{"id":188417,"date":"2020-10-14T10:00:00","date_gmt":"2020-10-14T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=188417"},"modified":"2024-05-28T14:27:19","modified_gmt":"2024-05-28T12:27:19","slug":"co-jist-a-jak-cvicit-abych-konecne-nabral-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/","title":{"rendered":"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?"},"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\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#Jak_si_poskladat_jidelnicek_pro_rust_svalu\" title=\"Jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek pro r\u016fst sval\u016f?&nbsp;\">Jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek pro r\u016fst sval\u016f?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#Co_jist_pro_zdrave_nabrani_telesne_hmotnosti_i_svalu\" title=\"Co j\u00edst pro zdrav\u00e9 nabr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti i sval\u016f?\">Co j\u00edst pro zdrav\u00e9 nabr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti i sval\u016f?<\/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\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#A_coze_jsou_to_ty_bilkoviny_tuky_a_sacharidy\" title=\"A co\u017ee jsou to ty b\u00edlkoviny, tuky a sacharidy?&nbsp;\">A co\u017ee jsou to ty b\u00edlkoviny, tuky a sacharidy?&nbsp;<\/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\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#3_nutricni_rady_k_rustu_svalu\" title=\"3 nutri\u010dn\u00ed rady k r\u016fstu sval\u016f\">3 nutri\u010dn\u00ed rady k r\u016fstu sval\u016f<\/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\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#Silovy_trenink_je_alfou_a_omegou_uspesneho_rustu_svalu\" title=\"Silov\u00fd tr\u00e9nink je alfou a omegou \u00fasp\u011b\u0161n\u00e9ho r\u016fstu sval\u016f\">Silov\u00fd tr\u00e9nink je alfou a omegou \u00fasp\u011b\u0161n\u00e9ho r\u016fstu sval\u016f<\/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\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#6_treninkovych_rad_pro_rust_svalu\" title=\"6 tr\u00e9ninkov\u00fdch rad pro r\u016fst sval\u016f\">6 tr\u00e9ninkov\u00fdch rad pro r\u016fst sval\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#Faktory_ktere_je_treba_splnit_pro_svalovy_rust\" title=\"Faktory, kter\u00e9 je t\u0159eba splnit pro svalov\u00fd r\u016fst:\">Faktory, kter\u00e9 je t\u0159eba splnit pro svalov\u00fd r\u016fst:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/#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>Na&nbsp;divok\u00fdch vod\u00e1ch internetu, soci\u00e1ln\u00edch s\u00edt\u00ed i mezi fitness nad\u0161enci po cel\u00e9m sv\u011bt\u011b se vedou ka\u017ed\u00fd den diskuze o t\u011bch <strong>nejlep\u0161\u00edch, nej\u00fa\u010dinn\u011bj\u0161\u00edch a nejnov\u011bj\u0161\u00edch metod\u00e1ch pro co nejefektivn\u011bj\u0161\u00ed r\u016fst sval\u016f<\/strong>. Jednou je v&nbsp;kurzu tr\u00e9nink ve stylu samotn\u00e9ho Arnolda Schwarzeneggera, pak podle Russella Crowa pro roli Gladi\u00e1tora ve stejnojmenn\u00e9m filmu nebo svalnat\u00e9ho seversk\u00e9ho boha hromu Thora v pod\u00e1n\u00ed Chrise Hemswortha v&nbsp;s\u00e1ze Avengers. Aby toho nebylo m\u00e1lo, <strong>v\u00fd\u017eivov\u00e9 m\u00fdty a polopravdy se neust\u00e1le vrac\u00ed v&nbsp;obm\u011bn\u011bn\u00e9 podob\u011b.<\/strong> Jednou n\u00e1m \u0159\u00edkaj\u00ed, \u017ee sacharidy jsou k\u00e1mo\u0161i, aby se pak v&nbsp;m\u017eiku prom\u011bnily v nejv\u011bt\u0161\u00ed zlo\u010dince, kte\u0159\u00ed maj\u00ed na sv\u011bdom\u00ed nadbyte\u010dn\u00fd tuk u lid\u00ed po cel\u00e9m sv\u011bt\u011b.&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 m\u00e1 \u0159ada lid\u00ed v&nbsp;ot\u00e1zk\u00e1ch ohledn\u011b v\u00fd\u017eivy i tr\u00e9ninku v&nbsp;hlav\u011b absolutn\u00ed chaos. <strong>P\u0159itom se sta\u010d\u00ed dr\u017eet n\u011bkolika jednoduch\u00fdch pravidel<\/strong>, kter\u00e9 plat\u00ed univerz\u00e1ln\u011b kdykoliv, a ne jen tehdy, kdy\u017e je v&nbsp;m\u00f3d\u011b bezlepkov\u00e1 strava. V&nbsp;p\u0159\u00edpad\u011b, \u017ee se chcete dozv\u011bd\u011bt, jak to s&nbsp;t\u00edm lepkem je doopravdy, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/lepek-je-opravdu-skodlivy-pro-kazdeho-z-nas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Lepek \u2013 Je opravdu \u0161kodliv\u00fd pro ka\u017ed\u00e9ho z n\u00e1s?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_si_poskladat_jidelnicek_pro_rust_svalu\"><\/span>Jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek pro r\u016fst sval\u016f?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;posledn\u00edch letech se mezi nejpopul\u00e1rn\u011bj\u0161\u00ed videa na YouTube s&nbsp;fitness t\u00e9matikou \u0159ad\u00ed obsah, kde sportovci, zn\u00e1m\u00e9 osobnosti, fitness nad\u0161enci a \u201enorm\u00e1ln\u00ed smrteln\u00edci\u201c nat\u00e1\u010d\u00ed sv\u016fj j\u00eddeln\u00ed\u010dek b\u011bhem cel\u00e9ho dne, tzv. <strong><em>\u201e<\/em><\/strong><a href=\"https:\/\/www.youtube.com\/results?search_query=What+I+Eat+In+A+Day+\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><em>What I Eat In A Day<\/em><\/strong><\/a><strong><em> <\/em><\/strong><em>nebo<\/em><strong><em> <\/em><\/strong><a href=\"https:\/\/www.youtube.com\/results?search_query=Full+Day+of+Eating\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><em>Full Day of Eating<\/em><\/strong><\/a><strong><em>\u201c.<\/em><\/strong> Nechat se inspirovat k&nbsp;nov\u00fdm recept\u016fm, j\u00eddl\u016fm a potravin\u00e1m rozhodn\u011b nen\u00ed nic \u0161patn\u00e9ho. <strong>Probl\u00e9m ale nast\u00e1v\u00e1 v&nbsp;p\u0159\u00edpad\u011b, kdy\u017e se pokou\u0161\u00edme tyto j\u00eddeln\u00ed\u010dky bezhlav\u011b kop\u00edrovat<\/strong> a douf\u00e1me, \u017ee dos\u00e1hneme stejn\u00e9ho c\u00edle nebo vzhledu jako na\u0161e obl\u00edben\u00e9 vzory.