{"id":168838,"date":"2021-09-13T09:00:00","date_gmt":"2021-09-13T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/10-rad-pre-zaciatocnikov\/"},"modified":"2024-07-02T23:36:29","modified_gmt":"2024-07-02T21:36:29","slug":"10-rad-pre-zaciatocnikov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/","title":{"rendered":"10 r\u00e1d pre za\u010diato\u010dn\u00edkov vo fitku pre r\u00fdchle a dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky"},"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\/10-rad-pre-zaciatocnikov\/#Prve_kroky_do_fitka_alebo_preco_cvicit\" title=\"Prv\u00e9 kroky do fitka alebo pre\u010do cvi\u010di\u0165?&nbsp;\">Prv\u00e9 kroky do fitka alebo pre\u010do cvi\u010di\u0165?&nbsp;<\/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\/10-rad-pre-zaciatocnikov\/#Chyby_robia_cloveka_ale_predchadzat_im_je_efektivnejsie\" title=\"Chyby robia \u010dloveka, ale predch\u00e1dza\u0165 im je efekt\u00edvnej\u0161ie&nbsp;\">Chyby robia \u010dloveka, ale predch\u00e1dza\u0165 im je efekt\u00edvnej\u0161ie&nbsp;<\/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\/10-rad-pre-zaciatocnikov\/#10_rad_pre_zaciatocnikov\" title=\"10 r\u00e1d pre za\u010diato\u010dn\u00edkov\">10 r\u00e1d pre za\u010diato\u010dn\u00edkov<\/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\/10-rad-pre-zaciatocnikov\/#1_Budte_SMART_pri_stanoveni_vasich_cielov\" title=\"1. Bu\u010fte SMART pri stanoven\u00ed va\u0161ich cie\u013eov\">1. Bu\u010fte SMART pri stanoven\u00ed va\u0161ich cie\u013eov<\/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\/10-rad-pre-zaciatocnikov\/#2_Prekonajte_svoj_strach_z_fitka\" title=\"2. Prekonajte svoj strach z fitka\">2. Prekonajte svoj strach z fitka<\/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\/10-rad-pre-zaciatocnikov\/#3_Vytvorte_si_navyky\" title=\"3. Vytvorte si n\u00e1vyky\">3. Vytvorte si n\u00e1vyky<\/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\/10-rad-pre-zaciatocnikov\/#4_Necakajte_zazraky\" title=\"4. Ne\u010dakajte z\u00e1zraky\">4. Ne\u010dakajte z\u00e1zraky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/#5_Respektujte_postupnost_treningu\" title=\"5. Re\u0161pektujte postupnos\u0165 tr\u00e9ningu\">5. Re\u0161pektujte postupnos\u0165 tr\u00e9ningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/#6_Naucte_sa_spravnu_techniku_a_nekopirujte_trening_skusenych_borcov\" title=\"6. Nau\u010dte sa spr\u00e1vnu techniku a nekop\u00edrujte tr\u00e9ning sk\u00fasen\u00fdch borcov\">6. Nau\u010dte sa spr\u00e1vnu techniku a nekop\u00edrujte tr\u00e9ning sk\u00fasen\u00fdch borcov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/#7_Venujte_sa_komplexnym_cvikom\" title=\"7. Venujte sa komplexn\u00fdm cvikom\">7. Venujte sa komplexn\u00fdm cvikom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/#8_Prisposobte_jedalnicek_svojmu_cielu\" title=\"8. Prisp\u00f4sobte jed\u00e1lni\u010dek svojmu cie\u013eu\">8. Prisp\u00f4sobte jed\u00e1lni\u010dek svojmu cie\u013eu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/#9_Investujte_do_nevyhnutnej_vybavy\" title=\"9. Investujte do nevyhnutnej v\u00fdbavy\">9. Investujte do nevyhnutnej v\u00fdbavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/#10_Vzdelavajte_sa_z_kvalitnych_zdrojov\" title=\"10. Vzdel\u00e1vajte sa z kvalitn\u00fdch zdrojov\">10. Vzdel\u00e1vajte sa z kvalitn\u00fdch zdrojov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Hovor\u00ed sa, \u017ee za\u010diatky b\u00fdvaj\u00fa \u0165a\u017ek\u00e9. Mo\u017eno nie v\u0161ade, ale vo fitness svete to ur\u010dite plat\u00ed dvojn\u00e1sobne. Ka\u017ed\u00fd de\u0148 sa mno\u017estvo \u013eud\u00ed odv\u00e1\u017ei <strong>urobi\u0165 prv\u00fd krok k svojmu lep\u0161iemu ja.<\/strong> Niektor\u00ed ho dokonca opakuj\u00fa znova ka\u017ed\u00fd t\u00fd\u017ede\u0148. Maj\u00fa r\u00f4zne ciele, no naj\u010dastej\u0161ie sa m\u00f4\u017eeme stretn\u00fa\u0165 s t\u00fdm, \u017ee chc\u00fa schudn\u00fa\u0165 alebo nabra\u0165 svalov\u00fa hmotu. Prv\u00e9 kroky do fitka absolvovali mnoh\u00ed z n\u00e1s s t\u00fa\u017ebou ma\u0165 na bruchu kr\u00e1sny six-pack.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento, pre niekoho mo\u017eno povrchn\u00fd d\u00f4vod, \u010dasom vystriedala rados\u0165 z cvi\u010denia a snaha \u017ei\u0165 zdrav\u0161\u00ed \u017eivot. \u010casy prv\u00fdch tr\u00e9ningov v\u0161ak b\u00fdvaj\u00fa aj pln\u00e9 ch\u00fdb. Najm\u00e4 v pr\u00edpade, \u017ee sa na t\u00fato cestu odhodl\u00e1te sami a nem\u00e1te pri sebe tr\u00e9nera, ktor\u00fd by v\u00e1m uk\u00e1zal ako na to. Ak ste vo fitness svete nov\u00ed, tento \u010dl\u00e1nok bude ide\u00e1lnou vstupenkou. Pon\u00faknem v\u00e1m v \u0148om <strong>10 r\u00e1d, ktor\u00e9 v\u00e1m pom\u00f4\u017eu za\u010da\u0165 pozvo\u013ena, nerobi\u0165 zbyto\u010dn\u00e9 chyby a najm\u00e4 zachova\u0165 si v\u00f4\u013eu cvi\u010di\u0165 nielen dnes, ale aj o mesiac \u010di o rok.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Prve_kroky_do_fitka_alebo_preco_cvicit\"><\/span>Prv\u00e9 kroky do fitka alebo pre\u010do cvi\u010di\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010diatok va\u0161ej cesty k cvi\u010deniu by mal st\u00e1\u0165 na pevn\u00fdch z\u00e1kladoch, ktor\u00e9 tvor\u00ed v prvom rade<strong> dostato\u010dne siln\u00fd d\u00f4vod pre\u010do. <\/strong>Chcete sa c\u00edti\u0165 lep\u0161ie? T\u00fa\u017eite po vysnenej postave? Je va\u0161im cie\u013eom zdrav\u0161\u00ed \u017eivotn\u00fd \u0161t\u00fdl, ktor\u00fd v kone\u010dnom d\u00f4sledku m\u00f4\u017ee vies\u0165 k dlh\u0161iemu a kvalitnej\u0161iemu \u017eivotu?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravotn\u00e9 v\u00fdhody cvi\u010denia s\u00fa nesporn\u00e9 a prospievaj\u00fa ka\u017ed\u00e9mu, bez oh\u013eadu na vek, pohlavie alebo fyzick\u00fa zdatnos\u0165. Na za\u010diatku je dobre vedie\u0165, \u017ee pravideln\u00e9 tr\u00e9ningy v\u00e1m neprines\u00fa iba svaly \u010di \u0161t\u00edhlej\u0161iu postavu, ale t\u00fdch bonusov je ove\u013ea viac.<\/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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-1124x750.jpg\" alt=\"Prv\u00e9 kroky do fitka alebo pre\u010do cvi\u010di\u0165? \" class=\"wp-image-294291\" style=\"width:843px;height:563px\" title=\"Prv\u00e9 kroky do fitka alebo pre\u010do cvi\u010di\u0165? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Medzi skvel\u00e9 d\u00f4vody, pre\u010do za\u010da\u0165 cvi\u010di\u0165 patria:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u013dah\u0161ie chudnutie<\/strong> \u2013 cvi\u010denie m\u00f4\u017ee pom\u00f4c\u0165 zabr\u00e1ni\u0165 nadmern\u00e9mu priberaniu alebo podpori\u0165 chudnutie. Faktom je, \u017ee ak sa venujete fyzickej aktivite, spa\u013eujete kal\u00f3rie. \u010c\u00edm intenz\u00edvnej\u0161\u00ed je v\u00e1\u0161 tr\u00e9ning, t\u00fdm viac kal\u00f3ri\u00ed dok\u00e1\u017eete sp\u00e1li\u0165 a ka\u017ed\u00e1 fyzick\u00e1 aktivita je lep\u0161ia ne\u017e \u017eiadna. Ve\u013emi ob\u013e\u00faben\u00fd je v tomto smere silov\u00fd tr\u00e9ning, v\u010faka ktor\u00e9mu dok\u00e1\u017eete sp\u00e1li\u0165 viac energie takmer zadarmo aj nieko\u013eko hod\u00edn po \u0148om. Tento jav je zn\u00e1my pod skratkou EPOC alebo v preklade zv\u00fd\u0161en\u00e1 spotreba kysl\u00edka po cvi\u010den\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/li>\n\n\n\n<li><strong>Vy\u0161\u0161ia \u0161anca na dlh\u0161\u00ed \u017eivot <\/strong>\u2013 mno\u017estvo vedeck\u00fdch \u0161t\u00fadi\u00ed ukazuje, \u017ee fyzick\u00e1 aktivita ako cvi\u010denie m\u00f4\u017ee pom\u00f4c\u0165 pred\u013a\u017ei\u0165 \u017eivot. T\u00e1to v\u00fdhoda sa prejavuje pri akomko\u013evek jej type. S\u00favis\u00ed s t\u00fdm, \u017ee fyzick\u00e1 aktivita zlep\u0161uje kardiovaskul\u00e1rne zdravie a zni\u017euje riziko srdcovocievnych \u010di \u010fal\u0161\u00edch chor\u00f4b. Okrem toho m\u00e1 pozit\u00edvny vplyv na sp\u00e1nok, posil\u0148uje imunitn\u00fd syst\u00e9m a zni\u017euje hladinu cholesterolu. Spojenie t\u00fdchto a \u010fal\u0161\u00edch benefitov fyzickej aktivity m\u00e1 potom vplyv na celkov\u00e9 zdravie a \u017eivot.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [31]<\/span><\/li>\n\n\n\n<li><strong>Zv\u00fd\u0161en\u00fd pocit \u0161\u0165astia <\/strong>\u2013 cvi\u010denie v\u010faka produkcii endorf\u00ednov zlep\u0161uje n\u00e1ladu, zni\u017euje pocity \u00fazkosti a stresu. M\u00e1 tie\u017e pozit\u00edvny vplyv na horm\u00f3ny seroton\u00edn a norepinefr\u00edn (noradrenal\u00edn), ktor\u00e9 m\u00f4\u017eu zmierni\u0165 pocity depresie. <span style=\"color:#ff6600\" class=\"tadv-color\">[2 &#8211; 3]<\/span><\/li>\n\n\n\n<li><strong>Vy\u0161\u0161ia hladina energie <\/strong>\u2013 jedna zo \u0161t\u00fadii zistila, \u017ee 6 t\u00fd\u017ed\u0148ov pravideln\u00e9ho cvi\u010denia zn\u00ed\u017eilo pocity \u00fanavy u \u013eud\u00ed, ktor\u00fdch predt\u00fdm tr\u00e1pila \u00fanava. Cvi\u010denie m\u00e1 vo v\u0161eobecnosti pozit\u00edvny vplyv na na\u0161e bunkov\u00e9 elektr\u00e1rne, ktor\u00e9 vyr\u00e1baj\u00fa energiu v podobe mitochondri\u00ed. Aj v\u010faka tomu tak m\u00f4\u017eeme poci\u0165ova\u0165 vy\u0161\u0161iu \u00farove\u0148 \u017eivotnej energie. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li>\n\n\n\n<li><strong>Zlep\u0161enie kvalitu sp\u00e1nku <\/strong>\u2013 V\u00fdskum realizovan\u00fd na star\u0161\u00edch \u013eu\u010foch uk\u00e1zal, \u017ee tr\u00e9ningov\u00fd program u \u00fa\u010dastn\u00edkov zlep\u0161il kvalitu sp\u00e1nku aj samotn\u00fd \u010das potrebn\u00fd na zasp\u00e1vanie. \u010eal\u0161ia \u0161t\u00fadia mala podobn\u00e9 v\u00fdsledky s t\u00fdm, \u017ee 16 t\u00fd\u017ed\u0148ov aer\u00f3bnej fyzickej aktivity pomohlo \u013eu\u010fom trpiacim nespavos\u0165ou spa\u0165 dlh\u0161ie a kvalitnej\u0161ie. Navy\u0161e po prebuden\u00ed c\u00edtili viac energie. <span style=\"color:#ff6600\" class=\"tadv-color\">[5 &#8211; 6]<\/span><\/li>\n\n\n\n<li><strong>Pozit\u00edvny vplyv na zdravie srdca <\/strong>\u2013 medzi mo\u017en\u00e9 v\u00fdhody cvi\u010denia patr\u00ed aj zlep\u0161enie hladiny cholesterolu, zn\u00ed\u017eenie krvn\u00e9ho tlaku a rizika kardiovaskul\u00e1rnych chor\u00f4b. Centrum pre kontrolu a prevenciu chor\u00f4b (CDC) preto odpor\u00fa\u010da minim\u00e1lne 150 min\u00fat stredne intenz\u00edvnej aktivity t\u00fd\u017edenne. WHO odpor\u00fa\u010danie roz\u0161iruje na 150 &#8211; 300 min\u00fat aer\u00f3bnej fyzickej aktivity strednej intenzity, ktor\u00fa by mali vykon\u00e1va\u0165 dospel\u00ed vo veku 18 &#8211; 64 rokov. V pr\u00edpade vy\u0161\u0161ej intenzity by to malo by\u0165 75 &#8211; 150 min\u00fat t\u00fd\u017edenne.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[7 &#8211; 8]<\/span><\/li>\n\n\n\n<li><strong>Zlep\u0161enie zdravia kost\u00ed <\/strong>\u2013 \u0161port je vo v\u0161eobecnosti zn\u00e1my pozit\u00edvnym vplyvom na zdravie kost\u00ed. Je to preto, \u017ee sa v\u010faka nemu st\u00e1vaj\u00fa pevnej\u0161ie a m\u00f4\u017eu tak pom\u00f4c\u0165 spomali\u0165 \u00fabytok kostnej hmoty, ku ktor\u00e9mu doch\u00e1dza po\u010das starnutia. Je preto d\u00f4le\u017eit\u00e9 \u0161portova\u0165 pravidelne nieko\u013ekokr\u00e1t za t\u00fd\u017ede\u0148 a nie len raz za mesiac. Pre zdravie kost\u00ed je obzvl\u00e1\u0161\u0165 dobr\u00fd silov\u00fd tr\u00e9ning, turistika, ch\u00f4dza, tenis alebo tanec. <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [9]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s v\u00fdhody cvi\u010denia zauj\u00edmaj\u00fa detailnej\u0161ie, rozhodne nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 skvel\u00fdch d\u00f4vodov, pre\u010do za\u010da\u0165 cvi\u010di\u0165, a ako na to.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32659,50911,50953,50959,107800\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"Chyby_robia_cloveka_ale_predchadzat_im_je_efektivnejsie\"><\/span>Chyby robia \u010dloveka, ale predch\u00e1dza\u0165 im je efekt\u00edvnej\u0161ie&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010diatky v cvi\u010den\u00ed b\u00fdvaj\u00fa \u010dasto pln\u00e9 ch\u00fdb. Mnoho z n\u00e1s m\u00e1 sedav\u00e9 zamestnanie, ktor\u00e9 zah\u0155\u0148a napr\u00edklad celodenn\u00e9 sedenie pri po\u010d\u00edta\u010di. Potom sa rozhodneme \u00eds\u0165 na tr\u00e9ning a neob\u0165a\u017eujeme sa ani len <strong>zahria\u0165 \u010di rozcvi\u010di\u0165. <\/strong>V\u00fdnimkou nie s\u00fa ani za\u010diato\u010dn\u00edci, ktor\u00ed \u010dasto hne\u010f po pr\u00edchode do gymu siahaj\u00fa po \u010dink\u00e1ch. Okrem toho <strong>podce\u0148uj\u00fa regener\u00e1ciu a pitn\u00fd re\u017eim<\/strong> alebo makaj\u00fa, ale v\u0161etku svoju snahu zni\u010dia cez v\u00edkend alkoholom alebo zlou stravou a potom sa \u010duduj\u00fa, \u017ee nemaj\u00fa v\u00fdsledky. Pr\u00edpadne sa s\u0165a\u017euj\u00fa na to, ko\u013eko \u010dasu ich stoj\u00ed samotn\u00fd tr\u00e9ning a neuvedomuj\u00fa si, ako dlho sa po\u010das neho venuj\u00fa mobilu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nepriate\u013eom za\u010diato\u010dn\u00edka m\u00f4\u017ee by\u0165 aj premotivovanos\u0165, ktor\u00e1 ho n\u00fati naklada\u0165 si pr\u00edli\u0161 \u0165a\u017ek\u00e9 v\u00e1hy a ignorova\u0165 d\u00f4le\u017eitos\u0165 techniky. V tomto pr\u00edpade si u\u017e koleduje aj o zranenie.