{"id":225705,"date":"2020-07-17T10:45:00","date_gmt":"2020-07-17T08:45:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225705"},"modified":"2023-03-29T11:52:31","modified_gmt":"2023-03-29T09:52:31","slug":"nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/","title":{"rendered":"Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku"},"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\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/#Proc_je_regenerace_dulezita\" title=\"Pro\u010d je regenerace d\u016fle\u017eit\u00e1\">Pro\u010d je regenerace d\u016fle\u017eit\u00e1<\/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\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/#Typy_regenerace\" title=\"Typy regenerace\">Typy regenerace<\/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\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/#Co_je_nezbytne_udelat_bezprostredne_po_treninku\" title=\"Co je nezbytn\u00e9 ud\u011blat bezprost\u0159edn\u011b po tr\u00e9ninku?\">Co je nezbytn\u00e9 ud\u011blat bezprost\u0159edn\u011b po tr\u00e9ninku?<\/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\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/#Techniky_pro_ucinnou_regeneraci_a_zmirneni_namozenych_svalu\" title=\"Techniky pro \u00fa\u010dinnou regeneraci a zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f\">Techniky pro \u00fa\u010dinnou regeneraci a zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch 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\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/#Nejcastejsi_myty_o_regeneraci\" title=\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o regeneraci\">Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o regeneraci<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Regenerace po cvi\u010den\u00ed a intenzivn\u00edm tr\u00e9ninku&nbsp;<\/strong>m\u00e1 obrovsk\u00fd v\u00fdznam pro dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f.&nbsp;Nemluv\u00edme v\u0161ak o dnech volna, kter\u00e9 tr\u00e1v\u00edte&nbsp;<strong>leno\u0161en\u00edm p\u0159ed televiz\u00ed.&nbsp;<\/strong>Regenerace je&nbsp;<strong>hloubkov\u00fd proces,&nbsp;<\/strong>kter\u00fd vy\u017eaduje va\u0161e&nbsp;<strong>\u00fasil\u00ed, \u010das a pevn\u00e9 nervy.&nbsp;<\/strong>P\u0159e\u010dt\u011bte si, pro\u010d je&nbsp;<strong>regenerace skute\u010dn\u011b d\u016fle\u017eit\u00e1,&nbsp;<\/strong>a jak\u00e9 jsou&nbsp;<strong>nejlep\u0161\u00ed techniky pro jej\u00ed efektivn\u00ed dosa\u017een\u00ed.&nbsp;<\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Proc_je_regenerace_dulezita\"><\/span>Pro\u010d je regenerace d\u016fle\u017eit\u00e1 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010den\u00ed nebo jak\u00e1koliv jin\u00e1 fyzick\u00e1 aktivita zp\u016fsobuje&nbsp;<strong>v\u00fdrazn\u00e9 zm\u011bny v lidsk\u00e9m t\u011ble.&nbsp;<\/strong>Obzvl\u00e1\u0161t\u011b p\u0159i opakovan\u00e9m a intenzivn\u00edm tr\u00e9ninku doch\u00e1z\u00ed k&nbsp;<strong>rozpadu svalov\u00e9 tk\u00e1n\u011b&nbsp;<\/strong>a&nbsp;<strong>vy\u010derp\u00e1n\u00ed svalov\u00e9ho glykogenu,&nbsp;<\/strong>kter\u00fd dod\u00e1v\u00e1 t\u011blu energii.&nbsp;Takto po\u0161kozen\u00fd a bolav\u00fd sval pot\u0159ebuje na opravu&nbsp;a zacelen\u00ed&nbsp;<strong>jeden a\u017e dva dny.&nbsp;<\/strong>Bolest sval\u016f m\u016f\u017ee b\u00fdt velmi nep\u0159\u00edjemn\u00e1 a m\u016f\u017ee v\u00e1s&nbsp;<strong>omezovat i p\u0159i t\u011bch nejz\u00e1kladn\u011bj\u0161\u00edch \u00fakonech,&nbsp;<\/strong>jako je vst\u00e1v\u00e1n\u00ed z postele, ch\u016fze po schodech nebo zved\u00e1n\u00ed t\u011b\u017ek\u00fdch p\u0159edm\u011bt\u016f.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc je to pr\u00e1v\u011b obdob\u00ed po tr\u00e9ninku, kdy za\u010dne va\u0161e t\u011blo zu\u017eitkovat d\u0159inu z posilovny. Svalov\u00e1 hmota se toti\u017e&nbsp;<strong>nebuduje b\u011bhem tr\u00e9ninku, ale n\u00e1sledn\u011b po n\u011bm,&nbsp;<\/strong>v \u010dase regenerace a odpo\u010dinku. V\u011bt\u0161ina sportovc\u016f v\u00ed, \u017ee&nbsp;<strong>dostate\u010dn\u00fd odpo\u010dinek po cvi\u010den\u00ed&nbsp;<\/strong>je nezbytn\u00fd pro co&nbsp;<strong>nejlep\u0161\u00ed v\u00fdkon.&nbsp;<\/strong>Najdou se v\u0161ak i tac\u00ed, kte\u0159\u00ed sv\u00e9 t\u011blo&nbsp;<strong>dopracuj\u00ed a\u017e k&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/pretrenovani-fakt-nebo-mytus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"p\u0159etr\u00e9nov\u00e1n\u00ed (opens in a new tab)\">p\u0159etr\u00e9nov\u00e1n\u00ed<\/a>.&nbsp;<\/strong>Nep\u0159etr\u017eit\u00fd tr\u00e9nink m\u016f\u017ee ve skute\u010dnosti&nbsp;<strong>oslabit v\u00e1\u0161 v\u00fdkon&nbsp;<\/strong>a snaha o v\u011bt\u0161\u00ed svaly bude ne\u00fa\u010dinn\u00e1.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1124x749.jpg\" alt=\"Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku\" class=\"wp-image-171539\" width=\"843\" height=\"562\" title=\"Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_7901-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Typy_regenerace\"><\/span>Typy regenerace<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuj\u00ed&nbsp;<strong>2 typy regenerace.&nbsp;<\/strong>Okam\u017eit\u00e9&nbsp;<strong>(kr\u00e1tkodob\u00e9)&nbsp;<\/strong>zotaven\u00ed po mimo\u0159\u00e1dn\u011b intenzivn\u00edm tr\u00e9ninku a&nbsp;<strong>dlouhodob\u00e9 zotaven\u00ed,&nbsp;<\/strong>kter\u00e9 je pot\u0159eba&nbsp;<strong>zakomponovat do tr\u00e9ninkov\u00e9ho pl\u00e1nu.&nbsp;<\/strong>Oba typy jsou v\u0161ak nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 pro&nbsp;<strong>optim\u00e1ln\u00ed sportovn\u00ed v\u00fdkon&nbsp;<\/strong>a hraj\u00ed podstatnou roli p\u0159i&nbsp;<strong>oprav\u011b bolav\u00fdch sval\u016f a kloub\u016f.&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=\"wp-block-heading\">Kr\u00e1tkodob\u00e1 regenerace<\/h3>\n\n\n\n<p>Kr\u00e1tkodob\u00e9 zotaven\u00ed nast\u00e1v\u00e1&nbsp;<strong>bezprost\u0159edn\u011b po intenzivn\u00edm tr\u00e9ninku.&nbsp;<\/strong>M\u016f\u017ee j\u00edt o aktivn\u00ed zotaven\u00ed, co\u017e je vlastn\u011b&nbsp;<strong>cvi\u010den\u00ed s n\u00edzkou z\u00e1t\u011b\u017e\u00ed,&nbsp;<\/strong>nebo stre\u010dink.&nbsp;Ten prov\u00e1d\u00edme b\u011bhem&nbsp;<strong>ochlazovac\u00ed f\u00e1ze po tr\u00e9ninku,&nbsp;<\/strong>ale i p\u0159ed tr\u00e9ninkem nebo b\u011bhem dn\u00ed, kdy necvi\u010d\u00edme.