{"id":198195,"date":"2020-11-25T11:05:03","date_gmt":"2020-11-25T10:05:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=198195"},"modified":"2021-11-08T15:41:20","modified_gmt":"2021-11-08T14:41:20","slug":"sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/","title":{"rendered":"Sklapova\u010dky a sedy-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho?"},"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\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/#Jak_zhubnout_bricho_a_kolik_telesneho_tuku_je_normalni\" title=\"Jak zhubnout b\u0159icho a kolik t\u011blesn\u00e9ho tuku je norm\u00e1ln\u00ed?&nbsp;\">Jak zhubnout b\u0159icho a kolik t\u011blesn\u00e9ho tuku je norm\u00e1ln\u00ed?&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\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/#Proc_nezhubnete_bricho_diky_stovkam_sklapovacek_a_sed-lehum_za_den\" title=\"Pro\u010d nezhubnete b\u0159icho d\u00edky stovk\u00e1m sklapova\u010dek a sed-leh\u016fm za den?\">Pro\u010d nezhubnete b\u0159icho d\u00edky stovk\u00e1m sklapova\u010dek a sed-leh\u016fm za den?<\/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\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/#Z_jake_casti_tela_pri_hubnuti_mizi_tuk_nejdrive\" title=\"Z&nbsp;jak\u00e9 \u010d\u00e1sti t\u011bla p\u0159i hubnut\u00ed miz\u00ed tuk nejd\u0159\u00edve?\">Z&nbsp;jak\u00e9 \u010d\u00e1sti t\u011bla p\u0159i hubnut\u00ed miz\u00ed tuk nejd\u0159\u00edve?<\/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\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/#Co_je_potreba_udelat_pro_uspesne_zhubnuti_bricha\" title=\"Co je pot\u0159eba ud\u011blat pro \u00fasp\u011b\u0161n\u00e9 zhubnut\u00ed b\u0159icha?\">Co je pot\u0159eba ud\u011blat pro \u00fasp\u011b\u0161n\u00e9 zhubnut\u00ed b\u0159icha?<\/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\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/#Muzete_preci_jenom_neco_udelat_pro_podporu_spalovani_tuku_na_brise\" title=\"M\u016f\u017eete p\u0159eci jenom n\u011bco ud\u011blat pro podporu spalov\u00e1n\u00ed tuk\u016f na b\u0159i\u0161e?\">M\u016f\u017eete p\u0159eci jenom n\u011bco ud\u011blat pro podporu spalov\u00e1n\u00ed tuk\u016f na b\u0159i\u0161e?<\/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\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/#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>Zn\u00ed to p\u0159ece celkem logicky. Kdy\u017e chcete zhubnout b\u0159icho, mus\u00edte cvi\u010dit b\u0159icho. A jak rad\u00ed nekone\u010dn\u00fd z\u00e1stup \u010dl\u00e1nk\u016f se zaru\u010den\u00fdmi <em>tipy na ploch\u00e9 b\u0159\u00ed\u0161ko u\u017e za 7 dn\u00ed,<\/em> za chv\u00edli bude vytou\u017een\u00fd \u201esix-pack\u201c na sv\u011bt\u011b. Nebo je to cel\u00e9 pon\u011bkud slo\u017eit\u011bj\u0161\u00ed a ani stovky sklapova\u010dek denn\u011b v\u00e1m nemus\u00ed s&nbsp;hubnut\u00edm b\u0159icha v\u016fbec pomoci? Poj\u010fme se pod\u00edvat, co je a co nen\u00ed v&nbsp;sil\u00e1ch sed-leh\u016f a sklapova\u010dek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dos\u00e1hnout alespo\u0148 \u010d\u00e1ste\u010dn\u011b viditeln\u00fdch sval\u016f na b\u0159i\u0161e je snem \u0159ady sportovc\u016f a nad\u0161enc\u016f zdrav\u00e9ho \u017eivotn\u00edho stylu. Kdov\u00ed pro\u010d se dokonce <strong>vyr\u00fdsovan\u00e9 b\u0159icho a velmi n\u00edzk\u00e9 procento t\u011blesn\u00e9ho tuku<\/strong> pova\u017euje za symbol \u00fasp\u011bchu a zdrav\u00ed, ale p\u0159itom opak m\u016f\u017ee b\u00fdt pravdou. Kv\u016fli tomu se lid\u00e9 pou\u0161t\u011bj\u00ed do nejr\u016fzn\u011bj\u0161\u00edch v\u00fdzev, extr\u00e9mn\u00edch diet, <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-jak-vam-zmeni-zivot\/\" target=\"_blank\">detox\u016f <\/a>a tr\u00e9ninkov\u00fdch pl\u00e1n\u016f, od kter\u00fdch si slibuj\u00ed zaru\u010den\u00e9 