strong> Ka\u017ed\u00fd z n\u00e1s je v\u0161ak v tomto smere individu\u00e1lny a \u010do vyhovuje va\u0161im kamar\u00e1tom, nemus\u00ed v\u00e1m. Z\u00e1vis\u00ed to od metabolizmu, ve\u013ekosti jedla alebo typu fyzickej aktivity. Preto je d\u00f4le\u017eit\u00e9 po\u010d\u00fava\u0165 svoje telo a pod\u013ea toho si na\u010dasova\u0165 predtr\u00e9ningov\u00e9 jedlo. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zab\u00fada\u0165 netreba ani na jedlo po tr\u00e9ningu, v\u010faka ktor\u00e9mu <strong>maxim\u00e1lne podpor\u00edte rast svalov.<\/strong> Z\u00e1kladom by mal by\u0165 <a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00edn<\/strong><\/a><strong>, ktor\u00fd na\u0161tartuje proces regener\u00e1cie, resp. obnovy svalov\u00fdch vl\u00e1kien po\u0161koden\u00fdch tr\u00e9ningom. <\/strong>M\u00f4\u017eete ho doplni\u0165 aj o jeden \u010di dva kusy ban\u00e1nu alebo ho vymeni\u0165 za kvalitn\u00fa komplexn\u00fa zmes \u017eiv\u00edn, ako je napr\u00edklad Fue Gain.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka tomu z\u00edskate nielen bielkoviny, ale aj sacharidy pre r\u00fdchlu obnovu glykog\u00e9nu a \u010fal\u0161ie k\u013e\u00fa\u010dov\u00e9 mikro\u017eiviny. Potom je vhodn\u00e9 \u010falej pokra\u010dova\u0165 komplexn\u00fdm jedlom pod\u013ea v\u00e1\u0161ho optim\u00e1lneho energetick\u00e9ho pr\u00edjmu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ak sa v\u0161ak k tak\u00e9muto jedlu dostanete a\u017e za viac ne\u017e 2 hodiny,<\/strong> je vhodn\u00e9 ako svoj potr\u00e9ningov\u00fd \u0161ejk skombinova\u0165 napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/404-protein-kazein-miccelar-1000-g-body-fit.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">micel\u00e1rny kaze\u00edn<\/a> a srv\u00e1tkov\u00fd prote\u00edn. Pr\u00edpadne vyu\u017ei\u0165 u\u017e spom\u00ednan\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueGain<\/strong><\/a><strong>.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Vyuzite_doplnky_stravy\"><\/span>5. Vyu\u017eite doplnky stravy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00e1ve doplnky stravy s\u00fa jedn\u00fdm z prostriedkov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu z va\u0161ich tr\u00e9ningov vy\u0165a\u017ei\u0165 maximum. Ni\u017e\u0161ie v\u00e1m predstav\u00edme tri z\u00e1kladn\u00e9 suplementy, ktor\u00e9 podporia va\u0161u snahu pri budovan\u00ed svalovej hmoty.<\/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 is-style-default\">1. Gainery a all in one zmesi<\/h3>\n\n\n\n<p>Pre rast svalov mus\u00edte prija\u0165 viac energie ne\u017e dok\u00e1\u017eete sp\u00e1li\u0165 (asi o 10 a\u017e 20 %). Potrebn\u00fd kalorick\u00fd nadbytok z\u00edskate samozrejme zo stravy. Niekedy to v\u0161ak nie je jednoduch\u00e9 aj napriek tomu, \u017ee sa sna\u017e\u00edte. Svoje o tom vedia najm\u00e4 \u013eudia, ktor\u00ed maj\u00fa probl\u00e9m pribra\u0165 aj deko svalov. Navy\u0161e nie ka\u017ed\u00fd de\u0148 m\u00e1te dostatok \u010dasu na to, aby ste si dopriali v\u00fd\u017eivn\u00fd obed \u010di ve\u010deru.