{"id":190922,"date":"2020-10-28T09:30:00","date_gmt":"2020-10-28T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=190922"},"modified":"2021-11-18T12:20:28","modified_gmt":"2021-11-18T11:20:28","slug":"5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/","title":{"rendered":"5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma"},"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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#Co_dokaze_pravidelna_sportovni_aktivita\" title=\"Co dok\u00e1\u017ee pravideln\u00e1 sportovn\u00ed aktivita?\">Co dok\u00e1\u017ee pravideln\u00e1 sportovn\u00ed aktivita?<\/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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#5_kroku_ktere_vam_pomohou_udrzet_si_motivaci_ke_cviceni_a_sportovat_i_doma\" title=\"5 krok\u016f, kter\u00e9 v\u00e1m pomohou udr\u017eet si motivaci ke cvi\u010den\u00ed a sportovat i doma\">5 krok\u016f, kter\u00e9 v\u00e1m pomohou udr\u017eet si motivaci ke cvi\u010den\u00ed a sportovat i doma<\/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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#1_Najdete_svoje_proc\" title=\"1. Najd\u011bte svoje pro\u010d\">1. Najd\u011bte svoje pro\u010d<\/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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#2_Stanovte_si_blizke_a_realne_cile\" title=\"2. Stanovte si bl\u00edzk\u00e9 a re\u00e1ln\u00e9 c\u00edle\">2. Stanovte si bl\u00edzk\u00e9 a re\u00e1ln\u00e9 c\u00edle<\/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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#3_Trenink_planujte_jako_neodkladnou_schuzku\" title=\"3. Tr\u00e9nink pl\u00e1nujte jako neodkladnou sch\u016fzku\">3. Tr\u00e9nink pl\u00e1nujte jako neodkladnou sch\u016fzku<\/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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#4_Oslavujte_mala_vitezstvi_jako_kdyby_byla_velka\" title=\"4. Oslavujte mal\u00e1 v\u00edt\u011bzstv\u00ed, jako kdyby byla velk\u00e1\">4. Oslavujte mal\u00e1 v\u00edt\u011bzstv\u00ed, jako kdyby byla velk\u00e1<\/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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#5_Budte_kreativni\" title=\"5. Bu\u010fte kreativn\u00ed\">5. Bu\u010fte kreativn\u00ed<\/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\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#Jak_vyzrat_na_neaktivni_den_za_monitorem\" title=\"Jak vyzr\u00e1t na neaktivn\u00ed den za monitorem?\">Jak vyzr\u00e1t na neaktivn\u00ed den za monitorem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/#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>Mo\u017en\u00e1 kv\u016fli v\u0161emu, co se ve sv\u011bt\u011b i u n\u00e1s d\u011bje, <strong>nem\u00e1te na cvi\u010den\u00ed ani pomy\u0161len\u00ed.<\/strong> T\u00edm sp\u00ed\u0161e, kdy\u017e se neust\u00e1le zp\u0159\u00eds\u0148uj\u00ed a rozvol\u0148uj\u00ed r\u016fzn\u00e1 opat\u0159en\u00ed, kter\u00e1 otev\u00edraj\u00ed a zav\u00edraj\u00ed restaurace, obchody i posilovny. Pocity nejistoty a obavy z&nbsp;budoucnosti t\u00ed\u017e\u00ed n\u011bjak\u00fdm zp\u016fsobem snad ka\u017ed\u00e9ho z&nbsp;n\u00e1s. A je to naprosto p\u0159irozen\u00e9. Na druhou stranu <strong>je zapot\u0159eb\u00ed rozli\u0161ovat, jak\u00fdm my\u0161lenk\u00e1m v\u011bnujeme pozornost.<\/strong> Geopolitickou situaci ve sv\u011bt\u011b, prezidentsk\u00e9 volby v USA nebo tradi\u010dn\u00ed \u201c\u010dernou kroniku\u201d m\u00edsto televizn\u00edch zpr\u00e1v p\u0159\u00edmo neovlivn\u00edme, tak pro\u010d se t\u00edm zab\u00fdvat a prohlubovat v\u0161udyp\u0159\u00edtomn\u00fd stres? <strong>Co ale ovlivnit dok\u00e1\u017eeme, je zp\u016fsob, jak\u00fdm se s&nbsp;touto n\u00e1lo\u017e\u00ed stresor\u016f m\u016f\u017eeme \u00fasp\u011b\u0161n\u011b vypo\u0159\u00e1dat.<\/strong> A jedn\u00edm z&nbsp;nejlep\u0161\u00edch pomocn\u00edk\u016f zlep\u0161en\u00ed fyzick\u00e9ho i psychick\u00e9ho zdrav\u00ed je sport a cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kdyby se v\u0161echny benefity sportu a cvi\u010den\u00ed prod\u00e1valy ve form\u011b pilulek v&nbsp;l\u00e9k\u00e1rn\u011b, fronty by nebraly konce<\/strong> a lid\u00e9 by se dohadovali o v\u00fdhodn\u011bj\u0161\u00ed m\u00edsto v&nbsp;davu. Jen si to p\u0159edstavte: <em>\u201eDobr\u00fd den, j\u00e1 bych cht\u011bl n\u011bco na zlep\u0161en\u00ed n\u00e1lady, sn\u00ed\u017een\u00ed \u00fazkosti, podporu imunity a r\u016fst sval\u016f. Ano, tak to tady m\u00e1me n\u011bco p\u0159esn\u011b pro v\u00e1s. Tady v\u00e1m nab\u00eddnu m\u011bs\u00ed\u010dn\u00ed balen\u00ed silov\u00e9ho tr\u00e9ninku a p\u016flro\u010dn\u00ed balen\u00ed b\u011bh\u00e1n\u00ed v&nbsp;p\u0159\u00edrod\u011b. Silov\u00fd tr\u00e9nink si berte jednou denn\u011b t\u0159ikr\u00e1t v&nbsp;t\u00fddnu a b\u011bh\u00e1n\u00ed v&nbsp;p\u0159\u00edrod\u011b jednou denn\u011b ve dny, kdy neberete silov\u00fd tr\u00e9nink.