{"id":271347,"date":"2021-11-08T11:11:00","date_gmt":"2021-11-08T10:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=271347"},"modified":"2023-12-05T19:21:36","modified_gmt":"2023-12-05T18:21:36","slug":"6-mytov-o-zenskom-fitness","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/","title":{"rendered":"10 naj\u010dastej\u0161\u00edch ch\u00fdb, ktor\u00e9 robia \u017eeny vo fitku, a preto nemaj\u00fa v\u00fdsledky"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#1_Vyhybaju_sa_tazkym_vaham\" title=\"1. Vyh\u00fdbaj\u00fa sa \u0165a\u017ek\u00fdm v\u00e1ham\">1. Vyh\u00fdbaj\u00fa sa \u0165a\u017ek\u00fdm v\u00e1ham<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#2_Robia_len_kardio\" title=\"2. Robia len kardio\">2. Robia len kardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#3_Cvicia_zakazdym_len_nohy_zadok_a_brucho\" title=\"3. Cvi\u010dia zaka\u017ed\u00fdm len nohy, zadok a brucho\">3. Cvi\u010dia zaka\u017ed\u00fdm len nohy, zadok a brucho<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#4_Nemaju_dobre_zostaveny_treningovy_plan\" title=\"4. Nemaj\u00fa dobre zostaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n\">4. Nemaj\u00fa dobre zostaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#5_Prilis_sa_zameriavaju_na_izolovane_cviky\" title=\"5. Pr\u00edli\u0161 sa zameriavaj\u00fa na izolovan\u00e9 cviky\">5. Pr\u00edli\u0161 sa zameriavaj\u00fa na izolovan\u00e9 cviky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#6_Nedokazu_odhadnut_optimalnu_dlzku_treningu\" title=\"6. Nedok\u00e1\u017eu odhadn\u00fa\u0165 optim\u00e1lnu d\u013a\u017eku tr\u00e9ningu\">6. Nedok\u00e1\u017eu odhadn\u00fa\u0165 optim\u00e1lnu d\u013a\u017eku tr\u00e9ningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#7_Prehanaju_to_s_poctom_treningov\" title=\"7. Preh\u00e1\u0148aj\u00fa to s po\u010dtom tr\u00e9ningov\">7. Preh\u00e1\u0148aj\u00fa to s po\u010dtom tr\u00e9ningov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#8_Maju_nerealne_ocakavania\" title=\"8. Maj\u00fa nere\u00e1lne o\u010dak\u00e1vania&nbsp;\">8. Maj\u00fa nere\u00e1lne o\u010dak\u00e1vania&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#9_Do_fitka_si_chodia_len_pokecat_a_po_selfie\" title=\"9. Do fitka si chodia len pokeca\u0165 a po selfie\">9. Do fitka si chodia len pokeca\u0165 a po selfie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#10_Boja_sa_poziadat_o_radu_skusenejsich\" title=\"10. Boja sa po\u017eiada\u0165 o radu sk\u00fa\u0161enej\u0161\u00edch\">10. Boja sa po\u017eiada\u0165 o radu sk\u00fa\u0161enej\u0161\u00edch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#Vsetko_co_potrebujete_vediet_o_najcastejsich_chybach_zien_vo_fitku\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch chyb\u00e1ch \u017eien vo fitku\">V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch chyb\u00e1ch \u017eien vo fitku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Patr\u00edte medzi \u017eeny, ktor\u00e9 u\u017e nejak\u00fd \u010das chodia do fitka, ale st\u00e1le nem\u00e1te ten gu\u013eat\u00fd vypracovan\u00fd zadok? Popr\u00edpade ste d\u00fafali, \u017ee budete ma\u0165 ploch\u00e9 bru\u0161ko za 6 t\u00fd\u017ed\u0148ov, ako s\u013eubuj\u00fa \u017eensk\u00e9 magaz\u00edny, a pritom vyzer\u00e1te st\u00e1le rovnako? Nez\u00fafajte, nie ste samy. S t\u00fdmto probl\u00e9mom z\u00e1pas\u00ed omnoho viac \u017eien, ako by ste mo\u017eno \u010dakali. V dne\u0161nom \u010dl\u00e1nku sa preto zameriame na <strong>naj\u010dastej\u0161ie tr\u00e9ningov\u00e9 chyby \u017eien vo fitku<\/strong>, ktor\u00fdmi si od\u010fa\u013euj\u00fa v\u00fdsledky.<\/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=\"1_Vyhybaju_sa_tazkym_vaham\"><\/span>1. Vyh\u00fdbaj\u00fa sa \u0165a\u017ek\u00fdm v\u00e1ham<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eNebudem dv\u00edha\u0165 \u010dinky, preto\u017ee nechcem vyzera\u0165 ako chlap.\u201d <\/em>V\u0161ak ste u\u017e t\u00fato vetu niekde \u010d\u00edtali alebo po\u010duli? Potom si ju rozhodne neberte k srdcu. <strong>Silov\u00fd tr\u00e9ning v\u00e1m len tak nevyk\u00fazli mu\u017en\u00fa postavu.