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_rad_pre_zaciatocnikov\"><\/span>10 r\u00e1d pre za\u010diato\u010dn\u00edkov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby ste sa vyhli zbyto\u010dn\u00fdm probl\u00e9mom a hne\u010f od za\u010diatku vyrazili t\u00fdm spr\u00e1vnym smerom, ni\u017e\u0161ie pre v\u00e1s m\u00e1me <strong>10 tipov a r\u00e1d, ktor\u00e9 v\u00e1m u\u013eah\u010dia vstup do fitka.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Budte_SMART_pri_stanoveni_vasich_cielov\"><\/span>1. Bu\u010fte SMART pri stanoven\u00ed va\u0161ich cie\u013eov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Akon\u00e1hle sa rozhodnete vst\u00fapi\u0165 do sveta cvi\u010denia, sk\u00faste si hne\u010f na za\u010diatku <strong>jasne stanovi\u0165 va\u0161e ciele.<\/strong> Mali by sp\u013a\u0148a\u0165 nieko\u013eko krit\u00e9ri\u00ed, ktor\u00e9 by pre v\u00e1s mali by\u0165 predov\u0161etk\u00fdm skuto\u010dne d\u00f4le\u017eit\u00e9. To v\u00e1m zaru\u010d\u00ed, \u017ee budete ove\u013ea odhodlanej\u0161\u00ed a dosiahnete \u017eelan\u00fd v\u00fdsledok. Pri pl\u00e1novan\u00ed sa dr\u017ete dobre zn\u00e1mej a overenej met\u00f3dy SMART, ktor\u00e1 d\u00e1va va\u0161im cie\u013eom v\u0161etky konkr\u00e9tne krit\u00e9ri\u00e1 <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201313]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0160pecifickos\u0165 (Specific) <\/strong>\u2013 pri stanoven\u00ed cie\u013eov mus\u00edte by\u0165 konkr\u00e9tni a nesta\u010d\u00ed poveda\u0165 len, \u017ee chcete schudn\u00fa\u0165 alebo dv\u00edha\u0165 \u0165a\u017ek\u00e9 v\u00e1hy. Namiesto toho sa sna\u017ete vyjadrova\u0165 re\u010dou \u010d\u00edsel, ako napr\u00edklad<strong> chcem schudn\u00fa\u0165 10 kg, chcem zabehn\u00fa\u0165 10 km alebo chcem zdvihn\u00fa\u0165 50 kg na benchpress a podobne.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>Merate\u013enos\u0165 (Measurable)<\/strong> \u2013 ak nejak\u00fdm sp\u00f4sobom nem\u00f4\u017eete odmera\u0165 svoj cie\u013e, potom nezist\u00edte ani to, \u010di ste ho zvl\u00e1dli. V pr\u00edpade, \u017ee chcete schudn\u00fa\u0165 5 kg, mus\u00edte vedie\u0165, na akej v\u00e1he ste a <strong>postupne zaznamen\u00e1va\u0165 svoj pokrok \u010fal\u0161\u00edm v\u00e1\u017een\u00edm alebo meran\u00edm. <\/strong>\u010ciastkov\u00e9 \u00faspechy udr\u017eia va\u0161u motiv\u00e1ciu a posun\u00fa v\u00e1s k v\u00fdslednej v\u00e1he.<\/li>\n\n\n\n<li><strong>Dosiahnute\u013enos\u0165 (Achievable) <\/strong>\u2013 ak mierite pr\u00edli\u0161 vysoko alebo sa sna\u017e\u00edte robi\u0165 pr\u00edli\u0161 ve\u013ea vec\u00ed naraz, je ve\u013emi pravdepodobn\u00e9, \u017ee sa v\u00e1m napokon nepodar\u00ed dosiahnu\u0165 v\u00e1\u0161 cie\u013e. Preto by ste mali by\u0165 realisti v tom, \u010do dok\u00e1\u017eete a sna\u017ei\u0165 sa v\u017edy dr\u017ea\u0165 iba jedn\u00e9ho cie\u013ea. Ak ste prv\u00fdkr\u00e1t vo fitku a va\u0161a fyzick\u00e1 kond\u00edcia je slab\u00e1, asi nie je re\u00e1lne o\u010dak\u00e1va\u0165, \u017ee vytla\u010d\u00edte 100 kg na benchpress alebo, \u017ee va\u0161im v\u00fdkonom na drepy zatienite borca, ktor\u00fd na sebe mak\u00e1 u\u017e nieko\u013eko rokov. Re\u00e1lne by bolo napr\u00edklad o\u010dak\u00e1va\u0165, <strong>\u017ee urob\u00edte 20 klikov s vlastnou v\u00e1hou v priebehu 2 mesiacov. <\/strong>V s\u00favislosti s dosiahnute\u013enos\u0165ou bude pre v\u00e1s tie\u017e jednoduch\u0161ie, ak si svoj <strong>jeden ve\u013ek\u00fd cie\u013e rozdel\u00edte do mal\u00fdch \u010diastkov\u00fdch cie\u013eov. <\/strong>Schudn\u00fa\u0165 4 kg za 2 mesiace sa v\u00e1m st\u00e1le m\u00f4\u017ee zda\u0165 ve\u013ea. Ale cie\u013e schudn\u00fa\u0165 0,5 kg t\u00fd\u017edenne u\u017e neznie tak hrozne a jeho dosahovanie v\u00e1s postupne dopracuje k p\u00f4vodne \u017eelan\u00fdm \u0161tyrom kil\u00e1m.<\/li>\n\n\n\n<li><strong>Relevantnos\u0165 (Relevant) <\/strong>\u2013 pri ka\u017edom cieli je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, pre\u010do ho vlastne chcete dosiahnu\u0165. Tr\u00e9nujete na konkr\u00e9tnu s\u00fa\u0165a\u017e? Chudnete, aby ste sa vo\u0161li do \u0161iat \u010di obleku na svadbu? Chcete by\u0165 zdrav\u0161\u00ed a fyzicky zdatnej\u0161\u00ed? Toto v\u0161etko s\u00fa p\u00e1dne d\u00f4vody k fyzickej aktivite. Ka\u017ed\u00fd si v\u0161ak mus\u00ed n\u00e1js\u0165 tie svoje. Len tak sa pre neho <strong>stan\u00fa relevantn\u00e9 a t\u00fdm p\u00e1dom aj udr\u017eate\u013en\u00e9.<\/strong><\/li>\n\n\n\n<li><strong>\u010casov\u00e1 ohrani\u010denos\u0165 (Time-based) <\/strong>\u2013 trochu \u010dasov\u00e9ho n\u00e1tlaku pri tvorbe cie\u013eov rozhodne nie je na \u0161kodu. Hovori\u0165, \u017ee chcete schudn\u00fa\u0165 5 kg e\u0161te st\u00e1le nesta\u010d\u00ed. Je dobr\u00e9 k tomu prida\u0165 \u010dasov\u00fd r\u00e1mec a skvel\u00fdm cie\u013eom vo fin\u00e1le zost\u00e1va \u017eelanie <strong>chcem schudn\u00fa\u0165 alebo nabra\u0165 5 kg za 3 mesiace. <\/strong>Len pre lep\u0161iu predstavu, <strong>ide\u00e1lna r\u00fdchlos\u0165 chudnutia je zhruba 0,5 a\u017e 1 kg za t\u00fd\u017ede\u0148.<\/strong> [32]<\/li>\n<\/ol>\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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/f1-1124x749.jpg\" alt=\"Bu\u010fte SMART pri stanoven\u00ed va\u0161ich cie\u013eov\" class=\"wp-image-294308\" style=\"width:843px;height:562px\" title=\"Bu\u010fte SMART pri stanoven\u00ed va\u0161ich cie\u013eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Prekonajte_svoj_strach_z_fitka\"><\/span>2. Prekonajte svoj strach z fitka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak m\u00e1te strach z prvej n\u00e1v\u0161tevy fitka ur\u010dite nie ste sami. Pod\u013ea prieskumu dokonca existuj\u00fa \u013eudia, ktor\u00ed necvi\u010dia a <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span>:&nbsp;<\/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>my\u0161lienku n\u00e1v\u0161tevy fitka pova\u017euj\u00fa za stra\u0161ideln\u00fa<\/li>\n\n\n\n<li>rad\u0161ej by boli sami v miestnosti s pav\u00fakom ako sami vo fitku&nbsp;<\/li>\n\n\n\n<li>rad\u0161ej by si nechali pichn\u00fa\u0165 injekciu ne\u017e nav\u0161t\u00edvili fitko<\/li>\n\n\n\n<li>rad\u0161ej by sa na de\u0148 vzdali svojho telef\u00f3nu ako sami nav\u0161t\u00edvili fitko&nbsp;<\/li>\n\n\n\n<li>s\u00fa nerv\u00f3zni z my\u0161lienky n\u00e1v\u0161tevy fitka, preto\u017ee tam uvidia fyzicky zdatnej\u0161\u00edch \u013eud\u00ed, ne\u017e s\u00fa oni sami&nbsp;<\/li>\n\n\n\n<li>za najstra\u0161idelnej\u0161ie miesto vo fitku pova\u017euj\u00fa stojan na drepy, preto\u017ee nevedia, ak\u00fa v\u00e1hu by na \u0148om mali pou\u017ei\u0165&nbsp;<\/li>\n\n\n\n<li>maj\u00fa obavy po\u017eiada\u0165 o pomoc zamestnanca fitka&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u013ea za\u010diato\u010dn\u00edkov sa skr\u00e1tka boj\u00ed, \u017ee vo fitku bud\u00fa vyzera\u0165 hl\u00fapo. S\u00favis\u00ed to najm\u00e4 s t\u00fdm, \u017ee nevedia ovl\u00e1da\u0165 stroje a nie s\u00fa si ist\u00ed, \u010di maj\u00fa spr\u00e1vnu techniku cvi\u010denia. Rie\u0161en\u00edm je <strong>p\u00fdta\u0165 sa.