{"id":168693,"date":"2015-09-28T00:00:00","date_gmt":"2015-09-27T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/"},"modified":"2023-07-26T17:18:33","modified_gmt":"2023-07-26T15:18:33","slug":"ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/","title":{"rendered":"Ashley Hoffmann rad\u00ed ako si vypracova\u0165 neuverite\u013en\u00fd zadok"},"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\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/#1_Je_cas_na_trening_zadku_pod_napatim\" title=\"1. Je \u010das na tr\u00e9ning zadku pod nap\u00e4t\u00edm\">1. Je \u010das na tr\u00e9ning zadku pod nap\u00e4t\u00edm<\/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\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/#_2_Siroky_postoj_gulaty_zadok\" title=\"&nbsp;2.&nbsp;\u0160irok\u00fd postoj, gu\u013eat\u00fd zadok\">&nbsp;2.&nbsp;\u0160irok\u00fd postoj, gu\u013eat\u00fd zadok<\/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\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/#3_Zdvojnasobte_zabavu\" title=\"3. Zdvojn\u00e1sobte z\u00e1bavu\">3. Zdvojn\u00e1sobte z\u00e1bavu<\/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\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/#4_Spravna_vaha_pre_spravny_zisk\" title=\"4.&nbsp;Spr\u00e1vna v\u00e1ha pre spr\u00e1vny zisk\">4.&nbsp;Spr\u00e1vna v\u00e1ha pre spr\u00e1vny zisk<\/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\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/#5_Zahrievacie_serie_robia_zazraky\" title=\"5.&nbsp;Zahrievacie s\u00e9rie robia z\u00e1zraky\">5.&nbsp;Zahrievacie s\u00e9rie robia z\u00e1zraky<\/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\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/#6_Jedzte_v_zavislosti_na_vasich_cieloch\" title=\"6.&nbsp;Jedzte v z\u00e1vislosti na va\u0161ich cie\u013eoch\">6.&nbsp;Jedzte v z\u00e1vislosti na va\u0161ich cie\u013eoch<\/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\/ashley-hoffmann-radi-ako-si-vypracovat-neuveritelny-zadok\/#Trening_Ashley_Hoffmann\" title=\"Tr\u00e9ning Ashley Hoffmann\">Tr\u00e9ning Ashley Hoffmann<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Sami dobre viete, \u017ee <strong>ploch\u00e9 zadky s\u00fa u\u017e dlh\u0161iu dobu out<\/strong> a pr\u00e1ve naopak, krivky a svaly s\u00fa dne\u0161n\u00fdm ide\u00e1lom kr\u00e1sy. Gu\u013eat\u00fd zadok je dnes v kurze, a ak sa so svojim zadkom c\u00edtite odstr\u010den\u00e1, je najvy\u0161\u0161\u00ed \u010das rozh\u00fdba\u0165 telo s tipmi a tr\u00e9ningom od Ashley Hoffmann.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ashley Hoffmann je WBFF pro fitnesska a&nbsp;<strong>hrd\u00e1 majite\u013eka jedn\u00e9ho z&nbsp;najlep\u0161\u00edch zadkov<\/strong> v&nbsp;priemysle. Preto sa neboj\u00edme tvrdi\u0165, \u017ee pr\u00e1ve ona pozn\u00e1 vzorec , ktor\u00fd v\u00e1m pom\u00f4\u017ee pri budovan\u00ed perfektn\u00e9ho pozadia. Preto mil\u00e9 d\u00e1my, <strong>presta\u0148te u\u017e len t\u00fa\u017ei\u0165 po lep\u0161om zadku<\/strong> a za\u010dnite maka\u0165 na tom, aby ste si ho aj vypracovali. Nasledujte tieto tipy a&nbsp;za\u010dle\u0148te ich do svojho tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Je_cas_na_trening_zadku_pod_napatim\"><\/span><span style=\"color: #ff6600;\">1. Je \u010das na tr\u00e9ning zadku pod nap\u00e4t\u00edm<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">V\u00e1\u0161 zadok je ako ka\u017ed\u00e1 in\u00e1 svalov\u00e1 partia: na stres z&nbsp;vytrvalostn\u00e9ho tr\u00e9ningu odpoved\u00e1 rastom.