{"id":168721,"date":"2015-07-17T09:22:04","date_gmt":"2015-07-17T07:22:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/4-tipy-na-budovanie-svalovej-hmoty-pre-zeny\/"},"modified":"2023-07-26T17:19:57","modified_gmt":"2023-07-26T15:19:57","slug":"4-tipy-na-budovanie-svalovej-hmoty-pre-zeny","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/4-tipy-na-budovanie-svalovej-hmoty-pre-zeny\/","title":{"rendered":"4 tipy na budovanie svalovej hmoty pre \u017eeny"},"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\/4-tipy-na-budovanie-svalovej-hmoty-pre-zeny\/#1_Jedzte_viac_a_jedzte_spravne\" title=\"1. Jedzte viac a jedzte spr\u00e1vne\">1. Jedzte viac a jedzte spr\u00e1vne<\/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\/4-tipy-na-budovanie-svalovej-hmoty-pre-zeny\/#2_Poddajte_sa_vyzvam_a_budujte_silu\" title=\"2. Poddajte sa v\u00fdzvam a budujte silu\">2. Poddajte sa v\u00fdzvam a budujte silu<\/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\/4-tipy-na-budovanie-svalovej-hmoty-pre-zeny\/#3_Zapamatajte_si%E2%80%A6\" title=\"3. Zapam\u00e4tajte si&#8230;\">3. Zapam\u00e4tajte si&#8230;<\/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\/4-tipy-na-budovanie-svalovej-hmoty-pre-zeny\/#4_Zvyste_intenzitu\" title=\"4. Zv\u00fd\u0161te intenzitu\">4. Zv\u00fd\u0161te intenzitu<\/a><\/li><\/ul><\/nav><\/div>\n<p>V dne\u0161nej dobe je obezita pokro\u010dil\u00fdm probl\u00e9mom a \u0161t\u00edhle \u010di vy\u0161portovan\u00e9 \u017eeny za\u010d\u00ednaj\u00fa by\u0165 <strong>dokonca a\u017e odch\u00fdlkami<\/strong>. Z poh\u013eadu priemern\u00e9ho \u010dloveka, by\u0165 \u0161t\u00edhly nie je \u017eiaden probl\u00e9m. Ale iba vy\u0161portovan\u00fd \u010dlovek vie, kde ho <em>&#8220;tla\u010d\u00ed top\u00e1nka najviac&#8221;.<\/em><\/p>\n<p>Chcete dosiahnu\u0165 \u0161t\u00edhle, fit a dobre tvarovan\u00e9 telo? Potom sa smelo mustite do \u010d\u00edtania t\u00fdchto tipov, ktor\u00fdch dodr\u017eiavanie v\u00e1m <strong>pom\u00f4\u017ee dosiahnu\u0165 pekne vytvarovan\u00e9 telo<\/strong> a premenia v\u00e1s na <em>hotov\u00fa \u0161upu<\/em>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Jedzte_viac_a_jedzte_spravne\"><\/span><span style=\"color: #ff6600;\">1. Jedzte viac a jedzte spr\u00e1vne<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Niektor\u00e9 \u017eeny namietaj\u00fa, ke\u010f im niekto tvrd\u00ed, \u017ee musia jes\u0165 viac, aby budovali svalstvo. Ale neprekladajte si slovn\u00e9 spojenie <em>&#8220;jes\u0165 viac&#8221;<\/em> ako <em>&#8220;\u017era\u0165 to\u013eko, ko\u013eko len m\u00f4\u017eete&#8221;.<\/em> Pr\u00e1ve v tom je ukryt\u00fd rozdiel. <strong>Budovanie sily alebo svalovej hmoty<\/strong> je o jeden\u00ed spr\u00e1vneho mno\u017estva kal\u00f3rii, nie o jeden\u00ed pr\u00e1zdnych kal\u00f3ri\u00ed. Tak\u017ee zmena stravy, ktor\u00fa vo svojom re\u017eime urob\u00edte, by mala by\u0165 zalo\u017een\u00e1 na vyv\u00e1\u017eenej strave a mno\u017estve kal\u00f3ri\u00ed.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Poddajte_sa_vyzvam_a_budujte_silu\"><\/span><span style=\"color: #ff6600;\">2. Poddajte sa v\u00fdzvam a budujte silu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Nebojte sa \u0165a\u017ek\u00fdch silov\u00fdch tr\u00e9ningov preto, \u017ee si mysl\u00edte, \u017ee akon\u00e1hle za\u010dnete tvrdo tr\u00e9nova\u0165, stan\u00fa sa z v\u00e1s <strong>maxim\u00e1lne svalnat\u00e9 mu\u017eatky<\/strong>. To sa nestane. Budovane svalstva nie je a\u017e nato\u013eko jednoduch\u00e9. Ak naopak za\u010dnete dv\u00edha\u0165 v\u00e1hy, pom\u00f4\u017ee to <strong>v posil\u0148ovan\u00ed v\u00fdsledkov<\/strong>, po ktor\u00fdch t\u00fa\u017eite.