{"id":212493,"date":"2021-01-27T08:10:00","date_gmt":"2021-01-27T07:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=212493"},"modified":"2021-09-21T22:57:15","modified_gmt":"2021-09-21T20:57:15","slug":"kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/","title":{"rendered":"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#Kolik_opakovani_cviku_je_nejlepsi_cvicit_pro_nabirani_svalu\" title=\"Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro nab\u00edr\u00e1n\u00ed sval\u016f?&nbsp;\">Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro nab\u00edr\u00e1n\u00ed sval\u016f?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#3_mechanismy_svaloveho_rustu\" title=\"3 mechanismy svalov\u00e9ho r\u016fstu:\">3 mechanismy svalov\u00e9ho r\u016fstu:<\/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\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#Pro_co_nejefektivnejsi_a_nejrychlejsi_nabirani_svalu_volte_serie_s_sirokym_rozmezim_opakovani\" title=\"Pro co nejefektivn\u011bj\u0161\u00ed a nejrychlej\u0161\u00ed nab\u00edr\u00e1n\u00ed sval\u016f volte s\u00e9rie s&nbsp;\u0161irok\u00fdm rozmez\u00edm opakov\u00e1n\u00ed\">Pro co nejefektivn\u011bj\u0161\u00ed a nejrychlej\u0161\u00ed nab\u00edr\u00e1n\u00ed sval\u016f volte s\u00e9rie s&nbsp;\u0161irok\u00fdm rozmez\u00edm opakov\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#Nejcastejsi_myty_o_silovem_treninku_poctu_opakovani_v_serii_a_rustu_svalu\" title=\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o silov\u00e9m tr\u00e9ninku, po\u010dtu opakov\u00e1n\u00ed v&nbsp;s\u00e9rii a r\u016fstu sval\u016f\">Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o silov\u00e9m tr\u00e9ninku, po\u010dtu opakov\u00e1n\u00ed v&nbsp;s\u00e9rii a r\u016fstu sval\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#Kolik_opakovani_cviku_je_nejlepsi_cvicit_pro_hubnuti\" title=\"Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro hubnut\u00ed?\">Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro hubnut\u00ed?<\/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\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#Nejcastejsi_myty_o_silovem_treninku_poctu_opakovani_v_serii_a_hubnuti\" title=\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o silov\u00e9m tr\u00e9ninku, po\u010dtu opakov\u00e1n\u00ed v&nbsp;s\u00e9rii a hubnut\u00ed\">Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o silov\u00e9m tr\u00e9ninku, po\u010dtu opakov\u00e1n\u00ed v&nbsp;s\u00e9rii a hubnut\u00ed<\/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\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#Jaky_pocet_opakovani_a_s_jakou_zatezi_na_cince_je_vhodne_cvicit\" title=\"Jak\u00fd po\u010det opakov\u00e1n\u00ed a s jakou z\u00e1t\u011b\u017e\u00ed na \u010dince je vhodn\u00e9 cvi\u010dit?\">Jak\u00fd po\u010det opakov\u00e1n\u00ed a s jakou z\u00e1t\u011b\u017e\u00ed na \u010dince je vhodn\u00e9 cvi\u010dit?<\/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\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><em>\u201eK\u00e1mo, dobr\u00e1 forma, kolik opakov\u00e1n\u00ed jezd\u00ed\u0161? No Maru\u0161, tob\u011b to fakt sekne, abys takhle zhubla, cvi\u010dila jsi velk\u00fd po\u010det opakov\u00e1n\u00ed ka\u017ed\u00e9ho cviku, jak se v\u0161ude p\u00ed\u0161e a doporu\u010duje?\u201c <\/em>Co se d\u00e1 d\u011blat, snahu o napodobov\u00e1n\u00ed \u00fasp\u011b\u0161n\u00fdch vzor\u016f m\u00e1me tak n\u011bjak v\u0161ichni v&nbsp;krvi a p\u0159irozen\u011b se sna\u017e\u00edme hledat nejefektivn\u011bj\u0161\u00ed metody k&nbsp;r\u016fstu sval\u016f, hubnut\u00ed nebo zlep\u0161ov\u00e1n\u00ed t\u011blesn\u00e9 kondice. Pak je velmi lehk\u00e9 zkou\u0161et v\u00fd\u017eivov\u00fd a tr\u00e9ninkov\u00fd pl\u00e1n od n\u011bkoho, komu se zrovna poda\u0159ilo dos\u00e1hnout va\u0161eho c\u00edle. Jenom\u017ee to, <strong>co plat\u00ed na jednoho, v\u016fbec nemus\u00ed platit na v\u00e1s,<\/strong> a u\u017e v\u016fbec to nemus\u00ed b\u00fdt smyslupln\u00e1 a nejefektivn\u011bj\u0161\u00ed cesta. Poj\u010fme si spole\u010dn\u011b v\u0161e vysv\u011btlit a uk\u00e1zat, pro\u010d byste se rozhodn\u011b nem\u011bli b\u00e1t t\u011b\u017ek\u00fdch vah i p\u0159i hubnut\u00ed.&nbsp;&nbsp;&nbsp;<\/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=\"Kolik_opakovani_cviku_je_nejlepsi_cvicit_pro_nabirani_svalu\"><\/span>Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro nab\u00edr\u00e1n\u00ed sval\u016f?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak\u00fd je ide\u00e1ln\u00ed po\u010det opakov\u00e1n\u00ed cviku pro r\u016fst sval\u016f? To je velice t\u011b\u017ek\u00e1 ot\u00e1zka, na kterou by i ta nejlep\u0161\u00ed v\u011bdeck\u00e1 pr\u00e1ce odpov\u011bd\u011bla tak, \u017ee je to z\u00e1le\u017eitost\u00ed aktu\u00e1ln\u00ed \u00farovn\u011b pozn\u00e1n\u00ed. I kdy\u017e m\u00e1 ve va\u0161em gymu hned ka\u017ed\u00fd borec pohotovou a p\u0159esnou odpov\u011b\u010f, kdy b\u011bhem chv\u00edle jasn\u011b vyst\u0159el\u00ed, \u017ee je to 8\u201312 opakov\u00e1n\u00ed, nen\u00ed to tak jednoduch\u00e9. Do hry vstupuje cel\u00e1 \u0159ada faktor\u016f, kter\u00e9 mohou toto rozp\u011bt\u00ed pro ka\u017ed\u00e9ho \u010dlov\u011bka v&nbsp;konkr\u00e9tn\u00edm bod\u011b sportovn\u00edho \u017eivota pon\u011bkud \u201eohnout\u201c. <strong>Problematiku tak zamot\u00e1v\u00e1 \u00farove\u0148 a tr\u00e9ninkov\u00e1 historie sportovce, v\u011bk, \u010das k&nbsp;regeneraci, celkov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n a konkr\u00e9tn\u00ed cvik.