{"id":184078,"date":"2020-09-14T16:27:39","date_gmt":"2020-09-14T14:27:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=184078"},"modified":"2022-10-19T08:58:01","modified_gmt":"2022-10-19T06:58:01","slug":"je-pravda-ze-po-namozenych-svalech-rostou-svaly-rychleji","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/je-pravda-ze-po-namozenych-svalech-rostou-svaly-rychleji\/","title":{"rendered":"Je pravda, \u017ee namo\u017een\u00e9 svaly rostou rychleji?"},"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\/je-pravda-ze-po-namozenych-svalech-rostou-svaly-rychleji\/#Jak_rostou_svaly\" title=\"Jak rostou svaly?\">Jak rostou 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.cz\/blog\/je-pravda-ze-po-namozenych-svalech-rostou-svaly-rychleji\/#Potreninkova_svalovka_a_rust_svalu\" title=\"Potr\u00e9ninkov\u00e1 svalovka a r\u016fst sval\u016f\">Potr\u00e9ninkov\u00e1 svalovka a r\u016fst sval\u016f<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Stalo se i v\u00e1m, \u017ee jste druh\u00fd den po tr\u00e9ninku chodili jako Bambi, a p\u0159i sed\u00e1n\u00ed a vst\u00e1v\u00e1n\u00ed z toalety jste se museli p\u0159idr\u017eovat st\u011bny? <strong>Namo\u017een\u00e9 svaly, svalovka <\/strong>nebo<strong> svalov\u00e1 hore\u010dka<\/strong> jsou \u010dast\u00fdm <strong>opo\u017ed\u011bn\u00fdm d\u016fsledkem tr\u00e9ninku.<\/strong> Mnoz\u00ed lid\u00e9 je pova\u017euj\u00ed za znak poctiv\u00e9ho cvi\u010den\u00ed a s touto bolest\u00ed p\u0159ich\u00e1z\u00ed <strong>spokojenost z progresu.<\/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;\">I vy jste mo\u017en\u00e1 za\u017eili debatu ve stylu: \u201c<em>no j\u00e1 jsem se v\u010dera zni\u010dil, nezvl\u00e1dnu ani zvednout ruku.<\/em>\u201d Mysl\u00edm, \u017ee o\u010dek\u00e1vanou reakc\u00ed nen\u00ed l\u00edtost, ale pokyvov\u00e1n\u00ed hlavou a uzn\u00e1n\u00ed. Je ale <strong>svalovka opravdu nezbytn\u00e1 pro progres a r\u016fst sval\u016f?<\/strong> Jsou tr\u00e9ninky bez n\u00ed nedostate\u010dn\u00e9? V \u010dl\u00e1nku se dozv\u00edte v\u0161echno d\u016fle\u017eit\u00e9 o <strong>faktorech, kter\u00e9 ovliv\u0148uj\u00ed r\u016fst sval\u016f, o opo\u017ed\u011bn\u00e9 bolesti sval\u016f<\/strong> a jej\u00edm v\u00fdznamu pro <strong>budov\u00e1n\u00ed svalov\u00e9 hmoty.<\/strong><\/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=\"Jak_rostou_svaly\"><\/span><strong>Jak rostou svaly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Svalov\u00e1 hypertrofie<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Jednou z<strong> v\u00fdjime\u010dn\u00fdch vlastnost\u00ed<\/strong> lidsk\u00e9ho <strong>t\u011bla<\/strong> je jeho <strong>p\u0159izp\u016fsobivost<\/strong>, a to plat\u00ed i pro svaly. Zm\u011bnou \u017eivotn\u00edho stylu m\u00e1 <strong>svalov\u00e1 tk\u00e1\u0148<\/strong> schopnost <strong>r\u016fst<\/strong>, i kdy\u017e ka\u017ed\u00fd z n\u00e1s buduje svaly jinak a sv\u00fdm tempem. <strong>Silov\u00fdm tr\u00e9ninkem<\/strong> vyvol\u00e1v\u00e1me pot\u0159ebu t\u011bla p\u0159izp\u016fsobit se, \u010d\u00edm\u017e dojde ke<strong> svalov\u00e9 hypertrofii.<\/strong> Pod slovem hypertrofie si p\u0159edstavte <strong>zv\u011bt\u0161en\u00ed tk\u00e1n\u011b<\/strong> nebo org\u00e1nu <strong>vlivem zv\u011bt\u0161en\u00ed <\/strong>jeho <strong>bun\u011bk.<\/strong> Zved\u00e1n\u00ed t\u011b\u017ek\u00fdch v\u00e1h je jednou z nejb\u011b\u017en\u011bj\u0161\u00edch cest za v\u011bt\u0161\u00edmi a vytvarovan\u00fdmi svaly. Existuj\u00ed <strong>dva typy<\/strong> svalov\u00e9 <strong>hypertrofie &#8211; myofibril\u00e1rn\u00ed a sarkoplazmatick\u00e1.