<\/strong> <strong>Nebojte sa oslovi\u0165 zamestnanca fitka alebo tr\u00e9nera, <\/strong>ktor\u00fd v\u00e1m ve\u013emi r\u00e1d pom\u00f4\u017ee a uk\u00e1\u017ee, ako sa obsluhuj\u00fa konkr\u00e9tne stroje. Koniec koncov, od toho tam ten person\u00e1l predsa je a vy rozhodne nebudete prv\u00ed ani posledn\u00ed, kto sa na nie\u010do op\u00fdtal. Ur\u010dite v\u00e1m v\u0161ak<strong> nebude ma\u0165 probl\u00e9m poradi\u0165 ani in\u00fd n\u00e1v\u0161tevn\u00edk,<\/strong> ktor\u00e9ho m\u00f4\u017eete oslovi\u0165 po\u010das pauzy medzi s\u00e9riami. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fitness komunita \u013eud\u00ed je naozaj ve\u013emi otvoren\u00e1 a <strong>ktoko\u013evek v nej v\u00e1m bez probl\u00e9mov porad\u00ed. <\/strong>Uva\u017eovanie nad t\u00fdm, \u017ee sa na v\u00e1s pr\u00e1ve teraz niekto pozer\u00e1 je teda \u00faplne zbyto\u010dn\u00e9. S\u00fastre\u010fte sa na v\u00e1\u0161 cie\u013e a na ka\u017ed\u00fd pohyb, ktor\u00fd vykon\u00e1vate. Ve\u013emi dobrou podporou s\u00fa tie\u017e sl\u00fachadl\u00e1 a motiva\u010dn\u00fd playlist.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa prv\u00fdkr\u00e1t chyst\u00e1te na skupinov\u00e9 cvi\u010denie, pom\u00f4c\u0165 prekona\u0165 stres m\u00f4\u017ee aj <strong>rozhovor s tr\u00e9nerom. <\/strong>Pokojne sa na nejak\u00fa lekciu z\u00e1jdite pozrie\u0165 len ako pas\u00edvny div\u00e1k. Predstavte sa tr\u00e9nerovi a nebojte sa op\u00fdta\u0165 na to, \u010do v\u00e1m nie je jasn\u00e9. Okrem toho by ste ho mali obozn\u00e1mi\u0165 s va\u0161imi pr\u00edpadn\u00fdmi zdravotn\u00fdmi obmedzeniami, na ktor\u00e9 m\u00f4\u017ee bra\u0165 oh\u013ead pri tr\u00e9ningu. Okrem toho v\u00e1m tie\u017e ve\u013emi r\u00e1d zodpovie ka\u017ed\u00fa ot\u00e1zku a pom\u00f4\u017ee s usmernen\u00edm na va\u0161ej ceste. Zo za\u010diatku v\u00e1m s prekonan\u00edm strachu <strong>m\u00f4\u017ee pom\u00f4c\u0165 aj n\u00e1v\u0161teva fitka v menej vy\u0165a\u017een\u00fdch hodin\u00e1ch.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokojne sa op\u00fdtajte na recepcii, v akom \u010dase je tu najv\u00e4\u010d\u0161\u00ed n\u00e1val \u013eud\u00ed a kedy je fitko pr\u00e1zdnej\u0161ie. Vo v\u00e4\u010d\u0161ine pr\u00edpadov je najv\u00e4\u010d\u0161\u00ed n\u00e1val v \u010dase medzi 16. a 19. hodinou, kedy \u013eudia chodia zo \u0161koly \u010di z pr\u00e1ce. Medzi najmenej vy\u0165a\u017een\u00e9 \u010dasy patria v\u00e4\u010d\u0161inou dopoludnie, obed a neskor\u0161\u00ed ve\u010der. Lep\u0161\u00ed pocit z prv\u00fdch tr\u00e9ningov m\u00f4\u017ee <strong>navodi\u0165 aj v\u00e1\u0161 kamar\u00e1t, ktor\u00e9ho ukec\u00e1te na spolo\u010dn\u00e9 cvi\u010denie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prekona\u0165 strach v\u00e1m m\u00f4\u017ee<strong> pom\u00f4c\u0165 aj to, \u017ee si konkr\u00e9tne fitko vyh\u013ead\u00e1te dopredu napr\u00edklad na webe alebo soci\u00e1lnych sie\u0165ach. <\/strong>V\u00e4\u010d\u0161inou tam n\u00e1jdete dostatok fotiek, ktor\u00e9 v\u00e1m daj\u00fa dobr\u00fd preh\u013ead o tom, ako to fitko vlastne vyzer\u00e1. Uvid\u00edte tie\u017e jeho techniku a stroje, na ktor\u00fdch pou\u017eitie sa m\u00f4\u017eete potom pripravi\u0165 aj doma, napr\u00edklad pozret\u00edm vide\u00ed na YouTube. Okrem toho sa na str\u00e1nkach fitka m\u00f4\u017eete do\u010d\u00edta\u0165 aj viacero zauj\u00edmav\u00fdch inform\u00e1ci\u00ed k tr\u00e9ningom, person\u00e1lu a podobne.V pr\u00edpade prv\u00fdch tr\u00e9ningov v\u0161ak zost\u00e1va <strong>k\u013e\u00fa\u010dov\u00e9 absolvova\u0165 ich so sk\u00fasen\u00fdm tr\u00e9nerom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toho si m\u00f4\u017eete n\u00e1js\u0165 bu\u010f na z\u00e1klade referenci\u00ed, alebo priamo vo fitku, do ktor\u00e9ho sa chyst\u00e1te. V\u00e4\u010d\u0161inou tam pracuj\u00fa ako zamestnanci, ku ktor\u00fdm v\u00e1s navedie person\u00e1l recepcie. Sk\u00fasen\u00fd tr\u00e9ner v\u00e1m ve\u013emi r\u00fdchlo pom\u00f4\u017ee prekona\u0165 strach z fitka a \u010do je hlavn\u00e9 &#8211; <strong>nau\u010d\u00ed v\u00e1s spr\u00e1vnej technike cvi\u010denia.<\/strong> Stoj\u00ed s\u00edce nejak\u00e9 peniaze, ale je rozhodne efekt\u00edvnej\u0161ie zaplati\u0165 si u neho p\u00e1r tr\u00e9ningov, ne\u017e sa treb\u00e1rs mesiace tr\u00e1pi\u0165, nema\u0165 progres, cvi\u010di\u0165 nespr\u00e1vnym sp\u00f4sobom \u010di dokonca po\u0161kodi\u0165 si zdravie.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[14] [16]<\/span><\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-1124x749.jpg\" alt=\"Prv\u00e9 tr\u00e9ningy by ste mali absolvova\u0165 s tr\u00e9nerom\" class=\"wp-image-294327\" style=\"width:843px;height:562px\" title=\"Prv\u00e9 tr\u00e9ningy by ste mali absolvova\u0165 s tr\u00e9nerom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Vytvorte_si_navyky\"><\/span>3. Vytvorte si n\u00e1vyky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V za\u010diatkoch va\u0161ej fitness cesty je <strong>naj\u0165a\u017e\u0161ie a z\u00e1rove\u0148 najd\u00f4le\u017eitej\u0161ie vydr\u017ea\u0165.<\/strong> Ak v\u0161ak zatnete zuby, tak po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och pravidelnosti sa z va\u0161ej tr\u00e9ningovej rutiny stane n\u00e1vyk. Pod\u013ea niektor\u00fdch zdrojov m\u00f4\u017ee <strong>vypestovanie n\u00e1vyku trva\u0165 len 21 dn\u00ed <\/strong>pri aktivit\u00e1ch, ktor\u00e9 rob\u00edte ka\u017ed\u00fd de\u0148. Pri tr\u00e9ningu je v\u0161ak d\u00f4le\u017eit\u00e1 aj regener\u00e1cia a dni vo\u013ena. Ka\u017edodenn\u00fd n\u00e1vyk sa v\u0161ak d\u00e1 aplikova\u0165 napr\u00edklad pri zmene stravovania. Ak sk\u00fasite vydr\u017ea\u0165 21 dn\u00ed, po nich v\u00e1m v\u00e1\u0161 nov\u00fd jed\u00e1lni\u010dek bude pripada\u0165 u\u017e celkom prirodzen\u00fd.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S cvi\u010den\u00edm za\u010dnite <strong>z\u013eahka. Dajte sami sebe z\u00e1v\u00e4zok, \u017ee si zacvi\u010d\u00edte 2x do t\u00fd\u017ed\u0148a a vydr\u017ete. <\/strong>Pom\u00f4c\u0165 m\u00f4\u017ee aj to, ak si dni budete od\u0161krt\u00e1va\u0165 v kalend\u00e1ri, \u010do prinesie v\u00e4\u010d\u0161\u00ed pocit uspokojenia. Ak sa dostanete cez toto \u0161t\u00e1dium, postupne na aktivite pridajte. Ve\u013emi dobr\u00fdm n\u00e1strojom na za\u010diatku m\u00f4\u017ee by\u0165 aj tzv. <strong>dvojmin\u00fatov\u00e9 pravidlo.