{"id":213300,"date":"2021-01-27T11:45:00","date_gmt":"2021-01-27T10:45:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=213300"},"modified":"2025-05-05T12:12:40","modified_gmt":"2025-05-05T10:12:40","slug":"kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/","title":{"rendered":"Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#Kolko_opakovani_cviku_je_najlepsie_cvicit_pre_naberanie_svalov\" title=\"Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre naberanie svalov?\">Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre naberanie svalov?<\/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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#3_mechanizmy_svaloveho_rastu\" title=\"3 mechanizmy svalov\u00e9ho rastu:\">3 mechanizmy svalov\u00e9ho rastu:<\/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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#Pre_co_najefektivnejsie_a_najrychlejsie_naberanie_svalov_volte_serie_so_sirokym_rozmedzim_opakovani\" title=\"Pre \u010do najefekt\u00edvnej\u0161ie a najr\u00fdchlej\u0161ie naberanie svalov vo\u013ete s\u00e9rie so \u0161irok\u00fdm rozmedz\u00edm opakovan\u00ed\">Pre \u010do najefekt\u00edvnej\u0161ie a najr\u00fdchlej\u0161ie naberanie svalov vo\u013ete s\u00e9rie so \u0161irok\u00fdm rozmedz\u00edm opakovan\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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#Najcastejsie_myty_o_pocte_opakovani_v_serii_a_raste_svalov\" title=\"Naj\u010dastej\u0161ie m\u00fdty o po\u010dte opakovan\u00ed v s\u00e9rii a raste svalov\">Naj\u010dastej\u0161ie m\u00fdty o po\u010dte opakovan\u00ed v s\u00e9rii a raste svalov<\/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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#Kolko_opakovani_cviku_je_najlepsie_cvicit_pre_chudnutie\" title=\"Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre chudnutie?\">Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre chudnutie?<\/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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#Najcastejsie_myty_o_silovom_treningu_pocte_opakovani_v_serii_a_chudnuti\" title=\"Naj\u010dastej\u0161ie m\u00fdty o silovom tr\u00e9ningu, po\u010dte opakovan\u00ed v s\u00e9ri\u00ed a chudnut\u00ed\">Naj\u010dastej\u0161ie m\u00fdty o silovom tr\u00e9ningu, po\u010dte opakovan\u00ed v s\u00e9ri\u00ed a chudnut\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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#Aky_pocet_opakovani_a_s_akou_zatazou_na_cinke_je_vhodne_cvicit\" title=\"Ak\u00fd po\u010det opakovan\u00ed a s akou z\u00e1\u0165a\u017eou na \u010dinke je vhodn\u00e9 cvi\u010di\u0165?\">Ak\u00fd po\u010det opakovan\u00ed a s akou z\u00e1\u0165a\u017eou na \u010dinke je vhodn\u00e9 cvi\u010di\u0165?<\/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.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><em>\u201eKamo\u0161, dobr\u00e1 forma, ko\u013eko opakovan\u00ed rob\u00ed\u0161? No Maru\u0161, tebe to fakt sekne, aby si takto schudla, cvi\u010dila si ve\u013ek\u00fd po\u010det opakovan\u00ed ka\u017ed\u00e9ho cviku, ako sa v\u0161ade p\u00ed\u0161e a odpor\u00fa\u010da?\u201c&nbsp;<\/em>\u010co sa d\u00e1 robi\u0165, snahu o&nbsp;napodob\u0148ovanie \u00faspe\u0161n\u00fdch vzorov m\u00e1me tak nejak v\u0161etci v&nbsp;krvi a&nbsp;prirodzene sa sna\u017e\u00edme h\u013eada\u0165 najefekt\u00edvnej\u0161ie met\u00f3dy na rast svalov, chudnutie alebo zlep\u0161enie telesnej kond\u00edcie. Potom je ale ve\u013emi \u013eahk\u00e9 sk\u00fa\u0161a\u0165 v\u00fd\u017eivov\u00fd a tr\u00e9ningov\u00fd pl\u00e1n od niekoho, komu sa pr\u00e1ve podarilo dosiahnu\u0165 v\u00e1\u0161 cie\u013e. Len\u017ee to,&nbsp;<strong>\u010do plat\u00ed na jedn\u00e9ho, v\u00f4bec nemus\u00ed plati\u0165 na v\u00e1s,<\/strong>&nbsp;a u\u017e v\u00f4bec to nemus\u00ed by\u0165 zmyslupln\u00e1 a najefekt\u00edvnej\u0161ia cesta. Po\u010fme si v\u0161etko spolu vysvetli\u0165 a uk\u00e1za\u0165, pre\u010do by ste sa rozhodne nemali b\u00e1\u0165 \u0165a\u017ek\u00fdch v\u00e1h ani pri chudnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolko_opakovani_cviku_je_najlepsie_cvicit_pre_naberanie_svalov\"><\/span>Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre naberanie svalov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00fd je ide\u00e1lny po\u010det opakovan\u00ed pre rast svalov? To je ve\u013emi \u0165a\u017ek\u00e1 ot\u00e1zka, na ktor\u00fa by aj t\u00e1 najlep\u0161ia vedeck\u00e1 pr\u00e1ca odpovedala tak, \u017ee je to z\u00e1le\u017eitos\u0165ou aktu\u00e1lnej \u00farovne poznania. Aj ke\u010f m\u00e1 vo va\u0161om gyme ka\u017ed\u00fd borec hne\u010f pohotov\u00fa a&nbsp;presn\u00fa odpove\u010f, a&nbsp;v priebehu chv\u00edle jasne vystrel\u00ed, \u017ee je to 8\u201312 opakovan\u00ed, nie je to tak\u00e9 jednoduch\u00e9. Do hry vstupuje cel\u00fd rad faktorov, ktor\u00e9 m\u00f4\u017eu toto rozp\u00e4tie pre ka\u017ed\u00e9ho \u010dloveka v&nbsp;konkr\u00e9tnom bode \u0161portov\u00e9ho \u017eivota tak trochu \u201eodch\u00fdli\u0165\u201c.