{"id":239355,"date":"2020-03-27T15:45:00","date_gmt":"2020-03-27T14:45:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=239355"},"modified":"2021-04-07T15:48:49","modified_gmt":"2021-04-07T13:48:49","slug":"5-dovodov-preco-nevidite-vysledky-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-dovodov-preco-nevidite-vysledky-treningu\/","title":{"rendered":"5 d\u00f4vodov, pre\u010do nevid\u00edte v\u00fdsledky tr\u00e9ningu"},"content":{"rendered":"\n<p>Tr\u00e9nova\u0165 spr\u00e1vne nie je ani z\u010faleka tak jednoduch\u00e9, ako si mnoh\u00ed \u013eudia myslia. Pri tr\u00e9ningoch sa daj\u00fa urobi\u0165 <strong>chyby,<\/strong> ktor\u00e9 v lep\u0161om pr\u00edpade neprines\u00fa <strong>\u017eiadne alebo iba minim\u00e1lne v\u00fdsledky.<\/strong> V hor\u0161om pr\u00edpade prin\u00e1\u0161a tr\u00e9ning viac \u0161kody ne\u017e \u00fa\u017eitku, a m\u00f4\u017ee naozaj&nbsp; po\u0161kodi\u0165 zdravie. V tomto \u010dl\u00e1nku v\u00e1m predstav\u00edme ten lep\u0161\u00ed pr\u00edpad, \u010dast\u00fd probl\u00e9m mnoh\u00fdch \u0161portovcov a akt\u00edvnych \u013eud\u00ed, ktor\u00fdm s\u00fa <strong>nedostato\u010dn\u00e9 v\u00fdsledky pri cvi\u010den\u00ed. <\/strong>Spozn\u00e1te naj\u010dastej\u0161ie chyby, ktor\u00fdch sa \u013eudia pri tr\u00e9novan\u00ed dop\u00fa\u0161\u0165aj\u00fa, a uk\u00e1\u017eeme si tie\u017e <strong>rady pre zlep\u0161enie v\u00fdsledkov.<\/strong> Ak ste u\u017e teraz v \u0161t\u00e1diu demotiv\u00e1cie z d\u00f4vodu stagn\u00e1cie pri cvi\u010den\u00ed, nenechajte permanentku zapadn\u00fa\u0165 prachom, po\u010fte do toho a h\u013eadajte s nami <strong>cestu k zlep\u0161eniu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. D\u00e1vate si nespr\u00e1vne ciele<\/h3>\n\n\n\n<p>V \u017eivote s\u00fa ciele a pl\u00e1ny ve\u013emi d\u00f4le\u017eit\u00e9, a ako iste viete, cvi\u010denie nie je v\u00fdnimkou. Celkov\u00e1 <strong>snaha, motiv\u00e1cia a pr\u00e1ca<\/strong> by mala ur\u010dite<strong> niekam smerova\u0165, <\/strong>a pod\u013ea cie\u013ea m\u00f4\u017eete n\u00e1sledne navrhn\u00fa\u0165 cestu. Prv\u00fdm <strong>z\u00e1sadn\u00fdm probl\u00e9mom, <\/strong>s ktor\u00fdmi sa \u010dasto pot\u00fdkame s\u00fa ciele, a najm\u00e4 tie <strong>v\u0161eobecn\u00e9. <\/strong>Ak si poviete, \u017ee tr\u00e9nujete kv\u00f4li six packu na bruchu, tento cie\u013e v\u00e1s nemus\u00ed nikam dosta\u0165. Je preto d\u00f4le\u017eit\u00e9 stanovi\u0165 si 2 typy cie\u013eov <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Kr\u00e1tkodob\u00e9 ciele<\/strong> &#8211; mal\u00e9 dosiahnute\u013en\u00e9 ciele<\/li><li><strong>Dlhodob\u00e9 ciele<\/strong> &#8211; ich s\u00fa\u010das\u0165ou s\u00fa kr\u00e1tkodob\u00e9 ciele a ich \u00falohou je motivova\u0165<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kr\u00e1tkodob\u00e9 ciele<\/strong> si viete pravidelne <strong>kontrolova\u0165,<\/strong> a v\u010faka nim sa budete <strong>neust\u00e1le pos\u00fava\u0165<\/strong> k dlhodob\u00e9mu cie\u013eu. Nemus\u00edte by\u0165 sk\u00fasen\u00fd tr\u00e9ner alebo odborn\u00edk na \u0161port, aby ste si vedeli stanovi\u0165 vhodn\u00fd cie\u013e. Mal by obsahova\u0165 jednu <strong>k\u013e\u00fa\u010dov\u00fa vlastnos\u0165 &#8211; \u0161pecifickos\u0165.