v\u00fdsledky a t\u0159eba i v\u011bt\u0161\u00ed sebev\u011bdom\u00ed nebo \u017eivotn\u00ed \u0161t\u011bst\u00ed. To ale v&nbsp;mnoha p\u0159\u00edpadech nep\u0159edstavuje chvilkov\u00e9 vykouknut\u00ed b\u0159i\u0161n\u00edho svalstva. Ka\u017ed\u00fd by m\u011bl cht\u00edt b\u00fdt <strong>co nejlep\u0161\u00ed a nej\u0161\u0165astn\u011bj\u0161\u00ed verz\u00ed sama sebe<\/strong>, ale je tak\u00e9 pot\u0159eba p\u0159em\u00fd\u0161let, co to znamen\u00e1 konkr\u00e9tn\u011b pro v\u00e1s, a pak se pokusit dos\u00e1hnout sv\u00fdch nejodv\u00e1\u017en\u011bj\u0161\u00edch sn\u016f.<\/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=\"Jak_zhubnout_bricho_a_kolik_telesneho_tuku_je_normalni\"><\/span>Jak zhubnout b\u0159icho a kolik t\u011blesn\u00e9ho tuku je norm\u00e1ln\u00ed?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zbavit se nadm\u011brn\u00e9ho mno\u017estv\u00ed tuku kdekoliv na t\u011ble je obrovsk\u00fdm p\u0159\u00ednosem pro zdrav\u00ed, ale i sebev\u011bdom\u00ed a spokojenost se sebou sam\u00fdm. Nadbytek vnitrob\u0159i\u0161n\u00edho (viscer\u00e1ln\u00edho) nebo podko\u017en\u00edho tuku je spojen s&nbsp;v\u011bt\u0161\u00edm rizikem propuknut\u00ed inzulinov\u00e9 rezistence, cukrovky 2. typu nebo srde\u010dn\u00edch onemocn\u011bn\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/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\"><li><strong>Viscer\u00e1ln\u00ed neboli nitrob\u0159i\u0161n\u00ed tuk <\/strong>se nach\u00e1z\u00ed v&nbsp;b\u0159i\u0161n\u00ed dutin\u011b kolem vnit\u0159n\u00edch org\u00e1n\u016f. Jeho nadbytek je spojen s&nbsp;\u0159adou onemocn\u011bn\u00ed, jako je cukrovka 2. typu nebo onemocn\u011bn\u00ed srde\u010dn\u00ed soustavy. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span><\/li><li><strong>Podko\u017en\u00ed tuk <\/strong>se nach\u00e1z\u00ed v&nbsp;podko\u017e\u00ed mezi k\u016f\u017e\u00ed a svaly a jednodu\u0161e si jej ka\u017ed\u00fd m\u016f\u017ee nahmatat v&nbsp;podob\u011b ko\u017en\u00ed \u0159asy. V&nbsp;norm\u00e1ln\u00edch mez\u00edch nen\u00ed spojen s&nbsp;v\u011bt\u0161\u00edm rizikem vzniku \u0159ady civiliza\u010dn\u00edch onemocn\u011bn\u00ed, a je tak sp\u00ed\u0161e estetick\u00fdm ne\u017e zdravotn\u00edm stra\u0161\u00e1kem. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]<\/span><\/li><\/ul>\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\">Jak\u00e9 procento t\u011blesn\u00e9ho tuku je pova\u017eov\u00e1no za norm\u00e1ln\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pro zdrav\u00e9ho mlad\u00e9ho mu\u017ee<\/strong> norm\u00e1ln\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku p\u0159edstavuje <strong>hodnoty do zhruba 20 % t\u011blesn\u00e9ho tuku<\/strong>, kdy u\u017e ale za\u010d\u00edn\u00e1me mluvit o za\u010d\u00ednaj\u00edc\u00ed nadv\u00e1ze. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li><li><strong>Pro zdravou mladou \u017eenu<\/strong> p\u0159edstavuje norm\u00e1ln\u00ed mno\u017estv\u00ed t\u011blesn\u00e9ho tuku zhruba <strong>hodnoty do 30 % t\u011blesn\u00e9ho tuku<\/strong>, kdy u\u017e op\u011bt za\u010d\u00edn\u00e1me mluvit o po\u010d\u00ednaj\u00edc\u00ed nadv\u00e1ze. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li><\/ul>\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\/11\/IMG_0356-_-OK-1124x750.jpg\" alt=\"Jak zhubnout b\u0159icho a kolik t\u011blesn\u00e9ho tuku je norm\u00e1ln\u00ed?\" class=\"wp-image-198237\" width=\"843\" height=\"563\" title=\"Jak zhubnout b\u0159icho a kolik t\u011blesn\u00e9ho tuku je norm\u00e1ln\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0356-_-OK.jpg 1894w\" 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=\"Proc_nezhubnete_bricho_diky_stovkam_sklapovacek_a_sed-lehum_za_den\"><\/span>Pro\u010d nezhubnete b\u0159icho d\u00edky stovk\u00e1m sklapova\u010dek a sed-leh\u016fm za den?