<strong> Najlep\u0161\u00ed rast zadn\u00fdch svalov<\/strong> potrebuje v\u00fdzvu v&nbsp;podobe \u0165a\u017ek\u00fdch v\u00e1h a&nbsp;ve\u013ea \u010dasu pod nap\u00e4t\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><em>\u201eNie je podstatn\u00e9, ktor\u00fd cvik na zadok vykon\u00e1vate, d\u00f4le\u017eit\u00e9 je dodr\u017eiava\u0165 kon\u0161tantn\u00e9 nap\u00e4tie na sval a&nbsp;uisti\u0165 sa, \u017ee dodr\u017eiavate stiahnutie\/kontrakciu na vrchole pohybu,\u201c<\/em> <strong>vysvet\u013euje Hoffmann.<\/strong> <em>\u201eZvy\u010dajne dr\u017e\u00edm kontrakciu 2-3 sekundy.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">In\u00fdmi slovami, ak sa <strong>pr\u00edli\u0161 pon\u00e1h\u013eate medzi jednotliv\u00fdmi cvikmi<\/strong>, nikdy nevyu\u017eijete v\u0161etky benefity, ktor\u00e9 v\u00e1m posil\u0148ovanie pon\u00faka. Pou\u017e\u00edvajte v\u00e1hy, ktor\u00e9 <strong>s\u00fa v\u00fdzvou<\/strong> a&nbsp;stiahnite zadok po\u010das cel\u00e9ho pohybu. Nechajte si \u010das medzi cvi\u010deniami a myslite na to, \u017ee vypracovanie si zadku nie s\u00fa \u017eiadne preteky, je to stabiln\u00e9 st\u00fapanie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_2_Siroky_postoj_gulaty_zadok\"><\/span><span style=\"color: #ff6600;\">&nbsp;2.&nbsp;\u0160irok\u00fd postoj, gu\u013eat\u00fd zadok<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Cviky na vypracovanie pekn\u00e9ho zadku, ako m\u0155tvy \u0165ah, drep alebo leg press, m\u00f4\u017eu by\u0165 efekt\u00edvnej\u0161ie, ke\u010f <strong>zaujmete \u0161ir\u0161\u00ed postoj<\/strong>. <em>\u201eU\u017e\u0161\u00ed postoj sa zameriava na va\u0161e kvadricepsy, zatia\u013e \u010do \u0161ir\u0161\u00ed postoj pom\u00e1ha vyu\u017e\u00edva\u0165 aj zadok,\u201c<\/em> <strong>hovor\u00ed Hoffmann.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u0160ir\u0161\u00ed postoj dovo\u013euje va\u0161\u00edm bokom pos\u00fava\u0165 sa viac dozadu, \u010do <strong>aktivuje zadn\u00e9 stehenn\u00e9 svaly a&nbsp;hamstringy<\/strong> do lep\u0161ieho uhla. So schopnos\u0165ou dosta\u0165 va\u0161e boky viac dozadu, \u0161ir\u0161\u00ed postoj umo\u017en\u00ed zn\u00ed\u017ei\u017e boky ni\u017e\u0161ie ako pri drepe. Tak\u017ee pokia\u013e ste predt\u00fdm mali probl\u00e9m dosta\u0165 sa pod paraleln\u00fa poz\u00edciu, odpove\u010fou m\u00f4\u017ee by\u0165 <strong>posunutie n\u00f4h \u010falej od seba.