<\/strong> Preme\u0148te preto <strong>v\u0161eobecn\u00fd cie\u013e na konkr\u00e9tny,<\/strong> a celkom zmen\u00edte poh\u013ead na tr\u00e9ning. Chcete vidie\u0165 pr\u00edklad? <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center;\">V\u0161eobecn\u00fd cie\u013e<\/p><\/th><th><p style=\"text-align: center;\">Konkr\u00e9tny cie\u013e<\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center;\">Chcem nabra\u0165 svaly.<\/p><\/td><td><p style=\"text-align: center;\">Chcem do 6 mesiacov nabra\u0165 5 kg svalovej hmoty.<\/p><\/td><\/tr><tr><td><p style=\"text-align: center;\">Chcem schudn\u00fa\u0165.<\/p><\/td><td><center>Chcem do mesiaca schudn\u00fa\u0165 aspo\u0148 0,5 kg.<\/center><\/td><\/tr><tr><td><center>Chcem by\u0165 v lep\u0161ej kond\u00edci\u00ed.<\/center><\/td><td><center>Chcem do mesiaca zabehn\u00fa\u0165 2 km bez prest\u00e1vky za XY min\u00fat.<\/center><\/td><\/tr><tr><td><center>Chcem vyzera\u0165 vy\u0161portovane.<\/center><\/td><td><center>Chcem si pripravi\u0165 tr\u00e9ningov\u00fd pl\u00e1n, v\u010faka ktor\u00e9mu do roka vidite\u013ene naberiem a vyrysujem v\u0161etky svalov\u00e9 partie.<\/center><\/td><\/tr><tr><td><center>Chcem by\u0165 silnej\u0161\u00ed\/silnej\u0161ia.<\/center><\/td><td><center>Chcem do mesiaca zvl\u00e1dnu\u0165 urobi\u0165 bez pomoci 6 zhybov.<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Zab\u00fadate na rozcvi\u010dku<\/h3>\n\n\n\n<p><strong>Plnohodnotn\u00fd tr\u00e9ning<\/strong> nepozost\u00e1va iba z <strong>konkr\u00e9tnych cvikov, s\u00e9ri\u00ed a opakovan\u00ed.<\/strong> Jeho d\u00f4le\u017eitou s\u00fa\u010das\u0165ou je aj <strong>\u00favodn\u00e1 rozcvi\u010dka (warm-up) <\/strong>a <strong>z\u00e1vere\u010dn\u00fd cooldown.<\/strong> Tieto dve \u010dasti tr\u00e9ningu v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 riziko zranen\u00ed, zlep\u0161i\u0165 v\u00fdkon<\/strong> a <strong>pom\u00f4c\u0165<\/strong> v ceste za <strong>lep\u0161\u00edmi fitness v\u00fdsledkami. <\/strong>Jednou z <strong>\u010dast\u00fdch ch\u00fdb, <\/strong>ktor\u00e9 s\u00fa zodpovedn\u00e9 za <strong>nedostato\u010dn\u00fd progres<\/strong> v tr\u00e9ningu, je <strong>rozcvi\u010dka,<\/strong> presnej\u0161ie <strong>jej vynech\u00e1vanie.<\/strong> Pozn\u00e1te to aj vy? Pr\u00e1ve ste dorazili do fitness centra a u\u017e sa te\u0161\u00edte, \u017ee dnes d\u00e1te svojim prsiam poriadne zabra\u0165. F\u013ea\u0161u si polo\u017e\u00edte na stol\u00edk a zrazu si uvedom\u00edte, \u017ee e\u0161te v\u00e1s \u010dak\u00e1 p\u00e1r min\u00fat na bicykli a kr\u00e1tka rozcvi\u010dka. Mnoh\u00fdm mo\u017eno pr\u00edde zbyto\u010dn\u00e9 sa rozcvi\u010dova\u0165, no \u00favodn\u00fd warm-up je dos\u0165 d\u00f4le\u017eit\u00fd. Jedn\u00fdm z <strong>d\u00f4vodov vynechania<\/strong> rozcvi\u010dky je napr\u00edklad <strong>\u0161etrenie \u010dasu,<\/strong> ale verte, t\u00fdmto sp\u00f4sobom \u0161etrenia \u010dasu m\u00f4\u017eete urobi\u0165 <strong>viac \u0161kody ako \u00fa\u017eitku.<\/strong> \u00dalohou warm-upu je <strong>aktivova\u0165 a pripravi\u0165 svaly<\/strong> a telo na tr\u00e9ning, z\u00e1rove\u0148 <strong>na\u0161tartova\u0165 srdce<\/strong> pre <strong>pumpovanie v\u00e4\u010d\u0161ieho mno\u017estva do svalov.