&nbsp;<strong>Problematiku tak zamot\u00e1va \u00farove\u0148 a&nbsp;tr\u00e9ningov\u00e1 hist\u00f3ria \u0161portovca, vek, \u010das na regener\u00e1ciu, celkov\u00fd tr\u00e9ningov\u00fd pl\u00e1n a konkr\u00e9tny cvik.<\/strong> Najprv si po\u010fme uk\u00e1za\u0165, \u010do s\u00fa najd\u00f4le\u017eitej\u0161ie faktory svalov\u00e9ho rastu pod\u013ea vy\u010derp\u00e1vaj\u00facej 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_mechanizmy_svaloveho_rastu\"><\/span>3 mechanizmy svalov\u00e9ho rastu:<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.sk\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0728-900x1124.jpg\" alt=\"Ako rast\u00fa svaly?\" class=\"wp-image-212508\" title=\"Ako rast\u00fa 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\">\n<li><strong>Mechanick\u00e1 tenzia<\/strong> rastie so z\u00e1\u0165a\u017eou na \u010dinke. Najv\u00e4\u010d\u0161iu mechanick\u00fa tenziu dosiahneme pou\u017eit\u00edm n\u00edzkeho po\u010dtu opakovan\u00ed (zhruba do 6) so z\u00e1\u0165a\u017eou bl\u00edzko k zdvihnutej maxim\u00e1lnej v\u00e1he (1RM).<\/li>\n\n\n\n<li><strong>Svalov\u00e9 po\u0161kodenia<\/strong> s\u00fa d\u00f4sledkom celkovej tr\u00e9ningovej z\u00e1\u0165a\u017ee (tr\u00e9ningov\u00fd objem na dan\u00fa svalov\u00fa partiu), ktor\u00e1 sa na svalov\u00fdch bunk\u00e1ch prejav\u00ed po\u0161koden\u00edm a vznikom mikrotr\u00e1um. Pre dosiahnutie optim\u00e1lneho svalov\u00e9ho po\u0161kodenia je <strong>typick\u00fd stredn\u00fd po\u010det opakovan\u00ed cviku<\/strong> (zhruba 8\u201312) so z\u00e1\u0165a\u017eou na \u00farovni 60\u201375 % z 1RM.<\/li>\n\n\n\n<li><strong>Metabolick\u00fd stres<\/strong> <strong>sa zv\u00e4\u010d\u0161uje s v\u00e4\u010d\u0161\u00edm po\u010dtom opakovan\u00ed v s\u00e9rii,<\/strong> ktor\u00fd je charakteristick\u00fd pre \u201epumpi\u010dk\u00e1rske s\u00e9rie\u201c typick\u00e9 vysok\u00fdm po\u010dtom opakovan\u00ed (15+) do bodu, ke\u010f svaly doslova \u201ep\u00e1lia\u201c. <strong>V\u00e4\u010d\u0161\u00ed metabolick\u00fd stres mo\u017eno docieli\u0165 aj vy\u0161\u0161\u00edm \u010dasom pod nap\u00e4t\u00edm<\/strong> (TUT \u2013 Time Under Tension).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na s\u00fastavn\u00e9 pos\u00favanie sa a zlep\u0161ovanie v\u00fdkonnosti je potrebn\u00e9 prida\u0165 aj v tr\u00e9ningu a sna\u017ei\u0165 sa dosiahnu\u0165<strong>&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">progres\u00edvne pre\u0165a\u017eenie<\/a><\/strong> (progressive overload). V\u010faka nemu docielite zase o nie\u010do intenz\u00edvnej\u0161\u00ed tr\u00e9ningov\u00fd impulz, ktor\u00fd sa prejav\u00ed napr\u00edklad svalov\u00fdmi i silov\u00fdmi pr\u00edrastkami. Zab\u00fada\u0165 by sme nemali ani na spr\u00e1vnou periodiz\u00e1ciu tr\u00e9ningu a po silovom mezocykle zvoli\u0165 zhruba t\u00fd\u017edenn\u00fd deload so zhruba 50 % zn\u00ed\u017een\u00edm n\u00e1ro\u010dnosti tr\u00e9ningu, aby sa naplno prejavil n\u00e1rast sily a svalovej hmoty.<span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pre_co_najefektivnejsie_a_najrychlejsie_naberanie_svalov_volte_serie_so_sirokym_rozmedzim_opakovani\"><\/span>Pre \u010do najefekt\u00edvnej\u0161ie a najr\u00fdchlej\u0161ie naberanie svalov vo\u013ete s\u00e9rie so \u0161irok\u00fdm rozmedz\u00edm opakovan\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;roku 2017 Schoenfeld s&nbsp;kolekt\u00edvom vo svojej rozsiahlej pr\u00e1ci zah\u0155\u0148aj\u00facej anal\u00fdzu 21 \u0161t\u00fadi\u00ed uk\u00e1zal, \u017ee&nbsp;<strong>rast svalovej hmoty je dokonca porovnate\u013en\u00fd s&nbsp;pou\u017eit\u00edm \u0161irok\u00e9ho rozsahu opakovan\u00ed cviku za predpokladu, \u017ee ka\u017ed\u00fa s\u00e9rii odcvi\u010d\u00edte bl\u00edzko k svalov\u00e9mu zlyhaniu.