{"id":168613,"date":"2016-03-21T00:00:00","date_gmt":"2016-03-20T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/treningova-biblia-pre-zeny-fitness\/"},"modified":"2024-06-04T15:18:49","modified_gmt":"2024-06-04T13:18:49","slug":"treningova-biblia-pre-zeny-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/treningova-biblia-pre-zeny-fitness\/","title":{"rendered":"Tr\u00e9ningov\u00e1 biblia pre \u017eeny: V\u0161etko, \u010do potrebujete vedie\u0165 o fitness"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/treningova-biblia-pre-zeny-fitness\/#Trening_so_zavazim_pre_lepsie_telo\" title=\"Tr\u00e9ning so z\u00e1va\u017e\u00edm pre lep\u0161ie telo\">Tr\u00e9ning so z\u00e1va\u017e\u00edm pre lep\u0161ie telo<\/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\/treningova-biblia-pre-zeny-fitness\/#Dosiahnite_vas_fitness_ciel_efektivne\" title=\"Dosiahnite v\u00e1\u0161 fitness cie\u013e efekt\u00edvne\">Dosiahnite v\u00e1\u0161 fitness cie\u013e efekt\u00edvne<\/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\/treningova-biblia-pre-zeny-fitness\/#12-tyzdnovy_treningovy_program_so_zavazim\" title=\"12-t\u00fd\u017ed\u0148ov\u00fd tr\u00e9ningov\u00fd program so z\u00e1va\u017e\u00edm\">12-t\u00fd\u017ed\u0148ov\u00fd tr\u00e9ningov\u00fd program so z\u00e1va\u017e\u00edm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/treningova-biblia-pre-zeny-fitness\/#Vytvorte_si_vlastny_treningovy_program\" title=\"Vytvorte si vlastn\u00fd tr\u00e9ningov\u00fd program\">Vytvorte si vlastn\u00fd tr\u00e9ningov\u00fd program<\/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\/treningova-biblia-pre-zeny-fitness\/#Ako_sa_stravovat_pre_krajsie_telo\" title=\"Ako sa stravova\u0165 pre kraj\u0161ie telo?\">Ako sa stravova\u0165 pre kraj\u0161ie telo?<\/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\/treningova-biblia-pre-zeny-fitness\/#Vyzivove_doplnky_pre_zeny\" title=\"V\u00fd\u017eivov\u00e9 doplnky pre \u017eeny\">V\u00fd\u017eivov\u00e9 doplnky pre \u017eeny<\/a><\/li><\/ul><\/nav><\/div>\n<p style=\"text-align: left;\" align=\"center\">Fitness m\u00f4\u017ee pre niektor\u00e9 \u017eeny p\u00f4sobi\u0165 odstra\u0161uj\u00faco. Dokonca aj v mal\u00fdch posil\u0148ovniach vidia <strong>\u010dudne vyzeraj\u00face stroje a n\u00e1radie<\/strong>, ktor\u00e9 nevedia ako pou\u017e\u00edva\u0165, \u010di nepr\u00edstupne vyzeraj\u00facich \u013eud\u00ed so \u0161ejkrami pln\u00fdmi ru\u017eovej vody. V\u00e4\u010d\u0161ina nov\u00e1\u010dikov vo svete z\u00e1va\u017eia vst\u00fapi do posil\u0148ovne a poc\u00edti okam\u017eit\u00e9 ohromenie. Deje sa tu to\u013eko vec\u00ed a vy <strong>neviete, kde za\u010da\u0165.<\/strong><\/p>\n<p style=\"text-align: left;\">Tu prich\u00e1dza moment, ke\u010f <strong>nedesiv\u00fd eliptick\u00fd stroj<\/strong> vol\u00e1 va\u0161e meno. V\u00e1\u0161 priate\u013esk\u00fd kardio stroj v susedstve v\u00e1s nikdy nesklamal, tak\u017ee vysko\u010d\u00edte na jeden a za\u010dnete \u0161uchota\u0165 nohami. A to je miesto, kde zostanete ticho a vy len sledujete ostatn\u00fdch \u013eud\u00ed, ako vykon\u00e1vaj\u00fa ich<strong> \u00fa\u017easne vyzeraj\u00face tr\u00e9ningy<\/strong>. Ke\u010f kone\u010dne naberiete <strong>odvahu, aby ste vysk\u00fa\u0161ali silov\u00fd tr\u00e9ning<\/strong>, tak sa pravdepodobne nasmerujete k strojom. Vyberiete si nejak\u00fd vo\u013en\u00fd, pre\u010d\u00edtate si in\u0161trukcie a potom vysk\u00fa\u0161ate napodobni\u0165 \u010doko\u013evek, \u010do rob\u00ed vzor na obr\u00e1zkoch. <em>&#8220;WTF? \u010co rob\u00edm?&#8221;<\/em>, mo\u017eno sa sp\u00fdtate sam\u00fdch seba.<em> &#8220;Je to v\u00f4bec spr\u00e1vne? Prisah\u00e1m, \u017ee tieto in\u0161trukcie ned\u00e1vaj\u00fa zmysel. Dobr\u00fd Bo\u017ee, d\u00fafam, \u017ee ma nikto nesleduje!&#8221;<\/em><\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00e1 biblia pre \u017eeny fitness ako za\u010da\u0165\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/janni-deler-supplements-femimalDSC_0301-980x673_1.jpg\" alt=\"tr\u00e9ningov\u00e1 biblia pre \u017eeny fitness ako za\u010da\u0165\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">Po va\u0161om z\u00e1chvate na strojoch rozm\u00fd\u0161\u013eate o tom, \u017ee prejdete k stojanu s jednoru\u010dkami, ale je zaplaven\u00fd obrovsk\u00fdmi, svalnat\u00fdmi chlapmi, ktor\u00ed robia maximum, aby sa predbehli navz\u00e1jom. Okrem toho, <strong>\u010do by ste vlastne robili s jednoru\u010dkami<\/strong> v ruk\u00e1ch? Po tom, ako opust\u00edte posil\u0148ov\u0148u, idete domov a za\u010dnete sa h\u00e1da\u0165 sama so sebou o \u010fal\u0161om jedle: &#8220;<em>Pr\u00e1ve som tr\u00e9novala, pre\u010do by som to mala zni\u010di\u0165 jeden\u00edm? Mo\u017eno by som si mala da\u0165 nejak\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\">cestoviny<\/a>&#8230;&#8221;<\/em><\/p>\n<p style=\"text-align: left;\"><em> <\/em><\/p>\n<p style=\"text-align: left;\">A tak teda budete bojova\u0165 svojou fitness rutinou, <strong>nerob\u00edte celkom tak\u00e9 pokroky<\/strong> ako ste d\u00fafali, a v\u017edy rozm\u00fd\u0161\u013eate, ak\u00e9 by mohlo by\u0165 to <strong>&#8220;tajomstvo&#8221;. <\/strong><\/p>\n<p style=\"text-align: left;\">Ak <strong>\u010doko\u013evek z tohto vy\u0161\u0161ie spomenut\u00e9ho<\/strong> pre v\u00e1s znie povedome, tak z\u00fafalo potrebujete fitness reorganiz\u00e1ciu! E\u0161te\u017ee ste na spr\u00e1vnom mieste! <strong>\u017densk\u00e1 tr\u00e9ningov\u00e1 biblia<\/strong> pon\u00faka v\u0161etko, \u010do potrebujete na to, aby ste vst\u00fapili do posil\u0148ovne so sebad\u00f4verou, tak\u017ee m\u00f4\u017eete za\u010da\u0165 pracova\u0165 na va\u0161om <strong>naj\u0161\u0165astnej\u0161om, najsilnej\u0161om a najlep\u0161om &#8220;ja&#8221;.<\/strong><\/p>\n<p style=\"text-align: left;\"><strong> <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Trening_so_zavazim_pre_lepsie_telo\"><\/span><span style=\"color: #339966;\">Tr\u00e9ning so z\u00e1va\u017e\u00edm pre lep\u0161ie telo<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">Mnoho \u017eien tr\u00e1pi predstava, \u017ee tr\u00e9ning so z\u00e1va\u017e\u00edm <strong>nejak\u00fdm z\u00e1hadn\u00fdm sp\u00f4sobom transformuje<\/strong> ich telo do podoby Hulka. Preto tr\u00e1via hodiny kardio tr\u00e9ningom, aby si zachovali svoju &#8220;\u017eensk\u00fa&#8221; postavu. Pravda je, \u017ee \u017eeny prosto nemaj\u00fa tak\u00fa <strong>hormon\u00e1lnu podporu<\/strong> na z\u00edskavanie svalovej hmoty ako mu\u017ei. Horm\u00f3n <strong>testoster\u00f3n<\/strong> je zodpovedn\u00fd za rast svalovej hmoty. \u017densk\u00e1 hladina testoster\u00f3nu je len malilink\u00fd zlomok tej mu\u017eskej. To znamen\u00e1, \u017ee m\u00f4\u017eete robi\u0165 bench press bez pohr\u00e1vania sa so z\u00e1kernou my\u0161lienkou, <strong>ko\u013eko chlpov na hrudi v\u00e1m m\u00f4\u017ee nar\u00e1s\u0165.<\/strong><\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00e1 biblia pre \u017eeny tr\u00e9ning so z\u00e1va\u017e\u00edm posil\u0148ovanie\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Olga-Helena-Fitness_3.jpg\" alt=\"tr\u00e9ningov\u00e1 biblia pre \u017eeny tr\u00e9ning so z\u00e1va\u017e\u00edm posil\u0148ovanie\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">Existuj\u00fa \u017eeny, zvy\u010dajne profesion\u00e1lne kulturistky, ktor\u00e9 <strong>vyzeraj\u00fa mu\u017ene<\/strong>. To chce mnoho, mnoho rokov obetavosti, u\u017e\u00edvania testoster\u00f3nov\u00fdch doplnkov a in\u00fdch vec\u00ed, a samozrejme, ur\u010dit\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu na dosiahnutie tohto druhu svalnatosti. Pokia\u013e nie je va\u0161im snom sta\u0165 sa \u010fal\u0161ou<strong> hviezdou v \u017eenskom kulturizme<\/strong>, tak sa v\u00f4bec nemus\u00edte tr\u00e1pi\u0165 nad pr\u00edli\u0161 mu\u017en\u00fdm vzh\u013eadom. <strong>M\u00e1te pravdu v jednej veci:<\/strong> tr\u00e9novanie so z\u00e1va\u017eiami zv\u00fd\u0161i va\u0161u chud\u00fa svalalov\u00fa hmotu. To je dobr\u00e1 vec!<\/p>\n<hr \/>\n<p style=\"text-align: left;\"><em><span style=\"color: #800080;\">\u010c\u00edm viac svalov m\u00e1te, t\u00fdm viac kal\u00f3ri\u00ed va\u0161e telo sp\u00e1li. \u010c\u00edm viac kal\u00f3rii va\u0161e telo sp\u00e1li, t\u00fdm \u0161t\u00edhlej\u0161ie budete.<\/span><\/em><\/p>\n<hr \/>\n<p style=\"text-align: left;\">N\u00e1rast svalovej hmoty taktie\u017e <strong>prid\u00e1 tvar<\/strong> va\u0161im ruk\u00e1m, <strong>odoberie centimetre<\/strong> z v\u00e1\u0161ho brucha a dokonca <strong>prid\u00e1 gu\u013eatos\u0165<\/strong> v\u00e1\u0161mu zadku! Ke\u010f \u017eensk\u00e9 magaz\u00edny hovoria o <em>&#8220;t\u00f3novan\u00ed&#8221;<\/em>, tak hovoria o siln\u00fdch svaloch.