\u201c <\/em>A za m\u011bs\u00edc p\u0159ijde ka\u017ed\u00fd do l\u00e9k\u00e1rny pod\u011bkovat, \u017ee se c\u00edt\u00ed mnohem l\u00e9pe. Jak\u00fd efekt m\u00e1 na na\u0161e fyzick\u00e9 i psychick\u00e9 zdrav\u00ed pravideln\u00e9 sportovn\u00ed aktivita, se do\u010dtete n\u00ed\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_dokaze_pravidelna_sportovni_aktivita\"><\/span>Co dok\u00e1\u017ee pravideln\u00e1 sportovn\u00ed aktivita?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u2193<\/strong> chronick\u00fd stres, m\u00edru poci\u0165ovan\u00fdch \u00fazkostn\u00fdch stav\u016f, p\u0159\u00edznaky deprese, zdravotn\u00ed rizika, t\u011blesnou hmotnost<\/li><li><strong>\u2191 <\/strong>n\u00e1ladu, kognitivn\u00ed funkce, sp\u00e1nek, imunitn\u00ed syst\u00e9m a obranyschopnost organismu, hustotu kostn\u00ed tk\u00e1n\u011b, svalovou hmotu, flexibilitu a balanc&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zd\u00e1 se, \u017ee snad neexistuje oblast, na kterou by pravideln\u00e1 sportovn\u00ed aktivita nem\u011bla pozitivn\u00ed vliv.<\/strong> Jen\u017ee nejist\u00e1 otev\u00edrac\u00ed doba posiloven, fitness center a vl\u00e1dn\u00ed omezen\u00ed n\u00e1m zna\u010dn\u011b zt\u011b\u017euj\u00ed dodr\u017eov\u00e1n\u00ed pracn\u011b vyd\u0159en\u00fdch zdrav\u00fdch n\u00e1vyk\u016f. <strong>Cvi\u010dit m\u016f\u017eete ale i doma!<\/strong> Jen\u017ee to nen\u00ed \u00fapln\u011b to prav\u00e9, co? Doma v\u00e1m mo\u017en\u00e1 chyb\u00ed \u010dinky, osy, kotou\u010de, klec na d\u0159epy, sparing partner, motiva\u010dn\u00ed hudba \u0159vouc\u00ed na cel\u00e9 fitko, kv\u016fli kter\u00e9 tu s\u00e9rii prost\u011b dojedete, a\u0165 to stoj\u00ed, co to stoj\u00ed, nebo osobn\u00ed veden\u00ed tren\u00e9rky na skupinov\u00e9 lekci, kter\u00e1 v\u00e1m ani na chv\u00edli ned\u00e1 vydechnout. Poj\u010fme si uk\u00e1zat, <strong>jak nep\u0159estat cvi\u010dit ani doma a jak doc\u00edlit toho, aby v\u00e1s cvi\u010den\u00ed dokonce i bavilo.<\/strong> Pokud v\u00e1s zaj\u00edm\u00e1, co dal\u0161\u00edho v\u00e1m cvi\u010den\u00ed p\u0159inese, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a aria-label=\"10 ne\u010dekan\u00fdch benefit\u016f cvi\u010den\u00ed, kter\u00e9 zlep\u0161\u00ed v\u00e1\u0161 \u017eivot (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">10 ne\u010dekan\u00fdch benefit\u016f cvi\u010den\u00ed, kter\u00e9 zlep\u0161\u00ed v\u00e1\u0161 \u017eivot.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg\" alt=\"Jak se motivovat a nep\u0159estat cvi\u010dit ani doma?\" class=\"wp-image-191006\" width=\"843\" height=\"562\" title=\"Jak se motivovat a nep\u0159estat cvi\u010dit ani doma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5949_Facetune_03-03-2020-20-24-31-ok-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_kroku_ktere_vam_pomohou_udrzet_si_motivaci_ke_cviceni_a_sportovat_i_doma\"><\/span>5 krok\u016f, kter\u00e9 v\u00e1m pomohou udr\u017eet si motivaci ke cvi\u010den\u00ed a sportovat i doma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;dob\u011b home offic\u016f, online v\u00fduk pro studenty a nemo\u017enosti spole\u010densk\u00e9ho vy\u017eit\u00ed se m\u016f\u017eete p\u0159istihnout v&nbsp;je\u0161t\u011b intenzivn\u011bj\u0161\u00edm \u017eivotn\u00edm stereotypu ne\u017e doposud. Ide\u00e1ln\u011b byste nem\u011bli vyl\u00e9zat z&nbsp;domov\u016f a zpravidla \u0159e\u0161\u00edte, jestli v&nbsp;r\u00e1mci flexibiln\u00ed pracovn\u00ed doby ud\u011bl\u00e1te zadan\u00e9 \u00fakoly p\u0159ed, nebo a\u017e po dal\u0161\u00edm d\u00edlu \u201eEmily in Paris.\u201c <strong>Velk\u00fd obdiv pat\u0159\u00ed rodi\u010d\u016fm \u0161kolou povinn\u00fdch d\u011bt\u00ed<\/strong>, kte\u0159\u00ed te\u010f nev\u00ed, co maj\u00ed ud\u011blat d\u0159\u00edve. Jestli se s&nbsp;d\u011btmi u\u010dit, uva\u0159it, dod\u011blat rozd\u011blan\u00e9 \u00fakoly, zacvi\u010dit si nebo \u0159e\u0161it sourozeneck\u00e9 po\u0161\u0165uchov\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na druhou stranu i ten nejv\u00edc zanepr\u00e1zdn\u011bn\u00fd \u010dlov\u011bk si na cvi\u010den\u00ed m\u016f\u017ee naj\u00edt alespo\u0148 p\u016fl hodiny denn\u011b.<\/strong> Cvi\u010den\u00ed a sportovn\u00ed aktivita jsou jedn\u00edm z&nbsp;nejlep\u0161\u00edch nootropik k&nbsp;podpo\u0159e mozkov\u00fdch funkc\u00ed a \u010dasto zapom\u00ednanou metodou biohackingu, kter\u00e1 je mocnou zbran\u00ed proti stresu, n\u00e1strojem ke zlep\u0161en\u00ed zdrav\u00ed, kondice i stavby t\u011bla. Poj\u010fme se k&nbsp;tomu cvi\u010den\u00ed \u201edokopat.