{"id":168808,"date":"2019-08-06T00:00:00","date_gmt":"2019-08-05T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/6-krokov-k-sebadiscipline\/"},"modified":"2021-12-30T21:47:42","modified_gmt":"2021-12-30T20:47:42","slug":"6-krokov-k-sebadiscipline","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-krokov-k-sebadiscipline\/","title":{"rendered":"6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitness cie\u013eov"},"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\/6-krokov-k-sebadiscipline\/#6_tipov_ako_na_sebadisciplinu\" title=\"6 tipov, ako na sebadiscipl\u00ednu\">6 tipov, ako na sebadiscipl\u00ednu<\/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\/6-krokov-k-sebadiscipline\/#1_Spoznajte_svoje_ja\" title=\"1. Spoznajte svoje ja\">1. Spoznajte svoje ja<\/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\/6-krokov-k-sebadiscipline\/#2_Vytvorte_si_plan_a_meratelne_ciele\" title=\"2. Vytvorte si pl\u00e1n a merate\u013en\u00e9 ciele\">2. Vytvorte si pl\u00e1n a merate\u013en\u00e9 ciele<\/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\/6-krokov-k-sebadiscipline\/#3_Vyuzite_rutinu_vo_svoj_prospech\" title=\"3. Vyu\u017eite rutinu vo svoj prospech\">3. Vyu\u017eite rutinu vo svoj prospech<\/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\/6-krokov-k-sebadiscipline\/#4_Zbavte_sa_pokuseni\" title=\"4. Zbavte sa poku\u0161en\u00ed\">4. Zbavte sa poku\u0161en\u00ed<\/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\/6-krokov-k-sebadiscipline\/#5_Zabavte_sa\" title=\"5. Zabavte sa\">5. Zabavte sa<\/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\/6-krokov-k-sebadiscipline\/#6_Odmente_sa\" title=\"6. Odme\u0148te sa\">6. Odme\u0148te sa<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Pravideln\u00e9 cvi\u010denie,<\/strong> schopnos\u0165 prekona\u0165 hranice, sledovanie <strong>pr\u00edjmu kal\u00f3ri\u00ed<\/strong> a spr\u00e1vny <strong>v\u00fdber stravy<\/strong> &#8211; to v\u0161etko si vy\u017eaduje discipl\u00ednu. Nie ka\u017ed\u00fd v\u0161ak dok\u00e1\u017ee kontrolova\u0165 svoje rozhodnutia a v\u00e4\u010d\u0161ina z n\u00e1s m\u00e1 tendenciu vyhov\u00e1ra\u0165 sa na slab\u00fa v\u00f4\u013eu. Ako teda docieli\u0165 zdrav\u00fa sebakontrolu, ktor\u00e1 v\u00e1s udr\u017e\u00ed na spr\u00e1vnej ceste k v\u00e1\u0161mu fitness cie\u013eu? Vysk\u00fa\u0161ajte t\u00fdchto <strong>6 jednoduch\u00fdch krokov,<\/strong> v\u010faka ktor\u00fdm z\u00edskate <strong>sebadiscipl\u00ednu ako zo \u017eeleza!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V srdci ka\u017ed\u00e9ho \u00faspe\u0161n\u00e9ho \u010dloveka je <strong>sebadiscipl\u00edna.<\/strong> \u010ci ide o profesion\u00e1lny, alebo s\u00fakromn\u00fd \u017eivot, za v\u0161etk\u00fdmi \u00faspechmi a rados\u0165ami sa skr\u00fdva hlbok\u00e1 schopnos\u0165 sebakontroly. Ak chcete aj vy dosiahnu\u0165 svoje ciele, va\u0161e em\u00f3cie, rozhodnutia, my\u0161lienky, spr\u00e1vanie a zvyky,<strong> mus\u00edte dr\u017ea\u0165 pod kontrolou. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_6784.JPG\" alt=\"6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitness cie\u013eov\" width=\"843\" height=\"562\" title=\"6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitness cie\u013eov\"\/><\/figure><\/div>\n\n\n\n<p>Niekedy je \u013eah\u0161ie za\u010da\u0165 men\u0161\u00edmi predsavzatiami, drobn\u00fdmi dlhodob\u00fdmi \u00falohami, ktor\u00e9 u\u017e d\u00e1vnej\u0161ie t\u00fa\u017eite splni\u0165 a vy\u0161krtn\u00fa\u0165 zo svojho zoznamu. <strong>Chcete r\u00e1no za\u010da\u0165 beha\u0165?