<\/strong> Keby bolo naberanie svalov pre \u017eeny tak\u00e9 jednoduch\u00e9, nemuseli by fitnesky tr\u00e1vi\u0165 stovky hod\u00edn v posil\u0148ovni, aby sa mohli postavi\u0165 na p\u00f3dium vo fitness s\u00fa\u0165a\u017eiach.<strong> \u017deny jednoducho nemaj\u00fa tak\u00fd potenci\u00e1l na svalov\u00fd rast. <\/strong>Maj\u00fa toti\u017e odli\u0161n\u00e9 <strong>hladiny horm\u00f3nov<\/strong>, ako je napr\u00edklad <strong>testoster\u00f3n<\/strong>, ktor\u00e9 maj\u00fa vplyv na svalov\u00fd rast. Nie je teda mo\u017en\u00e9, aby ste v\u010faka silov\u00e9mu tr\u00e9ningu mali biceps ve\u013ek\u00fd ako v\u00e1\u0161 svalnat\u00fd partner. Cvi\u010den\u00edm v\u0161ak m\u00f4\u017eete zosilnie\u0165, spevni\u0165 postavu a tie\u017e schudn\u00fa\u0165 nadbyto\u010dn\u00fd tuk. A to je potrebn\u00e9 vyu\u017ei\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e ste u\u017e niekedy videli \u017eeny, ktor\u00e9 maj\u00fa muskulat\u00faru ako mu\u017ei, dokonca im za\u010d\u00edna r\u00e1s\u0165 strnisko, rozhodne to <strong>nie je sp\u00f4soben\u00e9 silov\u00fdm tr\u00e9ningom<\/strong>. Na svedom\u00ed to bud\u00fa ma\u0165 pravdepodobne anabolick\u00e9 steroidy, rastov\u00e9 horm\u00f3ny a in\u00e9 podporn\u00e9 l\u00e1tky, ktor\u00fdm sa rad\u0161ej obl\u00fakom vyhnite.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg\" alt=\"Fitness chyby \u017eien: vyh\u00fdbaj\u00fa sa silov\u00e9mu tr\u00e9ningu\" class=\"wp-image-308095\" style=\"width:843px;height:562px\" title=\"Fitness chyby \u017eien: vyh\u00fdbaj\u00fa sa silov\u00e9mu tr\u00e9ningu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/TC301538-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Robia_len_kardio\"><\/span>2. Robia len kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f pr\u00eddu \u017eeny prv\u00fdkr\u00e1t do gymu, \u010do vidia? Desiatky strojov, o ktor\u00fdch nemaj\u00fa ani p\u00e1ru, na \u010do vlastne sl\u00fa\u017eia. Na\u0161\u0165astie pri okne vidia nie\u010do, \u010do <strong>dos\u0165 dobre poznaj\u00fa \u2013 rotop\u00e9dy a be\u017eeck\u00e9 p\u00e1sy<\/strong>. Vo\u013eba je preto jasn\u00e1, presun\u00fa sa do bezpe\u010dia kardio z\u00f3ny, kde str\u00e1via hodinu, a potom s dobr\u00fdm pocitom odch\u00e1dzaj\u00fa. Ak to v\u0161ak takto bud\u00fa robi\u0165 pravidelne, <strong>nem\u00f4\u017eu o\u010dak\u00e1va\u0165 sexi krivky a <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gu\u013eat\u00fd zadok<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hovor\u00edte si, \u017ee popul\u00e1rne fitnesky tie\u017e pravidelne prid\u00e1vaj\u00fa pr\u00edspevky, ako chodia na p\u00e1se? No \u00e1no, ale ony si predt\u00fdm u\u017e pravdepodobne <strong>odcvi\u010dili silov\u00fd tr\u00e9ning, ktor\u00fd vedie k vypracovanej postave<\/strong>. Pr\u00e1ve kombin\u00e1cia silov\u00e9ho tr\u00e9ningu a kardia je skvelou cestou, ako z\u00edska\u0165 vysn\u00edvan\u00fa \u017eensk\u00fa postavu s vidite\u013en\u00fdmi krivkami. Pomocou \u010diniek <strong>spevn\u00edte svaly a zdravo zv\u00e4\u010d\u0161\u00edte ich objem<\/strong>. V\u010faka tomu m\u00f4\u017eete zv\u00fd\u0161i\u0165 aj r\u00fdchlos\u0165 metabolizmu. Nasleduj\u00facich 24 \u2013 48 hod\u00edn m\u00f4\u017eete prakticky zadarmo spa\u013eova\u0165 viac kal\u00f3ri\u00ed ne\u017e keby ste ne\u0161li cvi\u010di\u0165. Navy\u0161e budete silnej\u0161\u00ed a va\u0161a postava bude vyzera\u0165 na poh\u013ead pevnej\u0161ia. V\u010faka kardiu potom m\u00f4\u017eete podpori\u0165 napr\u00edklad <strong>zdravie kardiovaskul\u00e1rneho syst\u00e9mu a zv\u00fd\u0161i\u0165 fyzi\u010dku<\/strong>. V pr\u00edpade, \u017ee chcete schudn\u00fa\u0165, m\u00f4\u017eete t\u00fdmito aktivitami <strong>podpori\u0165 v\u00e1\u0161 energetick\u00fd v\u00fddaj<\/strong>. Av\u0161ak silov\u00fd tr\u00e9ning by mal by\u0165 z\u00e1klad.