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Najdete_svoje_proc\"><\/span>1. Najd\u011bte svoje pro\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abyste \u00fasp\u011b\u0161n\u011b zvl\u00e1dli v\u0161e, \u010deho chcete dos\u00e1hnout, pot\u0159ebujete siln\u00fd d\u016fvod a zn\u00e1t sv\u00e9 vlastn\u00ed <strong>\u201ePRO\u010c?\u201c,<\/strong> <strong>pro\u010d chcete cvi\u010dit?<\/strong> \u010c\u00edm je va\u0161e pro\u010d siln\u011bj\u0161\u00ed a d\u016fle\u017eit\u011bj\u0161\u00ed, t\u00edm pravd\u011bpodobn\u011bji si dlouhodob\u011b dok\u00e1\u017eete udr\u017eet motivaci ke&nbsp;cvi\u010den\u00ed. <strong>Motivace sama o sob\u011b nen\u00ed bohu\u017eel v\u0161emocn\u00e1.<\/strong> Kdy\u017e je \u201ePRO\u010c\u201c p\u0159\u00edli\u0161 vzd\u00e1len\u00e9 a obecn\u00e9, je v\u011bt\u0161\u00ed \u0161ance, \u017ee ve\u010der po n\u00e1ro\u010dn\u00e9m pracovn\u00edm vyt\u00ed\u017een\u00ed m\u00edsto cvi\u010den\u00ed zvol\u00edte \u201egau\u010ding\u201c u televize. M\u016f\u017ee to nastat v&nbsp;p\u0159\u00edpadech, kdy se pod va\u0161\u00edm pro\u010d skr\u00fdv\u00e1 udr\u017een\u00ed kondice, zdrav\u00ed nebo hubnut\u00ed. Jednodu\u0161e si sami \u0159eknete, \u017ee to p\u0159eci je\u0161t\u011b nen\u00ed tak hrozn\u00fd, a za\u010dnete na sob\u011b makat od pond\u011bl\u00ed nebo a\u017e bude p\u0159\u00edhodn\u011bj\u0161\u00ed konstelace hv\u011bzd. <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Sna\u017ete se sv\u00e9 velk\u00e9 a \u010dasov\u011b vzd\u00e1len\u00e9 PRO\u010c rozb\u00edt do men\u0161\u00edch a aktu\u00e1ln\u00edch pro\u010d<\/strong>, kter\u00e9 v\u00e1m v&nbsp;dlouhodob\u00e9m m\u011b\u0159\u00edtku pomohou dos\u00e1hnout samotn\u00e9ho PRO\u010c.&nbsp;&nbsp;<\/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\"><li><strong>\u010casov\u00e9 vzd\u00e1len\u00e9 velk\u00e9 PRO\u010c:<\/strong> chci zhubnout<\/li><li><strong>Aktu\u00e1ln\u00ed d\u00edl\u010d\u00ed pro\u010d: <\/strong>pot\u0159ebuju si vy\u010distit hlavu po n\u00e1ro\u010dn\u00e9m pracovn\u00edm dni<\/li><li><strong>Aktu\u00e1ln\u00ed d\u00edl\u010d\u00ed pro\u010d: <\/strong>chci ze sebe dostat vztek<\/li><li><strong>Aktu\u00e1ln\u00ed d\u00edl\u010d\u00ed pro\u010d: <\/strong>chci si zlep\u0161it n\u00e1ladu<\/li><li><strong>Aktu\u00e1ln\u00ed d\u00edl\u010d\u00ed pro\u010d: <\/strong>chci si ulevit od bolest\u00ed zad z&nbsp;celodenn\u00edho sezen\u00ed<\/li><li><strong>Aktu\u00e1ln\u00ed d\u00edl\u010d\u00ed pro\u010d: <\/strong>chci b\u00fdt soust\u0159ed\u011bn\u011bj\u0161\u00ed a m\u00edt rychleji hotov\u00e9 \u00fakoly<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Stanovte_si_blizke_a_realne_cile\"><\/span>2. Stanovte si bl\u00edzk\u00e9 a re\u00e1ln\u00e9 c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod celkem \u00fazce souvis\u00ed se stanoven\u00edm velk\u00e9ho PRO\u010c. \u0158ekn\u011bme, \u017ee se rozhodnete <strong>zhubnout 20 kg nebo nabrat 5 kg svalov\u00e9 hmoty za p\u016fl roku<\/strong> a s&nbsp;odhodl\u00e1n\u00edm z\u00e1pasn\u00edk\u016f MMA do toho jdete na pln\u00fd plyn prvn\u00edch n\u011bkolik dn\u00ed. Postupem \u010dasu ale <strong>kles\u00e1 motivace<\/strong> i touha dos\u00e1hnout velk\u00e9ho pro\u010d kv\u016fli tomu, \u017ee se v\u00e1ha po m\u011bs\u00edci li\u0161\u00ed t\u0159eba \u201ejen\u201c o 2 kg, a nejste tak se sebou spokojeni. To je zejm\u00e9na proto, \u017ee <strong>v\u00e1\u0161 c\u00edl je p\u0159\u00edli\u0161 daleko.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>My lid\u00e9 jsme vybaveni vnit\u0159n\u00edm syst\u00e9mem odm\u011bn<\/strong>, jen\u017e n\u00e1s motivuje k&nbsp;\u010dinnostem, kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro na\u0161e p\u0159e\u017eit\u00ed, jako je pot\u0159eba j\u00edst a p\u00edt, nebo n\u00e1s motivuj\u00ed, \u201enut\u00ed\u201c n\u00e1s k&nbsp;u\u010den\u00ed nebo jsou spojeny s&nbsp;p\u0159\u00edjemn\u00fdmi pocity. U\u010dit se na zkou\u0161ku nebo se donutit cvi\u010dit je n\u011bkdy a\u017e za trest, ale ten fajn pocit po \u00fasp\u011b\u0161n\u00e9m spln\u011bn\u00ed \u00fakolu a motivace do dal\u0161\u00ed pr\u00e1ce za to stoj\u00ed, ne? Ten m\u00e1 na sv\u011bdom\u00ed pr\u00e1v\u011b n\u00e1\u0161 vnit\u0159n\u00ed syst\u00e9m odm\u011bn v&nbsp;podob\u011b <strong>uvoln\u011bn\u00ed neurotransmiteru dopaminu.<\/strong> M\u016f\u017eeme to p\u0159irovnat k&nbsp;situaci, kdy <strong>se c\u00edt\u00edte dob\u0159e po uspokojen\u00e9m pocitu hladu, \u017e\u00edzn\u011b vykonan\u00e9 zkou\u0161ce nebo \u201epostelov\u00fdch hr\u00e1tk\u00e1ch\u201c.<\/strong> Pokud je v\u00e1\u0161 c\u00edl 6 m\u011bs\u00edc\u016f vzd\u00e1len\u00fd, nep\u0159ich\u00e1z\u00ed \u017e\u00e1dn\u00e1 odm\u011bna v&nbsp;podob\u011b dopaminu, a to je pr\u00e1v\u011b ten probl\u00e9m, pro\u010d se n\u00e1m v&nbsp;\u010dinnosti nechce d\u00e1le pokra\u010dovat. <strong>Dopamin n\u00e1m zjednodu\u0161en\u011b \u0159e\u010deno dod\u00e1v\u00e1 d\u00edl\u010d\u00ed motivaci a chu\u0165 k&nbsp;dosa\u017een\u00ed dal\u0161\u00edch c\u00edl\u016f.