<\/strong>&nbsp;Ako to spozn\u00e1te? Jednoducho, napr\u00edklad tak, \u017ee pocitovo nem\u00e1te v&nbsp;z\u00e1sobe ani jedno opakovanie navy\u0161e. Rast svalov je tak porovnate\u013en\u00fd pri 6, 10, 15, alebo dokonca 30 opakovaniach so z\u00e1\u0165a\u017eou, ktor\u00e9 v\u00e1m pri danom po\u010dte opakovan\u00ed umo\u017en\u00ed \u00eds\u0165 bl\u00edzko svalov\u00e9mu zlyhaniu. <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>Vzh\u013eadom na povahu mechanizmov svalovej hypertrofie sa zd\u00e1 by\u0165 ide\u00e1lne odcvi\u010di\u0165 s\u00e9riu v&nbsp;\u0161irokom rozsahu po\u010dtu opakovan\u00ed. To vlastne taktie\u017e nepriamo potvrdzuje op\u00e4\u0165 ve\u013emi kvalitn\u00e1 pr\u00e1ca od Schoenfelda a kolekt\u00edvu zo za\u010diatku roka 2021, ktor\u00e1 v\u0161ak vzn\u00e1\u0161a viac ot\u00e1zok, ne\u017e d\u00e1va odpoved\u00ed. Zaradi\u0165&nbsp;<strong>s\u00e9rie s&nbsp;vysok\u00fdm po\u010dtom opakovan\u00ed sa zd\u00e1 by\u0165 vhodnej\u0161ie pre izolovan\u00e9 cviky,<\/strong>&nbsp;ako je to napr\u00edklad typicky pri cvikoch na biceps alebo triceps. Naopak, v&nbsp;pr\u00edpade <strong>komplexn\u00fdch viack\u013abov\u00fdch cvikov je lep\u0161ie dr\u017ea\u0165 sa sk\u00f4r pri zemi (ni\u017e\u0161om po\u010dte opakovan\u00ed)<\/strong>&nbsp;vzh\u013eadom na to, \u017ee tak\u00e9&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/mrtvy-tah-ake-chyby-pri-nom-najcastejsie-robime-a-ako-sa-im-vyvarovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u0155tve \u0165ahy<\/a>&nbsp;alebo&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/ako-robit-drepy-a-vypady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drepy<\/a>&nbsp;v&nbsp;porovnan\u00ed s&nbsp;izolovan\u00fdmi cvikmi ove\u013ea viac vy\u010derp\u00e1vaj\u00fa aj neuromuskul\u00e1rny syst\u00e9m, ktor\u00fd taktie\u017e potrebuje dostato\u010dn\u00fd priestor na regener\u00e1ciu. <span style=\"color: #ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/GymBeam_Squat-1-of-1-_-OK-1124x749.jpg\" alt=\"Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre naberanie svalov? \" class=\"wp-image-212598\" style=\"width:843px;height:562px\" title=\"Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre naberanie svalov? \" 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">      <\/figcaption><\/figure>\n<\/div>\n\n\n<p>V&nbsp;pr\u00edpade tr\u00e9ningu s&nbsp;v\u00e4\u010d\u0161\u00edm po\u010dtom opakovan\u00ed v&nbsp;s\u00e9rii sa zd\u00e1, \u017ee si vy\u017eaduje vynalo\u017eenie v\u00e4\u010d\u0161ieho \u00fasilia a \u201enepohodlia\u201c, kv\u00f4li ktor\u00e9mu je mo\u017en\u00e9, \u017ee to \u0161portovci vzdaj\u00fa e\u0161te predt\u00fdm, ne\u017e dosiahnu skuto\u010dn\u00e9 svalov\u00e9 zlyhanie. Sami ste sa ur\u010dite pristihli v situ\u00e1ci\u00e1ch, ke\u010f ste si mysleli, \u017ee u\u017e nie ste schopn\u00ed \u010falej pokra\u010dova\u0165, ale e\u0161te ste v&nbsp;sebe na\u0161li skryt\u00fa silu a urobili p\u00e1r opakovan\u00ed navy\u0161e. Cel\u00fa z\u00e1le\u017eitos\u0165 e\u0161te zamot\u00e1va pr\u00e1ca Santaniela a kolekt\u00edvu, ktor\u00e1 nena\u0161la \u017eiadny benefit v po\u010dte opakovan\u00ed do stavu svalov\u00e9ho zlyhania, \u010do len potvrdzuje fakt, \u017ee <strong>na tr\u00e9ningov\u00fd pl\u00e1n sa treba pozera\u0165 ako na celok, a&nbsp;nielen ako na \u201eod seba odtrhnut\u00e9 \u010dasti\u201c.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V&nbsp;kontexte tr\u00e9ningov\u00e9ho programu nejde v\u00e4\u010d\u0161inou len o n\u00e1rast svalovej hmoty, ale aj svalovej sily. Pre jej rozvoj s\u00fa typick\u00e9 napr\u00edklad zhruba&nbsp;<strong>2\u20133 opakovania so z\u00e1\u0165a\u017eou v podobe 90\u201395 % 1RM<\/strong>&nbsp;(maxim\u00e1lna zdvihnut\u00e1 v\u00e1ha s&nbsp;korektnou technikou pre jedno opakovanie). Naopak,&nbsp;<strong>vysok\u00e9 po\u010dty opakovan\u00ed<\/strong>&nbsp;vyjadren\u00e9 zhruba viac ne\u017e 15 opakovaniami s\u00fa zas naj\u010dastej\u0161ie pou\u017e\u00edvan\u00e9 na&nbsp;<strong>budovanie svalovej vytrvalosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo svojom tr\u00e9ningovom pl\u00e1ne tak m\u00f4\u017eete vyu\u017ei\u0165 \u0161irok\u00e9 spektrum opakovan\u00ed cviku, ale mali by ste hlavne vedie\u0165, pre\u010do cvi\u010d\u00edte pr\u00e1ve tak, ako cvi\u010d\u00edte, a&nbsp;prem\u00fd\u0161\u013ea\u0165, \u010di je napr\u00edklad pri tomto cviku naozaj dobr\u00fdm n\u00e1padom cvi\u010di\u0165 5, 10 alebo 20 opakovan\u00ed s&nbsp;takouto ve\u013ekou z\u00e1\u0165a\u017eou. Pam\u00e4tajte tie\u017e na to, \u017ee k \u00faplnej&nbsp;<strong>regener\u00e1cii svalov po svalovom za\u0165a\u017een\u00ed doch\u00e1dza zhruba za 24\u201372 hod\u00edn.<\/strong>&nbsp;Vzh\u013eadom k \u010dasu potrebnom na regener\u00e1ciu sa zd\u00e1 by\u0165 vhodn\u00e9 precvi\u010di\u0165 jednu svalov\u00fa partiu zhruba 2x t\u00fd\u017edenne. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"Ko\u013eko cvi\u010di\u0165 s\u00e9ri\u00ed a opakovan\u00ed?