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Co se stane se svaly, kdy\u017e je zat\u011b\u017eujete silov\u00fdm tr\u00e9ninkem s&nbsp;vlastn\u00ed v\u00e1hou, \u010dinkou nebo osou? Spr\u00e1vn\u011b, s\u00edl\u00ed a rostou. To sam\u00e9 se v&nbsp;podstat\u011b d\u011bje, kdy\u017e cvi\u010d\u00edte b\u0159icho v&nbsp;podob\u011b sklapova\u010dek nebo sed-leh\u016f. Znamen\u00e1 to, \u017ee posilov\u00e1n\u00edm b\u0159i\u0161n\u00edch sval\u016f zhubnete b\u0159icho? Bohu\u017eel ne, ale na\u0161t\u011bst\u00ed <strong>b\u0159i\u0161n\u00ed svaly m\u00e1me v\u0161ichni, jen n\u011bkomu se mohou v\u00edce ukr\u00fdvat pod v\u011bt\u0161\u00ed vrstvou t\u011blesn\u00e9ho tuku.<\/strong> Na druhou stranu cvi\u010den\u00edm sklapova\u010dek vzroste s\u00edla b\u0159i\u0161n\u00edch sval\u016f a pravd\u011bpodobn\u011b i jejich objem.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bylo by kr\u00e1sn\u00fd, kdybychom si mohli \u0159\u00edci, \u017ee budeme cvi\u010dit b\u0159icho nebo nohy a budeme hubnout tuk na b\u0159i\u0161e nebo na noh\u00e1ch. Tak ale na\u0161e t\u011bla nefunguj\u00ed\u2026&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\">Kdy\u017e posilujete b\u0159icho, posilujete b\u0159icho\u2026<\/h3>\n\n\n\n<p>Na univerzit\u011b v&nbsp;americk\u00e9m Illinois se v\u011bdci pokou\u0161eli odpov\u011bd\u011bt na stejnou ot\u00e1zku, jakou si dnes klademe my. Celkov\u011b 24 dobrovoln\u00edk\u016f (14 mu\u017e\u016f a 10 \u017een mezi 18 a 40 lety) bylo n\u00e1hodn\u011b rozd\u011bleno do dvou skupin. V\u00fdzkumn\u00e1 skupina dostala za \u00fakol <strong>po dobu 6 t\u00fddn\u016f odcvi\u010dit p\u011btkr\u00e1t t\u00fddn\u011b 7 cvik\u016f na b\u0159icho po 2 s\u00e9ri\u00edch a 10 opakov\u00e1n\u00edch.<\/strong> Kontroln\u00ed skupina si u\u017e\u00edvala klidu a volna, zat\u00edmco ob\u011b skupiny dodr\u017eovaly izokalorickou dietu, tedy stravu se stejn\u00fdm obsahem energie jako p\u0159ed zah\u00e1jen\u00edm intervence. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]&nbsp;<\/span><\/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\u00fd byl v\u00fdsledek studie?<\/strong> U v\u00fdzkumn\u00e9 skupiny vzrostla s\u00edla b\u0159i\u0161n\u00edch sval\u016f a svalov\u00e1 vytrvalost, zat\u00edmco <strong>nedo\u0161lo k&nbsp;\u017e\u00e1dn\u00e9mu \u00fabytku celkov\u00e9ho t\u011blesn\u00e9ho tuku ani tuku ulo\u017een\u00e9ho v podko\u017e\u00ed na b\u0159i\u0161e<\/strong> v&nbsp;porovn\u00e1n\u00ed se skupinou, kter\u00e1 prakticky nic ned\u011blala. A to u\u017e docela mus\u00ed na\u0161tvat, kdy\u017e ka\u017ed\u00fd den posilujete b\u0159icho s&nbsp;c\u00edlem ho zmen\u0161it a ono furt nic. Chce to pon\u011bkud komplexn\u011bj\u0161\u00ed p\u0159\u00edstup, o kter\u00e9m si pov\u00edme za chv\u00edli. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed v\u00fdzkumn\u00e1 pr\u00e1ce testovala 27t\u00fddenn\u00ed tr\u00e9ninkov\u00fd program slo\u017een\u00fd z&nbsp;progresivn\u00edho modelu cvi\u010den\u00ed sed-leh\u016f, kdy jich 13 mu\u017e\u016f odcvi\u010dilo celkem 5&nbsp;004. Co v\u011bdci zjistili? <strong>T\u011blesn\u00e1 hmotnost a % t\u011blesn\u00e9ho tuku se nezm\u011bnilo, a dokonce i velikost tukov\u00fdch bun\u011bk na b\u0159i\u0161e z\u016fstala stejn\u00e1,<\/strong> podobn\u011b jako velikost ko\u017en\u00ed \u0159asy na b\u0159i\u0161e (mno\u017estv\u00ed podko\u017en\u00edho tuku). <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A posledn\u00ed studie z&nbsp;tohoto p\u0159ehledu zkoumala 40 \u017een s&nbsp;nadv\u00e1hou nebo obezitou a vliv 12t\u00fddenn\u00ed intervence, kdy byly \u00fa\u010dastnice rozd\u011bleny do dvou skupin, z&nbsp;nich\u017e prvn\u00ed skupina dodr\u017eovala dietn\u00ed opat\u0159en\u00ed a k&nbsp;tomu cvi\u010dila cviky zam\u011b\u0159en\u00e9 na b\u0159icho a druh\u00e1 skupina dodr\u017eovala pouze dietn\u00ed opat\u0159en\u00ed. <strong>Ob\u011b skupiny zhubly, ale rozd\u00edl mezi skupinami byl zanedbateln\u00fd.