<\/strong> Nejprve si poj\u010fme uk\u00e1zat, co jsou nejd\u016fle\u017eit\u011bj\u0161\u00ed tr\u00e9ninkov\u00e9 faktory svalov\u00e9ho r\u016fstu podle vy\u010derp\u00e1vaj\u00edc\u00ed pr\u00e1ce Brada Schoenfelda, (2010). <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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_mechanismy_svaloveho_rustu\"><\/span>3 mechanismy svalov\u00e9ho r\u016fstu:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg\" alt=\"Jak rostou svaly?\" class=\"wp-image-212508\" title=\"Jak rostou svaly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728.jpg 1500w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Mechanick\u00e1 tenze<\/strong> roste se z\u00e1t\u011b\u017e\u00ed na \u010dince. Nejv\u011bt\u0161\u00ed mechanick\u00e9 tenze doc\u00edl\u00edme pou\u017eit\u00edm n\u00edzk\u00e9ho po\u010dtu opakov\u00e1n\u00ed (zhruba do 6) se z\u00e1t\u011b\u017e\u00ed bl\u00edzko k zvednut\u00e9 maxim\u00e1ln\u00ed v\u00e1ze (1RM).&nbsp;<\/li><li><strong>Svalov\u00e9 po\u0161kozen\u00ed<\/strong> je d\u016fsledkem celkov\u00e9 tr\u00e9ninkov\u00e9 z\u00e1t\u011b\u017ee (tr\u00e9ninkov\u00fd objem na danou svalovou partii), kter\u00e1 se na svalov\u00fdch bu\u0148k\u00e1ch projev\u00ed po\u0161kozen\u00edm a vznikem mikrotraumat. Pro dosa\u017een\u00ed optim\u00e1ln\u00edho svalov\u00e9ho po\u0161kozen\u00ed je <strong>typick\u00fd st\u0159edn\u00ed po\u010det opakov\u00e1n\u00ed cviku<\/strong> (zhruba 8\u201312) se z\u00e1t\u011b\u017e\u00ed v&nbsp;\u00farovni 60\u201375 % z&nbsp;1RM.&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li><strong>Metabolick\u00fd stres<\/strong> <strong>se zv\u011bt\u0161uje s&nbsp;v\u011bt\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed v&nbsp;s\u00e9rii,<\/strong> kter\u00fd je charakteristick\u00fd pro \u201epumpi\u010dk\u00e1\u0159sk\u00e9 s\u00e9rie\u201c typick\u00e9 vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed (15+) do bodu, kdy svaly doslova \u201ep\u00e1l\u00ed\u201c. <strong>V\u011bt\u0161\u00edho metabolick\u00e9ho stresu lze doc\u00edlit i del\u0161\u00edm \u010dasem pod nap\u011bt\u00edm<\/strong> (TUT \u2013 Time Under Tension).&nbsp;&nbsp;<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K&nbsp;soustavn\u00e9mu zlep\u0161ov\u00e1n\u00ed a posouv\u00e1n\u00ed v\u00fdkonnosti je zapot\u0159eb\u00ed p\u0159idat i v&nbsp;tr\u00e9ninku a sna\u017eit se <strong>dos\u00e1hnout <a href=\"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/\" target=\"_blank\" aria-label=\"progresivn\u00edho p\u0159et\u00ed\u017een\u00ed (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<\/a><\/strong> (progressive overload). D\u00edky n\u011bmu doc\u00edl\u00edte zase o n\u011bco intenzivn\u011bj\u0161\u00edho tr\u00e9ninkov\u00e9ho impulzu, kter\u00fd se projev\u00ed t\u0159eba v\u011bt\u0161\u00edmi svalov\u00fdmi i silov\u00fdmi p\u0159\u00edr\u016fstky. Zapom\u00ednat bychom nem\u011bli ani na spr\u00e1vnou periodizaci tr\u00e9ninku a po silov\u00e9m mezocyklu zvolit zhruba t\u00fdden dlouh\u00fd deload se zhruba 50% sn\u00ed\u017een\u00edm n\u00e1ro\u010dnosti tr\u00e9ninku, aby se naplno projevil n\u00e1r\u016fst s\u00edly a svalov\u00e9 hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pro_co_nejefektivnejsi_a_nejrychlejsi_nabirani_svalu_volte_serie_s_sirokym_rozmezim_opakovani\"><\/span>Pro co nejefektivn\u011bj\u0161\u00ed a nejrychlej\u0161\u00ed nab\u00edr\u00e1n\u00ed sval\u016f volte s\u00e9rie s&nbsp;\u0161irok\u00fdm rozmez\u00edm opakov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;roce 2017 Schoenfeld s&nbsp;kolektivem ve sv\u00e9 rozs\u00e1hl\u00e9 pr\u00e1ci zahrnuj\u00edc\u00ed anal\u00fdzu 21 studi\u00ed uk\u00e1zal, \u017ee <strong>r\u016fst svalov\u00e9 hmoty je dokonce srovnateln\u00fd s&nbsp;pou\u017eit\u00edm \u0161irok\u00e9ho rozsahu opakov\u00e1n\u00ed cviku za p\u0159edpokladu, \u017ee ka\u017edou s\u00e9rii odcvi\u010d\u00edte bl\u00edzko svalov\u00e9mu selh\u00e1n\u00ed.<\/strong> Jak to poznat? Jednodu\u0161e t\u0159eba tak, \u017ee pocitov\u011b nem\u00e1te v&nbsp;z\u00e1sob\u011b ani jedno opakov\u00e1n\u00ed nav\u00edc. R\u016fst sval\u016f je tak srovnateln\u00fd p\u0159i 6, 10, 15, nebo dokonce 30 opakov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed, kter\u00e1 v\u00e1m p\u0159i dan\u00e9m po\u010dtu opakov\u00e1n\u00ed umo\u017en\u00ed j\u00edt bl\u00edzko svalov\u00e9mu selh\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzhledem k&nbsp;povaze mechanism\u016f svalov\u00e9 hypertrofie se zd\u00e1 b\u00fdt ide\u00e1ln\u00ed odcvi\u010dit s\u00e9rii v&nbsp;\u0161irok\u00e9m rozsahu po\u010dtu opakov\u00e1n\u00ed. To vlastn\u011b tak\u00e9 nep\u0159\u00edmo potvrzuje op\u011bt velmi kvalitn\u00ed pr\u00e1ce od Schoenfelda a kolektivu ze za\u010d\u00e1tku roku 2021, kter\u00e1 ale sp\u00ed\u0161e vzn\u00e1\u0161\u00ed v\u00edce ot\u00e1zek, ne\u017e d\u00e1v\u00e1 odpov\u011bd\u00ed. Za\u0159adit <strong>s\u00e9rie s&nbsp;vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed se zd\u00e1 b\u00fdt vhodn\u011bj\u0161\u00ed pro izolovan\u00e9 cviky,<\/strong> jako je tomu nap\u0159\u00edklad typicky u cvik\u016f na biceps nebo triceps. Naopak v&nbsp;p\u0159\u00edpad\u011b <strong>komplexn\u00edch v\u00edcekloubov\u00fdch cvik\u016f je lep\u0161\u00ed dr\u017eet se sp\u00ed\u0161e p\u0159i zemi (ni\u017e\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed)<\/strong> vzhledem k&nbsp;tomu, \u017ee takov\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/mrtvy-tah-jake-chyby-pri-nem-nejcasteji-delame-a-jak-se-jim-vyvarovat\/\" target=\"_blank\" aria-label=\"mrtv\u00e9 tahy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mrtv\u00e9 tahy<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\"d\u0159epy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159epy<\/a> v&nbsp;porovn\u00e1n\u00ed s&nbsp;izolovan\u00fdmi cviky daleko v\u00edce vy\u010derp\u00e1vaj\u00ed i neuromuskul\u00e1rn\u00ed syst\u00e9m, kter\u00fd rovn\u011b\u017e pot\u0159ebuje dostate\u010dn\u00fd prostor pro regeneraci. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span>&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\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg\" alt=\"Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro nab\u00edr\u00e1n\u00ed sval\u016f?\" class=\"wp-image-212598\" width=\"843\" height=\"562\" title=\"Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro nab\u00edr\u00e1n\u00ed sval\u016f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>V&nbsp;p\u0159\u00edpad\u011b tr\u00e9ninku s&nbsp;v\u011bt\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed v&nbsp;s\u00e9rii se zd\u00e1, \u017ee si vy\u017eaduje vynalo\u017een\u00ed v\u011bt\u0161\u00edho \u00fasil\u00ed a \u201enepohodl\u00ed\u201c, kv\u016fli kter\u00e9mu je mo\u017en\u00e9, \u017ee to sportovci vzdaj\u00ed je\u0161t\u011b p\u0159edt\u00edm, ne\u017e dos\u00e1hnou opravdov\u00e9ho svalov\u00e9ho selh\u00e1n\u00ed. Sami jste se ur\u010dit\u011b p\u0159istihli v&nbsp;situac\u00edch, kdy jste mysleli, \u017ee u\u017e nejste schopn\u00ed d\u00e1le pokra\u010dovat, ale je\u0161t\u011b jste v&nbsp;sob\u011b na\u0161li skrytou s\u00edlu a ud\u011blali p\u00e1r opakov\u00e1n\u00ed nav\u00edc. Celou z\u00e1le\u017eitost je\u0161t\u011b zamot\u00e1v\u00e1 pr\u00e1ce Santaniela a kolektivu, kter\u00e1 nena\u0161la \u017e\u00e1dn\u00fd benefit prov\u00e1d\u011bn\u00ed po\u010dtu opakov\u00e1n\u00ed do stavu svalov\u00e9ho selh\u00e1n\u00ed, co\u017e jen dokl\u00e1d\u00e1 fakt, \u017ee je zapot\u0159eb\u00ed se <strong>na tr\u00e9ninkov\u00fd pl\u00e1n koukat jako na celek, a nikoliv jen jako na \u201eod sebe odtr\u017een\u00e9 \u010d\u00e1sti\u201c.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V&nbsp;kontextu tr\u00e9ninkov\u00e9ho programu nejde v\u011bt\u0161inou jen o n\u00e1r\u016fst svalov\u00e9 hmoty, ale i svalov\u00e9 s\u00edly. Pro jej\u00ed rozvoj jsou typick\u00e1 zhruba <strong>2\u20133 opakov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed v&nbsp;podob\u011b 90\u201395 % 1RM<\/strong> (maxim\u00e1ln\u00ed zvednut\u00e1 v\u00e1ha s&nbsp;korektn\u00ed technikou pro jedno opakov\u00e1n\u00ed). Naopak <strong>vysok\u00e9 po\u010dty opakov\u00e1n\u00ed<\/strong> vyj\u00e1d\u0159en\u00e9 zhruba v\u00edce ne\u017e 15 opakov\u00e1n\u00edmi jsou zase nej\u010dast\u011bji pou\u017e\u00edv\u00e1ny k&nbsp;<strong>budov\u00e1n\u00ed svalov\u00e9 vytrvalosti.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve sv\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu tak m\u016f\u017eete vyu\u017e\u00edt \u0161irok\u00e9 spektrum opakov\u00e1n\u00ed cviku, ale m\u011bli byste zejm\u00e9na v\u011bd\u011bt, pro\u010d cvi\u010d\u00edte zrovna tak, jak cvi\u010d\u00edte, a p\u0159em\u00fd\u0161let, jestli je nap\u0159\u00edklad u tohoto cviku opravdu dobr\u00fdm n\u00e1padem cvi\u010dit 5, 10 nebo 20 opakov\u00e1n\u00ed s takto velkou z\u00e1t\u011b\u017e\u00ed. Pamatujte tak\u00e9 na to, \u017ee k \u00fapln\u00e9 <strong>regeneraci sval\u016f po silov\u00e9m zat\u00ed\u017een\u00ed doch\u00e1z\u00ed zhruba za 24\u201372 hodin.<\/strong> Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci se zd\u00e1 b\u00fdt vhodn\u00e9 procvi\u010dit jednu svalovou partii zhruba 2x t\u00fddn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"Kolik cvi\u010dit s\u00e9ri\u00ed a opakov\u00e1n\u00ed?\" class=\"wp-image-212611\" width=\"843\" height=\"562\" title=\"Kolik cvi\u010dit s\u00e9ri\u00ed a opakov\u00e1n\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-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=\"Nejcastejsi_myty_o_silovem_treninku_poctu_opakovani_v_serii_a_rustu_svalu\"><\/span>Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o silov\u00e9m tr\u00e9ninku, po\u010dtu opakov\u00e1n\u00ed v&nbsp;s\u00e9rii a r\u016fstu sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Zved\u00e1n\u00ed maxim\u00e1lek je nejlep\u0161\u00ed cestou ke svalov\u00e9mu r\u016fstu<\/h3>\n\n\n\n<p>\u010cas od \u010dasu se i vy sami ve sv\u00e9 obl\u00edben\u00e9 posilovn\u011b m\u016f\u017eete setkat s&nbsp;p\u0159\u00edpady, kdy se zejm\u00e9na mlad\u00ed kluci sna\u017e\u00ed ka\u017ed\u00fd tr\u00e9nink cvi\u010dit na hranici sv\u00fdch maxim\u00e1ln\u00edch mo\u017enost\u00ed. I kdy\u017e pomineme spr\u00e1vnou techniku cviku, kter\u00e1 zejm\u00e9na kv\u016fli zakulacen\u00fdm z\u00e1d\u016fm v podob\u011b napnut\u00e9ho luku p\u0159i mrtv\u00e9m tahu vol\u00e1 po probl\u00e9mech s&nbsp;plot\u00e9nkou, nem\u00e1 takov\u00e9 cvi\u010den\u00ed veskrze \u017e\u00e1dn\u00e9 opodstatn\u011bn\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po jednom opakov\u00e1n\u00ed v s\u00e9rii svaly moc nerostou<\/strong>, a nadm\u011brn\u011b se t\u00edm vy\u010derp\u00e1v\u00e1 tak\u00e9 nervov\u00e1 soustava, kter\u00e1 pak pot\u0159ebuje v\u00edce prostoru k&nbsp;regeneraci. Zkou\u0161en\u00ed maxim\u00e1lek (1RM) m\u00e1 sv\u00e9 m\u00edsto na za\u010d\u00e1tku a na konci tr\u00e9ninkov\u00e9ho cyklu, abyste zjistili, jak si vhodn\u011b nastavit tr\u00e9ninkovou z\u00e1t\u011b\u017e a kam jste se silov\u011b dok\u00e1zali za tr\u00e9ninkov\u00fd \u010das posunout. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" 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=\"36358,65239,67330,73135,80965\" ><\/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<h3 class=\"is-style-default wp-block-heading\">2. Ide\u00e1ln\u00ed je cvi\u010dit v&nbsp;rozmez\u00ed 8\u201312 opakov\u00e1n\u00ed, jinak to nem\u00e1 cenu<\/h3>\n\n\n\n<p>Jak u\u017e jsme si \u0159ekli v\u00fd\u0161e, svaly k&nbsp;r\u016fstu dok\u00e1\u017eeme stimulovat za pou\u017eit\u00ed \u0161irok\u00e9ho spektra opakov\u00e1n\u00ed a nutn\u011b to nemus\u00ed b\u00fdt tradi\u010dn\u011b kulturisticky doporu\u010dovan\u00fdch 8\u201312 opakov\u00e1n\u00ed v s\u00e9rii. Nejd\u016fle\u017eit\u011bj\u0161\u00ed je <strong>pou\u017eit\u00ed z\u00e1t\u011b\u017ee, se&nbsp;kterou byste m\u011bli m\u00edt v&nbsp;rezerv\u011b zhruba 1\u20133 opakov\u00e1n\u00ed.<\/strong> S\u00e9rie, u kter\u00fdch chcete aplikovat v\u011bt\u0161\u00ed po\u010det opakov\u00e1n\u00ed v&nbsp;bl\u00edzkosti svalov\u00e9ho selh\u00e1n\u00ed, si nechte na posledn\u00ed s\u00e9rii cviku. Jako v\u00fdhodn\u00e9 \u0159e\u0161en\u00ed se jejich pou\u017eit\u00ed jev\u00ed zejm\u00e9na v p\u0159\u00edpad\u011b izolovan\u00fdch cvik\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20139]<\/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\">3. Svaly rostou jen ze zved\u00e1n\u00ed \u017eeleza&nbsp;&nbsp;<\/h3>\n\n\n\n<p>Sta\u010d\u00ed se rozhl\u00e9dnout po sportovn\u00edch discipl\u00edn\u00e1ch a uvid\u00edte \u0159adu sportovc\u016f, kte\u0159\u00ed doc\u00edlili svalov\u00e9 hypertrofie d\u00edky povaze sv\u00e9 sportovn\u00ed discipl\u00edny. Nemus\u00edme chodit daleko a m\u016f\u017eeme si v\u0161imnout, \u017ee <strong>sprintersk\u00fd nebo vysoce intenzivn\u00ed tr\u00e9nink dr\u00e1hov\u00fdch cyklist\u016f rovn\u011b\u017e stimuluje r\u016fst sval\u016f.<\/strong> Samoz\u0159ejm\u011b, \u017ee v&nbsp;programu t\u011bchto sportovc\u016f je i silov\u00fd program, ale dostate\u010dn\u011b intenzivn\u00edho r\u016fstov\u00e9ho impulsu lze doc\u00edlit i vysoce intenzivn\u00edm tr\u00e9ninkem. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg\" alt=\"M\u016f\u017eou r\u016fst svaly i po sprintersk\u00e9m nebo HIIT tr\u00e9ninku?\" class=\"wp-image-212624\" width=\"843\" height=\"562\" title=\"M\u016f\u017eou r\u016fst svaly i po sprintersk\u00e9m nebo HIIT tr\u00e9ninku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Vysok\u00fd po\u010det opakov\u00e1n\u00ed nejl\u00e9pe vyr\u00fdsuje svaly<\/h3>\n\n\n\n<p><strong>Co vlastn\u011b znamen\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/8-zarucenych-tipu-na-rysovani-svalove-hmoty\/\" target=\"_blank\" aria-label=\"vyr\u00fdsovat svaly? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vyr\u00fdsovat svaly?<\/a><\/strong> Pro v\u011bt\u0161inu lid\u00ed to p\u0159edstavuje <strong>zbaven\u00ed se podko\u017en\u00edho tuku a udr\u017een\u00ed nebo zv\u011bt\u0161en\u00ed svalov\u00e9 hmoty.<\/strong> Z&nbsp;tohoto pohledu je op\u011bt vhodn\u00e9 pou\u017e\u00edt \u0161irok\u00e9 rozmez\u00ed opakov\u00e1n\u00ed cviku s&nbsp;p\u0159ibl\u00ed\u017een\u00edm se svalov\u00e9mu selh\u00e1n\u00ed. V z\u00e1sob\u011b m\u016f\u017eete m\u00edt a\u017e 3 rezervn\u00ed opakov\u00e1n\u00ed. Obecn\u011b m\u016f\u017ee b\u00fdt <strong>lep\u0161\u00ed takto odcvi\u010dit \u010dasto doporu\u010dovan\u00fdch 8\u201312 opakov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed v&nbsp;podob\u011b 60\u201375 % sv\u00e9 maxim\u00e1lky<\/strong> v&nbsp;dan\u00e9m cviku ne\u017e se sna\u017eit dostat s&nbsp;lehkou jednoru\u010dkou nebo odporovou gumou k&nbsp;bl\u00edzkosti svalov\u00e9mu selh\u00e1n\u00ed. P\u0159i redukci tukov\u00e9 tk\u00e1n\u011b je d\u016fle\u017eit\u00e9 tr\u00e9novat dostate\u010dn\u011b tvrd\u011b pro udr\u017een\u00ed co nejv\u011bt\u0161\u00edho mno\u017estv\u00ed sval\u016f a m\u00edt <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\"vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek<\/a> s&nbsp;dostate\u010dn\u00fdm mno\u017estv\u00edm <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"b\u00edlkovin  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin <\/a>vzhledem ke sv\u00fdm pot\u0159eb\u00e1m. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]&nbsp;<\/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\">5. No jo, ale kdy\u017e to nebol\u00ed, tak to nebyl p\u0159ece po\u0159\u00e1dn\u00fd tr\u00e9nink<\/h3>\n\n\n\n<p><a aria-label=\"Bolest sval\u016f po tr\u00e9ninku neboli DOMS (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/je-pravda-ze-po-namozenych-svalech-rostou-svaly-rychleji\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest sval\u016f po tr\u00e9ninku neboli DOMS<\/strong><\/a> (Delayed Onset Muscle Soreness) je s&nbsp;nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed zp\u016fsobena po\u0161kozen\u00edm sval\u016f samotn\u00fdm tr\u00e9ninkem. Typicky se objevuje 24\u201372 hodin po tr\u00e9ninku. Sami jist\u011b v\u00edte, \u017ee <strong>po t\u011b\u017ek\u00fdch d\u0159epech je nejv\u011bt\u0161\u00ed probl\u00e9m sej\u00edt schody zhruba 2.\u20133. den po samotn\u00e9m tr\u00e9ninku.<\/strong> Jen\u017ee se zd\u00e1, \u017ee svalov\u00e9 po\u0161kozen\u00ed nen\u00ed pro svalov\u00fd r\u016fst vylo\u017een\u011b nutnou z\u00e1le\u017eitost\u00ed a vzhledem k&nbsp;r\u016fstu sval\u016f lze tr\u00e9novat i bez svalov\u00e9 bolesti. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zejm\u00e9na n\u00e1vraty k&nbsp;tr\u00e9ninku po del\u0161\u00ed pauze nebo po zran\u011bn\u00ed nevyhnuteln\u011b bol\u00ed, ale postupem \u010dasu s&nbsp;n\u00e1r\u016fstem kondice a cel\u00e9 kask\u00e1dy adapta\u010dn\u00edch zm\u011bn m\u016f\u017eete opravdu efektivn\u011b tr\u00e9novat i bez svalov\u00e9 bolesti. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1, co j\u00edst a jak cvi\u010dit pro efektivn\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\"Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly? (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/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\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg\" alt=\"Jak vyr\u00fdsovat svaly?