<\/strong> M\u00e1te chu\u0165<strong> pravidelne cvi\u010di\u0165<\/strong> a <strong>zdrav\u0161ie sa stravova\u0165,<\/strong> no nikdy v\u00e1m to nevydr\u017e\u00ed? Rie\u0161en\u00edm je rozv\u00edja\u0165 svoju sebadiscipl\u00ednu a urobi\u0165 z nej najsilnej\u0161iu str\u00e1nku va\u0161ej osobnosti. D\u00f4le\u017eit\u00e9 je ma\u0165 <strong>motiv\u00e1ciu<\/strong> a snahu nie\u010do zmeni\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_tipov_ako_na_sebadisciplinu\"><\/span>6 tipov, ako na sebadiscipl\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e9 s\u00fa pravidl\u00e1 pri formovan\u00ed sebadiscipl\u00edny? Pre\u010do je mo\u017en\u00e9, \u017ee jeden \u010dlovek dok\u00e1\u017ee ma\u0165 nad sebou pln\u00fa kontrolu a druh\u00fd si nedok\u00e1\u017ee zmeni\u0165 rutinu a splni\u0165 svoje ciele? Odpove\u010f na tieto ot\u00e1zky spo\u010d\u00edva v na\u0161ich n\u00e1vykoch.<strong> A\u017e 40 % n\u00e1\u0161ho spr\u00e1vania toti\u017e vypl\u00fdva z rutiny a zvykov. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11] <\/span>Preto, ak chcete by\u0165 disciplinovan\u00ed, mus\u00edte za\u010da\u0165 kontrolova\u0165 svoje n\u00e1vyky. Ako na to?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre\u010d\u00edtajte si nasleduj\u00facich 6 krokov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu k <strong>lep\u0161ej sebakontrole pri budovan\u00ed discipl\u00edny. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Spoznajte_svoje_ja\"><\/span>1. Spoznajte svoje ja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etci \u00faspe\u0161n\u00ed mu\u017ei a \u017eeny poznaj\u00fa <strong>svoje ciele, slabosti a limity.<\/strong> Predt\u00fdm, ako sa pust\u00edte do plnenia va\u0161ich t\u00fa\u017eob, polo\u017ete si ot\u00e1zku: \u201cKto som?\u201d. Pokia\u013e na \u0148u neviete odpoveda\u0165, mali by ste sa zamyslie\u0165. Ak toti\u017e chcete \u00faspe\u0161ne prekona\u0165 v\u0161etky prek\u00e1\u017eky, mus\u00edte by\u0165 vyrovnan\u00ed so svojimi siln\u00fdmi aj slab\u00fdmi str\u00e1nkami. <strong>Chcete pravidelne cvi\u010di\u0165?<\/strong> Nesmie v\u00e1s v tom ni\u010d odradi\u0165.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1086100436.jpg\" alt=\"6 tipov, ako na sebadiscipl\u00ednu\" width=\"843\" height=\"562\" title=\"6 tipov, ako na sebadiscipl\u00ednu\"\/><\/figure><\/div>\n\n\n\n<p><strong>Nap\u00ed\u0161te si zoznam va\u0161ich vlastnost\u00ed.<\/strong> Niekedy je toti\u017e lep\u0161ie, ak vid\u00edme fakty \u010dierne na bielom. Vezmite si preto papier a pero a odpovedajte na ot\u00e1zky &#8211; \u201c\u010co chcem dosiahnu\u0165 po fyzickej a psychickej str\u00e1nke? Chcem ma\u0165 lep\u0161iu postavu, by\u0165<strong> zdrav\u0161\u00ed a \u00faspe\u0161nej\u0161\u00ed?<\/strong>\u201d Pokra\u010dujte v sk\u00faman\u00ed svojho vn\u00fatra a v\u0161etky <strong>my\u0161lienky a sny si zapisujte<\/strong> na papier. Na z\u00e1ver si zoznam pre\u010d\u00edtajte a uschovajte. Ako ho nesk\u00f4r vyu\u017eijete?