{"id":274605,"date":"2018-06-07T11:43:00","date_gmt":"2018-06-07T09:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274605"},"modified":"2023-07-27T16:29:11","modified_gmt":"2023-07-27T14:29:11","slug":"doggcrapp-trening-zamerany-na-naberanie-svalov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/doggcrapp-trening-zamerany-na-naberanie-svalov\/","title":{"rendered":"Doggcrapp: tr\u00e9ning zameran\u00fd na naberanie svalov a sily"},"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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Filozofia_DC_treningu\" title=\"Filozofia DC tr\u00e9ningu\">Filozofia DC tr\u00e9ningu<\/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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Treningovy_plan_s_technikou_Doggcrapp\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n s technikou Doggcrapp\">Tr\u00e9ningov\u00fd pl\u00e1n s technikou Doggcrapp<\/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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Zvolte_si_3_oblubene_cviky\" title=\"Zvo\u013ete si 3 ob\u013e\u00faben\u00e9 cviky\">Zvo\u013ete si 3 ob\u013e\u00faben\u00e9 cviky<\/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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Preco_je_dolezite_vykonavat_rovnake_cviky\" title=\"Pre\u010do je d\u00f4le\u017eit\u00e9 vykon\u00e1va\u0165 rovnak\u00e9 cviky?\">Pre\u010do je d\u00f4le\u017eit\u00e9 vykon\u00e1va\u0165 rovnak\u00e9 cviky?<\/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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Rozcvicka\" title=\"Rozcvi\u010dka\">Rozcvi\u010dka<\/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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Doggcrap_a_pocet_opakovani\" title=\"Doggcrap a po\u010det opakovan\u00ed\">Doggcrap a po\u010det opakovan\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Priklad_treningoveho_splitu\" title=\"Pr\u00edklad tr\u00e9ningov\u00e9ho splitu:\">Pr\u00edklad tr\u00e9ningov\u00e9ho splitu:<\/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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Extremny_strecing\" title=\"Extr\u00e9mny stre\u010ding\">Extr\u00e9mny stre\u010ding<\/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\/doggcrapp-trening-zamerany-na-naberanie-svalov\/#Zaklady_nutricnej_filozofie_DC\" title=\"Z\u00e1klady nutri\u010dnej filozofie DC\">Z\u00e1klady nutri\u010dnej filozofie DC<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Doggcrapp, skr\u00e1tene DC, je<strong> tr\u00e9ningov\u00fd syst\u00e9m ur\u010den\u00fd na naberanie \u010distej svalovej hmoty a zosilnenie.<\/strong> \u013dudia za\u010dali naz\u00fdva\u0165 t\u00fato met\u00f3du &#8220;Doggcrapp&#8221; <strong>kv\u00f4li prez\u00fdvke Dante Trudela na interenetovej str\u00e1nke<\/strong>, kde ju prv\u00fdkr\u00e1t zverejnil. Na jeho prekvapenie, bol po zverejnen\u00ed DC zaplaven\u00fd ot\u00e1zkami a jeho p\u00f4vodn\u00fd pr\u00edspevok sa rozr\u00e1stol <strong>a\u017e na 118 str\u00e1n, ktor\u00e9 boli nesk\u00f4r skop\u00edrovan\u00e9 na celom internete.