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pak tu m\u00e1me i r\u016fzn\u00e9 <a href=\"https:\/\/www.youtube.com\/results?search_query=10+000+kcal+challenge\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10&nbsp;000 kcal v\u00fdzvy<\/a>, <a href=\"https:\/\/www.youtube.com\/watch?v=5SvIUJVQ3dQ&amp;ab_channel=BuzzFeedMultiplayer\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u016fvodn\u00ed j\u00eddeln\u00ed\u010dek podle Michaela Phelpse<\/a> a dal\u0161\u00edch sv\u011btov\u011b proslul\u00fdch atlet\u016f stejn\u011b jako <a href=\"https:\/\/www.youtube.com\/results?search_query=bulking+diet\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0159adu n\u00e1vod\u016f kulturist\u016f a fitness z\u00e1vodn\u00edk\u016f<\/a>, kde se n\u00e1m sna\u017e\u00ed radit, jak p\u0159istupovat ke strav\u011b pro nab\u00edr\u00e1n\u00ed sval\u016f. <strong>N\u011bkter\u00e9 jsou lep\u0161\u00ed, jin\u00e9 hor\u0161\u00ed<\/strong>. Po do\u010dten\u00ed \u010dl\u00e1nku budeme schopni poznat, \u010d\u00edm se inspirovat a co rad\u011bji nechat bez pov\u0161imnut\u00ed plout divok\u00fdmi vodami internetu.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg\" alt=\"Co j\u00edst pro r\u016fst sval\u016f?\" class=\"wp-image-188440\" style=\"width:843px;height:562px\" title=\"Co j\u00edst pro r\u016fst sval\u016f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/YM_9632-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Strava pro r\u016fst sval\u016f je o v\u011bt\u0161\u00edm p\u0159\u00edjmu energie z&nbsp;kvalitn\u00edch potravin, nikoliv junk foodu<\/h3>\n\n\n\n<p>V\u0161echna ta pizza, hamburgery, Coca-Cola, sladkosti a dal\u0161\u00ed \u201edobroty\u201c v&nbsp;n\u011bkter\u00fdch z&nbsp;v\u00fd\u0161e zm\u00edn\u011bn\u00fdch vide\u00ed mohou vypadat celkem l\u00e1kav\u011b. Zvl\u00e1\u0161t\u011b kdy\u017e na konci videa vid\u00edme \u00fasp\u011b\u0161n\u00e9 sportovce s&nbsp;relativn\u011b n\u00edzk\u00fdm procentem t\u011blesn\u00e9ho tuku. Jen\u017ee <strong>stav\u011bt stravu na podobn\u00fdch potravin\u00e1ch nen\u00ed zrovna dobr\u00fd n\u00e1pad.<\/strong>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto lah\u016fdky pat\u0159\u00ed mezi <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny<\/strong>, kter\u00e9 typicky <strong>obsahuj\u00ed hodn\u011b soli, cukru, tuku, zpracovan\u00fdch sacharid\u016f a mnoho kalori\u00ed v&nbsp;mal\u00e9m mno\u017estv\u00ed.<\/strong> Naopak <strong>jsou chud\u00e9 na vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky, vl\u00e1kninu, kvalitn\u00ed b\u00edlkoviny a z\u00e1rove\u0148 maj\u00ed n\u00edzkou syt\u00edc\u00ed schopnost<\/strong>, tak\u017ee se jich m\u016f\u017eeme snadno p\u0159ej\u00edst a p\u0159ijmout nadm\u011brn\u00e9 mno\u017estv\u00ed zbyte\u010dn\u00e9 energie nav\u00edc. \u0158ada d\u016fle\u017eit\u00fdch \u017eivin pro optim\u00e1ln\u00ed fungov\u00e1n\u00ed organismu v&nbsp;takov\u00e9 strav\u011b jednodu\u0161e chyb\u00ed, co\u017e se m\u016f\u017ee v&nbsp;dlouhodob\u00e9m horizontu projevit nedostate\u010dnou regenerac\u00ed, zran\u011bn\u00edm a p\u0159ibr\u00e1n\u00edm zbyte\u010dn\u011b velk\u00e9ho mno\u017estv\u00ed tuku. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [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>Jasn\u011b, <strong>d\u00e1t si jednou za \u010das pizzu, hamburger, pivo nebo sklenku v\u00edna m\u016f\u017ee b\u00fdt v&nbsp;pohod\u011b,<\/strong> a nav\u00edc n\u00e1m m\u016f\u017ee takov\u00e9 obl\u00edben\u00e9 \u201etreat meal\u201c, kter\u00e9 si nechceme odp\u00edrat, pomoci dlouhodob\u011b dodr\u017eovat zdrav\u00fd a vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek. <strong>\u0158ad\u011b lid\u00ed tato strategie ji\u017e pomohla p\u0159ekonat \u201eall in\u201c alias \u201ev\u0161echno, nebo nic\u201c p\u0159\u00edstup<\/strong>, kdy jedli ur\u010dit\u00fd \u010das jen zdrav\u011b, nebo nezdrav\u011b. M\u016f\u017eeme se \u0159\u00eddit i pravidlem, kter\u00e9 s\u00e1z\u00ed na p\u0159\u00edjem energie poch\u00e1zej\u00edc\u00ed v 80 % z&nbsp;optim\u00e1ln\u011b sestaven\u00e9ho j\u00eddeln\u00ed\u010dku a ve 20 % z&nbsp;na\u0161ich \u201echeat foods.\u201c Pokud se chcete dozv\u011bd\u011bt v\u00edce o problematice \u201echeat meals\u201c, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/cheat-meal-co-je-to-a-jak-funguje-podvadeni-ve-stravovani-sportovcu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cheat Meal \u2013 Co je to a jak funguje \u201epodv\u00e1d\u011bn\u00ed\u201c ve stravov\u00e1n\u00ed sportovc\u016f<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_jist_pro_zdrave_nabrani_telesne_hmotnosti_i_svalu\"><\/span>Co j\u00edst pro zdrav\u00e9 nabr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti i sval\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nic p\u0159evratn\u00e9ho, p\u0159ece <strong>j\u00eddla z&nbsp;kvalitn\u00edch potravin, kter\u00e9 si dok\u00e1\u017eeme p\u0159edstavit j\u00edst dlouhodob\u011b<\/strong>, ani\u017e by se n\u00e1m \u201ek\u0159ivila pusa\u201c nechut\u00ed p\u0159i pouh\u00e9m pomy\u0161len\u00ed na j\u00eddlo. <strong>Nemus\u00edme hned oto\u010dit sv\u016fj stravovac\u00ed re\u017eim o 180\u00b0<\/strong> a za\u010d\u00edt j\u00edst potraviny a j\u00eddla, kter\u00e1 n\u00e1m \u00fapln\u011b nechutnaj\u00ed, jen proto, \u017ee se o nich \u0159\u00edk\u00e1, jak jsou zdrav\u00e1 a prosp\u011b\u0161n\u00e1. To bychom vydr\u017eeli se sebezap\u0159en\u00edm jen p\u00e1r dn\u00ed a pak bychom se na v\u0161e vyka\u0161lali s&nbsp;t\u00edm, \u017ee to nem\u00e1 cenu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro za\u010d\u00e1tek je fajn n\u00e1pad jednodu\u0161e p\u0159em\u00fd\u0161let nad t\u00edm, jak bychom mohli sv\u016fj j\u00eddeln\u00ed\u010dek vylep\u0161it<\/strong> a j\u00edst v\u00edce zdrav\u011bj\u0161\u00edch potravin. Co to zkusit t\u0159eba takhle?