{"id":168826,"date":"2014-05-22T00:00:00","date_gmt":"2014-05-21T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/trening-a-strava-beyonce\/"},"modified":"2023-09-27T12:46:54","modified_gmt":"2023-09-27T10:46:54","slug":"trening-a-strava-beyonce","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/trening-a-strava-beyonce\/","title":{"rendered":"Tr\u00e9ning a strava Beyonc\u00e9"},"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\/trening-a-strava-beyonce\/#Trening_Beyonce_na_pondelok_Kruhovy_trening_celeho_tela_kardio\" title=\"Tr\u00e9ning Beyonc\u00e9 na pondelok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio\">Tr\u00e9ning Beyonc\u00e9 na pondelok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<\/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\/trening-a-strava-beyonce\/#Trening_Beyonce_na_utorok_Kruhovy_trening_celeho_tela_kardio\" title=\"Tr\u00e9ning Beyonc\u00e9 na utorok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio\">Tr\u00e9ning Beyonc\u00e9 na utorok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<\/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\/trening-a-strava-beyonce\/#Trening_Beyonce_na_stredu_Kruhovy_trening_celeho_tela_kardio\" title=\"Tr\u00e9ning Beyonc\u00e9 na stredu = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio\">Tr\u00e9ning Beyonc\u00e9 na stredu = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<\/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\/trening-a-strava-beyonce\/#Trening_Beyonce_na_stvrtok_Kruhovy_trening_celeho_tela_kardio\" title=\"Tr\u00e9ning Beyonc\u00e9 na \u0161tvrtok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio\">Tr\u00e9ning Beyonc\u00e9 na \u0161tvrtok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<\/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\/trening-a-strava-beyonce\/#Trening_Beyonce_na_piatok_Kruhovy_trening_celeho_tela_kardio\" title=\"Tr\u00e9ning Beyonc\u00e9 na piatok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio\">Tr\u00e9ning Beyonc\u00e9 na piatok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<\/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\/trening-a-strava-beyonce\/#Ake_je_tajomstvo_jej_treningu\" title=\"Ak\u00e9 je tajomstvo jej tr\u00e9ningu?\">Ak\u00e9 je tajomstvo jej tr\u00e9ningu?<\/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\/trening-a-strava-beyonce\/#Strava_Beyonce\" title=\"Strava Beyonc\u00e9\">Strava Beyonc\u00e9<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Beyonc\u00e9 sa vo svojich tr\u00e9ningoch zameriava hlavne na&nbsp;<strong>kardio, intervalov\u00fd tr\u00e9ning, posil\u0148ovanie bru\u0161n\u00fdch svalov<\/strong>&nbsp;a popritom v\u0161etkom nezab\u00fada ani na zdrav\u00fa stravu. Pri cvikoch sa \u0161pecializuje na tzv.