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dosiahnite_vas_fitness_ciel_efektivne\"><\/span><span style=\"color: #339966;\">Dosiahnite v\u00e1\u0161 fitness cie\u013e efekt\u00edvne<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">\u010eal\u0161\u00ed probl\u00e9m, na ktor\u00fd \u017eeny narazia je, \u017ee ani sami netu\u0161ia, <strong>\u010do by mali zdv\u00edha\u0165 a pre\u010do<\/strong>. Po\u010dujeme a \u010d\u00edtame veci ako <em>&#8220;split&#8221;, &#8220;leg day&#8221; <\/em>a<em> &#8220;pl\u00e1novanie&#8221;<\/em>, ale nem\u00e1me kontext pre tieto my\u0161lienky alebo netu\u0161\u00edme ako sa vz\u0165ahuj\u00fa na n\u00e1s.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1_1.jpg\" alt=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" width=\"600\" \/>\n<p style=\"text-align: left;\">V\u0161etky tieto &#8220;m\u00f3dne&#8221;slov\u00e1 odkazuj\u00fa na jednu vec:<strong> rutina,<\/strong> ktor\u00fa pou\u017eijete na dosiahnutie va\u0161ich fitnes cie\u013eov. Aby ste dosiahli najlep\u0161ie v\u00fdsledky zo zdv\u00edhania z\u00e1va\u017eia, je d\u00f4le\u017eit\u00e9 <strong>zdv\u00edha\u0165 so z\u00e1merom a usmernen\u00edm<\/strong>. Nem\u00f4\u017eete putova\u0165 od stroja k stroju bez toho, aby ste vedeli, <strong>ktor\u00fd cvik, v akom po\u010dte s\u00e9ri\u00ed a opakovan\u00ed<\/strong> v\u00e1m najlep\u0161ie pom\u00f4\u017ee dosiahnu\u0165 va\u0161e fitness ciele.<\/p>\n<p style=\"text-align: left;\">Ak si nie ste ist\u00e1 ako dosiahnu\u0165 va\u0161e ciele naj\u00fa\u010dinnej\u0161ie, <strong>vysk\u00fa\u0161ajte jeden z na\u0161ich \u00fa\u017easn\u00fdch tr\u00e9ningov<\/strong>. Je to skoro to ist\u00e9 ako ma\u0165 osobn\u00e9ho tr\u00e9nera, ale s t\u00fdm rozdielom, \u017ee <strong>nemus\u00edte za\u0148ho plati\u0165<\/strong>. V\u0161etko sme pre v\u00e1s pripravili a vy mus\u00edte t\u00fato rutinu u\u017e iba nasledova\u0165!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"12-tyzdnovy_treningovy_program_so_zavazim\"><\/span><span style=\"color: #339966;\">12-t\u00fd\u017ed\u0148ov\u00fd tr\u00e9ningov\u00fd program so z\u00e1va\u017e\u00edm<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">Tento program je ur\u010den\u00fd na to, aby <strong>zlep\u0161il va\u0161u silu, ve\u013ekos\u0165 svalov a kond\u00edciu z\u00e1rove\u0148<\/strong>. Ka\u017ed\u00fd 4-t\u00fd\u017ed\u0148ov\u00fd program bude stava\u0165 na sile a zru\u010dnosti, ktor\u00fa ste po\u010das predo\u0161l\u00fdch \u0161tyroch t\u00fd\u017ed\u0148ov z\u00edskali.<\/p>\n<p style=\"text-align: left;\"><strong>Z\u00e1kladn\u00fd form\u00e1t pre ka\u017ed\u00fd tr\u00e9ning je nasleduj\u00faci:<\/strong><\/p>\n<h4 style=\"text-align: left;\"><span style=\"color: #008000;\">1. Zahriatie <\/span><\/h4>\n<p style=\"text-align: left;\">Ka\u017ed\u00fd z va\u0161ich tr\u00e9ningov by mal zah\u0155\u0148a\u0165 zahriatie, ktor\u00e9 <strong>aktivuje va\u0161e svaly<\/strong>, priprav\u00ed v\u00e1\u0161 <strong>centr\u00e1lny nervov\u00fd syst\u00e9m<\/strong> na tr\u00e9ning a <strong>zv\u00fd\u0161i pr\u00fadenie krvi do svalov<\/strong>. Skvel\u00fd n\u00e1pad je tie\u017e <span style=\"color: #008000;\"><strong>rolovanie penov\u00e9ho val\u010deka<\/strong><\/span> pred ka\u017ed\u00fdm tr\u00e9ningom. Pri tr\u00e9ningu n\u00f4h rolujte kvadricepsy a hamstringy, IT band, hru\u0161kovit\u00fd sval (piriformis) a l\u00fdtka. Pre tr\u00e9ning vrchnej \u010dasti tela rolujte ramen\u00e1, hrudn\u00edk, tricepsy a bicepsy.<\/p>\n<h4 style=\"text-align: left;\"><span style=\"color: #008000;\">2. Aktiv\u00e1cia pohybu pre r\u00fdchlos\u0165 a mobilitu<\/span><\/h4>\n<p style=\"text-align: left;\">Tento pohyb sa vykon\u00e1va <strong>v 20 opakovaniach<\/strong>. Nemus\u00edte urobi\u0165 20 opakovan\u00ed v jednej s\u00e9rii. Vyberte s\u00e9riu a po\u010det opakovan\u00ed, ktor\u00e1 v\u00e1m <strong>umo\u017en\u00ed spravi\u0165 20 opakovan\u00ed<\/strong> bez pocitu \u00fanavy.<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00e1 biblia cviky pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/230879918366817283_kruoa0cl_f.jpg\" alt=\"tr\u00e9ningov\u00e1 biblia cviky pre \u017eeny\" width=\"600\" \/><\/p>\n<h4><span style=\"color: #008000;\">3. Prim\u00e1rny pohyb pre silu svalov<\/span><\/h4>\n<p style=\"text-align: left;\">Ka\u017ed\u00fd cvik bude zah\u0155\u0148a\u0165<strong> z\u00e1kladn\u00fd zlo\u017een\u00fd pohyb<\/strong>. Budete vykon\u00e1va\u0165 tieto zlo\u017een\u00e9 pohyby v piatich s\u00e9ri\u00e1ch po 5 opakovan\u00ed. Uistite sa, \u017ee si stanovujete v\u00fdzvu, \u010do sa t\u00fdka z\u00e1va\u017eia. Z\u00e1kladn\u00fd pohyb by mal by\u0165 \u0165a\u017e\u0161\u00ed ako asistuj\u00face pohyby. <strong>Oddychujte 1-2 min\u00faty medzi s\u00e9riami.<\/strong><\/p>\n<h4><span style=\"color: #008000;\">4. Pomocn\u00e1 pr\u00e1ca pre tvar svalov<\/span><\/h4>\n<p style=\"text-align: left;\">Tieto cviky pom\u00f4\u017eu prida\u0165 tvar do va\u0161ej muskulat\u00fary. Cvi\u010dte <strong>8-12 opakovan\u00ed.<\/strong> Tu nie s\u00fa potrebn\u00e9 ultra \u0165a\u017ek\u00e9 v\u00e1hy. Oddych po\u010das v\u0161etk\u00fdch t\u00fdchto pomocn\u00fdch cvikov by mal by\u0165 <strong>\u010do najkrat\u0161\u00ed<\/strong>, ale nie tak kr\u00e1tky, aby ste museli zredukova\u0165 v\u00e1hu.<\/p>\n<h4><span style=\"color: #008000;\">5. Podmienky pre kardiovaskul\u00e1rne zdravie a stratu tuku<\/span><\/h4>\n<p style=\"text-align: left;\">Va\u0161e kardio m\u00f4\u017ee by\u0165 v nieko\u013ek\u00fdch r\u00f4znych form\u00e1ch. Ka\u017ed\u00fd de\u0148, ktor\u00fd tr\u00e9nujete so z\u00e1va\u017eiami, urob\u00edte <strong>20 min\u00fat intervalov s vysokou intenzitou (HIIT).<\/strong> Vyberte si intervalov\u00fa sch\u00e9mu, ktor\u00e1 je v\u00fdzvou, no <strong>nie je nemo\u017en\u00e9<\/strong> ju dokon\u010di\u0165. Tridsa\u0165 sek\u00fand cviku nasledovan\u00fdch <strong>min\u00fatou zotavenia<\/strong> je zvy\u010dajne dobr\u00fd za\u010diatok. Jeden de\u0148 v t\u00fd\u017edni budete robi\u0165 <strong>30-45 min\u00fat kardio s n\u00edzkou intenzitou<\/strong>. V tieto dni m\u00f4\u017eete vysko\u010di\u0165 na v\u00e1\u0161 ob\u013e\u00faben\u00fd kardio stroj pre nejak\u00e9 extra spa\u013eovanie tuku.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/6-common-myths-and-misconceptions-a-bout-female-fitness-exposed-graphics-2.jpg\" alt=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" width=\"600\" \/>\n<h3><span style=\"color: #800080;\"> <\/span><\/h3>\n<h3><span style=\"color: #800080;\">Tr\u00e9ningov\u00fd pl\u00e1n na 1.-4. t\u00fd\u017ede\u0148<\/span><\/h3>\n<p style=\"text-align: left;\">Po\u010das t\u00fdchto prv\u00fdch t\u00fd\u017ed\u0148ov budeme pou\u017e\u00edva\u0165 <strong>relat\u00edvne \u013eah\u0161ie v\u00e1hy<\/strong>. V\u00e1hu budeme prid\u00e1va\u0165 postupne, ale nateraz to netla\u010dte za bod, v ktorom sa c\u00edtite bezpe\u010dne. Ke\u010f sa u\u017e c\u00edtite pohodlne pri cvikoch a rozumiete, ako by ste ich mali c\u00edti\u0165, vtedy <strong>m\u00f4\u017eete za\u010da\u0165 prid\u00e1va\u0165 v\u00e1hu<\/strong>.<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 1<\/strong><\/p>\n<p style=\"text-align: left;\">1. penov\u00fd val\u010dek<br \/>\n2. v\u00fdskok na debnu dopredu &#8211; 20 opakovan\u00ed<br \/>\n3. bulharsk\u00fd drep s ve\u013ekou \u010dinkou &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n4. dv\u00edhanie panvy s ve\u013ekou \u010dinkou &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. zakop\u00e1vanie v \u013eahu na pr\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. calf press (l\u00fdtka) &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n7. HIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 2<\/strong><\/p>\n<p style=\"text-align: left;\">1. medicine ball chest pass (hod medicinbalu od hrudn\u00edka) &#8211; 20 opakovan\u00ed<br \/>\n2. k\u013euky &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. k\u013euky &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. k\u013euky na bradl\u00e1ch so \u0161irok\u00fdm \u00fachopom (dips chest version) &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. k\u013euky na bradl\u00e1ch so \u0161irok\u00fdm \u00fachopom (dips chest version) &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. HIIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong> <\/strong><\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 3<\/strong><\/p>\n<p style=\"text-align: left;\">1. HIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 4<\/strong><\/p>\n<p style=\"text-align: left;\">1. kettlebell swing s jednou rukou &#8211; 20 opakovan\u00ed<br \/>\n2. rumunsk\u00fd m\u0155tvy \u0165ah &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. s\u0165ahovanie hornej kladky so \u0161irok\u00fdm \u00fachopom &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. pr\u00ed\u0165ahy ve\u013ekej \u010dinky v predklone &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5.  