{"id":183520,"date":"2020-09-14T09:50:15","date_gmt":"2020-09-14T07:50:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=183520"},"modified":"2021-05-03T13:28:36","modified_gmt":"2021-05-03T11:28:36","slug":"muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/","title":{"rendered":"M\u016f\u017eeme rychleji nab\u00edrat svaly, nebo hubnout \u0161okov\u00e1n\u00edm sval\u016f?"},"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.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/#Cim_se_ridi_uspesny_trenink_a_jsou_neustale_treninkove_zmeny_a_%E2%80%9Esokovani%E2%80%9C_svalu_zbytecne\" title=\"\u010c\u00edm se \u0159\u00edd\u00ed \u00fasp\u011b\u0161n\u00fd tr\u00e9nink a jsou neust\u00e1l\u00e9 tr\u00e9ninkov\u00e9 zm\u011bny a \u201e\u0161okov\u00e1n\u00ed\u201c sval\u016f zbyte\u010dn\u00e9?\">\u010c\u00edm se \u0159\u00edd\u00ed \u00fasp\u011b\u0161n\u00fd tr\u00e9nink a jsou neust\u00e1l\u00e9 tr\u00e9ninkov\u00e9 zm\u011bny a \u201e\u0161okov\u00e1n\u00ed\u201c sval\u016f zbyte\u010dn\u00e9?<\/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.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/#K_sexy_postave_i_perfektni_sportovni_vykonnosti_vede_spravne_planovani_treninku\" title=\"K&nbsp;sexy postav\u011b i perfektn\u00ed sportovn\u00ed v\u00fdkonnosti vede spr\u00e1vn\u00e9 pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku\">K&nbsp;sexy postav\u011b i perfektn\u00ed sportovn\u00ed v\u00fdkonnosti vede spr\u00e1vn\u00e9 pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku<\/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.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/#Jak_spravne_zlepsit_sportovni_vykonnost_a_prekonat_stagnaci_v_treninku_i_hubnuti\" title=\"Jak spr\u00e1vn\u011b zlep\u0161it sportovn\u00ed v\u00fdkonnost a p\u0159ekonat stagnaci v&nbsp;tr\u00e9ninku i hubnut\u00ed?\">Jak spr\u00e1vn\u011b zlep\u0161it sportovn\u00ed v\u00fdkonnost a p\u0159ekonat stagnaci v&nbsp;tr\u00e9ninku i hubnut\u00ed?<\/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.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/#3_mechanismy_stimulujici_svalovy_rust_bez_kterych_se_vysledky_nedostavi\" title=\"3 mechanismy stimuluj\u00edc\u00ed svalov\u00fd r\u016fst, bez kter\u00fdch se v\u00fdsledky nedostav\u00ed\">3 mechanismy stimuluj\u00edc\u00ed svalov\u00fd r\u016fst, bez kter\u00fdch se v\u00fdsledky nedostav\u00ed<\/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.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/#Periodizace_treninku_Je_%E2%80%9Esokovani_svalu%E2%80%9C_a_casta_treninkova_zmena_uplne_zbytecna\" title=\"Periodizace tr\u00e9ninku: Je \u201e\u0161okov\u00e1n\u00ed sval\u016f\u201c a \u010dast\u00e1 tr\u00e9ninkov\u00e1 zm\u011bna \u00fapln\u011b zbyte\u010dn\u00e1?\">Periodizace tr\u00e9ninku: Je \u201e\u0161okov\u00e1n\u00ed sval\u016f\u201c a \u010dast\u00e1 tr\u00e9ninkov\u00e1 zm\u011bna \u00fapln\u011b zbyte\u010dn\u00e1?<\/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.