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho m\u00f4\u017eu nasta\u0165 aj dni, kedy m\u00e1te vysok\u00fd energetick\u00fd v\u00fddaj, ktor\u00fd nezvl\u00e1dnete pokry\u0165 tuhou stravou. S t\u00fdm v\u00e1m vie pom\u00f4c\u0165 <a href=\"https:\/\/gymbeam.sk\/5-gainery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gainer<\/strong><\/a><strong> alebo <\/strong><a href=\"https:\/\/gymbeam.sk\/69-all-in-one\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvalitn\u00e1 all-in-one zmes<\/strong><\/a><strong>.<\/strong> Dok\u00e1\u017ee <strong>pokry\u0165 energetick\u00e9 po\u017eiadavky fyzicky n\u00e1ro\u010dn\u00e9ho tr\u00e9ningu.<\/strong> Je <strong>bohat\u00fd hlavne na sacharidy,<\/strong> ktor\u00e9 funguj\u00fa ako palivo a vpl\u00fdvaj\u00fa aj na aktivitu inzul\u00ednu, tzv. anabolick\u00e9ho horm\u00f3nu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druhou ingredienciou kvalitn\u00e9ho gaineru b\u00fdvaj\u00fa <strong>bielkoviny d\u00f4le\u017eit\u00e9 pre rast a udr\u017eanie svalov. <\/strong>M\u00f4\u017eu obsahova\u0165 aj \u010fal\u0161ie zlo\u017eky ako vitam\u00edny, tr\u00e1viace enz\u00fdmy a podobne. Typick\u00e1 <strong>porcia gaineru m\u00e1 zhruba 500 kcal <\/strong>a jeho d\u00e1vkovanie si m\u00f4\u017eete upravova\u0165 pod\u013ea svojich potrieb.<strong> <\/strong>Vo v\u00fdsledku tak gainery predstavuj\u00fa ve\u013emi pohodln\u00fd a jednoduch\u00fd sp\u00f4sob, ako telu doda\u0165 viac kal\u00f3ri\u00ed v podobe potrebn\u00fdch \u017eiv\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Druhou mo\u017enos\u0165ou je kvalitn\u00e1 all-in-one zmes, <\/strong>teda komplexn\u00fd zdroj \u017eiv\u00edn a mikro\u017eiv\u00edn. Gainer a all-in-one zmesi m\u00f4\u017eete u\u017e\u00edva\u0165 po tr\u00e9ningu alebo kedyko\u013evek po\u010das d\u0148a ako n\u00e1hradu jedla v pr\u00edpade, \u017ee pr\u00e1ve nest\u00edhate. V\u017edy sa ria\u010fte pokynmi uveden\u00fdmi na obale produktu v sekcii d\u00e1vkovanie. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><br>S v\u00fdberom gaineru v\u00e1m porad\u00ed detailne spracovan\u00fd \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-gainer-pre-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vybra\u0165 najlep\u0161\u00ed gainer pre rast svalov?<\/strong><\/a><\/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 is-style-default\">2. Prote\u00edn<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Prote\u00edn<\/strong><\/a><strong> je pova\u017eovan\u00fd za kr\u00e1\u013ea doplnkov, <\/strong>ktor\u00e9ho asi netreba zd\u013ahavo predstavova\u0165. Jeho prioritnou \u00falohou je, aby v\u00e1m <strong>poskytol r\u00fdchlu d\u00e1vku kvalitn\u00fdch bielkov\u00edn, potrebn\u00fdch pre rast a udr\u017eiavanie svalov.<\/strong> M\u00f4\u017eete ho konzumova\u0165 kedyko\u013evek po\u010das d\u0148a a okrem klasick\u00e9ho \u0161ejku sa d\u00e1 vyu\u017ei\u0165 aj po\u010das pe\u010denia \u010di v r\u00f4znych <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness receptoch<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1124x749.jpg\" alt=\"Prote\u00edn je pova\u017eovan\u00fd za kr\u00e1\u013ea doplnkov\" class=\"wp-image-307183\" style=\"width:843px;height:562px\" title=\"Prote\u00edn je pova\u017eovan\u00fd