bicepsov\u00fd zdvih jedoru\u010dkami v sede s oporou chrbta &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. HIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 5<\/strong><\/p>\n<p style=\"text-align: left;\">1. hod spoza hlavy v stoji &#8211; 20 opakovan\u00ed<br \/>\n2. tlaky v stoji s jednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n3. pr\u00ed\u0165ahy k tv\u00e1ri (face pulls) &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. plank &#8211; 3 s\u00e9rie, 20 sek\u00fand<br \/>\n5. HIT kardio &#8211; 20 min\u00fat<\/p>\n<h3><span style=\"color: #800080;\">Tr\u00e9ningov\u00fd pl\u00e1n na 5.-8. t\u00fd\u017ede\u0148<\/span><\/h3>\n<p style=\"text-align: left;\">Po\u010das \u010fal\u0161\u00edch \u0161tyroch t\u00fd\u017ed\u0148ov pozmen\u00edme prim\u00e1rny cvik <strong>na pokro\u010dilej\u0161iu verziu<\/strong>. Tie\u017e prid\u00e1me nejak\u00e9 nov\u00e9 posil\u0148ovacie pr\u00edslu\u0161enstvo a nahrad\u00edme ostatn\u00e9. Va\u0161im cie\u013eom by malo by\u0165<strong> zv\u00fd\u0161enie v\u00e1hy<\/strong> pri va\u0161om z\u00e1kladnom pohybe ka\u017ed\u00fd t\u00fd\u017ede\u0148, aj ke\u010f iba o mal\u00fd k\u00fasok. Ak potrebujete <strong>pomocn\u00edka na dokon\u010denie opakovan\u00ed<\/strong>, tak si ho vezmite. Je to nevyhnutn\u00e9 pre v\u00e1\u0161 pokrok.<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 1<\/strong><\/p>\n<p style=\"text-align: left;\">1. v\u00fdskok na debnu &#8211; 20 opakovan\u00ed<br \/>\n2. \u010deln\u00fd drep s ve\u013ekou \u010dinkou &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. dv\u00edhanie panvy na jednej nohe &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. predkop\u00e1vanie na pr\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. zakop\u00e1vanie na pr\u00edstroji v sede &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. v\u00fdpony na pr\u00edstroji v sede &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n7. HIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 2<\/strong><\/p>\n<p style=\"text-align: left;\">1. medicine ball chest pass (hod medicinbalu od hrudn\u00edka) &#8211; 20 opakovan\u00ed<br \/>\n2. bench press s jednoru\u010dkami &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. upa\u017eovanie v \u013eahu na \u0161ikmej lavi\u010dke hlavou hore s jednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. k\u013euky na bradl\u00e1ch so \u0161irok\u00fdm \u00fachopom (dips chest version) &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. kickback s jednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. HIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/3_1.jpg\" alt=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 3<\/strong><\/p>\n<p style=\"text-align: left;\">1. kardio s n\u00edzkou intenzitou &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 4<\/strong><\/p>\n<p style=\"text-align: left;\">1. kettlebell swing s jednou rukou &#8211; 20 opakovan\u00ed<br \/>\n2. sumo m\u0155tvy \u0165ah &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. s\u0165ahovanie hornej kladky &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. pr\u00ed\u0165ahy k hrudi na \u0161ikmej lavi\u010dke &#8211; 3s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. preacher curl &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. HIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 5<\/strong><\/p>\n<p style=\"text-align: left;\">1. hod spoza hlavy v stoji &#8211; 20 opakovan\u00ed<br \/>\n2. military press v stoji &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. rozpa\u017eovanie \u010diniek v predklone &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. rozpa\u017eovanie v sede v predklone  &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. barbell ab rollout &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. dead bug &#8211; 3 s\u00e9rie, 8-12opakovan\u00ed<br \/>\n7. HIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 6 a 7 <\/strong><\/p>\n<p style=\"text-align: left;\">Oddych<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_285596513_1.jpg\" alt=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny\" width=\"600\" \/><\/p>\n<h3><span style=\"color: #800080;\">Tr\u00e9ningov\u00fd pl\u00e1n na 9.-12. t\u00fd\u017ede\u0148<\/span><\/h3>\n<p style=\"text-align: left;\">E\u0161te raz pozmen\u00edme z\u00e1kladn\u00e9 a doplnkov\u00e9 cvi\u010denia. A e\u0161te raz by va\u0161im cie\u013eom malo by\u0165<strong> zv\u00fd\u0161enie v\u00e1hy<\/strong> na z\u00e1kladn\u00fdch cvikoch ka\u017ed\u00fd t\u00fd\u017ede\u0148. Ak sa c\u00edtite siln\u00e1, tak <strong>m\u00f4\u017eete prida\u0165 v\u00e1hu<\/strong> aj na doplnkov\u00fdch cvikoch. Po\u010das t\u00fdchto posledn\u00fdch \u0161tyroch t\u00fd\u017ednov<strong> z\u00e1le\u017e\u00ed najviac na va\u0161ej intenzite<\/strong>, tr\u00e9nujte tvrdo!<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 1<\/strong><\/p>\n<p style=\"text-align: left;\">1. v\u00fdskok na debnu dopredu &#8211; 20 opakovan\u00ed<br \/>\n2. pln\u00fd drep s ve\u013ekou \u010dinkou &#8211; 5s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. rozno\u017eovanie na pr\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. predkop\u00e1vanie na pr\u00edstroji &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. zakop\u00e1vanie na pr\u00edstroji v sede &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. v\u00fdpony na pr\u00edstroji v stoji &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n7. HIIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 2<\/strong><\/p>\n<p style=\"text-align: left;\">1. medicine ball chest pass (hod medicinbalu od hrudn\u00edka) &#8211; 20 opakovan\u00ed<br \/>\n2. bench press s ve\u013ekou \u010dinkou (stredne \u0161irok\u00fd \u00fachop) &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. s\u0165ahovanie protismern\u00fdch kladiek v stoji &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. tricepsov\u00fd k\u013euk na lavi\u010dke (bench dip) &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. triceps extension s jednoru\u010dkami v stoji &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. HIIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny na chudnutie a naberanie svalov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/5_1.jpg\" alt=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny na chudnutie a naberanie svalov\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 3<\/strong><\/p>\n<p style=\"text-align: left;\">1. kardio s n\u00edzkou intenzitou &#8211; 30-45 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 4<\/strong><\/p>\n<p style=\"text-align: left;\">1. kettlebell swing jednou rukou &#8211; 20 opakovan\u00ed<br \/>\n2. m\u0155tvy \u0165ah &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. zhyby &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. veslovanie v sede &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. bicepsov\u00fd zdvih striedavojednoru\u010dkami &#8211; 3 s\u00e9rie, 8-12opaovan\u00ed<br \/>\n6. HIIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 5<\/strong><\/p>\n<p style=\"text-align: left;\">1. hod spoza hlavy v stoji &#8211; 20 opakovan\u00ed<br \/>\n2. push press &#8211; 5 s\u00e9ri\u00ed, 5 opakovan\u00ed<br \/>\n3. pri\u0165ahovanie spodnej kladky k brade &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n4. barbell ab rollout &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n5. bottom up &#8211; 3 s\u00e9rie, 8-12 opakovan\u00ed<br \/>\n6. HIIT kardio &#8211; 20 min\u00fat<\/p>\n<p style=\"text-align: left;\"><strong>De\u0148 6 a 7 <\/strong><\/p>\n<p style=\"text-align: left;\">Oddych<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny na chudnutie a naberanie svalov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/4_1.jpg\" alt=\"tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny na chudnutie a naberanie svalov\" width=\"600\" \/><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Vytvorte_si_vlastny_treningovy_program\"><\/span><span style=\"color: #339966;\">Vytvorte si vlastn\u00fd tr\u00e9ningov\u00fd program<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">Ak ste DIY typ \u017eeny, tak si mo\u017eno budete chcie\u0165 <strong>vytvori\u0165 svoj vlastn\u00fd program, <\/strong>v takom pr\u00edpade sme sp\u00edsali v\u0161etko, \u010do k tomu potrebujete.<\/p>\n<h3 style=\"text-align: left;\"><span style=\"color: #800080;\">Zlo\u017een\u00e9 cviky<\/span><\/h3>\n<p style=\"text-align: left;\">Zlo\u017een\u00e9 cviky pri vykon\u00e1van\u00ed <strong>zaberaj\u00fa viac ako jednu svalov\u00fa skupinu<\/strong>. Ak chcete prida\u0165 nejak\u00e9 aspekty na zlep\u0161enie sily do v\u00e1\u0161ho programu, tak sa uistite, \u017ee zahrniete<strong> jeden alebo dva zlo\u017een\u00e9 pohyby<\/strong> v ka\u017edom va\u0161om tr\u00e9ningu.