<span style=\"color:#ff6600\" class=\"tadv-color\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predstavte si, \u017ee je pondelok ve\u010der. Mali ste v pr\u00e1ci \u0165a\u017ek\u00fd de\u0148 a nechce sa v\u00e1m u\u017e ni\u010d robi\u0165. Ako sa v tejto situ\u00e1cii don\u00fatite vsta\u0165 a <strong>\u00eds\u0165 na tr\u00e9ning do fitka?<\/strong> Jednoducho. Pred nieko\u013ek\u00fdmi d\u0148ami ste si predsa povedali, \u017ee z v\u00e1s bude<strong> zdrav\u0161ia verzia<\/strong> sam\u00e9ho seba. Definovali ste svoje ja. <strong>M\u00e1te to dokonca p\u00edsomne!<\/strong> Presne v takej situ\u00e1cii vyberte zo z\u00e1suvky svoj pl\u00e1n cie\u013eov a <strong>nenechajte sa odradi\u0165<\/strong> \u00fanavou, n\u00e1ladou ani lenivos\u0165ou. <strong>Vst\u00e1va\u0165 a cvi\u010di\u0165, <\/strong>nesmiete predsa dovoli\u0165, aby v\u00e1m \u010doko\u013evek zabr\u00e1nilo dosiahnu\u0165 va\u0161e ciele a predsavzatia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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_Vytvorte_si_plan_a_meratelne_ciele\"><\/span>2. Vytvorte si pl\u00e1n a merate\u013en\u00e9 ciele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete v \u017eivote nie\u010do dosiahnu\u0165,<strong> potrebujete ma\u0165 pl\u00e1n.<\/strong> V\u00e1\u0161 denn\u00fd a t\u00fd\u017edenn\u00fd rozvrh m\u00f4\u017ee by\u0165 \u010dasovo \u010di fyzicky ve\u013emi n\u00e1ro\u010dn\u00fd. Upravte si preto svoj harmonogram na z\u00e1klade <strong>nov\u00fdch cie\u013eov.<\/strong> Nez\u00e1le\u017e\u00ed na tom, \u010di chcete schudn\u00fa\u0165 5, alebo 50 k\u00edl, zabehn\u00fa\u0165 10, alebo 30 kilometrov. Aby ste dosiahli v\u0161etky stanoven\u00e9 ciele, potrebujete ma\u0165 jasne definovan\u00fd pl\u00e1n.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-615919228.jpg\" alt=\"6 krokov k lep\u0161ej sebakontrole pri budovan\u00ed fitness discipl\u00edny\" width=\"843\" height=\"562\" title=\"6 krokov k lep\u0161ej sebakontrole pri budovan\u00ed fitness discipl\u00edny\"\/><\/figure><\/div>\n\n\n\n<p>\u010co robi\u0165, ak m\u00e1te<strong> predsavzat\u00ed viac?<\/strong> Ur\u010dite si priority a <strong>stanovte kr\u00e1tkodob\u00e9 a dlhodob\u00e9 ciele<\/strong>. Kr\u00e1tkodob\u00fd cie\u013e je dosiahnute\u013en\u00fd v krat\u0161om \u010dase. Pr\u00edkladom s\u00fa predsavzatia, ako <strong>\u201cbudem cvi\u010di\u0165 trikr\u00e1t do t\u00fd\u017ed\u0148a\u201d,<\/strong> alebo<strong> \u201cbudem jes\u0165 3 porcie zeleniny denne\u201d.<\/strong> Dlhodob\u00fd cie\u013e je m\u00e9ta, ktor\u00fa chcete vo fin\u00e1le dosiahnu\u0165. Napr\u00edklad<strong> \u201cchcem schudn\u00fa\u0165 10 kilogramov\u201d.<\/strong> K\u00fdm v\u0161ak dosiahnete dlhodob\u00fd cie\u013e, potrebujete zvl\u00e1dnu\u0165 mno\u017estvo kr\u00e1tkodob\u00fdch cie\u013eov. \u010cak\u00e1 v\u00e1s n\u00e1ro\u010dn\u00e1 cesta, ale nenechajte sa odradi\u0165. V\u00fdsledky bud\u00fa ur\u010dite st\u00e1\u0165 za to!&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u013e\u00fa\u010dom k <strong>udr\u017eaniu motiv\u00e1cie a discipl\u00edny<\/strong> je tie\u017e stanovenie si merate\u013en\u00fdch cie\u013eov. Je rozdiel, \u010di si do svojho rozvrhu zarad\u00edte neur\u010dit\u00fd pl\u00e1n, ako \u201cbudem viac beha\u0165\u201d, alebo jasne definovan\u00fa aktivitu, ktor\u00fa na konci t\u00fd\u017ed\u0148a dok\u00e1\u017eete vyhodnoti\u0165. V na\u0161om pr\u00edpade, napr\u00edklad<strong> \u201cbudem beha\u0165 3-kr\u00e1t do t\u00fd\u017ed\u0148a po 30 min\u00fat, v\u017edy v pondelok, stredu a sobotu\u201d.