za kr\u00e1\u013ea doplnkov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Jeho hlavnou v\u00fdhodou je podobne ako v pr\u00edpade gaineru jednoduch\u00e1 a pohodln\u00e1 konzum\u00e1cia. V ponuke m\u00f4\u017eete n\u00e1js\u0165 r\u00f4zne druhy z r\u00f4znych zdrojov, ktor\u00e9 maj\u00fa jemne odli\u0161n\u00e9 vlastnosti. Jedna <strong>typick\u00e1 d\u00e1vka prote\u00ednu obsahuje zhruba 20 \u2013\u2060 27 g bielkov\u00edn. <\/strong>Prote\u00edn si m\u00f4\u017eete vychutna\u0165 <strong>po tr\u00e9ningu alebo kedyko\u013evek po\u010das d\u0148a<\/strong>, kedy potrebujete doplni\u0165 d\u00e1vku kvalitn\u00fdch bielkov\u00edn.&nbsp; S v\u00fdberom prote\u00ednu v\u00e1m porad\u00ed n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/aky-protein-si-vybrat-srvatkovy-koncentrat-izolat-alebo-hydrolyzat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ak\u00fd prote\u00edn si vybra\u0165? Srv\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t alebo hydrolyz\u00e1t?<\/strong><\/a><\/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 is-style-default\">3. Kreat\u00edn<\/h3>\n\n\n\n<p>K ve\u013emi zn\u00e1mym a ob\u013e\u00faben\u00fdm doplnkom patr\u00ed tie\u017e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreat\u00edn<\/a>. Jeho prioritnou \u00falohou je <strong>pom\u00f4c\u0165 svalom produkova\u0165 energiu, potrebn\u00fa pre n\u00e1ro\u010dn\u00fd tr\u00e9ning. <\/strong>\u010ci u\u017e ide o zdv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h alebo vysoko intenz\u00edvne cvi\u010denie. V\u010faka tomu m\u00f4\u017ee prispie\u0165 k rastu svalovej hmoty.&nbsp;Kreat\u00edn m\u00e1 viacer\u00e9 formy, ktor\u00e9 sa <strong>l\u00ed\u0161ia zlo\u017een\u00edm a ich rozpustnos\u0165ou. <\/strong>Medzi najviac \u0161tudovan\u00e9 patr\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>monohydr\u00e1t<\/strong><\/a><strong>, ktor\u00fd je z\u00e1rove\u0148 pova\u017eovan\u00fd za naj\u00fa\u010dinnej\u0161\u00ed. <\/strong>Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie kreat\u00ednu je <strong>3 \u2013 \u20605 g denne<\/strong> v dlhodobom horizonte bez nutnosti prest\u00e1vky.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak tento doplnok zva\u017eujete vysk\u00fa\u0161a\u0165, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-najlepsi-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vybra\u0165 najlep\u0161\u00ed kreat\u00edn?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Dodrziavajte_svoj_treningovy_system\"><\/span>6. Dodr\u017eiavajte svoj tr\u00e9ningov\u00fd syst\u00e9m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tu maj\u00fa \u013eudia v\u00e4\u010d\u0161inou tendenciu spada\u0165 do extr\u00e9mov. Bu\u010f chodia do gymu 2-kr\u00e1t za t\u00fd\u017ede\u0148 a \u010dakaj\u00fa svaly ako m\u00e1 Thor, alebo s\u00fa a\u017e pr\u00edli\u0161 premotivovan\u00ed a v posil\u0148ovni tr\u00e1via hodiny ka\u017ed\u00fd de\u0148. Ani jedno z toho nie je dobr\u00e9. Ako ide\u00e1lne rie\u0161enie sa pod\u013ea \u0161t\u00fadi\u00ed <strong>ukazuje tr\u00e9ning 3 a\u017e 5-kr\u00e1t do t\u00fd\u017ed\u0148a, ktor\u00fd prin\u00e1\u0161a najlep\u0161ie v\u00fdsledky.