&nbsp;Dal\u0161\u00edm druhem kr\u00e1tkodob\u00e9 regenerace je i zam\u011b\u0159en\u00ed na&nbsp;<strong>dopl\u0148ov\u00e1n\u00ed l\u00e1tek,&nbsp;<\/strong>kter\u00e9 se b\u011bhem cvi\u010den\u00ed z na\u0161eho t\u011bla vyplavuj\u00ed a&nbsp;<strong>zp\u016fsobuj\u00ed namo\u017een\u00e9 svaly \u010di po\u0161kozen\u00ed sval\u016f.&nbsp;<\/strong>Jde zejm\u00e9na o dopln\u011bn\u00ed&nbsp;<strong>b\u00edlkovin, pop\u0159\u00edpad\u011b sacharid\u016f.&nbsp;<\/strong>Svaly pot\u0159ebuj\u00ed i&nbsp;<strong>dostatek vody,&nbsp;<\/strong>proto byste m\u011bli pravideln\u011b hydratovat sv\u00e9 t\u011blo.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/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\">Dlouhodob\u00e1 regenerace<\/h3>\n\n\n\n<p>Techniky dlouhodob\u00e9 regenerace si osvojuj\u00ed zejm\u00e9na&nbsp;<strong>profesion\u00e1ln\u00ed sportovci a bodybuilde\u0159i.&nbsp;<\/strong>Jde o&nbsp;<strong>p\u0159edem napl\u00e1novan\u00e9 aktivity,&nbsp;<\/strong>kter\u00e9 jsou zakomponov\u00e1ny do tr\u00e9ninkov\u00e9ho pl\u00e1nu.&nbsp;Profesion\u00e1lov\u00e9, kte\u0159\u00ed se sportem \u010di cvi\u010den\u00edm \u017eiv\u00ed, mus\u00ed&nbsp;<strong>db\u00e1t o sv\u00e9 svaly a klouby,&nbsp;<\/strong>a proto je pro n\u011b krom\u011b kr\u00e1tkodob\u00e9ho zotavov\u00e1n\u00ed d\u016fle\u017eit\u00e1 i dlouhodob\u00e1 p\u0159\u00edprava.&nbsp;Pravideln\u011b se \u00fa\u010dastn\u00ed&nbsp;<strong>mas\u00e1\u017e\u00ed, fyzioterapeutick\u00fdch sezen\u00ed \u010di regenera\u010dn\u00edch pobyt\u016f,&nbsp;<\/strong>kter\u00e9 pro n\u011b z dlouhodob\u00e9ho hlediska znamenaj\u00ed&nbsp;<strong>\u00falevu od bolesti sval\u016f&nbsp;<\/strong>a p\u0159\u00edpravu na nadch\u00e1zej\u00edc\u00ed sportovn\u00ed \u010di sout\u011b\u017en\u00ed aktivity.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[1] [2]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Co_je_nezbytne_udelat_bezprostredne_po_treninku\"><\/span>Co je nezbytn\u00e9 ud\u011blat bezprost\u0159edn\u011b po tr\u00e9ninku? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme zm\u00ednili v\u00fd\u0161e, tr\u00e9nink va\u0161e t\u011blo&nbsp;<strong>vystavuje mnoh\u00fdm zran\u011bn\u00edm a po\u0161kozen\u00edm.&nbsp;<\/strong>Pokud proto po cvi\u010den\u00ed&nbsp;<strong>c\u00edt\u00edte namo\u017een\u00e9 svaly \u010di p\u00e1len\u00ed sval\u016f,&nbsp;<\/strong>je ten spr\u00e1vn\u00fd \u010das na regeneraci.&nbsp;Ne\u017e se v\u0161ak pust\u00edte do n\u011bkter\u00fdch&nbsp;<strong>zaru\u010den\u00fdch technik&nbsp;<\/strong>pro zm\u00edrn\u011bn\u00ed po\u0161kozen\u00ed, m\u011bli byste se zam\u011b\u0159it na to nejz\u00e1kladn\u011bj\u0161\u00ed<strong>.&nbsp;<\/strong>Co je tedy nezbytn\u00e9 ud\u011blat&nbsp;<strong>bezprost\u0159edn\u011b po tr\u00e9ninku,&nbsp;<\/strong>aby byla va\u0161e regenerace \u00fasp\u011b\u0161n\u00e1?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1124x749.jpeg\" alt=\"Typy regenerace\" class=\"wp-image-171565\" width=\"843\" height=\"562\" title=\"Typy regenerace\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/beastpink_21-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Doplnit z\u00e1soby glykogenu <\/h3>\n\n\n\n<p>Glykogen je&nbsp;<strong>rozv\u011btven\u00fd polysacharid,&nbsp;<\/strong>jeho\u017e prim\u00e1rn\u00ed funkc\u00ed v t\u011ble je&nbsp;<strong>ukl\u00e1dat gluk\u00f3zu,&nbsp;<\/strong>kter\u00e1 je&nbsp;<strong>energetick\u00fdm zdrojem v l\u00e1tkov\u00e9m metabolismu.&nbsp;<\/strong>Po p\u0159ijet\u00ed do t\u011bla se glykogen&nbsp;<strong>syntetizuje a odbour\u00e1v\u00e1 v j\u00e1trech a svalech.&nbsp;<\/strong>Svalov\u00fd glykogen v\u0161ak pln\u00ed zcela jinou funkci ne\u017e glykogen v j\u00e1trech.&nbsp;Rozklad glykogenu v j\u00e1trech je rozhoduj\u00edc\u00ed pro&nbsp;<strong>dod\u00e1v\u00e1n\u00ed gluk\u00f3zy,&nbsp;<\/strong>kter\u00e1&nbsp;<strong>uspokojuje energetick\u00e9 pot\u0159eby cel\u00e9ho t\u011bla.&nbsp;<\/strong>Na druh\u00e9 stran\u011b je svalov\u00fd glykogen&nbsp;<strong>vyu\u017eit pouze ve svalech,&nbsp;<\/strong>ne v cel\u00e9m t\u011ble.&nbsp;Jeho prim\u00e1rn\u00ed funkc\u00ed je&nbsp;<strong>dod\u00e1n\u00ed energie sval\u016fm b\u011bhem cvi\u010den\u00ed&nbsp;<\/strong>nebo p\u0159i reakci&nbsp;na stres.&nbsp;<span class=\"tadv-color\">[4]<\/span>&nbsp;To znamen\u00e1, \u017ee se b\u011bhem cvi\u010den\u00ed vy\u010derp\u00e1&nbsp;<strong>hojn\u00e9 mno\u017estv\u00ed svalov\u00e9ho glykogenu,&nbsp;<\/strong>kter\u00fd mus\u00ed b\u00fdt okam\u017eit\u011b dopln\u011bn, jinak va\u0161e svaly&nbsp;<strong>ztrat\u00ed energii.&nbsp;<\/strong>Tu pot\u0159ebuj\u00ed nejen pro dal\u0161\u00ed v\u00fdkon, ale zejm\u00e9na pro&nbsp;<strong>opravu po\u0161kozen\u00fdch tk\u00e1n\u00ed.&nbsp;<\/strong>Glykogen&nbsp;m\u00e1 tak\u00e9 p\u0159\u00edzniv\u00fd vliv na&nbsp;<strong>prevenci katabolismu svalov\u00fdch protein\u016f&nbsp;<\/strong>a na&nbsp;<strong>bun\u011b\u010dnou rehydrataci.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopl\u0148ov\u00e1n\u00ed glykogenu po cvi\u010den\u00ed a sportov\u00e1n\u00ed m\u00e1 blahod\u00e1rn\u00e9 \u00fa\u010dinky nejen pro va\u0161e svaly, ale zabra\u0148uje tak\u00e9 t\u011blu <strong>obr\u00e1tit se na alternativn\u00ed zdroje energie. <\/strong>Nejlep\u0161\u00ed zp\u016fsob, jak do t\u011bla dostat dostate\u010dn\u00e9 mno\u017estv\u00ed glykogenu, je <strong>prost\u0159ednictv\u00edm j\u00eddla. <\/strong>Zam\u011b\u0159it byste se m\u011bli na <strong>nutri\u010dn\u011b kvalitn\u00ed j\u00eddla <\/strong>s vyv\u00e1\u017een\u00fdm <strong>pom\u011brem b\u00edlkovin a sacharid\u016f. <\/strong>Zejm\u00e9na <strong>sacharidy jsou skv\u011bl\u00fdm zdrojem glykogenu. <\/strong>Spot\u0159eba <strong>1,1-1,5 gram\u016f sacharid\u016f na kilogram t\u011blesn\u00e9 hmotnosti <\/strong>do 30 minut po tr\u00e9ninku vede ke <strong>spr\u00e1vn\u00e9 synt\u00e9ze glykogenu. <\/strong><span class=\"tadv-color\">[6]<\/span> Vyhnout byste se naopak m\u011bli j\u00eddl\u016fm s <strong>vysok\u00fdm obsahem tuku, <\/strong>proto\u017ee ten zpomaluje tr\u00e1ven\u00ed a oddaluje dod\u00e1n\u00ed pot\u0159ebn\u00fdch \u017eivin do sval\u016f. Skv\u011bl\u00fdm \u0159e\u0161en\u00edm jsou <a aria-label=\"proteinov\u00e9 n\u00e1poje (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 n\u00e1poje<\/a>, <a aria-label=\"vaj\u00ed\u010dka (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vajicka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vaj\u00ed\u010dka<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, ban\u00e1ny, n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, ovesn\u00e9 vlo\u010dky nebo \u010derstv\u00e9 ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1124x750.jpg\" alt=\"Co je nutn\u00e9 ud\u011blat bezprost\u0159edn\u011b po tr\u00e9ninku?