\" class=\"wp-image-212611\" style=\"width:843px;height:562px\" title=\"Ko\u013eko cvi\u010di\u0165 s\u00e9ri\u00ed a opakovan\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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Najcastejsie_myty_o_pocte_opakovani_v_serii_a_raste_svalov\"><\/span>Naj\u010dastej\u0161ie m\u00fdty o po\u010dte opakovan\u00ed v s\u00e9rii a raste svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Dv\u00edhanie maxim\u00e1lok je najlep\u0161ou cestou k svalov\u00e9mu rastu<\/h3>\n\n\n\n<p>Z \u010dasu na \u010das sa aj vy sami vo svojej ob\u013e\u00fabenej posil\u0148ovni m\u00f4\u017eete stretn\u00fa\u0165 s pr\u00edpadmi, ke\u010f sa najm\u00e4 mlad\u00ed chlapci sna\u017eia ka\u017ed\u00fd tr\u00e9ning cvi\u010di\u0165 na hranicu svojich maxim\u00e1lnych mo\u017enost\u00ed. Aj ke\u010f opomenieme spr\u00e1vnu techniku cviku, ktor\u00e1 najm\u00e4 kv\u00f4li zagu\u013eaten\u00e9mu chrbtu v podobe napnut\u00e9ho luku pri m\u0155tvom \u0165ahu vol\u00e1 po probl\u00e9moch s platni\u010dkou, nem\u00e1 tak\u00e9 cvi\u010denie v\u00f4bec \u017eiadne opodstatnenie. <\/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 opakovan\u00ed v s\u00e9rii svaly ve\u013emi nerast\u00fa<\/strong>, a nadmerne sa t\u00fdm tie\u017e vy\u010derp\u00e1va nervov\u00e1 s\u00fastava, ktor\u00e1 potom potrebuje viac priestoru na regener\u00e1ciu. Sk\u00fa\u0161anie maxim\u00e1lok (1RM) m\u00e1 svoje miesto na za\u010diatku a na konci tr\u00e9ningov\u00e9ho cyklu, aby ste zistili, ako si vhodne nastavi\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e, a kam ste sa silovo dok\u00e1zali za tr\u00e9ningov\u00fd \u010das posun\u00fa\u0165. <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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ide\u00e1lne je cvi\u010di\u0165 v rozmedz\u00ed 8\u201312 opakovan\u00ed, inak to nem\u00e1 cenu<\/h3>\n\n\n\n<p>Ako sme si u\u017e spomenuli vy\u0161\u0161ie, svaly k&nbsp;rastu dok\u00e1\u017eeme stimulova\u0165 za pou\u017eitia \u0161irok\u00e9ho spektra opakovan\u00ed a nutne to nemus\u00ed by\u0165 tradi\u010dne kulturisticky odpor\u00fa\u010dan\u00fdch 8\u201312 opakovan\u00ed v s\u00e9rii. Najd\u00f4le\u017eitej\u0161ie je <strong>pou\u017eitie z\u00e1\u0165a\u017ee, s&nbsp;ktorou by ste mali ma\u0165 v&nbsp;rezerve zhruba 1\u20133 opakovan\u00ed.<\/strong> S\u00e9rie, pri ktor\u00fdch chcete aplikova\u0165 v\u00e4\u010d\u0161\u00ed po\u010det opakovan\u00ed v bl\u00edzkosti svalov\u00e9ho zlyhania, si nechajte na posledn\u00fa s\u00e9riu cviku. Ako v\u00fdhodn\u00e9 rie\u0161enie sa ich pou\u017eitie jav\u00ed najm\u00e4 v pr\u00edpade izolovan\u00fdch cvikov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"wp-block-heading is-style-default\">3. Svaly rast\u00fa len zo zdv\u00edhania \u017eeleza<\/h3>\n\n\n\n<p>Sta\u010d\u00ed sa rozhliadnu\u0165 po \u0161portov\u00fdch discipl\u00ednach a uvid\u00edte mnoho \u0161portovcov, ktor\u00ed docielili svalov\u00fa hypertrofiu v\u010faka povahe svojej \u0161portovej discipl\u00edny. Nemus\u00edme chodi\u0165 \u010faleko a&nbsp;m\u00f4\u017eeme si v\u0161imn\u00fa\u0165, \u017ee&nbsp;<strong>\u0161print\u00e9rsky alebo vysoko intenz\u00edvny tr\u00e9ning dr\u00e1hov\u00fdch cyklistov taktie\u017e stimuluje rast svalov.<\/strong>&nbsp;Samozrejme, \u017ee v&nbsp;programe t\u00fdchto \u0161portovcov je aj silov\u00fd program, ale dostato\u010dne r\u00fdchly rastov\u00fd impulz mo\u017eno docieli\u0165 aj vysoko intenz\u00edvnym tr\u00e9ningom. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IMG-20200714-WA0035-1124x749.jpg\" alt=\"M\u00f4\u017eu svaly r\u00e1s\u0165 aj po \u0161print\u00e9rskom alebo HIIT tr\u00e9ningu?\" class=\"wp-image-212624\" style=\"width:843px;height:562px\" title=\"M\u00f4\u017eu svaly r\u00e1s\u0165 aj po \u0161print\u00e9rskom alebo HIIT tr\u00e9ningu?\" 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">      <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Vysok\u00fd po\u010det opakovan\u00ed najlep\u0161ie vyrysuje svaly<\/h3>\n\n\n\n<p><strong>\u010co vlastne znamen\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\">vyrysova\u0165 svaly?<\/a><\/strong> Pre v\u00e4\u010d\u0161inu \u013eud\u00ed to predstavuje <strong>zbavenie sa podko\u017en\u00e9ho tuku a udr\u017eanie alebo zv\u00e4\u010d\u0161enie svalovej hmoty.