<\/p>\n<p style=\"text-align: left;\">Spolu s budovan\u00edm chudej svalovej hmoty s\u00fa tieto cviky <strong>d\u00f4le\u017eit\u00e9 pre zv\u00fd\u0161enie va\u0161ej zdatnosti, sily, mobility a kardiovaskul\u00e1rneho zdravia<\/strong>. Preto\u017ee pou\u017e\u00edvate viac ako jednu svalov\u00fa skupinu, <strong>potrebujete viac energie<\/strong> (kal\u00f3ri\u00ed), aby ste ich vykonali. Napr\u00edklad, drepy v\u00e1s zasiahnu viac ako leg pressy, preto\u017ee mus\u00edte pou\u017ei\u0165 viac va\u0161ich svalov, a teda energie na vykonanie.<\/p>\n<p style=\"text-align: left;\"><strong>Pr\u00edklady zlo\u017een\u00fdch pohybov:<\/strong><\/p>\n<p>\u2022 Drepy<br \/>\n\u2022 M\u0155tvy \u0165ah<br \/>\n\u2022 V\u00fdpady<br \/>\n\u2022 K\u013euky<br \/>\n\u2022 Zhyby<br \/>\n\u2022 Dips<br \/>\n\u2022 Bench press<br \/>\n\u2022 Push press<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"vlastn\u00fd tr\u00e9ningov\u00fd program pre \u017eeny zlo\u017een\u00e9 pohyby\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/woman-squats_2.jpg\" alt=\"vlastn\u00fd tr\u00e9ningov\u00fd program pre \u017eeny zlo\u017een\u00e9 pohyby\" width=\"600\" \/><\/p>\n<h3><span style=\"color: #800080;\">Izolovan\u00e9 pohyby<\/span><\/h3>\n<p style=\"text-align: left;\">Doplnkov\u00e9 alebo izolovan\u00e9 zdvihy s\u00fa pou\u017e\u00edvan\u00e9 ako partnersk\u00e9 ku zlo\u017een\u00fdm pohybom. V z\u00e1vislosti od miery v\u00e1\u0161ho zlo\u017een\u00e9ho zdvihu <strong>m\u00f4\u017eete prida\u0165 2-4 doplnkov\u00e9 zdvihy<\/strong> denne.<\/p>\n<p style=\"text-align: left;\">Kulturistick\u00e9 programy s\u00fa \u010dasto postaven\u00e9 na izolovan\u00fdch pohyboch, ktor\u00e9 s\u00fa<strong> jednok\u013abov\u00e9 cviky<\/strong>. Tie s\u00fa pou\u017e\u00edvan\u00e9 na <strong>zlep\u0161enie tvaru a ve\u013ekosti<\/strong> danej \u010dasti tela (v\u00e4\u010d\u0161inou u\u017e pred s\u00fa\u0165a\u017eou) &#8211; ak chcete zlep\u0161i\u0165 va\u0161u estetiku, tak izolovan\u00e9 zdvihy s\u00fa perfektn\u00e9. Napr\u00edklad, <strong>ak by ste chceli izolova\u0165<\/strong> biceps, tak by ste cvi\u010dili bicepsov\u00fd zdvih. Pre izol\u00e1ciu l\u00fdtok by ste robili cviky, ako napr\u00edklad v\u00fdpony, ktor\u00e9 s\u00fa exkluz\u00edvne zameran\u00e9 na l\u00fdtkov\u00e9 svalstvo.<\/p>\n<p><strong>Pr\u00edklady izolovan\u00fdch pohybov:<\/strong><\/p>\n<p>\u2022 Bicepsov\u00fd zdvih<br \/>\n\u2022 Tricepsov\u00e9 extenzie<br \/>\n\u2022 Tricepsov\u00e9 s\u0165ahy hornej kladky<br \/>\n\u2022 V\u00fdpony<br \/>\n\u2022 Zakop\u00e1vanie<br \/>\n\u2022 Predkop\u00e1vanie na pr\u00edstroji<br \/>\n\u2022 Predpa\u017eovanie<\/p>\n<h3><span style=\"color: #800080;\">V\u00fdber s\u00e9ri\u00ed a opakovan\u00ed<\/span><\/h3>\n<p style=\"text-align: left;\">Ka\u017ed\u00fd kulturista je pr\u00edvr\u017eencom nejak\u00fdch s\u00e9ri\u00ed a opakovan\u00ed, zvy\u010dajne s\u00fa to<strong> 3-4 s\u00e9rie a 8-12 opakovan\u00ed<\/strong>. Toto je zvy\u010dajne ten <strong>spr\u00e1vny rozsah opakovan\u00ed pre rast svalov<\/strong> (hypertrofiu). Ak ste za\u010diato\u010dn\u00ed\u010dka, tak sa uistite, \u017ee va\u0161e prv\u00e9 opakovanie <strong>vyzer\u00e1 rovnako<\/strong>, ako to posledn\u00e9. Ak zlyh\u00e1te pri \u00f4smom opakovan\u00ed, tak pou\u017eite \u013eah\u0161iu v\u00e1hu. Ak nie ste obozn\u00e1men\u00e1 s mnoh\u00fdmi cvikmi, tak<strong> za\u010dnite s \u013eah\u0161ou v\u00e1hou<\/strong>, a\u017e k\u00fdm nez\u00edskate dobr\u00fd z\u00e1klad a budete sa c\u00edti\u0165 pohodlne, aby ste podst\u00fapili \u010fal\u0161iu v\u00fdzvu. Toto v\u00e1m pom\u00f4\u017ee pred\u00eds\u0165 zraneniu.<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"vlastn\u00fd tr\u00e9ningov\u00fd program pre \u017eeny po\u010det opakovan\u00ed\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Mariza-Villarreal-Fitness-Model.jpg\" alt=\"vlastn\u00fd tr\u00e9ningov\u00fd program pre \u017eeny po\u010det opakovan\u00ed\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">Tvar je skvel\u00fd pre va\u0161e svaly, ale <strong>sila je taktie\u017e d\u00f4le\u017eit\u00e1<\/strong>. Aby ste pracovali na va\u0161ej sile, cvi\u010dte <strong>\u0165a\u017e\u0161ie zlo\u017een\u00e9 cviky v rozsahu 4-6 opakovan\u00ed<\/strong>. Tradi\u010dne zlo\u017een\u00e9 zdvihy s\u00fa roben\u00e9 s men\u0161\u00edm po\u010dtom opakovan\u00ed a izolovan\u00e9 cviky s\u00fa cvi\u010den\u00e9 s \u013eah\u0161ou v\u00e1hou a vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed.<\/p>\n<h3><span style=\"color: #800080;\">Oddych<\/span><\/h3>\n<p style=\"text-align: left;\">\u010c\u00edm menej oddychujete medzi s\u00e9riami, <strong>t\u00fdm n\u00e1ro\u010dnej\u0161\u00ed a intenz\u00edvnej\u0161\u00ed bude v\u00e1\u0161 tr\u00e9ning<\/strong>. Kr\u00e1tky oddychov\u00fd \u010das (30-45 sek\u00fand) za\u0165a\u017e\u00ed va\u0161e svaly a v\u00e1\u0161 kardiovaskul\u00e1rny syst\u00e9m. Dlh\u0161\u00ed oddychov\u00fd \u010das (1-2 min\u00faty) v\u00e1m d\u00e1 <strong>viac \u010dasu na zotavenie<\/strong> pred t\u00fdm, ne\u017e sa pust\u00edte o \u010fal\u0161ej s\u00e9rie.<\/p>\n<h3><span style=\"color: #800080;\">Pokroky<\/span><\/h3>\n<p style=\"text-align: left;\">Pokrok je tajn\u00e1 ingrediencia <strong>ka\u017ed\u00e9ho \u00faspe\u0161n\u00e9ho tr\u00e9ningov\u00e9ho programu<\/strong>. Je to d\u00f4vod toho, \u017ee sa va\u0161e telo men\u00ed postupom \u010dasu. Nem\u00f4\u017eete robi\u0165 ten ist\u00fd cvik s pou\u017eit\u00edm t\u00fdch ist\u00fdch v\u00e1h t\u00fd\u017edne a t\u00fd\u017edne <strong>s o\u010dak\u00e1van\u00edm nov\u00fdch v\u00fdsledkov<\/strong>. Mus\u00edte sa neust\u00e1le poh\u00e1\u0148a\u0165 vpred. Akon\u00e1hle si vytvor\u00edte pevn\u00fd z\u00e1klad, <strong>zv\u00fd\u0161te v\u00e1hu, zv\u00fd\u0161te po\u010det opakovan\u00ed alebo skr\u00e1\u0165te oddychov\u00fd \u010das.<\/strong><\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"vlastn\u00fd tr\u00e9ningov\u00fd program pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock_000043971934Large_2.jpg\" alt=\"vlastn\u00fd tr\u00e9ningov\u00fd program pre \u017eeny\" width=\"600\" \/><\/p>\n<h3><span style=\"color: #800080;\">Kardio<\/span><\/h3>\n<p style=\"text-align: left;\">V\u00e1\u0161 kardio re\u017eim by mal z\u00e1visie\u0165 v\u00fdlu\u010dne<strong> na va\u0161ich cie\u013eoch<\/strong>, a tie\u017e na tom, \u010do sa v\u00e1m p\u00e1\u010di a \u010do nep\u00e1\u010di. Tu s\u00fa <strong>mo\u017enosti.<\/strong><\/p>\n<h4 style=\"text-align: left;\"><span style=\"color: #ff6600;\">VYSOKO INTENZ\u00cdVNY INTERVALOV\u00dd TR\u00c9NING (HIIT)<\/span><\/h4>\n<p style=\"text-align: left;\">HIIT kardio je <strong>najefekt\u00edvnej\u0161\u00ed pre spa\u013eovanie tukov<\/strong>, a je to naozaj skvel\u00fd tr\u00e9ningov\u00fd program. Vyberte si kardio stroj \u010di kus n\u00e1radia, ako napr\u00edklad kettlebell alebo pou\u017eite len vlastn\u00fa v\u00e1hu tela. Princ\u00edpom je <strong>v intervaloch robi\u0165 cvik tak r\u00fdchlo ako m\u00f4\u017eete<\/strong>. Najsk\u00f4r za\u010dnite napr\u00edklad <strong>s 30 sekundami cvi\u010denia<\/strong> a nasledne si doprajte min\u00fatu oddychu. Cvi\u010dte tieto intervaly <strong>po dobu 20 min\u00fat<\/strong>. Ke\u010f sa zlep\u0161\u00edte m\u00f4\u017eete pred\u013a\u017ei\u0165 \u010das cvi\u010denia a skr\u00e1ti\u0165 \u010das oddychu.<\/p>\n<h4><span style=\"color: #ff6600;\">TR\u00c9NING SO Z\u00c1VA\u017d\u00cdM<\/span><\/h4>\n<p style=\"text-align: left;\">Ak m\u00e1te odpor ku kardiu a nechcete sa ani len pribl\u00ed\u017ei\u0165 k be\u017eiacemu p\u00e1su, st\u00e1le <strong>m\u00f4\u017eete spa\u013eova\u0165 tuk efekt\u00edvne<\/strong>. Skr\u00e1\u0165te oddychov\u00fd \u010das po\u010das tr\u00e9ningu so z\u00e1va\u017e\u00edm. Ak v\u0161eobecne oddychujete 90 sek\u00fand medzi s\u00e9riami, <strong>za\u010dnite oddychova\u0165 60 sek\u00fand<\/strong>. Minim\u00e1lny oddych udr\u017e\u00ed tepov\u00fa frekvenciu a pom\u00f4\u017ee telu vyu\u017ei\u0165 viac energie.<\/p>\n<h4><span style=\"color: #ff6600;\">N\u00cdZKO INTENZ\u00cdVNY ROVNOV\u00c1\u017dNY STAV (LISS)<\/span><\/h4>\n<p style=\"text-align: left;\">Toto je pravdepodobne <strong>najpopul\u00e1rnej\u0161ia forma kardia<\/strong> pre \u017eeny. Kto nestr\u00e1vil 30 min\u00fat na eliptickom stroji? Av\u0161ak, LISS nemus\u00ed by\u0165 naj\u00fa\u010dinnej\u0161\u00ed sp\u00f4sob ako spa\u013eova\u0165 tuky. LISS je \u010dasto vyu\u017e\u00edvan\u00fd kulturistami alebo \u010fal\u0161\u00edmi s\u00fa\u0165a\u017eiacimi <strong>na extr\u00e9mnej n\u00edzkosacharidovej di\u00e9te<\/strong>, ktor\u00ed prosto nemaj\u00fa energiu na 20 min\u00fatov\u00e9 vysoko intervalov\u00e9 kardio.<\/p>\n<h4><span style=\"color: #ff6600;\">VYTRVALOSTN\u00dd TR\u00c9NING<\/span><\/h4>\n<p style=\"text-align: left;\">Ak chcete a m\u00e1te radi beh, tak sa v\u00e1m ur\u010dite \u017eiadaj\u00fa nejak\u00e9 dlhotrvaj\u00face behy. Ak tr\u00e9nujete na marat\u00f3n, polmarat\u00f3n alebo dokonca 5k, tak <strong>be\u017ete v dni, ke\u010f neposil\u0148ujete<\/strong>. Takto budete mat maximum energie, ktor\u00fa vlo\u017e\u00edte do v\u00e1\u0161ho tr\u00e9ningu.