<\/strong> Spr\u00e1vna rozcvi\u010dka by mala zah\u0155\u0148a\u0165 tri d\u00f4le\u017eit\u00e9 kroky <span style=\"color: #ff6600;\">[3] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>Za\u010dnite postupne <strong>zvy\u0161ova\u0165 tep srdca <\/strong>pre lep\u0161\u00ed <strong>prietok krvi do cel\u00e9ho tela,<\/strong> napr\u00edklad pri behu.<\/li><li>Zah\u0155\u0148te do rozcvi\u010dky aj <strong>cviky pre pohyblivos\u0165 svalov a k\u013abov,<\/strong> ktor\u00e9 budete pri tr\u00e9ningu potrebova\u0165. Ak sa napr\u00edklad chyst\u00e1te na beh, je vhodn\u00e9 rozcvi\u010di\u0165 \u010dlenky, l\u00fdtka a svaly zodpovedn\u00e9 za spr\u00e1vne dr\u017eanie tela.<\/li><li><strong>Pripravte svoju myse\u013e<\/strong> a rozcvi\u010dujte sa pomocou pohybov, ktor\u00e9 telo pripravia na tr\u00e9ning. Ak sa chyst\u00e1te vykon\u00e1va\u0165 cviky s vy\u0161\u0161\u00edmi v\u00e1hami, <strong>po\u010das rozcvi\u010dky<\/strong> m\u00f4\u017eete samostatne <strong>precvi\u010di\u0165 \u010dasti pohybov,<\/strong> ktor\u00e9 sa chyst\u00e1te robi\u0165.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rozcvi_ka_pred_cvi_en_m.jpeg\" alt=\"rozcvi\u010dka pred cvi\u010den\u00edm\" width=\"843\" height=\"562\" title=\"rozcvi\u010dka pred cvi\u010den\u00edm\"\/><\/figure><\/div>\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<h3 class=\"is-style-default wp-block-heading\">3. Zab\u00fadate na regener\u00e1ciu<\/h3>\n\n\n\n<p><strong>Pravideln\u00fd tr\u00e9ning <\/strong>je <strong>najlep\u0161\u00edm sp\u00f4sobom,<\/strong> ako sa dosta\u0165 k vysnen\u00e9mu<strong> fitness cie\u013eu.<\/strong> <strong>S\u00fa\u010das\u0165ou<\/strong> v\u00e1\u0161ho pl\u00e1nu by mali by\u0165 okrem tr\u00e9ningov\u00fdch <strong>dn\u00ed aj <\/strong><strong>dni ur\u010den\u00e9 na regener\u00e1ciu.<\/strong> Po\u010das nich m\u00e1 organizmus <strong>pr\u00edle\u017eitos\u0165 spracova\u0165 pokroky,<\/strong> ktor\u00e9 va\u0161e telo urobilo po\u010das tr\u00e9ningov\u00fdch dn\u00ed. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p>Pam\u00e4tajte, \u017ee <strong>pretr\u00e9novanie nie je m\u00fdtus, <\/strong>ktor\u00fd si vymysleli z\u00e1stancovia regener\u00e1cie. Pretr\u00e9novanie je <strong>\u010dast\u00fdm probl\u00e9mom fitness nad\u0161encov,<\/strong> ktor\u00ed neust\u00e1le pos\u00favaj\u00fa svoje schopnosti a <strong>zanedb\u00e1vaj\u00fa plnohodnotn\u00fd oddych organizmu <\/strong>po tr\u00e9ningu. Nezab\u00fadajte na to, \u017ee <strong>kvalitn\u00e1 regener\u00e1cia je rovnako d\u00f4le\u017eit\u00e1 ako poctiv\u00fd tr\u00e9ning. <\/strong>V\u00fdsledkom nedostatku odpo\u010dinku m\u00f4\u017eu by\u0165 <strong>zranenia z pre\u0165a\u017eenia <\/strong>a aj <strong>pretr\u00e9novanie, <\/strong>ktor\u00e9 m\u00f4\u017ee vies\u0165 k <strong>hormon\u00e1lnej nerovnov\u00e1he, \u00fanave a poklesu sily. <\/strong><span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s t\u00e9ma pretr\u00e9novania a chcete sa o nej dozvedie\u0165 viac? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/pretrenovanie-fakt-alebo-mytus\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> Pretr\u00e9novanie &#8211; fakt alebo m\u00fdtus<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/regener_cia_po_tr_ningu.jpg\" alt=\"regener\u00e1cia po tr\u00e9ningu\" width=\"843\" height=\"563\" title=\"regener\u00e1cia po tr\u00e9ningu\"\/><\/figure><\/div>\n\n\n\n<p>Je skvel\u00e9, ak si<strong> ka\u017ed\u00fd de\u0148<\/strong> n\u00e1jdete \u010das na<strong> fitko <\/strong>a kvalitn\u00fd tr\u00e9ning, za predpokladu, \u017ee zvy\u0161ok d\u0148a <strong>nestr\u00e1vite oddychovan\u00edm na gau\u010di. Nekompenzujte <\/strong>ka\u017edodenn\u00e9 fitko t\u00fdm, \u017ee zn\u00ed\u017eite <strong>\u010fal\u0161ie fyzick\u00e9 aktivity<\/strong> po\u010das d\u0148a. M\u00f4\u017ee sa toti\u017e sta\u0165, \u017ee v\u00e1\u0161 <strong>denn\u00fd kalorick\u00fd v\u00fddaj <\/strong>bude na <strong>rovnakej hodnote,<\/strong> ako keby ste v\u00f4bec <strong>necvi\u010dili.<\/strong> [6]&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm zo sp\u00f4sobov, ako si organizova\u0165 odpo\u010dinkov\u00e9 dni je tr\u00e9ningov\u00fd \u0161t\u00fdl <strong>3 ON &#8211; 1 OFF.<\/strong> Znamen\u00e1 to, \u017ee po troch tr\u00e9ningov\u00fdch d\u0148och nastupuje <strong>de\u0148 odpo\u010dinku.<\/strong> \u010cas na zotavenie v\u0161ak z\u00e1vis\u00ed od <strong>\u00farovne tr\u00e9ningu.<\/strong> Pre za\u010diato\u010dn\u00edkov je vhodn\u00e9 tr\u00e9nova\u0165 <strong>3 dni do t\u00fd\u017ed\u0148a,<\/strong> ale ak patr\u00edte medzi <strong>pokro\u010dilej\u0161\u00edch,<\/strong> v\u00e1\u0161 t\u00fd\u017ed\u0148ov\u00fd pl\u00e1n m\u00f4\u017ee obsahova\u0165 a\u017e <strong>5 tr\u00e9ningov\u00fdch dn\u00ed.<\/strong> D\u00f4le\u017eitou zlo\u017ekou regener\u00e1cie je aj <strong>sp\u00e1nok,<\/strong> pr\u00e1ve po\u010das sp\u00e1nku doch\u00e1dza k <strong>produkcii horm\u00f3nov,<\/strong> a to ovplyv\u0148uje kvalitu tr\u00e9ningu. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zva\u017eujete vhodn\u00fd trojd\u0148ov\u00fd split? M\u00e1me pre v\u00e1s tip na <strong>3-d\u0148ov\u00fa Push\/Pull Routine.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. De\u0148<\/strong> &#8211; nohy a brucho &#8211; cvi\u010di\u0165 nohy je n\u00e1ro\u010dn\u00e9 samo o sebe, ak je pr\u00e1ca s nohami roben\u00e1 poctivo, ide o vy\u010derpavaj\u00faci tr\u00e9ning.\r\n<strong>2. De\u0148<\/strong> &#8211; prsia, ramen\u00e1, tricepsy a brucho &#8211; toto je tzv. \u201cPush\u201d de\u0148, pri cvikoch na hrudn\u00edk s\u00fa zapojen\u00e9 tricepsy a ramen\u00e1, pri cvikoch na ramen\u00e1 sa zap\u00e1jaj\u00fa tricepsy.\r\n<strong>3. De\u0148<\/strong> &#8211; chrb\u00e1t, bicepsy, predlaktia a brucho &#8211; \u201cpull\u201d de\u0148, po\u010das tr\u00e9ningu chrbta sa zap\u00e1jaj\u00fa aj ruky a predlaktia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento tr\u00e9ningov\u00fd pl\u00e1n m\u00f4\u017eete rie\u0161i\u0165 <strong>rotovan\u00edm, <\/strong>\u010do v\u00e1m umo\u017en\u00ed ma\u0165 <strong>2 dni medzi tr\u00e9ningom. <\/strong>M\u00f4\u017eete tr\u00e9nova\u0165 aj po\u010das <strong>stanoven\u00fdch dn\u00ed, <\/strong>napr\u00edklad<strong> streda, piatok a nede\u013ea. <\/strong>Niektor\u00ed \u013eudia vykon\u00e1vaj\u00fa tento split <strong>2x do t\u00fd\u017ed\u0148a (syst\u00e9m 3 ON &#8211; 1 OFF),<\/strong> pre mnoh\u00fdch z v\u00e1s celkom <strong>posta\u010d\u00ed,<\/strong> ak ho <strong>precvi\u010d\u00edte raz t\u00fd\u017edenne.