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Sou\u010dasn\u00fd stav<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Mal\u00e9 vylep\u0161en\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>V\u011bt\u0161\u00ed vylep\u0161en\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>C\u00edlov\u00e9 vylep\u0161en\u00ed<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sma\u017een\u00fd \u0159\u00edzek s&nbsp;hranolkami a majon\u00e9zou<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sma\u017een\u00fd \u0159\u00edzek s&nbsp;americk\u00fdmi brambory a ke\u010dupem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Restovan\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed prsa<\/a> s&nbsp;americk\u00fdmi brambory a ke\u010dupem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Restovan\u00e1 ku\u0159ec\u00ed prsa s&nbsp;americk\u00fdmi brambory, zeleninov\u00fdm sal\u00e1tem a dipem na b\u00e1zi \u0159eck\u00e9ho jogurtu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Slazen\u00e9 cappuccino s&nbsp;kokosov\u00fdm sirupem a pekanov\u00fdm pletencem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino s&nbsp;kokosov\u00fdm sirupem a celozrnn\u00fdm muffinem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cappuccino s&nbsp;\u0159eck\u00fdm jogurtem 0%, <a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=musli+\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">musli<\/a> a <a href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=%C4%8Dokol%C3%A1da+\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dou<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Lungo s&nbsp;kapkou polotu\u010dn\u00e9ho ml\u00e9ka k&nbsp;dochucen\u00ed a <a href=\"https:\/\/gymbeam.cz\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 pala\u010dinky<\/a> s&nbsp;\u0159eck\u00fdm jogurtem, kousky ovoce a <a href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitcheat \u010dokol\u00e1dy<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Postupem \u010dasu bychom se m\u011bli pomoc\u00ed t\u011bchto mal\u00fdch a nen\u00e1padn\u00fdch \u00faprav, kter\u00e9 jsou pro \u010dlov\u011bka daleko snadn\u011bji akceptovateln\u00e9, <strong>p\u0159ibl\u00ed\u017eit modelu tzv. zdrav\u00e9ho tal\u00ed\u0159e<\/strong>, kter\u00fd je funk\u010dn\u011bj\u0161\u00ed alternativou k v\u00fd\u017eivov\u00e9 pyramid\u011b. D\u00edky n\u011bmu jednodu\u0161e vid\u00edme, jak by ka\u017ed\u00e9 na\u0161e j\u00eddlo m\u011blo b\u00fdt ide\u00e1ln\u011b slo\u017eeno z&nbsp;pohledu rozlo\u017een\u00ed \u017eivin.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/visual_en-_-OK-1124x1049.jpg\" alt=\"Jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek? \" class=\"wp-image-188453\" style=\"width:843px;height:787px\" title=\"Jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-_-OK-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-_-OK-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-_-OK-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-_-OK.jpg 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">obr\u00e1zek z food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Na tal\u00ed\u0159i je to celkem jednoduch\u00e9, ale co v&nbsp;p\u0159\u00edpad\u011b r\u016fzn\u00fdch sva\u010din?&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud je to jen trochu mo\u017en\u00e9 a m\u00e1me na j\u00eddlo \u010das, poskl\u00e1dejme si sva\u010dinu stejn\u011b i na tal\u00ed\u0159. Sacharidy bude reprezentovat pl\u00e1tek \u017eitn\u00e9ho chleba, b\u00edlkoviny nap\u0159\u00edklad skyr, \u0159eck\u00fd jogurt 0% nebo proteinov\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\">pala\u010dinky <\/a>s&nbsp;vrstvou b\u00edl\u00e9ho jogurtu a k&nbsp;tomu kus obl\u00edben\u00e9ho ovoce nebo sm\u011bs bobulovit\u00e9ho ovoce.<\/li>\n\n\n\n<li>Kdy\u017e to nejde, jednodu\u0161e si p\u0159iprav\u00edme t\u0159eba oblo\u017eenou sva\u010dinovou bagetu v&nbsp;podob\u011b men\u0161\u00edho kousku rozp\u016flen\u00e9ho celozrnn\u00e9ho pe\u010diva namazan\u00e9ho Lu\u010dinou se&nbsp;dv\u011bma pl\u00e1tky \u0161unky, eidamu, vejcem natvrdo a obl\u00edbenou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninou<\/a>. D\u00e1me do krabi\u010dky, p\u0159ihod\u00edme je\u0161t\u011b kus nakr\u00e1jen\u00e9 zeleniny nav\u00edc (kedlubna, mrkev, okurka,\u2026) a m\u00e1me hotovo. \u017d\u00e1dn\u00e1 velk\u00e1 v\u011bda.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_coze_jsou_to_ty_bilkoviny_tuky_a_sacharidy\"><\/span>A co\u017ee jsou to ty b\u00edlkoviny, tuky a sacharidy?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdroje b\u00edlkovin:<\/strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=lu%C5%A1t%C4%9Bniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a> (hr\u00e1ch, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/red-kidney-beans-in-brine-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fazole<\/a>, v\u0161echny druhy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-cocka-cervena-cela-loupana-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010do\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"cizrna (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cizrna<\/a>, edamame), pseudoobiloviny (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=pohanka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pohanka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-amarant-country-life.