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ako_sa_stravovat_pre_krajsie_telo\"><\/span><span style=\"color: #339966;\">Ako sa stravova\u0165 pre kraj\u0161ie telo?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">Mnoho \u013eud\u00ed sa ob\u00e1va slova <em>&#8220;di\u00e9ta&#8221;<\/em>, preto\u017ee sa im to v hlave sp\u00e1ja s predstavami zelerov\u00fdch ty\u010diniek a dlh\u00e9ho listu zak\u00e1zan\u00fdch jed\u00e1l. Aj ke\u010f je \u0165a\u017ek\u00e9 zbavi\u0165 sa tejto negat\u00edvnej asoci\u00e1cie, je d\u00f4le\u017eit\u00e9 sa nau\u010di\u0165, \u017ee <strong>&#8220;di\u00e9ta&#8221; nie je ni\u010d negat\u00edvne.<\/strong> Predt\u00fdm ako m\u00e9dia zmenili pravdu na krvav\u00fa ka\u0161u, <strong>di\u00e9ta bola jednoducho strava<\/strong>, teda ak\u00e9ko\u013evek konzumovan\u00e9 jedlo. Va\u0161a di\u00e9ta alebo jedlo, ktor\u00e9 jete je<strong> z\u00e1sadn\u00fd aspekt podpory va\u0161ich fitnes cie\u013eov.<\/strong><\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"strava uk\u00e1\u017ekov\u00fd jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/9.jpg\" alt=\"strava uk\u00e1\u017ekov\u00fd jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">V\u00fd\u017eivov\u00e1 \u010das\u0165 r\u00f4znych pr\u00edru\u010dok o tr\u00e9ningoch so z\u00e1va\u017e\u00edm v\u00e1m bude sk\u00fa\u0161a\u0165 strka\u0165 do tv\u00e1re <strong>\u010dasto pou\u017e\u00edvan\u00fd v\u00fd\u017eivov\u00fd pl\u00e1n<\/strong>, ale to nie je to, \u010do potrebujete.<\/p>\n<hr \/>\n<p style=\"text-align: left;\"><span style=\"color: #339966;\"><em>Metabolicky aj fyziologicky je va\u0161e telo unik\u00e1tne.<\/em><\/span><\/p>\n<hr \/>\n<p style=\"text-align: left;\">\u010co funguje na niekoho in\u00e9ho, <strong>nemus\u00ed plati\u0165<\/strong> aj pre v\u00e1s. Porozumie\u0165 ako va\u0161e telo pracuje a objavi\u0165 va\u0161e v\u00fd\u017eivov\u00e9 potreby s\u00fa d\u00f4le\u017eit\u00e9 koncepty, ktor\u00e9 treba ma\u0165 na pam\u00e4ti <strong>pri zostavovan\u00ed va\u0161ej vlastnej nutri\u010dnej strat\u00e9gie<\/strong>.<\/p>\n<h3><span style=\"color: #800080;\">V\u0161etko je o kal\u00f3ri\u00e1ch<\/span><\/h3>\n<p style=\"text-align: left;\">Kal\u00f3rie s\u00fa v podstate<strong> nevyhnutn\u00e1 energia z jedla<\/strong>, ktor\u00fa telo vyu\u017e\u00edva na vykon\u00e1vanie ka\u017edodenn\u00fdch funkci\u00ed, ako d\u00fdchanie, regul\u00e1ciu v\u00e1\u0161ho b\u00fa\u0161enia srdca, tr\u00e1venie, a tak \u010falej. Po\u010det kal\u00f3ri\u00ed, ktor\u00e9 jedlo poskytuje z\u00e1vis\u00ed na jeho povahe. Ka\u017ed\u00e9 jedlo je <strong>kombin\u00e1ciou sacharidov, bielkov\u00edn a tuku<\/strong>. Kolekt\u00edvne to naz\u00fdvame <strong>&#8220;makronutrienty&#8221;.<\/strong><\/p>\n<p style=\"text-align: left;\">Ka\u017ed\u00fd vy\u017eaduje <strong>minim\u00e1lny po\u010det kal\u00f3ri\u00ed<\/strong> na fungovanie. Tento minim\u00e1lny po\u010det je naz\u00fdvan\u00fd<strong> baz\u00e1lny metabolizmus (BMR)<\/strong> a m\u00f4\u017ee by\u0165 ovplyvnen\u00fd mno\u017estvom chudej svalovej hmoty, ktor\u00fa m\u00e1te. Celkov\u00fd po\u010det kal\u00f3ri\u00ed, ktor\u00e9 va\u0161e telo vyu\u017e\u00edva na dennej b\u00e1ze je<strong> s\u00fa\u010det v\u00e1\u0161ho BMR a dodato\u010dn\u00fdch kal\u00f3ri\u00ed<\/strong> vyu\u017e\u00edvan\u00fdch pri ch\u00f4dzi, st\u00e1t\u00ed, span\u00ed, cvi\u010den\u00ed, \u0161of\u00e9rovan\u00ed a dokonca aj pri smiechu. Spolu to vytv\u00e1ra <strong>celkov\u00fd energetick\u00fd v\u00fddaj (TEE)<\/strong> alebo mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 denne potrebujete.<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"strava uk\u00e1\u017ekov\u00fd jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/LSF-TIPS-1-1.jpg\" alt=\"strava uk\u00e1\u017ekov\u00fd jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">Ka\u017ed\u00e9ho TEE je mierne odli\u0161n\u00e9, tak\u017ee di\u00e9ta, ktor\u00e1 funguje pre va\u0161u najlep\u0161iu priate\u013eku nemus\u00ed fungova\u0165 u v\u00e1s. Vo v\u0161eobecnosti <strong>mu\u017ei maj\u00fa vy\u0161\u0161ie TEE ako \u017eeny<\/strong>, preto\u017ee maj\u00fa viac svalovej hmoty.<\/p>\n<h3><span style=\"color: #800080;\">Makronutrienty, bejby!<\/span><\/h3>\n<p style=\"text-align: left;\">Tri makronutrienty s\u00fa: bielkoviny, sacharidy a tuk. Spolu <strong>tvoria v\u0161etky kal\u00f3rie<\/strong> v jedle, ktor\u00e9 jete. S\u00fa d\u00f4le\u017eit\u00e9 pre rozli\u0161ovanie v\u00e1\u0161ho tela, preto\u017ee ka\u017ed\u00fd m\u00e1 in\u00fa \u00falohu.<\/p>\n<h4><span style=\"color: #ff6600;\">Bielkoviny alebo prote\u00edny<\/span><\/h4>\n<p style=\"text-align: left;\">Bielkoviny s\u00fa <strong>d\u00f4le\u017eit\u00fdm komponentom<\/strong> pre budovanie chudej svalovej hmoty a transform\u00e1cie v\u00e1\u0161ho tela. Nie, ak budete jes\u0165 v\u00e4\u010d\u0161ie mno\u017estvo bielkov\u00edn, <strong>nebudete ma\u0165 razom v\u00e4\u010d\u0161ie svaly.<\/strong> Av\u0161ak, vypracovanie chud\u00fdch svalov je nevyhnutn\u00e9 pre takzvan\u00fd &#8220;vypracovan\u00fd&#8221; vzh\u013ead,ktor\u00fd chc\u00fa v\u0161etci dosiahnu\u0165. Prote\u00edny <strong>s\u00fa tvoren\u00e9 aminokyselinami<\/strong>, ktor\u00e9 s\u00fa stavebn\u00e9 bloky tela pre mnoho funkci\u00ed, vr\u00e1tane vytv\u00e1rania svalov\u00fdch bielkov\u00edn.<\/p>\n<p style=\"text-align: left;\">Zdv\u00edhanie z\u00e1va\u017eia sp\u00f4sobuje stres a po\u0161kodenie vn\u00fatri svalov\u00fdch vl\u00e1kien, ktor\u00e9 n\u00e1sledne potrebuj\u00fa by\u0165 uzdraven\u00e9. Tento <strong>rozpad svalov (katabolizmus)<\/strong> po\u010das cvi\u010denia a <strong>obnova (anabolizmus)<\/strong> po\u010das oddychu v\u00e1m pom\u00f4\u017eu sta\u0165 sa silnej\u0161ou a \u010dasom aj viac fit.<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov bielkoviny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11.jpg\" alt=\"jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov bielkoviny\" \/><\/p>\n<p style=\"text-align: left;\">V\u0161eobecn\u00fdm vod\u00edtkom pre pr\u00edjem bielkov\u00edn akt\u00edvneho jedinca je<strong> okolo 1 gram na 0,45 kg telesnej v\u00e1hy<\/strong>. Ak v\u00e1\u017eite 61 k\u00edl, mali by ste sa usilova\u0165 zjes\u0165 pribli\u017ene 135g bielkov\u00edn. Ke\u010f\u017ee je n\u00e1ro\u010dn\u00e9 konzumova\u0165 tak ve\u013ea bielkov\u00edn v dvoch alebo troch jedl\u00e1ch, \u013eudia maj\u00fa <strong>tendenciu rozdeli\u0165 to do viacer\u00fdch jed\u00e1l<\/strong> a uisti\u0165 sa, \u017ee nejak\u00e1 forma bielkov\u00edn sprev\u00e1dza ka\u017ed\u00e9 jedlo.<\/p>\n<p style=\"text-align: left;\"><strong>Ka\u017ed\u00fd gram bielkov\u00edn poskytuje 4 kal\u00f3rie. <\/strong>Dobr\u00e9 zdroje bielkov\u00edn:<\/p>\n<p>\u2022 Chud\u00e9 m\u00e4so<br \/>\n\u2022 Vajcia<br \/>\n\u2022 Mlieko<br \/>\n\u2022 Gr\u00e9cky jogurt<br \/>\n\u2022 <a title=\"quinoa\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\">Quinoa<\/a><br \/>\n\u2022 Orechy<br \/>\n\u2022 Fazu\u013ea<br \/>\n\u2022 S\u00f3ja<\/p>\n<h4><span style=\"color: #ff6600;\">Tuky<\/span><\/h4>\n<p style=\"text-align: left;\"><strong>\u00daboh\u00fd tuk:<\/strong> tak nepochopen\u00fd a zanedb\u00e1van\u00fd. Tuk v strave m\u00e1 zl\u00fa reput\u00e1ciu kv\u00f4li hlavn\u00fdm bodom <strong>\u0161t\u00fadie z 80-tych rokov<\/strong>, ktor\u00e1 ve\u013emi chybne uzavrela, \u017ee tuky v potrave podporuj\u00fa v\u00fdskyt infarktu a \u010fal\u0161\u00edch chor\u00f4b. V\u00fdsledkom toho je, \u017ee vl\u00e1da podporuje jedenie tak mal\u00e9ho mno\u017estva tuku, ako je len mo\u017en\u00e9 a korpor\u00e1cie valcuj\u00fa <strong>potravinami bez tuku<\/strong> alebo so zn\u00ed\u017een\u00fdm obsahom tuku, aby<strong> zachr\u00e1nili ka\u017ed\u00e9ho pred exploduj\u00facim srdcom<\/strong>.<\/p>\n<p style=\"text-align: left;\">V skuto\u010dnosti si tuky vy\u017eaduj\u00fa <strong>opr\u00e1vnen\u00e9 miesto na va\u0161om tanieri,<\/strong> s\u00fa neoddelite\u013enou s\u00fa\u010das\u0165ou pre udr\u017eanie optim\u00e1lneho zdravia. Nakoniec, s\u00fa to makronutrienty, ktor\u00e9 telo potrebuje pre fungovanie. <strong>Esenci\u00e1lne mastn\u00e9 kyseliny (EFA)<\/strong> ako omega-6 a<strong> omega-3<\/strong> v\u00e1m pom\u00e1haj\u00fa udr\u017ea\u0165 pocit plnosti, odpru\u017euj\u00fa \u017eivotne d\u00f4le\u017eit\u00e9 org\u00e1ny, pom\u00e1haj\u00fa pri absorpcii vitam\u00ednov rozpustn\u00fdch v tukoch, udr\u017euj\u00fa spr\u00e1vne mozgov\u00e9 kogn\u00edcie a v\u00fdvoj a poskytuj\u00fa mnoho \u010fal\u0161\u00edch v\u00fdhod.