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co ud\u011blat s&nbsp;dlouhodob\u00fdmi c\u00edli? Rozlo\u017eit si je na men\u0161\u00ed d\u00edl\u010d\u00ed c\u00edle\u2026<\/strong><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je to opravdu tak jednoduch\u00e9, jak se na prvn\u00ed pohled zd\u00e1. Asi u\u017e tu\u0161\u00edte, \u017ee je to hlavn\u011b kv\u016fli \u010dast\u011bj\u0161\u00ed aktivaci centra odm\u011bn, pocit\u016fm uspokojen\u00ed z&nbsp;pr\u016fb\u011b\u017en\u00e9ho pln\u011bn\u00ed d\u00edl\u010d\u00edch c\u00edl\u016f a dopaminov\u00e9 odm\u011bn\u011b. Touto strategi\u00ed naklon\u00edte misky vah a <strong>dopamin za\u010dne pracovat pro v\u00e1s, nikoliv proti v\u00e1m.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/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>Denn\u00ed c\u00edle<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>T\u00fddenn\u00ed c\u00edle<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>M\u011bs\u00ed\u010dn\u00ed c\u00edle<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u010ctvrtletn\u00ed c\u00edl<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>P\u016flro\u010dn\u00ed c\u00edl<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">J\u00edt na proch\u00e1zku, zab\u011bhat si nebo si zacvi\u010dit<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 0,83 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 3,3 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 10 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 20 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zacvi\u010dit si a j\u00edst dostatek energie i b\u00edlkovin<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nabrat 0,21 kg svalov\u00e9 hmoty<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nabrat 0,83 kg svalov\u00e9 hmoty<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nabrat 2,5 kg svalov\u00e9 hmoty<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nabrat 5 kg svalov\u00e9 hmoty<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jasn\u011b, v\u00e1ha se m\u016f\u017ee ka\u017ed\u00fd den li\u0161it klidn\u011b +- 3 kilogramy, proto je fajn sledovat dal\u0161\u00ed parametry, kter\u00e1 v\u00e1m \u0159eknou v\u00edce o va\u0161em progresu. <\/strong>M\u016f\u017eete tak jednodu\u0161e p\u0159idat t\u0159eba t\u011blesn\u00e9 obvody v&nbsp;podob\u011b obvodu pasu, bok\u016f, stehen a b\u0159icha. Pokud si ka\u017ed\u00fd den v&nbsp;di\u00e1\u0159i nebo kalend\u00e1\u0159i za\u0161krtnete spln\u011bno, jste na spr\u00e1vn\u00e9 cest\u011b. M\u011b\u0159itelnou t\u011blesnou zm\u011bnu m\u016f\u017eete o\u010dek\u00e1vat zhruba po 2 t\u00fddnech, berte to v&nbsp;potaz.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Dal\u0161\u00ed metodou, jak si stanovit c\u00edle, p\u0159edstavuje strategie SMART, kdy ka\u017ed\u00fd c\u00edl mus\u00ed b\u00fdt:<\/strong><\/h3>\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\"><li><strong>Specifick\u00fd (Specific):<\/strong> 30 minut pohybov\u00e9 aktivity ka\u017ed\u00fd den nebo odcvi\u010den\u00ed 3 cvik\u016f s&nbsp;50 opakov\u00e1n\u00edmi.<\/li><li><strong>M\u011b\u0159iteln\u00fd (Measurable):<\/strong> Ke zm\u011b\u0159en\u00ed \u010dasu nebo po\u010dtu opakov\u00e1n\u00ed m\u016f\u017eete pou\u017e\u00edt stopky, telefon nebo si po tr\u00e9ninku zapsat po\u010det opakov\u00e1n\u00ed do di\u00e1\u0159e.<\/li><li><strong>Dosa\u017eiteln\u00fd (Achievable):<\/strong> Necht\u011bjte v\u0161echno hned a za\u010dn\u011bte pozvolna. K&nbsp;v\u011bt\u0161\u00edm v\u00fdkon\u016fm se dopracujete \u010dasem.<\/li><li><strong>Relevantn\u00ed (Relevant):<\/strong> Sportovn\u00ed aktivita mus\u00ed b\u00fdt pro v\u00e1s p\u0159\u00ednosn\u00e1 a souzn\u00edt s&nbsp;va\u0161\u00edm pro\u010d. D\u011blejte, co v\u00e1s bav\u00ed. Nem\u00e1 cenu nutit se do n\u011b\u010deho, co je zrovna trendy, ale nen\u00ed v\u00e1m to bl\u00edzk\u00e9.<\/li><li><strong>\u010casov\u011b ohrani\u010den\u00fd (Time):<\/strong> Denn\u00ed a t\u00fddenn\u00ed c\u00edle funguj\u00ed v\u00fdborn\u011b i v&nbsp;ot\u00e1zce sebereflexe. V\u00edte, \u017ee denn\u011b chcete splnit 30 minut pohybov\u00e9 aktivity, co\u017e je za t\u00fdden 210 minut.&nbsp;&nbsp;&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tyto dv\u011b metody m\u016f\u017eete dokonce i elegantn\u011b skloubit.<\/strong> S&nbsp;pomoc\u00ed sv\u00e9ho velk\u00e9ho PRO\u010c si stanov\u00edte dlouhodob\u00fd c\u00edl, kter\u00fd rozlo\u017e\u00edte na men\u0161\u00ed d\u00edl\u010d\u00ed c\u00edle, a metodu SMART pou\u017eijete t\u00edm zp\u016fsobem, \u017ee si s&nbsp;jej\u00ed pomoc\u00ed napl\u00e1nujete, jak toho dos\u00e1hnete. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span> Mak\u00e1te na sob\u011b a v\u00fdsledky nikde? Pokud v\u00e1s tento probl\u00e9m tr\u00e1p\u00ed, pom\u016f\u017eeme v\u00e1m ho vy\u0159e\u0161it v na\u0161em \u010dl\u00e1nku <strong><a aria-label=\"Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b? Porad\u00edme, jak usp\u011bt. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-nevidite-vysledky-diety-a-driny-v-posilovne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pro\u010d nevid\u00edte v\u00fdsledky diety a d\u0159iny v posilovn\u011b? Porad\u00edme, jak usp\u011bt.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1124x749.jpg\" alt=\"Tr\u00e9nink pl\u00e1nujte jako neodkladnou sch\u016fzku\" class=\"wp-image-191046\" width=\"843\" height=\"562\" title=\"Tr\u00e9nink pl\u00e1nujte jako neodkladnou sch\u016fzku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image00010-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Trenink_planujte_jako_neodkladnou_schuzku\"><\/span>3. Tr\u00e9nink pl\u00e1nujte jako neodkladnou sch\u016fzku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0158\u00edct si, \u017ee ka\u017ed\u00fd den budete v\u011bnovat p\u016fl hodiny cvi\u010den\u00ed, a doufat, \u017ee to opravdu n\u011bjak\u00fdm z\u00e1zrakem vyjde, m\u016f\u017ee p\u0159ipom\u00ednat v&nbsp;dne\u0161n\u00edm sv\u011bt\u011b asi stejnou jistotu, jako kdy\u017e si vsad\u00edte Euro Jackpot a douf\u00e1te, \u017ee vyhrajete. Sami jste se ur\u010dit\u011b u\u017e p\u0159istihli, \u017ee kdy\u017e jste nem\u011bli n\u011bco pevn\u011b \u010dasov\u011b ohrani\u010den\u00e9, pravd\u011bpodobn\u011b to nevy\u0161lo. K&nbsp;tomu je fajn se alespo\u0148 trochu zn\u00e1t.&nbsp;<\/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\"><li><strong>Jste sp\u00ed\u0161e rann\u00ed pt\u00e1\u010de<\/strong>, vst\u00e1v\u00e1n\u00ed v\u00e1m ned\u011bl\u00e1 probl\u00e9m a dok\u00e1\u017eete si p\u0159edstavit rann\u00ed tr\u00e9nink, kter\u00fd v\u00e1s spole\u010dn\u011b se studenou potr\u00e9ninkovou sprchou nabije energi\u00ed do nadch\u00e1zej\u00edc\u00edho dne?&nbsp;<\/li><li><strong>Nebo v\u00e1m my\u0161lenky na rann\u00ed tr\u00e9nink ned\u011blaj\u00ed \u00fapln\u011b dob\u0159e<\/strong> a cvi\u010d\u00edte rad\u011bji po pr\u00e1ci, kdy si d\u00edky tr\u00e9ninku vy\u010dist\u00edte hlavu a psychicky si odpo\u010dinete po n\u00e1ro\u010dn\u00e9m dni?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Napi\u0161te si do kalend\u00e1\u0159e konkr\u00e9tn\u00ed \u010das cvi\u010den\u00ed, kter\u00fd v\u00e1m vyhovuje, a berte jej z\u00e1vazn\u011b, jako kdyby \u0161lo o neodkladnou sch\u016fzku.<\/strong> Ka\u017ed\u00fd den od 6:00 r\u00e1no nebo od 17:30 odpoledne se v\u011bnujete cvi\u010den\u00ed a nejede p\u0159es to vlak. Pro jistotu si je\u0161t\u011b zapn\u011bte upozorn\u011bn\u00ed na telefonu, kter\u00e9 v\u00e1s alespo\u0148 15 minut p\u0159ed tr\u00e9ninkem na nadch\u00e1zej\u00edc\u00ed ud\u00e1lost p\u0159iprav\u00ed. A co je nejlep\u0161\u00ed? Eliminujete t\u00edm prostor pro v\u00fdmluvy.&nbsp;V p\u0159\u00edpad\u011b, \u017ee si nev\u00edte rady se sestaven\u00edm dom\u00e1c\u00edho tr\u00e9ninku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Oslavujte_mala_vitezstvi_jako_kdyby_byla_velka\"><\/span>4. Oslavujte mal\u00e1 v\u00edt\u011bzstv\u00ed, jako kdyby byla velk\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9nink, do kter\u00e9ho se v\u00e1m ani za boha necht\u011blo nebo jste jej tak n\u011bjak \u201eodfl\u00e1kli\u201c, je p\u0159ece lep\u0161\u00ed ne\u017e ten, kter\u00fd se v\u016fbec nestal. Nejde o to, abyste byli ka\u017ed\u00fd den naprosto perfektn\u00ed a makali na 100 %. <strong>Jde hlavn\u011b o to, \u017ee poka\u017ed\u00e9, kdy\u017e cvi\u010d\u00edte podle p\u0159edem napl\u00e1novan\u00e9ho \u010dasu, si budujete n\u00e1vyk, kter\u00fd v\u00e1m pom\u016f\u017ee dos\u00e1hnout va\u0161ich c\u00edl\u016f.<\/strong> To je asi ta nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u011bc, kter\u00e1 je tak n\u011bjak skryt\u00e1 pod povrchem. Z&nbsp;mindsetu v&nbsp;podob\u011b \u201ev\u0161e, nebo nic\u201c tak m\u016f\u017eete sm\u011ble p\u0159epnout do nastaven\u00ed ve stylu \u201ealespo\u0148 n\u011bco, ne\u017e nic.\u201c&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S&nbsp;t\u00edm se na sv\u011btlo dost\u00e1v\u00e1 dal\u0161\u00ed velice d\u016fle\u017eit\u00e1 v\u011bc. <strong>Po\u010d\u00edtejte s&nbsp;t\u00edm, \u017ee podle p\u0159edem nastaven\u00e9ho pl\u00e1nu nejde t\u00e9m\u011b\u0159 nic, a m\u011bjte p\u0159ipraven\u00fd z\u00e1lo\u017en\u00ed pl\u00e1n.