{"id":180935,"date":"2020-08-26T08:00:00","date_gmt":"2020-08-26T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=180935"},"modified":"2022-09-22T15:25:48","modified_gmt":"2022-09-22T13:25:48","slug":"je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie\/","title":{"rendered":"Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie?"},"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\/je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie\/#Ako_rastu_svaly\" title=\"Ako rast\u00fa svaly?\">Ako rast\u00fa svaly?<\/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\/je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie\/#Potreningova_svalovica_a_rast_svalov\" title=\"Potr\u00e9ningov\u00e1 svalovica a rast svalov\">Potr\u00e9ningov\u00e1 svalovica a rast svalov<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Stalo sa aj v\u00e1m, \u017ee ste na druh\u00fd de\u0148 po tr\u00e9ningu chodili ako Bambi, a pri sadan\u00ed a vst\u00e1van\u00ed z toalety ste sa museli dr\u017ea\u0165 steny? <strong>Svalovica, svalovka <\/strong>alebo <strong>svalov\u00e1 hor\u00fa\u010dka<\/strong> je \u010dasto <strong>oneskoren\u00fdm d\u00f4sledkom tr\u00e9ningu.<\/strong> Mnoh\u00ed \u013eudia ju pova\u017euj\u00fa za znak poctiv\u00e9ho cvi\u010denia a s boles\u0165ou prich\u00e1dza <strong>spokojnos\u0165 z progresu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj vy ste mo\u017eno za\u017eili debatu v \u0161t\u00fdle: <em>\u201cno ja som sa v\u010dera zni\u010dil, nevl\u00e1dzem ani zdvihn\u00fa\u0165 ruku.\u201d<\/em> Mysl\u00edm, \u017ee o\u010dak\u00e1vanou reakciou nie je \u013e\u00fatos\u0165, ale pokyvovanie hlavou a uznanie. Je pritom naozaj <strong>svalovica<\/strong> <strong>nevyhnutn\u00e1 pre progres a rast svalov?<\/strong> S\u00fa tr\u00e9ningy bez nej nedostato\u010dn\u00e9? V \u010dl\u00e1nku sa dozviete v\u0161etko potrebn\u00e9 o <strong>faktoroch, ktor\u00e9 ovplyv\u0148uj\u00fa rast svalov, o oneskorenej bolesti svalov <\/strong>a jej v\u00fdzname pre <strong>budovanie svalovej hmoty.<\/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=\"Ako_rastu_svaly\"><\/span><strong>Ako rast\u00fa svaly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Svalov\u00e1 hypertrofia<\/strong><\/h3>\n\n\n\n<p>Jednou z <strong>v\u00fdnimo\u010dn\u00fdch vlastnost\u00ed<\/strong> \u013eudsk\u00e9ho<strong> tela<\/strong> je jeho<strong> prisp\u00f4sobivos\u0165, <\/strong>a to plat\u00ed aj pre svaly. Zmenou \u017eivotn\u00e9ho \u0161t\u00fdlu m\u00e1 <strong>svalov\u00e9 tkanivo <\/strong>schopnos\u0165<strong> r\u00e1s\u0165,<\/strong> aj ke\u010f ka\u017ed\u00fd z n\u00e1s buduje svaly inak a svoj\u00edm tempom. <strong>Silov\u00fdm tr\u00e9ningom<\/strong> vyvol\u00e1vame potrebu tela prisp\u00f4sobi\u0165 sa, \u010d\u00edm d\u00f4jde k <strong>svalovej hypertrofii.<\/strong> Pod hypertrofiou sa rozumie <strong>zv\u00e4\u010d\u0161enie tkaniva<\/strong> alebo org\u00e1nu <strong>vplyvom zv\u00e4\u010d\u0161enia<\/strong> jeho <strong>buniek. <\/strong>Dv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h je jednou z najbe\u017enej\u0161\u00edch ciest za v\u00e4\u010d\u0161\u00edmi a vytvarovan\u00fdmi svalmi. Existuj\u00fa <strong>dva typy<\/strong> svalovej <strong>hypertrofie &#8211; myofibril\u00e1rna a sarkoplazmatick\u00e1.