<\/strong> Hovor\u00ed o tom, \u017ee ke\u010f za\u010dnete s nov\u00fdm n\u00e1vykom, nemal by trva\u0165 dlh\u0161ie ne\u017e 2 min\u00faty. <span style=\"color:#ff6600\" class=\"tadv-color\">[17\u201318] [33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na \u0161tarte v\u00e1m ur\u010dite posl\u00fa\u017ei aj n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V praxi sa toti\u017e ka\u017ed\u00fd nov\u00fd zvyk d\u00e1 zmen\u0161i\u0165 do dvoch min\u00fat. Vyzera\u0165 to m\u00f4\u017ee aj nasledovne:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chcete si \u010d\u00edta\u0165 pred span\u00edm \u2192<\/strong> Za\u010dnite t\u00fdm, \u017ee si pre\u010d\u00edtate pred span\u00edm v\u017edy 1 str\u00e1nku&nbsp;<\/li>\n\n\n\n<li><strong>Chcete sa venova\u0165 joge 30 min\u00fat denne \u2192<\/strong> Za\u010dnite v\u00fdberom svojej podlo\u017eku na jogu<\/li>\n\n\n\n<li><strong>Chcete za\u010da\u0165 cvi\u010di\u0165 \u2192 <\/strong>Urobte 10 preskokov cez \u0161vihadlo&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Chcete si pripravova\u0165 jedlo de\u0148 vopred \u2192<\/strong> Polo\u017ete si do krabi\u010dky jogurt a k\u00fasok ovocia&nbsp;<\/li>\n\n\n\n<li><strong>Chcete za\u010da\u0165 beha\u0165 \u2192 <\/strong>Za\u010dnite t\u00fdm, \u017ee si zavia\u017eete be\u017eeck\u00e9 tenisky&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cie\u013eom tejto met\u00f3dy je, <strong>aby boli va\u0161e n\u00e1vyky \u010do najjednoduch\u0161ie.<\/strong> Ktoko\u013evek m\u00f4\u017ee min\u00fatu meditova\u0165, pre\u010d\u00edta\u0165 si jednu str\u00e1nku knihy alebo za\u0161nurova\u0165 si be\u017eeck\u00e9 tenisky. T\u00e1to strat\u00e9gia stavia na tom, \u017ee <strong>akon\u00e1hle za\u010dnete robi\u0165 spr\u00e1vnu vec, je \u013eah\u0161ie v nej potom pokra\u010dova\u0165. <\/strong>Nasleduj\u00face akcie m\u00f4\u017eu by\u0165 n\u00e1ro\u010dn\u00e9, ale je d\u00f4le\u017eit\u00e1 aby t\u00e1 prv\u00e1 bola jednoduch\u00e1. To v\u00e1m zaru\u010d\u00ed ten naj\u013eah\u0161\u00ed za\u010diatok. Spom\u00ednan\u00e9 strat\u00e9gie s\u00fa d\u00f4le\u017eit\u00e9 hlavne preto, \u017ee posil\u0148uj\u00fa identitu, ktor\u00fa sa sna\u017e\u00edte vybudova\u0165.&nbsp;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Necakajte_zazraky\"><\/span>4. Ne\u010dakajte z\u00e1zraky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toto je pravdepodobne jeden z naj\u010dastej\u0161\u00edch probl\u00e9mov. \u017dijeme vo svete, kde m\u00f4\u017eeme ma\u0165 takmer \u010doko\u013evek a samozrejme &#8211; <strong>chceme to okam\u017eite.<\/strong> Ke\u010f sa webstr\u00e1nka nena\u010d\u00edta do 0,1 sekundy sme na\u0161tvan\u00ed. Nezn\u00e1\u0161ame \u010dakanie u lek\u00e1ra, dlh\u00fa don\u00e1\u0161ku obedu a nechce sa n\u00e1m \u010daka\u0165 ani na objedn\u00e1vku z e-shopu. T\u00fa\u017eba z\u00edska\u0165 nie\u010do okam\u017eite je tak\u00e1 siln\u00e1, \u017ee <strong>oslabuje na\u0161u schopnos\u0165 by\u0165 trpezliv\u00fdm.<\/strong><\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-1124x749.jpeg\" alt=\"Cvi\u010denie vy\u017eaduje trpezlivos\u0165\" class=\"wp-image-294381\" style=\"width:843px;height:562px\" title=\"Cvi\u010denie vy\u017eaduje trpezlivos\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pr\u00e1ve<strong> trpezlivos\u0165 a sebadiscipl\u00edna v\u0161ak pri cvi\u010den\u00ed hraj\u00fa ve\u013emi d\u00f4le\u017eit\u00fa \u00falohu. <\/strong>Mus\u00edte si uvedomi\u0165, \u017ee ni\u010d, \u010do naozaj stoj\u00ed za to, sa ned\u00e1 z\u00edska\u0165 okam\u017eite. Vybudova\u0165 fyzick\u00fa kond\u00edciu, z\u00edska\u0165 svaly alebo vysnen\u00fa postavu m\u00f4\u017ee trva\u0165 mesiace a\u017e roky. V z\u00e1vislosti od v\u00e1\u0161ho v\u00fdchodiskov\u00e9ho bodu. Ak m\u00e1te kil\u00e1 navy\u0161e, tie\u017e ste ich nepribrali za noc z jedn\u00e9ho jedla. Tak\u017ee nem\u00f4\u017eete \u010daka\u0165, \u017ee ak si dnes d\u00e1te zeleninov\u00fd \u0161al\u00e1t, tak sa r\u00e1no zobud\u00edte o 10 kg \u013eah\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho plat\u00ed, \u017ee v\u00fdsledky, ktor\u00e9 prich\u00e1dzaj\u00fa r\u00fdchlo rovnako r\u00fdchlo od\u00eddu. Viac sa o nich dozviete v \u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jojo efekt a ako s n\u00edm bojova\u0165.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je mi jasn\u00e9, \u017ee to asi nie je \u00faplne to, \u010do chcete teraz po\u010du\u0165, ale je to fakt, ktor\u00fd potrebujete vedie\u0165 a treba ho prija\u0165. Je lep\u0161ie na to \u00eds\u0165 <strong>pomaly a robi\u0165 zmeny, ktor\u00e9 zvl\u00e1dnete a bud\u00fa pre v\u00e1s udr\u017eate\u013en\u00e9, <\/strong>ne\u017e zo d\u0148a na de\u0148 oto\u010di\u0165 kurz o 180 stup\u0148ov. <strong>Trpezlivos\u0165 a sebadiscipl\u00edna s\u00fa va\u0161i kamar\u00e1ti a cesta za vysnen\u00fdm cie\u013eom s nimi bude ove\u013ea jednoduch\u0161ia. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<p><br>Ak v\u00e1s zauj\u00edmaj\u00fa sp\u00f4soby, ako si vybudova\u0165 sebadiscipl\u00ednu, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sebadisciplina-kluc-k-uspechu-v-sporte-aj-v-zivote\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sebadiscipl\u00edna: k\u013e\u00fa\u010d k \u00faspechu v \u0161porte aj v \u017eivote.<\/strong><\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Respektujte_postupnost_treningu\"><\/span>5. Re\u0161pektujte postupnos\u0165 tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd tr\u00e9ning m\u00e1 svoju <strong>warm up, teda zahrievaciu f\u00e1zu,<\/strong> ktor\u00e1 priprav\u00ed v\u00e1\u0161 organizmus na z\u00e1\u0165a\u017e po\u010das cvi\u010denia. Je d\u00f4le\u017eit\u00e1 preto, \u017ee m\u00f4\u017ee <strong>pom\u00f4c\u0165 predch\u00e1dza\u0165 zraneniam a zlep\u0161i\u0165 v\u00e1\u0161 v\u00fdkon.<\/strong> Okrem toho m\u00f4\u017ee<strong> zv\u00fd\u0161i\u0165 flexibilitu a zn\u00ed\u017ei\u0165 bolestiv\u00e9 prejavy svalovice po tr\u00e9ningu.<\/strong> Predt\u00fdm ne\u017e sa chop\u00edte \u010diniek sa zahrejte napr\u00edklad sk\u00e1kan\u00edm cez \u0161vihadlo, jumping jackmi, veslovac\u00edm trena\u017e\u00e9rom alebo ch\u00f4dzou. Dobr\u00e1 zahrievacia f\u00e1za by mala <strong>trva\u0165 5 &#8211; 10 min\u00fat a zahria\u0165 v\u0161etky svalov\u00e9 skupiny.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[20\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na zahrieva\u010dku by mal nadv\u00e4zova\u0165 <strong>dynamick\u00fd stre\u010ding.<\/strong> Ide o&nbsp; kr\u00fa\u017eiv\u00e9 pohyby k\u013abov cel\u00e9ho tela od hlavy po p\u00e4ty. Podobn\u00fa aktivitu si mo\u017eno pam\u00e4t\u00e1te z hod\u00edn telesnej v\u00fdchovy na \u0161kole. Jej cie\u013eom je <strong>zlep\u0161i\u0165 rozsah pohybu va\u0161ich k\u013abov a zn\u00ed\u017ei\u0165 potenci\u00e1lne <a href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">riziko zranenia po\u010das tr\u00e9ningu.