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po\u0159\u00e1dn\u00fd \u0161ok nejsp\u00ed\u0161 za\u017eijeme, kdy\u017e <strong>r\u00e1no vlezeme pod studenou sprchu<\/strong>, potk\u00e1me v&nbsp;lese medv\u011bda nebo se ocitneme p\u0159ed mapou metra v&nbsp;New Yorku, zat\u00edmco jsme doposud \u017eili na vesnici. <strong>Lze \u201e\u0161okovat a zm\u00e1st\u201c svaly<\/strong>, aby se po\u017eadovan\u00e9 v\u00fdsledky dostavily rychleji?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuto my\u0161lenku hojn\u011b zpopularizovaly vysoceintenzivn\u00ed cvi\u010debn\u00ed programy P90X a fitness tren\u00e9r Tony Horton. K rychlej\u0161\u00edm a viditeln\u00fdm v\u00fdsledk\u016fm vst\u0159\u00edc perfektn\u00ed form\u011b sta\u010d\u00ed podle t\u00e9to metody <strong>svaly neust\u00e1le zat\u011b\u017eovat \u010di \u0161okovat jin\u00fdm zp\u016fsobem<\/strong> a podstupovat neust\u00e1le se m\u011bn\u00edc\u00ed tr\u00e9ninkov\u00fd program. Ten m\u016f\u017ee zahrnovat prvky cvi\u010den\u00ed s&nbsp;vlastn\u00ed vahou, karate, j\u00f3gy, sprintersk\u00fdch tr\u00e9nink\u016f a dal\u0161\u00edch oblast\u00ed sport\u016f z&nbsp;r\u016fzn\u00fdch odv\u011btv\u00edch. V&nbsp;angli\u010dtin\u011b je tento pojem zn\u00e1m\u00fd jako <em>Muscle Confusion. <\/em><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.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg\" alt=\"Je mo\u017en\u00e9 rychleji nab\u00edrat svaly, nebo hubnout \u0161okov\u00e1n\u00edm?\" class=\"wp-image-183539\" width=\"843\" height=\"563\" title=\"Je mo\u017en\u00e9 rychleji nab\u00edrat svaly, nebo hubnout \u0161okov\u00e1n\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02975-min-2-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Jednodu\u0161e jde o <strong>neust\u00e1l\u00e9 p\u0159ekvapov\u00e1n\u00ed sval\u016f odli\u0161n\u00fdm typem tr\u00e9nink\u016f<\/strong>, aby svaly nem\u011bly \u0161anci si na dan\u00fd typ pohybu zvyknout a neust\u00e1le jsme posouvali na\u0161e fyzick\u00e9 limity vst\u0159\u00edc maxim\u00e1ln\u00edmu v\u00fdkonu a odd\u00e1len\u00ed v\u00fdkonnostn\u00ed stagnace. P\u0159edstavme si, \u017ee <strong>v&nbsp;pond\u011bl\u00ed m\u00e1me silov\u00fd tr\u00e9nink, ve st\u0159edu crossfit, v&nbsp;p\u00e1tek b\u011b\u017eeck\u00fd a v&nbsp;ned\u011bli kruhov\u00fd tr\u00e9nink.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00e1m jsem n\u011bkolikr\u00e1t tuhle my\u0161lenku sly\u0161el i od sportovc\u016f, kte\u0159\u00ed ji\u017e maj\u00ed n\u011bjak\u00fd ten rok odcvi\u010den\u00fd. Jen\u017ee jako v\u0161ude, nen\u00ed v\u0161echno zlato, co se t\u0159pyt\u00ed, a v\u0161e je pon\u011bkud slo\u017eit\u011bj\u0161\u00ed.<\/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=\"Cim_se_ridi_uspesny_trenink_a_jsou_neustale_treninkove_zmeny_a_%E2%80%9Esokovani%E2%80%9C_svalu_zbytecne\"><\/span>\u010c\u00edm se \u0159\u00edd\u00ed \u00fasp\u011b\u0161n\u00fd tr\u00e9nink a jsou neust\u00e1l\u00e9 tr\u00e9ninkov\u00e9 zm\u011bny a \u201e\u0161okov\u00e1n\u00ed\u201c sval\u016f zbyte\u010dn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spr\u00e1vn\u011b nastaven\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00fd pl\u00e1n<\/a> n\u00e1m v&nbsp;dlouhodob\u00e9m horizontu umo\u017e\u0148uje dosa\u017een\u00ed lep\u0161\u00edch v\u00fdsledk\u016f na \u010dince i na t\u011ble. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/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\">Jak\u00e9 prom\u011bnn\u00e9 sleduje tr\u00e9ninkov\u00fd pl\u00e1n?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Tr\u00e9ninkov\u00fd objem<\/strong> p\u0159edstavuje vykonanou pr\u00e1ci b\u011bhem tr\u00e9ninku. P\u0159edstavit si pod t\u00edm m\u016f\u017eeme <strong>po\u010det s\u00e9ri\u00ed a opakov\u00e1n\u00ed za tr\u00e9nink nebo del\u0161\u00ed \u010dasov\u00e9 obdob\u00ed.<\/strong> Stejn\u011b tak sem m\u016f\u017eeme za\u0159adit po\u010det odveslovan\u00fdch nebo odb\u011bhnut\u00fdch ur\u010den\u00fdch interval\u016f.<\/li><li><strong>Intenzitu tr\u00e9ninku<\/strong> si m\u016f\u017eeme p\u0159ipodobnit k&nbsp;n\u00e1ro\u010dnosti. V&nbsp;silov\u00e9m tr\u00e9ninku jde p\u0159edev\u0161\u00edm o <strong>v\u00e1hu na \u010dince<\/strong> a v&nbsp;b\u011b\u017eeck\u00e9m tr\u00e9ninku m\u016f\u017eeme mluvit o rychlosti.&nbsp;<\/li><li><strong>Frekvenci tr\u00e9ninku<\/strong> <strong>vyjad\u0159uje, jak \u010dasto chod\u00edme cvi\u010dit<\/strong> svalovou partii nebo b\u011bhat \u010di provozovat jin\u00fd sport.&nbsp;&nbsp;&nbsp;<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z&nbsp;tr\u00e9ninku jednou nebo dvakr\u00e1t t\u00fddn\u011b nem\u016f\u017eeme o\u010dek\u00e1vat viditeln\u00e9 v\u00fdsledky stejn\u011b jako v&nbsp;p\u0159\u00edpad\u011b, kdy s&nbsp;\u010dinkou chod\u00edme snad i sp\u00e1t. Jednodu\u0161e <strong>je zapot\u0159eb\u00ed tr\u00e9novat \u201etak akor\u00e1t\u201c<\/strong> a nikoliv ani m\u00e1lo, nebo moc. <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>\u010cas od \u010dasu se ale \u0161okov\u00e1n\u00ed sval\u016f jin\u00fdm typem tr\u00e9ninku m\u016f\u017ee zd\u00e1t jako ide\u00e1ln\u00ed cesta <strong>k&nbsp;p\u0159ekon\u00e1n\u00ed v\u00fdkonnostn\u00ed stagnace nebo zbaven\u00ed se posledn\u00edch kil z&nbsp;V\u00e1noc v roce 2015<\/strong>, kter\u00e9 se na n\u00e1s dr\u017e\u00ed zuby nehty. Tr\u00e9novat naplno jde i venku. Jak na to, porad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Outdoorov\u00fd tr\u00e9nink \u2013 pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\"Jak na \u00fasp\u011b\u0161n\u00fd tr\u00e9nink?\" class=\"wp-image-183552\" width=\"843\" height=\"562\" title=\"Jak na \u00fasp\u011b\u0161n\u00fd tr\u00e9nink?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-8-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"K_sexy_postave_i_perfektni_sportovni_vykonnosti_vede_spravne_planovani_treninku\"><\/span>K&nbsp;sexy postav\u011b i perfektn\u00ed sportovn\u00ed v\u00fdkonnosti vede spr\u00e1vn\u00e9 pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kdy\u017e se dlouhodob\u011b nem\u016f\u017eeme posunout vped v silov\u00fdch nebo v&nbsp;b\u011b\u017eeck\u00fdch v\u00fdkonech<\/strong>, mo\u017en\u00e1 je zapot\u0159eb\u00ed se zamyslet nad tr\u00e9ninkem. <strong>Cvi\u010d\u00edme ty sam\u00e9 cviky se stejnou z\u00e1t\u011b\u017e\u00ed<\/strong> a t\u00edm sam\u00fdm po\u010dtem opakov\u00e1n\u00ed st\u00e1le dokola? <strong>U\u017e rok chod\u00edme obden na hodinku b\u011bhat<\/strong> po t\u00e9 sam\u00e9 trase stejn\u00fdm tempem?