{"id":183765,"date":"2020-09-14T09:46:50","date_gmt":"2020-09-14T07:46:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=183765"},"modified":"2021-05-03T13:30:11","modified_gmt":"2021-05-03T11:30:11","slug":"mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/","title":{"rendered":"M\u00f4\u017eeme r\u00fdchlej\u0161ie nabera\u0165 svaly alebo chudn\u00fa\u0165 \u0161okovan\u00edm svalov?"},"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\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/#Cim_sa_riadi_uspesny_trening_a_su_neustale_treningove_zmeny_a_%E2%80%9Csokovanie%E2%80%9D_svalov_zbytocne\" title=\"\u010c\u00edm sa riadi \u00faspe\u0161n\u00fd tr\u00e9ning, a s\u00fa neust\u00e1le tr\u00e9ningov\u00e9 zmeny a &#8220;\u0161okovanie&#8221; svalov zbyto\u010dn\u00e9?\">\u010c\u00edm sa riadi \u00faspe\u0161n\u00fd tr\u00e9ning, a s\u00fa neust\u00e1le tr\u00e9ningov\u00e9 zmeny a &#8220;\u0161okovanie&#8221; svalov zbyto\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.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/#K_sexy_postave_a_perfektnej_sportovej_vykonnosti_vedie_spravne_planovanie_treningu\" title=\"K sexy postave a perfektnej \u0161portovej v\u00fdkonnosti vedie spr\u00e1vne pl\u00e1novanie tr\u00e9ningu\">K sexy postave a perfektnej \u0161portovej v\u00fdkonnosti vedie spr\u00e1vne pl\u00e1novanie tr\u00e9ningu<\/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\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/#Ako_spravne_zlepsit_sportovu_vykonnost_a_prekonat_stagnaciu_v_treningu_aj_v_chudnuti\" title=\"Ako spr\u00e1vne zlep\u0161i\u0165 \u0161portov\u00fa v\u00fdkonnos\u0165 a prekona\u0165 stagn\u00e1ciu v tr\u00e9ningu aj v chudnut\u00ed?\">Ako spr\u00e1vne zlep\u0161i\u0165 \u0161portov\u00fa v\u00fdkonnos\u0165 a prekona\u0165 stagn\u00e1ciu v tr\u00e9ningu aj v chudnut\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.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/#3_mechanizmy_stimulujuce_svalovy_rast_bez_ktorych_sa_vysledky_nedostavia\" title=\"3 mechanizmy stimuluj\u00face svalov\u00fd rast, bez ktor\u00fdch sa v\u00fdsledky nedostavia\">3 mechanizmy stimuluj\u00face svalov\u00fd rast, bez ktor\u00fdch sa v\u00fdsledky nedostavia<\/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\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/#Periodizacia_treningu_Je_%E2%80%9Esokovanie_svalov%E2%80%9C_a_casta_treningova_zmena_uplne_zbytocna\" title=\"Periodiz\u00e1cia tr\u00e9ningu: Je \u201e\u0161okovanie svalov\u201c a \u010dast\u00e1 tr\u00e9ningov\u00e1 zmena \u00faplne zbyto\u010dn\u00e1?\">Periodiz\u00e1cia tr\u00e9ningu: Je \u201e\u0161okovanie svalov\u201c a \u010dast\u00e1 tr\u00e9ningov\u00e1 zmena \u00faplne zbyto\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.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Poriadny \u0161ok zrejme za\u017eijeme, ke\u010f<strong> r\u00e1no vlezieme pod studen\u00fa sprchu,<\/strong> stretneme v lese medve\u010fa, alebo sa ocitneme pred mapou metra v New Yorku, zatia\u013e \u010do sme doteraz \u017eili na samote. <strong>Mo\u017eno &#8220;\u0161okova\u0165 a zmias\u0165&#8221; svaly,<\/strong> aby sa nami po\u017eadovan\u00e9 v\u00fdsledky dostavili r\u00fdchlej\u0161ie?