\" class=\"wp-image-212637\" width=\"843\" height=\"563\" title=\"Jak vyr\u00fdsovat svaly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-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=\"Kolik_opakovani_cviku_je_nejlepsi_cvicit_pro_hubnuti\"><\/span>Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpov\u011b\u010f na tuto ot\u00e1zku je tak trochu skryt\u00e1 v&nbsp;p\u0159edchoz\u00edch \u0159\u00e1dc\u00edch, tak si na ni poj\u010fme p\u011bkn\u011b posv\u00edtit. Z\u00e1kladem \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed je j\u00eddeln\u00ed\u010dek, kter\u00fd respektuje <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\"kalorick\u00fd deficit, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit,<\/a><\/strong> p\u0159es to nejede vlak.&nbsp;D\u00e1le je pot\u0159ebn\u00e9 m\u00edt tak\u00e9 kvalitn\u00ed <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\"tr\u00e9ninkov\u00fd pl\u00e1n, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00fd pl\u00e1n,<\/a> kter\u00fd v\u00e1m pom\u016f\u017ee udr\u017eet co nejv\u011bt\u0161\u00ed mno\u017estv\u00ed svalov\u00e9 hmoty,<\/strong> a naopak podpo\u0159\u00ed zbavov\u00e1n\u00ed se tukov\u00e9 tk\u00e1n\u011b.&nbsp;&nbsp;&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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">\u010c\u00edm je d\u00e1n energetick\u00fd v\u00fddej b\u011bhem tr\u00e9ninku?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg\" alt=\"Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro hubnut\u00ed?\" class=\"wp-image-212562\" title=\"Kolik opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit pro hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>D\u00e9lka tr\u00e9ninku<\/strong> m\u00e1 p\u0159\u00edm\u00fd vliv na mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed. Ale je zapot\u0159eb\u00ed d\u00edvat se na tr\u00e9ninkem aktivn\u011b str\u00e1ven\u00fd \u010das, post\u00e1v\u00e1n\u00ed a kec\u00e1n\u00ed u barov\u00e9ho pultu toho za v\u00e1s moc nesp\u00e1l\u00ed.&nbsp;<\/li><li><strong>Intenzitu tr\u00e9ninku<\/strong> lze pro na\u0161e pot\u0159eby ch\u00e1pat pomoc\u00ed tepov\u00e9 frekvence. \u010c\u00edm je tr\u00e9nink intenzivn\u011bj\u0161\u00ed, t\u00edm m\u00e1te tepovou frekvenci v\u011bt\u0161\u00ed a spalujete i v\u00edce energie.&nbsp;&nbsp;<\/li><li><strong>T\u011blesn\u00e1 hmotnost<\/strong> ovliv\u0148uje energetick\u00fd v\u00fddej sm\u011brem nahoru i dol\u016f. \u010c\u00edm je v\u011bt\u0161\u00ed, t\u00edm v\u011bt\u0161\u00ed tak\u00e9 bude energetick\u00fd v\u00fddej. Jistou roli zde hraje i t\u011blesn\u00e9 slo\u017een\u00ed, kdy v\u00edce svalov\u00e9 hmoty sp\u00e1l\u00ed p\u0159i pohybu v\u00edce energie ne\u017e tukov\u00e1 tk\u00e1\u0148.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro udr\u017een\u00ed sval\u016f b\u011bhem hubnut\u00ed je kl\u00ed\u010dov\u00e9 dostate\u010dn\u011b zat\u011b\u017eovat svaly n\u00e1ro\u010dn\u00fdm silov\u00fdm tr\u00e9ninkem a db\u00e1t na <strong>zv\u00fd\u0161en\u00fd p\u0159\u00edjem b\u00edlkovin<\/strong> zejm\u00e9na v&nbsp;okol\u00ed tr\u00e9ninku, kdy tato kombinace dok\u00e1\u017ee dostate\u010dn\u011b stimulovat novotvorbu svalov\u00fdch b\u00edlkovin (MPS \u2013 muscle protein synthesis). <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201316]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie Longlanda a kolektivu dokonce uk\u00e1zala, \u017ee <strong>je mo\u017en\u00e9 nabrat svaly i v&nbsp;pom\u011brn\u011b vysok\u00e9m kalorick\u00e9m deficitu<\/strong> (40% redukce kalori\u00ed ve srovn\u00e1n\u00ed s&nbsp;po\u017eadavky organismu) v&nbsp;souvislosti se silov\u00fdm tr\u00e9ninkem a vysok\u00fdm p\u0159\u00edjmem b\u00edlkovin v&nbsp;podob\u011b <strong>2,4 gram\u016f<\/strong> na kilogram t\u011blesn\u00e9 hmotnosti. Jedinci s&nbsp;t\u00edmto vy\u0161\u0161\u00edm p\u0159\u00edjmem b\u00edlkovin ve studii <strong>zhubli necel\u00fdch 5 kilogram\u016f tukov\u00e9 tk\u00e1n\u011b, a naopak v&nbsp;pr\u016fm\u011bru nabrali 1,2 kilogram\u016f svalov\u00e9 hmoty.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201316]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nejcastejsi_myty_o_silovem_treninku_poctu_opakovani_v_serii_a_hubnuti\"><\/span>Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o silov\u00e9m tr\u00e9ninku, po\u010dtu opakov\u00e1n\u00ed v&nbsp;s\u00e9rii a hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. P\u0159i hubnut\u00ed je nejlep\u0161\u00ed cvi\u010dit vysok\u00fd po\u010det opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Silov\u00fd tr\u00e9nink p\u0159i hubnut\u00ed by m\u011bl spole\u010dn\u011b se zv\u00fd\u0161en\u00fdm p\u0159\u00edjmem b\u00edlkovin p\u0159isp\u00edvat k udr\u017een\u00ed a mo\u017en\u00e1 i zv\u011bt\u0161en\u00ed svalov\u00e9 hmoty. Za kl\u00ed\u010dovou prom\u011bnnou svalov\u00e9 hypertrofie je pova\u017eov\u00e1na <strong>mechanick\u00e1 tenze<\/strong> v podob\u011b neust\u00e1le se zvy\u0161uj\u00edc\u00ed z\u00e1t\u011b\u017ee na \u010dince. To je rovn\u011b\u017e jednou z podm\u00ednek progresivn\u00edho p\u0159et\u00ed\u017een\u00ed, kter\u00e9 je nutn\u00e9 k posouv\u00e1n\u00ed hranic a neust\u00e1l\u00e9mu zlep\u0161ov\u00e1n\u00ed. D\u00edky tomu tak m\u016f\u017eeme usuzovat, \u017ee <strong>nejvhodn\u011bj\u0161\u00ed strategi\u00ed je zam\u011b\u0159it se na kombinaci 4\u20136 opakov\u00e1n\u00ed se zhruba 80\u201385 % 1RM a 8\u201312 opakov\u00e1n\u00ed s 60\u201375 % 1RM.<\/strong> Pom\u016f\u017eete si tak k udr\u017een\u00ed svalov\u00e9 s\u00edly i svalov\u00e9 hmoty. K maximalizaci svalov\u00e9 proteosynt\u00e9zy po tr\u00e9ninku <strong>je vhodn\u00e9 p\u0159ijmout zhruba 30gramovou d\u00e1vku <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00e9ho proteinu.