&nbsp;<strong>Silov\u00e9 pohyby (Power Moves)<\/strong>, ktor\u00e9 vytvoril jej tr\u00e9ner Marco Borges a vyu\u017e\u00edvaj\u00fa pohyb \u0161tyroch hlavn\u00fdch k\u013abov tela, \u010dim robia cvi\u010denie r\u00fdchlej\u0161\u00edm a m\u00fadrej\u0161\u00edm. Hlavnou my\u0161lienkou silov\u00fdch pohybov je, \u017ee v\u0161etky svaly s\u00fa poh\u00e1\u0148an\u00e9 k\u013abmi, a&nbsp;<strong>\u010d\u00edm viac k\u013abov sa zapoj\u00ed do cvi\u010denia, t\u00fdm sa zapoj\u00ed aj viac svalov\u00fdch skup\u00edn a spotrebuje viac energie a kal\u00f3ri<\/strong>\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.23-1-1124x701.png\" alt=\"Beyonce\" class=\"wp-image-412456\" style=\"width:843px;height:526px\" width=\"843\" height=\"526\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.23-1-1124x701.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.23-1-400x249.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.23-1-1536x958.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.23-1.png 1896w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: Kencokamo<br>https:\/\/commons.wikimedia.org\/wiki\/File:Beyonc%C3%A9_Ave_Maria_I_Am&#8230;_Tour.JPG&nbsp;<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Tr\u00e9ner Marco Borges pripravil pre Beyonc\u00e9 tr\u00e9ningov\u00fd pl\u00e1n, pri ktorom sa precvi\u010duj\u00fa hlavne&nbsp;<strong>ramen\u00e1 (R), boky (B), lakte (L) a kolen\u00e1 (K)<\/strong>, a to tak \u010dasto, ako je to len mo\u017en\u00e9.Beyonc\u00e9 m\u00e1 dos\u0165 zanepr\u00e1zdnen\u00fd \u017eivotn\u00fd \u0161t\u00fdl, no v\u010faka Silov\u00fdm pohybom od Borgesa sa do formy dostala ve\u013emi r\u00fdchlo. V nasledovnom tr\u00e9ningu m\u00e1 ka\u017ed\u00e9 cvi\u010denie prisl\u00fachaj\u00face ozna\u010denie k\u013abov, a to&nbsp;<strong>R, B, L, K,<\/strong>&nbsp;pod\u013ea toho, ktor\u00e9 k\u013aby sa maj\u00fa precvi\u010dova\u0165. V\u0161etky tr\u00e9ningy za\u010d\u00edna Beyonc\u00e9 5 min\u00fatovou rozcvi\u010dkou a potom prech\u00e1dza na kruhov\u00fd tr\u00e9ning. Pri ka\u017edom cvi\u010den\u00ed&nbsp;<strong>rob\u00ed 12 a\u017e 15 opakovan\u00ed.<\/strong>&nbsp;Ak sa v\u00e1m nepodar\u00ed hne\u010f na za\u010diatku urobi\u0165 rovnak\u00fd po\u010det opakovan\u00ed, ako rob\u00ed Beyonc\u00e9, nevad\u00ed, ale sna\u017ete sa prepracova\u0165 na t\u00fato \u00farove\u0148. V\u017edy si po ukon\u010den\u00ed cyklu nezabudnite odd\u00fdchnu\u0165 1 min\u00fatu a cviky&nbsp;<strong>opakujte dvakr\u00e1t alebo trikr\u00e1t<\/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_Beyonce_na_pondelok_Kruhovy_trening_celeho_tela_kardio\"><\/span>Tr\u00e9ning Beyonc\u00e9 na pondelok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela: 3- 4 cykly (urobte s\u00e9riu cviku a potom pokra\u010dujte na \u010fal\u0161\u00ed)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drep a&nbsp;v\u00fdtlak (R, B ,L, K)<\/li>\n\n\n\n<li>Opa\u010dn\u00e9 v\u00fdpady (B K)<\/li>\n\n\n\n<li>Zdvihy panvy jednou nohou v&nbsp;\u013eahu (B, K)<\/li>\n\n\n\n<li>K\u013euk do bo\u010dnej podpory na predlaktiach (Side Plank) (R, L, B)<\/li>\n\n\n\n<li>Cobra Plank (R, B, L, K)<\/li>\n\n\n\n<li>Tricepsov\u00e9 k\u013euky o&nbsp;lavi\u010dku (R, B, L ,K)<\/li>\n\n\n\n<li>Skr\u010dky