<span class=\"tadv-color\" style=\"color: #ff6600\"> [3\u2013\u20604]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardio toti\u017e nie je cesta, ako z\u00edska\u0165 telo s vidite\u013ene pln\u00fdmi svalmi. Schv\u00e1lne sa sk\u00faste pozrie\u0165 na postavy vytrvalostn\u00fdch be\u017ek\u00fd\u0148. <strong>Ve\u013ek\u00e9 svaly by ste pri nich h\u013eadali len \u0165a\u017eko. <\/strong>A niet sa \u010domu \u010dudova\u0165. Udr\u017ea\u0165 si svalov\u00fa hmotu stoj\u00ed nejak\u00fa energiu. A telo nie je hl\u00fape. Ak tr\u00e9nujete len vytrvalos\u0165, ako je beh na dlh\u0161ie vzdialenosti, nem\u00e1 zmysel, aby si dr\u017ealo v\u00e4\u010d\u0161ie mno\u017estvo svalov. Telo vtedy za\u010dne pracova\u0165 ako sporiv\u00fd ekon\u00f3m a spo\u010d\u00edta si, \u017ee udr\u017eanie ve\u013ek\u00e9ho mno\u017estva svalov stoj\u00ed prebyto\u010dn\u00fa energiu. Rad\u0161ej sa ich teda postupne zbavuje. Inak je to, samozrejme, v pr\u00edpade, \u017ee sa venujete silov\u00e9mu tr\u00e9ningu. T\u00fdm d\u00e1vate <strong>svalom impulz na to, aby r\u00e1stli a silneli<\/strong>, v\u010faka \u010domu m\u00f4\u017eete dosiahnu\u0165 vy\u0161portovan\u00fa postavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak teda t\u00fa\u017eite po peknej postave s krivkami, ktor\u00e9 na prv\u00fd poh\u013ead prezradia, \u017ee mak\u00e1te vo fitku, m\u00e1te jedin\u00fa mo\u017enos\u0165. <strong>Presta\u0148te sa za top formou uh\u00e1\u0148a\u0165 na p\u00e1se<\/strong>, zosko\u010dte z neho, vezmite do r\u00fak \u010dinky, makajte a vydr\u017ete pri tom. Trpezlivos\u0165 a konzistentnos\u0165 s\u00fa toti\u017e ve\u013ek\u00fdm predpokladom na \u00faspech.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Cvicia_zakazdym_len_nohy_zadok_a_brucho\"><\/span>3. Cvi\u010dia zaka\u017ed\u00fdm len nohy, zadok a brucho<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na ktor\u00e9 partie sa \u017eeny vo fitku najviac zameriavaj\u00fa? Zrejme to bud\u00fa <strong>nohy, zadok a brucho<\/strong>. Je dos\u0165 mo\u017en\u00e9, \u017ee ste si vo fitku v\u0161imli tie\u017e \u017eeny, ktor\u00e9 drepuj\u00fa ako o \u017eivot, robia stovky v\u00fdpadov, ale ruky sn\u00e1\u010f nikdy necvi\u010dili. Nie je ni\u010d zl\u00e9 na tom, \u017ee t\u00fa\u017eite po gu\u013eatom pozad\u00ed a mak\u00e1te na \u0148om. <strong>Neznamen\u00e1 to v\u0161ak, \u017ee by sa na\u0148 malo zameriava\u0165 v\u0161etk\u00fdch 5 t\u00fd\u017edenn\u00fdch tr\u00e9ningov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby mohli svaly za\u010da\u0165 silnie\u0165, potrebuj\u00fa<strong>&nbsp;\u010das na <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regener\u00e1ciu<\/strong><\/a>. Ide o proces, po\u010das ktor\u00e9ho nast\u00e1va <strong>\u00fapln\u00e1 obnova psychick\u00fdch a telesn\u00fdch s\u00edl naru\u0161en\u00fdch predch\u00e1dzaj\u00facim za\u0165a\u017een\u00edm<\/strong>. Po\u010das nej doch\u00e1dza tie\u017e k oprave drobn\u00fdch svalov\u00fdch trhliniek, ktor\u00e9 vznikaj\u00fa silov\u00fdm tr\u00e9ningom. Na regener\u00e1ciu v\u0161ak na\u0161e telo potrebuje \u010das. Ak mu ho ned\u00e1me, vystavujeme sa<strong> riziku poranenia <\/strong>m\u00e4kk\u00fdch tkan\u00edv a cel\u00e9ho pohybov\u00e9ho apar\u00e1tu. Takisto n\u00e1m <strong>hroz\u00ed nedostatok energie, \u00fanava \u010di nadmern\u00e1 bolestivos\u0165 svalov<\/strong>, ktor\u00e1 so zdravou svalovicou po \u0165a\u017ekom tr\u00e9ningu n\u00f4h u\u017e nem\u00e1 ve\u013ea spolo\u010dn\u00e9ho. Dajte preto precvi\u010denej svalovej partii <strong>dostatok \u010dasu na odpo\u010dinok<\/strong> po tr\u00e9ningu a nesna\u017ete sa ju znovu za\u0165a\u017ei\u0165 hne\u010f \u010fal\u0161\u00ed de\u0148. Regener\u00e1ciu m\u00f4\u017eete podpori\u0165 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017enymi pom\u00f4ckami<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zdrave-potraviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kvalitnou stravou<\/a> \u010di aktivitou v miernej intenzite. <span style=\"color: #ff6600\" class=\"tadv-color\">[5\u2013\u20607]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa budete v tr\u00e9ningu venova\u0165 aj hornej \u010dasti tela, \u010doskoro m\u00f4\u017eete za\u010da\u0165 pozorova\u0165 \u010fal\u0161ie zmeny. Za\u010dn\u00fa sa v\u00e1m <strong>tvarova\u0165 ruky, mierne roz\u0161irova\u0165 chrb\u00e1t a zagu\u013eacova\u0165 ramen\u00e1<\/strong>. T\u00fdm sa opticky zv\u00e4\u010d\u0161\u00ed vrchn\u00e1 \u010das\u0165 tela a postava bude vyzera\u0165 celkovo lep\u0161ie, viac symetricky a \u0161t\u00edhlej\u0161ie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg\" alt=\"Fitness chyby \u017eien: cvi\u010dia zaka\u017ed\u00fdm len nohy, zadok a brucho\" class=\"wp-image-308284\" style=\"width:843px;height:563px\" title=\"Fitness chyby \u017eien: cvi\u010dia zaka\u017ed\u00fdm len nohy, zadok a brucho\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/09\/Booty-Band-B1D5D940-E5C5-40C4-A9CD-46E8B64B2187-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nemaju_dobre_zostaveny_treningovy_plan\"><\/span>4. Nemaj\u00fa dobre zostaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chodi\u0165 cvi\u010di\u0165 do fitka je super za\u010diatok. Pokia\u013e v\u0161ak nem\u00e1te dobre zostaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n, len<strong> \u0165a\u017eko sa do\u010dk\u00e1te tak\u00fdch v\u00fdsledkov<\/strong>, ak\u00e9 by ste o\u010dak\u00e1vali. Aby sme si rozumeli, tr\u00e9ningov\u00fd pl\u00e1n by nemal vyzera\u0165 tak, \u017ee pr\u00eddete do gymu a slepo opakujete to, \u010do robia ostatn\u00ed. Ani by ste sa <strong>nemali sna\u017ei\u0165 zacvi\u010di\u0165 si na v\u0161etk\u00fdch strojoch<\/strong>, ktor\u00e9 m\u00e1te k dispoz\u00edcii. Takisto nie je ide\u00e1lne pr\u00eds\u0165 do fitka a hodinu str\u00e1vi\u0165 rozno\u017eovan\u00edm stehien na stroji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlep\u0161ou vo\u013ebou bude <strong>necha\u0165 si na za\u010diatok zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n od tr\u00e9nera<\/strong>, ktor\u00fd v\u00e1m z\u00e1rove\u0148 porad\u00ed s technikou. Pom\u00f4c\u0165 v\u00e1m, samozrejme, m\u00f4\u017eu tie\u017e rady z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Prilis_sa_zameriavaju_na_izolovane_cviky\"><\/span>5. Pr\u00edli\u0161 sa zameriavaj\u00fa na izolovan\u00e9 cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161li ste si tr\u00e9ning pod\u013ea bikini fitnesky, ktor\u00e1 m\u00e1 mesiac pred s\u00fa\u0165a\u017eou a hovor\u00edte si, \u017ee ke\u010f ona cvi\u010d\u00ed takto a vyzer\u00e1 skvele, tie\u017e to jednoducho mus\u00edte sk\u00fasi\u0165? No \u00e1no, unik\u00e1 v\u00e1m v\u0161ak kontext. Zmysel jej tr\u00e9ningu je trochu in\u00fd. Fitneska, ktor\u00e1 stoj\u00ed na p\u00f3diu v \u017eiare reflektorov,<strong> potrebuje ma\u0165 vidite\u013en\u00fd ka\u017ed\u00fd sval, a preto sa jej tr\u00e9ningy v ur\u010ditej f\u00e1ze pr\u00edpravy zameriavaj\u00fa viac na izolovan\u00e9 cviky<\/strong>. Ak bezhlavo kop\u00edrujete jej tr\u00e9ningy, str\u00e1vite zbyto\u010dn\u00fd \u010das napr\u00edklad cvi\u010den\u00edm nieko\u013ek\u00fdch cvikov na biceps \u010di triceps v supers\u00e9ri\u00e1ch. Aby ste dostato\u010dne precvi\u010dili cel\u00e9 telo, budete musie\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">str\u00e1vi\u0165 vo fitku ve\u013ek\u00e9 mno\u017estvo \u010dasu<\/a>, \u010do nemus\u00ed by\u0165 v s\u00falade s va\u0161\u00edm be\u017en\u00fdm \u017eivotom. V kone\u010dnom d\u00f4sledku <strong>bude pre v\u00e1s fitko ve\u013ekou \u010dasovou z\u00e1\u0165a\u017eou a pravdepodobne pri cvi\u010den\u00ed dlho nevydr\u017e\u00edte<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do cie\u013ea v\u0161ak vedie aj omnoho jednoduch\u0161ia cesta, ako je cvi\u010denie desiatok izolovan\u00fdch cvikov. Cho\u010fte na to m\u00fadro a <strong>zamerajte sa na <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00e9 cviky<\/strong><\/a><strong>, ako je <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>drep<\/strong><\/a><strong>, m\u0155tvy \u0165ah \u010di zhyby<\/strong>. Pre tie je \u0161pecifick\u00e9, \u017ee v ich priebehu precvi\u010d\u00edte viac svalov\u00fdch parti\u00ed s\u00fa\u010dasne, tak\u017ee zabijete nieko\u013eko m\u00fach jednou ranou. Vo fitku takto str\u00e1vite menej \u010dasu, no maximalizujete v\u00fdsledky. A to sa vyplat\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto komplexn\u00e9 cviky sa daj\u00fa efekt\u00edvne robi\u0165 dokonca aj doma. Na s\u0165a\u017eenie drepov m\u00f4\u017eete pou\u017ei\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1\u0165a\u017eov\u00fa vestu<\/a>, pri m\u0155tvom \u0165ahu vyu\u017eijete zase <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">olympijsk\u00fa ty\u010d<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kotuc-iron-plate-51mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1va\u017eie<\/a>. Precvi\u010di\u0165 m\u00f4\u017eete aj zhyby, a to v\u010faka <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastenna-hrazda-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hrazde na stenu<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hrazda-do-dveri-pull-up-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">do dver\u00ed<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg\" alt=\"Fitness chyby \u017eien: pr\u00edli\u0161 sa zameriavaj\u00fa na izolovan\u00e9 cviky\" class=\"wp-image-308123\" style=\"width:843px;height:563px\" title=\"Fitness chyby \u017eien: pr\u00edli\u0161 sa zameriavaj\u00fa na izolovan\u00e9 cviky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00007-1.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nedokazu_odhadnut_optimalnu_dlzku_treningu\"><\/span>6. Nedok\u00e1\u017eu odhadn\u00fa\u0165 optim\u00e1lnu d\u013a\u017eku tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U \u017eien, ktor\u00e9<strong> nevedia spr\u00e1vne odhadn\u00fa\u0165 optim\u00e1lnu d\u013a\u017eku tr\u00e9ningu<\/strong>, m\u00f4\u017eeme pozorova\u0165 dva extr\u00e9my. V prvom pr\u00edpade pr\u00eddu do fitka s predstavou, \u017ee <strong>sta\u010d\u00ed odcvi\u010di\u0165 20 min\u00fat<\/strong>. Internet je toti\u017e pln\u00fd vide\u00ed, ktor\u00e9 s\u013eubuj\u00fa v\u00fdsledky o nieko\u013eko desiatok min\u00fat. Polhodina by mala predsa sta\u010di\u0165, v\u0161ak?<\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/eF8LgGz4LqTxiSw9UAeuH0yKtumegmMHduQEsdxWJ5Ip4vj2HHE3PLKWsyrQuLqw3SCkL_FH43gaok3HWUEU_sEiKy5CptS20TQwoMdykpK8ZzJjLITsnfAb3w2-dEOytZTqfmdK\" alt=\"\" title=\"Fitness chyby \u017eien: nedok\u00e1\u017eu odhadn\u00fa\u0165 optim\u00e1lnu d\u013a\u017eku tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nemus\u00ed to by\u0165 tak \u00faplne pravda. Uvedomte si, \u017ee <strong>silov\u00fd tr\u00e9ning m\u00e1 svoje \u0161pecifik\u00e1<\/strong>. Medzi s\u00e9riami jednotliv\u00fdch cvikov je potrebn\u00e9 da\u0165 telu priestor na regener\u00e1ciu r\u00fdchlej energie. Jedine tak sa m\u00f4\u017eete pribl\u00ed\u017ei\u0165 svalov\u00e9mu zlyhaniu a da\u0165 telu maxim\u00e1lny impulz na rast a spevnenie svalov. A myslite aj na to, \u017ee <strong>pripravovanie z\u00e1va\u017eia na \u010dinke a jeho upratovanie m\u00f4\u017ee zabra\u0165 nieko\u013eko min\u00fat<\/strong>. K\u00fdm&nbsp;sa spam\u00e4t\u00e1te, polhodina je pre\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inak je to pri dom\u00e1cich tr\u00e9ningoch typu <a href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" aria-label=\"HIIT (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>, ke\u010f cvi\u010d\u00edte po cel\u00fd \u010das intenz\u00edvne a s maxim\u00e1lnym nasaden\u00edm. V takom pr\u00edpade <strong>m\u00f4\u017ee naozaj sta\u010di\u0165 20 \u2013 30 min\u00fat<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druh\u00fdm extr\u00e9mom je situ\u00e1cia, ke\u010f \u017eeny pr\u00eddu do fitka s t\u00fdm, \u017ee sa jednoducho musia zodra\u0165 z ko\u017ee. Pokojne str\u00e1via <strong>2 hodiny intenz\u00edvnym dv\u00edhan\u00edm v\u0161etk\u00fdch \u010diniek, ktor\u00e9 im pr\u00eddu pod ruku<\/strong>. Svoj workout potom zakon\u010dia