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1124x749.jpg\" alt=\"\u010do je svalov\u00e1 hypertrofia\" class=\"wp-image-181034\" width=\"843\" height=\"562\" title=\"svalov\u00e1 hypertrofia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/typy-svalovej-hypertrofie-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Pri myofibril\u00e1rnej hypertrofii <\/strong>sa <strong>zv\u00e4\u010d\u0161uje svalov\u00e9 tkanivo,<\/strong> presnej\u0161ie <strong>myofibrily <\/strong>&#8211; jeho <strong>kontrak\u010dn\u00e1 \u010das\u0165.<\/strong> Bez nej by nebol mo\u017en\u00fd pohyb a vplyvom myofibri\u00e1rnej hypertrofie sa zvy\u0161uje sila a r\u00fdchlos\u0165. M\u00f4\u017ee za to <strong>n\u00e1rast myofibrilov <\/strong>v svale, \u010do nav\u00fd\u0161i <strong>silu a hustotu vl\u00e1kien.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druh\u00fdm typom hypertrofie je <strong>sarkoplazmatick\u00e1<\/strong>, v\u010faka nej sa <strong>zv\u00fd\u0161i ukladanie energie a vytrvalos\u0165. Medzi zv\u00e4zkami<\/strong> svalov\u00fdch tkan\u00edv sa toti\u017e nach\u00e1dza <strong>sarkoplazma, tekutina,<\/strong> ktor\u00e1 v svaloch <strong>vyp\u013a\u0148a priestor<\/strong> medzi tkanivami. Po\u010das sarkoplazmatickej hypertrofie sa <strong>zvy\u0161uje objem<\/strong> tejto <strong>tekutiny v svaloch.<\/strong> Svaly vyzeraj\u00fa v\u00e4\u010d\u0161ie, av\u0161ak tento typ <strong>nesp\u00f4sobuje n\u00e1rast tkaniva alebo sily.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3]<\/span>&nbsp;<\/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>\u010co ovplyv\u0148uje rast svalov?<\/strong><\/h3>\n\n\n\n<p>Odpove\u010fou na t\u00fato ot\u00e1zku sa \u013eudstvo zaober\u00e1 u\u017e od nepam\u00e4ti a vedomos\u0165, \u017ee <strong>sila rastie dv\u00edhan\u00edm \u0165a\u017ek\u00fdch v\u00e1h <\/strong>je zn\u00e1ma u\u017e roky. Ak ste si predstavili stredovek alebo 17. storo\u010die, tak v\u00e1s mo\u017eno prekvap\u00edme. Dv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h siaha omnoho \u010falej a jedn\u00fdm z \u201cpriekopn\u00edkov\u201d bol <strong>Mil\u00f3n z Krot\u00f3nu.<\/strong> Jeho tr\u00e9ning by ur\u010dite aj dnes oh\u00faril nejedn\u00e9ho bodybuildera. Mil\u00f3n bol <strong>antick\u00fd z\u00e1pasn\u00edk <\/strong>a <strong>olympijsk\u00e9 hry vyhral 6-kr\u00e1t za sebou. <\/strong>\u010co bolo jeho tajomstvo? <strong>Dv\u00edhal <\/strong>a nosil <strong>na svojich ramen\u00e1ch <\/strong>novonaroden\u00e9<strong> te\u013ea.<\/strong> Robil to viac ne\u017e 4 roky a<strong> te\u013ea<\/strong> zatia\u013e <strong>vyr\u00e1stlo<\/strong> do dospel\u00e9ho vola. Tr\u00e9ning s teliatkom bol vlastne <strong>silov\u00fd tr\u00e9ning,<\/strong> v\u010faka rastu zviera\u0165a sa <strong>zvy\u0161ovala <\/strong>aj <strong>z\u00e1\u0165a\u017e, <\/strong>\u010doho v\u00fdsledkom bol <strong>n\u00e1rast svalovej hmoty z\u00e1pasn\u00edka. <\/strong>Tento pr\u00edbeh je star\u00fd asi<strong> 2600 rokov<\/strong> a odvtedy sa poznanie fungovania svalov dos\u0165 posunulo. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Proces rastu svalov <\/strong>je mo\u017en\u00e9 rozdeli\u0165 do<strong> troch \u0161t\u00e1di\u00ed &#8211;<\/strong> od stimulu a\u017e po zmenu v synt\u00e9ze svalov\u00fdch prote\u00ednov. Proces sa del\u00ed na <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>po\u010diato\u010dn\u00fd stimul,<\/strong><\/li><li><strong>molekul\u00e1rnu signaliz\u00e1ciu,<\/strong><\/li><li><strong>synt\u00e9zu svalov\u00fdch prote\u00ednov.