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Nemus\u00edte mat a\u017e tak\u00fd \u0161iroky postoj, akoby ste \u0161li robi\u0165 \u0161n\u00faru. Namiesto toho za\u010dnite tak, \u017ee nohy budete ma\u0165 <strong>trochu \u0161ir\u0161ie ako boky<\/strong>. Odtia\u013e ich m\u00f4\u017eete posun\u00fa\u0165 trochu \u010falej, ak m\u00e1te pocit sily a c\u00edtite, \u017ee v\u00e1\u0161 zadok a&nbsp;hamstringy pracuj\u00fa viac ako kvadricepsy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zdvojnasobte_zabavu\"><\/span><span style=\"color: #ff6600;\">3. Zdvojn\u00e1sobte z\u00e1bavu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Hoci sa chcete zamera\u0165 na zadok, nie je dobr\u00fd n\u00e1pad str\u00e1vi\u0165 de\u0148 tr\u00e9ningu n\u00f4h iba cvikmi na zadok. Va\u0161e nohy s\u00fa d\u00f4le\u017eit\u00e1 \u010das\u0165 v\u00e1\u0161ho tela &#8211;&nbsp; <strong>nem\u00f4\u017eete zanedba\u0165 kvadricepsy a&nbsp;hamstringy<\/strong> len pre to, \u017ee chcete gu\u013eatej\u0161\u00ed zadok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Preto Hoffmann navrhuje napl\u00e1nova\u0165 si tr\u00e9ningy n\u00f4h dvakr\u00e1t do t\u00fd\u017ed\u0148a. <em>\u201eStr\u00e1vte jeden de\u0148 zameran\u00fd na kvadricepsy a&nbsp;druh\u00fd v\u00fdlu\u010dne na hamstringy a&nbsp;zadok&#8221;.<\/em> De\u0148 naviac na nohy v\u00e1m dod\u00e1 dos\u0165 \u010dasu na to, aby ste dali spodnej \u010dasti tela <strong>pozornos\u0165, ktor\u00fa si zasl\u00fa\u017ei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ak sa rozhodnete tr\u00e9nova\u0165 nohy dvakr\u00e1t do t\u00fd\u017ed\u0148a, tak si, samozrejme, doprajte medzi t\u00fdmito d\u0148ami minim\u00e1lne jeden, dva dni na oddych. To zaru\u010d\u00ed, \u017ee va\u0161e <strong>nohy bud\u00fa pripraven\u00e9 aj na \u010fal\u0161\u00ed tr\u00e9ning.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Spravna_vaha_pre_spravny_zisk\"><\/span><span style=\"color: #ff6600;\">4.&nbsp;Spr\u00e1vna v\u00e1ha pre spr\u00e1vny zisk<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">\u017deny, ktor\u00e9 tr\u00e9nuj\u00fa silovo sa \u010dasto stretn\u00fa s rozporupln\u00fdmi radami. Jedna skupina navrhuje, \u017ee by ste mali <strong>tr\u00e9nova\u0165 iba s&nbsp;\u013eahk\u00fdmi v\u00e1hami<\/strong> a&nbsp;mno\u017estvom opakovan\u00ed na vytvarovanie. Druh\u00e1 strana je zas z\u00e1stanca n\u00e1zoru, \u017ee <strong>\u0165a\u017e\u0161ie v\u00e1hy s\u00fa v\u017edy lep\u0161ie<\/strong>, ak si naozaj chcete vypracova\u0165 a&nbsp;vytvarova\u0165 zadok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Pre fyzick\u00e9 vypracovanie <strong>n\u00e1jdeme pravdu niekde v strede medzi t\u00fdmito dvoma radami<\/strong>. Napr\u00edklad, niektor\u00e9 zdvihy sa nedaj\u00fa cvi\u010di\u0165 so super \u0165a\u017ek\u00fdmi v\u00e1hami. <em>\u201ePri &nbsp;m\u0155tvom \u0165ahu so \u0161irok\u00fdm \u00fachopom (rumunsk\u00fd m\u0155tvy \u0165ah) by ste si mali vybra\u0165 v\u00e1hu, ktor\u00e1 je s\u00edce v\u00fdzvou, ale nie a\u017e nato\u013eko \u0165a\u017ek\u00e1, aby ste ju dv\u00edhali so spodnou \u010das\u0165ou chrbta namiesto zadku a&nbsp;hamstringov.