\" class=\"wp-image-171513\" width=\"843\" height=\"563\" title=\"Co je nutn\u00e9 ud\u011blat bezprost\u0159edn\u011b po tr\u00e9ninku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/101403692_2958677410920619_7897897884668919808_o-1-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zajistit b\u00edlkovinovou rovnov\u00e1hu<\/h3>\n\n\n\n<p>Protein je&nbsp;<strong>makronutrient,&nbsp;<\/strong>jeho\u017e d\u016fle\u017eitou funkc\u00ed pro ka\u017ed\u00e9ho sportovce je&nbsp;<strong>vliv na r\u016fst a regeneraci sval\u016f.&nbsp;<\/strong>Cvi\u010den\u00ed toti\u017e spou\u0161t\u00ed&nbsp;<strong>rozklad svalov\u00e9 b\u00edlkoviny.&nbsp;<\/strong>M\u00edra, v jak\u00e9 k tomu dojde, z\u00e1vis\u00ed na&nbsp;<strong>cvi\u010den\u00ed a \u00farovni va\u0161eho tr\u00e9ninku.&nbsp;<\/strong>Na rozd\u00edl od dal\u0161\u00edch dvou makronutrient\u016f \u2013&nbsp;<strong>sacharid\u016f a tuk\u016f,&nbsp;<\/strong>si v\u0161ak t\u011blo b\u00edlkoviny&nbsp;<strong>neukl\u00e1d\u00e1 a netvo\u0159\u00ed si z nich rezervy,&nbsp;<\/strong>a proto mus\u00ed b\u00fdt&nbsp;<strong>pravideln\u011b dopl\u0148ov\u00e1ny.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejlep\u0161\u00ed je, pokud se v na\u0161em t\u011ble&nbsp;<strong>vytvo\u0159\u00ed&nbsp;b\u00edlkovinov\u00e1 rovnov\u00e1ha.&nbsp;<\/strong>Ta nast\u00e1v\u00e1 jako rozd\u00edl mezi synt\u00e9zou b\u00edlkovin&nbsp;<strong>(b\u00edlkovinn\u00fd anabolismus)&nbsp;<\/strong>a rozd\u011blen\u00edm b\u00edlkovin na men\u0161\u00ed molekuly, nap\u0159\u00edklad b\u011bhem cvi\u010den\u00ed&nbsp;<strong>(b\u00edlkovinn\u00fd katabolismus).&nbsp;<\/strong>Synt\u00e9za b\u00edlkovin m\u00e1 po tr\u00e9ninku&nbsp;<strong>tendenci klesat,&nbsp;<\/strong>proto je jejich dopl\u0148ov\u00e1n\u00ed, a to zejm\u00e9na po fyzick\u00e9 z\u00e1t\u011b\u017ei, skute\u010dn\u011b&nbsp;<strong>d\u016fle\u017eit\u00fdm krokem.&nbsp;<\/strong>Konzumace dostate\u010dn\u00e9ho mno\u017estv\u00ed b\u00edlkovin po tr\u00e9ninku poskytne t\u011blu&nbsp;<strong>aminokyseliny,&nbsp;<\/strong>kter\u00e9 pot\u0159ebuje na&nbsp;<strong>opravu a p\u0159estavbu svalov\u00fdch protein\u016f.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span>&nbsp;Doporu\u010duje se proto konzumovat&nbsp;<strong>0,5-0,8 gram\u016f b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti,&nbsp;<\/strong>a to bezprost\u0159edn\u011b po tr\u00e9ninku.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1124x750.jpg\" alt=\"D\u016fle\u017eit\u00e9 je zajistit b\u00edlkovinnou rovnov\u00e1hu\" class=\"wp-image-171578\" width=\"843\" height=\"563\" title=\"D\u016fle\u017eit\u00e9 je zajistit b\u00edlkovinnou rovnov\u00e1hu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/rsz_justwhey_1-min-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Obnovit syst\u00e9m ATP-PC<\/h3>\n\n\n\n<p><strong>Adenosintrifosf\u00e1t (ATP)&nbsp;<\/strong>je nejz\u00e1kladn\u011bj\u0161\u00ed formou&nbsp;<strong>energie v bu\u0148k\u00e1ch&nbsp;<\/strong>a hraje z\u00e1sadn\u00ed roli v&nbsp;<strong>metabolismu a fungov\u00e1n\u00ed sval\u016f.&nbsp;<\/strong>Na\u0161e t\u011blo v\u0161ak um\u00ed vyu\u017e\u00edvat ATP jako zdroj energie&nbsp;<strong>pouze n\u011bkolik sekund,&nbsp;<\/strong>a to zejm\u00e9na b\u011bhem intenzivn\u00edho cvi\u010den\u00ed.&nbsp;N\u00e1sledn\u011b si t\u011blo mus\u00ed vytvo\u0159it dal\u0161\u00ed ATP, na to mu poslou\u017e\u00ed&nbsp;<strong>fosfokreatin (PC).&nbsp;<\/strong>Syst\u00e9m ATP-PC je zodpov\u011bdn\u00fd za&nbsp;<strong>opakovan\u00e9 p\u0159\u00edvaly energie a intenzivn\u00ed svalov\u00e9 kontrakce&nbsp;<\/strong>b\u011bhem cvi\u010den\u00ed.&nbsp;Principem syst\u00e9mu je, \u017ee kdy\u017e se&nbsp;<strong>ATP rozpad\u00e1,&nbsp;<\/strong>p\u0159ich\u00e1z\u00ed na z\u00e1chranu&nbsp;<strong>PC,&nbsp;<\/strong>kter\u00fd&nbsp;<strong>resyntetizuje rozpadl\u00fd ATP.&nbsp;<\/strong>Tento syst\u00e9m je obvykle velmi efektivn\u00ed.&nbsp;Pokud v\u0161ak pravideln\u011b vystavujete t\u011blo vysok\u00e9 z\u00e1t\u011b\u017ei, nebude schopno&nbsp;<strong>tvo\u0159it dostate\u010dn\u00e9 mno\u017estv\u00ed PC pro obnovu ATP.&nbsp;<\/strong>B\u011bhem n\u011bkolika n\u00e1sleduj\u00edc\u00edch dn\u00ed po intenzivn\u00edm cvi\u010den\u00ed se&nbsp;<strong>hladiny ATP mohou z tohoto d\u016fvodu sn\u00ed\u017eit a\u017e o 20%.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span>&nbsp;Proto t\u011blo pot\u0159ebuje&nbsp;<strong>rychlej\u0161\u00ed obnovu ATP,&nbsp;<\/strong>a tud\u00ed\u017e&nbsp;<strong>rychlej\u0161\u00ed tvorbu PC.&nbsp;<\/strong>K tomu poslou\u017e\u00ed&nbsp;<strong>kreatinov\u00e9 dopl\u0148ky,&nbsp;<\/strong>kter\u00e9 pom\u00e1haj\u00ed stimulovat tvorbu PC a mohou b\u00fdt u\u017eite\u010dn\u00e9 jako&nbsp;<strong>prevence proti ztr\u00e1t\u011b ATP.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[9] [10]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Techniky_pro_ucinnou_regeneraci_a_zmirneni_namozenych_svalu\"><\/span>Techniky pro \u00fa\u010dinnou regeneraci a zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Technik, kter\u00fdmi m\u016f\u017eete pomoci p\u0159i regeneraci, je hned n\u011bkolik.&nbsp;Ne v\u0161echny jsou v\u0161ak \u00fa\u010dinn\u00e9, a proto jsme se zam\u011b\u0159ili na&nbsp;<strong>techniky ov\u011b\u0159en\u00e9 studiemi a zku\u0161enostmi profesion\u00e1ln\u00edch sportovc\u016f.<\/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\">Dostate\u010dn\u00e1 hydratace<\/h3>\n\n\n\n<p>Nejde ani tak o techniku, jako&nbsp;<strong>o ,,must do\u201c aktivitu,&nbsp;<\/strong>kter\u00e1 je pro dosa\u017een\u00ed v\u00fdsledk\u016f a&nbsp;<strong>regeneraci nesm\u00edrn\u011b d\u016fle\u017eit\u00e1.&nbsp;<\/strong>Pokud jste spr\u00e1vn\u011b hydratovan\u00ed, va\u0161e t\u011blo zajist\u00ed&nbsp;<strong>optim\u00e1ln\u00ed vnit\u0159n\u00ed prost\u0159ed\u00ed na maximalizaci v\u00fdsledk\u016f.&nbsp;<\/strong>B\u011bhem cvi\u010den\u00ed toti\u017e&nbsp;<strong>ztr\u00e1c\u00edte vodu,&nbsp;<\/strong>a kdy\u017e ji b\u011bhem tr\u00e9ninku \u010di n\u00e1sledn\u011b po n\u011bm nedopln\u00edte, va\u0161e svaly&nbsp;<strong>budou trp\u011bt.&nbsp;<\/strong>Vyv\u00e1\u017een\u00e1 strava v kombinaci s cvi\u010den\u00edm podporuje&nbsp;<strong>synt\u00e9zu b\u00edlkovin.&nbsp;<\/strong>Aby k n\u00ed do\u0161lo, va\u0161e svaly mus\u00ed b\u00fdt&nbsp;<strong>dostate\u010dn\u011b hydratov\u00e1ny.