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1\u0161 tr\u00e9ning pl\u00e1nujte ako neodkladn\u00fa sch\u00f4dzku. Samozrejme, d\u00f4le\u017eit\u00e9 s\u00fa aj va\u0161e \u010dasov\u00e9 mo\u017enosti a ak v\u00e1m vyhovuje tr\u00e9nova\u0165 \u201clen\u201d trikr\u00e1t do t\u00fd\u017ed\u0148a, rozhodne t\u00fdm ni\u010d nepokaz\u00edte. Ide\u00e1lne je <strong>kombinova\u0165 ve\u013ek\u00e9 a mal\u00e9 svalov\u00e9 partie <\/strong>a ka\u017ed\u00fa partiu precvi\u010di\u0165 zhruba raz za cca 3 dni. Ak sa rozhodnete pre fullbody tr\u00e9ning, m\u00f4\u017eete si ho da\u0165 napr\u00edklad v pondelok, v stredu a v piatok. V pr\u00edpade, \u017ee si tr\u00e9ningy rozdel\u00edte pod\u013ea svalov\u00fdch parti\u00ed, striedajte ka\u017ed\u00fd t\u00fd\u017ede\u0148 2 tr\u00e9ningy vrchnej \u010dasti a 1 tr\u00e9ning spodku. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1124x750.jpg\" alt=\"Dodr\u017eiavajte svoj tr\u00e9ningov\u00fd syst\u00e9m\" class=\"wp-image-307207\" style=\"width:843px;height:563px\" title=\"Dodr\u017eiavajte svoj tr\u00e9ningov\u00fd syst\u00e9m\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Vo\u013eba tr\u00e9ningov\u00e9ho pl\u00e1nu je v\u0161ak na v\u00e1s, preto\u017ee ka\u017ed\u00e9mu vyhovuje nie\u010do in\u00e9. Ak v\u00e1s t\u00e1to problematika zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ningy, naj\u010dastej\u0161ie 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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Svoj_trening_stavajte_na_komplexnych_cvikoch\"><\/span>7. Svoj tr\u00e9ning stavajte na komplexn\u00fdch cvikoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vo va\u0161om tr\u00e9ningovom pl\u00e1ne by nemali ch\u00fdba\u0165 ani <strong>komplexn\u00e9 viacklbov\u00e9 cviky.<\/strong> Patria medzi ne napr\u00edklad <strong>drep, benchpress alebo m\u0155tvy \u0165ah.<\/strong> Ich spr\u00e1vne prevedenie zah\u0155\u0148a <strong>pr\u00e1cu viacer\u00fdch k\u013abov.<\/strong> Napr\u00edklad po\u010das drepovania ide o kolen\u00e1, \u010dlenky a bedr\u00e1 (boky). Medzi \u010fal\u0161ie komplexn\u00e9 cviky patria aj v\u00fdpady, zdvihy, kliky \u010di step-upy.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010c\u00edm viac klbov naraz po\u010das tr\u00e9ningu rozpohybujete,<strong> t\u00fdm viac svalov zap\u00e1jate. <\/strong>V\u010faka tomu dok\u00e1\u017eete pomocou p\u00e1r cvikov <strong>precvi\u010di\u0165 takmer cel\u00e9 telo a vyu\u017ei\u0165 tr\u00e9ning na celkov\u00fd rozvoj funk\u010dnej sily \u010di rast svalov. <\/strong>Ide tak o efekt\u00edvnej\u0161\u00ed a komplexnej\u0161\u00ed pr\u00edstup k tr\u00e9ningu, v porovnan\u00ed s cvi\u010den\u00edm, ktor\u00e9 pozost\u00e1va z izolovan\u00fdch cvikov na partiu. Spom\u00ednan\u00e9 komplexn\u00e9 cviky sa sna\u017ete vo svojom tr\u00e9ningovom pl\u00e1ne skombinova\u0165 s nieko\u013ek\u00fdmi \u010fal\u0161\u00edmi cvikmi na konkr\u00e9tnu partiu. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_Spravne_si_stanovte_zataz_a_pocet_opakovani_v_serii\"><\/span>8. Spr\u00e1vne si stanovte z\u00e1\u0165a\u017e a po\u010det opakovan\u00ed v s\u00e9rii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod skratkou 1RM sa skr\u00fdva <strong>maxim\u00e1lna z\u00e1\u0165a\u017e, ktor\u00fa ste raz schopn\u00ed zodvihn\u00fa\u0165 technicky spr\u00e1vne.