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"4 tipy na budovanie svalstovej hmoty pre \u017eeny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/scr3_female-_strong_is_the_new.jpg\" alt=\"4 tipy na budovanie svalstovej hmoty pre \u017eeny\" width=\"500\" \/>\n<p>Svaly vybudujete len vtedy, ke\u010f s nimi budete naozaj tvrdo pracova\u0165. Koncept budovania svalov je zalo\u017een\u00fd na tom princ\u00edpe, \u017ee rozbije va\u0161e svaly, a n\u00e1sledne ich vr\u00e1ti v\u00e4\u010d\u0161ie a silnej\u0161ie. Po\u010das silov\u00e9ho tr\u00e9ningu sa zamerajte na tr\u00e9ning <strong>cielen\u00fd na \u0161pecifick\u00fa skupinu svalov<\/strong> &#8211; ramen\u00e1, hamstringy, hrudn\u00edk, chrb\u00e1t, brucho, biceps, triceps, \u0161tvorhlav\u00fd stehenn\u00fd sval a l\u00fdtka.<\/p>\n<p>Ako \u017eena sa sna\u017ete vybudova\u0165 svalov\u00fa hmotu, ve\u010f m\u00e1te oproti mu\u017eom obrovsk\u00fa v\u00fdhodu. \u00c1no, \u010d\u00edtate spr\u00e1vne. M\u00e1te v\u00e4\u010d\u0161iu kontrolu nad rastom v\u00e1\u0161ho svalva, \u010do je tie\u017e d\u00f4vod, pre\u010do z v\u00e1s nevyrastie <strong>gigantick\u00fd Hulk v \u017eenskom preveden\u00ed<\/strong>. Tento rozdiel medzi mu\u017eom a \u017eenou je sp\u00f4soben\u00fd <strong>hladinou testoster\u00f3nu<\/strong>. Mu\u017ei maj\u00fa tieto hladiny, samozrejme, vy\u0161\u0161ie ako \u017eeny, tak\u017ee im svaly rast\u00fa r\u00fdchlej\u0161ie a zisk na svalovej mase je vidite\u013enej\u0161\u00ed.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Zapamatajte_si%E2%80%A6\"><\/span><span style=\"color: #ff6600;\">3. Zapam\u00e4tajte si&#8230;<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Je pochopite\u013en\u00e9, \u017ee ste chud\u00e9 \u017eie\u0148a, ktor\u00e9 t\u00fa\u017ei po fit tele. Ale nedovo\u013ete, aby va\u0161a t\u00fa\u017eba zlin\u010dovala va\u0161e telo. Po\u010das budovania svalovej hmoty a silov\u00e9ho tr\u00e9ningu, va\u0161e <strong>telo za\u017e\u00edva obrovsk\u00fd stres<\/strong>. Je preto d\u00f4le\u017eit\u00e9 dopria\u0165 mu odpo\u010dinok. Dajte si preto medzi tr\u00e9ningmi kr\u00e1tke prest\u00e1vky. Po\u010dkajte <strong>aspo\u0148 48 hod\u00edn, <\/strong>a a\u017e tak tr\u00e9nujte rovnak\u00fd sval. Odpo\u010dinok umo\u017e\u0148uje, aby sa v\u00e1\u0161 sval opravil a r\u00e1stol na poh\u013ead, ale aj silovo.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"4 tipy na budovanie svalovej hmoty pre \u017deny oddych fitness\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/10382773_417596411744767_3000404009018058321_n.jpg\" alt=\"4 tipy na budovanie svalovej hmoty pre \u017deny oddych fitness\" width=\"500\" \/>\n<h2><span class=\"ez-toc-section\" id=\"4_Zvyste_intenzitu\"><\/span><span style=\"color: #ff6600;\">4. Zv\u00fd\u0161te intenzitu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Zameriavate sa na tr\u00e9ning, to je dobr\u00e9. Ale \u010dasom je d\u00f4le\u017eit\u00e9<strong> zameriava\u0165 sa aj na zv\u00fd\u0161enie jeho intenzity<\/strong>. Vysokointenz\u00edvne cvi\u010denie pom\u00e1ha pri spa\u013eovan\u00ed kal\u00f3ri\u00ed, zvy\u0161uje sekr\u00e9ciu horm\u00f3nov, ktor\u00e9 <strong>podporuj\u00fa odb\u00faravanie tukov<\/strong>. Tu je nieko\u013eko \u010fal\u0161\u00edch tipov, <strong>ako zv\u00fd\u0161i\u0165 intenzitu tr\u00e9ningu:<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p>\u2022 <strong>Zv\u00fd\u0161i\u0165 odolnos\u0165 prostredn\u00edctvom vyr\u00e1tan\u00fdch a dobre rozdelen\u00fdch intervalov:<\/strong> Ak strategicky za\u010dnete zvy\u0161ova\u0165 v\u00e1hy, za\u010dnete pos\u00fava\u0165 limity va\u0161ich svalov. To pom\u00e1ha pri zabezpe\u010dovan\u00ed rastu svalov postupuje rovnomern\u00fdm tempom.