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostate\u010dn\u00e1 hydratace po tr\u00e9ninku nav\u00edc&nbsp;<strong>sni\u017euje pocit \u00fanavy a zlep\u0161uje tr\u00e1ven\u00ed.&nbsp;<\/strong>Sliny, kter\u00e9 pou\u017e\u00edv\u00e1me na&nbsp;<strong>konzumaci a zpracov\u00e1n\u00ed potravy&nbsp;<\/strong>v \u00fastech, na tyto \u00fakony&nbsp;<strong>pot\u0159ebuj\u00ed vodu.&nbsp;<\/strong>Pokud jste b\u011bhem konzumace j\u00eddel dehydrovan\u00ed, j\u00eddlo se do tr\u00e1vic\u00edho traktu dost\u00e1v\u00e1 h\u016f\u0159e a v\u00e1s mohou tr\u00e1pit&nbsp;<strong>nep\u0159\u00edjemn\u00e9 \u017ealude\u010dn\u00ed probl\u00e9my.&nbsp;<\/strong>To m\u016f\u017ee po tr\u00e9ninku zp\u016fsobit i&nbsp;<strong>pocit \u00fanavy \u010di vznik stresu,&nbsp;<\/strong>kter\u00e9 v\u00fdrazn\u011b&nbsp;<strong>oslabuj\u00ed regeneraci.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span>&nbsp;O d\u016fle\u017eitosti hydratace se do\u010dtete tak\u00e9 v na\u0161em \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci (opens in a new tab)\">Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1124x744.jpeg\" alt=\"Dostate\u010dn\u00e1 hydratace\" class=\"wp-image-171607\" width=\"843\" height=\"558\" title=\"Dostate\u010dn\u00e1 hydratace\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1124x744.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-400x265.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-1536x1017.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/shaker-02-min-min-2048x1356.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Spr\u00e1vn\u00e1 suplementace <\/h3>\n\n\n\n<p>Jak jsme zm\u00ednili v\u00fd\u0161e, va\u0161e t\u011blo b\u011bhem cvi\u010den\u00ed p\u0159ich\u00e1z\u00ed o&nbsp;<strong>mnoh\u00e9 d\u016fle\u017eit\u00e9 l\u00e1tky.&nbsp;<\/strong>Ty m\u016f\u017eeme n\u00e1sledn\u011b p\u0159ijmout&nbsp;<strong>prost\u0159ednictv\u00edm stravy,&nbsp;<\/strong>ale st\u00e1le \u010dast\u011bj\u0161\u00edm a pohodln\u011bj\u0161\u00edm zp\u016fsobem je i&nbsp;<strong>jejich suplementace.&nbsp;<\/strong>Jak\u00e9 jsou nejlep\u0161\u00ed&nbsp;<strong>v\u00fd\u017eivov\u00e9 dopl\u0148ky pro pos\u00edlen\u00ed regenerace?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Protein (opens in a new tab)\">Protein<\/a>&nbsp;\u2013 v suplementaci po tr\u00e9ninku jednozna\u010dn\u011b&nbsp;<strong>\u010d\u00edslo jedna<\/strong>. Pom\u00e1h\u00e1&nbsp;<strong>nab\u00edrat svalovou hmotu,&nbsp;<\/strong>ale naopak&nbsp;<strong>redukovat tuk a zachovat svalstvo.&nbsp;<\/strong>B\u00edlkoviny jsou nav\u00edc tvo\u0159eny&nbsp;<strong>komplexn\u00edm aminokyselinov\u00fdm profilem,&nbsp;<\/strong>kter\u00fd pom\u00e1h\u00e1&nbsp;<strong>regenerovat svalov\u00e1 vl\u00e1kna.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span>&nbsp;Na trhu existuje hned&nbsp;<strong>n\u011bkolik druh\u016f protein\u016f,&nbsp;<\/strong>kter\u00fdmi m\u016f\u017eete dos\u00e1hnout po\u017eadovan\u00fdch v\u00fdsledk\u016f. Z\u00e1kladn\u00edm a nejprod\u00e1van\u011bj\u0161\u00edm proteinem je&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"syrov\u00e1tkov\u00fd protein (opens in a new tab)\">syrov\u00e1tkov\u00fd protein<\/a>, kter\u00fd je v\u0161ak \u017eivo\u010di\u0161n\u00fd, a tak je rozhodn\u011b&nbsp;<strong>nep\u0159ijateln\u00fd pro vegany.&nbsp;<\/strong>Ti v\u0161ak mohou s\u00e1hnout po&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"proteinech z rostlinn\u00fdch zdroj\u016f (opens in a new tab)\">proteinech z rostlinn\u00fdch zdroj\u016f<\/a>, kter\u00e9 jsou stejn\u011b&nbsp;<strong>efektivn\u00edm zdrojem b\u00edlkovin.&nbsp;<\/strong>Dal\u0161\u00edm \u017eivo\u010di\u0161n\u00fdm proteinem je&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/nocni-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kasein (opens in a new tab)\">kasein<\/a>, kter\u00fd je specifick\u00fd&nbsp;<strong>postupn\u00fdm uvol\u0148ov\u00e1n\u00edm b\u00edlkovin,&nbsp;<\/strong>a proto je vhodn\u00fd ke konzumaci p\u0159ed span\u00edm. Ne nadarmo se mu \u0159\u00edk\u00e1&nbsp;<strong>no\u010dn\u00ed protein.&nbsp;<\/strong>D\u00e1le se proteiny d\u011bl\u00ed na z\u00e1klad\u011b jejich&nbsp;<strong>slo\u017een\u00ed nebo formy zpracov\u00e1n\u00ed.&nbsp;<\/strong>V\u00fdb\u011br je skute\u010dn\u011b pestr\u00fd. Pokud si neum\u00edte zvolit, kter\u00fd protein je pro v\u00e1s ten spr\u00e1vn\u00fd, s\u00e1hn\u011bte po na\u0161em&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jaky-protein-si-vybrat-syrovatkovy-koncentrat-izolat-nebo-hydrolyzat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pr\u016fvodci (opens in a new tab)\">pr\u016fvodci<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kreatin (opens in a new tab)\">Kreatin<\/a>&nbsp;\u2013 kreatinovou suplementaci jsme zmi\u0148ovali ji\u017e v\u00fd\u0161e v souvislosti s&nbsp;<strong>obnovou ATP-PC syst\u00e9mu.&nbsp;<\/strong>Kreatin m\u00e1 v\u0161ak i dal\u0161\u00ed benefity, kter\u00e9 ovliv\u0148uj\u00ed regeneraci po cvi\u010den\u00ed. Mnoh\u00e9 studie nazna\u010duj\u00ed, \u017ee&nbsp;<strong>kreatin pomohl zv\u00fd\u0161it regeneraci svalov\u00e9 hmoty po intenzivn\u00edm silov\u00e9m tr\u00e9ninku.&nbsp;<\/strong>Nav\u00edc kreatin zvy\u0161uje&nbsp;<strong>obsah vody ve svalov\u00fdch bu\u0148k\u00e1ch,&nbsp;<\/strong>kter\u00e9 podporuj\u00ed&nbsp;<strong>tvorbu r\u016fstov\u00e9ho hormonu.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[26]<\/span>&nbsp;Ten je spou\u0161t\u011b\u010dem n\u011bkolika dal\u0161\u00edch proces\u016f, mezi nimi\u017e je i&nbsp;<strong>stimulace tvorby protein\u016f.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span>&nbsp;Zkusit m\u016f\u017eete&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kreatin-monohydrat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kreatin monohydr\u00e1t (opens in a new tab)\">kreatin monohydr\u00e1t<\/a>, kter\u00fd je nejz\u00e1kladn\u011bj\u0161\u00ed, a z\u00e1rove\u0148&nbsp;<strong>nejpopul\u00e1rn\u011bj\u0161\u00ed formou kreatinu,&nbsp;<\/strong>ale s\u00e1hnout m\u016f\u017eete tak\u00e9 po&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kreatin-ethyl-ester\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"jin\u00fdch modern\u00edch form\u00e1ch (opens in a new tab)\">jin\u00fdch modern\u00edch form\u00e1ch<\/a>, \u010di dokonce&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/viceslozkovy-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"v\u00edceslo\u017ekov\u00fdch kreatinech (opens in a new tab)\">v\u00edceslo\u017ekov\u00fdch kreatinech<\/a>. T\u00e1pete tak\u00e9 v ot\u00e1zce,&nbsp;<strong>jak\u00fd kreatin je pro v\u00e1s nejlep\u0161\u00ed?