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ak je z\u00e1va\u017eie pr\u00edli\u0161 \u0165a\u017ek\u00e9, <strong>nevyu\u017e\u00edvate spr\u00e1vnu skupinu svalov<\/strong>, preto by ste mali v\u00e1hu trochu zn\u00ed\u017ei\u0165. S\u00fastre\u010fte sa v\u00fdlu\u010dne na pou\u017e\u00edvanie svalov zadku, aby ste vykonali pohyb spr\u00e1vne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Hoffmann odpor\u00fa\u010da spoji\u0165 12 \u2013 15 opakovan\u00ed najm\u00e4 cvikov na zadok a&nbsp;hamstringy a&nbsp;ob\u010dasn\u00e9 n\u00e1jazdy s&nbsp;rozsahom s&nbsp;vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed. Toto v\u00e1m umo\u017en\u00ed pou\u017e\u00edva\u0165 <strong>dostato\u010dn\u00fa v\u00e1hu na vypracovanie silnej\u0161ieho pozadia<\/strong>. Uistite sa, \u017ee \u010do sa t\u00fdka v\u00e1hy, prekon\u00e1vate sam\u00e9 seba. Tieto posledn\u00e9 opakovania by mali by\u0165 h\u00fa\u017eevnat\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zahrievacie_serie_robia_zazraky\"><\/span><span style=\"color: #ff6600;\">5.&nbsp;Zahrievacie s\u00e9rie robia z\u00e1zraky<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\"><em>\u201eNikdy nevhupnite rovno na tr\u00e9ningov\u00e9 s\u00e9rie. Zahrejte sa najsk\u00f4r s&nbsp;5 \u2013 10 min\u00fatov\u00fdm kardio tr\u00e9ningom a&nbsp;urobte zop\u00e1r \u013eah\u0161\u00edch s\u00e9ri\u00ed cvi\u010denia. A\u017e potom sa pustite do va\u0161ich tr\u00e9ningov\u00fdch s\u00e9ri\u00ed s&nbsp;\u0165a\u017ek\u00fdmi v\u00e1hami, \u201c<\/em> <strong>hovor\u00ed Hoffmann.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Doba str\u00e1ven\u00e1 zahrievan\u00edm v\u00e1m d\u00e1va \u010das na precvi\u010dovanie spojenia mysle svalov. Po\u010das dv\u00edhania <strong>sa s\u00fastre\u010fte na to, aby svaly zadku vykon\u00e1vali v\u00e4\u010d\u0161inu pr\u00e1ce<\/strong> a&nbsp;praktizujte stiahnutie na sekundu alebo dve na vrchole pohybu. S&nbsp;postupn\u00fdm prid\u00e1van\u00edm v\u00e1hy budete schopn\u00e9 udr\u017ea\u0165 spr\u00e1vne svaly v&nbsp;ohni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Jedzte_v_zavislosti_na_vasich_cieloch\"><\/span><span style=\"color: #ff6600;\">6.&nbsp;Jedzte v z\u00e1vislosti na va\u0161ich cie\u013eoch<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Tr\u00e9ning zameran\u00fd na zadok a&nbsp;hamstringy je n\u00e1ro\u010dn\u00fd. Ke\u010f\u017ee budete tr\u00e9nova\u0165 tvrdo, je d\u00f4le\u017eit\u00e9 <strong>dodr\u017ea\u0165 spr\u00e1vnu pred a&nbsp;potr\u00e9ningov\u00fa stravu<\/strong>. <em>\u201ePred tr\u00e9ningom m\u00e1m rada jedlo, ktor\u00e9 je \u013eahk\u00e9 na tr\u00e1venie. M\u00f4j ob\u013e\u00faben\u00fd je prote\u00ednov\u00fd n\u00e1poj zmie\u0161an\u00fd s&nbsp;ovsen\u00fdmi vlo\u010dkami a&nbsp;ara\u0161idov\u00fdm maslom,\u201c<\/em> <strong>hovor\u00ed Hoffmann.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Po tvrdom tr\u00e9ningu Hoffmann konzumuje v\u00e4\u010d\u0161ie jedlo, aby <strong>vyrovnala hladinu glykog\u00e9nu<\/strong>, a&nbsp;t\u00fdm p\u00e1dom mali jej svaly dostatok energie na obnovu a&nbsp;rast. Mo\u017eno v\u00e1s prekvap\u00ed jej ob\u013e\u00faben\u00e9 potr\u00e9ningov\u00e9 jedlo, ale je to v\u00fdborn\u00e1<strong> kombin\u00e1cia bielkov\u00edn a&nbsp;sacharidov<\/strong>, ktor\u00fa n\u00e1jdete v&nbsp;sushi!