<\/p>\n<p>\u2022 <strong>Stimul\u00e1cia rastu nov\u00fdm cvi\u010den\u00edm:<\/strong> Opakovanie je dobr\u00e9, ale tr\u00e9ning na budovanie svalstva by nemal stagnova\u0165. Sk\u00faste za\u010dleni\u0165 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu nov\u00e9 cviky, aby ste precvi\u010dovali ka\u017ed\u00fa \u010das\u0165 tela.<\/p>\n<p><strong>\u2022 Pridajte si supers\u00e9rie:<\/strong> Znamen\u00e1 to, \u017ee pracujete na dvoch cvikoch pre rovnak\u00fa svalov\u00fa partiu bez toho, aby ste si dopriali odpo\u010dinok. Podpor\u00ed to rast svalov vyu\u017eit\u00edm r\u00f4znych svalov\u00fdch vl\u00e1kien.<\/p>\n<p><strong>\u2022 Obmedzte aer\u00f3bny tr\u00e9ning:<\/strong> Dlhotrvaj\u00face aer\u00f3bne cvi\u010denie m\u00e1 katabolick\u00e9 \u00fa\u010dinky, ktor\u00e9 v\u00e1s energeticky vy\u0161\u0165avia. T\u00e1to energia je d\u00f4le\u017eit\u00e1 pri budovan\u00ed svalov, a preto aer\u00f3bne cvi\u010denie vytv\u00e1ra prek\u00e1\u017eku v raste svalov.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"4 tipy na budovanie svalovej hmoty pre \u017deny\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/1911698_786076911459718_3400132359856263226_n.jpg\" alt=\"4 tipy na budovanie svalovej hmoty pre \u017deny\" width=\"500\" \/>\n<p>Pevne ver\u00edme, \u017ee v\u00e1m tieto <strong>4 tipy pom\u00f4\u017eu pri z\u00edskavan\u00ed tela va\u0161ich snov.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm a mo\u017eno tak pom\u00f4\u017eete svojim zn\u00e1mym.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pekne vypracovan\u00e9 telo je u \u017eien raritou. Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee nevedia ako sa k cvi\u010deniu a strave postavi\u0165, no tie\u017e mnoh\u00fdmi m\u00fdtmi, ktor\u00e9 im pods\u00favaj\u00fa m\u00e9dia. Tieto 4 tipy na budovanie svalovej hmoty pre \u017eeny v\u00e1m pom\u00f4\u017eu pri dosahovan\u00ed va\u0161ich cie\u013eov a najlep\u0161\u00edch v\u00fdsledkov.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[],"filter_section":[],"filter_attribute":[13888,13046,13050],"class_list":{"0":"post-168721","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-6-navody-a-tipy","7":"filter_attribute-sport-a-cvicenie-lifestyle","8":"filter_attribute-stravovanie","9":"filter_attribute-tipy-a-triky","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 tipy na budovanie svalovej hmoty pre \u017eeny - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pekne vypracovan\u00e9 telo je u \u017eien raritou. Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee nevedia ako sa k cvi\u010deniu a strave postavi\u0165, no tie\u017e mnoh\u00fdmi m\u00fdtmi, ktor\u00e9 im pods\u00favaj\u00fa m\u00e9dia. Tieto 4 tipy na budovanie svalovej hmoty pre \u017eeny v\u00e1m pom\u00f4\u017eu pri dosahovan\u00ed va\u0161ich cie\u013eov a najlep\u0161\u00edch v\u00fdsledkov.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/4-tipy-na-budovanie-svalovej-hmoty-pre-zeny\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 tipy na budovanie svalovej hmoty pre \u017eeny - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pekne vypracovan\u00e9 telo je u \u017eien raritou. 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