<\/a><\/strong> Po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku cel\u00e9ho t\u011bla to m\u016f\u017ee b\u00fdt i 40 gram\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysok\u00fd po\u010det opakov\u00e1n\u00ed je op\u011bt vhodn\u00e9 pou\u017e\u00edt maxim\u00e1ln\u011b u izolovan\u00fdch cvik\u016f, nebo se t\u00e9to strategii vyhnout a <strong>hubnut\u00ed podpo\u0159it zv\u011bt\u0161en\u00edm energetick\u00e9ho v\u00fddeje za pomoci v\u011bt\u0161\u00ed aktivity b\u011bhem dne<\/strong> a p\u0159irozen\u00e9ho pohybu v&nbsp;podob\u011b NEAT.&nbsp;Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00fd vliv m\u00e1 \u00farove\u0148 b\u011b\u017en\u00e9 denn\u00ed aktivity na hubnut\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\"Co je p\u0159i hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Co je p\u0159i hubnut\u00ed nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/a>&nbsp;<\/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\">2. \u017deny mus\u00ed cvi\u010dit jinak ne\u017e mu\u017ei<\/h3>\n\n\n\n<p><strong>Long story short: \u201eNe, nemus\u00ed.\u201c<\/strong> Nastaven\u00ed silov\u00e9ho tr\u00e9ninku se odv\u00edj\u00ed od c\u00edl\u016f sportovce a p\u0159\u00edpadn\u011b po\u017eadovan\u00fdch specifick\u00fdch adaptac\u00ed vzhledem k&nbsp;dal\u0161\u00edmu sportu. <strong>Pro v\u011bt\u0161inu \u017een, kter\u00e9 cvi\u010d\u00ed proto, aby se c\u00edtily ve sv\u00e9m t\u011ble dob\u0159e, plat\u00ed podobn\u00e9 obecn\u00e9 sch\u00e9ma jako pro mu\u017ee.<\/strong> Jedin\u00fdm rozd\u00edlem m\u016f\u017ee b\u00fdt zpevn\u011bn\u00ed a zv\u011bt\u0161en\u00ed svalov\u00e9 hmoty v&nbsp;odli\u0161n\u00fdch svalov\u00fdch parti\u00edch. Zat\u00edmco mu\u017ei se p\u0159edev\u0161\u00edm zam\u011b\u0159uj\u00ed na hrudn\u00edk, z\u00e1da a ruce, \u017eeny svou pozornost naopak sm\u011b\u0159uj\u00ed na nohy, h\u00fd\u017ed\u011b a b\u0159icho. To ale re\u00e1ln\u011b znamen\u00e1 p\u0159id\u00e1n\u00ed a ubr\u00e1n\u00ed c\u00edlen\u00fdch cvik\u016f v&nbsp;r\u00e1mci komplexn\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Holky, nebojte se zvedat t\u011b\u017ek\u00e9 v\u00e1hy, budete p\u0159ekvapen\u00e9, co v\u0161echno zvl\u00e1dnete!<\/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\">3. \u017deny by m\u011bly cvi\u010dit s&nbsp;men\u0161\u00ed z\u00e1t\u011b\u017e\u00ed a v\u00edce opakov\u00e1n\u00edmi ne\u017e mu\u017ei<\/h3>\n\n\n\n<p>Jak vypl\u00fdv\u00e1 z&nbsp;p\u0159edchoz\u00edho bodu, <strong>\u017eeny by nem\u011bly cvi\u010dit jinak ne\u017e mu\u017ei.<\/strong> Je sice pravda, \u017ee \u017eeny maj\u00ed obecn\u011b v&nbsp;porovn\u00e1n\u00ed s&nbsp;mu\u017ei men\u0161\u00ed s\u00edlu, a proto se bude nastaven\u00ed jejich tr\u00e9ninkov\u00e9ho pl\u00e1nu \u0159\u00eddit aktu\u00e1ln\u00edmi maxim\u00e1ln\u00edmi silov\u00fdmi mo\u017enostmi, kter\u00e9 budou men\u0161\u00ed v&nbsp;porovn\u00e1n\u00ed s&nbsp;mu\u017ei. Jedin\u00fdm rozd\u00edlem ale bude pouze jin\u00e1 v\u00e1ha na \u010dince. <strong>Obecn\u011b doporu\u010den\u00fd po\u010det opakov\u00e1n\u00ed cviku je stejn\u00fd.<\/strong> Zpevn\u011bn\u00ed t\u011bla jednodu\u0161e p\u0159edstavuje ztr\u00e1tu t\u011blesn\u00e9ho tuku a n\u00e1r\u016fst svalov\u00e9 hmoty v&nbsp;c\u00edlen\u00fdch parti\u00edch.&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\/2021\/01\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Je nejlep\u0161\u00ed p\u0159i hubnut\u00ed cvi\u010dit vysok\u00fd po\u010det opakov\u00e1n\u00ed?\" class=\"wp-image-212650\" width=\"843\" height=\"562\" title=\"Je nejlep\u0161\u00ed p\u0159i hubnut\u00ed cvi\u010dit vysok\u00fd po\u010det opakov\u00e1n\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Ze zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah budou \u017eeny vypadat jako \u017eensk\u00e1 verze Arnolda<\/h3>\n\n\n\n<p>Obava \u017een, \u017ee kv\u016fli zved\u00e1n\u00ed \u010dinek budou vypadat jako \u017eensk\u00e1 verze Arnolda Schwarzeneggera nebo Ronnieho Colemana, je neopodstatn\u011bn\u00e1. <strong>\u017deny obecn\u011b nemaj\u00ed p\u0159edpoklady k&nbsp;takov\u00e9mu r\u016fstu svalov\u00e9 hmoty jako mu\u017ei<\/strong> i d\u00edky odli\u0161n\u00e9mu hormon\u00e1ln\u00edmu prost\u0159ed\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e, mil\u00e9 holky, za\u010dnete zvedat \u017eelezo, m\u016f\u017eete re\u00e1ln\u011b o\u010dek\u00e1vat, \u017ee v\u00e1m narostou svaly, ale bude jich daleko m\u00e9n\u011b, ne\u017e si pr\u00e1v\u011b p\u0159edstavujete ve sv\u00e9 hlav\u011b, zbav\u00edte se podko\u017en\u00edho tuku, celkov\u011b si zpevn\u00edte postavu, zvednete si sebev\u011bdom\u00ed a m\u016f\u017eete se ve sv\u00e9m t\u011ble c\u00edtit daleko l\u00e9pe.&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>Silov\u00fd tr\u00e9nink je v&nbsp;podstat\u011b takov\u00e1 socha\u0159ina.<\/strong> Ka\u017ed\u00fd m\u00e1me sv\u00e9 t\u011blo, kter\u00e9 m\u016f\u017eeme silov\u00fdm tr\u00e9ninkem v&nbsp;r\u00e1mci mo\u017enost\u00ed zm\u011bnit podle na\u0161ich p\u0159\u00e1n\u00ed.&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\">5. B\u011bhem cvi\u010den\u00ed a hubnut\u00ed je zapot\u0159eb\u00ed se co nejv\u00edce zpotit, a proto je nutn\u00e9 d\u011blat velk\u00fd po\u010det opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Pocen\u00ed je p\u0159irozen\u00fd ochlazovac\u00ed mechanismus, kter\u00fdm se t\u011blo zbavuje p\u0159ebyte\u010dn\u00e9ho tepla, kter\u00e9 vyr\u00e1b\u011bj\u00ed pr\u00e1v\u011b svaly b\u011bhem sportovn\u00ed aktivity. Pocen\u00ed je samo o sob\u011b velmi individu\u00e1ln\u00ed a <strong>nem\u00e1 prakticky nic spole\u010dn\u00e9ho s&nbsp;efektivn\u011bj\u0161\u00edm hubnut\u00edm.