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ostatn\u00e9 jedl\u00e1, ktor\u00e9 konzumujete by mali by\u0165 s\u00fa\u010das\u0165ou nutri\u010dn\u00e9ho pl\u00e1nu u\u0161it\u00e9ho na mieru pod\u013ea va\u0161ich cie\u013eov. Vypracovanie gu\u013eatej\u0161ieho a&nbsp;pln\u0161ieho zadku<strong> sp\u00e1li ve\u013ea kal\u00f3rii,<\/strong> tak\u017ee nezni\u017eujte svoj pr\u00edjem tak n\u00edzko, \u017ee va\u0161e <strong>svaly nebud\u00fa ma\u0165 energiu na rast<\/strong>. Ak sa nach\u00e1dzate v&nbsp;kalorickom deficite, tak je d\u00f4le\u017eit\u00e9 jes\u0165 dostatok bielkov\u00edn na vypracovanie svalovej hmoty. Usilujte sa <strong>zjes\u0165 najmenej 20 \u2013 30 gramov bielkov\u00edn v jednom jedle.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_Ashley_Hoffmann\"><\/span><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">Tr\u00e9ning Ashley Hoffmann<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Zahr\u0148te tento tr\u00e9ning do svojej tr\u00e9ningovej rutiny<strong> raz za t\u00fd\u017ede\u0148<\/strong>. Nezabudnite v&nbsp;druh\u00fd tr\u00e9ningov\u00fd de\u0148 na nohy posil\u0148ova\u0165 kvadricepsy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Zakop\u00e1vanie v&nbsp;sede \u2013 3 s\u00e9rie, 12 \u2013 15 opakovan\u00ed<br>\u2022 Leg press \u2013 3 s\u00e9rie, 12 \u2013 15 opakovan\u00ed<br>\u2022 M\u0155tvy \u0165ah so \u0161irok\u00fdm \u00fachopom (rumunsk\u00fd m\u0155tvy \u0165ah) \u2013 3 s\u00e9rie, 12 \u2013 15 opakovan\u00ed<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><strong>Extras\u00e9rie:<\/strong><\/p>\n\n\n\n<p>\u2022 Zdv\u00edhanie panvy \u2013 3 s\u00e9rie, 12 \u2013 15 opakovan\u00ed<br>\u2022 Dv\u00edhanie trupu so zafixovan\u00fdmi kolenami a \u010dlenkami \u2013 3 s\u00e9rie, 15 \u2013 20 opakovan\u00ed<br>\u2022 Zakop\u00e1vanie v&nbsp;\u013eahu \u2013 3 s\u00e9rie, 15 \u2013 20 opakovan\u00ed<br>\u2022 Abductor machine \u2013 3 s\u00e9rie, 15 \u2013 20 opakovan\u00ed<\/p>\n\n\n\n<p>Sk\u00fasite sa riadi\u0165 radami od Ashley Hoffmann? Pevne ver\u00edm, \u017ee v\u00e1m tento \u010dl\u00e1nok p<strong>om\u00f4\u017ee pri budovan\u00ed pozadia<\/strong>, po ktorom t\u00fa\u017eite. V pr\u00edpade, \u017ee sa v\u00e1m zdal n\u00e1pomocn\u00fd, pode\u013ete sa o\u0148 so svojimi priate\u013ekami alebo ho podporte zdie\u013ean\u00edm.&nbsp;&nbsp;<\/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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ashley Hoffmann je fitnesska a hrd\u00e1 majite\u013eka jedn\u00e9ho z najlep\u0161\u00edch zadkov. V tomto \u010dl\u00e1nku rad\u00ed, ako dosiahnete gu\u013eat\u00fd zadok va\u0161ich snov, ako aj tr\u00e9ningov\u00fd pl\u00e1n.<\/p>\n","protected":false},"author":25,"featured_media":100744,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-168693","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-znami-sportovci","10":"filter_attribute-sportovci","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ashley Hoffmann rad\u00ed ako si vypracova\u0165 neuverite\u013en\u00fd zadok - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ashley Hoffmann je fitnesska a hrd\u00e1 majite\u013eka jedn\u00e9ho z najlep\u0161\u00edch zadkov. 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