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">amarant<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>), tofu, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy, sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hra\u017eky masa, lah\u016fdkov\u00e9 dro\u017ed\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku: <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, m\u00e1slo a dal\u0161\u00ed zdroje tuku, kter\u00e9 jsou p\u0159irozenou sou\u010d\u00e1st\u00ed \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li>\n\n\n\n<li><strong>Zdroje sacharid\u016f:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9 obiloviny a cere\u00e1lie<\/a> (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=mouka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mouka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017ee<\/a>, t\u011bstoviny, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chleb-a-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chl\u00e9b a pe\u010divo<\/a>), pseudoobiloviny, brambory a bat\u00e1ty, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=lu%C5%A1t%C4%9Bniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>, ovoce a zelenina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za den bychom m\u011bli sn\u00edst alespo\u0148 <strong>400 gram\u016f zeleniny a 200 gram\u016f ovoce<\/strong>, co\u017e p\u0159edstavuje 4\u20135, respektive 2\u20133 st\u0159edn\u011b velk\u00e9 kusy.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg\" alt=\"Co jsou b\u00edlkoviny, tuky a sacharidy?\" class=\"wp-image-188466\" title=\"Co jsou b\u00edlkoviny, tuky a sacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ROKM5526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_nutricni_rady_k_rustu_svalu\"><\/span>3 nutri\u010dn\u00ed rady k r\u016fstu sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Jezte v\u00edce energie ne\u017e doposud, aby m\u011bly svaly z&nbsp;\u010deho r\u016fst<\/h3>\n\n\n\n<p>U\u017e jsme si \u0159ekli, \u017ee n\u011bco jako nez\u0159\u00edzen\u00e9 sn\u011bden\u00ed v\u0161eho, co n\u00e1m p\u0159ijde pod ruku, nen\u00ed t\u00edm prav\u00fdm n\u00e1padem. <strong>Energetick\u00fd p\u0159\u00edjem bychom m\u011bli zv\u00fd\u0161it prost\u0159ednictv\u00edm kvalitn\u00ed stravy, a to zhruba o 10\u201320 % nad r\u00e1mec na\u0161eho udr\u017eovac\u00edho p\u0159\u00edjmu<\/strong>, kdy si dr\u017e\u00edme stabiln\u00ed t\u011blesnou hmotnost. \u0158e\u010d\u00ed kalori\u00ed by bylo fajn p\u0159idat zhruba 250 kcal. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednou za 2 t\u00fddny se za stejn\u00fdch podm\u00ednek zv\u00e1\u017e\u00edme a zm\u011b\u0159\u00edme z\u00e1kladn\u00ed t\u011blesn\u00e9 obvody<\/strong>, jako je obvod pasu, bok\u016f, b\u0159icha, hrudn\u00edku a dal\u0161\u00ed, kter\u00e9 chceme sledovat. Pokud se v\u00e1ha ani centimetry nepohnuly sm\u011brem nahoru, jednodu\u0161e p\u0159id\u00e1me ve strav\u011b dal\u0161\u00edch 250 kcal na den. Jakmile se v\u00e1ha nebo centimetry zv\u011bt\u0161\u00ed, \u00fasp\u011b\u0161n\u011b jsme se dostali do kalorick\u00e9ho p\u0159ebytku a nab\u00edr\u00e1me svaly. <strong>Je d\u016fle\u017eit\u00e9, aby energetick\u00fd p\u0159ebytek nebyl moc velk\u00fd a nenabrali jsme zbyte\u010dn\u011b velk\u00e9 mno\u017estv\u00ed t\u011blesn\u00e9ho tuku.<\/strong>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Jak jednodu\u0161e p\u0159idat 250 kcal denn\u011b?<\/strong>&nbsp;<\/h4>\n\n\n\n<p>Kdy\u017e se pod\u00edv\u00e1me na obr\u00e1zek zdrav\u00e9ho tal\u00ed\u0159e, m\u016f\u017eeme si p\u0159edstavit prostou manipulaci s&nbsp;jeho slo\u017een\u00edm. <strong>Zv\u011bt\u0161en\u00edm sacharidov\u00e9 slo\u017eky<\/strong> zhruba o 200 gram\u016f va\u0159en\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017ee<\/a>, <a href=\"https:\/\/gymbeam.cz\/testoviny\" class=\"ek-link\">t\u011bstovin<\/a>, <a href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\" class=\"ek-link\">kuskusu <\/a>a <a href=\"https:\/\/gymbeam.cz\/ostatni-obiloviny\" class=\"ek-link\">dal\u0161\u00edch obilovin<\/a> z\u00edsk\u00e1me k\u00fd\u017een\u00fdch 250 kcal nav\u00edc. Stejn\u011b tak toho m\u016f\u017eeme doc\u00edlit t\u0159eba 40 gramovou porc\u00ed obl\u00edben\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159ech\u016f<\/a> nebo v\u011bt\u0161\u00ed l\u017ei\u010dkou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00e9ho m\u00e1sla<\/a>. V&nbsp;p\u0159\u00edpad\u011b, \u017ee nejsme schopni energetick\u00fd p\u0159\u00edjem pro r\u016fst sval\u016f p\u0159ijmout pomoc\u00ed pevn\u00e9 stravy, m\u016f\u017ee n\u00e1m pomoci <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/gainery\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitn\u00ed gainer<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si nejste jist\u00ed, jak velk\u00fd by m\u011bl b\u00fdt v\u00e1\u0161 energetick\u00fd p\u0159\u00edjem a jak si ho spo\u010d\u00edtat, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/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 is-style-default\">2. P\u0159ij\u00edmejte dostatek b\u00edlkovin<\/h3>\n\n\n\n<p>V&nbsp;na\u0161ich t\u011blech prakticky neust\u00e1le doch\u00e1z\u00ed k&nbsp;rozpadu a tvorb\u011b svalov\u00fdch b\u00edlkovin. <strong>Aby svaly rostly a zv\u011bt\u0161ovaly sv\u016fj objem,<\/strong> <strong>je zapot\u0159eb\u00ed za den p\u0159ijmout dostatek b\u00edlkovin<\/strong>, kter\u00e9 stimuluj\u00ed tvorbu svalov\u00fdch b\u00edlkovin (MPS \u2013 muscle protein synthesis). <strong>Kolik b\u00edlkovin je to za den?<\/strong> Pro v\u011bt\u0161inu silov\u011b cvi\u010d\u00edc\u00edch sportovc\u016f spad\u00e1 toto mno\u017estv\u00ed do \u0161irok\u00e9ho rozmez\u00ed <strong>1,4\u20132,0 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> Pro sportovce o hmotnosti 70 kilogram\u016f to p\u0159edstavuje zhruba 98\u2013140 gram\u016f b\u00edlkovin za den. \u010c\u00edm intenzivn\u011bji a \u010dast\u011bji tr\u00e9nujeme, t\u00edm v\u00edce b\u00edlkovin pot\u0159ebujeme. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>A jak \u010dasto b\u00edlkoviny p\u0159ij\u00edmat?<\/strong><\/h4>\n\n\n\n<p>Vzhledem k&nbsp;maxim\u00e1ln\u00edmu vyu\u017eit\u00ed anabolick\u00fdch d\u011bj\u016f je podle Mezin\u00e1rodn\u00ed spole\u010dnosti pro sportovn\u00ed v\u00fd\u017eivu ide\u00e1ln\u00ed <strong>ka\u017ed\u00e9 3\u20134 hodiny p\u0159ijmout j\u00eddlo s&nbsp;obsahem zhruba 20\u201340 gram\u016f kvalitn\u00edch b\u00edlkovin<\/strong>. Se spln\u011bn\u00edm denn\u00edho doporu\u010den\u00e9ho p\u0159\u00edjmu b\u00edlkovin n\u00e1m m\u016f\u017ee pomoci <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a><a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete roz\u0161\u00ed\u0159it sv\u016fj arzen\u00e1l zdroj\u016f b\u00edlkovin, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong><\/a><\/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 is-style-default\">3. Za\u0159a\u010fte dopl\u0148ky stravy, kter\u00e9 v\u00e1m pom\u016f\u017eou nabrat svaly<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Kvalitn\u00ed <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/gainery\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gainer<\/strong><\/a><strong> nebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/nahrada-stravy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>meal replacement<\/strong> <\/a><strong>n\u00e1m m\u016f\u017ee pomoci zv\u00fd\u0161it energetick\u00fd p\u0159\u00edjem<\/strong> zejm\u00e9na v&nbsp;p\u0159\u00edpadech, kdy nejsme schopni uj\u00edst c\u00edlen\u00e9 mno\u017estv\u00ed energie formou pevn\u00e9 stravy nebo z&nbsp;jak\u00e9hokoliv d\u016fvod\u016f up\u0159ednostn\u00edme tekutou v\u00fd\u017eivu, kter\u00e1 je rychleji vst\u0159ebateln\u00e1.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Syrov\u00e1tkov\u00fd<\/strong><\/a><strong> nebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostlinn\u00fd protein<\/strong><\/a><strong> n\u00e1m pom\u016f\u017ee se spln\u011bn\u00edm doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu b\u00edlkovin<\/strong> a po tr\u00e9ninku p\u0159eklop\u00ed ru\u010di\u010dky vah mezi odbour\u00e1v\u00e1n\u00edm a budov\u00e1n\u00edm svalov\u00fdch b\u00edlkovin k&nbsp;jejich vytv\u00e1\u0159en\u00ed.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Micel\u00e1rn\u00ed kasein<\/strong><\/a><strong> se hod\u00ed jako no\u010dn\u00ed protein<\/strong> k&nbsp;postupn\u00e9mu a pomal\u00e9mu z\u00e1sobov\u00e1n\u00ed sval\u016f \u017eivinami nebo v&nbsp;obdob\u00ed, kdy jsme del\u0161\u00ed dobu bez j\u00eddla.&nbsp;<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\"Kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreatin<\/a><\/strong> je l\u00e1tka, kterou p\u0159irozen\u011b p\u0159ij\u00edm\u00e1me ze stravy a na\u0161e t\u011bla si ji sami vyr\u00e1b\u011bj\u00ed v&nbsp;ledvin\u00e1ch a j\u00e1trech z&nbsp;aminokyseliny glycinu, argininu a methioninu. <strong>Suplementace kreatinem dok\u00e1\u017ee zv\u00fd\u0161it jeho z\u00e1soby v&nbsp;organismu o 20\u201340 %, a poskytnout tak v\u011bt\u0161\u00ed mno\u017estv\u00ed rychl\u00e9 energie pro v\u00fdbu\u0161n\u00e9 v\u00fdkony a v\u011bt\u0161\u00ed s\u00edlu<\/strong>, co\u017e se m\u016f\u017ee projevit t\u0159eba v&nbsp;podob\u011b efektivn\u011bj\u0161\u00edho tr\u00e9ninku a siln\u011bj\u0161\u00edho tr\u00e9ninkov\u00e9ho stimulu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8] [9]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/komplexni-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Multivitaminov\u00e1<\/strong><\/a><strong> a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/komplexni-mineraly\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>multiminer\u00e1lov\u00e1<\/strong><\/a><strong> formule n\u00e1m pom\u016f\u017ee s&nbsp;dostatkem v\u0161ech z\u00e1kladn\u00edch mikro\u017eivin<\/strong>, kter\u00e9 hraj\u00ed d\u016fle\u017eitou roli v&nbsp;t\u00e9m\u011b\u0159 v\u0161ech biologick\u00fdch procesech v&nbsp;na\u0161ich t\u011blech.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg\" alt=\"Dopl\u0148ky stravy pro r\u016fst sval\u016f\" class=\"wp-image-188479\" style=\"width:843px;height:563px\" title=\"Dopl\u0148ky stravy pro r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09243-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Silovy_trenink_je_alfou_a_omegou_uspesneho_rustu_svalu\"><\/span>Silov\u00fd tr\u00e9nink je alfou a omegou \u00fasp\u011b\u0161n\u00e9ho r\u016fstu sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z&nbsp;nutri\u010dn\u00edho hlediska je podm\u00ednkou \u00fasp\u011b\u0161n\u00e9ho r\u016fstu sval\u016f m\u00edrn\u00fd nadbytek energie a dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin i mikro\u017eivin<\/strong>, aby mohl organismus optim\u00e1ln\u011b fungovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nejd\u016fle\u017eit\u011bj\u0161\u00edm podn\u011btem vzhledem ke svalov\u00e9 hypertrofii je impulz svalov\u00fdm bu\u0148k\u00e1m v&nbsp;podob\u011b silov\u00e9ho tr\u00e9ninku nebo jin\u00e9ho dostate\u010dn\u011b intenzivn\u00edho pohybu.<\/strong> Bez cvi\u010den\u00ed se prost\u011b sval\u016fm nechce r\u016fst, co\u017e je logick\u00e9. Stejn\u011b jako v&nbsp;\u017eivot\u011b nem\u00e1me \u0161anci nau\u010dit se ciz\u00ed jazyk, kdy\u017e se o to nesna\u017e\u00edme.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010d\u00e1tek je v\u00e1\u017en\u011b \u00fapln\u011b jedno, jestli cvi\u010d\u00edme doma pouze s&nbsp;vlastn\u00ed v\u00e1hou t\u011bla nebo na street workoutov\u00e9m h\u0159i\u0161ti, jezd\u00edme v gymu full-body tr\u00e9ninky, splity, German Volume Training nebo Korte tr\u00e9ninkov\u00fd program. <strong>V\u0161echno tohle jsou \u201epouh\u00e9\u201c n\u00e1stroje silov\u00e9ho tr\u00e9ninku, kter\u00e9 je zapot\u0159eb\u00ed se nau\u010dit pou\u017e\u00edvat.