<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov tuky\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/21.jpg\" alt=\"jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov tuky\" \/><\/p>\n<p style=\"text-align: left;\">Jedin\u00e9 tuky, <strong>ktor\u00fdm by ste sa mali vyhn\u00fa\u0165, s\u00fa transtuky<\/strong>, ktor\u00e9 potravin\u00e1rsky priemysel vyu\u017e\u00edva na pred\u013a\u017eenie trvanlivosti. Pozrite sa na etiketu potraviny \u010di na nej nen\u00e1jdete nejak\u00fa formu &#8220;stu\u017een\u00fdch olejov&#8221;, \u010do okam\u017eite ozna\u010duje produkt ako nie\u010do, \u010do by ste nemali jes\u0165. Prij\u00edmajte tuky z potrav\u00edn, ale vyho\u010fte transtuky!<\/p>\n<p style=\"text-align: left;\">A \u010do viac, tuky <strong>v\u00e1s neurobia tu\u010dn\u00fdmi.<\/strong> Predstava, \u017ee po\u017eit\u00fd tuk sa r\u00fdchlo zabuduje do va\u0161ich vl\u00e1kien je d\u00e1vno vyvr\u00e1ten\u00e9. N\u00e1rast v\u00e1hy je norm\u00e1lne pripisovan\u00fd konzum\u00e1cii pr\u00edli\u0161 ve\u013ek\u00e9ho mno\u017estva kal\u00f3ri\u00ed, teda v\u00e4\u010d\u0161ieho mno\u017estva ako va\u0161e telo dok\u00e1\u017ee zu\u017eitkova\u0165.<\/p>\n<p style=\"text-align: left;\"><strong>Ka\u017ed\u00fd gram tuku poskytuje 9 kal\u00f3ri\u00ed. <\/strong>Vhodn\u00e9 zdroje tukov:<\/p>\n<p>\u2022 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\">Avok\u00e1do<\/a><br \/>\n\u2022 Kokosov\u00fd olej<br \/>\n\u2022 Olivov\u00fd olej<br \/>\n\u2022 <a title=\"orechy\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\">Orechy<\/a><br \/>\n\u2022 Zdrav\u00e9 maslo<\/p>\n<h4><span style=\"color: #ff6600;\">Sacharidy<\/span><\/h4>\n<p style=\"text-align: left;\">Sacharidy s\u00fa \u010fal\u0161\u00edm makronutrientom, ktor\u00fd <strong>zdie\u013ea zl\u00fa reput\u00e1ciu<\/strong> s tukmi. Napriek tomu, \u010do si mysl\u00ed mnoho \u013eud\u00ed, sacharidy nie s\u00fa diabol. Sacharidy predstavuj\u00fa <strong>v\u0161etky cukry<\/strong>, vr\u00e1tane jednomolekulov\u00fdch jednoduch\u00fdch cukrov a dvojit\u00fdch zlo\u017een\u00fdch cukrov. Ke\u010f s\u00fa dve alebo tri molekuly cukru zviazan\u00e9 spolu, tak <strong>vytv\u00e1raj\u00fa komplex sacharidov<\/strong> v jedl\u00e1ch, ako s\u00fa zemiaky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\">ovsen\u00e9 vlo\u010dky<\/a>, brokolica a nespo\u010detn\u00e9 mno\u017estvo zeleniny.<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov sacharidy\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/13_1.jpg\" alt=\"jed\u00e1lni\u010dek pre \u017eeny na chudnutie a rast svalov sacharidy\" \/><\/p>\n<p style=\"text-align: left;\">V\u00e4\u010d\u0161ina va\u0161ich sacharidov by mala poch\u00e1dza\u0165 z t\u00fdchto <strong>komplexn\u00fdch sacharidov<\/strong>, preto\u017ee im trv\u00e1 trochu dlh\u0161ie, k\u00fdm sa str\u00e1via, budete <strong>sa c\u00edti\u0165 pln\u0161ia<\/strong> dlh\u0161\u00ed \u010das, a <strong>nezvy\u0161uj\u00fa hladinu cukru<\/strong> tak r\u00fdchlo ako jednoduch\u00e9 cukry. Bonusom je, \u017ee komplexn\u00e9 sacharidy <strong>obsahuj\u00fa ve\u013ea nutri\u010dnej l\u00e1sky<\/strong> v podobe vitam\u00ednov, miner\u00e1lov a vl\u00e1kniny. Oboje, jednoduch\u00e9 aj komplexn\u00e9 sacharidy maj\u00fa miesto vo va\u0161ej strave, ale <strong>dlhotrvaj\u00faci \u00faspech<\/strong> pri riaden\u00ed hladiny krvn\u00e9ho cukru a v\u00e1hy m\u00f4\u017ee z\u00e1visie\u0165 na obmedzenom pr\u00edjme jednoduch\u00fdch cukrov.<\/p>\n<p style=\"text-align: left;\"><strong>Ka\u017ed\u00fd gram sacharidov poskytuje 4 kal\u00f3rie. <\/strong>Vhodn\u00e9 zdroje sacharidov:<\/p>\n<p>\u2022 Ovsen\u00e9 vlo\u010dky<br \/>\n\u2022 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\">Zelenina<\/a> ako brokolica, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\">\u0161pen\u00e1t<\/a>, zemiaky<br \/>\n\u2022 Ban\u00e1ny<br \/>\n\u2022 Lesn\u00e9 plody<br \/>\n\u2022 Hned\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\">ry\u017ea<\/a><br \/>\n\u2022 Jogurt<br \/>\n\u2022 N\u00edzkotu\u010dn\u00e9 mlieko<\/p>\n<h3 style=\"text-align: left;\"><span style=\"color: #800080;\">Mali by ste ma\u0165 n\u00edzky pr\u00edjem sacharidov, ak chcete zredukova\u0165 v\u00e1hu a schudn\u00fa\u0165?<\/span><\/h3>\n<p style=\"text-align: left;\">Jedno popul\u00e1rne odpor\u00fa\u010danie pre chudnutie je n\u00edzky pr\u00edjem sacharidov. Rozsah toho, \u010do sa pova\u017euje za n\u00edzky pr\u00edjem sa l\u00ed\u0161i individu\u00e1lne, ale vo v\u0161eobecnosti sa cie\u013e pohybuje <strong>v jeden\u00ed men\u0161ieho mno\u017estva ako 50-150 gramov<\/strong> za de\u0148. 50 gramov sacharidov je pribli\u017ene jedna \u0161\u00e1lka obiln\u00fdch otr\u00fab alebo dva krajce chleba. Nie je zlo\u017eit\u00e9 splni\u0165 tento cie\u013e v jednom jedle alebo dokonca snacku. Aby ste nahradili zvyk neust\u00e1leho pojedania sacharidov, mali by ste zahrn\u00fa\u0165 <strong>v\u00e4\u010d\u0161ie mno\u017estv\u00e1 dobr\u00fdch tukov a bielkov\u00edn do stravy.<\/strong><\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"spr\u00e1vna strava pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/7.jpg\" alt=\"spr\u00e1vna strava pre \u017eeny\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">Zatia\u013e, \u010do mnoho \u013eud\u00ed je z\u00e1stancom jedenia <strong>n\u00edzko-kalorickej stravy pre chudnutie<\/strong>, nie je to v\u017edy ide\u00e1lne. Chudnutie m\u00f4\u017ee najsk\u00f4r prebieha\u0165 hladko, ale chronicky <strong>n\u00edzky pr\u00edjem sacharidov<\/strong> m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>negat\u00edvny pr\u00fad \u00fa\u010dinkov<\/strong> v dlhodobom mer\u00edtku. \u017densk\u00fd jemne vyv\u00e1\u017een\u00fd hormon\u00e1lny syst\u00e9m m\u00f4\u017ee by\u0165 naru\u0161en\u00fd n\u00edzkou dostupnos\u0165ou sacharidov, a to m\u00f4\u017ee sp\u00f4sobi\u0165 nechcen\u00e9 ved\u013eaj\u0161ie efekty, ako <strong>stratu hustoty kost\u00ed a chronick\u00fa sp\u00e1nkov\u00fa depriv\u00e1ciu<\/strong>. Niektor\u00e9 \u017eeny na n\u00edzko-sacharidovej di\u00e9te m\u00f4\u017eu ma\u0165 <strong>pozastaven\u00fa alebo nepravideln\u00fa peri\u00f3du<\/strong>, preto\u017ee telo vn\u00edma chronicky n\u00edzku hladinu energie ako <strong>hladovanie a stres.<\/strong><\/p>\n<p style=\"text-align: left;\"><strong> <\/strong><\/p>\n<p style=\"text-align: left;\">To znamen\u00e1, \u017ee niektor\u00fdm \u017een\u00e1m sa m\u00f4\u017ee dari\u0165 na n\u00edzkosacharidovej di\u00e9te. Akv\u0161ak chcete experimentova\u0165 s n\u00edzkym pr\u00edjmom sacharidov, je d\u00f4le\u017eit\u00e9, aby ste <strong>sledovali ve\u013emi pozorne odpove\u010f<\/strong> v\u00e1\u0161ho tela.<\/p>\n<h3><span style=\"color: #800080;\">V\u00e1\u0161 telesn\u00fd typ a strava<\/span><\/h3>\n<p style=\"text-align: left;\">Pomer ko\u013eko kal\u00f3ri\u00ed z\u00edskate z bielkov\u00edn, sacharidov a tukov je<strong> d\u00f4le\u017eit\u00fd pre va\u0161e telesn\u00e9 zlo\u017eenie<\/strong>. V\u0161eobecn\u00e9 zlo\u017eenie makronutrientov je rozdelen\u00e9 na <strong>40% sacharidov, 30% tukov a 30% prote\u00ednov<\/strong>, ale tento pomer nemus\u00ed fungova\u0165 pre ka\u017ed\u00e9ho. Pre presnej\u0161\u00ed osobn\u00fd makronutrientov\u00fd pomer je dobr\u00e9 zisti\u0165,<strong> ak\u00fd ste telesn\u00fd typ<\/strong>. Individu\u00e1lny telesn\u00fd typ je viac ako stavba tela, poskytuje to rozhoduj\u00face inform\u00e1cie o tom, ako va\u0161e telo<strong> odpoved\u00e1 a sprac\u00fava makronutrienty.<\/strong><\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"telesn\u00fd typ \u017eeny ektomorf, mezomorf a endomorf\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/8.jpg\" alt=\"telesn\u00fd typ \u017eeny ektomorf, mezomorf a endomorf\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">Telesn\u00e9 typy s\u00fa klasifikovan\u00e9<strong> v troch kateg\u00f3ri\u00e1ch<\/strong>:<\/p>\n<h4><span style=\"color: #ff6600;\">EKTOMORFN\u00dd TYP:<\/span><\/h4>\n<p>\u2022 Vo v\u0161eobecnosti s\u00fa \u013eudia s ektomorfn\u00fdm typom telesnej stavby chud\u00ed, s men\u0161ou kostnou \u0161trukt\u00farou a kon\u010datinami, maj\u00fa r\u00fdchly metabolizmus a dok\u00e1\u017eu tolerova\u0165 v\u00e4\u010d\u0161ie mno\u017estvo sacharidov.<\/p>\n<p>\u2022 Vyzeraj\u00fa ako be\u017eci na dlh\u00e9 trate.<\/p>\n<p>\u2022 Odpor\u00fa\u010dan\u00fd pomer makronutrientov: <strong>50% sacharidy, 30% bielkoviny, 20% tuk.<\/strong><\/p>\n<h4><span style=\"color: #ff6600;\">MEZOMORFN\u00dd TYP:<\/span><\/h4>\n<p>\u2022 Mezomorfn\u00fd typ m\u00e1 tendenciu zobra\u0165 si to najlep\u0161ie z oboch svetov. Maj\u00fa stredn\u00fa kostn\u00fa \u0161trukt\u00faru a vyzeraj\u00fa atleticky.<\/p>\n<p>\u2022 Vyzeraj\u00fa ako kulturisti, gymnasti.<\/p>\n<p>\u2022 Odpor\u00fa\u010dan\u00fd pomer makronutrientov: <strong>40% sacharidy, 30% bielkoviny, 20% tuk.<\/strong><\/p>\n<h4><span style=\"color: #ff6600;\">ENDOMORFN\u00dd TYP:<\/span><\/h4>\n<p>\u2022 Endomorfn\u00fd typ je stavan\u00fd tak, aby bol v\u00e4\u010d\u0161\u00ed a silnej\u0161\u00ed. Maj\u00fa v\u00e4\u010d\u0161iu kostn\u00fa \u0161trukt\u00faru pre silu. Kv\u00f4li ich ve\u013ekosti funguj\u00fa lep\u0161ie na vy\u0161\u0161om pr\u00edjme tukov a ni\u017e\u0161om pr\u00edjme sacharidov.