&nbsp;<\/strong>P\u0159e\u010dt\u011bte si v\u00edce o&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vse-co-musite-vedet-o-kreatinu-a-jeho-formach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"jeho form\u00e1ch (opens in a new tab)\">jeho form\u00e1ch<\/a>, nebo s\u00e1hn\u011bte po&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kreatin-pruvodce-kreatinem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pr\u016fvodci kreatinovou suplementac\u00ed (opens in a new tab)\">pr\u016fvodci kreatinovou suplementac\u00ed<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1124x750.jpg\" alt=\"Spr\u00e1vn\u00e1 suplementace d\u016fle\u017eit\u00e1 pro regeneraci\" class=\"wp-image-171775\" width=\"843\" height=\"563\" title=\"Spr\u00e1vn\u00e1 suplementace d\u016fle\u017eit\u00e1 pro regeneraci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/pero-765-min.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"BCAA (opens in a new tab)\">BCAA<\/a>&nbsp;\u2013 jde o slo\u017een\u00ed&nbsp;<strong>t\u0159\u00ed aminokyselin s rozv\u011btven\u00fdm \u0159et\u011bzcem \u2013&nbsp;<\/strong>leucin, isoleucin a valin. Pokud jsou b\u011bhem cvi\u010den\u00ed \u010di n\u00e1sledn\u011b po n\u011bm hladiny&nbsp;<strong>glykogenu n\u00edzk\u00e9,&nbsp;<\/strong>t\u011blo spol\u00e9h\u00e1 pr\u00e1v\u011b na&nbsp;<strong>tyto t\u0159i z\u00e1kladn\u00ed aminokyseliny.&nbsp;<\/strong>Mohou se tak\u00e9 pod\u00edlet na&nbsp;<strong>regulaci hladiny cukru v krvi&nbsp;<\/strong>a stimulov\u00e1n\u00ed bun\u011bk, aby p\u0159ij\u00edmaly cukr z krevn\u00edho ob\u011bhu. BCAA mohou pomoci&nbsp;<strong>sn\u00ed\u017eit \u00fanavu,&nbsp;<\/strong>kterou poci\u0165ujete po cvi\u010den\u00ed,&nbsp;<strong>sn\u00ed\u017een\u00edm produkce serotoninu&nbsp;<\/strong>v mozku.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span>&nbsp;Studie nav\u00edc prok\u00e1zala, \u017ee suplementace BCAA pomohla&nbsp;<strong>sn\u00ed\u017eit bolest sval\u016f u \u00fa\u010dastn\u00edk\u016f a\u017e o 33%&nbsp;<\/strong>oproti t\u011bm, kte\u0159\u00ed p\u0159ij\u00edmali placebo.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/glutamin\" target=\"_blank\" aria-label=\"L-glutamin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L-glutamin<\/a>&nbsp;\u2013 z\u00e1zra\u010dn\u00e1 aminokyselina, jej\u00ed\u017e hlavn\u00edm \u00fakolem je pr\u00e1v\u011b&nbsp;<strong>oprava po\u0161kozen\u00fdch svalov\u00fdch tk\u00e1n\u00ed&nbsp;<\/strong>po n\u00e1ro\u010dn\u00e9m tr\u00e9ninku. Tento fakt potvrdila i studie, kter\u00e1 zkoumala suplementaci glutaminu a zam\u011b\u0159ovala se pr\u00e1v\u011b na&nbsp;<strong>jeho vliv na regeneraci.&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[14]<\/span>&nbsp;<\/span>Jeho suplementace vedla k&nbsp;<strong>rychlej\u0161\u00edmu zotaven\u00ed a sn\u00ed\u017een\u00ed bolestivosti sval\u016f&nbsp;<\/strong>po intenzivn\u00edm cvi\u010den\u00ed. Dok\u00e1zala tak\u00e9, \u017ee \u00fa\u010dinek glutaminu na regeneraci svalov\u00e9 s\u00edly m\u016f\u017ee b\u00fdt&nbsp;<strong>vy\u0161\u0161\u00ed u mu\u017e\u016f ne\u017e u \u017een.<\/strong>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[14]<\/span>&nbsp;Nav\u00edc glutamin&nbsp;<strong>posiluje imunitn\u00ed syst\u00e9m,&nbsp;<\/strong>kter\u00fd je tak\u00e9 nesm\u00edrn\u011b d\u016fle\u017eit\u00fd pro&nbsp;<strong>optim\u00e1ln\u00ed sportovn\u00ed v\u00fdkon&nbsp;<\/strong>a&nbsp;<strong>n\u00e1slednou regeneraci.&nbsp;<\/strong>L-glutamin m\u016f\u017eete naj\u00edt v&nbsp;<a aria-label=\"samostatn\u00e9 form\u011b, (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/l-glutamin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">samostatn\u00e9 form\u011b,<\/a>&nbsp;ale vyskytuje se i jako sou\u010d\u00e1st&nbsp;<a aria-label=\"komplexn\u00edch aminokyselin (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00edch aminokyselin<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Beta Alanin (opens in a new tab)\">Beta Alanin<\/a>&nbsp;\u2013 beta alanin je&nbsp;<strong>neesenci\u00e1ln\u00ed aminokyselina,&nbsp;<\/strong>kter\u00e1 je pot\u0159ebn\u00e1 zejm\u00e9na pro&nbsp;<strong>tvorbu karnosinu.&nbsp;<\/strong>Ten toti\u017e&nbsp;<strong>br\u00e1n\u00ed tvorb\u011b kyseliny ml\u00e9\u010dn\u00e9&nbsp;<\/strong>a m\u00e1 pozitivn\u00ed vliv p\u0159i&nbsp;<strong>redukci pocitu \u00fanavy.&nbsp;<\/strong>Jedna studie zjistila, \u017ee dopln\u011bn\u00ed beta alaninu m\u016f\u017ee zlep\u0161it v\u00fdkon p\u0159i cvi\u010den\u00edch s vysokou intenzitou, kter\u00e9&nbsp;<strong>trvaj\u00ed a\u017e \u010dty\u0159i minuty.&nbsp;<\/strong>I kdy\u017e se tato aminokyselina b\u011b\u017en\u011b nach\u00e1z\u00ed v t\u011ble, jej\u00ed procento v krvi je velmi n\u00edzk\u00e9 a b\u011bhem pravideln\u00e9ho a intenzivn\u00edho cvi\u010den\u00ed se&nbsp;<strong>rychle spot\u0159ebuje.&nbsp;<\/strong>Jeho suplementace je proto v\u00edce ne\u017e \u017e\u00e1douc\u00ed, zejm\u00e9na u&nbsp;<strong>aktivn\u00edch \u010di vytrvalostn\u00edch sportovc\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" 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<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/kolagen\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kolagen (opens in a new tab)\">Kolagen<\/a>&nbsp;\u2013&nbsp;<strong>hlavn\u00ed slo\u017eka pojivov\u00fdch tk\u00e1n\u00ed,&nbsp;<\/strong>kter\u00e9 tvo\u0159\u00ed mnoh\u00e9 \u010d\u00e1sti lidsk\u00e9ho t\u011bla, jako jsou&nbsp;<strong>\u0161lachy, vazy, kosti, k\u016f\u017ee a svaly.&nbsp;<\/strong>Konzumace kolagenu m\u016f\u017ee m\u00edt celou \u0159adu zdravotn\u00edch v\u00fdhod, od&nbsp;<strong>zm\u00edrn\u011bn\u00ed bolesti kloub\u016f a\u017e po zlep\u0161en\u00ed zdrav\u00ed poko\u017eky.&nbsp;<\/strong>Pom\u00e1h\u00e1 tak\u00e9 udr\u017eovat&nbsp;<strong>integritu chrupavky,&nbsp;<\/strong>co\u017e je gumovit\u00e1 tk\u00e1\u0148, kter\u00e1&nbsp;<strong>chr\u00e1n\u00ed va\u0161e klouby.&nbsp;<\/strong><span class=\"tadv-color\"><span style=\"color: #ff6600;\">[15]<\/span>&nbsp;<\/span>V jedn\u00e9 studii do\u0161lo u sportovc\u016f, kte\u0159\u00ed konzumovali&nbsp;<strong>10 gram\u016f kolagenu&nbsp;<\/strong>denn\u011b po dobu 24 t\u00fddn\u016f, k v\u00fdznamn\u00e9mu sn\u00ed\u017een\u00ed&nbsp;<strong>bolesti kloub\u016f a sval\u016f p\u0159i ch\u016fzi a odpo\u010dinku&nbsp;<\/strong>ve srovn\u00e1n\u00ed se skupinou, kter\u00e1 kolagen neu\u017e\u00edvala. Dal\u0161\u00ed studie zase prok\u00e1zala, \u017ee u\u017e\u00edv\u00e1n\u00ed kolagenu m\u011blo z\u00e1sadn\u00ed vliv p\u0159i&nbsp;<strong>zm\u00edrn\u011bn\u00ed bolesti sval\u016f po tr\u00e9ninku.