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Co je svalov\u00e1 hypertrofie\" class=\"wp-image-181034\" width=\"843\" height=\"562\" title=\"Svalov\u00e1 hypertrofie\" 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><span style=\"font-weight: 400;\"><strong>P\u0159i myofibril\u00e1rn\u00ed hypertrofii<\/strong> se <strong>zv\u011bt\u0161uje svalov\u00e1 tk\u00e1\u0148,<\/strong> p\u0159esn\u011bji <strong>myofibrily<\/strong> &#8211; jeho <strong>kontrak\u010dn\u00ed \u010d\u00e1st.<\/strong> Bez nich by nebyl mo\u017en\u00fd pohyb a vlivem myofibril\u00e1rn\u00ed hypertrofie se zv\u011bt\u0161uje s\u00edla a rychlost. M\u016f\u017ee za to <strong>n\u00e1r\u016fst myofibril<\/strong> ve svalu, kter\u00fd zv\u00fd\u0161\u00ed <strong>s\u00edlu a hustotu vl\u00e1ken.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [3]<\/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;\">Druh\u00fdm typem hypertrofie je <strong>sarkoplazmatick\u00e1<\/strong>, d\u00edky n\u00ed\u017e se <strong>zv\u00fd\u0161\u00ed ukl\u00e1d\u00e1n\u00ed energie a vytrvalost. Mezi svazky<\/strong> svalov\u00e9 tk\u00e1n\u011b se toti\u017e nach\u00e1z\u00ed sarkoplazma, co\u017e je tekutina, kter\u00e1 ve svalech <strong>vypl\u0148uje prostor<\/strong> mezi tk\u00e1n\u011bmi. P\u0159i sarkoplazmatick\u00e9 hypertrofii se <strong>zvy\u0161uje objem<\/strong> t\u00e9to <strong>tekutiny ve svalech.<\/strong> Svaly vypadaj\u00ed v\u011bt\u0161\u00ed, ale tento typ <strong>hypertrofie nezp\u016fsobuje n\u00e1r\u016fst tk\u00e1n\u011b nebo s\u00edly.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [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\"><strong>Co ovliv\u0148uje r\u016fst sval\u016f?<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Odpov\u011bd\u00ed na tuto ot\u00e1zku se lidstvo zab\u00fdv\u00e1 u\u017e od nepam\u011bti a skute\u010dnost, \u017ee <strong>s\u00edla roste zved\u00e1n\u00edm t\u011b\u017ek\u00fdch vah,<\/strong> je zn\u00e1m\u00e1 u\u017e roky. Pokud jste si p\u0159edstavili st\u0159edov\u011bk nebo 17. stolet\u00ed, tak v\u00e1s mo\u017en\u00e1 p\u0159ekvap\u00edme. Zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah sah\u00e1 o mnoho let d\u00e1le a jedn\u00edm z \u201cpr\u016fkopn\u00edk\u016f\u201d byl <strong>Mil\u00f3n z Krot\u00f3nu.<\/strong> Jeho tr\u00e9nink by ur\u010dit\u011b i dnes ohromil nejednoho bodybuildera. Mil\u00f3n byl <strong>antick\u00fd z\u00e1pasn\u00edk,<\/strong> kter\u00fd vyhr\u00e1l <strong>olympijsk\u00e9 hry \u0161estkr\u00e1t za sebou.<\/strong> Co bylo jeho tajemstv\u00edm? <strong>Zvedal<\/strong> a nosil <strong>na ramenou <\/strong>nov\u011b narozen\u00e9 <strong>tele.<\/strong> D\u011blal to v\u00edce ne\u017e 4 roky a <strong>tele<\/strong> zat\u00edm <strong>vyrostlo<\/strong> do dosp\u011bl\u00e9ho vola. Tr\u00e9nink s tel\u00e1tkem byl vlastn\u011b <strong>silov\u00fd tr\u00e9nink,<\/strong> a v d\u016fsledku r\u016fstu zv\u00ed\u0159ete se <strong>zvy\u0161ovala<\/strong> i <strong>z\u00e1t\u011b\u017e<\/strong>, \u010deho\u017e v\u00fdsledkem byl <strong>n\u00e1r\u016fst svalov\u00e9 hmoty z\u00e1pasn\u00edka.<\/strong> Tento p\u0159\u00edb\u011bh je star\u00fd asi <strong>2600 let<\/strong> a od t\u00e9to doby se pozn\u00e1n\u00ed o fungov\u00e1n\u00ed sval\u016f v\u00fdrazn\u011b posunulo.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,4248,4412,28683,4812,3885,28876\" ><\/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<p><span style=\"font-weight: 400;\"><strong>Proces r\u016fstu sval\u016f<\/strong> je mo\u017en\u00e9 rozd\u011blit do <strong>t\u0159\u00ed st\u00e1di\u00ed<\/strong> &#8211; od stimulu a\u017e po zm\u011bnu v synt\u00e9ze svalov\u00fdch protein\u016f. Proces se d\u011bl\u00ed na<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>po\u010d\u00e1te\u010dn\u00ed stimul,<\/strong><\/li><li><strong>molekul\u00e1rn\u00ed signalizaci,<\/strong><\/li><li><strong>synt\u00e9zu svalov\u00fdch protein\u016f.