<\/a><\/strong>&nbsp; Po hlavnej \u010dasti tr\u00e9ningu by ste nemali zab\u00fada\u0165 ani na <strong>cool down, <\/strong>teda upokojenie, ktor\u00e9 pom\u00e1ha v\u00e1\u0161mu telu vr\u00e1ti\u0165 sa sp\u00e4\u0165 do norm\u00e1lu. Ke\u010f docvi\u010d\u00edte dajte si napr\u00edklad p\u00e1r min\u00fat na p\u00e1se, stepperi alebo na bicykli. Potom si <strong>pona\u0165ahujte svaly cel\u00e9ho tela<\/strong> a hor sa do sprchy.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[21] [23] [34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez oh\u013eadu na zau\u017e\u00edvan\u00e9 postupy v\u0161ak nezabudnite na ka\u017edom tr\u00e9ningu<strong> po\u010d\u00fava\u0165 svoje telo.<\/strong> V\u00e4\u010d\u0161ina za\u010diato\u010dn\u00edkov nie je zvyknut\u00fdch na ka\u017edodenn\u00fa fyzick\u00fa aktivitu, a preto myslite na svoje limity. Ak po\u010das cvi\u010denia c\u00edtite boles\u0165, mali by ste sa zastavi\u0165 a chv\u00ed\u013eku si odpo\u010din\u00fa\u0165. <strong>Tr\u00e9nova\u0165 cez boles\u0165 nie je dobr\u00fd n\u00e1pad, <\/strong>preto\u017ee m\u00f4\u017ee sp\u00f4sobi\u0165 nepr\u00edjemn\u00e9 zranenie, ktor\u00e9 v\u00e1s odstav\u00ed na dlh\u0161\u00ed \u010das. Tvrd\u0161ie a r\u00fdchlej\u0161ie tempo nemus\u00ed nutne znamena\u0165 lep\u0161\u00ed a efekt\u00edvnej\u0161\u00ed tr\u00e9ning.<span style=\"color:#ff6600\" class=\"tadv-color\"> [24]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Naucte_sa_spravnu_techniku_a_nekopirujte_trening_skusenych_borcov\"><\/span>6. Nau\u010dte sa spr\u00e1vnu techniku a nekop\u00edrujte tr\u00e9ning sk\u00fasen\u00fdch borcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010diato\u010dn\u00edci sa \u010dasto u\u010dia cvi\u010di\u0165 sledovan\u00edm vide\u00ed. To nemus\u00ed by\u0165 nevyhnutne zl\u00fd sp\u00f4sob, ale<strong> probl\u00e9m nast\u00e1va vtedy, ak niekoho kop\u00edrujete nespr\u00e1vne.<\/strong> Naj\u010dastej\u0161ie sa m\u00f4\u017eeme stretn\u00fa\u0165 s t\u00fdm, ako sa nov\u00e1\u010dikovia vo fitku sna\u017eia <strong>pr\u00edli\u0161 skoro zdvihn\u00fa\u0165 pr\u00edli\u0161 ve\u013ek\u00fa v\u00e1hu tak,<\/strong> ako ich vzory, ktor\u00e9 sa sna\u017eia napodobni\u0165. Pri tejto snahe doch\u00e1dza sk\u00f4r k neprimeran\u00e9mu pohybu ne\u017e ku kontrakcii svalov, ktor\u00e1 je potrebn\u00e1 pre ich rast.&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 je <strong>spr\u00e1vna technika, ktor\u00e1 strategicky zap\u00e1ja svalov\u00e9 skupiny <\/strong>a dok\u00e1\u017ee ich precvi\u010di\u0165 pomocou r\u00f4znych pohybov a uhlov. \u010c\u00edm kvalitnej\u0161ie spr\u00e1vnou technikou precvi\u010d\u00edte ka\u017ed\u00fa svalov\u00fa skupinu, <strong>t\u00fdm sk\u00f4r budete ma\u0165 v\u00fdsledky. <\/strong>V\u00e4\u010d\u0161ia v\u00e1ha si na v\u00e1s postupne po\u010dk\u00e1. D\u00f4le\u017eit\u00e9 je nau\u010di\u0165 sa spr\u00e1vnu techniku, v\u010faka ktorej bud\u00fa<strong> spr\u00e1vne zabera\u0165 aj va\u0161e tr\u00e9novan\u00e9 svalov\u00e9 skupiny. <\/strong>Plne sa s\u00fastre\u010fte dan\u00fd cvik a kontrolovane vykon\u00e1vajte svalov\u00fa pr\u00e1cu. Vedome tak sval nap\u00ednajte a uvo\u013e\u0148ujte. Z\u00edskate tak ove\u013ea lep\u0161iu kontrolu nad svojim telom pomocou zlep\u0161enia neuromuskul\u00e1rneho spojenia, teda spojenia hlavy a svalov. Tu je op\u00e4\u0165 dole\u017eit\u00e9, aby v\u00e1m spr\u00e1vnu techniku uk\u00e1zal sk\u00fasen\u00fd tr\u00e9ner a nekop\u00edrovali ste niekoho, kto o \u0148u ani nezavadil. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spr\u00e1vnu techniku cvikov a mno\u017estvo \u010fal\u0161\u00edch cenn\u00fdch inform\u00e1ci\u00ed m\u00f4\u017eete n\u00e1js\u0165 aj na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.youtube.com\/c\/GymbeamSk\/featured\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161om YouTube kan\u00e1li GymBeamsk.<\/strong><\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Venujte_sa_komplexnym_cvikom\"><\/span>7. Venujte sa komplexn\u00fdm cvikom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010diato\u010dn\u00edkov m\u00f4\u017eu \u013eahko zmias\u0165 <strong>zlo\u017eito vystavan\u00e9 tr\u00e9ningov\u00e9 pl\u00e1ny,<\/strong> pln\u00e9 izolovan\u00fdch cvikov, ktor\u00e9 \u010dasto vid\u00edte v r\u00f4znych fitness \u010dasopisoch alebo na webe. Ak ste nikdy predt\u00fdm nevkro\u010dili do posil\u0148ovne, podobn\u00fd tr\u00e9ning v\u00e1m nemus\u00ed prinies\u0165 dobr\u00e9 v\u00fdsledky. A ak\u00e9 cviky s\u00fa najlep\u0161ie? Tie, pri ktor\u00fdch m\u00e1te zvl\u00e1dnut\u00fa spr\u00e1vnu techniku a vyhovuj\u00fa va\u0161ej biomechanike pohybu. Medzi TOP trojku silov\u00e9ho tr\u00e9ningu patria <strong>komplexn\u00e9 cviky<\/strong> <strong>&nbsp;ako drep, benchpress a m\u0155tvy \u0165ah.<\/strong><\/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\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-1124x718.jpg\" alt=\"M\u0155tvy \u0165ah patr\u00ed medzi najlep\u0161ie silov\u00e9 cviky\" class=\"wp-image-294416\" style=\"width:843px;height:539px\" title=\"M\u0155tvy \u0165ah patr\u00ed medzi najlep\u0161ie silov\u00e9 cviky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Tieto cviky toti\u017e vy\u017eaduj\u00fa zapojenie viacer\u00fdch svalov\u00fdch skup\u00edn s\u00fa\u010dasne. V\u010faka tomu <strong>budete schopn\u00ed \u010dasom zdvihn\u00fa\u0165 v\u00e4\u010d\u0161iu v\u00e1hu, viac zr\u00fdchli\u0165 metabolizmus a dosiahnu\u0165 tak svoje ciele. <\/strong>N\u00e1sledne je nutn\u00e9 rozdeli\u0165 jednotliv\u00e9 svalov\u00e9 partie do tr\u00e9ningov\u00e9ho pl\u00e1nu v podobe jednotliv\u00fdch cvikov. Na za\u010diatok v\u00e1m posta\u010d\u00ed tr\u00e9ningov\u00fd pl\u00e1n s troma cvikmi pre ve\u013ek\u00fa a dvoma pre mal\u00fa svalov\u00fa partiu. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o pr\u00edprave tr\u00e9ningov\u00e9ho pl\u00e1nu dozviete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral sval<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\">y?<\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_Prisposobte_jedalnicek_svojmu_cielu\"><\/span>8. Prisp\u00f4sobte jed\u00e1lni\u010dek svojmu cie\u013eu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e1\u0161 tr\u00e9ning by mal by\u0165 podporen\u00fd vyv\u00e1\u017eenou stravou. Na udr\u017eanie zdravej energetickej hladiny s\u00fa spravidla nevyhnutn\u00e9 v\u0161etky skupiny potrav\u00edn, teda bielkoviny, sacharidy aj tuky. Bielkoviny<strong> pom\u00e1haj\u00fa budova\u0165 a udr\u017eiava\u0165 svalov\u00fa hmotu. Maj\u00fa pozit\u00edvny vplyv na zdravie kost\u00ed a po cvi\u010den\u00ed obnovuj\u00fa po\u0161koden\u00e9 svalov\u00e9 vl\u00e1kna.