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Vitam\u00edny a miner\u00e1ly (opens in a new tab)\">Vitam\u00edny a miner\u00e1ly<\/a>&nbsp;\u2013 zm\u00edrnit bolest sval\u016f mohou pomoci i n\u011bkter\u00e9 vitam\u00edny a miner\u00e1ly. Takov\u00fd&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitam\u00edn C (opens in a new tab)\">vitam\u00edn C<\/a>&nbsp;podporuje imunitn\u00ed syst\u00e9m, ale i&nbsp;<strong>tvorbu kolagenu,&nbsp;<\/strong>kter\u00fd je zodpov\u011bdn\u00fd za opravu&nbsp;<strong>po\u0161kozen\u00fdch tk\u00e1n\u00ed ve svalech,&nbsp;<\/strong>kloubech \u010di poko\u017ece.&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/vitamin-e\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Vitam\u00edn E (opens in a new tab)\">Vitam\u00edn E<\/a>&nbsp;chr\u00e1n\u00ed bu\u0148ky v t\u011ble p\u0159ed&nbsp;<strong>po\u0161kozen\u00edm voln\u00fdmi radik\u00e1ly.&nbsp;<\/strong>Komplex&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitam\u00edn\u016f B (opens in a new tab)\">vitam\u00edn\u016f B<\/a>&nbsp;zaji\u0161\u0165uje&nbsp;<strong>rychlej\u0161\u00ed obnovu tk\u00e1n\u00ed&nbsp;<\/strong>a&nbsp;<strong>sni\u017euje tvorbu svalov\u00fdch k\u0159e\u010d\u00ed.&nbsp;<\/strong>V tom mohou pomoci i miner\u00e1ly, jako&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ho\u0159\u010d\u00edk (opens in a new tab)\">ho\u0159\u010d\u00edk<\/a>&nbsp;a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"zinek (opens in a new tab)\">zinek<\/a>, kter\u00e9 nav\u00edc&nbsp;<strong>redukuj\u00ed pocit \u00fanavy,&nbsp;<\/strong>\u010d\u00edm\u017e vedou va\u0161e t\u011blo k mnoh\u00fdm proces\u016fm&nbsp;<strong>prosp\u011b\u0161n\u00fdch i pro regeneraci.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-1124x750.jpg\" alt=\"Vitam\u00edny a miner\u00e1ly mohou zm\u00edrnit bolest sval\u016f\" class=\"wp-image-171471\" width=\"843\" height=\"563\" title=\"Vitam\u00edny a miner\u00e1ly mohou zm\u00edrnit bolest sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_6356.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mas\u00e1\u017e<\/h3>\n\n\n\n<p>Mas\u00edrov\u00e1n\u00ed nam\u00e1han\u00e9ho svalstva m\u00e1 hned&nbsp;<strong>n\u011bkolik pozitivn\u00edch \u00fa\u010dink\u016f.&nbsp;<\/strong>Pomoc\u00ed mas\u00e1\u017ee m\u016f\u017eete&nbsp;<strong>p\u0159edej\u00edt bolesti, uvolnit napjat\u00e9 t\u011blo&nbsp;<\/strong>a&nbsp;<strong>zlep\u0161it krevn\u00ed ob\u011bh.&nbsp;<\/strong>Mas\u00e1\u017en\u00ed terapie nav\u00edc&nbsp;<strong>zm\u00edr\u0148uje z\u00e1n\u011bty&nbsp;<\/strong>a podporuje&nbsp;<strong>r\u016fst nov\u00fdch mitochondri\u00ed.&nbsp;<\/strong>Existuje n\u011bkolik druh\u016f mas\u00e1\u017e\u00ed, kter\u00e9 pom\u00e1haj\u00ed p\u0159i zm\u00edrn\u011bn\u00ed bolesti sval\u016f.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span>&nbsp;Vyzkou\u0161et m\u016f\u017eete:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0160v\u00e9dskou mas\u00e1\u017e&nbsp;<\/strong>\u2013 principem t\u00e9to mas\u00e1\u017ee je mas\u00edrovat svaly pomoc\u00ed pohyb\u016f, kter\u00e9 kop\u00edruj\u00ed cirkulaci krve v t\u011ble. To pom\u00e1h\u00e1 odplavovat metabolick\u00e9 odpady z va\u0161ich sval\u016f a z\u00e1rove\u0148 podporuje relaxaci \u010di zm\u00edrn\u011bn\u00ed du\u0161evn\u00edho a fyzick\u00e9ho stresu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/li><li><strong>Hloubkovou mas\u00e1\u017e&nbsp;<\/strong>\u2013 jde o druh velmi energick\u00e9 mas\u00e1\u017ee, kter\u00e1 se zam\u011b\u0159uje na hlub\u0161\u00ed vrstvy sval\u016f a pojivov\u00fdch tk\u00e1n\u00ed. Takov\u00e1 mas\u00e1\u017e vy\u017eaduje siln\u011bj\u0161\u00ed ruce a ma\u010dk\u00e1n\u00ed, d\u00edky \u010demu\u017e pom\u00e1h\u00e1 uvol\u0148ovat napjat\u00e9 svalstvo. Nejde p\u0159i n\u00ed ani tak o relaxaci, jako o skute\u010dnou opravu tk\u00e1n\u00ed.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/li><li><strong>Reflexn\u00ed mas\u00e1\u017e&nbsp;<\/strong>\u2013 p\u0159i t\u00e9to mas\u00e1\u017ei jde sp\u00ed\u0161e o relaxaci ne\u017e o skute\u010dnou l\u00e9\u010dbu bolesti sval\u016f. Principem je ma\u010dk\u00e1n\u00ed bod\u016f na t\u011ble, kter\u00e9 jsou propojeny s vnit\u0159n\u00edmi org\u00e1ny. Stimulac\u00ed t\u011bchto bod\u016f se zvy\u0161uje energie, zvy\u0161uje se metabolismus, ale zejm\u00e9na se z t\u011bla vyplavuj\u00ed endorfiny, co\u017e m\u00e1 za n\u00e1sledek dosa\u017een\u00ed klidn\u00e9ho a vyrovnan\u00e9ho stavu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/li><li><strong>Sportovn\u00ed mas\u00e1\u017e&nbsp;<\/strong>\u2013 z\u00e1kladn\u00ed mas\u00e1\u017e, kter\u00e1 je pro profesion\u00e1ln\u00ed sportovce nezbytnost\u00ed. Jde o fyzioterapeutickou mas\u00e1\u017e, kter\u00e1 se zam\u011b\u0159uje na konkr\u00e9tn\u00ed typy sval\u016f. Jejich stimulac\u00ed se zlep\u0161uje oprava svalov\u00e9 tk\u00e1n\u011b a zvy\u0161uje se jejich pohyblivost. Z\u00e1rove\u0148 pom\u00e1h\u00e1 roz\u0161i\u0159ovat c\u00e9vy, co\u017e podporuje krevn\u00ed ob\u011bh a odstra\u0148ov\u00e1n\u00ed odpadn\u00edch l\u00e1tek, \u010d\u00edm\u017e se sni\u017euje bolest a nap\u011bt\u00ed. Tuto mas\u00e1\u017e v\u011bt\u0161inou prov\u00e1d\u011bj\u00ed studov\u00e1n\u00ed l\u00e9ka\u0159i a fyzioterapeuti.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/li><li><strong>Mas\u00e1\u017e pomoc\u00ed fitness p\u0159\u00edslu\u0161enstv\u00ed&nbsp;<\/strong>\u2013 mas\u00e1\u017e si m\u016f\u017eete dop\u0159\u00e1t i vy sami, pomoc\u00ed \u00fa\u010dinn\u00fdch fitness pom\u016fcek. V\u00fd\u0161e zm\u00edn\u011bn\u00e9 mas\u00e1\u017ee bychom mohli za\u0159adit do kategorie dlouhodob\u00e9 regenerace. Z hlediska kr\u00e1tkodob\u00e9 regenerace m\u016f\u017ee b\u00fdt skv\u011blou technikou mas\u00e1\u017e pomoc\u00ed fitness v\u00e1lce, tud\u00ed\u017e&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"foam rolleru (opens in a new tab)\">foam rolleru<\/a>. Ten pom\u00e1h\u00e1 zlep\u0161ovat celkovou pohyblivost, zvy\u0161uje svalov\u00fd rozsah a uvol\u0148uje ztuhl\u00e9 kon\u010detiny.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg\" alt=\"Foam roller pro uvoln\u011bn\u00ed sval\u016f\" class=\"wp-image-171652\" width=\"843\" height=\"562\" title=\"Foam roller pro uvoln\u011bn\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/\u0424\u043e\u0442\u043e-13-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Terapie studenou vodou<\/h3>\n\n\n\n<p>Zm\u00edrnit bolest sval\u016f pono\u0159en\u00edm se do koupele se studenou a\u017e ledovou vodou je&nbsp;<strong>b\u011b\u017enou prax\u00ed mnoha profesion\u00e1ln\u00edch sportovc\u016f.