<\/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=\"jak rostou svaly\" class=\"wp-image-180968\" width=\"843\" height=\"560\" title=\"jak rostou 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><span style=\"font-weight: 400;\"><strong>Druh\u00e9 st\u00e1dium<\/strong> je podle v\u011bdc\u016f <strong>molekul\u00e1rn\u00ed signalizov\u00e1n\u00ed,<\/strong> co\u017e znamen\u00e1, \u017ee jsou <strong>dr\u00e1hy<\/strong> <strong>aktivovan\u00e9<\/strong> tr\u00e9ninkem a podle v\u0161eho jsou zapojen\u00e9 do <strong>n\u00e1r\u016fstu synt\u00e9zy svalov\u00fdch protein\u016f.<\/strong> V\u00fdsledkem sign\u00e1l\u016f je <strong>do\u010dasn\u00e9 zv\u00fd\u0161en\u00ed rychlosti synt\u00e9zy b\u00edlkovin<\/strong> ve svalech. Jednodu\u0161e \u0159e\u010deno, za\u010dnete cvi\u010dit a zv\u00fd\u0161en\u00fdm nap\u011bt\u00edm jsou vyvol\u00e1ny sign\u00e1ly, jejich\u017e v\u00fdsledkem je<strong> vy\u0161\u0161\u00ed rychlost synt\u00e9zy<\/strong> b\u00edlkovin. Kdy\u017e se jedn\u00e1 o <strong>svalovou hore\u010dku,<\/strong> bude n\u00e1s nejv\u00edce zaj\u00edmat <strong>prvn\u00ed bod &#8211; po\u010d\u00e1te\u010dn\u00ed stimul.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/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;\">Podle v\u011bdc\u016f pat\u0159\u00ed <strong>do po\u010d\u00e1te\u010dn\u00edho stimulu 3 faktory<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [6]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mechanick\u00e9 nap\u011bt\u00ed<\/strong><\/li><li><strong>Metabolick\u00fd stres<\/strong><\/li><li><strong>Po\u0161kozen\u00ed sval\u016f<\/strong><\/li><\/ul>\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;\">P\u0159i mechanick\u00e9m nap\u011bt\u00ed ve svalech doch\u00e1z\u00ed <strong>krom\u011b mechanick\u00fdch zm\u011bn<\/strong> tak\u00e9 ke zm\u011bn\u00e1m <strong>chemick\u00fdm<\/strong>. Nap\u011bt\u00ed se pod\u00edl\u00ed na <strong>procesu signalizace bun\u011bk,<\/strong> jeho\u017e sou\u010d\u00e1st\u00ed je protein se zkr\u00e1cen\u00fdm n\u00e1zvem <strong>mTOR<\/strong> (mechanistic Target of Rapamycin). V t\u011ble m\u00e1 <strong>mTOR<\/strong> funkci d<strong>r\u017eet v souladu metabolismus a eukaryotick\u00fd r\u016fst bun\u011bk s prost\u0159ed\u00edm,<\/strong> mezi n\u011b\u017e \u0159ad\u00edme nap\u0159\u00edklad <strong>r\u016fstov\u00e9 faktory a \u017eiviny.<\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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><span style=\"font-weight: 400;\">Dal\u0161\u00edm faktorem je <strong>metabolick\u00fd stres.<\/strong> Ten se na r\u016fstu sval\u016f pod\u00edl\u00ed d\u00edky <strong>tvorb\u011b metabolit\u016f v krvi.<\/strong> Je jich v\u00edcero a pat\u0159\u00ed mezi n\u011b <strong>kreatin, lakt\u00e1t<\/strong> nebo tak\u00e9 <strong>anorganick\u00fd fosf\u00e1t.<\/strong> K hromad\u011bn\u00ed vedlej\u0161\u00edch produkt\u016f by mohlo doch\u00e1zet tzv. <strong>\u201cotokem bun\u011bk\u201d<\/strong> &#8211; zv\u00fd\u0161en\u00ed mno\u017estv\u00ed vody ve svalech. Jedn\u00e1 se o jin\u00fd n\u00e1zev <strong>nitrobun\u011b\u010dn\u00e9 hydratace<\/strong> a podle v\u00edce studi\u00ed dok\u00e1\u017ee \u201cotok\u201d \u0159\u00edzen\u00fd hydratac\u00ed jednak <strong>zvy\u0161ovat synt\u00e9zu b\u00edlkovin,<\/strong> ale tak\u00e9 <strong>sn\u00ed\u017eit proteol\u00fdzu<\/strong> (rozpad b\u00edlkovin). <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[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><span style=\"font-weight: 400;\"><strong>Po\u0161kozen\u00ed sval\u016f<\/strong> je v podstat\u011b <strong>z\u00e1n\u011btlivou reakc\u00ed,<\/strong> p\u0159i n\u00ed\u017e se do po\u0161kozen\u00e9 \u010d\u00e1sti svalu dostanou r\u016fzn\u00e9 typy <strong>b\u00edl\u00fdch krvinek,<\/strong> aby se postaraly o <strong>ne\u017e\u00e1douc\u00ed \u010d\u00e1sti.