<\/strong> Z tohto poh\u013eadu je vhodn\u00e9 pou\u017ei\u0165 \u0161irok\u00e9 rozmedzie opakovan\u00ed cviku s pribl\u00ed\u017een\u00edm sa k svalov\u00e9mu zlyhaniu. V z\u00e1sobe m\u00f4\u017eete ma\u0165 a\u017e 3 rezervn\u00e9 opakovania. V\u0161eobecne m\u00f4\u017ee by\u0165 <strong>lep\u0161ie takto odcvi\u010di\u0165 \u010dasto odpor\u00fa\u010dan\u00fdch 8\u201312 opakovan\u00ed so z\u00e1\u0165a\u017eou v podobe 60\u201375 % svojej maxim\u00e1lky<\/strong> v danom cviku, ne\u017e sa sna\u017ei\u0165 dosta\u0165 \u013eahkou jednoru\u010dkou alebo odporovou gumou do bl\u00edzkosti svalov\u00e9ho zlyhania. Pri redukcii tukov\u00e9ho tkaniva je d\u00f4le\u017eit\u00e9 tr\u00e9nova\u0165 dostato\u010dne tvrdo pre udr\u017eanie \u010do najv\u00e4\u010d\u0161ieho mno\u017estva svalov a ma\u0165 <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\">vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek<\/a> s dostato\u010dn\u00fdm mno\u017estvom <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">bielkov\u00edn <\/a>vzh\u013eadom na svoje potreby. <span class=\"tadv-color\" style=\"color: #ff6600\">[12] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. No \u00e1no, ale ke\u010f to nebol\u00ed, nebol to ani poriadny tr\u00e9ning<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Boles\u0165 svalov po tr\u00e9ningu alebo DOMS<\/strong><\/a>&nbsp;(Delayed Onset Muscle Soreness) je s&nbsp;najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou sp\u00f4soben\u00e1 po\u0161koden\u00edm svalov samotn\u00fdm tr\u00e9ningom. Typicky sa objavuje 24\u201372 hod\u00edn po tr\u00e9ningu. Sami iste viete, \u017ee&nbsp;<strong>po \u0165a\u017ek\u00fdch drepoch je najv\u00e4\u010d\u0161\u00ed probl\u00e9m z\u00eds\u0165 po schodoch zhruba 2.\u20133. de\u0148 po samotnom tr\u00e9ningu.<\/strong> No zd\u00e1 sa, \u017ee svalov\u00e9 po\u0161kodenie nie je pre svalov\u00fd rast vylo\u017eene nutnou z\u00e1le\u017eitos\u0165ou, a&nbsp;vzh\u013eadom na rast svalov sa d\u00e1 tr\u00e9nova\u0165 aj bez svalovej bolesti.&nbsp;<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>Najm\u00e4 n\u00e1vraty k&nbsp;tr\u00e9ningu po dlh\u0161ej pauze alebo po zranen\u00ed nevyhnutne bolia, ale postupom \u010dasu s&nbsp;n\u00e1rastom kond\u00edcie a celej kask\u00e1dy adapta\u010dn\u00fdch zmien m\u00f4\u017eete naozaj efekt\u00edvne tr\u00e9nova\u0165 aj bez svalovej bolesti. V&nbsp;pr\u00edpade, \u017ee v\u00e1s zauj\u00edma, \u010do jes\u0165 a&nbsp;ako cvi\u010di\u0165 pre efekt\u00edvny n\u00e1rast svalovej hmoty, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 a&nbsp;ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/OK-_-DSC09799-_-OKKK-1124x750.jpg\" alt=\"Ako vyrysova\u0165 svaly?\" class=\"wp-image-212637\" style=\"width:843px;height:563px\" title=\"Ako vyrysova\u0165 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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">      <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolko_opakovani_cviku_je_najlepsie_cvicit_pre_chudnutie\"><\/span>Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre chudnutie? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpove\u010f na t\u00fato ot\u00e1zku je tak trochu skryt\u00e1 v&nbsp;predo\u0161l\u00fdch riadkoch, tak si na \u0148u po\u010fme pekne posvieti\u0165. Z\u00e1kladom \u00faspe\u0161n\u00e9ho chudnutia je jed\u00e1lni\u010dek, ktor\u00fd re\u0161pektuje <strong><a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit,<\/a><\/strong> tomu sa nevyhnete.&nbsp;Potrebn\u00fd je tie\u017e kvalitn\u00fd <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ningov\u00fd pl\u00e1n,<\/a> ktor\u00fd v\u00e1m pom\u00f4\u017ee udr\u017ea\u0165 \u010do najv\u00e4\u010d\u0161ie mno\u017estvo svalovej hmoty,<\/strong> a naopak podpor\u00ed zbavovanie sa tukov\u00e9ho tkaniva.<\/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 dan\u00fd energetick\u00fd v\u00fddaj po\u010das tr\u00e9ningu?<\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/R5A6138-__-749x1124.jpg\" alt=\"Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre chudnutie? \" class=\"wp-image-212562\" title=\"Ko\u013eko opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165 pre chudnutie? \" 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\">\n<li><strong>D\u013a\u017eka tr\u00e9ningu<\/strong> m\u00e1 priamy vplyv na mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed. Treba sa ale pozera\u0165 na akt\u00edvne str\u00e1ven\u00fd \u010das tr\u00e9ningom, post\u00e1vanie a kecanie pri barovom pulte toho za v\u00e1s ve\u013ea nesp\u00e1li.<\/li>\n\n\n\n<li><strong>Intenzitu tr\u00e9ningu<\/strong> mo\u017eno pre na\u0161e potreby ch\u00e1pa\u0165 pomocou tepovej frekvencie. \u010c\u00edm je tr\u00e9ning intenz\u00edvnej\u0161\u00ed, t\u00fdm m\u00e1te tepov\u00fa frekvenciu vy\u0161\u0161iu a spa\u013eujete viac energie.