hodinov\u00fdm behom na p\u00e1se a domov odch\u00e1dzaj\u00fa pomaly po \u0161tyroch. Asi ani nie je potrebn\u00e9 spom\u00edna\u0165, \u017ee tento pr\u00edstup je dlhodobo neudr\u017eate\u013en\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr\u017ete sa preto rad\u0161ej zlatej strednej cesty. Na tr\u00e9ningy cho\u010fte pravidelne a venujte im v\u017edy <strong>pribli\u017ene 60 \u2013 90 min\u00fat, a to aj s rozohriat\u00edm, cool down f\u00e1zou a pr\u00edpadn\u00fdm na\u0165ahovan\u00edm<\/strong>. Za tento \u010das m\u00f4\u017eete dosiahnu\u0165 slu\u0161n\u00e9 v\u00fdsledky, a neohroz\u00edte t\u00fdm \u010fal\u0161ie fungovanie po\u010das va\u0161ich ka\u017edodenn\u00fdch povinnost\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nie je predsa nutn\u00e9, aby v\u00e1s po ka\u017edom cvi\u010den\u00ed boleli svaly <\/strong>tak, \u017ee ani nevyjdete schody. To rozhodne nie je znamenie dobr\u00e9ho tr\u00e9ningu, ale sk\u00f4r toho, \u017ee ste to proste prehnali.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Prehanaju_to_s_poctom_treningov\"><\/span>7. Preh\u00e1\u0148aj\u00fa to s po\u010dtom tr\u00e9ningov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010diato\u010dn\u00ed\u010dky robia \u010dasto chybu v tom, \u017ee jednoducho prep\u00e1lia \u0161tart. Neuvedomuj\u00fa si, \u017ee je lep\u0161ie robi\u0165 zmeny postupne. Namiesto toho, aby za\u010dali napr\u00edklad t\u00fdm, \u017ee <strong>zaradia 3 silov\u00e9 tr\u00e9ningy t\u00fd\u017edenne<\/strong>, naordinuj\u00fa si tr\u00e9ningov\u00fd pl\u00e1n, <strong>akoby boli pomaly profesion\u00e1lne \u0161portovkyne<\/strong>. 6 silov\u00fdch tr\u00e9ningov a k tomu 4 hodiny kardia ka\u017ed\u00fd t\u00fd\u017ede\u0148 potom pova\u017euj\u00fa za nutnos\u0165, bez ktorej by nemali v\u00fdsledky. No a ako dlho mysl\u00edte, \u017ee im tak\u00fd re\u017eim vydr\u017e\u00ed? Pravdepodobne to vzdaj\u00fa po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och, \u010dasto aj sk\u00f4r. Niet sa \u010domu \u010dudova\u0165. <strong>Tak\u00fd n\u00e1por je pre za\u010diato\u010dn\u00edkov jednoducho nezvl\u00e1dnute\u013en\u00fd. <\/strong>Telo nie je zvyknut\u00e9 na pohyb a n\u00e1hle nadmern\u00e9 za\u0165a\u017eenie zrejme skon\u010d\u00ed<strong> ve\u013ekou \u00fanavou, boles\u0165ou svalov alebo v hor\u0161om pr\u00edpade zranen\u00edm<\/strong>. <span class=\"tadv-color\" 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>Stanovte si preto re\u00e1lny po\u010det tr\u00e9ningov, ktor\u00fd zvl\u00e1dnete ka\u017ed\u00fd t\u00fd\u017ede\u0148 odcvi\u010di\u0165 bez probl\u00e9mov. Ak chcete <strong>chodi\u0165<\/strong> <strong>do fitka 2 a\u017e 3-kr\u00e1t<\/strong>, bude pre v\u00e1s najlep\u0161ou vo\u013ebou v\u017edy tr\u00e9ning cel\u00e9ho tela, po\u010das ktor\u00e9ho precvi\u010d\u00edte viac svalov\u00fdch parti\u00ed. Sna\u017ete sa ma\u0165 medzi t\u00fdmito tr\u00e9ningmi v\u017edy aspo\u0148 de\u0148 vo\u013ena, aby sa svaly stihli dostato\u010dne zregenerova\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee stihnete <strong>chodi\u0165 do fitka 4-kr\u00e1t t\u00fd\u017edenne, venujte sa 2-kr\u00e1t vrchnej a 2-kr\u00e1t spodnej \u010dasti <\/strong>tela. Tieto tr\u00e9ningy striedajte tak, aby si mohla dan\u00e1 partia odpo\u010din\u00fa\u0165 v\u017edy aspo\u0148 na 48 hod\u00edn. Vytvor\u00edte t\u00fdm optim\u00e1lne tr\u00e9ningov\u00e9 za\u0165a\u017eenie, ktor\u00e9 \u010doskoro prinesie v\u00fdsledky. <span class=\"tadv-color\" 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<p>V za\u010diatkoch vo fitku v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 na\u0161ich <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 r\u00e1d pre za\u010diato\u010dn\u00edkov vo fitku pre r\u00fdchle a dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Maju_nerealne_ocakavania\"><\/span>8. Maj\u00fa nere\u00e1lne o\u010dak\u00e1vania&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edte si, \u017ee sta\u010d\u00ed nieko\u013eko t\u00fd\u017ed\u0148ov tr\u00e9ningov