<\/strong> A co v\u00edc? V\u011bdci op\u011bt nena\u0161li \u017e\u00e1dn\u00fd rozd\u00edl mezi skupinami, co se t\u00fd\u010de \u00fabytku t\u011blesn\u00e9ho tuku na b\u0159i\u0161e. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span> Pokud hled\u00e1te cviky na b\u0159icho, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou na pos\u00edlen\u00ed b\u0159icha.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg\" alt=\"Z jak\u00e9 \u010d\u00e1sti t\u011bla p\u0159i hubnut\u00ed miz\u00ed tuk nejd\u0159\u00edve?\" class=\"wp-image-198250\" width=\"843\" height=\"562\" title=\"Z jak\u00e9 \u010d\u00e1sti t\u011bla p\u0159i hubnut\u00ed miz\u00ed tuk nejd\u0159\u00edve?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0000.jpg 1600w\" 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=\"Z_jake_casti_tela_pri_hubnuti_mizi_tuk_nejdrive\"><\/span>Z&nbsp;jak\u00e9 \u010d\u00e1sti t\u011bla p\u0159i hubnut\u00ed miz\u00ed tuk nejd\u0159\u00edve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stejn\u011b jako <strong>neovlivn\u00edte, kam se v\u00e1m p\u0159ednostn\u011b tuk ukl\u00e1d\u00e1, neovlivn\u00edte ani to, odkud ho va\u0161e t\u011blo nejd\u0159\u00edve odbour\u00e1v\u00e1.<\/strong> N\u011bkomu se v&nbsp;prvn\u00ed \u0159ad\u011b ukl\u00e1d\u00e1 tuk na b\u0159i\u0161e, s&nbsp;\u010d\u00edm\u017e je spojena zejm\u00e9na ni\u017e\u0161\u00ed hladina testosteronu, a naopak zv\u00fd\u0161en\u00e1 hladina stresov\u00e9ho hormonu kortizolu.<strong> \u017deny maj\u00ed zpravidla obecn\u011b v\u011bt\u0161\u00ed sklon k&nbsp;ukl\u00e1d\u00e1n\u00ed tukov\u00fdch z\u00e1sob v&nbsp;oblasti stehen a h\u00fd\u017ed\u00ed<\/strong>, za co\u017e mohou b\u00fdt \u201cvd\u011b\u010dn\u00e9\u201d \u017eensk\u00e9mu pohlavn\u00edmu hormonu estrogenu, kter\u00fd je s&nbsp;touto skute\u010dnost\u00ed d\u00e1v\u00e1n do souvislosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[9 \u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do slo\u017eitosti t\u00e9to problematiky zasahuj\u00ed hormony, genetika i celkov\u00fd \u017eivotn\u00ed styl. N\u011bkdo m\u00e1 to \u0161t\u011bst\u00ed, \u017ee snad vyhr\u00e1l v&nbsp;geneticko-hormon\u00e1ln\u00ed loterii a tuk se mu ukl\u00e1d\u00e1 rovnom\u011brn\u011b po cel\u00e9m t\u011ble i jej rovnom\u011brn\u011b z&nbsp;cel\u00e9ho t\u011bla odbour\u00e1v\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nem\u00e1 proto smysl se sna\u017eit hubnout lok\u00e1ln\u011b z&nbsp;jednoho ur\u010dit\u00e9ho m\u00edsta na t\u011ble<\/strong>, proto\u017ee to jednodu\u0161e nen\u00ed mo\u017en\u00e9. Osobn\u011b se mi velmi l\u00edb\u00ed <a aria-label=\" (opens in a new tab)\" class=\"ek-link ek-link\" rel=\"noreferrer noopener\" href=\"https:\/\/www.instagram.com\/p\/BurpeiijDt3\/\" target=\"_blank\">srovn\u00e1n\u00ed<\/a> lok\u00e1ln\u00edho hubnut\u00ed s&nbsp;baz\u00e9nem a kbel\u00edkem vody: <em>\u201ePokou\u0161et se zhubnout lok\u00e1ln\u011b konkr\u00e9tn\u00ed t\u011blesnou partii jej\u00edm \u010dast\u011bj\u0161\u00edm procvi\u010dov\u00e1n\u00edm (nap\u0159. b\u0159icho) je jako pou\u017e\u00edvat kbel\u00edk k&nbsp;vypr\u00e1zdn\u011bn\u00ed vody pouze z&nbsp;jednoho rohu baz\u00e9nu.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,8350,28792,28936,7185,36631,29117,49009,36025,36340\" ><\/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=\"Co_je_potreba_udelat_pro_uspesne_zhubnuti_bricha\"><\/span>Co je pot\u0159eba ud\u011blat pro \u00fasp\u011b\u0161n\u00e9 zhubnut\u00ed b\u0159icha?