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1124x747.jpg\" alt=\"ako rast\u00fa svaly\" class=\"wp-image-180968\" width=\"843\" height=\"560\" title=\"ako rast\u00fa svaly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov-1536x1021.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-rast-svalov.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Druh\u00e9 \u0161t\u00e1dium<\/strong> je pod\u013ea vedcov <strong>molekul\u00e1rne signalizovanie,<\/strong> teda <strong>dr\u00e1hy <\/strong>s\u00fa tr\u00e9ningom <strong>aktivovan\u00e9, <\/strong>a pod\u013ea v\u0161etk\u00e9ho, s\u00fa zapojen\u00e9 do<strong> n\u00e1rastu synt\u00e9zy svalov\u00fdch prote\u00ednov. <\/strong>V\u00fdsledkom sign\u00e1lov je<strong> do\u010dasn\u00e9 zv\u00fd\u0161enie r\u00fdchlosti synt\u00e9zy bielkov\u00edn<\/strong> v svaloch. Jednoducho povedan\u00e9, za\u010dnete cvi\u010di\u0165 a zv\u00fd\u0161en\u00fdm nap\u00e4t\u00edm sa vyvolaj\u00fa sign\u00e1ly, ktor\u00fdch v\u00fdsledkom je<strong> vy\u0161\u0161ia r\u00fdchlos\u0165 synt\u00e9zy <\/strong>bielkov\u00edn. Pokia\u013e ide o<strong> svalov\u00fa hor\u00fa\u010dku,<\/strong> n\u00e1s bude najviac zauj\u00edma\u0165 <strong>prv\u00fd bod &#8211; po\u010diato\u010dn\u00fd stimul.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea vedcov patria <strong>do po\u010diato\u010dn\u00e9ho stimulu 3 faktory<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [6]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mechanick\u00e9 nap\u00e4tie<\/strong><\/li><li><strong>Metabolick\u00fd stres<\/strong><\/li><li><strong>Po\u0161kodenie svalov<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das mechanick\u00e9ho nap\u00e4tia v svaloch doch\u00e1dza <strong>okrem mechanick\u00fdch zmien<\/strong> aj k t\u00fdm <strong>chemick\u00fdm. <\/strong>Nap\u00e4tie sa<strong> <\/strong>podie\u013ea na <strong>procese signaliz\u00e1cie buniek,<\/strong> ktor\u00e9ho s\u00fa\u010das\u0165ou je prote\u00edn so skr\u00e1ten\u00fdm n\u00e1zvom <strong>mTOR<\/strong> (mechanistic Target of Rapamycin). V tele m\u00e1 <strong>mTOR<\/strong> funkciu <strong>zos\u00faladi\u0165 metabolizmus a eukaryotick\u00fd rast buniek so vstupmi prostredia, <\/strong>medzi ktor\u00e9 patria napr\u00edklad<strong> rastov\u00e9 faktory a \u017eiviny. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm faktorom je <strong>metabolick\u00fd stres,<\/strong> ten sa na raste svalov podie\u013ea v\u010faka <strong>tvorbe metabolitov v krvi. <\/strong>Je ich viacero a patria medzi ne <strong>kreat\u00edn, lakt\u00e1t <\/strong>alebo tie\u017e <strong>anorganick\u00fd fosf\u00e1t. <\/strong>K hromadeniu ved\u013eaj\u0161\u00edch produktov by mohlo doch\u00e1dza\u0165 tzv.<strong> \u201copuchom buniek\u201d &#8211;<\/strong> n\u00e1rastom vody v svaloch. Ide o in\u00fd n\u00e1zov <strong>vn\u00fatrobunkovej hydrat\u00e1cie <\/strong>a pod\u013ea viacer\u00fdch \u0161t\u00fadi\u00ed dok\u00e1\u017ee \u201copuch\u201d riaden\u00fd hydrat\u00e1ciou jednak<strong> zvy\u0161ova\u0165 synt\u00e9zu bielkov\u00edn, <\/strong>a tie\u017e <strong>zn\u00ed\u017ei\u0165 proteol\u00fdzu <\/strong>(rozpad bielkov\u00edn). <span style=\"color:#ff6600\" class=\"tadv-color\">[12] [14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u0161kodenie svalov <\/strong>je v podstate <strong>z\u00e1palovou reakciou, <\/strong>pri ktorej sa do po\u0161kodenej \u010dasti svalu dostan\u00fa viacer\u00e9 typy <strong>bielych krviniek,<\/strong> aby sa postarali o <strong>ne\u017eiad\u00face \u010dasti.