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/blog25-article-660x330.jpg\" alt=\"Doggcrapp: tr\u00e9ningov\u00fd split\" width=\"843\" title=\"Doggcrapp: tr\u00e9ningov\u00fd split\"\/><\/figure><\/div>\n\n\n\n<p><em><strong>\u201cJe smutn\u00e9, \u017ee som uviazol s prez\u00fdvkou Doggcrapp. Keby som sa mohol vr\u00e1ti\u0165 sp\u00e4\u0165, dal by som ove\u013ea lep\u0161\u00ed n\u00e1zov mojej met\u00f3de.\u201d <\/strong><\/em><span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DC sa stalo<strong> fenom\u00e9nom<\/strong> na internetov\u00fdch str\u00e1nkach zaoberaj\u00facich sa kulturistikou.&nbsp;Trudel za\u010dal posil\u0148ova\u0165, ke\u010f<strong> mal 20 rokov a v\u00e1hu len 62 kilogramov<\/strong>. Aj v\u010faka jeho met\u00f3de sa mu podarilo po nieko\u013ek\u00fdch rokoch pribra\u0165 a\u017e na 122-130kg. Pod\u013ea Trudela s\u00fa modern\u00ed kulturisti pr\u00edli\u0161 posadnut\u00ed, <strong>pokia\u013e ide o tr\u00e9ningy a pova\u017euje vysok\u00fa intenzitu za stratu \u010dasu.<\/strong> Technika Doggcrapp presadzuje neuverite\u013ene intenz\u00edvny tr\u00e9ning, trvaj\u00faci maxim\u00e1lne jednu hodinu. Trudel v\u0161ak poznamenal, \u017ee iba t\u00ed, ktor\u00ed sa <strong>venuj\u00fa bodybuildingu minim\u00e1lne 3 roky a maj\u00fa podchyten\u00fa spr\u00e1vnu techniku cvi\u010denia<\/strong>, by mali t\u00fato formu tr\u00e9ningu vyu\u017e\u00edva\u0165. <span style=\"color: #ff6600;\">[1]<\/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\/iStock-547135342.jpg\" alt=\"Doggcrapp: tr\u00e9ningov\u00fd pl\u00e1n\" width=\"843\" height=\"567\" title=\"Doggcrapp: tr\u00e9ningov\u00fd pl\u00e1n\"\/><\/figure><\/div>\n\n\n\n<p><strong><em>\u201cAkon\u00e1hle som zistil, ak\u00e9 cviky, d\u013a\u017eku odpo\u010dinku, po\u010det opakovan\u00ed, ktor\u00e9 pre m\u0148a funguj\u00fa, za\u010dal som pribera\u0165 svalov\u00fa hmotu. Dlh\u0161iu dobu som sa nevedel dosta\u0165 cez 90kilogramov. Nechcel som m\u00e1rni\u0165 \u010das stagnovan\u00edm, tak som sk\u00fasil nie\u010do nov\u00e9 a in\u00e9. Mojou v\u00e1hovou hranicou sa napokon stalo 140 kilogramov, no dnes sa sna\u017e\u00edm udr\u017eiava\u0165 \u201czdrav\u0161iu\u201d v\u00e1hu okolo 128 kilogramov a postupne p\u00f4jdem ni\u017e\u0161ie na 118 kilogramov, kde by som chcel osta\u0165 \u010do najdlh\u0161ie. Podarilo sa mi siahnu\u0165 na moje ciele skrz neuverite\u013ene \u0165a\u017ek\u00e9 a konzistentn\u00e9 tr\u00e9ningy, napriek stavbe m\u00f4jho tela.\u201c<\/em> <\/strong><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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48508,98443\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doggcrapp a z\u00e1kladn\u00e9 princ\u00edpy:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0164a\u017ek\u00e9 progres\u00edvne v\u00e1hy<\/li><li>Men\u0161\u00ed po\u010det cvikov, ale vy\u0161\u0161ia frekvencia tr\u00e9ningu<\/li><li>Tr\u00e9ning s prest\u00e1vkami medzi opakovaniami, tzv. Rest Pause<\/li><li>Extr\u00e9mny stre\u010ding<\/li><li>\u017diadne