<\/strong> Co budete d\u011blat, kdy\u017e budete m\u00edt b\u011bhem dne opravdu jen malou chv\u00edli na cvi\u010den\u00ed nebo zme\u0161k\u00e1te online skupinovou lekci? <strong>M\u011bjte po ruce z\u00e1lo\u017en\u00ed 10 minutov\u00e9 tr\u00e9ninky<\/strong>, kter\u00e9 budou dostate\u010dn\u011b intenzivn\u00ed, abyste procvi\u010dili cel\u00e9 t\u011blo. Bu\u010fte p\u0159ipraveni na to, \u017ee se v\u00e1m poka\u017ed\u00e9 nebude cht\u00edt b\u011bhat, a m\u00edsto toho se vydejte t\u0159eba na svi\u017enou proch\u00e1zku. Kdy\u017e m\u00e1te v&nbsp;ruk\u00e1vu z\u00e1lo\u017en\u00ed pl\u00e1n, vyhnete se n\u00e1hl\u00e9 ot\u00e1zce: \u201eCo te\u010f?\u201c A odsunut\u00ed tr\u00e9ninku na n\u011bkdy p\u0159\u00ed\u0161t\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1124x750.jpg\" alt=\"Bu\u010fte kreativn\u00ed a vyu\u017eijte online cvi\u010den\u00ed a m\u011b\u0148te sportovn\u00ed aktivity\" class=\"wp-image-191087\" width=\"843\" height=\"563\" title=\"Bu\u010fte kreativn\u00ed a vyu\u017eijte online cvi\u010den\u00ed a m\u011b\u0148te sportovn\u00ed aktivity\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Roll-2-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Budte_kreativni\"><\/span>5. Bu\u010fte kreativn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u010casto lid\u00e9 \u0159\u00edkaj\u00ed, \u017ee nemaj\u00ed absolutn\u011b na nic \u010das.<\/strong> <strong>N\u00e1sledn\u00e1 pe\u010dliv\u00e1 a up\u0159\u00edmn\u00e1 anal\u00fdza str\u00e1ven\u00e9ho dne za pomoci sebereflexe ale uk\u00e1\u017ee, kam ten \u010das miz\u00ed.<\/strong> Ano, miz\u00ed do hlubin promrhan\u00e9ho \u010dasu v&nbsp;podob\u011b hodinov\u00e9ho prohl\u00ed\u017een\u00ed soci\u00e1ln\u00edch s\u00edt\u00ed, p\u016fl hodiny na messengeru, dal\u0161\u00ed p\u016fl hodiny hran\u00ed nov\u00e9 trendy mobiln\u00ed hry a dvou hodin ve\u010dern\u00edho sledov\u00e1n\u00ed seri\u00e1lu, kter\u00fd n\u00e1s zase a\u017e tak nebere, ale je to zvyk. <strong>Se\u010dteno a podtr\u017eeno, to jsou 4 hodiny, z&nbsp;kter\u00fdch m\u016f\u017eete naprosto v&nbsp;pohod\u011b ukrojit alespo\u0148 p\u016fl hodiny na ka\u017edodenn\u00ed cvi\u010den\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>A abyste spojili p\u0159\u00edjemn\u00e9 s u\u017eite\u010dn\u00fdm, m\u00e1me pro v\u00e1s n\u011bkolik tip\u016f ke kreativn\u00edm sportovn\u00edm aktivit\u00e1m:<\/strong><\/h3>\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\"><li>V&nbsp;dob\u011b rychl\u00fdch internetov\u00fdch s\u00edt\u00ed a neomezen\u00fdch dat nemus\u00edte b\u00fdt poka\u017ed\u00e9 p\u0159i online meetingu p\u0159ikov\u00e1n\u00ed k&nbsp;notebooku. <strong>Zkuste variaci \u201ewalking meetingu\u201c,<\/strong> kdy se p\u016fjdete proj\u00edt do p\u0159\u00edrody a meeting budete m\u00edt ve sluch\u00e1tk\u00e1ch a podle pot\u0159eby i na displeji telefonu.<\/li><li>Zat\u00edmco cvi\u010d\u00edte nebo sportujete, <strong>poslouchejte sv\u016fj obl\u00edben\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/top-17-fitness-podcastu-o-cviceni-a-zdravem-stravovani\/\" target=\"_blank\" aria-label=\"podcast  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcast <\/a>nebo audio knihu.<\/strong> Sice to nen\u00ed zrovna ide\u00e1ln\u00ed \u0159e\u0161en\u00ed k&nbsp;maxim\u00e1ln\u00ed koncentraci na sport a u\u017e\u00edv\u00e1n\u00ed si p\u0159\u00edtomn\u00e9ho okam\u017eiku, ale pokud v\u00e1m to vyhovuje, pro\u010d toho nevyu\u017e\u00edt.&nbsp;<\/li><li><strong>M\u011b\u0148te sportovn\u00ed aktivity.<\/strong> Pokud doma cvi\u010d\u00edte, za\u0159a\u010fte klasick\u00fd tr\u00e9nink s&nbsp;vlastn\u00ed v\u00e1hou t\u011bla, vyzkou\u0161ejte HIIT tr\u00e9nink, ud\u011blejte si cvi\u010den\u00ed zaj\u00edmav\u011bj\u0161\u00ed pou\u017eit\u00edm dom\u00e1c\u00edch pom\u016fcek ke cvi\u010den\u00ed (napln\u011bn\u00fd batoh zt\u00ed\u017e\u00ed d\u0159epy, kliky i bicepsov\u00fd zdvih), roz\u0161i\u0159te svou dom\u00e1c\u00ed posilovnu o nov\u00e9 vybaven\u00ed nebo dejte \u0161anci dnes t\u00e9m\u011b\u0159 zapomenut\u00e9mu \u0161vihadlu.<\/li><li><strong>Vyzkou\u0161ejte sport v&nbsp;roz\u0161\u00ed\u0159en\u00e9 realit\u011b za pomoci hern\u00edch konzol\u00ed.<\/strong> V&nbsp;p\u0159\u00edpad\u011b, \u017ee pat\u0159\u00edte mezi fanou\u0161ky kultovn\u00edho sitkomu The Big Bang Theory, jist\u011b si vzpomenete na n\u011bkolik sc\u00e9n, kdy tato parti\u010dka \u201enerd\u016f\u201c hr\u00e1la r\u016fzn\u00e9 hry, jako t\u0159eba tenis, <a href=\"https:\/\/www.youtube.com\/watch?v=V19gB_KfdyM&amp;ab_channel=amfaul25\">bowling<\/a> nebo <a href=\"https:\/\/www.youtube.com\/watch?v=4eLxEG4JWC0&amp;ab_channel=Nickker3\">box<\/a> na Nintendo Wii. Co svou hern\u00ed konzoli vyu\u017e\u00edt k&nbsp;rodinn\u00e9mu sout\u011b\u017een\u00ed v&nbsp;tanci, tenisu, skateboardingu nebo snowboardingu. Mo\u017en\u00e1 se budete divit, \u017ee i takov\u00fdmi aktivitami si m\u016f\u017eete d\u00e1t po\u0159\u00e1dn\u011b do t\u011bla.