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">T\u00fato my\u0161lienku dos\u0165 spopularizovali vysokointenz\u00edvne cvi\u010debn\u00e9 programy P90X a fitnes tr\u00e9ner Tony Horton. K r\u00fdchlej\u0161\u00edm a vidite\u013en\u00fdm v\u00fdsledkom pod\u013ea tejto met\u00f3dy sta\u010d\u00ed <strong>svaly neust\u00e1le za\u0165a\u017eova\u0165 \u010di in\u00fdm sp\u00f4sobom \u0161okova\u0165<\/strong> a podstupova\u0165 neust\u00e1le sa meniaci tr\u00e9ningov\u00fd program. Ten m\u00f4\u017ee zah\u0155\u0148a\u0165 prvky cvi\u010denia s vlastnou v\u00e1hou, karate, j\u00f3gy, \u0161print\u00e9rskych tr\u00e9ningov a \u010fal\u0161\u00edch oblast\u00ed \u0161portov z r\u00f4znych odvetv\u00ed. V angli\u010dtine je tento pojem zn\u00e1my ako Muscle Confusion. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/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 r\u00fdchlej\u0161ie nabera\u0165 svaly alebo chudn\u00fa\u0165 \u0161okovan\u00edm svalov?\" class=\"wp-image-183539\" width=\"843\" height=\"563\" title=\"Je mo\u017en\u00e9 r\u00fdchlej\u0161ie nabera\u0165 svaly alebo chudn\u00fa\u0165 \u0161okovan\u00edm svalov?\" 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><span style=\"font-weight: 400;\">V jednoduchosti, ide o <\/span><b>neust\u00e1le prekvapovanie svalov odli\u0161n\u00fdm typom tr\u00e9ningov<\/b><span style=\"font-weight: 400;\">, aby si svaly nezvykli na dan\u00fd typ pohybu a my sme tak neust\u00e1le pos\u00favali na\u0161e limity smerom k maxim\u00e1lnemu v\u00fdkonu a oddialeniu stagn\u00e1cie v\u00fdkonu. Predstavme si, \u017ee <\/span><b>v pondelok m\u00e1me silov\u00fd tr\u00e9ning, v stredu crossfit, v piatok beh a v nede\u013eu kruhov\u00fd tr\u00e9ning.<\/b><span style=\"font-weight: 400;\"> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/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 som nieko\u013ekokr\u00e1t t\u00fato my\u0161lienku po\u010dul aj od \u0161portovcov, ktor\u00ed u\u017e maj\u00fa nejak\u00fd ten rok odcvi\u010den\u00fd. Len\u017ee ako vo v\u0161etkom, nie je v\u0161etko zlato, \u010do sa bly\u0161t\u00ed, a v\u0161etko je trochu zlo\u017eitej\u0161ie.<\/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_sa_riadi_uspesny_trening_a_su_neustale_treningove_zmeny_a_%E2%80%9Csokovanie%E2%80%9D_svalov_zbytocne\"><\/span>\u010c\u00edm sa riadi \u00faspe\u0161n\u00fd tr\u00e9ning, a s\u00fa neust\u00e1le tr\u00e9ningov\u00e9 zmeny a &#8220;\u0161okovanie&#8221; svalov zbyto\u010dn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Spr\u00e1vne nastaven\u00fd <a aria-label=\"tr\u00e9ningov\u00fd pl\u00e1n (opens in a new tab)\" class=\"ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\">tr\u00e9ningov\u00fd pl\u00e1n<\/a> n\u00e1m v dlhodobom horizonte umo\u017e\u0148uje dosahovanie lep\u0161\u00edch v\u00fdsledkov na \u010dinke aj na tele. <span style=\"color: #ff6600;\">[3]<\/span><\/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\">Ak\u00e9 premenn\u00e9 sleduje tr\u00e9ningov\u00fd pl\u00e1n?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400;\"><strong>Tr\u00e9ningov\u00fd objem<\/strong> predstavuje vykonan\u00fa pr\u00e1cu po\u010das tr\u00e9ningu, napr\u00edklad <strong>po\u010det s\u00e9ri\u00ed a opakovan\u00ed po\u010das tr\u00e9ningu alebo dlh\u0161ieho \u010dasov\u00e9ho obdobia.