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e nyn\u00ed spolehliv\u011b v\u00edme, \u017ee neexistuje \u017e\u00e1dn\u00e9 z\u00e1zra\u010dn\u00e9 zakl\u00ednadlo ke&nbsp;zbaven\u00ed se necht\u011bn\u00e9ho tuku v&nbsp;konkr\u00e9tn\u00ed oblasti, poj\u010fme se pod\u00edvat na star\u00e1 dobr\u00e1 a l\u00e9ty ov\u011b\u0159en\u00e1 kouzla, kter\u00e1 opravdu funguj\u00ed, jen nejsou vn\u00edm\u00e1na tak \u201esexy\u201c pohledem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Kalorick\u00fd deficit <\/strong>je pro \u00fasp\u011b\u0161n\u00e9 hubnut\u00e9 kl\u00ed\u010dov\u00fd. Stravovac\u00ed p\u0159\u00edstupy a diety jsou v&nbsp;podstat\u011b pouh\u00fdmi n\u00e1stroji, jak kalorick\u00e9ho deficitu doc\u00edlit. <strong>Nastavte si kalorick\u00fd deficit ve v\u00fd\u0161i 10\u201320 %<\/strong>, kter\u00fd je dlouhodob\u011b udr\u017eiteln\u00fd a pom\u016f\u017ee v\u00e1m v&nbsp;b\u011bhu na dlouhou tra\u0165. Pokud nev\u00edte, jak na to, vysv\u011btl\u00edme v\u00e1m to v&nbsp;\u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" class=\"ek-link\"><strong>Jak si spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/li><li><strong>Celkov\u00e9 ozdraven\u00ed j\u00eddeln\u00ed\u010dku<\/strong> v\u00e1m p\u0159inese v\u00edce zeleniny, ovoce, kvalitn\u00edch b\u00edlkovin, tuk\u016f, sacharid\u016f a dostatek vl\u00e1kniny na \u00fakor nekvalitn\u00edch a vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin, jako jsou r\u016fzn\u00e9 sladkosti, slan\u00e9 pochoutky a fast foodov\u00e1 j\u00eddla. Z\u0159eknut\u00edm se alkoholu, nebo alespo\u0148 sn\u00ed\u017een\u00edm jeho konzumace u\u0161et\u0159\u00edte dal\u0161\u00edch n\u011bkolik stovek kalori\u00ed a p\u0159edejdete rann\u00edmu bolehlavu. <strong>D\u00edky tomu pravd\u011bpodobn\u011b spont\u00e1nn\u011b sn\u00ed\u017e\u00edte sv\u016fj energetick\u00fd p\u0159\u00edjem a za\u010dnete hubnout<\/strong>, ani\u017e by v\u00e1s to n\u011bjak bolelo.&nbsp;<\/li><li><strong>Dostatek b\u00edlkovin<\/strong> je kl\u00ed\u010dov\u00fd pro optim\u00e1ln\u00ed funkci imunitn\u00edho syst\u00e9mu, regeneraci a r\u016fst svalov\u00e9 hmoty, v\u011bt\u0161\u00ed pocit sytosti po j\u00eddle, a <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-a-hubnuti-jak-proteiny-ovlivnuji-snizeni-hmotnosti\/\" target=\"_blank\" class=\"ek-link\">b\u00edlkoviny <\/a>dokonce mohou pomoci dostat pod kontrolu neutuchaj\u00edc\u00ed chut\u011b nejen na sladk\u00e9. V&nbsp;n\u00e1vaznosti na silov\u00fd tr\u00e9nink a hubnut\u00ed <strong>se dr\u017ete p\u0159\u00edjmu b\u00edlkovin ve v\u00fd\u0161i zhruba 1,6\u20132,0 gram\u016f b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> Pamatujte, \u017ee vzr\u016fstaj\u00edc\u00ed tr\u00e9ninkov\u00fd objem a v\u011bt\u0161\u00ed kalorick\u00fd deficit znamen\u00e1 i v\u011bt\u0161\u00ed pot\u0159ebu b\u00edlkovin. S&nbsp; jejich dostate\u010dn\u00fdm p\u0159\u00edjmem m\u016f\u017ee pomoci i kvalitn\u00ed <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> nebo <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" class=\"ek-link\">rostlinn\u00fd vegan protein.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201314]<\/span><\/li><li><strong>Komplexn\u00ed silov\u00fd tr\u00e9nink<\/strong> je ide\u00e1ln\u00edm pomocn\u00edkem p\u0159i zm\u011bn\u011b postavy. D\u00edky n\u011bmu doch\u00e1z\u00ed <strong>k&nbsp;zes\u00edlen\u00ed, zpevn\u011bn\u00ed a r\u016fstu sval\u016f<\/strong>, \u010d\u00edm\u017e pom\u00e1h\u00e1 budovat atraktivn\u00ed postavu v&nbsp;\u010dele s&nbsp;rozvinut\u00fdm b\u0159i\u0161n\u00edm svalstvem. <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" class=\"ek-link\">Za\u0159a\u010fte kvalitn\u00ed silov\u00fd tr\u00e9nink<\/a> zhruba <strong>t\u0159ikr\u00e1t t\u00fddn\u011b<\/strong> a bu\u010fte trp\u011bliv\u00ed a vytrval\u00ed. V&nbsp;p\u0159\u00edpad\u011b, \u017ee si nejste jist\u00ed nastaven\u00edm tr\u00e9ninkov\u00e9ho pl\u00e1nu, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" class=\"ek-link\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/li><li><strong>Vytrvalostn\u00ed sport je ide\u00e1ln\u00edm prost\u0159edkem k&nbsp;p\u00e1len\u00ed p\u0159ebyte\u010dn\u00fdch tukov\u00fdch z\u00e1sob.