<\/li>\n\n\n\n<li><strong>Telesn\u00e1 hmotnos\u0165<\/strong> ovplyv\u0148uje energetick\u00fd v\u00fddaj smerom hore a dolu. \u010c\u00edm je vy\u0161\u0161ia, t\u00fdm v\u00e4\u010d\u0161\u00ed bude aj energetick\u00fd v\u00fddaj. Ist\u00fa rolu tu hr\u00e1 aj telesn\u00e9 zlo\u017eenie, kedy viac svalovej hmoty sp\u00e1li pri pohybe viac energie ne\u017e tukov\u00e9 tkanivo.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre udr\u017eanie svalov po\u010das chudnutia je k\u013e\u00fa\u010dov\u00e9 dostato\u010dne za\u0165a\u017eova\u0165 svaly n\u00e1ro\u010dn\u00fdm silov\u00fdm tr\u00e9ningom a dba\u0165 na&nbsp;<strong>zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn<\/strong>&nbsp;najm\u00e4 v&nbsp;okol\u00ed tr\u00e9ningu, kedy t\u00e1to kombin\u00e1cia dok\u00e1\u017ee dostato\u010dne stimulova\u0165 novotvorbu svalov\u00fdch bielkov\u00edn (MPS \u2013 muscle protein synthesis).&nbsp;<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>\u0160t\u00fadia Longlanda a&nbsp;kolekt\u00edvu dokonca uk\u00e1zala, \u017ee&nbsp;<strong>je mo\u017en\u00e9 nabra\u0165 svaly aj v&nbsp;pomerne vysokom kalorickom deficite<\/strong>&nbsp;(40 % redukcia kal\u00f3ri\u00ed v porovnan\u00ed s&nbsp;po\u017eiadavkami organizmu) v&nbsp;s\u00favislosti so silov\u00fdm tr\u00e9ningom a vysok\u00fdm pr\u00edjmom bielkov\u00edn v podobe&nbsp;<strong>2,4 gramov<\/strong>&nbsp;na kilogram telesnej hmotnosti. Jedinci s&nbsp;t\u00fdmto vy\u0161\u0161\u00edm pr\u00edjmom bielkov\u00edn v \u0161t\u00fadii&nbsp;<strong>schudli necel\u00fdch 5 kilogramov tukov\u00e9ho tkaniva, a naopak nabrali v priemere 1,2 kilogramov svalovej hmoty. &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[14\u201316]&nbsp;<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Najcastejsie_myty_o_silovom_treningu_pocte_opakovani_v_serii_a_chudnuti\"><\/span>Naj\u010dastej\u0161ie m\u00fdty o silovom tr\u00e9ningu, po\u010dte opakovan\u00ed v s\u00e9ri\u00ed a chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Pri chudnut\u00ed je najlep\u0161ie cvi\u010di\u0165 vysok\u00fd po\u010det opakovan\u00ed<\/h3>\n\n\n\n<p>Silov\u00fd tr\u00e9ning pri chudnut\u00ed by mal spolo\u010dne so zv\u00fd\u0161en\u00fdm pr\u00edjmom bielkov\u00edn prispieva\u0165 k&nbsp;udr\u017eaniu, a&nbsp;mo\u017eno aj zv\u00e4\u010d\u0161eniu svalovej hmoty. Za k\u013e\u00fa\u010dov\u00fa premenn\u00fa svalovej hypertrofie je pova\u017eovan\u00e1&nbsp;<strong>mechanick\u00e1 tenzia<\/strong>&nbsp;v&nbsp;podobe neust\u00e1le sa zvy\u0161uj\u00facej z\u00e1\u0165a\u017ee na \u010dinke. To je tie\u017e jednou z&nbsp;podmienok progres\u00edvneho pre\u0165a\u017eenia, ktor\u00e9 je nutn\u00e9 k&nbsp;pos\u00favaniu hran\u00edc a neust\u00e1lemu zlep\u0161ovaniu. V\u010faka tomu tak m\u00f4\u017eeme usudzova\u0165, \u017ee&nbsp;<strong>najvhodnej\u0161ou strat\u00e9giou je zamera\u0165 sa na kombin\u00e1ciu 4\u20136 opakovan\u00ed so zhruba 80\u201385 % 1RM a 8\u201312 opakovan\u00ed s 60\u201375 % 1RM. Pom\u00f4\u017eete<\/strong> si tak pri udr\u017ean\u00ed svalovej sily aj svalovej hmoty. K&nbsp;maximaliz\u00e1cii svalovej proteosynt\u00e9zy po tr\u00e9ningu&nbsp;<strong>je vhodn\u00e9 prija\u0165 zhruba 30-gramov\u00fa d\u00e1vku&nbsp;<a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00e9ho prote\u00ednu.<\/a><\/strong>&nbsp;Po n\u00e1ro\u010dnom tr\u00e9ningu cel\u00e9ho tela to m\u00f4\u017ee by\u0165 aj 40 gramov. <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 opakovan\u00ed je op\u00e4\u0165 vhodn\u00e9 pou\u017ei\u0165 maxim\u00e1lne pri izolovan\u00fdch cvikoch, alebo sa tejto strat\u00e9gii vyhn\u00fa\u0165 a&nbsp;<strong>chudnutie podpori\u0165 zv\u00fd\u0161en\u00edm energetick\u00e9ho v\u00fddaja za pomoci v\u00e4\u010d\u0161ej aktivity po\u010das d\u0148a<\/strong>&nbsp;a&nbsp;prirodzen\u00e9ho pohybu v podobe NEAT.&nbsp;Pokia\u013e v\u00e1s zauj\u00edma, ak\u00fd m\u00e1 vplyv \u00farove\u0148 be\u017enej dennej aktivity na chudnutie, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010co je pri chudnut\u00ed najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. \u017deny musia cvi\u010di\u0165 inak ne\u017e mu\u017ei<\/h3>\n\n\n\n<p><strong>Long story short: \u201eNie, nemusia.\u201c<\/strong>&nbsp;Nastavenie silov\u00e9 tr\u00e9ningu sa odv\u00edja od cie\u013eov \u0161portovca a pr\u00edpadne po\u017eadovan\u00fdch \u0161pecifick\u00fdch adapt\u00e1ci\u00ed vzh\u013eadom na \u010fal\u0161\u00ed \u0161port.&nbsp;<strong>Pre v\u00e4\u010d\u0161inu \u017eien, ktor\u00e9 cvi\u010dia preto, aby sa c\u00edtili vo svojom tele dobre, plat\u00ed podobn\u00e1 v\u0161eobecn\u00e1 sch\u00e9ma ako pre mu\u017eov.