<\/p>\n<p>\u2022 Vyzeraj\u00fa ako powerliftery.<\/p>\n<p>\u2022 Odpor\u00fa\u010dan\u00fd pomer makronutrientov: <strong>25% sacharidov, 35% bielkov\u00edn, 40% tukov.<\/strong><\/p>\n<p style=\"text-align: left;\">\u013dudia len zriedka presne pasuj\u00fa do t\u00fdchto r\u00e1mcov. \u010casto disponuj\u00fa <strong>zmie\u0161an\u00fdmi charakteristikami.<\/strong><\/p>\n<h3><span style=\"color: #800080;\">Kontrola porci\u00ed<\/span><\/h3>\n<p style=\"text-align: left;\">Po\u010d\u00edtanie kal\u00f3ri\u00ed je popul\u00e1rna technika pri sledovan\u00ed ve\u013ekosti porci\u00ed a mno\u017estva kal\u00f3ri\u00ed v nich. Toto punti\u010dk\u00e1rske zaznamen\u00e1vanie denn\u00e9ho pr\u00edjmu m\u00e1 isto svoje v\u00fdhody, ale <strong>kto sa chce dr\u017ea\u0165 tabuliek po cel\u00fd \u017eivot?<\/strong><\/p>\n<p style=\"text-align: left;\">Po\u010d\u00edtanie kal\u00f3ri\u00ed by nemalo by\u0165 celo\u017eivotn\u00fdm \u00fasil\u00edm. Jednoducho to <strong>nefunguje efekt\u00edvne z dlhodob\u00e9ho h\u013eadiska<\/strong>. \u0160t\u00fadie ukazuj\u00fa, \u017ee po\u010d\u00edtanie kal\u00f3ri\u00ed je n\u00e1chyln\u00e9 k nepresnosti, a to <strong>a\u017e do 25%<\/strong>, dokonca aj ke\u010f trikr\u00e1t prer\u00e1tate va\u0161e v\u00fdpo\u010dty a zdroje. Tento rozpor vznik\u00e1 <strong>z chybn\u00fdch meran\u00ed na etiket\u00e1ch jed\u00e1<\/strong>l, ve\u013ekosti porci\u00ed a meran\u00ed, ktor\u00e9 je nemo\u017en\u00e9 opakova\u0165 d\u00f4sledne, \u010falej z odli\u0161nej kvality tela a cel\u00e9ho radu dohadov.<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kontrola porci\u00ed, ko\u013eko m\u00e1m toho zjes\u0165?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fresh-salad-meal-fitness-fair_D8_08-07-15.png\" alt=\"kontrola porci\u00ed, ko\u013eko m\u00e1m toho zjes\u0165?\" width=\"600\" \/><\/p>\n<p style=\"text-align: left;\">Viac zvl\u00e1dnute\u013en\u00e1 cesta ako sledova\u0165 va\u0161e stravovacie n\u00e1vyky je<strong> identifikova\u0165<\/strong> <strong>rozumn\u00fa ve\u013ekos\u0165 porci\u00ed<\/strong>. Mnoho re\u0161taur\u00e1cii v\u00e1m pod\u00e1va vrchovat\u00e9 kopy jedla odvol\u00e1vaj\u00fac sa na v\u00e1\u0161 ekonomick\u00fd kompas. <strong>Viac jedla<\/strong> znamen\u00e1 vy\u0161\u0161iu hodnotu va\u0161ich pe\u0148az\u00ed, spr\u00e1vne? Za viac vypr\u00e1\u017ean\u00e9ho kura\u0165a a kreviet pre va\u0161e pote\u0161enie zaplat\u00edte aj niekde inde, <strong>napr\u00edklad v oblasti v\u00e1\u0161ho p\u00e1su<\/strong>. \u017dia\u013e, nie je to iba v re\u0161taur\u00e1ci\u00e1ch. \u013dudia si na taniere nakladaj\u00fa jedlo kopcovito dokonca aj doma.<\/p>\n<p style=\"text-align: left;\">\u0160t\u00fadie uk\u00e1zali, \u017ee pri enormne ve\u013ekej porcii jedla \u013eudia ignoruj\u00fa vn\u00fatorn\u00e9 syst\u00e9my s\u00fdtosti a zjedia aj posledn\u00e9 s\u00fasto dlho po tom, \u010do <strong>sa &#8220;c\u00edtia&#8221; pln\u00ed<\/strong>, a to bez toho, aby to zistili.<\/p>\n<h4><span style=\"color: #ff6600;\">Pomocn\u00e1 ruka pri kontrole porci\u00ed<\/span><\/h4>\n<p style=\"text-align: left;\">Jes\u0165 a\u017e pokia\u013e sa nec\u00edtite pln\u00e1 nie je v\u017edy najlep\u0161ia cesta. Namiesto toho odpor\u00fa\u010dame pou\u017ei\u0165 <strong>pohodlnej\u0161\u00ed a personalizovan\u00fd merac\u00ed n\u00e1stroj<\/strong>, ktor\u00fdm disponujete: <strong>va\u0161e ruky.<\/strong><\/p>\n<p style=\"text-align: left;\"><strong> <\/strong><\/p>\n<p style=\"text-align: left;\"><strong><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"spr\u00e1vna porcia pod\u013ea ruky\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/palm.jpg\" alt=\"spr\u00e1vna porcia pod\u013ea ruky\" width=\"600\" \/><\/strong><\/p>\n<p style=\"text-align: left;\"><strong> <\/strong><\/p>\n<p>\u2022 Pou\u017eite va\u0161u dla\u0148 na ur\u010denie pr\u00edjmu bielkov\u00edn.<br \/>\n\u2022 Pou\u017eite svoju p\u00e4s\u0165 na ur\u010denie zeleniny.<br \/>\n\u2022 Pou\u017eite svoju p\u00e4s\u0165 na ur\u010denie pr\u00edjmu sacharidov.<br \/>\n\u2022 Pou\u017eite palec na ur\u010denie tukov.<\/p>\n<p style=\"text-align: left;\">Ak by ste mali konzumova\u0165 4 jedl\u00e1 denne, v\u0161eobecne odpor\u00fa\u010dan\u00e1 porcia v ka\u017edom jedle by mala vyzera\u0165 nejak takto.<\/p>\n<p style=\"text-align: left;\"><strong>Ektomorfn\u00fd typ:<\/strong><\/p>\n<p>\u2022 2 hrste sacharidov<br \/>\n\u2022 1 dla\u0148 prote\u00ednov<br \/>\n\u2022 1 p\u00e4s\u0165 zeleniny<br \/>\n\u2022 1\/2 palca tukov<\/p>\n<p style=\"text-align: left;\"> <img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"spr\u00e1vna porcia pod\u013ea ruky\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Precision-Nutrition_Palm-Sized-Portions_Cauliflower-Example_Female.jpg\" alt=\"spr\u00e1vna porcia pod\u013ea ruky\" width=\"600\" \/><\/p>\n<p><strong>Mezomorfn\u00fd typ:<\/strong><\/p>\n<p>\u2022 1 hrs\u0165 sacharidov<br \/>\n\u2022 1 dla\u0148 bielkov\u00edn<br \/>\n\u2022 1 p\u00e4s\u0165 zeleniny<br \/>\n\u2022 1 palec tukov<\/p>\n<p style=\"text-align: left;\"><strong>Endomorfn\u00fd typ:<\/strong><\/p>\n<p>\u2022 1\/2 hrste sacharidov<br \/>\n\u2022 1 dla\u0148 bielkov\u00edn<br \/>\n\u2022 1 p\u00e4s\u0165 zeleniny<br \/>\n\u2022 2 palce tukov<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"ako \u010dasto jes\u0165?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/bigstock-Woman-Eats-Night-Stole-The-Ref-94432655.jpg\" alt=\"ako \u010dasto jes\u0165?\" width=\"600\" \/>\n<p style=\"text-align: left;\">Toto s\u00fa dobr\u00e9 v\u0161eobecn\u00e9 ukazovatele, preto\u017ee <strong>va\u0161e ruky s\u00fa proporciou ve\u013ekosti v\u00e1\u0161ho tela<\/strong>. Bu\u010fte flexibiln\u00e1 a prisp\u00f4sobte svoje porcie k tomu, <strong>ako sa c\u00edtite a ako vyzer\u00e1te<\/strong>. Napr\u00edklad, ak ste nabrali nechcen\u00fa hmotnos\u0165, vysk\u00fa\u0161ajte obmedzi\u0165 v\u00e1\u0161 pr\u00edjem sacharidov a polovicu hrste na jedno jedlo a v\u00e1\u0161 pr\u00edjem tuku na polovicu v\u00e1\u0161ho palca.<\/p>\n<h3><span style=\"color: #800080;\">Frekvencia jed\u00e1l<\/span><\/h3>\n<p style=\"text-align: left;\">\u010ci u\u017e po\u010das d\u0148a skonzumujete<strong> ve\u013ea mal\u00fdch jed\u00e1l alebo zhltnete v\u0161etko jedlo<\/strong> v dvoch jedl\u00e1ch denne, frekvencia stravovania by sa mala to\u010di\u0165 okolo v\u00e1\u0161ho harmonogramu pod\u013ea toho, \u010do v\u00e1m vyhovuje. Ke\u010f budete jes\u0165 <strong>spr\u00e1vne potraviny v spr\u00e1vnych mno\u017estv\u00e1ch<\/strong>, tak to, kedy jete je vecou va\u0161ich preferenci\u00ed.<\/p>\n<p><em>Pr\u00edklad jed\u00e1lni\u010dka na jeden de\u0148 pre \u017eenu mezomorfn\u00e9ho typu s v\u00e1hou 56 kg: <\/em><\/p>\n<p style=\"text-align: left;\"><strong>\u2022 Ra\u0148ajky: <\/strong>5 vaje\u010dn\u00fdch bielok, 1\/2 \u0161\u00e1lky ovsen\u00fdch vlo\u010diek<\/p>\n<p style=\"text-align: left;\"><strong>\u2022 Desiata:<\/strong> prote\u00ednov\u00fd n\u00e1poj &#8211; 1\/2 odmerky s vodou, stredne ve\u013ek\u00e9 jablko<\/p>\n<p style=\"text-align: left;\"><strong>\u2022 Obed: <\/strong>113 g chud\u00e9ho m\u00e4sa, 1\/3 \u0161\u00e1lky hnedej ry\u017ee, \u0161\u00e1lka zelenej zeleniny<\/p>\n<p style=\"text-align: left;\"><strong>\u2022 Po tr\u00e9ningu: <\/strong>prote\u00ednov\u00fd n\u00e1poj &#8211; 1 odmerka s vodou, 28 g orechov, ban\u00e1n<\/p>\n<p style=\"text-align: left;\"><strong>\u2022 Ve\u010dera:<\/strong> 113 g chud\u00e9ho m\u00e4sa, \u0161\u00e1lka zelenej zeleniny, 1\/3 avok\u00e1da<\/p>\n<p style=\"text-align: left;\"><strong>\u2022 Snack:<\/strong> prote\u00ednov\u00fd n\u00e1poj &#8211; 1 odmerka s vodou, ara\u0161idov\u00e9 alebo mand\u013eov\u00e9 maslo &#8211; 1 polievkov\u00e1 ly\u017eica<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Vyzivove_doplnky_pre_zeny\"><\/span><span style=\"color: #339966;\">V\u00fd\u017eivov\u00e9 doplnky pre \u017eeny<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\">V prvom rade by mala va\u0161a strava obsahova\u0165 v\u0161etky potraviny. Av\u0161ak niekedy nem\u00f4\u017eete dosta\u0165 v\u0161etky <strong>nevyhnutn\u00e9 \u017eiviny z jedla<\/strong>, aj ke\u010f si mysl\u00edte, \u017ee va\u0161a strava je perfektn\u00e1. To je moment, kedy nastupuj\u00fa na rad doplnky. Doplnky v\u00fd\u017eivy <strong>by mali doplni\u0165 va\u0161u pestr\u00fa stravu<\/strong>, nikdy by nemali by\u0165 n\u00e1hradou za nie\u010do, \u010do z\u00e1merne vynech\u00e1vate.<\/p>\n<h3><span style=\"color: #800080;\">Z\u00e1kladn\u00e9 doplnky v\u00fd\u017eivy pre \u017eeny<\/span><\/h3>\n<p style=\"text-align: left;\">Vieme, \u017ee zoznam dostupn\u00fdch doplnkov je dlh\u00fd a m\u00e4t\u00faci. Tu s\u00fa<strong> tri z\u00e1kladn\u00e9 produkty<\/strong>, ktor\u00e9 by mala ka\u017ed\u00e1 zdrav\u00e1 \u017eena u\u017e\u00edva\u0165 bez oh\u013eadu na svoju fitness \u00farove\u0148.