<\/strong> Nemus\u00edte se hned st\u00e1t milovn\u00edkem cyklistiky nebo <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" class=\"ek-link\">b\u011bh\u00e1n\u00ed<\/a>, jednodu\u0161e zkuste ka\u017ed\u00fd den d\u011blat jak\u00fdkoliv aerobn\u00ed sport, kter\u00fd v\u00e1s bav\u00ed. B\u011b\u017ete na del\u0161\u00ed proch\u00e1zku, vyrazte na kole\u010dkov\u00e9 brusle, na b\u011b\u017eky nebo si b\u011b\u017ete zaplavat. Takov\u00e1 pr\u016fm\u011brn\u00e1 65kilogramov\u00e1 \u017eena sp\u00e1l\u00ed hodinov\u00fdm v\u00fdb\u011bhem o rychlosti 8 km\/h zhruba 540 kcal a 80kilogramov\u00fd mu\u017e zhruba 660 kcal.&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li><strong>Co nejv\u00edce pohybu b\u011bhem dne <\/strong>znamen\u00e1 i v\u00edce sp\u00e1len\u00e9 energie, kter\u00e1 se m\u016f\u017ee prom\u00edtnout v&nbsp;efektivn\u011bj\u0161\u00ed hubnut\u00ed. <strong>Zkuste chodit co nejv\u00edce p\u011b\u0161ky<\/strong>, m\u00edsto v\u00fdtahu a eskal\u00e1tor\u016f si vyb\u011bhn\u011bte schody a t\u0159eba se za\u010dn\u011bte koukat na dom\u00e1c\u00ed \u00faklid jako na takov\u00fd druh kruhov\u00e9ho tr\u00e9ninku.&nbsp;&nbsp;<\/li><li><strong>Jak\u00fdkoliv pohyb, kter\u00fd v\u00e1s bav\u00ed, se po\u010d\u00edt\u00e1. <\/strong>Pohyb stoj\u00ed t\u011blo energii, kterou mus\u00ed n\u011bkde br\u00e1t. A rozd\u00edl mezi hodinov\u00fdm sledov\u00e1n\u00edm televize a takov\u00fdm hodinov\u00fdm sportov\u00e1n\u00edm u her s&nbsp;roz\u0161\u00ed\u0159enou realitou za pomoci hern\u00ed konzole m\u016f\u017ee d\u011blat i n\u011bjakou tu stovku kalori\u00ed. Pokud v\u00e1s zaj\u00edm\u00e1, jak doma z\u016fstat aktivn\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00e1 a nep\u0159estanete cvi\u010dit ani doma<\/strong><\/a><strong>&nbsp;<\/strong><\/li><li><strong>Ka\u017edodenn\u00edch 7\u20139 hodin sp\u00e1nku<\/strong> je kl\u00ed\u010dov\u00fdch pro udr\u017een\u00ed optim\u00e1ln\u00ed hladiny testosteronu, hormon\u016f hladu a sytosti (leptin &amp; ghrelin), udr\u017een\u00ed kognitivn\u00edch funkc\u00ed a v&nbsp;neposledn\u00ed \u0159ad\u011b tak\u00e9 pro bojeschopn\u00fd imunitn\u00ed syst\u00e9m. Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce o sp\u00e1nku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" class=\"ek-link\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?<\/strong><\/a><\/li><li><strong>M\u00e9n\u011b \u017eivotn\u00edho stresu<\/strong> v\u00e1m p\u0159inese do \u017eivota v\u00edce klidu, <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/\" target=\"_blank\" class=\"ek-link\">odoln\u011bj\u0161\u00ed imunitn\u00ed syst\u00e9m<\/a> a hormon\u00e1ln\u00ed syst\u00e9m ve v\u011bt\u0161\u00ed&nbsp;rovnov\u00e1ze d\u00edky sn\u00ed\u017een\u00ed hladiny stresov\u00e9ho hormonu kortizolu, kter\u00fd je spojen i s&nbsp;v\u011bt\u0161\u00ed m\u00edrou ukl\u00e1d\u00e1n\u00ed tuku v&nbsp;b\u0159i\u0161n\u00ed oblasti. Mimo dechov\u00e1 cvi\u010den\u00ed a meditace m\u016f\u017ee se sn\u00ed\u017een\u00edm chronick\u00e9ho stresu pomoci i otu\u017eov\u00e1n\u00ed. V&nbsp;p\u0159\u00edpad\u011b, \u017ee se o otu\u017eov\u00e1n\u00ed chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" class=\"ek-link\"><strong>Jak z\u00edskat siln\u011bj\u0161\u00ed imunitu d\u00edky otu\u017eov\u00e1n\u00ed?<\/strong> <\/a>&nbsp;<strong>&nbsp;<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg\" alt=\"Jak na rychl\u00e9 hubnut\u00ed b\u0159icha?\" class=\"wp-image-198263\" width=\"843\" height=\"587\" title=\"Jak na rychl\u00e9 hubnut\u00ed b\u0159icha?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1124x782.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-400x278.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003-1536x1068.