<\/strong> Pri silovom tr\u00e9ningu by va\u0161a z\u00e1\u0165a\u017e na \u010dinke mala by\u0165 na \u00farovni niekde medzi 60 a\u017e 85 %. Pre maxim\u00e1lnu svalov\u00fa hypertrofiu je tie\u017e potrebn\u00e9 stanovi\u0165 aspo\u0148 pribli\u017ene aj po\u010det opakovan\u00ed. Tu sa m\u00f4\u017eete odrazi\u0165 od zhruba <strong>4\u2013\u206012 opakovan\u00ed v s\u00e9rii pri 60\u2013\u206085 % 1RM.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f u\u017e pozn\u00e1te svoju hodnotu 1RM, dok\u00e1\u017eete si stanovi\u0165 adekv\u00e1tnu z\u00e1\u0165a\u017e, v\u010faka ktorej maximalizujete efektivitu ka\u017ed\u00e9ho tr\u00e9ningu. Ak je va\u0161a maxim\u00e1lka na benchpress napr\u00edklad 100 kg, tak by ste mali cvi\u010di\u0165 v rozmedz\u00ed 60\u2013\u206085 kg s po\u010dtom opakovan\u00ed bl\u00edzko svalov\u00e9ho zlyhania. Va\u0161u hodnotu <strong>1RM <\/strong>m\u00f4\u017eete zisti\u0165 tak, \u017ee skr\u00e1tka <strong>vysk\u00fa\u0161ate v\u00e1hy<\/strong> a sami us\u00fadite, \u010di ste s nimi schopn\u00ed cvi\u010di\u0165 technicky spr\u00e1vne. Ide\u00e1lne v\u0161ak svoje pokusy o maxim\u00e1lku absolvujte v pr\u00edtomnosti sparinga. Ten v\u00e1m povie objekt\u00edvnej\u0161ie, \u010di je va\u0161a technika korektn\u00e1 alebo sa s danou v\u00e1hou pasujete a\u017e pr\u00edli\u0161.&nbsp;<\/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 is-style-default\">V\u00fdpo\u010det va\u0161ej pribli\u017enej 1RM<\/h3>\n\n\n\n<p>Na internete \u010di v knih\u00e1ch m\u00f4\u017eete n\u00e1js\u0165 aj nieko\u013eko verzi\u00ed vzorca, ktor\u00fd v\u00e1m pom\u00f4\u017ee ur\u010di\u0165 pribli\u017en\u00fa 1RM. Pre pr\u00edklad uv\u00e1dzame jednu z mo\u017enost\u00ed, ktor\u00e1 vyzer\u00e1 nasledovne:<\/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-center\"><strong>v\u00e1ha x opakovania x 0,0333 + v\u00e1ha = odhadovan\u00e1 1RM<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad, ak zvy\u010dajne cvi\u010d\u00edte drep s v\u00e1hou 100 kg, s ktorou ste schopn\u00ed zacvi\u010di\u0165 10 opakovan\u00ed, v\u00fdpo\u010det va\u0161ej 1RM bude vyzera\u0165 takto <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span>:<\/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-center\"><strong>100 x 10 x 0,0333 + 100 = 133 kg<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sme sa tejto t\u00e9me venovali v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"9_Vyuzivajte_princip_progresivneho_pretazenia\"><\/span>9. Vyu\u017e\u00edvajte princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010das cvi\u010denia sa va\u0161e telo po istom \u010dase <strong>postupne prisp\u00f4sob\u00ed z\u00e1\u0165a\u017ei. <\/strong>Ak v\u00e1\u0161 tr\u00e9ning vyzer\u00e1 rovnako u\u017e nieko\u013eko dlh\u00fdch mesiacov, m\u00f4\u017ee pr\u00eds\u0165 stagn\u00e1cia. Tej sa d\u00e1 vyhn\u00fa\u0165 zmenami v tr\u00e9ningu a vytvoren\u00edm dostato\u010dne siln\u00e9ho rastov\u00e9ho impulzu pre va\u0161e svaly. Rie\u0161en\u00edm je <a href=\"https:\/\/gymbeam.