<\/strong> Proto nen\u00ed zapot\u0159eb\u00ed cvi\u010dit nesmysln\u011b vysok\u00e9 mno\u017estv\u00ed opakov\u00e1n\u00ed cviku jen proto, abyste se v\u00edce zpotili, ani nosit extra vrstvy oble\u010den\u00ed nav\u00edc. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak nepom\u016f\u017ee omot\u00e1vat si b\u0159icho f\u00f3li\u00ed a doufat, \u017ee to p\u0159i cvi\u010den\u00ed tis\u00edc\u016f sklapova\u010dek pom\u016f\u017ee s&nbsp;hubnut\u00edm b\u0159icha. Nepom\u016f\u017ee.&nbsp;Pokud se chcete o hubnut\u00ed b\u0159icha dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\"Sklapova\u010dky a sedy-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sklapova\u010dky a sedy-lehy: Pro\u010d v\u00e1m nepom\u016f\u017eou zhubnout b\u0159icho?<\/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=\"Jaky_pocet_opakovani_a_s_jakou_zatezi_na_cince_je_vhodne_cvicit\"><\/span>Jak\u00fd po\u010det opakov\u00e1n\u00ed a s jakou z\u00e1t\u011b\u017e\u00ed na \u010dince je vhodn\u00e9 cvi\u010dit? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>prim\u00e1rn\u00ed c\u00edl<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>po\u010det opakov\u00e1n\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>z\u00e1t\u011b\u017e<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>R\u016fst s\u00edly<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2\u20136<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>80\u201395 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zlep\u0161en\u00ed svalov\u00e9 vytrvalosti<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>15+<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>pod 50 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>R\u016fst svalov\u00e9 hmoty&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>8\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201375 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>R\u016fst svalov\u00e9 hmoty*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>bl\u00edzko svalov\u00e9ho selh\u00e1n\u00ed<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hubnut\u00ed a udr\u017een\u00ed sval\u016f<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4\u201312<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>60\u201385 % 1RM<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hubnut\u00ed a udr\u017een\u00ed sval\u016f*<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6\u201330<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>bl\u00edzko svalov\u00e9ho selh\u00e1n\u00ed<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*v\u011bt\u0161\u00ed po\u010det opakov\u00e1n\u00ed je vhodn\u00e9 pou\u017e\u00edt u posledn\u00ed s\u00e9rie cviku nebo v p\u0159\u00edpad\u011b procvi\u010den\u00ed izolovan\u00fdch svalov\u00fdch parti\u00ed&nbsp;<\/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_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>Po\u010det opakov\u00e1n\u00ed v&nbsp;s\u00e9rii je d\u016fle\u017eit\u00e1 tr\u00e9ninkov\u00e1 prom\u011bnn\u00e1, nad kterou ale nen\u00ed zapot\u0159eb\u00ed extr\u00e9mn\u011b p\u0159em\u00fd\u0161let a l\u00e1mat si s&nbsp;n\u00ed hlavu jako s&nbsp;os\u00eddlov\u00e1n\u00edm vesm\u00edru. <strong>Kdy\u017e budete v&nbsp;tr\u00e9ninku pou\u017e\u00edvat \u0161irok\u00e9 rozmez\u00ed opakov\u00e1n\u00ed v&nbsp;bl\u00edzkosti svalov\u00e9ho selh\u00e1n\u00ed, pravd\u011bpodobn\u011b neud\u011bl\u00e1te chybu.<\/strong> P\u0159i t\u011b\u017ek\u00fdch v\u00edcekloubov\u00fdch z\u00e1kladn\u00edch cvic\u00edch, jako je d\u0159ep nebo mrtv\u00fd tah, je vzhledem k&nbsp;r\u016fstu sval\u016f i jejich udr\u017een\u00ed b\u011bhem diety vhodn\u00e9 se zam\u011b\u0159it na t\u011b\u017e\u0161\u00ed s\u00e9rie v rozsahu zhruba 4\u201312 opakov\u00e1n\u00ed se z\u00e1t\u011b\u017e\u00ed na \u00farovn\u00ed 60\u201385 % 1RM. S\u00e9rie s&nbsp;vysok\u00fdm po\u010dtem opakov\u00e1n\u00ed si nechte rad\u011bji na posledn\u00ed s\u00e9rii izolovan\u00fdch cvik\u016f, kdy je\u0161t\u011b prohloub\u00edte metabolick\u00fd stres.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>I b\u011bhem hubnut\u00ed je neopodstatn\u011bn\u00e9 cvi\u010dit velk\u00fd po\u010det opakov\u00e1n\u00ed.<\/strong> Organismu je zapot\u0159eb\u00ed d\u00e1t dostate\u010dn\u011b velk\u00fd tr\u00e9ninkov\u00fd impulz k&nbsp;tomu, \u017ee svaly pot\u0159ebujete a nem\u00e1 se jich zbavovat. Se zv\u011bt\u0161en\u00edm tohoto impulzu v\u00e1m pom\u016f\u017ee dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, zejm\u00e9na pak syrov\u00e1tkov\u00e9ho proteinu po tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak\u00fd po\u010det opakov\u00e1n\u00ed v&nbsp;s\u00e9rii je tedy nejlep\u0161\u00ed?<\/strong> Na to by neodpov\u011bd\u011bl ani Tom Cruise v&nbsp;dal\u0161\u00edm d\u00edle Mission Impossible. Pro co nejefektivn\u011bj\u0161\u00ed nab\u00edr\u00e1n\u00ed a udr\u017een\u00ed sval\u016f b\u011bhem diety volte s\u00e9rie s \u0161irok\u00fdm rozmez\u00edm po\u010dtu opakov\u00e1n\u00ed v&nbsp;bl\u00edzkosti svalov\u00e9ho selh\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A jak\u00fd po\u010det opakov\u00e1n\u00ed je nejlep\u0161\u00ed podle v\u00e1s? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti, rady a tipy. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tele dozv\u011bd\u011bli, \u017ee b\u011bhem hubnut\u00ed nen\u00ed nutn\u00e9 cvi\u010dit vysok\u00fd po\u010det opakov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak rostou svaly a jak\u00fd po\u010det opakov\u00e1n\u00ed cviku je nejlep\u0161\u00ed cvi\u010dit? V \u010dl\u00e1nku v\u00e1m porad\u00edme, co je nejlep\u0161\u00ed pro r\u016fst sval\u016f nebo hubnut\u00ed.