<\/strong> Rovnako tak sem m\u00f4\u017eeme zaradi\u0165 po\u010det odveslovan\u00fdch alebo odbehnut\u00fdch ur\u010den\u00fdch intervalov.<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Intenzitu tr\u00e9ningu<\/strong> si m\u00f4\u017eeme prirovna\u0165 k n\u00e1ro\u010dnosti. V silovom tr\u00e9ningu ide predov\u0161etk\u00fdm o <strong>v\u00e1hu na \u010dinke<\/strong> a v be\u017eeckom tr\u00e9ningu zas m\u00f4\u017eeme hovori\u0165 o r\u00fdchlosti.<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Frekvencia tr\u00e9ningu vyjadruje, ako \u010dasto tr\u00e9nujeme<\/strong> svalov\u00fa partiu alebo chod\u00edme beha\u0165 \u010di vykon\u00e1va\u0165 in\u00fd \u0161port.<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Z jedn\u00e9ho alebo dvoch tr\u00e9ningov t\u00fd\u017edenne nem\u00f4\u017eeme o\u010dak\u00e1va\u0165 radik\u00e1lne vidite\u013en\u00e9 v\u00fdsledky, rovnako ako v pr\u00edpade, ke\u010f s \u010dinkou chod\u00edme sn\u00e1\u010f aj spa\u0165. Jednoducho, <strong>je potrebn\u00e9 tr\u00e9nova\u0165 &#8220;tak akur\u00e1t&#8221;,<\/strong> ani m\u00e1lo, ani ve\u013ea. <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">\u010cas od \u010dasu sa ale \u0161okovanie svalov in\u00fdm typom tr\u00e9ningu m\u00f4\u017ee zda\u0165 ako ide\u00e1lna cesta <strong>k prekonaniu stagn\u00e1cie v\u00fdkonu alebo zbavenie sa posledn\u00fdch k\u00edl z Vianoc roku 2015,<\/strong> ktor\u00e9 sa na n\u00e1s dr\u017eia zubami-nechtami. Tr\u00e9nova\u0165 naplno m\u00f4\u017eete aj vonku. Ako na to v\u00e1m porad\u00ed \u010dl\u00e1nok <a aria-label=\"Outdoorov\u00fd tr\u00e9ning - pre\u010do a ako za\u010da\u0165 s cvi\u010den\u00edm na \u010derstvom vzduchu. (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/\" target=\"_blank\" class=\"ek-link\"><strong>Outdoorov\u00fd tr\u00e9ning &#8211; pre\u010do a ako za\u010da\u0165 s cvi\u010den\u00edm na \u010derstvom vzduchu.<\/strong><\/a><\/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\/\u0424\u043e\u0442\u043e-8-1-min-1124x749.jpg\" alt=\"Ako na \u00faspe\u0161n\u00fd tr\u00e9ning?\" class=\"wp-image-183552\" width=\"843\" height=\"562\" title=\"Ako na \u00faspe\u0161n\u00fd tr\u00e9ning?\" 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_a_perfektnej_sportovej_vykonnosti_vedie_spravne_planovanie_treningu\"><\/span>K sexy postave a perfektnej \u0161portovej v\u00fdkonnosti vedie spr\u00e1vne pl\u00e1novanie tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Ke\u010f sa u\u017e dlhodobo nem\u00f4\u017eeme posun\u00fa\u0165 vpred v silov\u00fdch alebo v be\u017eeck\u00fdch v\u00fdkonoch<\/b><span style=\"font-weight: 400;\">, mo\u017eno by sme sa mali zamyslie\u0165 nad tr\u00e9ningom.<\/span><b> Cvi\u010d\u00edme tie ist\u00e9 cviky s rovnakou z\u00e1\u0165a\u017eou,<\/b><span style=\"font-weight: 400;\"> a s t\u00fdm ist\u00fdm po\u010dtom opakovan\u00ed st\u00e1le dokola? <\/span><b>U\u017e rok chod\u00edme ka\u017ed\u00fd druh\u00fd de\u0148 na hodinku beha\u0165<\/b><span style=\"font-weight: 400;\"> po tej istej trase rovnak\u00fdm tempom?