<\/strong> D\u016fsledkem uvoln\u011bn\u00ed b\u00edl\u00fdch krvinek se spust\u00ed proces spojen\u00fd s n\u00e1r\u016fstem <strong>\u201csatelitn\u00edch bun\u011bk\u201d.<\/strong> Ty se aktivuj\u00ed tr\u00e9ninkem a jejich \u00fakolem je v\u00e1zat se na svaly, \u010d\u00edm\u017e <strong>podporuj\u00ed obnovu a r\u016fst svalov\u00fdch vl\u00e1ken.<\/strong> Z tohoto \u00fahlu pohledu je proto mo\u017en\u00e9 tvrdit, \u017ee i <strong>po\u0161kozen\u00ed sval\u016f<\/strong> m\u00e1 do jist\u00e9 m\u00edry<strong> vliv na jejich r\u016fst.<\/strong><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Co ovliv\u0148uje svalovou hypertrofii\" class=\"wp-image-181087\" width=\"843\" height=\"562\" title=\"Co ovliv\u0148uje svalovou hypertrofii\" 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><span style=\"font-weight: 400;\">Pod <strong>mechanick\u00fdm nap\u011bt\u00edm<\/strong> se m\u00e1 na mysli <strong>tr\u00e9nink s v\u00e1hami,<\/strong> kdy svaly dost\u00e1v\u00e1te do stresu a v\u00fdsledkem tr\u00e9ninku je v z\u00e1v\u011bru <strong>po\u0161kozen\u00ed sval\u016f.<\/strong> Pr\u00e1v\u011b potrh\u00e1n\u00ed sval\u016f vede k <strong>potr\u00e9ninkov\u00e9 svalovce,<\/strong> tedy k <strong>opo\u017ed\u011bn\u00e9 bolesti sval\u016f <\/strong>(<strong>DOMS<\/strong> &#8211; Delayed Onset Muscle Soreness).<\/span><span style=\"text-align: inherit;\">&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Potreninkova_svalovka_a_rust_svalu\"><\/span><strong>Potr\u00e9ninkov\u00e1 svalovka a r\u016fst sval\u016f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Co je DOMS?<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Zkratka DOMS p\u0159edstavuje <strong>v\u00fdsledek tr\u00e9ninku<\/strong> nebo<strong> jin\u00e9 fyzick\u00e9 aktivity,<\/strong> p\u0159i kter\u00e9 vznikly ve svalov\u00e9 tk\u00e1ni trhlinky. Podle v\u011bdc\u016f nast\u00e1v\u00e1 <strong>opo\u017ed\u011bn\u00e1<\/strong> <strong>bolest sval\u016f 12 &#8211; 24 hodin po tr\u00e9ninku<\/strong> a vrchol\u00ed prvn\u00ed a\u017e t\u0159et\u00ed den. Ka\u017ed\u00fd z n\u00e1s m\u00e1 jin\u00e9 t\u011blo, a proto m\u00e1 i <strong>svalovka r\u016fznou d\u00e9lku.<\/strong><\/span><span style=\"text-align: inherit;\">&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[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><span style=\"font-weight: 400;\">Tr\u00e9nujete pravideln\u011b u\u017e n\u011bkolik m\u011bs\u00edc\u016f, mo\u017en\u00e1 let, a pr\u00e1v\u011b si \u0159\u00edk\u00e1te, \u017ee vy svalovku u\u017e jistou dobu nepoci\u0165ujete. Znamen\u00e1 to, \u017ee d\u011bl\u00e1te n\u011bco \u0161patn\u011b? <strong>DOMS<\/strong> se t\u00fdk\u00e1 zejm\u00e9na <strong>dvou skupin lid\u00ed &#8211; za\u010d\u00e1te\u010dn\u00edk\u016f <\/strong>a<strong> lid\u00ed, kte\u0159\u00ed zm\u011bnili sv\u016fj tr\u00e9nink.<\/strong> Ur\u010dit\u011b si pamatujete, \u017ee v za\u010d\u00e1tc\u00edch jste m\u011bli svalovku pravideln\u011b a a\u017e \u010dasem za\u010dala mizet. P\u0159i zm\u011bn\u011b tr\u00e9ninku doch\u00e1z\u00ed ke zm\u011bn\u011b nap\u011bt\u00ed, a tak\u00e9 vy\u0161\u0161\u00ed adapta\u010dn\u00ed reakci. Zm\u011bnou tr\u00e9ninku jste p\u0159ekvapili va\u0161e svaly, kter\u00e9 mohou reagovat svalovkou.<\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/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;\">Jak jsme ji\u017e zmi\u0148ovali, <strong>potr\u00e9ninkov\u00e1 svalovka se m\u016f\u017ee li\u0161it.<\/strong> Hlavn\u00edmi p\u0159\u00edznaky jsou <strong>bolestiv\u00e9 a ztuhl\u00e9 svaly.