<\/strong><span style=\"color: #ff6600;\"> [8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/po_et_tr_ningov_ch_dn_.JPG\" alt=\"po\u010det tr\u00e9ningov\u00fdch dn\u00ed\" width=\"843\" height=\"562\" title=\"po\u010det tr\u00e9ningov\u00fdch dn\u00ed\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Nestravujete sa primeran\u00fdm sp\u00f4sobom<\/h3>\n\n\n\n<p><strong>Vyv\u00e1\u017een\u00e1 strava<\/strong> je pre plnohodnotn\u00fd tr\u00e9ning ve\u013emi d\u00f4le\u017eit\u00e1, preto\u017ee <strong>sa podie\u013ea na zlep\u0161en\u00ed \u0161portov\u00e9ho v\u00fdkonu.<\/strong> Nie je jednoduch\u00e9 sa spr\u00e1vne stravova\u0165 pri v\u0161etk\u00fdch t\u00fdch ka\u017edodenn\u00fdch povinnostiach, rovnako je \u0165a\u017ek\u00e9 stanovi\u0165 jed\u00e1lni\u010dek, ktor\u00fd by fungoval na ka\u017ed\u00e9ho. Ka\u017ed\u00fd z n\u00e1s m\u00e1 jedine\u010dn\u00e9 telo, av\u0161ak existuj\u00fa <strong>univerz\u00e1lne fakty, <\/strong>na ktor\u00e9 sa oplat\u00ed zamera\u0165 <span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>vysoko-kvalitn\u00e9 bielkoviny<\/li><li>esenci\u00e1lne mastn\u00e9 kyseliny (napr\u00edklad z orechov alebo avok\u00e1da)<\/li><li>nespracovan\u00e9 potraviny<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri zmene \u017eivotn\u00e9ho \u0161t\u00fdlu je s\u00fa\u010das\u0165ou premeny nielen pravideln\u00fd tr\u00e9ning, ale aj<strong> \u00faprava stravovania.<\/strong> D\u00e1vajte si v\u0161ak pozor na to, aby sa zo snahy jes\u0165 zdravo nestala \u201chladovka\u201d. <strong>Pokles o 500 kal\u00f3ri\u00ed <\/strong>by mala by\u0165 maxim\u00e1lna hodnota pri redukcii hmotnosti. Ak bude rozdiel medzi pr\u00edjmom kal\u00f3ri\u00ed <strong>viac ne\u017e 500, <\/strong>m\u00f4\u017ee sa sta\u0165, \u017ee<strong> namiesto v\u00fdsledkov <\/strong>za\u010dne va\u0161e telo<strong> spa\u013eova\u0165 menej kal\u00f3ri\u00ed pre udr\u017eanie tuku v tele. <\/strong>Organizmus sa dostane do tzv. <strong>n\u00fadzov\u00e9ho re\u017eimu<\/strong>, a vy sa dopracujete do bodu, kedy budete<strong> c\u00edti\u0165 hlad,<\/strong> va\u0161e <strong>telo nedostane dos\u0165 \u017eiv\u00edn,<\/strong> a navy\u0161e <strong>nebudete adekv\u00e1tne chudn\u00fa\u0165.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednou z \u010dast\u00fdch ch\u00fdb, ktor\u00e9 s\u00fa spojen\u00e9 so stravovan\u00edm, je <strong>nedostatok \u017eiv\u00edn po\u010das netr\u00e9ningov\u00fdch dn\u00ed.<\/strong> Va\u0161e svaly rast\u00fa aj po\u010das dn\u00ed oddychu, a preto potrebuj\u00fa <strong>adekv\u00e1tnu v\u00fd\u017eivu po cel\u00fd \u010das. Neobmedzujte <\/strong>svoje telo iba preto, \u017ee po\u010das netr\u00e9ningov\u00fdch dn\u00ed <strong>sp\u00e1lite menej kal\u00f3ri\u00ed.<\/strong> V\u00e1\u0161 organizmus potrebuje pre <strong>vyv\u00e1\u017een\u00e9 fungovanie<\/strong> aj pravideln\u00fa stravu, nebojte sa mu dopria\u0165 <strong>dostato\u010dn\u00fd odpo\u010dinok<\/strong> a <strong>n\u00e1le\u017eit\u00fa stravu.