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Potom sa nie je \u010domu divi\u0165, ak sa na\u0161e v\u00fdkony nezlep\u0161uj\u00fa. Ak\u00e9ko\u013evek dlhodob\u00e9 \u0161portov\u00e9 za\u0165a\u017eenie sa na na\u0161om tele prejavuje adapt\u00e1ciami. <strong>Zv\u00fd\u0161i sa sila, narast\u00fa nejak\u00e9 tie svaly, schudneme trochu tuku, zv\u00fd\u0161i sa celkov\u00e1 fyzick\u00e1 kond\u00edcia<\/strong> a v\u00fdkonnos\u0165 obehov\u00fdch syst\u00e9mov pre lep\u0161ie zvl\u00e1danie vytrvalostn\u00e9 z\u00e1\u0165a\u017ee.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Akv\u0161ak telu d\u00e1vame<strong> st\u00e1le rovnak\u00fd impulz, nem\u00f4\u017eeme o\u010dak\u00e1va\u0165 in\u00e9 v\u00fdsledky<\/strong> adapt\u00e1cie v podobe rast\u00faceho hrudn\u00edka po cvi\u010den\u00ed bench pressu so st\u00e1le rovnakou z\u00e1\u0165a\u017eou. Rovnako tak nem\u00f4\u017eeme \u010daka\u0165, \u017ee sa n\u00e1m podar\u00ed dobre zabehn\u00fa\u0165 marat\u00f3n, ke\u010f si chod\u00edme zabeha\u0165 10 kilometrov v ka\u017ed\u00fd druh\u00fd de\u0148. Pritom sme si spomenuli n\u00e1\u0161 star\u0161\u00ed, ale zato v\u00fdborn\u00fd \u010dl\u00e1nok, ktor\u00fd by v\u00e1s mohol zauj\u00edma\u0165 &#8211; <a aria-label=\"Klasick\u00e9 kardio alebo HIIT tr\u00e9ning - \u010do spa\u013euje tuk lep\u0161ie? (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" class=\"ek-link\"><strong>Klasick\u00e9 kardio alebo HIIT tr\u00e9ning &#8211; \u010do spa\u013euje tuk lep\u0161ie?<\/strong><\/a><\/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\/\u0424\u043e\u0442\u043e-3-min-1124x749.jpg\" alt=\"K sexy postave a perfektnej \u0161portovej v\u00fdkonnosti vedie spr\u00e1vne pl\u00e1novanie tr\u00e9ningu\" class=\"wp-image-183567\" width=\"843\" height=\"562\" title=\"K sexy postave a perfektnej \u0161portovej v\u00fdkonnosti vedie spr\u00e1vne pl\u00e1novanie tr\u00e9ningu\" 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\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_spravne_zlepsit_sportovu_vykonnost_a_prekonat_stagnaciu_v_treningu_aj_v_chudnuti\"><\/span>Ako spr\u00e1vne zlep\u0161i\u0165 \u0161portov\u00fa v\u00fdkonnos\u0165 a prekona\u0165 stagn\u00e1ciu v tr\u00e9ningu aj v chudnut\u00ed? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Ak sa chceme <strong>neust\u00e1le zlep\u0161ova\u0165, mus\u00edme aj v tr\u00e9ningu prid\u00e1va\u0165 a dosiahnu\u0165 progres\u00edvne pre\u0165a\u017eenie<\/strong> (progressive overload), \u010d\u00edm docielime silnej\u0161\u00ed tr\u00e9ningov\u00fd impulz, ktor\u00fd sa v dlhodobom meradle prejav\u00ed lep\u0161\u00edmi v\u00fdsledkami. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/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\">Progres\u00edvne pre\u0165a\u017eenie m\u00f4\u017eeme dosiahnu\u0165:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400;\"><strong>V\u00e4\u010d\u0161\u00edm tr\u00e9ningov\u00fdm objemom<\/strong> v podobe v\u00e4\u010d\u0161ieho po\u010dtu odcvi\u010den\u00fdch s\u00e9ri\u00ed v r\u00e1mci cvikov po\u010das tr\u00e9ningu. Pre za\u010diatok sta\u010d\u00ed <strong>namiesto 3 s\u00e9ri\u00ed odcvi\u010di\u0165 4.<\/strong> Vyu\u017ei\u0165 m\u00f4\u017eeme <strong>aj odcvi\u010denie jedn\u00e9ho cviku nad r\u00e1mec tr\u00e9ningu.<\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Vy\u0161\u0161ou intenzitou tr\u00e9ningu,<\/strong> ktor\u00fa dosiahneme <strong>zv\u00fd\u0161en\u00edm z\u00e1\u0165a\u017ee na \u010dinke.