<\/p>\n","protected":false},"author":65,"featured_media":212523,"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":[29],"tags":[6369,6453,7185,7257],"filter_section":[],"filter_attribute":[13025],"class_list":{"0":"post-212493","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-hubnuti","9":"tag-cviceni","10":"tag-rust-svalove-hmoty","11":"tag-silovy-trenink","12":"filter_attribute-treningove-chyby-a-tipy","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kolik opakov\u00e1n\u00ed cviku cvi\u010dit pro nabr\u00e1n\u00ed sval\u016f, rychl\u00e9 hubnut\u00ed nebo spalov\u00e1n\u00ed tuk\u016f a vyr\u00fdsov\u00e1n\u00ed sval\u016f. Mus\u00ed \u017eeny cvi\u010dit jinak ne\u017e mu\u017ei?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kolik opakov\u00e1n\u00ed cviku cvi\u010dit pro nabr\u00e1n\u00ed sval\u016f, rychl\u00e9 hubnut\u00ed nebo spalov\u00e1n\u00ed tuk\u016f a vyr\u00fdsov\u00e1n\u00ed sval\u016f. Mus\u00ed \u017eeny cvi\u010dit jinak ne\u017e mu\u017ei?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-27T07:10:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-09-21T20:57:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?\",\"datePublished\":\"2021-01-27T07:10:00+00:00\",\"dateModified\":\"2021-09-21T20:57:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\"},\"wordCount\":3836,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png\",\"keywords\":[\"hubnut\u00ed\",\"cvi\u010den\u00ed\",\"r\u016fst svalov\u00e9 hmoty\",\"silov\u00fd tr\u00e9nink\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\",\"name\":\"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png\",\"datePublished\":\"2021-01-27T07:10:00+00:00\",\"dateModified\":\"2021-09-21T20:57:15+00:00\",\"description\":\"Kolik opakov\u00e1n\u00ed cviku cvi\u010dit pro nabr\u00e1n\u00ed sval\u016f, rychl\u00e9 hubnut\u00ed nebo spalov\u00e1n\u00ed tuk\u016f a vyr\u00fdsov\u00e1n\u00ed sval\u016f. Mus\u00ed \u017eeny cvi\u010dit jinak ne\u017e mu\u017ei?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png\",\"width\":1200,\"height\":628,\"caption\":\"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\",\"name\":\"Ond\u0159ej Klein\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"caption\":\"Ond\u0159ej Klein\"},\"description\":\"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.\",\"sameAs\":[\"https:\/\/ondrej-klein.cz\/\",\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly? - GymBeam Blog","description":"Kolik opakov\u00e1n\u00ed cviku cvi\u010dit pro nabr\u00e1n\u00ed sval\u016f, rychl\u00e9 hubnut\u00ed nebo spalov\u00e1n\u00ed tuk\u016f a vyr\u00fdsov\u00e1n\u00ed sval\u016f. Mus\u00ed \u017eeny cvi\u010dit jinak ne\u017e mu\u017ei?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/","og_type":"article","og_title":"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly? - GymBeam Blog","og_description":"Kolik opakov\u00e1n\u00ed cviku cvi\u010dit pro nabr\u00e1n\u00ed sval\u016f, rychl\u00e9 hubnut\u00ed nebo spalov\u00e1n\u00ed tuk\u016f a vyr\u00fdsov\u00e1n\u00ed sval\u016f. Mus\u00ed \u017eeny cvi\u010dit jinak ne\u017e mu\u017ei?","og_url":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/","og_site_name":"GymBeam Blog","article_author":"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/","article_published_time":"2021-01-27T07:10:00+00:00","article_modified_time":"2021-09-21T20:57:15+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png","type":"image\/png"}],"author":"Ond\u0159ej Klein","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ond\u0159ej Klein","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/"},"author":{"name":"Ond\u0159ej Klein","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5"},"headline":"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?","datePublished":"2021-01-27T07:10:00+00:00","dateModified":"2021-09-21T20:57:15+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/"},"wordCount":3836,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png","keywords":["hubnut\u00ed","cvi\u010den\u00ed","r\u016fst svalov\u00e9 hmoty","silov\u00fd tr\u00e9nink"],"articleSection":["Cviky a tr\u00e9ninky"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/","url":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/","name":"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png","datePublished":"2021-01-27T07:10:00+00:00","dateModified":"2021-09-21T20:57:15+00:00","description":"Kolik opakov\u00e1n\u00ed cviku cvi\u010dit pro nabr\u00e1n\u00ed sval\u016f, rychl\u00e9 hubnut\u00ed nebo spalov\u00e1n\u00ed tuk\u016f a vyr\u00fdsov\u00e1n\u00ed sval\u016f. Mus\u00ed \u017eeny cvi\u010dit jinak ne\u017e mu\u017ei?","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/FB_KolikOpakovaniProHubnutiNeboRustSvalu.png","width":1200,"height":628,"caption":"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5","name":"Ond\u0159ej Klein","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","caption":"Ond\u0159ej Klein"},"description":"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/212493","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=212493"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/212493\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/212523"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=212493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=212493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=212493"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=212493"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=212493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}