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. V\u00e1\u0161 tr\u00e9ning nie je dostato\u010dne n\u00e1ro\u010dn\u00fd<\/h3>\n\n\n\n<p>Pod nedostato\u010dn\u00fdm tr\u00e9ningom si m\u00f4\u017eete predstavi\u0165 cel\u00fa radu<strong> faktorov, ktor\u00e9 br\u00e1nia v efektivite a tie\u017e v\u00fdsledkoch. <\/strong>Ak vykon\u00e1vate rovnak\u00fd tr\u00e9ning u\u017e ist\u00fa dobu a prest\u00e1vate si v\u0161\u00edma\u0165 zlep\u0161enie, je na mieste zv\u00e1\u017ei\u0165, \u010di je v\u00e1\u0161 tr\u00e9ning dostato\u010dne n\u00e1ro\u010dn\u00fd. <strong>Zv\u00fd\u0161i\u0165 intenzitu<\/strong> m\u00f4\u017eete hne\u010f nieko\u013ek\u00fdmi sp\u00f4sobmi <span style=\"color: #ff6600;\">[7]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>zv\u00fd\u0161enie v\u00e1h a zn\u00ed\u017eenie po\u010dtu opakovan\u00ed<\/li><li>pridanie nestability<\/li><li>zaradenie cvikov na v\u00fdbu\u0161nos\u0165<\/li><li>zaradenie kruhov\u00e9ho tr\u00e9ningu<\/li><li>cvi\u010denie do zlyhania&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/intenzita_tr_ningu.jpg\" alt=\"intenzita tr\u00e9ningu\" width=\"843\" height=\"563\" title=\"intenzita tr\u00e9ningu\"\/><\/figure><\/div>\n\n\n\n<p>\u010cast\u00fdm faktorom, ktor\u00fd vpl\u00fdva na efektivitu tr\u00e9ningu je <strong>pr\u00edli\u0161 dlh\u00e1 pauza medzi s\u00e9riami. <\/strong>Adekv\u00e1tna <strong>d\u013a\u017eka pauzy z\u00e1vis\u00ed od typu tr\u00e9ningu,<\/strong> napr\u00edklad objemov\u00fd tr\u00e9ning zameran\u00fd na vysok\u00e9 v\u00e1hy vy\u017eaduje dlh\u0161iu dobu oddychu ne\u017e kardio tr\u00e9ning. Pr\u00edli\u0161 dlh\u00e9 pauzy <strong>zni\u017euj\u00fa frekvenciu srdca,<\/strong> \u010do m\u00f4\u017ee by\u0165 na \u0161kodu. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre lep\u0161\u00ed preh\u013ead uv\u00e1dzame odpor\u00fa\u010dan\u00e9 d\u013a\u017eky prest\u00e1vok medzi s\u00e9riami pod\u013ea typov tr\u00e9ningu <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Silov\u00fd tr\u00e9ning<\/strong> &#8211; najlep\u0161\u00ed \u010das na oddych medzi s\u00e9riami pri silovom tr\u00e9ningu s\u00fa <strong>3 &#8211; 5 min\u00fat.<\/strong> Po\u010das silov\u00e9ho tr\u00e9ningu berie organizmus energiu z <strong>ATP syst\u00e9mu,<\/strong> a ATP pou\u017e\u00edva pre <strong>tvorbu r\u00fdchlej energie bez pou\u017eitia kysl\u00edka fosfag\u00e9ny.<\/strong> Telu trv\u00e1 pribli\u017ene <strong>3 min\u00faty<\/strong> pre pln\u00e9 <strong>doplnenie z\u00e1soby fosfag\u00e9nu,<\/strong> ke\u010f\u017ee organizmus m\u00e1 iba mal\u00fa z\u00e1sobu, ktor\u00e1 vydr\u017e\u00ed pribli\u017ene 15 sek\u00fand. Doprajte ATP syst\u00e9mu dos\u0165 \u010dasu a on sa v\u00e1m odmen\u00ed t\u00fdm, \u017ee zvl\u00e1dnete vy\u0161\u0161ie v\u00e1hy a budete silnej\u0161\u00ed.<\/li><li><strong>Hypertrofick\u00fd tr\u00e9ning (pre rast svalov)<\/strong> &#8211; organizmus potrebuje pre oddych 1 &#8211; 2 min\u00faty. Zdrojom energie je <strong>ATP a glykolytick\u00fd syst\u00e9m,<\/strong> z tohto d\u00f4vodu nie je potrebn\u00fd dlh\u0161\u00ed interval. Krat\u0161ia oddychov\u00e1 doba (1 &#8211; 2 min\u00faty) toti\u017e sp\u00f4sobuje <strong>v\u00fdraznej\u0161ie uvo\u013enenie horm\u00f3nov s anabolick\u00fdm \u00fa\u010dinkom.<\/strong> Okrem in\u00e9ho, krat\u0161\u00ed \u010das <strong>zvy\u0161uje prietok krvi<\/strong> do precvi\u010dovan\u00fdch svalov, \u010do pom\u00e1ha <strong>bielkovin\u00e1m dosta\u0165 sa do svalu r\u00fdchlej\u0161ie.