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pak se nen\u00ed \u010demu divit, \u017ee se na\u0161e v\u00fdkony nezlep\u0161uj\u00ed. Jak\u00e9koliv dlouhodob\u00e9 sportovn\u00ed zat\u00ed\u017een\u00ed se na na\u0161em t\u011ble projevuje adaptacemi. <strong>Zv\u00fd\u0161\u00ed se s\u00edla, narostou n\u011bjak\u00e9 ty svaly, zhubneme trochu tuku, zv\u00fd\u0161\u00ed se celkov\u00e1 fyzick\u00e1 kondice<\/strong> a v\u00fdkonnost ob\u011bhov\u00fdch syst\u00e9m\u016f pro lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed vytrvalostn\u00ed z\u00e1t\u011b\u017ee.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e t\u011blu d\u00e1v\u00e1me <strong>dokola stejn\u00fd impuls, nem\u016f\u017eeme \u010dekat jin\u00fdch v\u00fdsledk\u016f<\/strong> adaptace v&nbsp;podob\u011b rostouc\u00edho hrudn\u00edku po cvi\u010den\u00ed bench pressu se st\u00e1le stejnou z\u00e1t\u011b\u017e\u00ed. Stejn\u011b tak nem\u016f\u017eeme \u010dekat, \u017ee se n\u00e1m poda\u0159\u00ed dob\u0159e ub\u011bhnout maratonu, kdy\u017e si chod\u00edme obden zab\u011bhat 10 kilometr\u016f. Jestli je pro spalov\u00e1n\u00ed tuk\u016f a hubnut\u00ed lep\u0161\u00ed kardio, nebo HIIT tr\u00e9nink, se do\u010dteme ve \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\"><strong>Klasick\u00e9 kardio nebo HIIT tr\u00e9nink \u2013 co spaluje tuk l\u00e9pe?<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"K sexy postav\u011b i perfektn\u00ed sportovn\u00ed v\u00fdkonnosti vede spr\u00e1vn\u00e9 pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku\" class=\"wp-image-183567\" width=\"843\" height=\"562\" title=\"K sexy postav\u011b i perfektn\u00ed sportovn\u00ed v\u00fdkonnosti vede spr\u00e1vn\u00e9 pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/\u0424\u043e\u0442\u043e-3-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"28324,49360,29667,48031,3885,3738,49009,36058\" ><\/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\"><span class=\"ez-toc-section\" id=\"Jak_spravne_zlepsit_sportovni_vykonnost_a_prekonat_stagnaci_v_treninku_i_hubnuti\"><\/span>Jak spr\u00e1vn\u011b zlep\u0161it sportovn\u00ed v\u00fdkonnost a p\u0159ekonat stagnaci v&nbsp;tr\u00e9ninku i hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se chceme <strong>neust\u00e1le zlep\u0161ovat, mus\u00edme i v&nbsp;tr\u00e9ninku p\u0159id\u00e1vat a dos\u00e1hnout progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<\/strong> (progressive overload), \u010d\u00edm\u017e doc\u00edl\u00edme siln\u011bj\u0161\u00edho tr\u00e9ninkov\u00e9ho impulzu, kter\u00fd se v&nbsp;dlouhodob\u00e9m m\u011b\u0159\u00edtku projev\u00ed lep\u0161\u00edmi v\u00fdsledky. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/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\">Progresivn\u00edho p\u0159et\u00ed\u017een\u00ed m\u016f\u017eeme dos\u00e1hnout:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>V\u011bt\u0161\u00edm tr\u00e9ninkov\u00fdm objemem<\/strong> v&nbsp;podob\u011b v\u011bt\u0161\u00edho po\u010dtu odcvi\u010den\u00fdch s\u00e9ri\u00ed v&nbsp;r\u00e1mci cvik\u016f v&nbsp;tr\u00e9ninku. Pro za\u010d\u00e1tek sta\u010d\u00ed <strong>m\u00edsto 3 s\u00e9ri\u00ed odcvi\u010dit 4.<\/strong> Vyu\u017e\u00edt m\u016f\u017eeme i <strong>odcvi\u010den\u00ed jednoho cviku nad r\u00e1mec tr\u00e9ninku.