<\/strong> V&nbsp;prvn\u00ed \u0159ad\u011b je nejd\u016fle\u017eit\u011bj\u0161\u00ed si vytvo\u0159it podm\u00ednky, aby silov\u00fd tr\u00e9nink mohl b\u00fdt \u00fasp\u011b\u0161n\u00fd a prom\u00edtl se ve svalov\u00fd r\u016fst.&nbsp;<\/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=\"30539,36388,36412,6086,36625,5331,5380,53647,43903,38734,38608,5951,28324,28324,51652,28683,3885,6322,40624\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_treninkovych_rad_pro_rust_svalu\"><\/span>6 tr\u00e9ninkov\u00fdch rad pro r\u016fst sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Rozhodn\u011bte se a vytvo\u0159te si tr\u00e9ninkov\u00fd pl\u00e1n<\/h3>\n\n\n\n<p>Kdy\u017e pravideln\u011b v&nbsp;r\u00e1mci roku st\u0159\u00edd\u00e1me \u010dasov\u00e9 intervaly ka\u017edodenn\u00edho tr\u00e9ninku n\u00e1sledovan\u00e9 n\u011bkolikam\u011bs\u00ed\u010dn\u00ed pauzou, nem\u016f\u017eeme se divit, \u017ee nejsou vid\u011bt \u017e\u00e1dn\u00e9 v\u00fdsledky. <strong>V\u0161echno chce jednodu\u0161e \u010das<\/strong>. Svaly z\u00e1zra\u010dn\u011b nenarostou po 3 tr\u00e9ninc\u00edch s&nbsp;\u010dinkami a proteinem po tr\u00e9ninku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u00e1ln\u011b je pot\u0159eba se zamyslet, kolik hodin t\u00fddn\u011b jsme schopni v\u011bnovat se silov\u00e9mu tr\u00e9ninku. A hlavn\u011b se opravdu <strong>mus\u00edme rozhodnout a j\u00edt si za t\u00edm.<\/strong> Od toho se toti\u017e bude odv\u00edjet nastaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu. K&nbsp;\u00fapln\u00e9 regeneraci doch\u00e1z\u00ed v&nbsp;rozmez\u00ed 24\u201372 hodin po tr\u00e9ninku. Proto je vhodn\u00e9 s&nbsp;t\u00edm b\u011bhem sestavov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu po\u010d\u00edtat. <span style=\"color:#ff6600\" class=\"tadv-color\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u00e1me \u010das jen dvakr\u00e1t t\u00fddn\u011b?<\/strong> Pak zvol\u00edme tr\u00e9nink cel\u00e9ho t\u011bla.<\/li>\n\n\n\n<li><strong>M\u00e1me \u010das t\u0159ikr\u00e1t t\u00fddn\u011b?<\/strong> Pak m\u00e1me na v\u00fdb\u011br z&nbsp;full-body, \u201eUpper\/Lower (rozd\u011blen\u00ed t\u011bla na vr\u0161ek a spodek)\u201c a klasick\u00e9ho splitu s&nbsp;odcvi\u010den\u00edm 1 svalov\u00e9 partie t\u00fddn\u011b.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b m\u016f\u017eeme postupovat i v&nbsp;p\u0159\u00edpad\u011b, \u017ee chceme tr\u00e9novat \u010dty\u0159ikr\u00e1t t\u00fddn\u011b (\u201eUpper\/Lower\u201c nebo tahov\u00e9-tlakov\u00e9 d\u011blen\u00ed tr\u00e9ninku).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kvalitn\u011b tr\u00e9novat v\u00edcekr\u00e1t t\u00fddn\u011b u\u017e je pom\u011brn\u011b n\u00e1ro\u010dn\u00e1 z\u00e1le\u017eitost k&nbsp;adekv\u00e1tn\u00ed regeneraci.<\/strong> To u\u017e vy\u017eaduje spoustu zku\u0161enost\u00ed a znalosti sebe sama. Pokud chcete pomoci se sestaven\u00edm tr\u00e9ninkov\u00e9ho pl\u00e1nu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><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\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 Tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg\" alt=\"6 tr\u00e9ninkov\u00fdch rad pro r\u016fst sval\u016f\" class=\"wp-image-188505\" style=\"width:843px;height:562px\" title=\"6 tr\u00e9ninkov\u00fdch rad pro r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/KrisztiA\u00a1n-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Stav\u011bjte na z\u00e1kladn\u00edch cvic\u00edch, vytvo\u0159te si a nau\u010dte se z\u00e1sobn\u00edk cvik\u016f<\/h3>\n\n\n\n<p><strong>Jak\u00e9 cviky jsou nejlep\u0161\u00ed? Ty u kter\u00fdch m\u00e1te zvl\u00e1dnutou techniku a vyhovuj\u00ed va\u0161\u00ed biomechanice pohybu.<\/strong> Za svatou trojici silov\u00e9ho tr\u00e9ninku pova\u017eujeme <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\"><strong>d\u0159ep<\/strong><\/a><strong>, <\/strong><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\"><strong>mrtv\u00fd tah<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=UZhxrnaHPx0&amp;ab_channel=GymBeamcz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bench-press<\/strong><\/a><strong>.<\/strong> T\u011bmito cviky efektivn\u011b procvi\u010d\u00edme t\u00e9m\u011b\u0159 cel\u00e9 t\u011blo, a pokud n\u00e1m vyhovuj\u00ed, rozhodn\u011b by nem\u011bly chyb\u011bt v&nbsp;tr\u00e9ninkov\u00e9m pl\u00e1nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dal\u0161\u00edm bodem je rozpad jednotliv\u00fdch parti\u00ed na cviky<\/strong>, kter\u00e9 n\u00e1m vyhovuj\u00ed, zn\u00e1me je a um\u00edme je odcvi\u010dit s&nbsp;korektn\u00ed technikou. <strong>Pro za\u010d\u00e1tek posta\u010d\u00ed alespo\u0148 3 cviky na velkou svalovou partii a 2 cviky na men\u0161\u00ed svalovou partii.<\/strong> N\u00e1sledn\u011b cviky rozd\u011bl\u00edme do tr\u00e9ninkov\u00e9ho pl\u00e1nu podle \u010dasov\u00fdch mo\u017enost\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nem\u00e1me se silov\u00fdm tr\u00e9ninkem zku\u0161enosti, je ur\u010dit\u011b dobr\u00fdm za\u010d\u00e1tkem oslovit tren\u00e9ra, nebo alespo\u0148 kamar\u00e1da, kter\u00fd se u\u017e n\u011bjak\u00fd rok v\u011bnuje zved\u00e1n\u00ed \u017eeleza a korektn\u011b n\u00e1s nau\u010d\u00ed spr\u00e1vn\u00e9 technice.<\/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 is-style-default\">3. Za\u010dn\u011bte se z\u00e1kladn\u00edm po\u010dtem s\u00e9ri\u00ed i opakov\u00e1n\u00ed s&nbsp;dostate\u010dnou z\u00e1t\u011b\u017e\u00ed<\/h3>\n\n\n\n<p>Vzhledem k&nbsp;\u010dasu pot\u0159ebn\u00e9mu pro \u00faplnou regeneraci se zd\u00e1 b\u00fdt vhodn\u00e9 <strong>procvi\u010dit jednu svalovou partii zhruba 2 x t\u00fddn\u011b.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e jsme si \u0159ekli, \u017ee posta\u010d\u00ed zhruba <strong>3 cviky na velkou svalovou partii a 2 cviky na men\u0161\u00ed ve 3\u20134 pracovn\u00edch s\u00e9ri\u00edch.