<\/strong><\/li><li><strong>Vytrvalostn\u00fd tr\u00e9ning<\/strong> &#8211; najvhodnej\u0161ia d\u013a\u017eka prest\u00e1vky medzi s\u00e9riami v tr\u00e9ningu zameranom na vytrvalos\u0165 je <strong>45 sek\u00fand a\u017e 2 min\u00faty.<\/strong> Energia prich\u00e1dza z <strong>aerobn\u00e9ho metabolizmu,<\/strong> a telo <strong>spa\u013euje sacharidy a tuky<\/strong> za pr\u00edtomnosti kysl\u00edka. Tento typ tr\u00e9ningu zlep\u0161uje <strong>odolnos\u0165 vo\u010di \u00fanave<\/strong> sp\u00f4sobenej <strong>hromaden\u00edm kyseliny mlie\u010dnej.<\/strong> Tr\u00e9ning s 15-20 opakovaniami v s\u00e9rii <strong>zlep\u0161uje<\/strong> schopnos\u0165 tela <strong>odstra\u0148ova\u0165 kyselinu mlie\u010dnu.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Technika<\/strong> vykonania cviku <strong>je d\u00f4le\u017eit\u00e1,<\/strong> no k adekv\u00e1tnym v\u00fdsledkom prispieva tie\u017e <strong>spr\u00e1vna d\u013a\u017eka prest\u00e1vky.<\/strong> Chcete sa o prest\u00e1vkach medzi s\u00e9riami dozvedie\u0165 viac? <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/prestavky-medzi-opakovaniami-cvikmi-a-treningami\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok Ak\u00e9 s\u00fa najlep\u0161ie prest\u00e1vky medzi opakovaniami, cvikmi a tr\u00e9ningami?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/prest_vky_medzi_s_riami.jpg\" alt=\"prest\u00e1vky medzi s\u00e9riami\" width=\"843\" height=\"562\" title=\"prest\u00e1vky medzi s\u00e9riami\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Z\u00e1vere\u010dn\u00e9 rady pre lep\u0161ie v\u00fdsledky<\/h3>\n\n\n\n<p>Na z\u00e1ver prin\u00e1\u0161ame nieko\u013eko tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu k lep\u0161\u00edm v\u00fdsledkom a progresu pri tr\u00e9ningu <span style=\"color: #ff6600;\">[11] [12] [13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Majte svoju stravu pod kontrolou<\/strong> &#8211; k\u013e\u00fa\u010dom ku kvalitn\u00e9mu tr\u00e9ningu je poctiv\u00e1 strava, ktor\u00e1 je palivom po\u010das tr\u00e9ningu a zdrojom \u017eiv\u00edn pri regener\u00e1cii.<\/li><li><strong>Nezab\u00fadajte na bielkoviny<\/strong> &#8211; svaly potrebuj\u00fa po tr\u00e9ningu \u017eiviny na ich obnovu, najm\u00e4 <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00edn<\/a>, z ktor\u00e9ho z\u00edskaj\u00fa aminokyseliny pre svoj rast.<\/li><li><strong>Sacharidy<\/strong> &#8211; s\u00fa energiou pre organizmus, a bez sacharidov sa priprav\u00edte o energiu na intenz\u00edvny tr\u00e9ning. Vyh\u013eadajte najm\u00e4 zdrav\u00e9 zdroje sacharidov, ako napr\u00edklad ban\u00e1n.<\/li><li><strong>Hydrat\u00e1cia<\/strong> &#8211; organizmu trv\u00e1 nieko\u013eko hod\u00edn vstreba\u0165 vodu, preto sa sna\u017ete o pravideln\u00fa hydrat\u00e1ciu, prija\u0165 tekutiny pred tr\u00e9ningom nesta\u010d\u00ed.<\/li><li><strong>Nezab\u00fadajte na stre\u010ding<\/strong> &#8211; tr\u00e9ning by mal v\u017edy za\u010da\u0165 pr\u00edpravou svalov a k\u013abov. \u010c\u00edm lep\u0161\u00ed m\u00e1te rozsah pohybu, t\u00fdm lep\u0161ie v\u00fdsledky dosiahnete pri dv\u00edhan\u00ed v\u00e1h.