<\/strong><\/li><li><strong>Vy\u0161\u0161\u00ed intenzitou tr\u00e9ninku, <\/strong>kterou dos\u00e1hneme <strong>zv\u00fd\u0161en\u00edm z\u00e1t\u011b\u017ee na \u010dince.<\/strong> I ty mal\u00e9 kotou\u010de, kter\u00e9 maj\u00ed 1,25 kilogramu, se po\u010d\u00edtaj\u00ed. Doc\u00edl\u00edme zejm\u00e9na v\u011bt\u0161\u00ed mechanick\u00e9 tenze sval\u016f, kter\u00e1 je jedn\u00edm z&nbsp;indik\u00e1tor\u016f svalov\u00e9ho r\u016fstu.&nbsp;<\/li><li><strong>Zkr\u00e1cen\u00edm intervalu odpo\u010dinku mezi s\u00e9riemi <\/strong>dos\u00e1hneme odcvi\u010den\u00ed cviku v&nbsp;krat\u0161\u00edm \u010dase a <strong>v\u011bt\u0161\u00edho metabolick\u00e9ho stresu, kter\u00fd je indik\u00e1torem svalov\u00e9ho r\u016fstu.<\/strong>&nbsp;<\/li><li><strong>Zpomalen\u00edm proveden\u00ed cviku <\/strong>zv\u00fd\u0161\u00edme \u010das pod nap\u011bt\u00edm (TUT) a op\u011bt <strong>zv\u011bt\u0161\u00edme metabolick\u00fd stres.&nbsp;<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kolik opakov\u00e1n\u00ed je v&nbsp;tr\u00e9ninku na jednu svalovou partii nejrozumn\u011bj\u0161\u00ed zvolit?<\/strong> Jedn\u00e1 se o rozmez\u00ed 40\u201360 opakov\u00e1n\u00ed. M\u016f\u017eeme se <strong>odrazit od silov\u011bj\u0161\u00edch 4\u20136 opakov\u00e1n\u00ed<\/strong> u komplexn\u00edho cviku <strong>a\u017e po \u201ekulturistick\u00fdch\u201c 8\u201312 opakov\u00e1n\u00ed<\/strong> v&nbsp;dal\u0161\u00edm cviku. Se sestaven\u00edm tr\u00e9ninkov\u00e9ho pl\u00e1nu n\u00e1m pom\u016f\u017ee \u010dl\u00e1nek s n\u00e1zvem <strong><a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\">Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby<\/a><\/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.cz\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg\" alt=\"Jak p\u0159ekonat stagnaci v tr\u00e9ninku i hubnut\u00ed?\" class=\"wp-image-183580\" width=\"843\" height=\"563\" title=\"Jak p\u0159ekonat stagnaci v tr\u00e9ninku i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DSC02006-min-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mechanismy_stimulujici_svalovy_rust_bez_kterych_se_vysledky_nedostavi\"><\/span>3 mechanismy stimuluj\u00edc\u00ed svalov\u00fd r\u016fst, bez kter\u00fdch se v\u00fdsledky nedostav\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z&nbsp;vy\u010derp\u00e1vaj\u00edc\u00ed pr\u00e1ce Schoenfelda, (2010) vypl\u00fdv\u00e1, \u017ee za r\u016fst sval\u016f vlivem silov\u00e9ho tr\u00e9ninku jsou zodpov\u011bdn\u00e9 prim\u00e1rn\u011b 3 faktory. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span>&nbsp;<\/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\"><li><strong>Mechanick\u00e1 tenze.<\/strong> V\u011bt\u0161\u00ed mechanick\u00e9 tenze doc\u00edl\u00edme v\u011bt\u0161\u00ed v\u00e1hou na \u010dince.<\/li><li><strong>Svalov\u00e9 po\u0161kozen\u00ed<\/strong> je projevem tr\u00e9ninkov\u00e9 z\u00e1t\u011b\u017ee, kter\u00e1 se na svalov\u00fdch bu\u0148k\u00e1ch podep\u00ed\u0161e po\u0161kozen\u00edm a vznikem mikrotraumat. N\u00e1sledn\u011b <strong>dojde k&nbsp;jejich oprav\u011b a svaly se st\u00e1vaj\u00ed v\u011bt\u0161\u00edmi a siln\u011bj\u0161\u00edmi.