<\/strong>&nbsp;Jedin\u00fdm rozdielom m\u00f4\u017ee by\u0165 spevnenie a&nbsp;zv\u00e4\u010d\u0161enie svalovej hmoty v&nbsp;odli\u0161n\u00fdch svalov\u00fdch parti\u00e1ch. Zatia\u013e \u010do mu\u017ei sa predov\u0161etk\u00fdm zameriavaj\u00fa na hrudn\u00edk, chrb\u00e1t a ruky, \u017eeny svoju pozornos\u0165 naopak smeruj\u00fa na nohy, zadok a brucho. To ale re\u00e1lne znamen\u00e1 pridanie a&nbsp;odobranie cielen\u00fdch cvikov v&nbsp;r\u00e1mci komplexn\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu. Diev\u010dat\u00e1, nebojte sa dv\u00edha\u0165 \u0165a\u017ek\u00e9 v\u00e1hy, budete prekvapen\u00e9, \u010do v\u0161etko 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=\"wp-block-heading is-style-default\">3. \u017deny by mali cvi\u010di\u0165 s men\u0161ou z\u00e1\u0165a\u017eou a viacer\u00fdmi opakovaniami ne\u017e mu\u017ei<\/h3>\n\n\n\n<p>Ako vypl\u00fdva z predo\u0161l\u00e9ho bodu,&nbsp;<strong>\u017eeny by nemali cvi\u010di\u0165 inak ne\u017e mu\u017ei.<\/strong>&nbsp;Je s\u00edce pravda, \u017ee \u017eeny maj\u00fa v porovnan\u00ed s&nbsp;mu\u017emi v\u0161eobecne men\u0161iu silu, a&nbsp;preto sa bude nastavenie ich tr\u00e9ningov\u00e9ho pl\u00e1nu riadi\u0165 aktu\u00e1lnymi maxim\u00e1lnymi silov\u00fdmi mo\u017enos\u0165ami, ktor\u00e9 bud\u00fa men\u0161ie v&nbsp;porovnan\u00ed s&nbsp;mu\u017emi. Jedin\u00fdm rozdielom ale bude len in\u00e1 v\u00e1ha na \u010dinke.&nbsp;<strong>V\u0161eobecne odpor\u00fa\u010dan\u00fd po\u010det cvikov je rovnak\u00fd.<\/strong>&nbsp;Spevnenie tela jednoducho predstavuje stratu telesn\u00e9ho tuku a n\u00e1rast svalovej hmoty v&nbsp;cielen\u00fdch parti\u00e1ch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Je najlep\u0161ie pri chudnut\u00ed cvi\u010di\u0165 vysok\u00fd po\u010det opakovan\u00ed?\" class=\"wp-image-212650\" style=\"width:843px;height:562px\" title=\"Je najlep\u0161ie pri chudnut\u00ed cvi\u010di\u0165 vysok\u00fd po\u010det opakovan\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: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Z dv\u00edhania \u0165a\u017ek\u00fdch v\u00e1h bud\u00fa \u017eeny vyzera\u0165 ako \u017eensk\u00e1 verzia Arnolda<\/h3>\n\n\n\n<p>Obava \u017eien, \u017ee kv\u00f4li dv\u00edhaniu \u010diniek bud\u00fa vyzera\u0165 ako \u017eensk\u00e1 verzia Arnolda Schwarzeneggera alebo Ronnieho Colemana, je neopodstatnen\u00e1.&nbsp;<strong>\u017deny v\u0161eobecne nemaj\u00fa predpoklady k&nbsp;tak\u00e9mu rastu svalovej hmoty ako mu\u017ei<\/strong>&nbsp;aj v\u010faka hormon\u00e1lnemu prostrediu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mil\u00e9 diev\u010dat\u00e1, ke\u010f za\u010dnete dv\u00edha\u0165 \u017eelezo, m\u00f4\u017eete re\u00e1lne o\u010dak\u00e1va\u0165, \u017ee v\u00e1m narast\u00fa svaly, ale bude ich ove\u013ea menej, ne\u017e si pr\u00e1ve predstavujete, zbav\u00edte sa podko\u017en\u00e9ho tuku, celkovo si spevn\u00edte postavu, zdvihnete si sebavedomie a m\u00f4\u017eete sa vo svojom tele c\u00edti\u0165 ove\u013ea lep\u0161ie.<\/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\u00e9ning je v&nbsp;podstate tak\u00e1 socharina.<\/strong>&nbsp;Ka\u017ed\u00fd m\u00e1me svoje telo, ktor\u00e9 m\u00f4\u017eeme silov\u00fdm tr\u00e9ningom v&nbsp;r\u00e1mci mo\u017enost\u00ed zmeni\u0165 pod\u013ea na\u0161ich prian\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Po\u010das cvi\u010denia a chudnutia je potrebn\u00e9 sa \u010do najviac spoti\u0165, preto je nutn\u00e9 robi\u0165 ve\u013ek\u00fd po\u010det opakovan\u00ed <\/h3>\n\n\n\n<p>Potenie je prirodzen\u00fd ochladzovac\u00ed mechanizmus, ktor\u00fdm sa telo zbavuje prebyto\u010dn\u00e9ho tepla, ktor\u00e9 vyr\u00e1baj\u00fa pr\u00e1ve svaly po\u010das \u0161portovej aktivity. Potenie je samo o&nbsp;sebe ve\u013emi individu\u00e1lne a&nbsp;<strong>nem\u00e1 prakticky ni\u010d spolo\u010dn\u00e9 s&nbsp;efekt\u00edvnej\u0161\u00edm chudnut\u00edm.<\/strong> Preto nie je potrebn\u00e9 cvi\u010di\u0165 zbyto\u010dne vysok\u00e9 mno\u017estvo opakovan\u00ed cviku len preto, aby ste sa viac spotili, ani nosi\u0165 extra vrstvy oble\u010denia navy\u0161e.&nbsp;<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>Rovnako nepom\u00f4\u017ee omot\u00e1va\u0165 si brucho f\u00f3liou a d\u00fafa\u0165, \u017ee to pri cvi\u010den\u00ed tis\u00edcok skl\u00e1pa\u010diek pom\u00f4\u017ee s&nbsp;chudnut\u00edm z brucha. Nepom\u00f4\u017ee.&nbsp;Ak sa chcete o&nbsp;chudnut\u00ed z brucha dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Skl\u00e1pa\u010dky a sed-\u013eahy: Pre\u010do v\u00e1m nepom\u00f4\u017eu schudn\u00fa\u0165 z brucha?