<\/strong> A kolik opakov\u00e1n\u00ed je v tr\u00e9ninku na jednu svalovou partii vhodn\u00e9 zvolit? Jedn\u00e1 se o rozmez\u00ed <strong>40\u201360 opakov\u00e1n\u00ed<\/strong>. M\u016f\u017eeme se odrazit od <strong>silov\u011bj\u0161\u00edch 4\u20136 opakov\u00e1n\u00ed u komplexn\u00edho cviku a\u017e po \u201ekulturistick\u00fdch\u201c 8\u201312 opakov\u00e1n\u00ed<\/strong> v dal\u0161\u00edm cviku ve 3\u20134 pracovn\u00edch s\u00e9ri\u00edch. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1t\u011b\u017e je v&nbsp;tomto p\u0159\u00edpad\u011b ide\u00e1ln\u00ed volit v&nbsp;rozmez\u00ed 80\u201385 % (1RM) pro 4\u20136 opakov\u00e1n\u00ed v&nbsp;s\u00e9rii a 60\u201375 % (1RM) pro 8\u201312 opakov\u00e1n\u00ed v&nbsp;s\u00e9rii.<\/strong> 1RM vyjad\u0159uje maxim\u00e1ln\u00ed v\u00e1hu b\u0159emene, kter\u00e9 jsme schopni zvednout s&nbsp;korektn\u00ed technikou. Kdy\u017e d\u00e1me 12 opakov\u00e1n\u00ed cviku a c\u00edt\u00edme, \u017ee m\u00e1me dal\u0161\u00edch n\u011bkolik v&nbsp;rezerv\u011b, je na \u010dase p\u0159idat na z\u00e1t\u011b\u017ei, abychom doc\u00edlili optim\u00e1ln\u00edho r\u016fstov\u00e9ho impulzu.<\/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 is-style-default\">4. Pl\u00e1nujte, strategicky zvy\u0161ujte z\u00e1t\u011b\u017e a jednou za \u010das si dejte deload<\/h3>\n\n\n\n<p><strong>\u010c\u00edm jsme tr\u00e9novan\u011bj\u0161\u00ed, t\u00edm je pro n\u00e1s zvedan\u00e1 z\u00e1t\u011b\u017e leh\u010d\u00ed.<\/strong> Proto je zapot\u0159eb\u00ed zohlednit tento faktor v&nbsp;r\u00e1mci mezocyklu (st\u0159edn\u011bdob\u00fd \u010dasov\u00fd \u00fasek tr\u00e9ninku) a ka\u017ed\u00fd t\u00fdden si ud\u011blat tr\u00e9nink o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00ed p\u0159id\u00e1n\u00edm na po\u010dtu opakov\u00e1n\u00ed nebo del\u0161\u00edm \u010dasem pod nap\u011bt\u00edm (TUT). V r\u00e1mci pl\u00e1nov\u00e1n\u00ed tr\u00e9ninku bychom m\u011bli <strong>z\u00e1t\u011b\u017e zvy\u0161ovat v mezocyklu trvaj\u00edc\u00edm zhruba 4\u20138 t\u00fddn\u016f.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [14] [15]<\/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 mezocyklu by na \u0159adu m\u011bla p\u0159ij\u00edt t\u00fddenn\u00ed deload f\u00e1ze<\/strong>, kdy sn\u00ed\u017e\u00edme n\u00e1ro\u010dnost tr\u00e9ninku zhruba o polovinu d\u00edky men\u0161\u00ed z\u00e1t\u011b\u017ei na \u010dince nebo po\u010dtu odcvi\u010den\u00fdch s\u00e9ri\u00ed. T\u00edm doc\u00edl\u00edme pln\u00e9ho projeven\u00ed tr\u00e9ninkov\u00fdch adaptac\u00ed. Jednodu\u0161e m\u016f\u017eeme zmen\u0161it z\u00e1t\u011b\u017e na \u010dince nebo po\u010det odcvi\u010den\u00fdch s\u00e9ri\u00ed. [15]<\/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 si op\u011bt vyzkou\u0161\u00edme sv\u00e9 1RM<\/strong> a podle toho pl\u00e1nujeme dal\u0161\u00ed tr\u00e9ninkov\u00e9 zat\u00ed\u017een\u00ed. Svaly k&nbsp;r\u016fstu donut\u00edme tak, \u017ee <strong>tr\u00e9nink bude respektovat progresivn\u00ed p\u0159et\u00ed\u017een\u00ed (progressive overload)<\/strong>, kdy jsou jednotliv\u00e9 tr\u00e9ninkov\u00e9 bloky st\u00e1le n\u00e1ro\u010dn\u011bj\u0161\u00ed a svaly dost\u00e1vaj\u00ed siln\u011bj\u0161\u00ed r\u016fstov\u00fd impulz.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A jak\u00e1 by m\u011bla b\u00fdt pauza mezi s\u00e9riemi?<\/strong> Zhruba <strong>3 minuty mezi nejt\u011b\u017e\u0161\u00edmi s\u00e9riemi a 2 minuty mezi leh\u010d\u00edmi s\u00e9riemi<\/strong>, aby do\u0161lo k&nbsp;adekv\u00e1tn\u00edmu obnoven\u00ed energetick\u00fdch zdroj\u016f k dal\u0161\u00ed svalov\u00e9 pr\u00e1ci. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg\" alt=\"Kolikr\u00e1t t\u00fddn\u011b cvi\u010dit pro r\u016fst sval\u016f?\" class=\"wp-image-188518\" style=\"width:843px;height:563px\" title=\"Kolikr\u00e1t t\u00fddn\u011b cvi\u010dit pro r\u016fst sval\u016f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC09799-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Bu\u010fte trp\u011bliv\u00ed a vytrval\u00ed&nbsp;<\/h3>\n\n\n\n<p><strong>Ani \u0158\u00edm se nepostavil za den, Michelangelo nevytesal p\u0159es noc sochu Davida<\/strong>, tak\u017ee mus\u00edme p\u0159ijmout fakt, \u017ee v\u0161echno m\u00e1 sv\u016fj \u010das. Je zapot\u0159eb\u00ed <strong>d\u016fv\u011b\u0159ovat nastaven\u00e9mu procesu, monitorovat pokrok a pl\u00e1n chyt\u0159e upravovat podle v\u00fdstupu st\u0159edn\u011bdob\u00fdch c\u00edl\u016f.<\/strong> To znamen\u00e1, \u017ee d\u00edl\u010d\u00ed zm\u011bny v&nbsp;tr\u00e9ninkov\u00e9m pl\u00e1nu m\u016f\u017eeme prov\u00e9st zhruba po m\u011bs\u00edci pe\u010dliv\u00e9 a trp\u011bliv\u00e9 pr\u00e1ce. Samoz\u0159ejm\u011b do toho nepo\u010d\u00edt\u00e1me manipulaci s&nbsp;velikost\u00ed z\u00e1t\u011b\u017ee vzhledem k&nbsp;c\u00edli dosahov\u00e1n\u00ed progresivn\u00edho p\u0159et\u00ed\u017een\u00ed.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 je obrovsk\u00fdm rozd\u00edlem, na&nbsp;jak\u00e9 startovn\u00ed pozici se nach\u00e1z\u00edme. <strong>Za\u010d\u00e1te\u010dn\u00edk roste doslova z&nbsp;pohledu na \u010dinku<\/strong> a pokro\u010dil\u00ed a\u017e zku\u0161en\u00fd silov\u00fd sportovec je r\u00e1d za ka\u017ed\u00fdch 100 gram\u016f nov\u00e9 svalov\u00e9 hmoty. <strong>Ka\u017ed\u00fd m\u00e1me natur\u00e1ln\u00ed potenci\u00e1l n\u011bkde jinde<\/strong>. A to je zapot\u0159eb\u00ed respektovat a sm\u00ed\u0159it se s&nbsp;t\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V&nbsp;p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1, jak si spr\u00e1vn\u011b nastavit c\u00edle i mysl vst\u0159\u00edc \u00fasp\u011bchu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b? Porad\u00edme, jak usp\u011bt!