na fitlopte (Pike Push Up) (R, B, L, K)<\/li>\n\n\n\n<li>Sklapova\u010dky (R, B, K)<\/li>\n\n\n\n<li>Bo\u010dn\u00e9 skracova\u010dky s&nbsp;dotykom p\u00e4ty (R, B, L, K)<\/li>\n\n\n\n<li>Skracova\u010dky s&nbsp;vytret\u00fdmi nohami(R, B, L)<\/li>\n\n\n\n<li>Bicyklovanie \u2013 cvik na brucho (R, B, L, K)<\/li>\n\n\n\n<li>Be\u017eiaci p\u00e1s (\u0160print 1 min \/ pomal\u00fd beh 1 min \u2013 intervaly 30- 45 min\u00fat)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marco Borges vo svojej knihe<strong> Silov\u00e9 pohyby: \u0160tyri pohyby pre zmenu v\u00e1\u0161ho tela<\/strong> <a href=\"http:\/\/www.amazon.com\/gp\/product\/B002IKLMNO\/ref=as_li_ss_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B002IKLMNO&amp;linkCode=as2&amp;tag=vegshea-20\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">(Power Moves: The Four Motions to Transform Your Body<\/a>) hovor\u00ed, \u017ee posil\u0148ovan\u00edm t\u00fdchto k\u013abov rob\u00ed va\u0161e telo zlo\u017een\u00e9 pohyby. V\u00e1\u0161 bedrov\u00fd k\u013ab (B) podopiera cel\u00fa va\u0161u telesn\u00fa hmotnos\u0165, pri\u010dom a\u017e 17 r\u00f4znych svalov podopiera va\u0161e boky a stred tela. Preto <strong>Marco rad\u00ed oh\u013eadom bokov<\/strong>: <em>&#8220;Robte drepy, zdv\u00edhanie panvy, sklapova\u010dky, v\u00fdpady a kor\u010du\u013eovanie. Chcete skvele vyzeraj\u00faci zadok? Cvi\u010dte boky.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tr\u00e9ning Beyonce<\/strong>&nbsp;je zalo\u017een\u00fd na troch hlavn\u00fdch vari\u00e1ci\u00e1ch a Marco podporuje obmie\u0148annie cvikov, ale tie\u017e upozor\u0148uje na to, \u017ee zaradzovanie precvi\u010dovania viacer\u00fdch k\u013abov a&nbsp;prisl\u00fachaj\u00facich svalov\u00fdch skup\u00edn je k\u013e\u00fa\u010dov\u00e9. Beyonc\u00e9 o&nbsp;svojej pop\u00f4rodnej postave hovor\u00ed:&nbsp;<em>&#8220;Vid\u00edm, \u017ee sa mi moje telo vracia. V\u0161etko, \u010do bolo svalnat\u00e9 a&nbsp;pevn\u00e9, ako napr\u00edklad moje nohy, sa vracia sp\u00e4\u0165 k norm\u00e1lu, len na tom mus\u00edm e\u0161te zapracova\u0165.&#8221;<\/em><\/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_Beyonce_na_utorok_Kruhovy_trening_celeho_tela_kardio\"><\/span>Tr\u00e9ning Beyonc\u00e9 na utorok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela: 3- 4 cykly (urobte s\u00e9riu cviku, potom pokra\u010dujte na \u010fal\u0161\u00ed)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drep s&nbsp;medicinbalom nad hlavou (R, B, L, K)<\/li>\n\n\n\n<li>Predn\u00e9 a potom opa\u010dn\u00e9 v\u00fdpady (B, K)<\/li>\n\n\n\n<li>V\u00fdpady so sto\u010den\u00edm sa (Medicinbal) (R, B, L, K)<\/li>\n\n\n\n<li>M\u0155tvy \u0165ah na jednej nohe (R, B, L, K)<\/li>\n\n\n\n<li>Spidermanove k\u013euky(R, B, L, K)<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih do tlaku na ramen\u00e1 (R, L)<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy jednor\u00fa\u010dky v&nbsp;predklone (R, B, L, K)<\/li>\n\n\n\n<li>Tricepsov\u00fd tlak (na BOSU