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vyuzite_rutinu_vo_svoj_prospech\"><\/span>3. Vyu\u017eite rutinu vo svoj prospech<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme u\u017e spom\u00ednali vy\u0161\u0161ie, ve\u013ek\u00e1 \u010das\u0165 spr\u00e1vania a rozhodnut\u00ed sa odv\u00edja od va\u0161ich n\u00e1vykov. <strong>Ka\u017edodenn\u00e1 rutina,<\/strong> ktor\u00fa pova\u017eujete za neoddelite\u013en\u00fa s\u00fa\u010das\u0165 \u017eivota, sa m\u00f4\u017ee sta\u0165 va\u0161im nov\u00fdm ja. \u010cinnosti, ktor\u00e9 rob\u00edte automaticky a mnohokr\u00e1t nevedome, s\u00fa skvelou pr\u00edle\u017eitos\u0165ou, ako do v\u00e1\u0161ho \u017eivota zakomponova\u0165 <strong>nov\u00e9 zvyky.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u013e\u00fa\u010dom k v\u0161tepovaniu zdrav\u00fdch n\u00e1vykov je<strong> naviaza\u0165 ich na va\u0161u rutinu.<\/strong> Napr\u00edklad, ak pravidelne cestujete autom, zaparkujte ho \u010falej od vchodu do pr\u00e1ce \u010di domu. Tento jednoduch\u00fd trik v\u00e1m pom\u00f4\u017ee zvykn\u00fa\u0165 si na viac pohybu. Postupom \u010dasu mo\u017eno vymen\u00edte auto za bicykel.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_4_.jpg\" alt=\"Sebadiscipl\u00ednou k rutine - nov\u00e9 fit zvyky\" width=\"843\" height=\"562\" title=\"Sebadiscipl\u00ednou k rutine - nov\u00e9 fit zvyky\"\/><\/figure><\/div>\n\n\n\n<p><strong>Nechce sa v\u00e1m r\u00e1no tr\u00e9nova\u0165?<\/strong> Pripravte si ved\u013ea postele <a href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness oble\u010denie<\/a> a tenisky. Bude to prv\u00e1 vec, ktor\u00fa po prebuden\u00ed uvid\u00edte, a t\u00fdm m\u00e1te v\u00e4\u010d\u0161iu \u0161ancu, \u017ee vstanete a p\u00f4jdete cvi\u010di\u0165. Ak si neviete predstavi\u0165 de\u0148 bez sladk\u00e9ho n\u00e1poja, nahra\u010fte ho<strong> \u010derstvou ovocnou \u0161\u0165avou.<\/strong> Po\u010das d\u0148a v\u00e1m za\u017eenie chu\u0165 na sladk\u00e9, je osvie\u017euj\u00faca a jej pr\u00edprava zaberie minimum \u010dasu. Zara\u010fte t\u00fato aktivitu k rutinnej \u010dinnosti pr\u00edpravy ve\u010dere a zabijete tak dve muchy jednou ranou.<\/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_Zbavte_sa_pokuseni\"><\/span>4. Zbavte sa poku\u0161en\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017diaden \u00faspech sa nezaobi\u0161iel bez obet\u00ed. <strong>Odoprie\u0165 si<\/strong> nie\u010do, \u010do je va\u0161ou s\u00fa\u010das\u0165ou, je \u010dasto nepredstavite\u013en\u00e9, ale ide to. D\u00f4le\u017eit\u00e9 je pritom myslie\u0165 na svoje ciele. Chcete sa<strong> dosta\u0165 do formy, schudn\u00fa\u0165, c\u00edti\u0165 sa lep\u0161ie a zdrav\u0161ie?<\/strong> Zbavte sa v\u0161etk\u00fdch poku\u0161en\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [7]<\/span><\/p>\n\n\n\n<p><span style=\"color: #000000;\">&nbsp;<\/span><\/p>\n\n\n\n<p>Milujete sladk\u00e9 a nezdrav\u00e9 jedl\u00e1? Nahra\u010fte ich fitness alternat\u00edvou. <strong>Cvi\u010denie a zdrav\u00e1 strava id\u00fa ruka v ruke,<\/strong> a preto sk\u00faste nezdrav\u00e9 jedl\u00e1 v chladni\u010dke nahradi\u0165 v\u00fd\u017eivnej\u0161\u00edmi potravinami. Ak radi ma\u0161krt\u00edte, vysk\u00fa\u0161ajte na\u0161e <a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness recepty<\/a>. M\u00f4\u017eete tie\u017e vymeni\u0165 zmrzlinu z obchodu za zdrav\u0161iu a menej kalorick\u00fa verziu dom\u00e1cich <a href=\"https:\/\/gymbeam.sk\/blog\/mrazeny-fitness-recept-tvarohovo-bananove-nanuky-s-arasidovym-maslom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tvarohovo-ban\u00e1nov\u00fdch fitness nanukov<\/a>. Namiesto chipsov si nakr\u00e1jajte mrkvu a vysk\u00fa\u0161ajte <a href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orie\u0161kov\u00e9 maslo<\/a>. Budete ma\u0165 nielen viac s\u00edl na cvi\u010denie, ale aj kopec energie na v\u0161etky aktivity, ktor\u00e9 v\u00e1s \u010dakaj\u00fa.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/08\/WhatsApp-Image-2019-09-12-at-17.07.58-1124x750.jpeg\" alt=\"Zbavte sa nezdrav\u00fdch kalorick\u00fdch jed\u00e1l a vysk\u00fa\u0161ajte chutn\u00e9 fitness recepty\" class=\"wp-image-299213\" width=\"843\" height=\"563\" title=\"Zbavte sa nezdrav\u00fdch kalorick\u00fdch jed\u00e1l a vysk\u00fa\u0161ajte chutn\u00e9 fitness recepty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/08\/WhatsApp-Image-2019-09-12-at-17.07.58-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/08\/WhatsApp-Image-2019-09-12-at-17.07.58-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/08\/WhatsApp-Image-2019-09-12-at-17.07.58-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/08\/WhatsApp-Image-2019-09-12-at-17.07.58.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zabavte_sa\"><\/span>5. Zabavte sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Never\u00edte, \u017ee za tvrdou drinou sa m\u00f4\u017ee skr\u00fdva\u0165 z\u00e1bava? Mo\u017eno to znie hl\u00fapo, ale<strong> dobr\u00e1 n\u00e1lada je nevyhnutn\u00e1<\/strong> na to, aby ste dok\u00e1zali dodr\u017eiava\u0165 va\u0161e nov\u00e9 n\u00e1vyky. V\u0161etko \u010do rob\u00edte, by v\u00e1s predsa malo bavi\u0165. Ako na to? <strong>Preme\u0148te svoje aktivity na z\u00e1bavu.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svet \u0161portu a fitness n\u00e1m dnes pon\u00faka \u0161irok\u00fa \u0161k\u00e1lu<strong> fyzick\u00fdch aktiv\u00edt.<\/strong> Sp\u00edsali sme preto p\u00e1r pr\u00edkladov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 sa vo forme, a z\u00e1rove\u0148 s\u00fa super z\u00e1bavn\u00e9. Ide o:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>jumping<\/li><li>prech\u00e1dzky a t\u00fary<\/li><li>tanec<\/li><li>j\u00f3gu<\/li><li>skupinov\u00fd beh<\/li><li>cyklistika<\/li><li>kor\u010du\u013eovanie<\/li><li>pole dance<\/li><li>skupinov\u00e9 cvi\u010denia, ako tabata, zumba a aerobik<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezabudnite na to, \u017ee <strong>ka\u017ed\u00fd pohyb sa r\u00e1ta!<\/strong> Vybehnite po schodoch, vysko\u010dte na stacion\u00e1rny bicykel pri sledovan\u00ed telev\u00edzie, alebo sa prejdite pe\u0161o do obchodu. Urob\u00edte nie\u010do pre svoje telo, zdravie a <strong>sp\u00e1lite p\u00e1r kal\u00f3ri\u00ed navy\u0161e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161nej inovat\u00edvnej dobe sa aj z oby\u010dajn\u00e9ho cvi\u010denia v posil\u0148ovni m\u00f4\u017ee sta\u0165 hra. Pomocou <strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-aplikacii-do-mobilu-a-stranok-pre-fitness-motivaciu-a-lepsi-vykon\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness aplik\u00e1ci\u00ed<\/a><\/strong> m\u00f4\u017eete s\u00fa\u0165a\u017ei\u0165 so svoj\u00edm partnerom, alebo dokonca proti sebe sam\u00e9mu. Bojujte o lep\u0161\u00ed v\u00fdkon, alebo prekonajte svoj rekord ka\u017ed\u00fd de\u0148. Pridajte k tomu skvel\u00fa <strong>motiva\u010dn\u00fa hudbu<\/strong> a \u00faspech m\u00e1te zaru\u010den\u00fd.