sacharidy neskoro ve\u010der<\/li><li>Rann\u00e9 kardio cvi\u010denie<\/li><li>Vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn<\/li><li>Striedanie extr\u00e9mneho za\u0165a\u017eenia s udr\u017eiavan\u00edm sily<\/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\/iStock-958188414.jpg\" alt=\"Doggcrapp - z\u00e1kladn\u00e9 princ\u00edpy\" width=\"843\" height=\"562\" title=\"Doggcrapp - z\u00e1kladn\u00e9 princ\u00edpy\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Filozofia_DC_treningu\"><\/span>Filozofia DC tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel ver\u00ed, \u017ee <strong>neust\u00e1ly progres je najlep\u0161\u00ed sp\u00f4sob na z\u00edskanie po\u017eadovanej ve\u013ekosti a sily.<\/strong> Pod\u013ea jeho n\u00e1zoru sa pr\u00edli\u0161 ve\u013ea kulturistom nepodar\u00ed z\u00edska\u0165 silu potrebn\u00fa ku skuto\u010dnej dominantnej postave. Napr\u00edklad, opakovania tlakov s ve\u013ekou \u010dinkou pred hlavou s v\u00e1hou 90 kilogramov v\u00e1s dostan\u00fa len do ur\u010ditej \u00farovne. <strong>Je nemo\u017en\u00e9 prejs\u0165 postupne z 90 kilogramov na 120 kilogramov bez vidite\u013en\u00e9ho n\u00e1rastu ramien.<\/strong> To ist\u00e9 plat\u00ed aj pre ostatn\u00e9 komplexn\u00e9 cviky. Nikdy neuvid\u00edte \u010dloveka, ktor\u00fd vyzer\u00e1 slabo a z\u00e1rove\u0148 drepuje s v\u00e1hou 200 kilogramov, \u010di vykon\u00e1va m\u0155tve \u0165ahy s 250 kilogramami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to, aby ste z\u00edskali svalov\u00fa hmotu a silu, je potrebn\u00e9 da\u0165 telu d\u00f4vod k rastu a regener\u00e1ci\u00ed.<strong> Pou\u017eitie \u0165a\u017ek\u00e9ho z\u00e1va\u017eia n\u00fati v\u00e1\u0161 centr\u00e1lny nervov\u00fd syst\u00e9m (CNS), aby pou\u017e\u00edval \u010do najviac svalov\u00fdch vl\u00e1kien.<\/strong> Prostredn\u00edctvom princ\u00edpu postupn\u00e9ho za\u0165a\u017eovania, budete prid\u00e1va\u0165 na hmotnosti a\/alebo opakovan\u00ed pri ka\u017edom cviku. Takto zabezpe\u010d\u00edte neust\u00e1le prisp\u00f4sobovanie svalov a ich rast pod stresom, ktor\u00fd ur\u010dujete vy. <span style=\"color: #ff6600;\">[1]<\/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\/iStock-952810710.jpg\" alt=\"Doggcrapp tr\u00e9ning\" width=\"843\" height=\"562\" title=\"Doggcrapp tr\u00e9ning\"\/><\/figure><\/div>\n\n\n\n<p>Doggcrapp zah\u0155\u0148a <strong>ni\u017e\u0161\u00ed po\u010det cvikov a vysok\u00fa frekvenciu s prest\u00e1vkami medzi opakovaniami.<\/strong> Jedn\u00fdm z hlavn\u00fdch d\u00f4vodov, pre\u010do nie je tento syst\u00e9m tak popul\u00e1rny ako in\u00e9 programy je, \u017ee zah\u0155\u0148a spom\u00ednan\u00fd ni\u017e\u0161\u00ed po\u010det cvikov, \u010do je v rozpolo\u017een\u00ed s kulturistickou komunitou, ktor\u00e1 ver\u00ed, \u017ee <strong>vysok\u00fd po\u010det cvikov je jedin\u00e1 cesta na zv\u00fd\u0161enie svalovej hmoty.