<\/strong> D\u00f4sledkom uvo\u013enenia bielych krviniek sa spust\u00ed proces spojen\u00fd s n\u00e1rastom <strong>\u201csatelitn\u00fdch buniek\u201d.<\/strong> Tie sa aktivuj\u00fa tr\u00e9ningom a ich \u00falohou je viaza\u0165 sa na svaly, \u010d\u00edm <strong>podporuj\u00fa opravu a rast svalov\u00fdch vl\u00e1kien. <\/strong>Z tohto uhlu poh\u013eadu je preto mo\u017en\u00e9 tvrdi\u0165, \u017ee aj <strong>po\u0161kodenie svalov<\/strong> m\u00e1 do istej miery <strong>vplyv na ich rast.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1124x749.jpg\" alt=\"\u010do ovplyv\u0148uje svalov\u00fa hypertrofiu\" class=\"wp-image-181087\" width=\"843\" height=\"562\" title=\"\u010do ovplyv\u0148uje svalov\u00fa hypertrofiu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-ovplyv\u0148uje-svalov\u00fa-hypertrofiu-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Pod<strong> mechanick\u00fdm nap\u00e4t\u00edm <\/strong>sa m\u00e1 na mysli<strong> tr\u00e9ning s v\u00e1hami, <\/strong>kedy svaly dost\u00e1vate do stresu, a v\u00fdsledkom tr\u00e9ningu je v z\u00e1vere <strong>po\u0161kodenie svalov.<\/strong> Pr\u00e1ve potrhanie svalov vedie k <strong>potr\u00e9ningovej svalovici,<\/strong> teda k <strong>oneskorenej bolesti svalov<\/strong> (<strong>DOMS<\/strong> &#8211; Delayed Onset Muscle Soreness). <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potreningova_svalovica_a_rast_svalov\"><\/span><strong>Potr\u00e9ningov\u00e1 svalovica a rast svalov<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010co je DOMS?<\/strong><\/h3>\n\n\n\n<p>Skratka DOMS predstavuje <strong>v\u00fdsledok tr\u00e9ningu<\/strong> alebo<strong> inej fyzickej aktivity, <\/strong>pri ktorej na svalovom tkanive vznikaj\u00fa trhlinky. Pod\u013ea vedcov nast\u00e1va <strong>oneskoren\u00e1 boles\u0165 svalov 12 &#8211; 24 hod\u00edn po tr\u00e9ningu<\/strong> a vyvrchol\u00ed na prv\u00fd a\u017e tret\u00ed de\u0148. Ka\u017ed\u00fd z n\u00e1s m\u00e1 in\u00e9 telo, a preto m\u00e1 aj <strong>svalovica r\u00f4znu d\u013a\u017eku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9nujete pravidelne u\u017e nieko\u013eko mesiacov, mo\u017eno rokov, a pr\u00e1ve si vrav\u00edte, \u017ee vy svalovicu u\u017e ist\u00fa dobu nepoci\u0165ujete. Znamen\u00e1 to, \u017ee rob\u00edte nie\u010do zl\u00e9? <strong>DOMS<\/strong> sa t\u00fdka najm\u00e4<strong> dvoch skup\u00edn \u013eud\u00ed &#8211; za\u010diato\u010dn\u00edkov<\/strong> a<strong> \u013eud\u00ed, ktor\u00ed zmenili svoj tr\u00e9ning. <\/strong>Ur\u010dite si pam\u00e4t\u00e1te, \u017ee pri za\u010diatkoch ste mali svalovicu pravidelne a a\u017e \u010dasom za\u010dala mizn\u00fa\u0165. Pri zmene tr\u00e9ningu doch\u00e1dza k zmene nap\u00e4tia, a tie\u017e vy\u0161\u0161ej adapt\u00edvnej reakcii. Zmenou tr\u00e9ningu ste prekvapili va\u0161e svaly, ktor\u00e9 m\u00f4\u017eu reagova\u0165 svalovicou. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sme u\u017e spomenuli, <strong>potr\u00e9ningov\u00e1 svalovica sa m\u00f4\u017ee l\u00ed\u0161i\u0165.<\/strong> Hlavn\u00fdmi pr\u00edznakmi s\u00fa <strong>bolestiv\u00e9 a stuhnut\u00e9 svaly. <\/strong>Existuj\u00fa v\u0161ak aj<strong> sympt\u00f3my, <\/strong>na ktor\u00e9 by si \u010dlovek mal <strong>da\u0165 pozor, <\/strong>napr\u00edklad <strong>zn\u00ed\u017een\u00fd rozsah pohybu svalov, opuch svalov, <\/strong>\u010di <strong>svaly citliv\u00e9 na dotyk.