a budete ma\u0165 zadok ako Jennifer Lopez v \u010dase svojej najlep\u0161ej formy? Asi v\u00e1s sklamem, nebudete. <strong>Chv\u00ed\u013eku to potrv\u00e1, ne\u017e uvid\u00edte drobn\u00e9 zmeny a na tie v\u00e4\u010d\u0161ie si budete musie\u0165 po\u010dka\u0165 e\u0161te dlh\u0161ie. <\/strong>Samozrejme, pri formovan\u00ed postavy zohr\u00e1va \u00falohu do ur\u010ditej miery aj <strong>genetika, stavba v\u00e1\u0161ho tela a podobne<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te napr\u00edklad \u0161ir\u0161iu panvov\u00fa kos\u0165, nezmen\u0161\u00edte ju chudnut\u00edm ani \u017eiadnym in\u00fdm cvi\u010den\u00edm. Prijmite preto tieto predpoklady ako fakt, ktor\u00fd nezmen\u00edte. Ka\u017ed\u00fd z n\u00e1s je origin\u00e1l. A tak je to dobre. \u017divot by bol nudn\u00fd, keby po svete chodili rovnako vyzeraj\u00faci \u013eudia, nie? Nestr\u00e1cajte teda \u010das t\u00fdm, \u010do neovplyvn\u00edte, a venujte sa veciam, ktor\u00e9 zmeni\u0165 m\u00f4\u017eete. Myslite aj na to, \u017ee <strong>premena postavy je dlh\u00fd proces<\/strong> a bude v\u00e1s st\u00e1\u0165 hodiny a hodiny \u00fasilia. Venujte sa aktivit\u00e1m, ktor\u00e9 v\u00e1s bavia, aby v\u00e1s neomrzeli. Jedine tak vydr\u017e\u00edte a\u017e do cie\u013ea. Obr\u0148te sa v\u0161ak trpezlivos\u0165ou, v\u00fdsledky nepr\u00eddu po prvom tr\u00e9ningu. Kil\u00e1 navy\u0161e sa tie\u017e neobjavili len tak za noc, preto by bolo naivn\u00e9 myslie\u0165 si, \u017ee hne\u010f zmizn\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1s k zmene namotivuje aj \u010dl\u00e1nok <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako sa zmen\u00ed telo a myse\u013e, ke\u010f \u010dlovek za\u010dne cvi\u010di\u0165 a jes\u0165 zdravo?<\/a>&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=\"9_Do_fitka_si_chodia_len_pokecat_a_po_selfie\"><\/span>9. Do fitka si chodia len pokeca\u0165 a po selfie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161ia vec, ktor\u00fa si \u017eeny niekedy neuvedomuj\u00fa, je fakt, \u017ee <strong>nesta\u010d\u00ed do fitka len chodi\u0165<\/strong>. Ak chc\u00fa v\u00fdsledky,<strong> je potrebn\u00e9 tam aj cvi\u010di\u0165<\/strong>. To, \u017ee str\u00e1via hodinu le\u017ean\u00edm na podlo\u017eke a rozpr\u00e1van\u00edm sa s kamar\u00e1tkou, im formu do plaviek jednoducho nevyk\u00fazli. A nezachr\u00e1ni ich ani to, \u017ee si raz za p\u00e4\u0165 min\u00fat daj\u00fa s\u00e9riu skl\u00e1pa\u010diek. Svoju n\u00e1v\u0161tevu fitka potom zakon\u010dia spolo\u010dnou selfie na Instagrame a, samozrejme, nezabudn\u00fa prida\u0165 ani hashtagy #fitness, #fitnessgirls a podobne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u0161ak chcete vidie\u0165 v\u00fdsledky, <strong>treba na sebe zamaka\u0165<\/strong>. Zaho\u010fte preto podlo\u017eku a vrhnite sa na \u010dinky. Novinky zo \u017eivota preberiete s kamar\u00e1tkou nesk\u00f4r pri k\u00e1ve, nie vo fitku. Uvid\u00edte, \u017ee <strong>ten pocit po poriadnom tr\u00e9ningu stoj\u00ed za to<\/strong>. Ak v\u00e1s dv\u00edhanie \u0165a\u017ek\u00fdch v\u00e1h predsa len nebav\u00ed, vysk\u00fa\u0161ajte in\u00e9 \u0161porty. Ten prav\u00fd, ktor\u00fd v\u00e1s nadchne, ur\u010dite existuje. Len je potrebn\u00e9 ho objavi\u0165. \u010co tak da\u0165 \u0161ancu pl\u00e1vaniu, behu, tenisu alebo bedmintonu?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg\" alt=\"Fitness chyby \u017eien: do fitka si chodia len pokeca\u0165 a po selfie\" class=\"wp-image-308139\" style=\"width:843px;height:561px\" title=\"Fitness chyby \u017eien: do fitka si chodia len pokeca\u0165 a po selfie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1086649114-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Boja_sa_poziadat_o_radu_skusenejsich\"><\/span>10. Boja sa po\u017eiada\u0165 o radu sk\u00fa\u0161enej\u0161\u00edch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No a na z\u00e1ver jedna rada, ktor\u00e1 plat\u00ed nielen vo fitness, ale vlastne aj vo v\u0161etk\u00fdch in\u00fdch oblastiach \u017eivota.