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em><strong>\u201cNa\u0161e svaly nem\u00f4\u017eu vidie\u0165 v\u00e1hy alebo po\u010d\u00edta\u0165 opakovania, oni iba jednoducho reaguj\u00fa na \u201cstres\u201d. Ak som schopn\u00fd ich udr\u017ea\u0165 v nap\u00e4t\u00ed dostato\u010dne dlho, pre\u010do by som potreboval prida\u0165 \u010fal\u0161ie opakovanie alebo zv\u00fd\u0161i\u0165 v\u00e1hu?<\/strong><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doggcrapp je <strong>mimoriadne intenz\u00edvny tr\u00e9ning<\/strong>. Nenechajte sa relat\u00edvne n\u00edzkym po\u010dtom opakovan\u00ed presved\u010di\u0165 o opaku. <strong>Pred ka\u017ed\u00fdm cvikom budete vykon\u00e1va\u0165 3 a\u017e 5 s\u00e9ri\u00ed so submaxim\u00e1lnou intenzitou<\/strong>, po \u010dom nasleduje pracovn\u00e1 s\u00e9ria, kde mus\u00edte vyda\u0165 maxim\u00e1lne \u00fasilie. Po ukon\u010den\u00ed tejto s\u00e9rie by ste nemali by\u0165 schopn\u00fd spravi\u0165 \u010fal\u0161ie opakovania.<\/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\/iStock-493833200_1_.jpg\" alt=\"Doggcrapp - technika cvi\u010denia\" width=\"843\" height=\"562\" title=\"Doggcrapp - technika cvi\u010denia\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treningovy_plan_s_technikou_Doggcrapp\"><\/span>Tr\u00e9ningov\u00fd pl\u00e1n s technikou Doggcrapp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje mnoho tr\u00e9ningov\u00fdch pl\u00e1nov, v ktor\u00fdch m\u00f4\u017ete t\u00fato techniku vyu\u017e\u00edva\u0165. Pripravili sme si pre v\u00e1s vzorov\u00fd pr\u00edklad &#8211; <strong>Tr\u00e9nujete trikr\u00e1t do t\u00fd\u017ed\u0148a<\/strong>, ale v\u0161etky svalov\u00e9 partie si rozdel\u00edte do <strong>dvoch oddelen\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><strong>Tr\u00e9ning 1<\/strong> &#8211; napr. <em>hrudn\u00edk, ramen\u00e1, triceps, cviky zameran\u00e9 na hr\u00fabku a \u0161\u00edrku chrbta<\/em><\/p>\n\n\n\n<p><strong>Tr\u00e9ning 2<\/strong> &#8211; napr<em>. biceps, predlaktia, l\u00fdtka, kvadricepsy a hamstringy<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto splite<strong> precvi\u010dujete naj\u0165a\u017e\u0161ie svalov\u00e9 partie na konci svojho tr\u00e9ningu<\/strong>. Tieto tr\u00e9ningy sa striedaj\u00fa trikr\u00e1t po\u010das 2 t\u00fd\u017ednov.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pondelok (tr\u00e9ning 1)<\/li><li>Streda (tr\u00e9ning 2)<\/li><li>Piatok (tr\u00e9ning 1)<\/li><li>Pondelok (tr\u00e9ning 2)<\/li><li>Streda (tr\u00e9ning 1)<\/li><li>Piatok (tr\u00e9ning 2)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento sp\u00f4sob striedania tr\u00e9ningov<strong> buduje \u010dist\u00fa svalov\u00fa hmotu.<\/strong> Zatia\u013e \u010do in\u00ed \u013eudia v posil\u0148ovni <strong>cvi\u010dia hrudn\u00edk v pondelok a n\u00e1sledne \u010dakaj\u00fa t\u00fd\u017ede\u0148, k\u00fdm ho precvi\u010dia znova, vy budete hrudn\u00edk tr\u00e9nova\u0165 3x v priebehu dvoch t\u00fd\u017ed\u0148ov.<\/strong> In\u00fdmi slovami, ostatn\u00ed bud\u00fa precvi\u010dova\u0165 hrudn\u00edk 52x za rok a ich svaly porast\u00fa 52x. Naopak vy ho precvi\u010d\u00edte 78x do roka a tomuto \u010d\u00edslu bude prisl\u00facha\u0165 aj n\u00e1sobok v\u00e1\u0161ho svalov\u00e9ho rastu.