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20201117-WA0003.jpg 1600w\" 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=\"Muzete_preci_jenom_neco_udelat_pro_podporu_spalovani_tuku_na_brise\"><\/span>M\u016f\u017eete p\u0159eci jenom n\u011bco ud\u011blat pro podporu spalov\u00e1n\u00ed tuk\u016f na b\u0159i\u0161e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedna studie zkoumala, jestli z\u00e1le\u017e\u00ed na ulo\u017een\u00ed tukov\u00e9 tk\u00e1n\u011b ve vztahu k&nbsp;energetick\u00e9mu kryt\u00ed pohybu. V\u00fdzkumn\u00edci porovn\u00e1vali zm\u011bny v&nbsp;podko\u017en\u00edm tuku p\u0159il\u00e9haj\u00edc\u00edmu k&nbsp;pracuj\u00edc\u00edmu svalu. Nez\u00e1visle na intenzit\u011b cvi\u010den\u00ed, v\u011bt\u0161\u00ed <strong>pr\u016ftok krve a lipol\u00fdza (\u201e\u0161t\u011bpen\u00ed tuk\u016f\u201c)<\/strong> byla pozorov\u00e1na v&nbsp;podko\u017en\u00edm tuku p\u0159il\u00e9haj\u00edc\u00edm k&nbsp;pracuj\u00edc\u00edmu svalu. M\u00e1 to ale n\u011bjak\u00fd re\u00e1ln\u00fd p\u0159esah do ka\u017edodenn\u00edho \u017eivota? Bohu\u017eel ne. <strong>Zv\u00fd\u0161en\u00fd efekt lipol\u00fdzy byl opravdu mal\u00fd<\/strong> a ve vztahu k&nbsp;celkov\u00e9mu \u017eivotn\u00edmu stylu a v\u0161em faktor\u016fm, kter\u00e9 do hubnut\u00ed zasahuj\u00ed, vcelku zanedbateln\u00fd. <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>N\u011bkter\u00e9 pr\u00e1ce dokonce nazna\u010duj\u00ed <strong>m\u00edrn\u00fd pozitivn\u00ed vliv silov\u00e9ho tr\u00e9ninku a n\u00e1sledn\u00e9ho kardia na po\u017eadovan\u00e9 hubnut\u00ed v&nbsp;r\u00e1mci lok\u00e1ln\u00ed oblasti.<\/strong> Zjednodu\u0161en\u011b \u0159e\u010deno, pokud p\u0159i silov\u00e9m tr\u00e9ninku v\u00edce zat\u00ed\u017e\u00edte horn\u00ed \u010d\u00e1st t\u011bla a n\u00e1sledn\u011b p\u016fjdete na kardio, pravd\u011bpodobn\u011b budete \u010derpat o n\u011bco v\u00edce energie z&nbsp;tukov\u00fdch z\u00e1sob ulo\u017een\u00fdch pr\u00e1v\u011b v&nbsp;horn\u00ed polovin\u011b t\u011bla. Op\u011bt je tento efekt ale pod\u0159azen v\u0161em podm\u00ednk\u00e1m \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed a <strong>jedn\u00e1 se sp\u00ed\u0161e o potenci\u00e1ln\u00ed \u201ebiohack\u201c metodu<\/strong>, jej\u00ed\u017e vliv na lok\u00e1ln\u00ed hubnut\u00ed nebyl je\u0161t\u011b dostate\u010dn\u011b potvrzen. Na druhou stranu, kdy\u017e si v&nbsp;r\u00e1mci tr\u00e9ninku d\u00e1te n\u011bkolik cvik\u016f na b\u0159icho a n\u00e1sledn\u011b jdete na 30 minutov\u00e9 kardio, absolutn\u011b nic t\u00edm nezkaz\u00edte, ba naopak m\u016f\u017eete jedin\u011b z\u00edskat. <span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159i hubnut\u00ed jde v\u017edy o pom\u011br sp\u00e1len\u00e9 energie vs. p\u0159ijat\u00e9 energie.<\/strong> <a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-nero-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kvalitn\u00ed spalova\u010de tuku<\/a> obsahuj\u00ed termogenn\u00ed l\u00e1tky, kter\u00e9 podn\u011bcuj\u00ed organismus ke zv\u00fd\u0161en\u00e9 produkci tepla, co\u017e <strong>stoj\u00ed energii.<\/strong> Z\u00e1rove\u0148 v&nbsp;jejich slo\u017een\u00ed najdeme i l\u00e1tky, kter\u00e9 maj\u00ed <strong>pozitivn\u00ed vliv na z\u00e1pal, soust\u0159ed\u011bn\u00ed a koncentraci.<\/strong> D\u00edky tomu m\u016f\u017eete b\u011bhem tr\u00e9ninku vykonat i v\u011bt\u0161\u00ed objem pr\u00e1ce, co\u017e se m\u016f\u017ee prom\u00edtnout v\u011bt\u0161\u00edm mno\u017estv\u00edm sp\u00e1len\u00fdch kalori\u00ed, a p\u0159isp\u011bt tak dal\u0161\u00edm d\u00edlem do mozaiky hubnut\u00ed. Pokud v\u00e1s zaj\u00edm\u00e1, jak zv\u00fd\u0161it \u00fa\u010dinnost spalova\u010de tuku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/6-tipu-jak-zlepsit-ucinky-spalovace-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>6 tip\u016f, jak zlep\u0161it \u00fa\u010dinky spalova\u010de tuku.<\/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\/11\/image00033-1124x749.jpeg\" alt=\"Jak spalovat tuky na b\u0159i\u0161e?