<\/strong> Existuj\u00ed v\u0161ak i <strong>symptomy<\/strong>, na kter\u00e9 by si \u010dlov\u011bk m\u011bl <strong>d\u00e1t pozor,<\/strong> nap\u0159\u00edklad <strong>sn\u00ed\u017een\u00fd rozsah pohybu sval\u016f, otok sval\u016f <\/strong>nebo <strong>svaly citliv\u00e9 na dotyk. <\/strong><\/span> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Rostou po svalovce svaly?<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Po \u00favodn\u00edch kapitol\u00e1ch se dost\u00e1v\u00e1me ke kl\u00ed\u010dov\u00e9 ot\u00e1zce &#8211; je svalovka pro r\u016fst sval\u016f prosp\u011b\u0161n\u00e1 nebo s jejich budov\u00e1n\u00edm v\u016fbec nesouvis\u00ed? O\u010dek\u00e1v\u00e1n\u00ed svalovky p\u0159i vy\u0161\u0161\u00ed v\u00e1ze nebo intenzit\u011b logicky spust\u00ed reakci organismu. Naopak <strong>p\u0159i pravideln\u00e9m tr\u00e9ninku<\/strong> s p\u0159ibli\u017en\u011b stejnou intenzitou se <strong>svalovka v\u016fbec nemus\u00ed dostavit. Organismus m\u00e1<\/strong> toti\u017e <strong>tendenci se adaptovat<\/strong> na zv\u00fd\u0161enou z\u00e1t\u011b\u017e. Pokud proto n\u011bkolik m\u011bs\u00edc\u016f stabiln\u011b tr\u00e9nujete, organismus si zvykne. D\u00e1valo by v\u00e1m smysl, \u017ee p\u0159i stejn\u00fdch vah\u00e1ch a tr\u00e9ninkov\u00e9m pl\u00e1nu byste m\u011bli neust\u00e1le stejnou svalovku?<\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/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-je-to-DOMS-1124x1124.jpg\" alt=\"Jak dlouho trv\u00e1 svalovka\" class=\"wp-image-181074\" width=\"843\" height=\"843\" title=\"Jak dlouho trv\u00e1 svalovka\" 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><span style=\"font-weight: 400;\">Dal\u0161\u00edm d\u016fle\u017eit\u00fdm faktem je, \u017ee <strong>svalovka se net\u00fdk\u00e1 v\u0161ech svalov\u00fdch parti\u00ed stejn\u011b.<\/strong> P\u0159\u00edkladem jsou <strong>p\u0159edlokt\u00ed a deltov\u00e9 svaly<\/strong> (ramena), kter\u00e9 m\u016f\u017eete tr\u00e9novat a typick\u00e1 opo\u017ed\u011bn\u00e1 <strong>bolest se nemus\u00ed dostavit,<\/strong> a to ani u za\u010d\u00e1te\u010dn\u00edk\u016f. Potvrzuje to i <strong>studie z roku 2013<\/strong>, p\u0159i n\u00ed\u017e se p\u0159i\u0161lo na to, \u017ee <strong>svalovka ramenn\u00edch sval\u016f nen\u00ed stejn\u00e1<\/strong> jako u <strong>biceps\u016f<\/strong> nebo <strong>nohou<\/strong>. Pr\u00e1v\u011b jste si ur\u010dit\u011b vzpomn\u011bli na sv\u016fj posledn\u00ed leg day a n\u00e1slednou ch\u016fzi po schodech. Asi na tom opravdu n\u011bco bude.<\/span><span style=\"text-align: inherit;\">&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u010den\u00ed se svalovkou\" class=\"wp-image-181020\" width=\"843\" height=\"562\" title=\"cvi\u010den\u00ed se svalovkou\" 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><span style=\"font-weight: 400;\"><strong>T\u0159i rozd\u00edln\u00e9 studie <\/strong>z roku <strong>2010 a 2012<\/strong> nakoukly na souvislost mezi <strong>svalovou hore\u010dkou a r\u016fstem sval\u016f. V\u00fdzkum z roku 2010<\/strong> byl zam\u011b\u0159en\u00fd na 20denn\u00ed intenzivn\u00ed tr\u00e9nink a ve v\u00fdsledku do\u0161lo k <strong>n\u00e1r\u016fstu svalov\u00e9ho po\u0161kozen\u00ed<\/strong> spojen\u00e9ho s redukovan\u00fdm odpo\u010dinkem. N\u00e1sledek? <strong>Vedlo to k \u00fabytku s\u00edly.<\/strong> Podle p\u0159edpokladu sval\u016f po svalovce by m\u011bl v\u00fdsledek vypadat opa\u010dn\u011b. Jedna ze <strong>studi\u00ed z roku 2012<\/strong> uvedla, \u017ee <strong>vlivem svalovky<\/strong> z p\u0159ede\u0161l\u00e9ho tr\u00e9ninku do\u0161lo ke <strong>sn\u00ed\u017een\u00ed svalov\u00e9 adaptace.