<\/strong> Aj tie mal\u00e9 kot\u00fa\u010de, ktor\u00e9 maj\u00fa 1,25 kilogramu, sa po\u010d\u00edtaj\u00fa. Docielime najm\u00e4 v\u00e4\u010d\u0161ie mechanick\u00e9 tenzie svalov, ktor\u00e1 je jedn\u00fdm z indik\u00e1torov svalov\u00e9ho rastu.<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Skr\u00e1ten\u00edm intervalov odpo\u010dinku medzi s\u00e9riami<\/strong> dosiahneme odcvi\u010denie cvikov v krat\u0161om \u010dase a <strong>v\u00e4\u010d\u0161ieho metabolick\u00e9ho stresu, ktor\u00fd je indik\u00e1torom svalov\u00e9ho rastu.<\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Spomalen\u00edm prevedenia cviku<\/strong> zv\u00fd\u0161ime \u010das pod nap\u00e4t\u00edm (TUT) a op\u00e4\u0165 <strong>zv\u00fd\u0161ime metabolick\u00fd stres.<\/strong><\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong>Ko\u013eko opakovan\u00ed po\u010das tr\u00e9ningu na jednu svalov\u00fa partiu je najrozumnej\u0161ie zvoli\u0165?<\/strong> Jedn\u00e1 sa o rozmedzie 40-60 opakovan\u00ed. M\u00f4\u017eeme sa <strong>odrazi\u0165 od silovej\u0161\u00edch 4-6 opakovan<\/strong>\u00ed u komplexn\u00e9ho cviku<strong> a\u017e po &#8220;kulturistick\u00fdch&#8221; 8-12 opakovan\u00ed<\/strong> v \u010fal\u0161om cviku. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span> Ak si neviete rady so zostaven\u00edm tr\u00e9ningov\u00e9ho pl\u00e1nu, ur\u010dite n\u00e1m pom\u00f4\u017ee n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\"Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n - tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby. (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" class=\"ek-link\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby.<\/strong><\/a><\/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=\"Ako prekona\u0165 stagn\u00e1ciu v tr\u00e9ningu a v chudnut\u00ed?\" class=\"wp-image-183580\" width=\"843\" height=\"563\" title=\"Ako prekona\u0165 stagn\u00e1ciu v tr\u00e9ningu a v chudnut\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_mechanizmy_stimulujuce_svalovy_rast_bez_ktorych_sa_vysledky_nedostavia\"><\/span>3 mechanizmy stimuluj\u00face svalov\u00fd rast, bez ktor\u00fdch sa v\u00fdsledky nedostavia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Z vy\u010derp\u00e1vaj\u00facej pr\u00e1ce Schoenfelda (2010) vypl\u00fdva, \u017ee za rast svalov vplyvom silov\u00e9ho tr\u00e9ningu s\u00fa zodpovedn\u00e9 prim\u00e1rne 3 faktory. <span style=\"color: #ff6600;\">[3]<\/span><\/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\"><li><b>Mechanick\u00e1 tenzia.<\/b><span style=\"font-weight: 400;\"> V\u00e4\u010d\u0161iu mechanick\u00fa tenziu docielime v\u00e4\u010d\u0161ou v\u00e1hou na \u010dinke.<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Svalov\u00e9 po\u0161kodenie<\/strong> je prejavom tr\u00e9ningovej z\u00e1\u0165a\u017ee, ktor\u00e1 sa na svalov\u00fdch bunk\u00e1ch podp\u00ed\u0161e po\u0161koden\u00edm a vznikom mikrotr\u00e1um. N\u00e1sledne <strong>d\u00f4jde k ich oprave a svaly sa st\u00e1vaj\u00fa v\u00e4\u010d\u0161\u00edmi a silnej\u0161\u00edmi.