<strong> Nechajte si poradi\u0165 od sk\u00fasenej\u0161\u00edch. <\/strong>Odlo\u017ete nabok ego, ktor\u00e9 v\u00e1m bude tvrdi\u0165, \u017ee viete v\u0161etko najlep\u0161ie. Nie je to tak. Nechajte si poradi\u0165 a <strong>obr\u00e1\u0165te sa na \u013eud\u00ed<\/strong>, ktor\u00ed sa v danej oblasti orientuj\u00fa lep\u0161ie ako vy. S\u00edce m\u00f4\u017eete ma\u0165 v\u00fdsledky aj bez pomoci ostatn\u00fdch, ale sk\u00f4r ako si na\u0161tudujete kvantum inform\u00e1ci\u00ed, ktor\u00e9 oni u\u017e vedia, strat\u00edte len svoj \u010das. Pre svoje tr\u00e9ningov\u00e9 za\u010diatky sa preto <strong>obr\u00e1\u0165te na sk\u00fasen\u00e9ho tr\u00e9nera<\/strong>, ktor\u00e9mu budete veri\u0165, a nechajte sa previes\u0165 cel\u00fdm procesom. Dosiahnutie v\u00fdsledkov m\u00f4\u017eete zna\u010dne ur\u00fdchli\u0165. Takisto pom\u00f4\u017ee, ke\u010f sa budete vyh\u00fdba\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>naj\u010dastej\u0161\u00edm potr\u00e9ningov\u00fdm chyb\u00e1m, ktor\u00e9 od\u010fa\u013euj\u00fa v\u00fdsledky<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_najcastejsich_chybach_zien_vo_fitku\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch chyb\u00e1ch \u017eien vo fitku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Naj\u010dastej\u0161ie chyby \u017eien vo fitku l J\u00e1n Kr\u00e1l l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ruytxDMLTks?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste sa rozhodli, \u017ee chcete za\u010da\u0165 chodi\u0165 do posil\u0148ovne, dajte si pozor na to, aby ste sa <strong>vyhli t\u00fdmto naj\u010dastej\u0161\u00edm chyb\u00e1m, ktor\u00e9 robia nielen \u017eeny<\/strong>. Postupne na sebe pracujte, zlep\u0161ujte sa a myslite na to, \u017ee fitness je \u017eivotn\u00fd \u0161t\u00fdl, nie kr\u00e1tkodob\u00e1 z\u00e1\u013euba kv\u00f4li chudnutiu. Ak ste posledn\u00fdch 20 rokov sedeli na gau\u010di, nem\u00f4\u017eete \u010daka\u0165, \u017ee sa za mesiac zbav\u00edte nabran\u00fdch k\u00edl. Bu\u010fte teda trpezliv\u00e9 a uvid\u00edte, \u017ee sa nakoniec do\u010dk\u00e1te v\u00fdsledkov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A nezabudnite, \u017ee <strong>cesta k vysn\u00edvanej postave nie je rovn\u00e1, ale pekne k\u013eukat\u00e1 a pln\u00e1 n\u00e1strah a zakopnut\u00ed. <\/strong>Nenechajte sa preto rozhodi\u0165, ke\u010f n\u00e1hodou nie\u010do skaz\u00edte, ochoriete a vypadnete z rutiny alebo nep\u00f4jde v\u0161etko presne pod\u013ea pl\u00e1nov. D\u00f4le\u017eit\u00e9 je sa v\u017edy vzchopi\u0165 a vr\u00e1ti\u0165 sa sp\u00e4\u0165 na cestu k cie\u013eu, ktor\u00fd ste si samy stanovili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te kamar\u00e1tku, ktor\u00e1 nevid\u00ed v\u00fdsledky pre niektor\u00e9 z t\u00fdchto ch\u00fdb? Zdie\u013eajte s \u0148ou n\u00e1\u0161 \u010dl\u00e1nok, aby sa aj ona kone\u010dne do\u010dkala vysn\u00edvan\u00fdch v\u00fdsledkov.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako cvi\u010di\u0165 vo fitku a vidie\u0165 v\u00fdsledky \u010do najsk\u00f4r? Pom\u00f4\u017ee v\u00e1m, ke\u010f sa vyvarujete t\u00fdchto naj\u010dastej\u0161\u00edch ch\u00fdb, ktor\u00e9 robia nielen \u017eeny. Zostavte si optim\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n so spr\u00e1vnou frekvenciou, d\u013a\u017ekou a intenzitou. <\/p>\n","protected":false},"author":100,"featured_media":308264,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6079,6137,6115,6062],"filter_section":[],"filter_attribute":[13025],"class_list":{"0":"post-271347","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-myty","9":"tag-silovy-trening","10":"tag-stagnacia","11":"tag-trening","12":"filter_attribute-treningove-chyby-a-tipy","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 naj\u010dastej\u0161\u00edch ch\u00fdb, ktor\u00e9 robia \u017eeny vo fitku, a preto nemaj\u00fa v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 naj\u010dastej\u0161ie chyby robia \u017eeny vo fitku? 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