<\/strong> Op\u011bt, p\u0159esn\u011b opa\u010dn\u00fd v\u00fdsledek. Nejzaj\u00edmav\u011bj\u0161\u00ed z\u00e1v\u011br m\u00e1 jin\u00e1 <strong>studie z roku 2012,<\/strong> v n\u00ed\u017e zkoumali<strong> funk\u010dnost svalu \u201cse svalovkou\u201d.<\/strong> Podobn\u011b jako p\u0159ede\u0161l\u00e9 zmi\u0148ovan\u00e9 v\u00fdzkumy, i v t\u00e9to je z\u00e1v\u011br z\u0159ejm\u011b p\u0159ekvapiv\u00fd, proto\u017ee ve zkouman\u00e9m svalu byl zji\u0161t\u011bn\u00fd <strong>pokles s\u00edly o 50 %.<\/strong> V\u00fdzkum\u016f, kter\u00e9 se zmi\u0148ovan\u00fdm nebo podobn\u00fdm t\u00e9matem zab\u00fdvaj\u00ed je ur\u010dit\u011b v\u00edce, av\u0161ak 3 nez\u00e1visl\u00e9 zdroje vedou ke stejn\u00e9mu z\u00e1v\u011bru &#8211; <strong>po svalovce svaly rychleji nerostou. <\/strong><\/span><span style=\"color: #ff6600; text-align: inherit;\">[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=\"Svalovka a r\u016fst sval\u016f\" class=\"wp-image-181007\" width=\"843\" height=\"562\" title=\"Svalovka a r\u016fst sval\u016f\" 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><span style=\"font-weight: 400;\">Na druh\u00e9 stran\u011b je tu<strong> v\u00fdzkum z roku 2010,<\/strong> kter\u00fd uv\u00e1d\u00ed, \u017ee <strong>svalovka m\u016f\u017ee<\/strong> do jist\u00e9 m\u00edry <strong>p\u0159isp\u00edvat k r\u016fstu sval\u016f.<\/strong> <strong>Powerlifte\u0159i<\/strong> p\u0159i tr\u00e9ninku pou\u017e\u00edvaj\u00ed <strong>vysok\u00e9 v\u00e1hy<\/strong> a jejich p\u0159est\u00e1vky jsou del\u0161\u00ed. Na druh\u00e9 stran\u011b tu jsou <strong>kulturist\u00e9<\/strong> s <strong>pr\u016fm\u011brn\u00fdmi v\u00e1hami<\/strong> a krat\u0161\u00edmi p\u0159est\u00e1vkami mezi s\u00e9riemi. <strong>Kter\u00e1 z mo\u017enost\u00ed je lep\u0161\u00ed<\/strong> pro hypertrofii sval\u016f <strong>nen\u00ed \u00fapln\u011b jasn\u00e9,<\/strong> a\u010dkoliv oba typy dosahuj\u00ed p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f dobr\u00fdch v\u00fdsledk\u016f. Jak jsme ji\u017e uvedli, krom\u011b metabolick\u00e9ho stresu a mechanick\u00e9ho tlaku je i <strong>po\u0161kozen\u00ed sval\u016f p\u0159i r\u016fstu sval\u016f p\u0159\u00edtomn\u00e9.<\/strong> Po\u0161kozen\u00ed sval\u016f proto nen\u00ed <strong>vyslovenou podm\u00ednkou progresu<\/strong> v budov\u00e1n\u00ed sval\u016f, proto\u017ee i <strong>tr\u00e9nink bez svalovky zp\u016fsobuje r\u016fst sval\u016f.<\/strong> Kdybychom to m\u011bli shrnout, <strong>\u201csiln\u00e9 svalovky\u201d<\/strong> nemus\u00ed znamenat <strong>vysok\u00fd progres<\/strong> v budov\u00e1n\u00ed sval\u016f, <strong>a naopak<\/strong> minim\u00e1ln\u00ed nebo \u017e\u00e1dn\u00e9 svalov\u00e9 hore\u010dky neindikuj\u00ed pomal\u00fd pokrok. Na svalovou hore\u010dku m\u00e1 vliv i <strong>genetika, zp\u016fsob stravov\u00e1n\u00ed, tr\u00e9ninkov\u00fd program <\/strong>a<strong> regenerace.<\/strong> Pokud se proto v\u00e1\u0161 k\u00e1mo\u0161 chlub\u00ed \u0161\u00edlenou svalovkou, <strong>nemus\u00ed to b\u00fdt p\u0159\u00edmo \u00fam\u011brn\u00e9 lep\u0161\u00edmu budov\u00e1n\u00ed sval\u016f.<\/strong><\/span><span style=\"text-align: inherit;\">&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11]<\/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;\">O vztahu, nebo l\u00e9pe \u0159e\u010deno \u201cnevztahu\u201d sval\u016f a svalovky jsou i dal\u0161\u00ed d\u016fkazy v podob\u011b pozorov\u00e1n\u00ed<\/span><span style=\"text-align: inherit;\">&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><span style=\"text-align: inherit;\">:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400;\"><strong>L\u00fdtka a ramena<\/strong> m\u016f\u017eete tr\u00e9novat a m\u00edt progres i <strong>bez \u0161\u00edlen\u00e9 svalovky.