<\/strong><\/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\" width=\"1124\" height=\"824\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-1124x824.jpg\" alt=\"Prisp\u00f4sobte jed\u00e1lni\u010dek svojmu cie\u013eu\" class=\"wp-image-294442\" style=\"width:843px;height:618px\" title=\"Prisp\u00f4sobte jed\u00e1lni\u010dek svojmu cie\u013eu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-1124x824.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-400x293.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-1536x1127.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-2048x1502.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Medzi zdroje bielkov\u00edn patria:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e4so<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tuniak-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, morsk\u00e9 plody, mlieko, mlie\u010dne v\u00fdrobky a syry, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vajcia<\/a>, strukoviny (hrach, fazu\u013ea, v\u0161etky druhy \u0161o\u0161ovice, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, edamame), pseudoobilniny (poh\u00e1nka, amarant, quinoa), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>), lah\u00f4dkov\u00e9 dro\u017edie, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>.<\/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\"><strong>Medzi zdroje sacharidov patria:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 obilniny a cere\u00e1lie (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, m\u00faka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, chlieb a pe\u010divo), pseudoobilniny, zemiaky a bataty, strukoviny, ovocie a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakoniec s\u00fa tu <a href=\"https:\/\/gymbeam.sk\/zdrave-tuky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00e9 tuky<\/strong><\/a>, ktor\u00e9 po\u010das dlh\u0161ieho a menej intenz\u00edvneho cvi\u010denia <strong>funguj\u00fa ako zdroj energie. <\/strong>Okrem toho <strong>podporuj\u00fa imunitn\u00fd syst\u00e9m, maj\u00fa pozit\u00edvny vplyv na hladinu cholesterolu, zlep\u0161uj\u00fa funkcie mozgu<\/strong> a maj\u00fa mno\u017estvo \u010fal\u0161\u00edch v\u00fdhod. <span class=\"tadv-color\" style=\"color:#ff6600\">[26 &#8211; 27] <\/span><\/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\"><strong>Medzi zdroje zdrav\u00fdch tukov patria:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>orechy a semienka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, maslo a tuk ako prirodzen\u00e1 s\u00fa\u010das\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Princ\u00edpy vyv\u00e1\u017een\u00e9ho stravovania sme pre v\u00e1s podrobnej\u0161ie rozobrali v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 zdravo jes\u0165?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zab\u00fada\u0165 by ste v\u0161ak nemali ani na <strong>pitn\u00fd re\u017eim <\/strong>(30 &#8211; 45 ml tekut\u00edn na 1 kg telesnej hmotnosti)<strong>, ktor\u00fd je nevyhnutn\u00fd pre udr\u017eanie spr\u00e1vnej \u00farovne hydrat\u00e1cie.<\/strong> Dop\u013a\u0148anie tekut\u00edn po\u010das cvi\u010denia m\u00e1 vplyv na optim\u00e1lny v\u00fdkon. Po cvi\u010den\u00ed v\u00e1m pitn\u00fd re\u017eim m\u00f4\u017ee pom\u00f4c\u0165 r\u00fdchlej\u0161ie zregenerova\u0165. To sa t\u00fdka najm\u00e4 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/67-napoje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">funk\u010dn\u00fdch n\u00e1pojov<\/a>, ktor\u00e9 v\u00e1m dok\u00e1\u017eu doplni\u0165 hladinu sod\u00edka, hor\u010d\u00edka, drasl\u00edka, v\u00e1pnika a \u010fal\u0161\u00edch miner\u00e1lnych l\u00e1tok \u010di vitam\u00ednov. Tie po\u010das n\u00e1ro\u010dn\u00e9ho cvi\u010denia prirordzene str\u00e1cate poten\u00edm. V\u010faka tomu sa dok\u00e1\u017eete r\u00fdchlej\u0161ie vr\u00e1ti\u0165 sp\u00e4\u0165 do sedla tr\u00e9ningu. Viac sa o \u0148om do\u010d\u00edtate v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako na zdravie vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim.<\/strong><\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[28\u201329]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stravu by ste navy\u0161e mali <strong>prisp\u00f4sobi\u0165 aj svojim cie\u013eom. <\/strong>\u010ci u\u017e chcete schudn\u00fa\u0165 alebo nabra\u0165 svalov\u00fa hmotu, od toho by sa mal odv\u00edja\u0165 aj pr\u00edjem va\u0161ich makro\u017eiv\u00edn. ve\u013emi dobr\u00fdm pomocn\u00edkom je v tomto pr\u00edpade <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/strong><\/a> Viac v\u00e1s do tejto problematiky zasv\u00e4t\u00ed \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\">?<\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"9_Investujte_do_nevyhnutnej_vybavy\"><\/span>9. Investujte do nevyhnutnej v\u00fdbavy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010da\u0165 by ste mohli <strong>kvalitnou \u0161portovou obuvou, <\/strong>ktor\u00fa si treba vybra\u0165 pod\u013ea va\u0161ej aktivity. Dobr\u00e9 obutie ocen\u00edte najm\u00e4 po\u010das r\u00f4znych vytrvalostn\u00fdch aktiv\u00edt ako beh, ch\u00f4dza \u010di bicyklovanie. V\u00fdhodou <strong>be\u017eeck\u00fdch tenisiek je napr\u00edklad ni\u017e\u0161ia hmotnos\u0165. <\/strong>Obuv na tr\u00e9ning s \u010dinkami by zas <strong>mala by\u0165 podpornej\u0161ia. <\/strong>Ocen\u00edte to hlavne pri cvikoch ako drep \u010di m\u0155tvy \u0165ah. V\u00fdhodou je na tr\u00e9ningu aj <a href=\"https:\/\/gymbeam.sk\/strix\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">funk\u010dn\u00e9 oble\u010denie<\/a>, ktor\u00e9 dok\u00e1\u017ee efekt\u00edvne odv\u00e1dza\u0165 pot. Okrem toho b\u00fdva vyroben\u00e9 z \u013eahk\u00fdch a pohodln\u00fdch materi\u00e1lov, ktor\u00e9 v\u00e1m dopraj\u00fa maxim\u00e1lnu slobodu pohybu po\u010das v\u0161etk\u00fdch tr\u00e9ningov\u00fdch aktiv\u00edt. D\u00e1my potom ocenia tie\u017e <a href=\"https:\/\/gymbeam.sk\/sportova-podprsenka-simple-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portov\u00fa podprsenku<\/a>, ktor\u00e1 im poskytne dostato\u010dn\u00fa oporu.