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [9]<\/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>Rast\u00fa po svalovici svaly?<\/strong><\/h3>\n\n\n\n<p>Po \u00favodn\u00fdch kapitol\u00e1ch sa dost\u00e1vame ku k\u013e\u00fa\u010dovej ot\u00e1zke &#8211; je svalovica pre rast svalov prospe\u0161n\u00e1, alebo s jeho budovan\u00edm v\u00f4bec nes\u00favis\u00ed? O\u010dak\u00e1vanie svalovice pri vy\u0161\u0161ej v\u00e1he alebo intenzite logicky spust\u00ed reakciu organizmu. Naopak, <strong>pri pravidelnom tr\u00e9ningu<\/strong> s pribli\u017ene rovnakou intenzitou sa <strong>svalovica v\u00f4bec nemus\u00ed dostavi\u0165. Organizmus m\u00e1<\/strong> toti\u017e <strong>tendenciu sa adaptova\u0165 <\/strong>na zv\u00fd\u0161en\u00fa z\u00e1\u0165a\u017e. Ak preto nieko\u013eko mesiacov stabilne tr\u00e9nujete, organizmus si navykne. D\u00e1valo by v\u00e1m zmysel, \u017ee pri rovnak\u00fdch v\u00e1hach a tr\u00e9ningovom pl\u00e1ne by ste mali neust\u00e1le rovnak\u00fa svalovicu? <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span>&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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1124x1124.jpg\" alt=\"ako dlho trv\u00e1 svalovica\" class=\"wp-image-181074\" width=\"843\" height=\"843\" title=\"ako dlho trv\u00e1 svalovica\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/\u010do-je-to-DOMS-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm d\u00f4le\u017eit\u00fdm faktom je, \u017ee <strong>svalovica sa net\u00fdka v\u0161etk\u00fdch svalov\u00fdch parti\u00ed rovnako. <\/strong>Pr\u00edkladom s\u00fa <strong>predlaktia a deltov\u00e9 svaly<\/strong> (ramen\u00e1), ktor\u00e9 m\u00f4\u017eete tr\u00e9nova\u0165 a typick\u00e1 oneskoren\u00e1 <strong>boles\u0165 sa nemus\u00ed dostavi\u0165,<\/strong> a to ani u za\u010diato\u010dn\u00edkov. Potvrdzuje to aj <strong>\u0161t\u00fadia z roku 2013, <\/strong>pri ktorej sa pri\u0161lo na to, \u017ee <strong>svalovica ramenn\u00fdch svalov nie je rovnak\u00e1<\/strong> ako pri <strong>bicepsoch <\/strong>alebo<strong> noh\u00e1ch.<\/strong> Pr\u00e1ve ste si ur\u010dite spomenuli na svoj posledn\u00fd leg day a n\u00e1sledn\u00fa ch\u00f4dzu po schodoch. Asi na tom ozaj nie\u010do bude. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [8]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1124x749.jpg\" alt=\"cvi\u010denie so svalovicou\" class=\"wp-image-181020\" width=\"843\" height=\"562\" title=\"cvi\u010denie so svalovicou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/rast\u00fa-po-svalovici-svaly-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Tri rozdielne \u0161t\u00fadie <\/strong>z roku <strong>2010 a 2012<\/strong> nazreli na s\u00favislos\u0165 medzi <strong>svalovou hor\u00fa\u010dkou a rastom svalov.<\/strong> <strong>V\u00fdskum z roku 2010<\/strong> bol zameran\u00fd na 20-d\u0148ov\u00fd intenz\u00edvny tr\u00e9ning a vo v\u00fdsledku do\u0161lo k <strong>n\u00e1rastu svalov\u00e9ho po\u0161kodenia <\/strong>spojen\u00e9ho s redukovan\u00fdm odpo\u010dinkom. N\u00e1sledok? <strong>Viedlo to k \u00fabytku sily.