<\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Nepravideln\u00fd tr\u00e9nink<\/strong> zp\u016fsobuje m\u00e9n\u011b svalov\u00e9ho progresu a<strong> v\u00edce svalovky.<\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>S n\u00e1r\u016fstem frekvence<\/strong> tr\u00e9ninku kles\u00e1 svalov\u00e1 hore\u010dka, a to m\u016f\u017ee <strong>r\u016fst sval\u016f podpo\u0159it.<\/strong><\/span><\/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=\"vliv svalovky na svaly\" class=\"wp-image-181048\" width=\"843\" height=\"563\" title=\"vliv svalovky 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>Jednodu\u0161e \u0159e\u010deno, svalovka trvaj\u00edc\u00ed 2 dny neznamen\u00e1 dvojn\u00e1sobn\u00fd progres. Nem\u00e1 proto v\u00fdznam ka\u017ed\u00fd tr\u00e9nink \u201cpushovat\u201d, jeliko\u017e nebudete moct zvednout l\u00e1hev s vodou nebo vst\u00e1t ze \u017eidle. Rozhoduje pravidelnost a rozumn\u00fd p\u0159\u00edstup ke cvi\u010den\u00ed, proto\u017ee p\u0159ehnan\u00e9 p\u0159edstavy mohou b\u00fdt i cestou ke zran\u011bn\u00ed. Nem\u00e1te svalovku? Bu\u010fte r\u00e1di, jin\u00ed se j\u00ed sna\u017e\u00ed zbavit.<\/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>Jak se zbavit svalovky?<\/strong><\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">C\u00edlem mnoha sportovc\u016f je tr\u00e9novat tak, aby po tr\u00e9ninku c\u00edtili opo\u017ed\u011bnou bolest sval\u016f. P\u0159in\u00e1\u0161\u00edme i kapitolu pro ty, kte\u0159\u00ed svalovku m\u00edvaj\u00ed a ocenili by radu, jak se j\u00ed zbavit. Vybrali jsme n\u011bkolik tip\u016f a trik\u016f od konven\u010dn\u00edch a\u017e po netradi\u010dn\u00ed pro podporu redukce svalov\u00e9 hore\u010dky<\/span><span style=\"text-align: inherit;\">&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [15] [16]<\/span><span style=\"text-align: inherit;\">:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><span style=\"font-weight: 400;\"><strong>Hydratace<\/strong> &#8211; pit\u00ed vody <strong>p\u0159ed, b\u011bhem a po tr\u00e9ninku<\/strong> m\u00e1 podle jist\u00e9 studie vliv na mu\u017ee cvi\u010d\u00edc\u00ed v hork\u00e9m a vlhk\u00e9m prost\u0159ed\u00ed. A\u0165 u\u017e d\u00e1v\u00e1te p\u0159ednost klimatizovan\u00e9mu fitku nebo b\u011bhu v parku, tekutiny v\u00e1m mohou pomoci zbavit se svalov\u00e9 hore\u010dky.<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Mas\u00e1\u017e<\/strong> &#8211; podle studie z roku 2012 \u201cpotr\u00e9ninkov\u00e1\u201d mas\u00e1\u017e p\u016fsob\u00ed \u00fa\u010dinn\u011b proti svalovce. Krom\u011b toho dok\u00e1\u017ee <strong>podpo\u0159it obnovu a fungov\u00e1n\u00ed bun\u011bk.<\/strong> V posledn\u00ed dob\u011b pat\u0159\u00ed mezi popul\u00e1rn\u00ed mas\u00e1\u017en\u00ed pom\u016fcky i <a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" rel=\"noopener\">mas\u00e1\u017en\u00ed v\u00e1lec<\/a>. Jedn\u00e1 se o skv\u011bl\u00fd a nen\u00e1ro\u010dn\u00fd zp\u016fsob <strong>automas\u00e1\u017ee<\/strong>, d\u00edky n\u011bmu\u017e podpo\u0159\u00edte <strong>redukci otok sval\u016f a hojen\u00ed sval\u016f.<\/strong> Nenechte se bolest\u00ed p\u0159i mas\u00e1\u017ei odradit a dejte mas\u00e1\u017ei po tr\u00e9ninku \u0161anci.<\/span><\/li><li><span style=\"font-weight: 400;\"><strong>K\u00e1va<\/strong> &#8211; pozitivn\u00ed \u00fa\u010dinek k\u00e1vy na svalovku byl dok\u00e1z\u00e1n v\u00edcero studiemi. V\u00fdsledky jedn\u00e9 z nich dokonce deklaruj\u00ed <strong>48% pokles opo\u017ed\u011bn\u00e9 bolesti sval\u016f.<\/strong> Krom\u011b toho by v\u00e1s mohl oslovit i dal\u0161\u00ed benefit <a href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" rel=\"noopener\">kofeinu<\/a>, j\u00edm\u017e jsou jeho <strong>analgetick\u00e9 vlastnosti.