\" class=\"wp-image-198304\" width=\"843\" height=\"562\" title=\"Jak spalovat tuky na b\u0159i\u0161e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/image00033-2048x1365.jpeg 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>Bohu\u017eel <strong>neexistuje \u017e\u00e1dn\u00fd cvik, kter\u00fd dok\u00e1\u017ee vykouzlit vyr\u00fdsovan\u00fd \u201esix-pack\u201c<\/strong> na b\u0159i\u0161e ani od\u010darovat necht\u011bn\u00fd tuk. S \u010d\u00edm ale sklapova\u010dky a sed-lehy mohou pomoci, je zes\u00edlen\u00ed a zv\u011bt\u0161en\u00ed b\u0159i\u0161n\u00edch sval\u016f, zejm\u00e9na p\u0159\u00edm\u00e9ho svalu b\u0159i\u0161n\u00edho, kter\u00fd je tvo\u0159en pov\u011bstn\u00fdmi cihli\u010dkami na b\u0159i\u0161e.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Viditelnost b\u0159i\u0161n\u00edch sval\u016f<\/strong> nen\u00ed z\u00e1le\u017eitost\u00ed jejich s\u00edly nebo objemu, i kdy\u017e to s&nbsp;t\u00edm samoz\u0159ejm\u011b tak trochu souvis\u00ed, ale <strong>jde o mno\u017estv\u00ed podko\u017en\u00edho tuku.<\/strong> Ten je hlavn\u00edm \u201evin\u00edkem\u201c toho, \u017ee va\u0161e b\u0159i\u0161n\u00ed svaly nejsou viditeln\u00e9. Kdy\u017e vsad\u00edte na rozumn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n i j\u00eddeln\u00ed\u010dek, budete vyhled\u00e1vat pohyb, kdykoliv to jen jde, a ze sv\u00e9ho sp\u00e1nku ud\u011bl\u00e1te prioritu, jste na dobr\u00e9 cest\u011b k&nbsp;\u00fasp\u011b\u0161n\u00e9 ztr\u00e1t\u011b tuku nejen na b\u0159i\u0161e, ale po cel\u00e9m t\u011ble.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle sou\u010dasn\u00e9ho v\u011bdeck\u00e9ho pozn\u00e1n\u00ed m\u016f\u017eete d\u00edky silov\u00e9mu tr\u00e9ninku o n\u011bco m\u00e1lo zv\u00fd\u0161it odbour\u00e1v\u00e1n\u00ed tuk\u016f jako zdroje energie v&nbsp;po\u017eadovan\u00e9 oblasti b\u011bhem n\u00e1sledn\u00fdch kardio aktivit. V&nbsp;tr\u00e9ninku tak sta\u010d\u00ed <strong>za\u0159adit p\u00e1r smyslupln\u00fdch a dostate\u010dn\u011b n\u00e1ro\u010dn\u00fdch cvik\u016f na b\u0159icho a n\u00e1sledn\u011b si j\u00edt na p\u00e1s zab\u011bhat.<\/strong> St\u00e1le se ale jedn\u00e1 o kapku v&nbsp;mo\u0159i celkov\u00e9ho p\u0159\u00edstupu k&nbsp;hubnut\u00ed, nikoliv o p\u0159evratnou metodu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ot\u00e1zkou ale je, jestli v\u00e1m cihli\u010dky na b\u0159i\u0161e p\u0159inesou v\u011bt\u0161\u00ed pocit \u017eivotn\u00ed pohody nebo \u0161t\u011bst\u00ed?<\/strong> Ale to u\u017e je na ka\u017ed\u00e9m z&nbsp;v\u00e1s.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te s hubnut\u00edm b\u0159icha zku\u0161enosti? Pod\u011blte se s n\u00e1mi o va\u0161e rady a tipy v koment\u00e1\u0159\u00edch. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se o spr\u00e1vn\u00e9m hubnut\u00ed b\u0159icha dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9.<\/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\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\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>Jak zhubnout b\u0159icho? V \u010dl\u00e1nku se dozv\u00edte, pro\u010d ani stovky sklapova\u010dek ka\u017ed\u00fd den k vyr\u00fdsovan\u00e9mu b\u0159ichu nepom\u016f\u017eou. Ale porad\u00edme, co naopak pomoci m\u016f\u017ee.<\/p>\n","protected":false},"author":65,"featured_media":198276,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6309,6453,6369,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-198195","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-bricho","9":"tag-cviceni","10":"tag-hubnuti","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>Sklapova\u010dky a sedy-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak rychle zhubnout b\u0159icho a pro\u010d v\u00e1m sklapova\u010dky a sedy-lehy nepom\u016f\u017eou? 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