<\/strong> Pod\u013ea premisy o svaloch po svalovici by mal v\u00fdsledok vyzera\u0165 opa\u010dne. Jedna zo <strong>\u0161t\u00fadi\u00ed z roku 2012<\/strong> uviedla, \u017ee <strong>vplyvom svalovice<\/strong> z predo\u0161l\u00e9ho tr\u00e9ningu do\u0161lo k<strong> zn\u00ed\u017eeniu v svalovej aktiv\u00e1cii. <\/strong>Op\u00e4\u0165, presne opa\u010dn\u00fd v\u00fdsledok. Najzauj\u00edmavej\u0161\u00ed z\u00e1ver m\u00e1 in\u00e1<strong> \u0161t\u00fadia z roku 2012,<\/strong> v ktorej sk\u00famali<strong> funk\u010dnos\u0165 svalu \u201cso svalovicou\u201d.<\/strong> Podobne ako predo\u0161l\u00e9 spom\u00ednan\u00e9 v\u00fdskumy, aj tu je z\u00e1ver zrejme prekvapiv\u00fd, preto\u017ee v sk\u00famanom svale bol zisten\u00fd <strong>pokles sily o 50 %. <\/strong>V\u00fdskumov, ktor\u00e9 sa spom\u00ednanej alebo podobnej t\u00e9me venuj\u00fa je ur\u010dite viac, av\u0161ak 3 nez\u00e1visl\u00e9 zdroje ved\u00fa k rovnak\u00e9mu z\u00e1veru &#8211;<strong> po svalovici svaly r\u00fdchlej\u0161ie nerast\u00fa.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1124x749.jpeg\" alt=\"svalovica a rast svalov\" class=\"wp-image-181007\" width=\"843\" height=\"562\" title=\"svalovica a rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/svalovica-a-rast-svalov-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Na druhej strane je tu<strong> v\u00fdskum z roku 2010,<\/strong> ktor\u00fd uv\u00e1dza, \u017ee <strong>svalovica m\u00f4\u017ee<\/strong> do istej miery <strong>prispieva\u0165 k rastu svalov. Powerlifteri<\/strong> pri tr\u00e9ningu pou\u017e\u00edvaj\u00fa <strong>vysok\u00e9 v\u00e1hy<\/strong> a ich prest\u00e1vky s\u00fa dlh\u0161ie. Na druhej strane, s\u00fa tu<strong> kulturisti<\/strong> s <strong>priemern\u00fdmi v\u00e1hami <\/strong>a krat\u0161\u00edmi prest\u00e1vkami medzi s\u00e9riami. <strong>Ktor\u00e1 z mo\u017enost\u00ed je lep\u0161ia<\/strong> pre hypertrofiu svalov <strong>nie je \u00faplne jasn\u00e9,<\/strong> aj ke\u010f oba typy dosahuj\u00fa pri naberan\u00ed svalov dobr\u00e9 v\u00fdsledky. Ako sme u\u017e uviedli, okrem metabolick\u00e9ho stresu a mechanick\u00e9ho tlaku je aj <strong>po\u0161kodenie svalov pri raste svalov pr\u00edtomn\u00e9. <\/strong>Po\u0161kodenie svalov preto nie je<strong> v\u00fdslovnou podmienkov progresu<\/strong> v budovan\u00ed svalov, preto\u017ee aj<strong> tr\u00e9ning bez svalovice sp\u00f4sobuje rast svalov.<\/strong> Ak by sme to mali zhrn\u00fa\u0165, <strong>\u201csiln\u00e9 svalovice\u201d <\/strong>nemusia znamena\u0165 <strong>vysok\u00fd progres <\/strong>v budovan\u00ed svalov, <strong>a naopak <\/strong>minim\u00e1lne alebo \u017eiadne svalov\u00e9 hor\u00fa\u010dky neindikuj\u00fa pomal\u00e9 napredovanie. Na svalov\u00fa hor\u00fa\u010dku m\u00e1 vplyv aj <strong>genetika, sp\u00f4sob stravovania, tr\u00e9ningov\u00fd program<\/strong> a <strong>regener\u00e1cia. <\/strong>Ak sa preto v\u00e1\u0161 kamo\u0161 chv\u00e1li \u0161ialenou svalovicou, <strong>nemus\u00ed to by\u0165 priamo \u00famern\u00e9 lep\u0161iemu budovaniu svalov.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O vz\u0165ahu alebo, lep\u0161ie povedan\u00e9, \u201cnevz\u0165ahu\u201d svalov a svalovice s\u00fa aj \u010fal\u0161ie d\u00f4kazy v podobe pozorovan\u00ed <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>L\u00fdtka a ramen\u00e1 <\/strong>m\u00f4\u017eete tr\u00e9nova\u0165 a ma\u0165 progres aj <strong>bez \u0161ialenej svalovice.<\/strong><\/li><li><strong>Nepravideln\u00fd tr\u00e9ning<\/strong> sp\u00f4sobuje menej svalov\u00e9ho progresu a <strong>viac svalovice.