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Aky_pocet_opakovani_a_s_akou_zatazou_na_cinke_je_vhodne_cvicit\"><\/span>Ak\u00fd po\u010det opakovan\u00ed a s akou z\u00e1\u0165a\u017eou na \u010dinke je vhodn\u00e9 cvi\u010di\u0165?<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\">prim\u00e1rny cie\u013e<\/th><th class=\"has-text-align-center\" data-align=\"center\">po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">z\u00e1\u0165a\u017e<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rast sily<\/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\u0161enie svalovej 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>Rast svalovej 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>Rast svalovej 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 zlyhania<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chudnutie a udr\u017eanie svalov<\/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>Chudnutie a udr\u017eanie svalov*<\/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 zlyhania<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*v\u00e4\u010d\u0161\u00ed po\u010det opakovan\u00ed je vhodn\u00e9 pou\u017ei\u0165 pri poslednej s\u00e9rii cviku alebo v pr\u00edpade precvi\u010denia izolovan\u00fdch svalov\u00fdch parti\u00ed <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010det opakovan\u00ed v&nbsp;s\u00e9rii je d\u00f4le\u017eit\u00e1 tr\u00e9ningov\u00e1 premenn\u00e1, nad ktorou ale nie je potrebn\u00e9 extr\u00e9mne prem\u00fd\u0161\u013ea\u0165 a l\u00e1ma\u0165 si s&nbsp;\u0148ou hlavu ako s os\u00edd\u013eovan\u00edm vesm\u00edru.&nbsp;<strong>Ke\u010f budete v&nbsp;tr\u00e9ningu pou\u017e\u00edva\u0165 \u0161irok\u00e9 rozmedzie v&nbsp;bl\u00edzkosti svalov\u00e9ho zlyhania, pravdepodobne neurob\u00edte chybu.<\/strong>&nbsp;Pri \u0165a\u017ek\u00fdch viack\u013abov\u00fdch z\u00e1kladn\u00fdch cvikoch, ako je drep alebo m\u0155tvy \u0165ah, je vzh\u013eadom na rast svalov aj ich udr\u017eanie po\u010das di\u00e9ty vhodn\u00e9 sa zamera\u0165 na \u0165a\u017e\u0161ie s\u00e9rie v rozsahu zhruba 4\u201312 opakovan\u00ed so z\u00e1\u0165a\u017eou na \u00farovni 60\u201385 % 1RM. S\u00e9rie s&nbsp;vysok\u00fdm po\u010dtom opakovan\u00ed si nechajte rad\u0161ej na posledn\u00fa s\u00e9riu izolovan\u00fdch cvikov, pri ktor\u00fdch e\u0161te preh\u013abite metabolick\u00fd stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aj pri chudnut\u00ed je neodpodstatnen\u00e9 cvi\u010di\u0165 ve\u013ek\u00fd po\u010det opakovan\u00ed.<\/strong>&nbsp;Organizmu je potrebn\u00e9 da\u0165 dostato\u010dne ve\u013ek\u00fd tr\u00e9ningov\u00fd impulz k&nbsp;tomu, \u017ee svaly potrebujete a nem\u00e1 sa ich zbavova\u0165. So zv\u00e4\u010d\u0161en\u00edm tohto impulzu v\u00e1m pom\u00f4\u017ee dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, najm\u00e4 srv\u00e1tkov\u00e9ho prote\u00ednu po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ak\u00fd po\u010det opakovan\u00ed v&nbsp;s\u00e9ri\u00ed je teda najlep\u0161\u00ed?<\/strong>&nbsp;Na to by neodpovedal ani Tom Cruise v&nbsp;\u010fal\u0161ej \u010dasti Mission Impossible. Pre \u010do najefekt\u00edvnej\u0161ie naberanie a&nbsp;udr\u017eanie svalov po\u010das di\u00e9ty vo\u013ete s\u00e9rie s \u0161irok\u00fdm rozmedz\u00edm po\u010dtu opakovan\u00ed v&nbsp;bl\u00edzkosti svalov\u00e9ho zlyhania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak\u00fd po\u010det opakovan\u00ed je najlep\u0161\u00ed pod\u013ea v\u00e1s? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti, rady a tipy. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, \u017ee po\u010das chudnutia nie je nutn\u00e9 cvi\u010di\u0165 vysok\u00fd po\u010det opakovan\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>Ako rast\u00fa svaly a ak\u00fd po\u010det opakovan\u00ed cviku je najlep\u0161ie cvi\u010di\u0165? V \u010dl\u00e1nku v\u00e1m porad\u00edme, \u010do je najlep\u0161ie pre rast svalov a chudnutie.<\/p>\n","protected":false},"author":65,"featured_media":212533,"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":[3],"tags":[6046,6123,6057,6137],"filter_section":[],"filter_attribute":[13025],"class_list":{"0":"post-213300","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chudnutie","9":"tag-cvicenie","10":"tag-rast-svalovej-hmoty","11":"tag-silovy-trening","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>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ko\u013eko opakovan\u00ed cviku cvi\u010di\u0165 pre naberanie svalov, r\u00fdchle chudnutie alebo spa\u013eovanie tukov a vyrysovanie svalov? 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