<\/li><li><strong>Pokud v\u00e1m to vyhovuje, st\u00e1hn\u011bte si cvi\u010d\u00edc\u00ed aplikaci, podle kter\u00e9 budete cvi\u010dit.&nbsp;<\/strong><\/li><li><strong>Zrychlete, zpomalte, zrychlete.<\/strong> I tak m\u016f\u017eete o\u017eivit svou uvadlou l\u00e1sku k&nbsp;b\u011bhu, j\u00edzd\u011b na kole nebo sportovn\u00ed ch\u016fzi.<\/li><li><strong>Vyu\u017eijte <a href=\"https:\/\/gymbeam.cz\/blog\/10-zajimavych-youtube-kanalu-s-fitness-videi-zdarma\/\" target=\"_blank\" aria-label=\"online cvi\u010den\u00ed (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online cvi\u010den\u00ed<\/a>, kdy si m\u016f\u017eete d\u00e1t tr\u00e9nink s&nbsp;tren\u00e9rem.<\/strong> Zkusit m\u016f\u017eete i n\u011bkter\u00fd z tr\u00e9nink\u016f na na\u0161em <a href=\"https:\/\/www.youtube.com\/playlist?list=PL8qmyVIdm3MjhN8VojEGQlMjM9Nl8mZKf\">YouTube kan\u00e1le<\/a>.<\/li><li><strong>Makat na sob\u011b m\u016f\u017eete i za pomoci tance.<\/strong> Jak na to, se do\u010dtete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/\" class=\"ek-link\">Kreativn\u00ed tr\u00e9nink: Cviky s vlastn\u00ed v\u00e1hou inspirovan\u00e9 tancem<\/a><\/strong><\/li><\/ul>\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=\"46033,8344,36310,29118,36364,29120,46027,36340,36025,36346,46021,36304\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vyzrat_na_neaktivni_den_za_monitorem\"><\/span>Jak vyzr\u00e1t na neaktivn\u00ed den za monitorem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0159i pr\u00e1ci za po\u010d\u00edta\u010dem se sna\u017ete d\u011blat pravideln\u00e9 p\u0159est\u00e1vky zhruba po 30 minut\u00e1ch,<\/strong> nebo alespo\u0148 po hodin\u011b pr\u00e1ce. Prot\u00e1hnete tak ztuhl\u00e9 t\u011blo a rozproud\u00edte krev po cel\u00e9m t\u011ble. Pokud m\u00e1te dom\u00e1c\u00edho mazl\u00ed\u010dka, sko\u010dte ho vyven\u010dit, prot\u00e1hn\u011bte se, projd\u011bte se po domov\u011b nebo si dejte <strong>\u201emikroworkout\u201c,<\/strong> kdy odcvi\u010d\u00edte t\u0159eba 10 <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\"klik\u016f (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klik\u016f<\/a>, 20 <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\"d\u0159ep\u016f  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159ep\u016f <\/a>a vydr\u017e\u00edte 30 vte\u0159in v planku. Zaj\u00edm\u00e1 v\u00e1s, co se s va\u0161\u00edm t\u011blem stane, kdy\u017e budete ka\u017ed\u00fd den cvi\u010dit plank? Dozv\u00edte se to v na\u0161em \u010dl\u00e1nku <a aria-label=\"Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-s-vami-stane-kdyz-budete-delat-plank-kazdy-den\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co se s v\u00e1mi stane, kdy\u017e budete d\u011blat plank ka\u017ed\u00fd den?<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pokud to jen trochu jde, sna\u017ete se tr\u00e1vit \u010das i venku.<\/strong> P\u0159\u00edroda je v&nbsp;kombinaci s&nbsp;pohybem doslova l\u00e9kem na du\u0161i. A pamatujte, ka\u017ed\u00fd krok se po\u010d\u00edt\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span> Pokud se v\u00e1m zal\u00edbila my\u0161lenka tr\u00e9ninku na \u010derstv\u00e9m vzduchu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a aria-label=\"Outdoorov\u00fd tr\u00e9nink \u2013 Pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu. (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Outdoorov\u00fd tr\u00e9nink \u2013 Pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Chyb\u00ed v\u00e1m posilovna?&nbsp;<\/h3>\n\n\n\n<p><strong>Vytvo\u0159te si doma svou osobn\u00ed malou posilovnu s&nbsp;p\u0159ipraven\u00fdm prostorem a n\u00e1\u010din\u00edm k&nbsp;tr\u00e9ninku.<\/strong> Kdy\u017e tento prostor budete m\u00edt na o\u010d\u00edch, je dokonce v\u011bt\u0161\u00ed pravd\u011bpodobnost, \u017ee si zacvi\u010d\u00edte. Dom\u00e1c\u00ed posilovnu v\u00e1m mile r\u00e1di pom\u016f\u017eeme vybavit pomoc\u00ed \u0159ady <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness p\u0159\u00edslu\u0161enstv\u00ed<\/a>.