&nbsp;<\/strong>Led \u010di studen\u00e1 voda toti\u017e&nbsp;<strong>zm\u00edr\u0148uje pocit bolesti t\u00edm,&nbsp;<\/strong>\u017ee zpomaluje veden\u00ed nerv\u016f bolesti do mozku.&nbsp;To zap\u0159\u00ed\u010din\u00ed, \u017ee bolest t\u00e9m\u011b\u0159&nbsp;<strong>nec\u00edt\u00edte a m\u016f\u017eete relaxovat.&nbsp;<\/strong>N\u011bkte\u0159\u00ed sportovci pou\u017e\u00edvaj\u00ed krom\u011b ledov\u00e9 koupele i&nbsp;<strong>terapii kontrastn\u00ed vodou&nbsp;<\/strong>(st\u0159\u00edd\u00e1n\u00ed studen\u00e9 a tepl\u00e9 vody).&nbsp;Ta m\u00e1 stejn\u00fd \u00fa\u010dinek jako terapie studenou vodou.&nbsp;Nav\u00edc aplikov\u00e1n\u00edm t\u011bchto terapi\u00ed&nbsp;<strong>posilujete i imunitn\u00ed syst\u00e9m.&nbsp;<\/strong>Efekt studen\u00e9 vody na zm\u00edrn\u011bn\u00ed bolesti sval\u016f&nbsp;<strong>prok\u00e1zalo n\u011bkolik studi\u00ed.&nbsp;<\/strong>Prok\u00e1zalo se, \u017ee&nbsp;<strong>pono\u0159en\u00ed do ledov\u00e9 vody bylo mnohem efektivn\u011bj\u0161\u00ed&nbsp;<\/strong>p\u0159i zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f ne\u017e&nbsp;<strong>oby\u010dejn\u00e1 studen\u00e1 sprcha.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20] [21]&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=\"wp-block-heading\">Stre\u010dink<\/h3>\n\n\n\n<p>Jednou z nejv\u00edce&nbsp;<strong>p\u0159ehl\u00ed\u017een\u00fdch technik pro \u00fa\u010dinnou regeneraci&nbsp;<\/strong>a zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f je stre\u010dink.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span>&nbsp;M\u016f\u017ee tak\u00e9 pomoci:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zlep\u0161it dr\u017een\u00ed t\u011bla<\/li><li>zvy\u0161ovat pru\u017enost<\/li><li>sni\u017eovat svalov\u00e9 nap\u011bt\u00ed<\/li><li>zlep\u0161ovat krevn\u00ed ob\u011bh<\/li><li>eliminovat tvorbu kyseliny ml\u00e9\u010dn\u00e9<\/li><li>zvy\u0161ovat v\u00fdkon a s\u00edlu<\/li><li>zlep\u0161ovat rozsah pohybu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stre\u010dink zn\u00e1me&nbsp;<strong>statick\u00fd a dynamick\u00fd.&nbsp;<\/strong>Statick\u00fd stre\u010dink se soust\u0159e\u010fuje na nap\u00edn\u00e1n\u00ed konkr\u00e9tn\u00edho svalu nebo skupiny sval\u016f&nbsp;<strong>bez dal\u0161\u00edho nutn\u00e9ho pohybu.&nbsp;<\/strong>Prov\u00e1d\u00ed se na konci tr\u00e9ninku, kdy\u017e jsou&nbsp;<strong>svaly je\u0161t\u011b rozeh\u0159\u00e1t\u00e9.&nbsp;<\/strong>Naopak dynamick\u00fd stre\u010dink zahrnuje&nbsp;<strong>aktivn\u00ed pohyby,&nbsp;<\/strong>kter\u00e9 pom\u00e1haj\u00ed&nbsp;<strong>zah\u0159\u00e1t va\u0161e svaly&nbsp;<\/strong>a zv\u00fd\u0161it srde\u010dn\u00ed rytmus.&nbsp;Proto se nej\u010dast\u011bji prov\u00e1d\u00ed&nbsp;<strong>t\u011bsn\u011b p\u0159ed cvi\u010den\u00edm&nbsp;<\/strong>nebo po cvi\u010den\u00ed, kdy jsou ji\u017e&nbsp;<strong>svaly vychladl\u00e9.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1124x882.jpg\" alt=\"Stre\u010dink pro uvoln\u011bn\u00ed sval\u016f\" class=\"wp-image-171635\" width=\"843\" height=\"662\" title=\"Stre\u010dink pro uvoln\u011bn\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1124x882.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-400x314.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1-1536x1205.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG-20191115-WA0015-min-1.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Aktivn\u00ed regenerace<\/h3>\n\n\n\n<p>Aktivn\u011b regenerovat po tvrd\u00e9m tr\u00e9ninku znamen\u00e1 zahrnout i&nbsp;<strong>cvi\u010den\u00ed s n\u00edzkou intenzitou.&nbsp;<\/strong>Svaly tak po&nbsp;<strong>ukon\u010den\u00ed tr\u00e9ninku neza\u017eij\u00ed \u0161ok.&nbsp;<\/strong>Dop\u0159ejete jim dostate\u010dnou p\u0159\u00edpravu na&nbsp;<strong>ukon\u010den\u00ed pohybu&nbsp;<\/strong>a vyhnete se i&nbsp;<strong>nep\u0159\u00edjemn\u00fdm svalov\u00fdm k\u0159e\u010d\u00edm,&nbsp;<\/strong>kter\u00e9 se na konci tr\u00e9nink\u016f mohou objevit.&nbsp;Aktivn\u00ed regenerace je dostate\u010dn\u011b intenzivn\u00ed na to, aby&nbsp;<strong>zv\u00fd\u0161ila srde\u010dn\u00ed rytmus a pr\u016ftok krve do svalov\u00e9 tk\u00e1n\u011b,&nbsp;<\/strong>ale natolik snadn\u00e1, \u017ee&nbsp;<strong>nevyvol\u00e1v\u00e1 dal\u0161\u00ed \u00fanavu,&nbsp;<\/strong>kter\u00e1 by br\u00e1nila n\u00e1sledn\u00e9 regeneraci.&nbsp;Aktivn\u011b regenerovat m\u016f\u017eete i v obdob\u00ed&nbsp;<strong>netr\u00e9ninkov\u00fdch dn\u00ed,&nbsp;<\/strong>co\u017e m\u016f\u017ee podpo\u0159it lep\u0161\u00ed zotaven\u00ed p\u0159ed&nbsp;<strong>dal\u0161\u00edm intenzivn\u00edm cvi\u010den\u00edm.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[23]&nbsp;<\/span>Vyzkou\u0161ejte do sv\u00e9ho tr\u00e9ninku za\u0159adit&nbsp;<strong>lehk\u00e1 cvi\u010den\u00ed,&nbsp;<\/strong>kter\u00e1 udr\u017e\u00ed v\u00e1\u0161&nbsp;<strong>srde\u010dn\u00ed rytmus nad klidovou frekvenc\u00ed,&nbsp;<\/strong>jako jsou:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>j\u00f3ga<\/li><li>cyklistika<\/li><li>ch\u016fze<\/li><li>plav\u00e1n\u00ed<\/li><li>turistika<\/li><li>lehk\u00e9 vzp\u00edr\u00e1n\u00ed <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1124x911.jpg\" alt=\"Aktivn\u00ed regenerace\" class=\"wp-image-171788\" width=\"843\" height=\"683\" title=\"Aktivn\u00ed regenerace\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1124x911.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-400x324.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-1536x1245.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/DSC03970-1-min-2048x1659.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Inovativn\u00ed technologie <\/h3>\n\n\n\n<p>Ve fitness odv\u011btv\u00ed existuje skute\u010dn\u011b \u0161irok\u00e1 \u0161k\u00e1la produkt\u016f a p\u0159\u00edslu\u0161enstv\u00ed, kter\u00e9&nbsp;<strong>pom\u00e1haj\u00ed v mnoha oblastech cvi\u010den\u00ed.&nbsp;<\/strong>Zakoupit si m\u016f\u017eete&nbsp;<strong>p\u0159\u00edslu\u0161enstv\u00ed na podporu r\u016fstu sval\u016f&nbsp;<\/strong>\u010di&nbsp;<strong>p\u0159\u00edstroje na odbour\u00e1v\u00e1n\u00ed tuku.&nbsp;<\/strong>Jak\u00fd je v\u0161ak&nbsp;<strong>technologick\u00fd posun v oblasti regenerace&nbsp;<\/strong>a zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f?