<\/strong>&nbsp;&nbsp;&nbsp;<\/li><li><strong>Metabolick\u00fd stres <\/strong>v\u00edce stimulujeme <strong>del\u0161\u00edm \u010dasem pod nap\u011bt\u00edm<\/strong> (TUT \u2013 Time Under Tension) nebo <strong>v\u011bt\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed v&nbsp;s\u00e9rii alias \u201epumpi\u010dk\u00e1\u0159sk\u00fdmi s\u00e9riemi\u201c<\/strong> a m\u016f\u017eeme si jej p\u0159edstavit jako star\u00e9 zn\u00e1m\u00e9 \u201ep\u00e1len\u00ed sval\u016f b\u011bhem cvi\u010den\u00ed.\u201c<\/li><\/ol>\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=\"Periodizace_treninku_Je_%E2%80%9Esokovani_svalu%E2%80%9C_a_casta_treninkova_zmena_uplne_zbytecna\"><\/span>Periodizace tr\u00e9ninku: Je \u201e\u0161okov\u00e1n\u00ed sval\u016f\u201c a \u010dast\u00e1 tr\u00e9ninkov\u00e1 zm\u011bna \u00fapln\u011b zbyte\u010dn\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kl\u00ed\u010dem k&nbsp;neust\u00e1l\u00e9mu posouv\u00e1n\u00ed sportovn\u00edch v\u00fdkon\u016f a p\u0159ekon\u00e1n\u00ed stagnace je spr\u00e1vn\u011b nastaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n <\/strong>respektuj\u00edc\u00ed z\u00e1kladn\u00ed mechanismy svalov\u00e9ho r\u016fstu. Zvy\u0161ovat n\u00e1ro\u010dnost tr\u00e9ninku nejde do nekone\u010dna. V&nbsp;r\u00e1mci pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku bychom m\u011bli <strong>z\u00e1t\u011b\u017e zvy\u0161ovat v&nbsp;mezocyklu<\/strong> (st\u0159edn\u011bdob\u00fd \u010dasov\u00fd \u00fasek tr\u00e9ninku) <strong>trvaj\u00edc\u00edm zhruba 4\u20138 t\u00fddn\u016f<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [7] [8]<\/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 tomto bloku by m\u011bla p\u0159ij\u00edt na \u0159adu zhruba t\u00fddenn\u00ed deload f\u00e1ze tr\u00e9ninku<\/strong>, kter\u00e1 ale neznamen\u00e1 gau\u010ding u Netflixu. P\u0159edstavit si pod t\u00edm m\u016f\u017eeme <strong>sn\u00ed\u017een\u00ed n\u00e1ro\u010dnosti tr\u00e9ninku zhruba o polovinu<\/strong>, aby do\u0161lo k&nbsp;pln\u00e9mu projeven\u00ed tr\u00e9ninkov\u00fdch adaptac\u00ed. Jednodu\u0161e m\u016f\u017eeme <strong>zmen\u0161it z\u00e1t\u011b\u017e na \u010dince nebo po\u010det odcvi\u010den\u00fdch s\u00e9ri\u00ed.<\/strong> Vyu\u017e\u00edt m\u016f\u017eeme i del\u0161\u00ed pauzy k odpo\u010dinku mezi s\u00e9riemi. <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><strong>\u0160okov\u00e1n\u00ed sval\u016f a neust\u00e1l\u00e9 tr\u00e9ninkov\u00e9 zm\u011bny n\u00e1m lep\u0161\u00ed a rychlej\u0161\u00ed v\u00fdsledky nep\u0159inesou.<\/strong> Ba naopak m\u016f\u017eou prodlou\u017eit cestu k&nbsp;c\u00edli. P\u0159edstavme si, \u017ee je <strong>na\u0161\u00edm c\u00edlem zv\u00fd\u0161it s\u00edlu doln\u00edch kon\u010detin<\/strong> a n\u00e1\u0161 tr\u00e9nink by m\u011bl b\u00fdt zam\u011b\u0159en zejm\u00e9na na komplexn\u00ed t\u011b\u017ek\u00e9 silov\u00e9 cviky, jako jsou <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159epy<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtv\u00fd tah<\/a> nebo v\u00fdpady. M\u00edsto toho bychom <strong>jeden tr\u00e9nink odcvi\u010dili s&nbsp;vlastn\u00ed v\u00e1hou a dal\u0161\u00ed t\u0159eba jako <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>HIIT <\/strong><\/a><strong>kruh\u00e1\u010d<\/strong>. To n\u00e1m<strong> k&nbsp;na\u0161emu c\u00edli nepom\u016f\u017ee.