&nbsp;Pokud hled\u00e1te dal\u0161\u00ed inspiraci na cviky a p\u0159\u00edslu\u0161enstv\u00ed na cvi\u010den\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Cvi\u010dte v pohodl\u00ed domova \u2013 Cviky s vlastn\u00ed v\u00e1hou a p\u0159\u00edslu\u0161enstv\u00edm na cvi\u010den\u00ed (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/cvicte-v-pohodli-domova-cviky-s-vlastni-vahou-a-prislusenstvim-na-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cvi\u010dte v pohodl\u00ed domova \u2013 Cviky s vlastn\u00ed v\u00e1hou a p\u0159\u00edslu\u0161enstv\u00edm na cvi\u010den\u00ed<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1124x750.jpg\" alt=\"Cvi\u010dte v pohodl\u00ed domova \u2013 Cviky s vlastn\u00ed v\u00e1hou a p\u0159\u00edslu\u0161enstv\u00edm na cvi\u010den\u00ed \" class=\"wp-image-191100\" width=\"843\" height=\"563\" title=\" Cvi\u010dte v pohodl\u00ed domova \u2013 Cviky s vlastn\u00ed v\u00e1hou a p\u0159\u00edslu\u0161enstv\u00edm na cvi\u010den\u00ed \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7217-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z\u016fstat aktivn\u00ed a pravideln\u011b cvi\u010dit m\u016f\u017ee d\u00e1t po\u0159\u00e1dn\u011b zabrat, ale nen\u00ed to nemo\u017en\u00e9.<\/strong> Kdy\u017e si spr\u00e1vn\u011b nastav\u00edte podp\u016frn\u00fd syst\u00e9m a podporuj\u00edc\u00ed prost\u0159ed\u00ed, je v\u0161e daleko snaz\u0161\u00ed. M\u011bjte na o\u010d\u00edch sv\u00e9 velk\u00e9 PRO\u010c, kter\u00e9 v\u00e1m bude neust\u00e1le p\u0159ipom\u00ednat va\u0161i vizi a c\u00edl, kter\u00e9ho chcete dos\u00e1hnout. Aby nastaven\u00ed c\u00edl\u016f pracovalo pro v\u00e1s, a ne naopak, <strong>rozd\u011blte si sv\u016fj dlouhodob\u00fd c\u00edl na n\u011bkolik men\u0161\u00edch d\u00edl\u010d\u00edch c\u00edl\u016f<\/strong>, kter\u00fdch je daleko snaz\u0161\u00ed dos\u00e1hnout a jsou \u010dasov\u011b bl\u00ed\u017e ne\u017e \u201en\u011bkdy v&nbsp;budoucnu.\u201c Ur\u010den\u00edm t\u00fddenn\u00edch a denn\u00edch c\u00edl\u016f budete p\u0159esn\u011b v\u011bd\u011bt, co m\u00e1te ka\u017ed\u00fd den ud\u011blat. <strong>Ka\u017edodenn\u00ed od\u0161krtnut\u00ed pol\u00ed\u010dka v&nbsp;kalend\u00e1\u0159i nebo di\u00e1\u0159i<\/strong> se v\u00e1m odvd\u011b\u010d\u00ed motivuj\u00edc\u00edm vylou\u010den\u00edm dopaminu a touhou pokra\u010dovat d\u00e1l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ur\u010den\u00edm ka\u017edodenn\u00edho pevn\u00e9ho \u010dasu ke cvi\u010den\u00ed nad sebou z\u00edsk\u00e1te kontrolu a zv\u00fd\u0161\u00edte va\u0161e \u0161ance na pravideln\u00e9 sportov\u00e1n\u00ed.<\/strong> Cvi\u010dit ka\u017ed\u00fd den v&nbsp;16:30 je daleko jasn\u011bj\u0161\u00ed a z\u00e1vazn\u011bj\u0161\u00ed ne\u017e \u201en\u011bkdy b\u011bhem dne si prost\u011b zacvi\u010d\u00edm.\u201c Postupn\u011b se z&nbsp;va\u0161eho jedn\u00e1n\u00ed bude st\u00e1vat zvyk a v\u0161echno bude tak n\u011bjak daleko p\u0159irozen\u011bj\u0161\u00ed a snaz\u0161\u00ed ne\u017e na za\u010d\u00e1tku. P\u0159id\u00e1n\u00edm kreativity do tr\u00e9ninkov\u00e9ho \u00fasil\u00ed p\u0159ijdete na nespo\u010det mo\u017enost\u00ed pohybu, tak aby v\u00e1s to st\u00e1le bavilo a cvi\u010den\u00ed se nestalo jen \u201enutn\u00fdm zlem.\u201c V\u0161ichni mus\u00edme nyn\u00ed uk\u00e1zat odhodl\u00e1n\u00ed, kreativitu a v\u00edce snahy pro podporu celkov\u00e9ho zdrav\u00ed cvi\u010den\u00edm a dosa\u017een\u00ed stanoven\u00fdch c\u00edl\u016f. <strong>Ka\u017ed\u00fd pohyb se po\u010d\u00edt\u00e1 a \u201ei ten odfl\u00e1knut\u00fd tr\u00e9nink je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd tr\u00e9nink.\u201c<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span> Pokud pot\u0159ebujete ke cvi\u010den\u00ed doma je\u0161t\u011b trochu v\u00edce motivovat, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a aria-label=\"11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed doma (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">11 tip\u016f, jak se motivovat ke cvi\u010den\u00ed doma<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jak se da\u0159\u00ed pravideln\u011b cvi\u010dit v\u00e1m? Pod\u011blte se s&nbsp;n\u00e1mi v&nbsp;koment\u00e1\u0159\u00edch o sv\u00e9 rady, tipy a vychyt\u00e1vky, kter\u00e9 v\u00e1m s&nbsp;t\u00edm pom\u00e1haj\u00ed. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a byl pro v\u00e1s u\u017eite\u010dn\u00fd, podpo\u0159te jej sd\u00edlen\u00edm, aby vydr\u017eeli cvi\u010dit i va\u0161i p\u0159\u00e1tel\u00e9.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pravideln\u00e9 cvi\u010den\u00ed dok\u00e1\u017ee sn\u00ed\u017eit chronick\u00fd stres, \u00fazkostn\u00e9 stavy nebo t\u0159eba zlep\u0161it n\u00e1ladu a pos\u00edlit imunitn\u00ed syst\u00e9m. S t\u00edmto n\u00e1vodem vydr\u017e\u00edte cvi\u010dit opravdu pravideln\u011b.<\/p>\n","protected":false},"author":65,"featured_media":191175,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6441,6489,6885],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-190922","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-cviky-s-vlastni-vahou","9":"tag-domaci-trenink","10":"tag-motivace","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>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak nep\u0159estat cvi\u010dit, zhubnout a zpevnit postavu? 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