Ball) (R, B, L, K)<\/li>\n\n\n\n<li>Vyt\u00e1\u010danie sa s&nbsp;medicinbalom (R, B, L, K)<\/li>\n\n\n\n<li>Podpory na predlaktiach so zdvihom nohy (R, B, L, K)<\/li>\n\n\n\n<li>Sed- \u013eahy s&nbsp;medicinbalom (R, B, L ,K)<\/li>\n\n\n\n<li>Be\u017eiaci p\u00e1s (\u0160print 1 min \/ pomal\u00fd beh 1 min \u2013 intervaly 30-45 min\u00fat)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Marco Borges rad\u00ed oh\u013eadom kolien:<\/strong>&nbsp;<em>&#8220;Robte&nbsp;kvadricepsy, hamstringy, adduk\u00e1tory a&nbsp;abduk\u00e1tory. Kolen\u00e1 n\u00e1m poskytuj\u00fa vo\u013enos\u0165 chodenia, behu a&nbsp;sk\u00e1kania s&nbsp;rados\u0165ou. Cvi\u010dte ich pomocou drepov, extenzi\u00ed, zakop\u00e1vania a&nbsp;m\u0155tvych \u0165ahov a s\u00fastredenie sa na precvi\u010dovanie kolenn\u00fdch k\u013abov pom\u00e1ha precvi\u010di\u0165 zadok.&#8221;&nbsp;<\/em>Beyonce k precvi\u010dovanie k\u013abov kolien hovor\u00ed:<em>&nbsp;&#8220;Mysl\u00edm si, \u017ee je m\u00f4j zadok prirodzen\u00fd, ale aj ja prech\u00e1dzam r\u00f4znymi f\u00e1zami, ako ka\u017ed\u00e1 \u017eena. M\u00e1m rada svoje obl\u00e9 tvary, ale niekedy m\u00e1m tie tvary na nespr\u00e1vnych miestach. Niektor\u00ed \u013eudia si myslia \u017ee pekn\u00e9 je toto, in\u00ed zase tamto. Ke\u010f \u013eudia hovoria, \u017ee som \u201enajkraj\u0161ia\u201c tr\u00e1pi ma to, no ka\u017ed\u00fd m\u00e1 svoj n\u00e1zor.&#8221;<\/em><\/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_Beyonce_na_stredu_Kruhovy_trening_celeho_tela_kardio\"><\/span><strong>Tr\u00e9ning Beyonc\u00e9 na stredu = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fdpady s&nbsp;v\u00fdskokom (B, K)<\/li>\n\n\n\n<li>Stabiln\u00e9 zano\u017eovanie na fitlopte (B, K)<\/li>\n\n\n\n<li>L \u2013 zhyby (R, B, L, K)<\/li>\n\n\n\n<li>Tlaky jednor\u00fa\u010dok na fitlopte (R, B, L, K)<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih nadhmatom (R, L)<\/li>\n\n\n\n<li>Tricepsov\u00e9 extenzie (R, L)<\/li>\n\n\n\n<li>Dv\u00edhanie ramien (R, L)<\/li>\n\n\n\n<li>Podpora na predlaktiach s&nbsp;vyto\u010den\u00edm (R, B, L)<\/li>\n\n\n\n<li>Sklapova\u010dky s&nbsp;medicinbalom (R, B, L, K)<\/li>\n\n\n\n<li>Be\u017eiaci p\u00e1s (\u0160print 1 min \/ pomal\u00fd beh 1 min \u2013 intervaly 30-45 min\u00fat)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Marco Borges oh\u013eadom ramien rad\u00ed:<\/strong><em>&nbsp;&#8220;Cvi\u010dte&nbsp;deltov\u00e9 svaly, ktor\u00e9 poskytuj\u00fa flexibilitu a&nbsp;rozsah pohybu, trap\u00e9zy, ktor\u00e9 formuj\u00fa trojuholn\u00edk ramien, ale aj prsn\u00e9 svaly, ktor\u00e9 nap\u00ednaj\u00fa a&nbsp;pri\u0165ahuj\u00fa va\u0161e ruky. Cvi\u010dte ich vyu\u017eit\u00edm tlakov na ramen\u00e1, k\u013eukov, zhybov, rozpa\u017eovania a&nbsp;s\u0165ahovania kladky.