<\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Metabolick\u00fd stres<\/strong> viac stimulujeme <strong>dlh\u0161\u00edm \u010dasom pod nap\u00e4t\u00edm<\/strong> (TUT &#8211; Time Under Tension) alebo <strong>v\u00e4\u010d\u0161\u00edm po\u010dtom opakovan\u00ed v s\u00e9rii alias &#8220;pumpi\u010dk\u00e1rsk\u00fdmi s\u00e9riami&#8221;,<\/strong> a m\u00f4\u017eeme si ho predstavi\u0165 ako star\u00e9 zn\u00e1me &#8220;p\u00e1lenie svalov po\u010das cvi\u010denia.&#8221;<\/span><\/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=\"Periodizacia_treningu_Je_%E2%80%9Esokovanie_svalov%E2%80%9C_a_casta_treningova_zmena_uplne_zbytocna\"><\/span>Periodiz\u00e1cia tr\u00e9ningu: Je \u201e\u0161okovanie svalov\u201c a \u010dast\u00e1 tr\u00e9ningov\u00e1 zmena \u00faplne zbyto\u010dn\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong>K\u013e\u00fa\u010dom k neust\u00e1lemu pos\u00favaniu \u0161portov\u00fdch v\u00fdkonov a prekonaniu stagn\u00e1cie je spr\u00e1vne nastaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/strong> re\u0161pektuj\u00faci z\u00e1kladn\u00e9 mechanizmy svalov\u00e9ho rastu. Zvy\u0161ova\u0165 n\u00e1ro\u010dnos\u0165 tr\u00e9ningu nejde do nekone\u010dna. V r\u00e1mci pl\u00e1novania tr\u00e9ningu by sme mali <strong>z\u00e1\u0165a\u017e zvy\u0161ova\u0165 v mezocykle<\/strong> (strednodob\u00fd \u010dasov\u00fd \u00fasek tr\u00e9ningu) <strong>trvaj\u00facom pribli\u017ene 4-8 t\u00fd\u017ed\u0148ov.<\/strong> <span style=\"color: #ff6600;\">[3] [7] [8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong>Po tomto bloku by mala pr\u00eds\u0165 na rad zhruba t\u00fd\u017edenn\u00e1 deload f\u00e1za tr\u00e9ningu,<\/strong> ktor\u00e1 ale neznamen\u00e1 gau\u010ding pri Netflixe. Predstavi\u0165 si pod t\u00fdm m\u00f4\u017eeme <strong>zn\u00ed\u017eenie n\u00e1ro\u010dnosti tr\u00e9ningu zhruba o polovicu,<\/strong> aby do\u0161lo k pln\u00e9mu prejaveniu tr\u00e9ningov\u00fdch adapt\u00e1ci\u00ed. Jednoducho, m\u00f4\u017eeme <strong>zn\u00ed\u017ei\u0165 z\u00e1\u0165a\u017e na \u010dinke alebo po\u010det odcvi\u010den\u00fdch s\u00e9ri\u00ed.<\/strong> Vyu\u017ei\u0165 m\u00f4\u017eeme aj dlh\u0161ie pauzy k odpo\u010dinku medzi s\u00e9riami. <span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong>\u0160okovanie svalov a neust\u00e1le tr\u00e9ningov\u00e9 zmeny n\u00e1m lep\u0161ie a r\u00fdchlej\u0161ie v\u00fdsledky neprines\u00fa.<\/strong> Ba naopak, m\u00f4\u017eu pred\u013a\u017ei\u0165 cestu k cie\u013eu. Predstavme si, \u017ee je <strong>na\u0161im cie\u013eom zv\u00fd\u0161i\u0165 silu n\u00f4h<\/strong> a n\u00e1\u0161 tr\u00e9ning by mal by\u0165 zameran\u00fd najm\u00e4 na komplexn\u00e9 \u0165a\u017ek\u00e9 silov\u00e9 cviky, ako s\u00fa <a aria-label=\"drepy (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" class=\"ek-link\">drepy<\/a>, <a aria-label=\"m\u0155tvy \u0165ah (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" class=\"ek-link\">m\u0155tvy \u0165ah<\/a> alebo v\u00fdpady. Namiesto toho by sme <strong>jeden tr\u00e9ning odcvi\u010dili s vlastnou v\u00e1hou a \u010fal\u0161\u00ed by sme nahradili napr\u00edklad <a aria-label=\"HIIT (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\" target=\"_blank\" class=\"ek-link\">HIIT<\/a> kruh\u00e1\u010dom.<\/strong> To n\u00e1m <strong>k n\u00e1\u0161mu cie\u013eu nepom\u00f4\u017ee.<\/strong> Paradoxne by sme sa touto strat\u00e9giou o v\u00fdkonnos\u0165 okr\u00e1dali.