<\/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_Odmente_sa\"><\/span>6. Odme\u0148te sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odmeny s\u00fa ve\u013emi <strong>motivuj\u00face.<\/strong> Ale pozor, nem\u00e1me na mysli odme\u0148ovanie v podobe \u010dokol\u00e1dovej ty\u010dinky za ka\u017ed\u00fd ubehnut\u00fd kilometer. Je v\u0161ak zn\u00e1me, \u017ee ak niekomu s\u013e\u00fabite odmenu za odveden\u00fa pr\u00e1cu, jeho motiv\u00e1cia bude silnej\u0161ia. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-623774908.jpg\" alt=\"Pravideln\u00e9 cvi\u010denie, sledovanie pr\u00edjmu kal\u00f3ri\u00ed a spr\u00e1vny v\u00fdber stravy - to v\u0161etko si vy\u017eaduje discipl\u00ednu\" width=\"843\" height=\"562\" title=\"Pravideln\u00e9 cvi\u010denie, sledovanie pr\u00edjmu kal\u00f3ri\u00ed a spr\u00e1vny v\u00fdber stravy - to v\u0161etko si vy\u017eaduje discipl\u00ednu\"\/><\/figure><\/div>\n\n\n\n<p>Odmenou za cvi\u010denie a dodr\u017eiavanie<a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> tr\u00e9ningov\u00e9ho pl\u00e1nu<\/a> m\u00f4\u017ee by\u0165 nielen <strong>dobr\u00fd pocit,<\/strong> ale aj <strong>vidite\u013en\u00e9 v\u00fdsledky<\/strong> v podobe zhoden\u00fdch kilogramov, zdravej pleti a \u00fasmevu na per\u00e1ch. Nesta\u010d\u00ed v\u00e1m to? Sk\u00faste sa <strong>odmeni\u0165 zaka\u017ed\u00fdm, ke\u010f dosiahnete ur\u010dit\u00fd cie\u013e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doprajte si raz mesa\u010dne wellness a <strong>zregenerujte svoje telo a myse\u013e.<\/strong> Zhodili ste pneumatiku okolo brucha a spevnili svalstvo? <strong>Osl\u00e1vte to n\u00e1kupmi!<\/strong> Vyberte si, napr\u00edklad nie\u010do z ponuky <a href=\"https:\/\/gymbeam.sk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Gymbeam<\/a>, a t\u00fdm z\u00e1rove\u0148 podpor\u00edte svoje fitness ciele. Sebadiscipl\u00edna bude o to pevnej\u0161ia, ak uvid\u00edte v\u00fdsledky, ktor\u00e9 v\u00e1m dodaj\u00fa zdrav\u00e9 sebavedomie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje mnoho krokov, ako vybudova\u0165 sebadiscipl\u00ednu. D\u00f4le\u017eit\u00e9 je v\u0161ak nezabudn\u00fa\u0165 na to, <strong>k\u00fdm chcete by\u0165 a \u010do chcete dosiahnu\u0165.<\/strong> N\u00e1jdite si \u010das na svoje pl\u00e1ny a vyh\u00fdbajte sa slov\u00e1m, ako \u201cnie, nedok\u00e1\u017eem to, nechcem a nevl\u00e1dzem\u201d. <strong>Teraz je najvy\u0161\u0161\u00ed \u010das za\u010da\u0165!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priklad\u00e1me v\u00e1m preto e\u0161te p\u00e1r<strong> tipov<\/strong> ako postupne formova\u0165 <strong>sebadiscipl\u00ednu<\/strong> mal\u00fdmi krokmi:<span style=\"color:#ff6600\" class=\"tadv-color\"> [9]<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Za\u010dnite de\u0148 studenou sprchou<\/strong> &#8211; nie v\u017edy je pr\u00edjemn\u00e1, ale prebud\u00ed va\u0161e telo k \u010fal\u0161\u00edm aktivit\u00e1m.