&#8221;<\/em><\/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_Beyonce_na_stvrtok_Kruhovy_trening_celeho_tela_kardio\"><\/span><strong>Tr\u00e9ning Beyonc\u00e9 na \u0161tvrtok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drep a&nbsp;v\u00fdtlak (R, B, L, K)<\/li>\n\n\n\n<li>Opa\u010dn\u00e9 v\u00fdpady (B, K)<\/li>\n\n\n\n<li>Zdvihy panvy jednou nohou v&nbsp;\u013eahu (B, K)<\/li>\n\n\n\n<li>K\u013euk do Bo\u010dnej podpory na predlaktiach (Side Plank) (R, L, B)<\/li>\n\n\n\n<li>Cobra Plank (R, B, L, K)<\/li>\n\n\n\n<li>Tricepsov\u00e9 k\u013euky o&nbsp;lavi\u010dku (R, B, L, K)<\/li>\n\n\n\n<li>Skr\u010dky na fitlopte (Pike Push Up) (R, B, L, K)<\/li>\n\n\n\n<li>Sklapova\u010dky (R, B, K)<\/li>\n\n\n\n<li>Bo\u010dn\u00e9 skracova\u010dky s&nbsp;dotykom p\u00e4ty (R, B, L, K)<\/li>\n\n\n\n<li>Skracova\u010dky s&nbsp;vytret\u00fdmi nohami(R, B, L)<\/li>\n\n\n\n<li>Bicyklovanie \u2013 cvik na brucho (R, B, L, K)<\/li>\n\n\n\n<li>Be\u017eiaci p\u00e1s (\u0160print 1 min \/ pomal\u00fd beh 1 min \u2013 intervaly 30-45 min\u00fat)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1\u0161 lak\u0165ov\u00fd k\u013ab (L) zap\u00e1ja va\u0161e ruky, a preto&nbsp;<strong>Marco rad\u00ed:<\/strong>&nbsp;<em>&#8220;Cviky na lak\u0165ov\u00fd k\u013ab s\u00fa nevyhnutn\u00e9 pre budovanie siln\u00fdch a funk\u010dn\u00fdch r\u00fak. Pracuje s&nbsp;bicepsom a&nbsp;tricepsom. Precvi\u010dujte ho pomocou bicepsov\u00fdch zdvihov, tricepsov\u00fdch extenzi\u00ed, zhybov, k\u013eukov a&nbsp;k\u013eukov na bradl\u00e1ch.&#8221;<\/em><\/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_Beyonce_na_piatok_Kruhovy_trening_celeho_tela_kardio\"><\/span>Tr\u00e9ning Beyonc\u00e9 na piatok = Kruhov\u00fd tr\u00e9ning cel\u00e9ho tela &amp; kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drep s&nbsp;medicinbalom nad hlavou (R, B, L, K)<\/li>\n\n\n\n<li>Predn\u00e9 a potom opa\u010dn\u00e9 v\u00fdpady (B, K)<\/li>\n\n\n\n<li>V\u00fdpady so sto\u010den\u00edm sa (Medicinbal) (R, B, L, K)<\/li>\n\n\n\n<li>M\u0155tvy \u0165ah na jednej nohe (R, B, L, K)<\/li>\n\n\n\n<li>Spidermanove k\u013euky(R, B ,L, K)<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih do tlaku na ramen\u00e1 (R, L)<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy jednor\u00fa\u010dky v&nbsp;predklone (R, B, L, K)<\/li>\n\n\n\n<li>Tricepsov\u00fd tlak (na BOSU Ball) (R, B, L, K)<\/li>\n\n\n\n<li>Vyt\u00e1\u010danie sa s&nbsp;medicinbalom (R, B, L, K)<\/li>\n\n\n\n<li>Podpory na predlaktiach so zdvihom nohy (R, B, L, K)<\/li>\n\n\n\n<li>Sed- \u013eahy s&nbsp;medicinbalom (R, B, L, K)<\/li>\n\n\n\n<li>Be\u017eiaci p\u00e1s (\u0160print 1 min \/ pomal\u00fd beh 1 min \u2013 intervaly 30-45 min\u00fat)<\/li>\n<\/ul>\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=\"Ake_je_tajomstvo_jej_treningu\"><\/span><strong>Ak\u00e9 je tajomstvo jej tr\u00e9ningu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9ning Beyonc\u00e9 je in\u0161pirovan\u00fd samozrejme, hudbou. P\u00e1\u010di sa jej, \u017ee svoje&nbsp;<strong>tr\u00e9ningy m\u00f4\u017ee robi\u0165 kdeko\u013evek<\/strong>, hoci aj doma, a pr\u00e1ve v\u010faka tomu sa nem\u00f4\u017ee na ni\u010d vyhov\u00e1ra\u0165. V\u0161etko, \u010do k svojmu tr\u00e9ningu potrebuje s\u00fa mal\u00e9 \u010dinky, na\u0165ahovacie p\u00e1sy a mo\u017eno fitlopta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Motiv\u00e1cia jej tr\u00e9ningov<\/strong>&nbsp;bola doned\u00e1vna tajomstvom, av\u0161ak rozhodla sa s n\u00edm zd\u00f4veri\u0165. Na be\u017eiacom p\u00e1se si pred seba v\u017edy polo\u017e\u00ed cenu Grammy a ke\u010f si predstav\u00ed, \u017ee vyhr\u00e1 \u010fal\u0161ie ocenenie, vie, \u017ee mus\u00ed by\u0165 v skvelej forme. Be\u017e\u00ed tak 30 a\u017e 45 min\u00fat pr\u00e1ve v\u010faka Grammy cene, ob\u013e\u00fabenej hudbe a v\u00ed\u0165azstve vo svojej mysli. Mimo toho v\u0161etk\u00e9ho e\u0161te aj&nbsp;<strong>ve\u013ea tancuje<\/strong>, \u010do je skvel\u00fdm sp\u00f4sobom na udr\u017eanie si formy. Beyonc\u00e9 je zn\u00e1ma t\u00fdm, \u017ee aj ke\u010f sa pripravuje na nat\u00e1\u010danie klipu, tancuje aj 9 hod\u00edn denne. A&nbsp; to v podp\u00e4tkoch!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko meria a v\u00e1\u017ei Beyonc\u00e9?<\/strong><\/p>\n\n\n\n<p>Beyonc\u00e9 meria 169 cm a jej cie\u013eov\u00e1 v\u00e1ha je 58 kg, no niekedy jej v\u00e1ha kol\u00ed\u0161e. Po\u010das tehotenstva dokonca pribrala a\u017e na 84 kg, a potom znova zhodila 25 kg a t\u00fdm dosiahla svoju cie\u013eov\u00fa v\u00e1hu. Beyonc\u00e9 sa na adresu svojho tela vyjadruje v\u017edy pozit\u00edvne a tvrd\u00ed, \u017ee ho oslavuje:<em>&nbsp;&#8221;&nbsp;Nos\u00edm spor\u00e9 oble\u010denie, preto\u017ee som hrd\u00e1 na svoje telo. Ja som e\u0161te viac hrd\u00e1 na to, \u010do je vo mne a vid\u00edm to tak, \u017ee Boh mi dal toto telo a&nbsp;je spr\u00e1vne ho oslavova\u0165.&#8221;<\/em><\/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=\"Strava_Beyonce\"><\/span><strong>Strava Beyonc\u00e9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Di\u00e9ta Beyonc\u00e9 je zalo\u017een\u00e1 na jeden\u00ed t\u00fdch spr\u00e1vnych druhov potrav\u00edn, presnej\u0161ie <strong>zeleniny a <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\"><strong>\u0161pen\u00e1tu<\/strong> <\/a>a tie\u017e to znamen\u00e1, \u017ee sa vyh\u00fdba fastfoodom. Jej tr\u00e9ner Marco Borges hovor\u00ed o di\u00e9te Beyonc\u00e9:<em> &#8220;Z\u00e1sadovos\u0165 je k\u013e\u00fa\u010dov\u00e1. Preto predpisujem Beyonc\u00e9 jedno veg\u00e1nske jedlo denne. To v\u00e4\u010d\u0161inu \u013eud\u00ed prin\u00fati jes\u0165 viac zeleniny, ako by norm\u00e1lne jedli.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.58-1-1124x692.png\" alt=\"Beyonce\" class=\"wp-image-412471\" style=\"width:843px;height:519px\" width=\"843\" height=\"519\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.58-1-1124x692.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.58-1-400x246.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.58-1-1536x945.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2014\/05\/Sni\u0301mka-obrazovky-2022-12-20-o-9.44.58-1-2048x1260.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">Autor fotografie: J.