<\/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\/Band-2-min-1124x749.jpg\" alt=\"3 mechanizmy stimuluj\u00face svalov\u00fd rast\" class=\"wp-image-183594\" width=\"843\" height=\"562\" title=\"3 mechanizmy stimuluj\u00face svalov\u00fd rast\" 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\">Namiesto \u0161okovania svalov je pre v\u00e4\u010d\u0161iu motiv\u00e1ciu ob\u010das lep\u0161ie prehodi\u0165 poradie cvikov v tr\u00e9ningu <\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">V \u0161t\u00fadii Eneka Baz-Vallea a kolekt\u00edvu (2019), v\u00fdskumn\u00edci zistili, \u017ee <strong>striedanie poradia cvikov<\/strong> v r\u00e1mci 8-t\u00fd\u017edenn\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu na z\u00e1klade v\u00fdstupu z po\u010d\u00edta\u010dov\u00e9ho programu <strong>bolo pre experiment\u00e1lnu skupinu \u0161portovcov menej nudn\u00e9 ne\u017e klasick\u00fd tr\u00e9ningov\u00fd program,<\/strong> kde kontroln\u00e1 skupina cvi\u010dila pod\u013ea presne stanoven\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu st\u00e1le rovnako. Obe skupiny tr\u00e9novali 4-kr\u00e1t t\u00fd\u017edenne, po\u010das programu podst\u00fapili pribli\u017ene rovnak\u00fd tr\u00e9ningov\u00fd objem a dosiahli podobn\u00e9 v\u00fdsledky. To si ale nesmieme plies\u0165 z princ\u00edpmi &#8220;\u0161okovania svalov,&#8221; ktor\u00e9 stoja na zmene typu tr\u00e9ningu. <span style=\"color: #ff6600;\">[9]<\/span><\/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\">Pokia\u013e nem\u00e1me \u0161pecifick\u00e9 ciele, vykon\u00e1va\u0165 ka\u017ed\u00fd tr\u00e9ning in\u00fd \u0161port m\u00f4\u017ee by\u0165 aj prospe\u0161n\u00e9<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400;\"><strong>Striedanie typov tr\u00e9ningov<\/strong> po\u010das t\u00fd\u017ed\u0148a m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 v\u010faka tomu, \u017ee sa <strong>neza\u010dnete r\u00fdchlo nudi\u0165 a neupadnete do tr\u00e9ningov\u00e9ho stereotypu.<\/strong> Na r\u00f4zne tr\u00e9ningy sa tak m\u00f4\u017eete aj viac te\u0161i\u0165 a by\u0165 viac motivovan\u00fd. To je ale zase zna\u010dne individu\u00e1lna z\u00e1le\u017eitos\u0165.<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>V\u010faka kombin\u00e1cii r\u00f4znych \u0161portov\u00fdch aktiv\u00edt<\/strong> (silov\u00fd tr\u00e9ning, HIIT, beh, crossfit, a pod.) <strong>m\u00f4\u017eeme pracova\u0165 na takmer v\u0161etk\u00fdch zlo\u017ek\u00e1ch \u0161portovej v\u00fdkonnosti,<\/strong> ako je maxim\u00e1lna sila, silov\u00e1 vytrvalos\u0165, r\u00fdchlostn\u00e1 vytrvalos\u0165 alebo v\u0161eobecne aer\u00f3bna vytrvalos\u0165, a zlep\u0161i\u0165 tak celkov\u00fa fyzick\u00fa kond\u00edciu. Ak v\u00e1m rob\u00ed probl\u00e9m pravidelne \u0161portova\u0165 a br\u00e1ni v\u00e1m to v dosahovan\u00ed vyt\u00fd\u010den\u00fdch cie\u013eov, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 \u010dl\u00e1nok<a aria-label=\" 6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitnes cie\u013eov. (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/6-krokov-k-sebadiscipline\/\" target=\"_blank\" class=\"ek-link\"><strong> 6 krokov k \u017eeleznej sebadiscipl\u00edne pre dosiahnutie va\u0161ich fitnes cie\u013eov.