<\/p>\n<h4><span style=\"color: #ff6600;\">Multivitam\u00edn<\/span><\/h4>\n<p style=\"text-align: left;\">Z\u00e1kladn\u00fd multivitam\u00edn poskytuje pln\u00fd rozsah \u017eiv\u00edn, ktor\u00e9 va\u0161e telo potrebuje. R\u00f4zne d\u00e1vky ka\u017edej \u017eiviny sa m\u00f4\u017eu l\u00ed\u0161i\u0165 od zna\u010dky k zna\u010dke. Av\u0161ak, stoj\u00ed za zmienku, \u017ee existuj\u00fa <strong><a title=\"multivitam\u00edn\" href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\" target=\"_blank\" rel=\"noopener noreferrer\">multivitam\u00edny<\/a> \u0161peci\u00e1lne pre \u017eeny<\/strong>. Sme n\u00e1chyln\u00e9 k nedostatku \u017eiv\u00edn, ako kyselina listov\u00e1, vitam\u00edn B12 a \u017eelezo.<\/p>\n<h4><span style=\"color: #ff6600;\">Ryb\u00ed olej alebo omega-3 mastn\u00e9 kyseliny<\/span><\/h4>\n<p>Ryb\u00ed olej alebo <a title=\"omega-3 mastn\u00e9 kyseliny\" href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 mastn\u00e9 kyseliny<\/a> s\u00fa v\u0161eobecne bezpe\u010dn\u00e9 pre ka\u017ed\u00e9ho. \u0160t\u00fadia za \u0161t\u00fadiou podporuje v\u00fdhody vy\u0161\u0161ej hladiny omega-3 mastn\u00fdch kysel\u00edn v strave. D\u00f4le\u017eitej\u0161ie je, \u017ee ryb\u00ed olej n\u00e1m <strong>poskytuje EPA<\/strong> (kyselina eikosapentaenov\u00e1) a<strong> DHA<\/strong> (dokosahexaenov\u00e1 kyselina) mastn\u00e9 kyseliny, ktor\u00e9 hraj\u00fa hlavn\u00fa \u00falohu <strong>v kognit\u00edvnom zdrav\u00ed a v\u00fdvoji<\/strong>.<\/p>\n<p>V\u00fdskum nazna\u010duje, \u017ee DHA a EPA m\u00e1 <strong>pozit\u00edvne \u00fa\u010dinky<\/strong> na zn\u00ed\u017eenie rizika r\u00f4znych druhov rakoviny, pom\u00e1ha pri prevencii degenerat\u00edvnych chor\u00f4b mozgu, ako Alzheimerova choroba, <strong>potl\u00e1\u010da chronick\u00fd \u0161kodliv\u00fd z\u00e1pal<\/strong> a m\u00f4\u017ee dokonca zlep\u0161i\u0165 <strong>citlivos\u0165 na inzul\u00edn.<\/strong> Naozaj neexistuje \u017eiaden d\u00f4vod, pre\u010do neu\u017e\u00edva\u0165 ryb\u00ed olej.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"prote\u00edn pre \u017eeny tr\u00e9ningov\u00e1 biblia\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/article-2118409-08C5DFB1000005DC-145_1024x615_large.jpg\" alt=\"prote\u00edn pre \u017eeny tr\u00e9ningov\u00e1 biblia\" width=\"600\" \/>\n<h4><span style=\"color: #ff6600;\">Prote\u00edn pre \u017eeny<\/span><\/h4>\n<p>N\u00e1roky na <a title=\"prote\u00edny\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00edn<\/a> pre \u0165a\u017eko pracuj\u00face telo m\u00f4\u017eu by\u0165 ve\u013ek\u00e9, dokonca aj \u0165a\u017ek\u00e9 pre \u017eal\u00fadok, a to doslovne. Porcia 141 g kurac\u00edch p\u0155s <strong>obsahuje pribli\u017ene 30 g bielkov\u00edn<\/strong>. Pre \u017eenu s v\u00e1hou 59kg ma\u0165 dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn znamen\u00e1 skonzumova\u0165 denne viac ako 450 g kurac\u00edch p\u0155s.<\/p>\n<p>Namiesto hltania kura\u0165a za kura\u0165om je tu <a title=\"prote\u00edny\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00ednov\u00fd n\u00e1poj<\/a>, ktor\u00fd pon\u00faka <strong>25 g bielkov\u00edn v jednej d\u00e1vke<\/strong>, \u010do m\u00f4\u017ee by\u0165 dos\u0165 n\u00e1pomocn\u00e9. \u0160ejky pon\u00fakaj\u00fa pohodlie, chutia skvelo a m\u00f4\u017eu by\u0165 pou\u017eit\u00e9 v r\u00f4znych dezertoch, smoothie a receptoch, v\u010faka \u010domu zabezpe\u010dia vy\u0161\u0161iu d\u00e1vku bielkov\u00edn.<\/p>\n<h3><span style=\"color: #800080;\">Pokro\u010dil\u00e9 doplnky v\u00fd\u017eivy pre \u017eeny<\/span><\/h3>\n<p>Ke\u010f u\u017e si mysl\u00edte, \u017ee m\u00e1te <strong>zaveden\u00fd pravideln\u00fd vzor<\/strong> zdrav\u00e9ho stravovania a dop\u013a\u0148ania suplementov, tak mo\u017eno chcete zv\u00e1\u017ei\u0165 pokro\u010dilej\u0161ie v\u00fdkonnostn\u00e9 doplnky <strong>pre podporu va\u0161ich fitness cie\u013eov<\/strong>.<\/p>\n<h4><span style=\"color: #ff6600;\">BCAA &#8211; aminokyseliny s rozvetven\u00fdm re\u0165azcom<\/span><\/h4>\n<p>Tak ako bielkoviny tvoria z\u00e1kladn\u00e9 stavebn\u00e9 bloky svalov, tak aminokyseliny s rozvetven\u00fdm re\u0165azcom (BCAA) s\u00fa <strong>esenci\u00e1lne stavebn\u00e9 bloky bielkov\u00edn<\/strong>. Tri zlo\u017eky <a title=\"BCAA\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a> s\u00fa leuc\u00edn, izoleuc\u00edn a val\u00edn. Tieto tri aminokyseliny poskytuj\u00fa z\u00e1klad pre <strong>bielkovinov\u00fa synt\u00e9zu<\/strong> a v\u00fdskumy ukazuj\u00fa, \u017ee konzum\u00e1cia bc\u00e1\u010dok pred tr\u00e9ningom m\u00f4\u017ee <strong>zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn<\/strong> v svalov\u00fdch vl\u00e1knach a<strong> zlep\u0161i\u0165 zotavovanie po tr\u00e9ningu<\/strong>.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"protein pre \u017eeny tr\u00e9ningov\u00e1 biblia\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/article-protein_designed_for_women.jpg\" alt=\"protein pre \u017eeny tr\u00e9ningov\u00e1 biblia\" width=\"600\" \/>\n<p>BCAA s\u00fa tie\u017e n\u00edzko-kalorick\u00e1 a n\u00edzko-sacharidov\u00e1 alternat\u00edva k \u0161portov\u00fdm drinkom. Pridan\u00edm <a title=\"BCAA\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>5 g BCAA<\/strong><\/a> v \u010dase tr\u00e9ningu alebo okolo tr\u00e9ningu, m\u00f4\u017ee pom\u00f4c\u0165 <strong>redukova\u0165 rozpad svalov<\/strong> a podpori\u0165 zotavenie svalov a ich obnovu.<\/p>\n<h4><span style=\"color: #ff6600;\">Probiotik\u00e1<\/span><\/h4>\n<p>Ka\u017ed\u00fd z n\u00e1s m\u00e1 v za\u017e\u00edvacom trakte bili\u00f3ny bakt\u00e9ri\u00ed. Dobr\u00e9 bakt\u00e9rie pom\u00e1haj\u00fa v\u00e1\u0161mu telu t<strong>r\u00e1vi\u0165 jedlo a absorbova\u0165 \u017eiviny<\/strong> efekt\u00edvnej\u0161ie. Probiotik\u00e1 s\u00fa pre va\u0161u fl\u00f3ru prospe\u0161n\u00e9, a m\u00f4\u017eete ich n\u00e1js\u0165 pod n\u00e1zvom Lactobacillus a Bifidobacterium <strong>na etiket\u00e1ch<\/strong> jogurtov, kef\u00edre, fermentovan\u00fdch jedl\u00e1ch a na vysoko-kvalitn\u00fdch <strong>probiotick\u00fdch kapsul\u00e1ch<\/strong>. Uistite sa, \u017ee probiotik\u00e1 s\u00fa od overenej zna\u010dky.<\/p>\n<h4><span style=\"color: #ff6600;\">Vitam\u00edn D<\/span><\/h4>\n<p>Aj ke\u010f va\u0161e telo produkuje vitam\u00edn D, ke\u010f ste na slnku, tak <strong>ve\u013ek\u00e1 \u010das\u0165 popul\u00e1cie trp\u00ed jeho nedostatkom<\/strong>. Mo\u017eno patr\u00edte aj vy k tejto obrovskej skupine \u013eud\u00ed, a to najm\u00e4 vtedy, ak <strong>pracujete v kancel\u00e1rii<\/strong> alebo \u017eijete v regi\u00f3ne, kde sa slnko na v\u00e1s usmieva m\u00e1lokedy. Tento nedostatok ovplyv\u0148uje celkov\u00e9 zdravie a niektor\u00e9 \u0161t\u00fadie poukazuj\u00fa, \u017ee to m\u00f4\u017ee <strong>ovplyvni\u0165 \u0161portov\u00fd v\u00fdkon a zotavenie po cvi\u010den\u00ed.<\/strong> Ak nem\u00f4\u017eete prija\u0165 dostatok vitam\u00ednu D zo slnka alebo stravy, tak sk\u00faste prij\u00edma\u0165 <a title=\"vitam\u00edn D\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\">vitam\u00edn D vo forme v\u00fd\u017eivov\u00fdch doplnkov<\/a>.<\/p>\n<p>\u010co vy na to d\u00e1my? Sk\u00fasite sa riadi\u0165 touto tr\u00e9ningovou bibliou? Pevne ver\u00edme, \u017ee ste sa <strong>pri \u010d\u00edtan\u00ed nie\u010do nau\u010dili<\/strong> a vezmete si z tohto \u010dl\u00e1nku to najlep\u0161ie. V pr\u00edpade, \u017ee v\u00e1m bol tento \u010dl\u00e1nok n\u00e1pomocn\u00fd a p\u00e1\u010dil sa v\u00e1m, nev\u00e1hajte a pode\u013ete sa o\u0148 alebo <strong>ho podporte zdie\u013ean\u00edm. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ningov\u00e1 biblia pre \u017eeny: V\u0161etko, \u010do potrebujete vedie\u0165 o fitness, v\u00e1m na odpovie na ot\u00e1zky o fitnes, ako tr\u00e9ningov\u00fd pl\u00e1n pre \u017eeny, strava a v\u00fd\u017eivov\u00e9 doplnky.<\/p>\n","protected":false},"author":25,"featured_media":164899,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6127,6057,6055,6062],"filter_section":[],"filter_attribute":[13054,13880,13059,13048,13052,13066,13073,13888,13877,13068,13046,13050,13055,13881],"class_list":{"0":"post-168613","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-jedalnicek","9":"tag-rast-svalovej-hmoty","10":"tag-strava","11":"tag-trening","12":"filter_attribute-aminokyseliny","13":"filter_attribute-chudnutie-doplnky","14":"filter_attribute-gainery-a-sacharidy","15":"filter_attribute-motivacia","16":"filter_attribute-proteiny","17":"filter_attribute-rast-svalov","18":"filter_attribute-spanok","19":"filter_attribute-sport-a-cvicenie-lifestyle","20":"filter_attribute-sport-a-cvicenie-pri-chudnuti","21":"filter_attribute-sportovy-vykon","22":"filter_attribute-stravovanie","23":"filter_attribute-tipy-a-triky","24":"filter_attribute-vitaminy","25":"filter_attribute-zdravie-doplnky","26":"h-entry","27":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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