<\/li><li><strong>Bu\u010fte trpezliv\u00ed<\/strong> &#8211; bez trpezlivosti je cesta za zlep\u0161en\u00edm ve\u013emi n\u00e1ro\u010dn\u00e1. Nie je na \u0161kodu sa pravidelne odfoti\u0165 a vidie\u0165 svoju predo\u0161l\u00fa formu. Zmena v\u00e1s zaru\u010dene pote\u0161\u00ed a zv\u00fd\u0161i va\u0161u motiv\u00e1ciu.<\/li><li><strong>Pozor na pretr\u00e9novanie<\/strong> &#8211; na\u010d\u00favajte svojmu telu, neust\u00e1la \u00fanava a pomal\u0161\u00ed progres je znamen\u00edm, \u017ee potrebujete pauzu. Nemus\u00edte sa b\u00e1\u0165, pri kr\u00e1tkej prest\u00e1vke a dostato\u010dnom oddychu nestrat\u00edte svalov\u00fa hmotu ani kond\u00edciu.<\/li><li><strong>Nepla\u0161te sa<\/strong> &#8211; ak ste s tr\u00e9ningom za\u010dali, dajte svojmu organizmu dos\u0165 \u010dasu na adapt\u00e1ciu na nov\u00fa aktivitu. Tr\u00e9ning s v\u00e1hami je s\u00e1m o sebe n\u00e1ro\u010dn\u00fd, nepla\u0161te svoje telo, preto\u017ee sa m\u00f4\u017eete ve\u013emi r\u00fdchlo zrani\u0165 alebo vyhorie\u0165.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lep_ie_v_sledky_tr_ningu.jpg\" alt=\"lep\u0161ie v\u00fdsledky tr\u00e9ningu\" width=\"843\" height=\"562\" title=\"lep\u0161ie v\u00fdsledky tr\u00e9ningu\"\/><\/figure><\/div>\n\n\n\n<p><strong>Tr\u00e9ning<\/strong> je \u010dasovo, fyzicky, ale aj psychicky <strong>n\u00e1ro\u010dn\u00fd proces, <\/strong>ktor\u00fdm chceme dosiahnu\u0165 v\u00fdsledky, a preto je logick\u00e9 <strong>o\u010dak\u00e1va\u0165 zlep\u0161enie a progres. Nedostato\u010dn\u00e9 v\u00fdsledky<\/strong> m\u00f4\u017eu smerova\u0165 k <strong>demotiv\u00e1cii, <\/strong>pr\u00edpadne celkovej <strong>strate z\u00e1ujmu<\/strong> o cvi\u010denie. Za ne\u00faspechom m\u00f4\u017ee by\u0165 nespr\u00e1vna strava, zle stanoven\u00e9 ciele, alebo aj nedostatok odpo\u010dinku. Ver\u00edme, \u017ee v\u00e1s \u010dl\u00e1nok zaujal a dozvedeli ste sa mnoho nov\u00fdch inform\u00e1ci\u00ed. Chcete, aby sa o d\u00f4vodoch nedostato\u010dn\u00fdch v\u00fdsledkov pri cvi\u010den\u00ed<strong> dozvedeli aj va\u0161i priatelia? <\/strong>Nev\u00e1hajte a <strong>podporte \u010dl\u00e1nok zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ning bez v\u00fdsledkov m\u00f4\u017ee demotivova\u0165 a vies\u0165 k strate z\u00e1ujmu o zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Spoznajte d\u00f4vody, ktor\u00e9 br\u00e1nia v dosahovaniu v\u00fdsledkov tr\u00e9ningu.<\/p>\n","protected":false},"author":25,"featured_media":150050,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6057,6132,6113,6055],"filter_section":[],"filter_attribute":[13025,13023],"class_list":{"0":"post-239355","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-rast-svalovej-hmoty","9":"tag-regeneracia","10":"tag-rozcvicka","11":"tag-strava","12":"filter_attribute-treningove-chyby-a-tipy","13":"filter_attribute-treningove-plany","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 d\u00f4vodov, pre\u010do nevid\u00edte v\u00fdsledky tr\u00e9ningu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e9ning bez v\u00fdsledkov m\u00f4\u017ee demotivova\u0165 a vies\u0165 k strate z\u00e1ujmu o zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl. 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