<\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>T\u0159e\u0161n\u011b<\/strong> &#8211; a\u0165 u\u017e \u010derstv\u00e9 nebo ve form\u011b d\u017eusu, t\u0159e\u0161n\u011b obsahuj\u00ed <strong>antioxidanty a protiz\u00e1n\u011btliv\u00e9 slo\u017eky.<\/strong> Vyzkou\u0161ejte pit\u00ed t\u0159e\u0161\u0148ov\u00e9ho d\u017eusu n\u011bkolik dn\u00ed jako takovou <strong>\u201cprotisvalovkovou k\u00faru\u201d.<\/strong><\/span><\/li><li><span style=\"font-weight: 400;\"><strong>Nep\u0159eh\u00e1n\u011bjte to<\/strong> &#8211; tento tip mo\u017en\u00e1 zn\u00ed trochu neur\u010dit\u011b, ale v\u00fdrazn\u00e9 zm\u011bny v tr\u00e9ninku jsou \u010dast\u00fdm d\u016fvodem bolestiv\u00e9 svalovky. Zvy\u0161ujte n\u00e1ro\u010dnost cvi\u010den\u00ed postupn\u011b, \u010d\u00edm\u017e l\u00e9pe <strong>p\u0159edejdete opo\u017ed\u011bn\u00e9 bolesti sval\u016f<\/strong> a z\u00e1rove\u0148 zv\u00fd\u0161\u00edte bezpe\u010dnost p\u0159i tr\u00e9ninku. Ego lifting nen\u00ed m\u00fdtus, <strong>budov\u00e1n\u00ed sval\u016f a s\u00edly<\/strong> je i<strong> o trp\u011blivosti.<\/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;\">Zaj\u00edm\u00e1 v\u00e1s, jak nejl\u00e9pe <strong>zregenerovat sv\u00e9 t\u011blo a zbavit se svalovky?<\/strong> V\u0161e d\u016fle\u017eit\u00e9 najdete v na\u0161em \u010dl\u00e1nku &#8211;<\/span> <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" rel=\"noopener\">Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku.<\/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=\"jak se zbavit svalovky\" class=\"wp-image-181061\" width=\"843\" height=\"562\" title=\"jak se zbavit svalovky\" 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><span style=\"font-weight: 400;\">Kdybychom to vzali \u00fapln\u011b \u201cze\u0161iroka\u201d,<strong> svalovka m\u00e1 jist\u00fd vliv na r\u016fst sval\u016f.<\/strong> Ur\u010dit\u011b ale neplat\u00ed, \u017ee \u010d\u00edm del\u0161\u00ed svalovka, t\u00edm v\u011bt\u0161\u00ed svaly. Zkuste ji vn\u00edmat jako p\u0159irozenou reakci na nap\u011bt\u00ed zp\u016fsoben\u00e9 tr\u00e9ninkem. Nem\u00e1te svalovou hore\u010dku, proto\u017ee u\u017e jistou dobu tr\u00e9nujete pravideln\u011b? V\u016fbec se t\u00edm netrapte, nepot\u0159ebujete ji. Cvi\u010den\u00ed je hlavn\u011b o radosti a ob\u010dasn\u00e1 m\u00edrn\u00e1 svalovka je do jist\u00e9 m\u00edry p\u0159\u00edjemn\u00e1. V\u011b\u0159\u00edme, \u017ee jste se v \u010dl\u00e1nku dozv\u011bd\u011bli v\u0161e o <strong>svalovce <\/strong>a<strong> jej\u00edm vlivu na r\u016fst sval\u016f.<\/strong> Chcete, aby se o tomto t\u00e9matu <strong>dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9?<\/strong> Nev\u00e1hejte a <strong>podpo\u0159te \u010dl\u00e1nek sd\u00edlen\u00edm.<\/strong><\/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-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>Jsou siln\u011b namo\u017een\u00e9 svaly po tr\u00e9ninku znakem r\u016fstu sval\u016f? Poznejte v \u010dl\u00e1nku faktory, kter\u00e9 ovliv\u0148uj\u00ed r\u016fst svalov\u00e9 hmoty, co\u017e znamen\u00e1 DOMS, a zda jsou tr\u00e9ninky bez svalov\u00e9 hore\u010dky m\u00e9n\u011b \u00fa\u010dinn\u00e9. <\/p>\n","protected":false},"author":25,"featured_media":181287,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7185,7401],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-184078","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-rust-svalove-hmoty","10":"tag-svalovka-cs","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>Je pravda, \u017ee namo\u017een\u00e9 svaly rostou rychleji? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jsou namo\u017een\u00e9 svaly pro r\u016fst sval\u016f prosp\u011b\u0161n\u00e9 nebo jim naopak \u0161kod\u00ed? 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