<\/strong><\/a><\/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 is-style-default\">6. Nepodce\u0148ujte ani sp\u00e1nek a dostatek \u010dasu pro regeneraci<\/h3>\n\n\n\n<p><strong>Sp\u00e1nek je mocn\u00fdm \u010darod\u011bjem<\/strong>, jeho\u017e tajemstv\u00ed n\u00e1m jsou postupn\u011b odkr\u00fdv\u00e1na a jejich \u0161irok\u00e9 p\u016fsoben\u00ed n\u00e1s nep\u0159est\u00e1v\u00e1 p\u0159ekvapovat. <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Optim\u00e1ln\u00ed sp\u00e1nek<\/strong><\/a><strong> je d\u016fle\u017eit\u00fd<\/strong> pro udr\u017een\u00ed dobr\u00fdch kognitivn\u00edch funkc\u00ed, management stresu, odstran\u011bn\u00ed \u00fanavy, zdravou hladinu testosteronu a celkov\u011b p\u0159\u00edzniv\u00e9 hormon\u00e1ln\u00ed prost\u0159ed\u00ed pro r\u016fst sval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ani nadm\u011brn\u00e1 tr\u00e9ninkov\u00e1 z\u00e1t\u011b\u017e se v\u011bt\u0161inou neprom\u00edtne v&nbsp;lep\u0161\u00ed v\u00fdsledky. Sp\u00ed\u0161e naopak.<\/strong> Respektujme tr\u00e9ninkov\u00fd proces a tr\u00e9nujme dostate\u010dn\u011b tvrd\u011b. Pak u\u017e je \u010das na odpo\u010dinek a kvalitn\u00ed regeneraci t\u0159eba v&nbsp;podob\u011b mas\u00e1\u017e\u00ed, terapi\u00ed chladem, saunov\u00e1n\u00ed a dal\u0161\u00edch technik.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak na v\u00fd\u017eivu v&nbsp;obdob\u00ed kolem tr\u00e9ninku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst p\u0159ed a po tr\u00e9ninku pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Faktory_ktere_je_treba_splnit_pro_svalovy_rust\"><\/span>Faktory, kter\u00e9 je t\u0159eba splnit pro svalov\u00fd r\u016fst:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>M\u00edrn\u00fd p\u0159ebytek energie ve strav\u011b<\/strong>, zhruba 10\u201320 % nav\u00edc oproti udr\u017eovac\u00edmu energetick\u00e9mu p\u0159\u00edjmu.<\/li>\n\n\n\n<li><strong>Ka\u017edodenn\u00ed p\u0159\u00edjem dostate\u010dn\u00e9ho mno\u017estv\u00ed b\u00edlkovin<\/strong>&nbsp;spadaj\u00edc\u00ed do \u0161irok\u00e9ho rozmez\u00ed&nbsp;<strong>1,4\u20132 g na kg t\u011blesn\u00e9 hmotnosti.<\/strong><\/li>\n\n\n\n<li><strong>Kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n respektuj\u00edc\u00ed princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<\/strong>, kter\u00fd m\u016f\u017eeme podpo\u0159it zv\u011bt\u0161en\u00edm tr\u00e9ninkov\u00e9ho objemu, vy\u0161\u0161\u00ed intenzitou tr\u00e9ninku, zkr\u00e1cen\u00edm intervalu odpo\u010dinku mezi s\u00e9riemi nebo zpomalen\u00edm tempa proveden\u00ed cviku.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/li>\n\n\n\n<li><strong>Dostate\u010dn\u00fd prostor pro regeneraci sval\u016f i nervov\u00e9ho syst\u00e9mu<\/strong>, kter\u00fd je n\u00e1ro\u010dn\u00fdm tr\u00e9ninkem tak\u00e9 vy\u010derp\u00e1v\u00e1n.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[19] [20]<\/span><\/li>\n\n\n\n<li><strong>Sp\u00e1nek alespo\u0148 7\u20139 hodin denn\u011b.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg\" alt=\"Co ovliv\u0148uje r\u016fst sval\u016f?\" class=\"wp-image-188531\" style=\"width:843px;height:562px\" title=\"Co ovliv\u0148uje r\u016fst sval\u016f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7400_Facetune_04-04-2020-12-32-26-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"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>Splnit podm\u00ednky pro r\u016fst sval\u016f nen\u00ed zas tak komplikovan\u00e9, jak by se mohlo zd\u00e1t, \u017ee? Nepot\u0159ebujeme \u017e\u00e1dn\u00e9 zkratky, urychlova\u010de, p\u0159evratn\u00e9 tr\u00e9ninkov\u00e9 metody ani z\u00e1zra\u010dn\u00e9 pilulky. <strong>Sta\u010d\u00ed sledovat n\u011bkolik nejpodstatn\u011bj\u0161\u00edch prom\u011bnn\u00fdch pro r\u016fst sval\u016f, pokrok a hlavn\u011b b\u00fdt trp\u011bliv\u00ed a konzistentn\u00ed.<\/strong> I kdy\u017e se n\u00e1m na tr\u00e9nink nechce, u\u017e jen ten fajn potr\u00e9ninkov\u00fd pocit d\u00edky endorfin\u016fm n\u00e1s do posilovny dotla\u010d\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Budov\u00e1n\u00ed sval\u016f je z\u00e1le\u017eitost\u00ed m\u011bs\u00edc\u016f, let, no vlastn\u011b to m\u016f\u017ee b\u00fdt z\u00e1le\u017eitost\u00ed cel\u00e9 tr\u00e9ninkov\u00e9 kari\u00e9ry.<\/strong> Ale to z\u00e1le\u017e\u00ed na na\u0161ich ambic\u00edch i c\u00edlech. Pro atraktivn\u00ed svalnatou postavu sta\u010d\u00ed <strong>cvi\u010dit dlouhodob\u011b zhruba 3 kr\u00e1t t\u00fddn\u011b, j\u00edst kvalitn\u00ed vyv\u00e1\u017eenou stravu s&nbsp;dostatkem v\u0161ech \u017eivin, dostate\u010dn\u011b sp\u00e1t a zbyte\u010dn\u011b se nestresovat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jestli\u017ee se v\u00e1m \u010dl\u00e1nek l\u00edbil a byl pro v\u00e1s p\u0159\u00ednosn\u00fd, budeme r\u00e1di za jeho sd\u00edlen\u00ed, m\u016f\u017eete tak pomoct dal\u0161\u00edm \u010dten\u00e1\u0159\u016fm s nastaven\u00edm stravy a tr\u00e9ninku pro r\u016fst sval\u016f. <strong>Co p\u0159i budov\u00e1n\u00ed svalov\u00e9 hmoty pomohlo v\u00e1m?<\/strong> Pod\u011blte se s n\u00e1mi o sv\u00e9 rady a tipy v koment\u00e1\u0159\u00edch.<\/p>\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nemarn\u011bte \u010das a jednodu\u0161e si sestavte j\u00eddeln\u00ed\u010dek a tr\u00e9ninkov\u00fd pl\u00e1n pro r\u016fst sval\u016f. <\/p>\n","protected":false},"author":65,"featured_media":188702,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6669,7185,7353,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-188417","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-rust-svalove-hmoty","10":"tag-strava-cs","11":"tag-trenink","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>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak nabrat svaly? 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