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/strong><\/a><strong>, na z\u00e1klade ktor\u00e9ho postupne zvy\u0161ujete v\u00e1hu, skracujete interval odpo\u010dinku medzi s\u00e9riami, dr\u017e\u00edte svaly dlh\u0161\u00ed \u010das pod nap\u00e4t\u00edm (TUT) alebo zvy\u0161ujete po\u010det opakovan\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praxi to m\u00f4\u017ee vyzera\u0165 tak, \u017ee sa jednoducho sna\u017e\u00edte st\u00e1le pos\u00fava\u0165 svoje limity t\u00fdm, \u017ee <strong>zv\u00fd\u0161ite po\u010det opakovan\u00ed<\/strong> aspo\u0148 o jedno alebo postupne <strong>zv\u00fd\u0161ite v\u00e1hu na \u010dinke.<\/strong> Princ\u00edp progres\u00edvneho pre\u0165a\u017eenia sk\u00famali aj r\u00f4zne \u0161t\u00fadie. Jedna z roku 2011 pozorovala 83 \u00fa\u010dastn\u00edkov po dobu 12 t\u00fd\u017ed\u0148ov, ktor\u00ed vykon\u00e1vali cvi\u010denia na posilnenie r\u00fak. V\u00fdsledkom tohto v\u00fdskumu bolo, \u017ee re\u0161pektovanie princ\u00edpu <strong>progres\u00edvneho pre\u0165a\u017eenia v podobe postupn\u00e9ho zvy\u0161ovania v\u00e1hy a po\u010dtu opakovan\u00ed sa uk\u00e1zalo ako \u00fa\u010dinn\u00e9 pri raste svalov a zvy\u0161ovan\u00ed sily bicepsu u mu\u017eov aj \u017eien.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_Myslite_na_regeneraciu\"><\/span>10. Myslite na regener\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010das opakovan\u00e9ho a intenz\u00edvneho cvi\u010denia doch\u00e1dza k <strong>vy\u010derpaniu svalov\u00e9ho glykog\u00e9nu a rozpadu svalov\u00e9ho tkaniva. <\/strong>V\u00fdsledkom je po\u0161koden\u00fd sval, ktor\u00fd sa potrebuje znova sceli\u0165, resp. opravi\u0165, zosilnie\u0165 a zv\u00e4\u010d\u0161i\u0165. Tu do hry vstupuje regener\u00e1cia, teda proces po\u010das ktor\u00e9ho sa okrem in\u00e9ho <strong>obnovuj\u00fa celkov\u00e9 vy\u010derpan\u00e9 sily organizmu aj po\u0161koden\u00e9 svalov\u00e9 vl\u00e1kna.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casto b\u00fdva podce\u0148ovan\u00e1 no faktom je, \u017ee zost\u00e1va rovnako d\u00f4le\u017eit\u00e1 ako strava aj samotn\u00fd tr\u00e9ning. Svaly toti\u017e nerast\u00fa po\u010das cvi\u010denia, ale po \u0148om, teda v \u010dase regener\u00e1cie. Zanedban\u00e1 regener\u00e1cia m\u00f4\u017ee prispie\u0165 k zraneniam, silnej svalovke a \u010fal\u0161\u00edm nepr\u00edjemn\u00fdm pocitom pretr\u00e9novania, ale hlavne <strong>brzdi\u0165 va\u0161u snahu o maxim\u00e1lny rast svalov. <\/strong>Preto re\u0161pektujte svoj tr\u00e9ningov\u00fd pl\u00e1n a nesna\u017ete sa tr\u00e9nova\u0165 viac ne\u017e je v \u0148om udan\u00e9. Dbajte na kvalitn\u00fd sp\u00e1nok, odpo\u010dinok a sk\u00faste sa \u010do najmenej stresova\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u2013\u206019]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/image2-1124x750.jpg\" alt=\"Myslite na regener\u00e1ciu\" class=\"wp-image-307246\" style=\"width:843px;height:563px\" title=\"Myslite na regener\u00e1ciu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2.jpg 1999w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Viac sme sa tejto t\u00e9me venovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi efekt\u00edvne techniky na podporu tr\u00e9ningu pre rast svalov patr\u00ed aj tr\u00e9ningov\u00e1 f\u00e1za deload. Je zalo\u017een\u00e1 na tom, \u017ee po\u010das nej <strong>zn\u00ed\u017eite tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e treb\u00e1rs na polovicu. <\/strong>M\u00f4\u017eete ju sk\u00fasi\u0165 zap\u00e1ja\u0165 napr\u00edklad <strong>ka\u017ed\u00fdch 4\u2013\u20608 t\u00fd\u017ed\u0148ov.<\/strong> V\u00fdsledkom toho sa dok\u00e1\u017ee naplno prejavi\u0165 adapt\u00e1cia, ktor\u00e1 m\u00e1 podobu nielen silov\u00e9ho, ale aj svalov\u00e9ho rastu. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_raste_svalov\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o raste svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"10 r\u00e1d pre maxim\u00e1lny svalov\u00fd rast l Fitpoint I GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/1YMJiJgozto?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proces naberania svalovej hmoty vy\u017eaduje svoj \u010das takisto, ako v\u0161etky veci, ktor\u00e9 v \u017eivote stoja zato. Nezabudnite preto <strong>by\u0165 trpezliv\u00ed a re\u0161pektova\u0165 z\u00e1kladn\u00e9 princ\u00edpy,<\/strong> ktor\u00e9 funguj\u00fa. D\u00e1vajte si pozor na <strong>dostatok energie,<\/strong> ktor\u00e1 v\u00e1m dod\u00e1 palivo po\u010das cvi\u010denia. Len tak m\u00f4\u017eete maxim\u00e1lne vyu\u017ei\u0165 potenci\u00e1l ka\u017ed\u00e9ho tr\u00e9ningu. Nemenej d\u00f4le\u017eit\u00fd je<strong> dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, konzistentnos\u0165, neust\u00e1le sa pos\u00favanie, progres\u00edvne pre\u0165a\u017eenie a dostatok priestoru pre regener\u00e1ciu.<\/strong> Ver\u00edme, \u017ee ste v spom\u00ednan\u00fdch tipoch na\u0161li nie\u010do nov\u00e9, \u010do pom\u00f4\u017ee posun\u00fa\u0165 va\u0161u snahu na nov\u00fa \u00farove\u0148.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako pristupujete k budovaniu svalov vy? Ktor\u00e9 techniky u v\u00e1s zaberaj\u00fa a odporu\u010dili by ste ich in\u00fdm? Ak sa v\u00e1m tento \u010dl\u00e1nok p\u00e1\u010dil, budeme radi za ka\u017ed\u00e9 zdie\u013eanie. V\u010faka tomu sa efekt\u00edvne tipy pre maxim\u00e1lny rast svalov dostan\u00fa aj medzi va\u0161ich zn\u00e1mych.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Ako r\u00fdchlo nabra\u0165 svaly? Pozrite si na\u0161e efekt\u00edvne tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu maximalizova\u0165 va\u0161u snahu a z\u00edska\u0165 muskulat\u00farnu postavu.<\/p>\n","protected":false},"author":120,"featured_media":307263,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6055,6057,6062],"filter_section":[],"filter_attribute":[13046,13050,13888],"class_list":{"0":"post-168606","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-strava","10":"tag-rast-svalovej-hmoty","11":"tag-trening","12":"filter_attribute-stravovanie","13":"filter_attribute-tipy-a-triky","14":"filter_attribute-sport-a-cvicenie-lifestyle","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako r\u00fdchlo nabra\u0165 svaly? 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