<\/strong> Paradoxn\u011b bychom se touto strategi\u00ed o v\u00fdkonnost okr\u00e1dali.&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.cz\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg\" alt=\"3 mechanismy stimuluj\u00edc\u00ed svalov\u00fd r\u016fst\" class=\"wp-image-183594\" width=\"843\" height=\"562\" title=\"3 mechanismy stimuluj\u00edc\u00ed svalov\u00fd r\u016fst\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Band-2-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00edsto \u0161okov\u00e1n\u00ed sval\u016f je pro v\u011bt\u0161\u00ed motivaci ob\u010das lep\u0161\u00ed p\u0159eh\u00e1zet po\u0159ad\u00ed cvik\u016f v tr\u00e9ninku&nbsp;<\/h3>\n\n\n\n<p>Ve studii Eneka Baz-Valle a kolektivu., (2019) v\u00fdzkumn\u00edci zjistili, \u017ee <strong>st\u0159\u00edd\u00e1n\u00ed po\u0159ad\u00ed cvik\u016f<\/strong> v&nbsp;r\u00e1mci 8 t\u00fddenn\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu na z\u00e1klad\u011b v\u00fdstupu z po\u010d\u00edta\u010dov\u00e9ho programu <strong>bylo pro experiment\u00e1ln\u00ed skupinu sportovc\u016f m\u00e9n\u011b nudn\u00e9 ne\u017e klasick\u00fd tr\u00e9ninkov\u00fd program<\/strong>, kde kontroln\u00ed skupina cvi\u010dila podle p\u0159esn\u011b stanoven\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu st\u00e1le dokola. Ob\u011b skupiny tr\u00e9novaly 4 kr\u00e1t t\u00fddn\u011b, b\u011bhem programu podstoupily p\u0159ibli\u017en\u011b stejn\u00fd tr\u00e9ninkov\u00fd objem a dos\u00e1hly podobn\u00fdch v\u00fdsledk\u016f. To si ale nesm\u00edme pl\u00e9st z&nbsp;principy \u201e\u0161okov\u00e1n\u00edm sval\u016f,\u201c kter\u00e9 stoj\u00ed na zm\u011bn\u011b typu tr\u00e9ninku. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pokud nem\u00e1me specifick\u00e9 c\u00edle, d\u011blat ka\u017ed\u00fd tr\u00e9nink jin\u00fd sport m\u016f\u017ee b\u00fdt i prosp\u011b\u0161n\u00e9<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>M\u011bn\u00edc\u00ed se typy tr\u00e9nink\u016f<\/strong> b\u011bhem t\u00fddne mohou b\u00fdt prosp\u011b\u0161n\u00e9 d\u00edky tomu, \u017ee se <strong>\u010dlov\u011bk neza\u010dne rychle nudit a nespadne do tr\u00e9ninkov\u00e9ho stereotypu.<\/strong> Na r\u016fzn\u00e1 cvi\u010den\u00ed se tak m\u016f\u017ee i v\u00edce t\u011b\u0161it a b\u00fdt v\u00edce motivov\u00e1n. To je ale zase zna\u010dn\u011b individu\u00e1ln\u00ed z\u00e1le\u017eitost.&nbsp;<\/li><li><strong>D\u00edky kombinaci r\u016fzn\u00fdch sportovn\u00edch aktivit<\/strong> (silov\u00fd tr\u00e9nink, HIIT, b\u011bh, s\u00e1lov\u00e9 lekce, crossfit apod.) <strong>m\u016f\u017eeme pracovat na t\u00e9m\u011b\u0159 v\u0161ech slo\u017ek\u00e1ch sportovn\u00ed v\u00fdkonnosti<\/strong>, jako je maxim\u00e1ln\u00ed s\u00edla, silov\u00e1 vytrvalost, rychlostn\u00ed vytrvalost nebo obecn\u011b aerobn\u00ed vytrvalost, a zlep\u0161it tak celkovou fyzickou kondici. Pokud n\u00e1m d\u011bl\u00e1 probl\u00e9m pravideln\u011b sportovat a br\u00e1n\u00ed n\u00e1m to v dosa\u017een\u00ed vyty\u010den\u00fdch c\u00edl\u016f, m\u016f\u017ee n\u00e1m pomoci \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/6-kroku-k-zelezne-sebediscipline-pro-dosazeni-vasich-fitness-cilu\/\" target=\"_blank\"><strong>6 krok\u016f k \u017eelezn\u00e9 sebediscipl\u00edn\u011b pro dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f<\/strong><\/a><\/li><\/ol>\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=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Za v\u00fdsledky ve \u0161kole, v&nbsp;pr\u00e1ci nebo p\u0159i sportu stoj\u00ed tvrd\u00e1 pr\u00e1ce, trp\u011blivost, vytrvalost a spr\u00e1vn\u011b nastaven\u00fd pl\u00e1n.<\/strong> Kdy\u017e dos\u00e1hneme v\u00fdkonnostn\u00ed stagnace, je na \u010dase pod\u00edvat se na tr\u00e9ninkov\u00fd pl\u00e1n a zamyslet se, jestli je nastaven spr\u00e1vn\u011b. <strong>Cvi\u010dit st\u00e1le stejn\u011b a o\u010dek\u00e1vat jin\u00e9 v\u00fdsledky je nemo\u017en\u00e9.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ruku v&nbsp;ruce s&nbsp;optim\u00e1ln\u011b nastaven\u00fdm tr\u00e9ninkov\u00fdm pl\u00e1nem, kter\u00fd respektuje principy progresivn\u00edho p\u0159et\u00ed\u017een\u00ed, jdou i dal\u0161\u00ed faktory \u017eivotn\u00edho stylu. Bez sp\u00e1nku, kvalitn\u00ed v\u00fd\u017eivy a pr\u00e1ce se stresem na\u0161ich c\u00edl\u016f dos\u00e1hneme daleko obt\u00ed\u017en\u011bji, ne\u017e kdy\u017e se <strong>zam\u011b\u0159\u00edme na zlep\u0161en\u00ed v\u0161ech faktor\u016f \u017eivotn\u00edho stylu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cast\u00e9 zm\u011bny tr\u00e9ninku a sportu s&nbsp;c\u00edlem \u0161okovat svaly podle principu <em>Muscle Confusion<\/em> rychlej\u0161\u00ed a lep\u0161\u00ed v\u00fdsledky nep\u0159inesou.<strong> St\u00e1le n\u00e1ro\u010dn\u011bj\u0161\u00ed tr\u00e9nink s&nbsp;dostatkem \u010dasu pro regeneraci n\u00e1m kvalitn\u00ed v\u00fdsledky p\u0159inese<\/strong>, sta\u010d\u00ed b\u00fdt trp\u011bliv\u00fd a d\u016fv\u011b\u0159ovat procesu. Ide\u00e1ln\u00ed je konzultovat tr\u00e9ninkov\u00fd pl\u00e1n se zku\u0161en\u00fdm tren\u00e9rem.&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\/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","protected":false},"excerpt":{"rendered":"<p>Po\u0159\u00e1dn\u00fd \u0161ok nejsp\u00ed\u0161 za\u017eijeme, kdy\u017e r\u00e1no vlezeme pod studenou sprchu, potk\u00e1me v lese medv\u011bda nebo se ocitneme p\u0159ed mapou metra v New Yorku, zat\u00edmco jsme doposud \u017eili na vesnici. Lze \u201e\u0161okovat a zm\u00e1st\u201c svaly, aby se po\u017eadovan\u00e9 v\u00fdsledky dostavily rychleji?<\/p>\n","protected":false},"author":65,"featured_media":183650,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6369,7185,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-183520","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-hubnuti","9":"tag-rust-svalove-hmoty","10":"tag-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u016f\u017eeme rychleji nab\u00edrat svaly, nebo hubnout \u0161okov\u00e1n\u00edm sval\u016f? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Lze dos\u00e1hnout rychlej\u0161\u00edch v\u00fdsledk\u016f v hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed \u0161okov\u00e1n\u00edm a zmaten\u00edm sval\u016f? 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