<\/strong><\/li><li><strong>S n\u00e1rastom frekvencie<\/strong> tr\u00e9ningu kles\u00e1 svalov\u00e1 hor\u00fa\u010dka, a to m\u00f4\u017ee <strong>rast svalov podpori\u0165.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1124x750.jpg\" alt=\"vplyv svalovice a svalovky na svaly\" class=\"wp-image-181048\" width=\"843\" height=\"563\" title=\"vplyv svalovice na svaly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/vplyv-svalovice-na-svaly-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Povedan\u00e9 jednoduchou re\u010dou, svalovica trvaj\u00faca 2 dni neznamen\u00e1 dvojn\u00e1sobn\u00fd progres. Nem\u00e1 preto v\u00fdznam ka\u017ed\u00fd tr\u00e9ning \u201cpushova\u0165\u201d, k\u00fdm na druh\u00fd de\u0148 nebudete vedie\u0165 zdvihn\u00fa\u0165 f\u013ea\u0161u s vodou alebo vsta\u0165 zo stoli\u010dky. Rozhoduje pravidelnos\u0165 a rozumn\u00fd pr\u00edstup k cvi\u010deniu, preto\u017ee prehnan\u00e9 predstavy m\u00f4\u017eu by\u0165 aj cestou k zraneniu. Nem\u00e1te svalovicu? Bu\u010fte radi, in\u00ed sa jej sna\u017eia zbavi\u0165.<\/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>Ako sa zbavi\u0165 svalovice?<\/strong><\/h3>\n\n\n\n<p>Cie\u013eom viacer\u00fdch \u0161portovcov je tr\u00e9nova\u0165 tak, aby po tr\u00e9ningu c\u00edtili oneskoren\u00fa boles\u0165 svalov. Prin\u00e1\u0161ame aj kapitolu pre t\u00fdch, ktor\u00ed svalovicu m\u00e1vaj\u00fa a ocenili by radu, ako sa jej zbavi\u0165. Vybrali sme nieko\u013eko tipov a trikov, od konven\u010dn\u00fdch a\u017e po netradi\u010dn\u00e9, pre podporu redukcie svalovej hor\u00fa\u010dky <span style=\"color:#ff6600\" class=\"tadv-color\">[7] [15] [16]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Hydrat\u00e1cia<\/strong> &#8211; pitie vody <strong>pred, po\u010das a po tr\u00e9ningu<\/strong> m\u00e1 pod\u013ea istej \u0161t\u00fadie vplyv na mu\u017eov cvi\u010diacich v horucom a vlhkom prostred\u00ed. \u010ci u\u017e d\u00e1vate prednos\u0165 klimatizovan\u00e9mu fitku alebo behu v parku, tekutiny v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zbavi\u0165 sa svalovej hor\u00fa\u010dky.<\/li><li><strong>Mas\u00e1\u017e<\/strong> &#8211; pod\u013ea \u0161t\u00fadie z roku 2012 \u201cpotr\u00e9ningov\u00e1\u201d mas\u00e1\u017e p\u00f4sob\u00ed \u00fa\u010dinne proti svalovici. Okrem toho dok\u00e1\u017ee <strong>podpori\u0165 opravu a fungovanie buniek.<\/strong> V poslednej dobe patr\u00ed medzi popul\u00e1rne mas\u00e1\u017ene pom\u00f4cky aj<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> mas\u00e1\u017eny valec.<\/a> Ide o skvel\u00fd a nen\u00e1ro\u010dn\u00fd sp\u00f4sob <strong>automas\u00e1\u017ee,<\/strong> v\u010faka ktor\u00e9mu podpor\u00edte <strong>redukciu opuchu svalov a hojenie svalov. <\/strong>Nenechajte sa boles\u0165ou pri mas\u00e1\u017ei odradi\u0165 a dajte mas\u00e1\u017ei po tr\u00e9ningu \u0161ancu. <\/li><li><strong>K\u00e1va <\/strong>&#8211; pozit\u00edvny \u00fa\u010dinok k\u00e1vy na svalovicu bol dok\u00e1zan\u00fd viacer\u00fdmi \u0161t\u00fadiami. V\u00fdsledky jednej z nich dokonca deklaruj\u00fa <strong>48 % pokles oneskorenej bolesti svalov.<\/strong> Okrem toho by v\u00e1s mohol oslovi\u0165 aj \u010fal\u0161\u00ed benefit <a href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofe\u00ednu<\/a>, ktor\u00fdm s\u00fa jeho <strong>analgetick\u00e9 vlastnosti.