\u00e9bey<br>https:\/\/commons.wikimedia.org\/wiki\/File:Beyonce_en_Antwerp_Belgica_Sportpaleis3.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Stravovanie Beyonc\u00e9 zah\u0155\u0148a aj&nbsp;<strong>od\u0161\u0165avovanie<\/strong>, kde do od\u0161\u0165avova\u010da d\u00e1 tonu zeleniny a nejak\u00e9ho ovocia, \u010do nav\u00fd\u0161i &nbsp;mno\u017estvo \u017eiv\u00edn, ktor\u00e9 z\u00edska zo zeleniny. Existuje aj nieko\u013eko super potrav\u00edn, ktor\u00e9 Marco Borges odpor\u00fa\u010da od\u0161\u0165avova\u0165:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zeler<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">Mrkva<\/a><\/li>\n\n\n\n<li>Uhorka<\/li>\n\n\n\n<li>\u0160pen\u00e1t<\/li>\n\n\n\n<li>Z\u00e1zvor<\/li>\n\n\n\n<li>Citr\u00f3n<\/li>\n\n\n\n<li>Petr\u017elen<\/li>\n\n\n\n<li>Cesnak<\/li>\n\n\n\n<li>\u010cerven\u00e1 repa<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Di\u00e9ta Beyonc\u00e9: Prote\u00edn<\/h3>\n\n\n\n<p>Zdrav\u00fd prote\u00edn, ktor\u00fd prij\u00edma Beyonc\u00e9 zah\u0155\u0148a:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Morsk\u00e9 plody<\/li>\n\n\n\n<li>Vaje\u010dn\u00e9 bielka<\/li>\n\n\n\n<li>Prote\u00ednov\u00fd n\u00e1poj<\/li>\n\n\n\n<li>Chud\u00e9 m\u00e4so<\/li>\n\n\n\n<li>Cottage cheese<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Beyonc\u00e9 hovor\u00ed o&nbsp;svojom chudnut\u00ed<\/strong>:&nbsp;<em>\u201e80% z&nbsp;m\u00f4jho chudnutia som dosiahla pr\u00e1ve v\u010faka obmedzeniam v&nbsp;strave. Mala som ve\u013emi n\u00edzko kalorick\u00fa di\u00e9tu (1600 kal\u00f3ri\u00ed denne) a vyh\u00fdbala som sa tmav\u00e9mu m\u00e4su a&nbsp;jedla ve\u013ea r\u00fdb. Hlavne na obed a na ve\u010deru som jedla len ryby a zeleninu.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Di\u00e9ta Beyonc\u00e9: Uh\u013eohydr\u00e1ty<\/h3>\n\n\n\n<p>Di\u00e9ta vyu\u017e\u00edva uh\u013eohydr\u00e1ty, aby udr\u017eala Beyonc\u00e9 pln\u00fa energie po cel\u00fd de\u0148. Ob\u013eubuje zeleninu pripraven\u00fa na pare a k\u013e\u00fa\u010dov\u00e9 je pre \u0148u vyh\u00fdba\u0165 sa bezfarebn\u00fdm potravin\u00e1m ako je cukor, m\u00faka alebo biele zemiaky. Zdrav\u00e9 uh\u013eohydr\u00e1ty zahrnut\u00e9 v&nbsp;jej di\u00e9te:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">Zelenina <\/a>pripraven\u00e1 na pare<\/li>\n\n\n\n<li>\u0160pen\u00e1t vo v\u00e4\u010d\u0161ine jed\u00e1l<\/li>\n\n\n\n<li>Celozrnn\u00e9 cere\u00e1lie: <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a><\/li>\n\n\n\n<li>Quinoa (prote\u00edn ale chut\u00ed ako <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>)<\/li>\n\n\n\n<li>N\u00e1poje zo zeleniny<\/li>\n\n\n\n<li>Fazu\u013ea<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beyonc\u00e9 hovor\u00ed: <em>\u201eNie som \u010dlovek, ktor\u00fd je prirodzene chud\u00fd a mus\u00edm preto tvrdo pracova\u0165. Vymenila som <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny <\/a>a ry\u017eu za <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinou <\/a>a sna\u017e\u00edm sa pi\u0165 dostatok tekut\u00edn po\u010dasd\u0148a.