<\/strong><\/a><\/span><\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\"><strong>Za v\u00fdsledky v \u0161kole, v pr\u00e1ci alebo pri \u0161porte stoj\u00ed tvrd\u00e1 pr\u00e1ca, trpezlivos\u0165, vytrvalos\u0165 a spr\u00e1vne nastaven\u00fd pl\u00e1n.<\/strong> Ke\u010f dosiahneme v\u00fdkonnostn\u00fa stagn\u00e1ciu, je na \u010dase pozrie\u0165 sa na tr\u00e9ningov\u00fd pl\u00e1n a zamyslie\u0165 sa, \u010di je nastaven\u00fd spr\u00e1vne. <strong>Cvi\u010di\u0165 st\u00e1le rovnako a o\u010dak\u00e1va\u0165 in\u00e9 v\u00fdsledky ned\u00e1va zmysel.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Ruka v ruke s optim\u00e1lne nastaven\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom, ktor\u00fd re\u0161pektuje princ\u00edpy progres\u00edvneho pre\u0165a\u017eenia, id\u00fa aj \u010fal\u0161ie faktory \u017eivotn\u00e9ho \u0161t\u00fdlu. Bez sp\u00e1nku, kvalitnej v\u00fd\u017eivy a pr\u00e1ci so stresom svoje ciele dosiahneme \u010faleko \u0165a\u017e\u0161ie, ako ke\u010f sa <strong>zameriame na zlep\u0161enie v\u0161etk\u00fdch faktorov \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">\u010cast\u00e9 zmeny tr\u00e9ningu a \u0161portu s cie\u013eom \u0161okova\u0165 svaly pod\u013ea princ\u00edpu Muscle Confusion, \u017eia\u013e, r\u00fdchlej\u0161ie a lep\u0161ie v\u00fdsledky neprines\u00fa.<strong> St\u00e1le n\u00e1ro\u010dnej\u0161\u00ed tr\u00e9ning s dostatkom \u010dasu pre regener\u00e1ciu n\u00e1m kvalitn\u00e9 v\u00fdsledky prinesie,<\/strong> sta\u010d\u00ed by\u0165 trpezliv\u00fd a d\u00f4verova\u0165 procesu. Ide\u00e1lne je konzultova\u0165 tr\u00e9ningov\u00fd pl\u00e1n so sk\u00fasen\u00fdm tr\u00e9nerom.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pevne ver\u00edme, \u017ee sme v\u00e1m t\u00fdmto \u010dl\u00e1nkom odpovedali na v\u0161etky va\u0161e ot\u00e1zky. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a chcete ho odporu\u010di\u0165 aj niektor\u00e9mu z priate\u013eov, nev\u00e1hajte a&nbsp;pode\u013ete sa o\u0148 <strong>zdie\u013ean\u00edm.&nbsp;<\/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\/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>Poriadny \u0161ok zrejme za\u017eijeme, ke\u010f r\u00e1no vlezieme pod studen\u00fa sprchu, stretneme v lese medve\u010fa, alebo sa ocitneme pred mapou metra v New Yorku, zatia\u013e \u010do sme doteraz \u017eili na samote. Mo\u017eno &#8220;\u0161okova\u0165 a zmias\u0165&#8221; svaly, aby sa nami po\u017eadovan\u00e9 v\u00fdsledky dostavili r\u00fdchlej\u0161ie?<\/p>\n","protected":false},"author":65,"featured_media":183660,"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":[3],"tags":[6046,6057,6062],"filter_section":[],"filter_attribute":[13026],"class_list":{"0":"post-183765","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chudnutie","9":"tag-rast-svalovej-hmoty","10":"tag-trening","11":"filter_attribute-spravna-technika-cvicenia","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>M\u00f4\u017eeme r\u00fdchlej\u0161ie nabera\u0165 svaly alebo chudn\u00fa\u0165 \u0161okovan\u00edm svalov? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017eno dosiahnu\u0165 r\u00fdchlej\u0161ie v\u00fdsledky v chudnut\u00ed, alebo naberan\u00ed \u0161okovan\u00edm a zm\u00e4ten\u00edm svalov? 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