&nbsp;Na trhu najdete n\u011bkolik&nbsp;<strong>inovativn\u00edch technologi\u00ed,&nbsp;<\/strong>kter\u00e9 se poperou i s t\u00edmto probl\u00e9mem:&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Kompresn\u00ed pun\u010dochy&nbsp;<\/strong>\u2013 maj\u00ed slou\u017eit na podporu krevn\u00edho ob\u011bhu po tr\u00e9ninku a zrychlen\u00ed doby regenerace.&nbsp;P\u0159\u00edkladem takov\u00fdch pun\u010doch jsou kompresn\u00ed pun\u010dochy NormaTec, od firmy PULSE.&nbsp;Hlavn\u00edm principem pun\u010doch je pou\u017e\u00edt stla\u010den\u00fd vzduch na mas\u00e1\u017e kon\u010detin, mobilizaci tekutin a zrychlen\u00ed regenerace.&nbsp;Zaru\u010duj\u00ed podobn\u00fd pocit jako p\u0159i efektivn\u00ed sportovn\u00ed mas\u00e1\u017ei.<\/li><li><strong>Pistole HyperVolt&nbsp;<\/strong>\u2013 dal\u0161\u00ed zaj\u00edmav\u00e9 za\u0159\u00edzen\u00ed, kter\u00e9 se pou\u017e\u00edv\u00e1 na podporu regenerace sval\u016f.&nbsp;HyperVolt ve tvaru pistole v\u0161ak aplikuje perkusn\u00ed s\u00edlu p\u0159\u00edmo na sval, co\u017e vytv\u00e1\u0159\u00ed intenzivn\u00ed pr\u016ftok krve, a ten pom\u00e1h\u00e1 svalu bezbolestn\u011b se zotavit.&nbsp;Pou\u017e\u00edv\u00e1 tak\u00e9 kombinaci frekvence a amplitudy, kter\u00e1 br\u00e1n\u00ed mozku sn\u00edmat sign\u00e1ly bolesti.<\/li><li><strong>Vibruj\u00edc\u00ed p\u011bnov\u00fd v\u00e1lec&nbsp;<\/strong>\u2013 upgradovan\u00e1 forma mas\u00e1\u017en\u00edho v\u00e1lce.&nbsp;Jeho princip je stejn\u00fd jako u oby\u010dejn\u00e9ho p\u011bnov\u00e9ho v\u00e1lce \u2013 zvy\u0161uje pohyblivost, zm\u00edr\u0148uje bolest sval\u016f a zlep\u0161uje koordinaci.&nbsp;Vibruj\u00edc\u00ed p\u011bnov\u00fd v\u00e1lec v\u0161ak zvy\u0161uje rychlost tohoto procesu a efektivn\u011bj\u0161\u00ed uvoln\u011bn\u00ed myofasci\u00e1ln\u00edch vl\u00e1ken.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nejcastejsi_myty_o_regeneraci\"><\/span>Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o regeneraci <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Mus\u00edte p\u00edt protein bezprost\u0159edn\u011b po tr\u00e9ninku&nbsp;<\/strong>\u2013 existuje mnoho druh\u016f protein\u016f a skute\u010dn\u011b nen\u00ed d\u016fle\u017eit\u00e9 p\u00edt protein hned po tr\u00e9ninku.&nbsp;S\u00e1hnout m\u016f\u017eete i po proteinu s postupn\u00fdm uvol\u0148ov\u00e1n\u00edm, jak\u00fdm je kasein.&nbsp;Ten se doporu\u010duje konzumovat v dob\u011b, kdy v\u00edte, \u017ee budete d\u00e9le bez j\u00eddla nebo a\u017e t\u011bsn\u011b p\u0159ed span\u00edm.<\/li><li><strong>Regenerovat m\u016f\u017eete i na gau\u010di&nbsp;<\/strong>\u2013 regenerace a odpo\u010dinek od cvi\u010den\u00ed neznamen\u00e1, \u017ee byste m\u011bli tento \u010das vyu\u017e\u00edt k vyleh\u00e1v\u00e1n\u00ed.&nbsp;Va\u0161e svaly se nicned\u011bl\u00e1n\u00edm neoprav\u00ed, pr\u00e1v\u011b naopak, m\u016f\u017eete jim t\u00edm je\u0161t\u011b v\u00edce u\u0161kodit.<\/li><li><strong>Ibuprofen pom\u00e1h\u00e1 p\u0159i zotavov\u00e1n\u00ed po tr\u00e9ninku&nbsp;<\/strong>\u2013 n\u011bkolik lid\u00ed p\u0159i poci\u0165ov\u00e1n\u00ed namo\u017een\u00fdch sval\u016f sah\u00e1 po voln\u011b prodejn\u00fdch l\u00e9c\u00edch na uti\u0161en\u00ed bolesti.&nbsp;Takov\u00fdm je i ibuprofen, kter\u00fd je \u00fa\u010dinn\u00fdm pomocn\u00edkem p\u0159i sni\u017eov\u00e1n\u00ed bolesti hlavy \u010di b\u0159icha.&nbsp;Ano, z kr\u00e1tkodob\u00e9ho hlediska m\u016f\u017ee j\u00edt o efektivn\u00ed pom\u016fcku, kter\u00e1 pom\u016f\u017ee sn\u00ed\u017eit bolest sval\u016f.&nbsp;Pokud byste v\u0161ak tyto analgetika u\u017e\u00edvali po t\u00e9m\u011b\u0159 ka\u017ed\u00e9m tr\u00e9ninku, m\u016f\u017eete se vystavit skute\u010dn\u011b z\u00e1va\u017en\u00fdm zdravotn\u00edm probl\u00e9m\u016fm, jako je po\u0161kozen\u00ed ledvin \u010di za\u017e\u00edvac\u00edho traktu.&nbsp;Jedna studie dokonce prok\u00e1zala, \u017ee ibuprofen jako n\u00e1stroj ke zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f eliminoval schopnost svalu reagovat na synt\u00e9zu protein\u016f.&nbsp;To m\u011blo za n\u00e1sledek zpomalen\u00ed r\u016fstu a adaptace sval\u016f.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min.jpg\" alt=\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o regeneraci \" class=\"wp-image-171762\" width=\"706\" height=\"594\" title=\"Nej\u010dast\u011bj\u0161\u00ed m\u00fdty o regeneraci \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min.jpg 941w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/93863579_2854664597988568_3897372685826523136_o-min-400x337.jpg 400w\" sizes=\"auto, (max-width: 706px) 100vw, 706px\" \/><\/figure><\/div>\n\n\n\n<p>Jak jsme v \u010dl\u00e1nku zm\u00ednili hned n\u011bkolikr\u00e1t,&nbsp;<strong>regenerace je kl\u00ed\u010dovou slo\u017ekou ka\u017ed\u00e9ho tr\u00e9ninku.<\/strong>&nbsp;Pokud chcete z\u00edskat dostatek energie pro dal\u0161\u00ed v\u00fdkony v posilovn\u011b, nebo se chcete vyhnout namo\u017een\u00fdm sval\u016fm, nem\u011bli byste&nbsp;<strong>spr\u00e1vnou regeneraci podce\u0148ovat.&nbsp;<\/strong>Jak\u00e1 forma zotaven\u00ed rozhodn\u011b&nbsp;<strong>nesm\u00ed chyb\u011bt ve va\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu?&nbsp;<\/strong>Dejte n\u00e1m v\u011bd\u011bt do koment\u00e1\u0159\u016f, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho podpo\u0159it&nbsp;<strong>sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\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>Regenerace po cvi\u010den\u00ed a intenzivn\u00edm tr\u00e9ninku m\u00e1 obrovsk\u00fd v\u00fdznam pro dosa\u017een\u00ed va\u0161ich fitness c\u00edl\u016f. Nemluv\u00edme v\u0161ak o dnech volna, kter\u00e9 tr\u00e1v\u00edte leno\u0161en\u00edm p\u0159ed televiz\u00ed. Regenerace je hloubkov\u00fd proces, kter\u00fd vy\u017eaduje va\u0161e \u00fasil\u00ed, \u010das a pevn\u00e9 nervy. P\u0159e\u010dt\u011bte si, pro\u010d je regenerace skute\u010dn\u011b d\u016fle\u017eit\u00e1, a jak\u00e9 jsou nejlep\u0161\u00ed techniky pro jej\u00ed efektivn\u00ed dosa\u017een\u00ed.<\/p>\n","protected":false},"author":22,"featured_media":171865,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[7209,7377,7401,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225705","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-regenerace","9":"tag-strecing-cs","10":"tag-svalovka-cs","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Poznejte nejlep\u0161\u00ed techniky pro regeneraci, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a sn\u00ed\u017een\u00ed \u00fanavy. 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