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Di\u00e9ta Beyonce: Tuk<\/h3>\n\n\n\n<p>Jej strava obsahuje taktie\u017e&nbsp;<strong>zdrav\u00e9 tuky<\/strong>, ktor\u00e9 jej dodaj\u00fa energiu po\u010das d\u0148a. Zdrav\u00e9 tuky tie\u017e vy\u017eivuj\u00fa vlasy a&nbsp;poko\u017eku, preto prij\u00edma tieto zdrav\u00e9 tuky:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sashimi<\/li>\n\n\n\n<li>In\u00e9 ryby<\/li>\n\n\n\n<li>Orechy: v\u00e4\u010d\u0161inou mandle<\/li>\n\n\n\n<li>Olivov\u00fd olej<\/li>\n\n\n\n<li>\u013danov\u00e9 semia\u010dka<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nede\u013ea \u2013 de\u0148 z\u00e1bavy<\/h3>\n\n\n\n<p>Nede\u013ea je pre Beyonc\u00e9 d\u0148om z\u00e1bavy, \u010do je jedin\u00fd de\u0148 v t\u00fd\u017edni, kedy si dopraje jedlo, ktor\u00e9 nespad\u00e1 do jej di\u00e9tneho pl\u00e1nu:&nbsp;<em>\u201c&nbsp;Nede\u013ea je de\u0148, kedy si m\u00f4\u017eem da\u0165 \u010doko\u013evek chcem, no zvy\u010dajne je to pizza- moja ob\u013e\u00faben\u00e1 neres\u0165.\u201c<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beyonc\u00e9 sa vo svojich tr\u00e9ningoch zameriava hlavne na kardio, intervalov\u00fd tr\u00e9ning, posil\u0148ovanie bru\u0161n\u00fdch svalov a popritom v\u0161etkom nezab\u00fada ani na zdrav\u00fa stravu. Pri cvikoch sa \u0161pecializuje na tzv. Silov\u00e9 pohyby (Power Moves), ktor\u00e9 vytvoril jej tr\u00e9ner Marco Borges a vyu\u017e\u00edvaj\u00fa pohyb \u0161tyroch hlavn\u00fdch k\u013abov tela, \u010dim robia cvi\u010denie r\u00fdchlej\u0161\u00edm a m\u00fadrej\u0161\u00edm.<\/p>\n","protected":false},"author":25,"featured_media":412441,"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":[13042],"class_list":{"0":"post-168826","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-herci","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>Tr\u00e9ning a strava Beyonc\u00e9 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Beyonc\u00e9 sa vo svojich tr\u00e9ningoch zameriava hlavne na kardio, intervalov\u00fd tr\u00e9ning, posil\u0148ovanie bru\u0161n\u00fdch svalov a popritom v\u0161etkom nezab\u00fada ani na zdrav\u00fa stravu. Pri cvikoch sa \u0161pecializuje na tzv. Silov\u00e9 pohyby (Power Moves), ktor\u00e9 vytvoril jej tr\u00e9ner Marco Borges a vyu\u017e\u00edvaj\u00fa pohyb \u0161tyroch hlavn\u00fdch k\u013abov tela, \u010dim robia cvi\u010denie r\u00fdchlej\u0161\u00edm a m\u00fadrej\u0161\u00edm.\" \/>\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\/trening-a-strava-beyonce\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ning a strava Beyonc\u00e9 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Beyonc\u00e9 sa vo svojich tr\u00e9ningoch zameriava hlavne na kardio, intervalov\u00fd tr\u00e9ning, posil\u0148ovanie bru\u0161n\u00fdch svalov a popritom v\u0161etkom nezab\u00fada ani na zdrav\u00fa stravu. Pri cvikoch sa \u0161pecializuje na tzv. 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