<\/strong><\/li><li><strong>\u010cere\u0161ne<\/strong> &#8211; \u010di u\u017e \u010derstv\u00e9 alebo vo forme d\u017e\u00fasu, \u010dere\u0161ne obsahuj\u00fa <strong>antioxidanty a protiz\u00e1palov\u00e9 zlo\u017eky.<\/strong> Vysk\u00fa\u0161ajte pi\u0165 nieko\u013eko dn\u00ed \u010dere\u0161\u0148ov\u00fd d\u017e\u00fas ako tak\u00fa <strong>\u201cprotisvalovicov\u00fa k\u00faru\u201d. <\/strong><\/li><li><strong>Nepreh\u00e1\u0148ajte to <\/strong>&#8211; tento tip mo\u017eno znie neur\u010dito, no v\u00fdrazn\u00e9 zmeny v tr\u00e9ningu s\u00fa \u010dast\u00fdm d\u00f4vodom bolestivej svalovice. Zvy\u0161ujte n\u00e1ro\u010dnos\u0165 cvi\u010denia postupne, \u010d\u00edm lep\u0161ie <strong>pred\u00eddete oneskorenej bolesti svalov, <\/strong>no z\u00e1rove\u0148 zv\u00fd\u0161ite bezpe\u010dnos\u0165 pri tr\u00e9ningu. Ego lifting nie je m\u00fdtus, <strong>budovanie svalov a sily<\/strong> je aj <strong>o trpezlivosti.<\/strong> <\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, ako najlep\u0161ie<strong> zregenerova\u0165 svoje telo a zbavi\u0165 sa svalovice? <\/strong>V\u0161etko d\u00f4le\u017eit\u00e9 n\u00e1jdete v na\u0161om \u010dl\u00e1nku &#8211; <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Najlep\u0161ie techniky regener\u00e1cie, zmiernenia svalovky a \u00fanavy po tr\u00e9ningu<\/a>.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1124x749.jpg\" alt=\"ako sa zbavi\u0165 svalovice\" class=\"wp-image-181061\" width=\"843\" height=\"562\" title=\"ako sa zbavi\u0165 svalovice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/ako-sa-zbavi\u0165-svalovice-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ak by sme to vzali \u00faplne \u201czo\u0161iroka\u201d, <strong>svalovica m\u00e1 ist\u00fd vplyv na rast svalov. <\/strong>Ur\u010dite v\u0161ak neplat\u00ed, \u017ee \u010d\u00edm dlh\u0161ia svalovica, t\u00fdm v\u00e4\u010d\u0161ie svaly. Sk\u00faste ju vn\u00edma\u0165 ako prirodzen\u00fa reakciu na nap\u00e4tie sp\u00f4soben\u00e9 tr\u00e9ningom. Nem\u00e1te svalov\u00fa hor\u00fa\u010dku, preto\u017ee u\u017e ist\u00fa dobu pravidelne tr\u00e9nujete? V\u00f4bec sa t\u00fdm netr\u00e1pte, nepotrebujete ju. Cvi\u010denie je hlavne o radosti a ob\u010dasn\u00e1 mierna svalovica je do istej miery pr\u00edjemn\u00e1. Ver\u00edme, \u017ee ste sa v \u010dl\u00e1nku dozvedeli v\u0161etko o <strong>svalovici<\/strong> a<strong> jej vplyve na rast svalov. <\/strong>Chcete, aby sa o tejto t\u00e9me <strong>dozvedeli aj va\u0161i priatelia?<\/strong> Nev\u00e1hajte a <strong>podporte \u010dl\u00e1nok zdie\u013ean\u00edm.<\/strong><\/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\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je siln\u00e1 svalovica po tr\u00e9ningu znakom rastu svalov? Spoznajte v \u010dl\u00e1nku faktory, ktor\u00e9 ovplyv\u0148uj\u00fa rast svalovej hmoty, \u010do znamen\u00e1 DOMS, a \u010di s\u00fa tr\u00e9ningy bez svalovej hor\u00fa\u010dky menej \u00fa\u010dinn\u00e9.<\/p>\n","protected":false},"author":25,"featured_media":181283,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6057,6097],"filter_section":[],"filter_attribute":[13025],"class_list":{"0":"post-180935","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-rast-svalovej-hmoty","10":"tag-svalovka","11":"filter_attribute-treningove-chyby-a-tipy","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Je svalovica pre rast svalov prospe\u0161n\u00e1 alebo im naopak \u0161kod\u00ed? 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