<\/li><li><strong>Meditujte 10 min\u00fat denne<\/strong> &#8211; je jedno, \u010di ste doma, v pr\u00e1ci, v autobuse. Sk\u00faste na chv\u00ed\u013eu zatvori\u0165 o\u010di, vypn\u00fa\u0165 a d\u00fdcha\u0165. Upokoj\u00ed to va\u0161e my\u0161lienky aj telo a zbav\u00edte sa v\u0161etk\u00e9ho stresu, ktor\u00fd sa na v\u00e1s v priebehu d\u0148a nalepil.<\/li><li><strong>Uste\u013ete si poste\u013e<\/strong> &#8211; trv\u00e1 to s\u00edce len<strong> 2 min\u00faty,<\/strong> no aj tak n\u00e1s to stoj\u00ed v\u0161etky sily. Udr\u017ea\u0165 poriadok hne\u010f z r\u00e1na v\u00e1s v\u0161ak don\u00fati vsta\u0165 trochu sk\u00f4r z postele a va\u0161e telo si zvykne vykon\u00e1va\u0165 ak\u00fako\u013evek aktivitu hne\u010f po prebuden\u00ed. \u00cds\u0165 n\u00e1sledne beha\u0165 a cvi\u010di\u0165 m\u00f4\u017ee by\u0165 pre v\u00e1s o to jednoduch\u0161ie.<\/li><li><strong>Urobte r\u00e1no 20 drepov a plank<\/strong> &#8211; rann\u00fd tr\u00e9ning je \u010fal\u0161\u00ed skvel\u00fd sp\u00f4sob ako prebudi\u0165 svoje telo hne\u010f z r\u00e1na.<\/li><li><strong>N\u00e1jdite si par\u0165\u00e1ka<\/strong> &#8211; nechcete by\u0165 po\u010das novej v\u00fdzvy sami? Vo dvojici ide v\u0161etko \u013eah\u0161ie, a preto, ak sa neviete don\u00fati\u0165 plni\u0165 svoj pl\u00e1n, zo\u017eente si<strong> partnera na cvi\u010denie.<\/strong> Okrem toho, \u017ee sa budete navz\u00e1jom motivova\u0165, m\u00f4\u017eete si porovn\u00e1va\u0165 svoje <strong>\u00faspechy a pos\u00fava\u0165 limity.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te e\u0161te \u010fal\u0161ie tipy, ktor\u00e9 v\u00e1m pomohli posilni\u0165 sebadiscipl\u00ednu? Ak\u00fdmi krokmi ste sa vo svojich fitness za\u010diatkoch riadili vy? Nev\u00e1hajte n\u00e1m nap\u00edsa\u0165 va\u0161e sk\u00fasenosti do koment\u00e1rov. V pr\u00edpade, \u017ee sa v\u00e1m n\u00e1\u0161 \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho podpori\u0165 zdie\u013ean\u00edm.<\/p>\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sebadiscipl\u00edna alebo pevn\u00e1 v\u00f4\u013ea spo\u010d\u00edva v kontrole, ovl\u00e1dan\u00ed sa a zmene zvykov. Pre\u010d\u00edtajte si 6 krokov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 \u00faspech a va\u0161e fitness ciele.<\/p>\n","protected":false},"author":22,"featured_media":80217,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6123,6074,6055,6082],"filter_section":[],"filter_attribute":[13048,13050],"class_list":{"0":"post-168808","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-cvicenie","9":"tag-motivacia","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-motivacia","13":"filter_attribute-tipy-a-triky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitness cie\u013eov - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sebadiscipl\u00edna alebo pevn\u00e1 v\u00f4\u013ea spo\u010d\u00edva v kontrole, ovl\u00e1dan\u00ed sa a zmene zvykov. Pre\u010d\u00edtajte si 6 krokov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 \u00faspech a va\u0161e fitness ciele.\" \/>\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\/6-krokov-k-sebadiscipline\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitness cie\u013eov - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Sebadiscipl\u00edna alebo pevn\u00e1 v\u00f4\u013ea spo\u010d\u00edva v kontrole, ovl\u00e1dan\u00ed sa a zmene zvykov. 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