<\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-1124x749.jpg\" alt=\"Za\u010diato\u010dn\u00edci by mali zv\u00e1\u017ai\u0165 aj k\u00fapu nevyhnutnej v\u00fdbavy do fitka\" class=\"wp-image-294460\" style=\"width:843px;height:562px\" title=\"Za\u010diato\u010dn\u00edci by mali zv\u00e1\u017ai\u0165 aj k\u00fapu nevyhnutnej v\u00fdbavy do fitka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>&nbsp;&nbsp;&nbsp;<br>Dlane za\u010diato\u010dn\u00edkov tie\u017e nie s\u00fa zvyknut\u00e9 na \u010dinky a u\u017e po prvom tr\u00e9ningu sa v\u00e1m m\u00f4\u017eu objavi\u0165 p\u013euzgiere. Pred\u00eds\u0165 im dok\u00e1\u017eu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rukavice-ronnie-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rukavice na cvi\u010denie<\/strong><\/a><strong>, <\/strong>ktor\u00e9 by mali ma\u0165 \u010dasti na odvetr\u00e1vanie a dostato\u010dn\u00fa podporu v\u00e1\u0161ho z\u00e1p\u00e4stia. Ak pl\u00e1nujete investova\u0165 do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1ceho fitka<\/a> a vlastn\u00e9ho fitness n\u00e1radia, na za\u010diatok si <strong>vyberte nie\u010do jednoduch\u00e9, z\u00e1bavn\u00e9 a \u013eahko pou\u017eite\u013en\u00e9. <\/strong>Dobr\u00fdm pr\u00edkladom je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>posil\u0148ovacia guma<\/strong><\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/smart-svihadlo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0161vihadlo<\/strong><\/a>. Pred zak\u00fapen\u00edm pr\u00edslu\u0161enstva ho pokojne najprv vysk\u00fa\u0161ajte vo fitku. V\u010faka tomu zist\u00edte, \u010do v\u00e1m vyhovuje najviac. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_Vzdelavajte_sa_z_kvalitnych_zdrojov\"><\/span>10. Vzdel\u00e1vajte sa z kvalitn\u00fdch zdrojov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez aspo\u0148 z\u00e1kladn\u00fdch znalost\u00ed v problematike cvi\u010denia a stravy dosiahnete va\u0161e ciele asi len ve\u013emi \u0165a\u017eko. Okrem toho, \u017ee by ste sa mali dr\u017ea\u0165 vy\u0161\u0161ie spom\u00ednan\u00fdch z\u00e1kladn\u00fdch princ\u00edpov. Skvel\u00e9 bude aj to, ak sa v danej oblasti <strong>budete postupne vzdel\u00e1va\u0165.<\/strong> Nebojte sa p\u00fdta\u0165 sk\u00fasenej\u0161\u00edch borcov a <strong>vyh\u013ead\u00e1va\u0165 inform\u00e1cie na relevantn\u00fdch zdrojoch.<\/strong> Patria medzi ne<strong> odborn\u00e9 \u010dl\u00e1nky<\/strong> zalo\u017een\u00e9 na overen\u00fdch zdrojoch. Myslite na to, \u017ee nie ka\u017ed\u00e1 pseudocelebrita je relevantn\u00fdm zdrojom a nie ka\u017ed\u00e1 polonah\u00e1 bikini fitnesska na Instagrame m\u00e1 spr\u00e1vnu techniku cvi\u010denia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m pr\u00e1ve nechce \u010d\u00edta\u0165, skvelou mo\u017enos\u0165ou s\u00fa aj <a href=\"https:\/\/open.spotify.com\/show\/1l8VF4i0imnmxoEybahVlh\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podcasty<\/strong><\/a> \u010di n\u00e1\u0161 <a href=\"https:\/\/www.youtube.com\/c\/GymbeamSk\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>YouTube kan\u00e1l<\/strong><\/a>. Zauja\u0165 by v\u00e1s v\u0161ak mohol aj v\u00fdber na\u0161ich \u010dl\u00e1nkov, v ktor\u00fdch n\u00e1jdete mno\u017estvo tipov a odpor\u00fa\u010dan\u00ed pre za\u010diato\u010dn\u00edkov:&nbsp;<\/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>Chceli by ste sa venova\u0165 jednej z najob\u013e\u00fabenej\u0161\u00edch \u0161portov\u00fdch aktiv\u00edt na svete? Viac v\u00e1m pribl\u00ed\u017ei \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod aj pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chceli by ste schudn\u00fa\u0165 a udr\u017ea\u0165 si na uzde svoj pr\u00edjem aj napriek ka\u017edodenn\u00fdm povinnostiam? Porad\u00edme v\u00e1m v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot?<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uprednost\u0148ujete pred n\u00e1v\u0161tevou fitka rad\u0161ej dom\u00e1ce cvi\u010denie? V tom pr\u00edpade za pre\u010d\u00edtanie stoj\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?&nbsp;<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>L\u00e1ka v\u00e1s hrazda? V tom pr\u00edpade nevynechajte \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako cvi\u010di\u0165 na hrazde? 10 cvikov pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u00fa\u017eite po r\u00fdchlom \u00fabytku hmotnosti? Vysk\u00fa\u0161ajte na\u0161u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30-d\u0148ov\u00fa v\u00fdzvu, ktor\u00e1 v\u00e1m pom\u00f4\u017ee natrvalo schudn\u00fa\u0165 a spr\u00e1vne jes\u0165.<\/strong><\/a><strong>&nbsp;<\/strong><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predt\u00fdm ne\u017e podniknete prv\u00e9 kroky k va\u0161im cie\u013eom si uvedomte, \u017ee <strong>ka\u017ed\u00fd niekde za\u010d\u00ednal. <\/strong>S aktu\u00e1lnou formou sa dokonca nenarodili ani ten najsvalnatej\u0161\u00ed borec alebo najkraj\u0161ia bikini fitnesska. Ka\u017ed\u00fd si musel prejs\u0165 svojou cestou a <strong>v\u0161etci sme kedysi vst\u00fapili do fitka prv\u00fdkr\u00e1t v \u017eivote.<\/strong> Preto sa nemus\u00edte ob\u00e1va\u0165, \u017ee sa na za\u010diatku budete c\u00edti\u0165 bezradne alebo hl\u00fapo. Fitness komunita je naozaj <strong>pln\u00e1 otvoren\u00fdch a n\u00e1pomocn\u00fdch \u013eud\u00ed, ktor\u00fdch sp\u00e1ja ten rovnak\u00fd cie\u013e ako ten v\u00e1\u0161<\/strong> &#8211; sta\u0165 sa najlep\u0161ou verziou sam\u00e9ho \u010di samej seba. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je len na v\u00e1s, ako sa k svojim cie\u013eom postav\u00edte. Ak sa v\u0161ak budete dr\u017ea\u0165 spom\u00ednan\u00fdch r\u00e1d ur\u010dite sa zv\u00fd\u0161i aj pravdepodobnos\u0165, \u017ee svoje vyt\u00fa\u017een\u00e9 ciele napokon <strong>skuto\u010dne niekedy dosiahnete. <\/strong>Do tej doby v\u00e1m silno dr\u017e\u00edm palce! &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\/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><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chyst\u00e1te sa prv\u00fdkr\u00e1t do fitka alebo len chcete za\u010da\u0165 cvi\u010di\u0165? M\u00e1me pre v\u00e1s 10 u\u017eito\u010dn\u00fdch r\u00e1d, ktor\u00e9 v\u00e1m pom\u00f4\u017eu schudn\u00fa\u0165, nabra\u0165 svaly a zlep\u0161i\u0165 kond\u00edciu.<\/p>\n","protected":false},"author":120,"featured_media":294514,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6123,6062,6069,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-168838","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-trening","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","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>10 r\u00e1d pre za\u010diato\u010dn\u00edkov vo fitku pre r\u00fdchle a dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chyst\u00e1te sa prv\u00fdkr\u00e1t do fitka alebo len chcete za\u010da\u0165 cvi\u010di\u0165? M\u00e1me pre v\u00e1s 10 u\u017eito\u010dn\u00fdch r\u00e1d, ktor\u00e9 v\u00e1m pom\u00f4\u017eu schudn\u00fa\u0165, nabra\u0165 svaly a zlep\u0161i\u0165 kond\u00edciu.\" \/>\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\/10-rad-pre-zaciatocnikov\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 r\u00e1d pre za\u010diato\u010dn\u00edkov vo fitku pre r\u00fdchle a dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Chyst\u00e1te sa prv\u00fdkr\u00e1t do fitka alebo len chcete za\u010da\u0165 cvi\u010di\u0165? 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