<\/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\/back-to-the-gym-how-to-train.jpg\" alt=\"Doggcrapp: tr\u00e9ningov\u00fd split\" width=\"843\" height=\"562\" title=\"Doggcrapp: tr\u00e9ningov\u00fd split\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zvolte_si_3_oblubene_cviky\"><\/span>Zvo\u013ete si 3 ob\u013e\u00faben\u00e9 cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel odpor\u00fa\u010da, aby ste si <strong>vybrali 3 \u013eubovo\u013en\u00e9 cviky na ka\u017ed\u00fa svalov\u00fa partiu,<\/strong> ktor\u00e9 budete strieda\u0165 &nbsp;po\u010das dvoch t\u00fd\u017ed\u0148ov. Napr\u00edklad z cvikov na hrudn\u00edk si m\u00f4\u017eete zvoli\u0165 tlaky na \u0161ikmej lavi\u010dke, benchpress na negat\u00edvne naklonenej lavi\u010dke (hlavou dole) a rozpa\u017eovanie s jednor\u00fa\u010dkami. <strong>Dr\u017ete sa t\u00fdchto cvikov a\u017e pok\u00fdm neprestane prid\u00e1va\u0165 v\u00e1hu na ka\u017ed\u00fd z nich. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozdelenie tr\u00e9ningov <strong>na hrudn\u00edk by<\/strong> vyzeralo nasledovne:<\/p>\n\n\n\n<p><strong>Pondelok<\/strong> &#8211; <em>tlaky na \u0161ikmej lavici<\/em><\/p>\n\n\n\n<p><strong>Piatok<\/strong> &#8211; <em>bench press &nbsp;na <\/em><em>negat\u00edvne naklonenej lavi\u010dke (hlavou dolu)<\/em><\/p>\n\n\n\n<p><strong>Streda<\/strong> &#8211; <em>rozpa\u017eovanie s jednor\u00fa\u010dkami<\/em><\/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=\"Preco_je_dolezite_vykonavat_rovnake_cviky\"><\/span>Pre\u010do je d\u00f4le\u017eit\u00e9 vykon\u00e1va\u0165 rovnak\u00e9 cviky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby ste naplno vyu\u017eili DC tr\u00e9ning, je prvorad\u00e9, <strong>aby ste si zapisovali z\u00e1va\u017eie, ktor\u00e9 ste pou\u017eili, ako aj po\u010det opakovan\u00ed hlavnej s\u00e9rie do denn\u00edka, alebo aplik\u00e1cie<\/strong>. Pr\u00e1ve zapisovanie jednotliv\u00fdch cvikov v\u00e1m uk\u00e1\u017ee ako postupujete a taktie\u017e, v\u00e1s bude upozor\u0148ova\u0165 na spr\u00e1vne dodr\u017eiavanie DC techniky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praxi to znamen\u00e1, \u017ee ak <strong>vykon\u00e1te 11 opakovan\u00ed na bench presse so 100 kilogramov\u00fdm z\u00e1va\u017e\u00edm, nabud\u00face, ke\u010f budete robi\u0165 ten ist\u00fd cvik (o 2 t\u00fd\u017edne), budete musie\u0165 spravi\u0165 bu\u010f viac ako 11 opakovan\u00ed s rovnakou v\u00e1hou, alebo pou\u017ei\u0165 viac ako 100 kilogramov na rovnak\u00fd po\u010det opakovan\u00ed.<\/strong> Takisto m\u00f4\u017eete zv\u00fd\u0161i\u0165 z\u00e1va\u017eie aj po\u010det opakovan\u00ed v jednom tr\u00e9ningu. Ak sa v\u00e1m nepodar\u00ed prekona\u0165 v\u00e1\u0161 posledn\u00fd v\u00fdkon, strat\u00edte cvik a mus\u00edte ho nahradi\u0165 in\u00fdm. O toto je filozofia DC tr\u00e9ningu o nie\u010do viac seri\u00f3znej\u0161ia ne\u017e in\u00e9 tr\u00e9ningov\u00e9 pl\u00e1ny. V\u00fdhodou je aj to, \u017ee <strong>v\u00e1\u0161 progres m\u00e1te do podrobna zaznamenan\u00fd.<\/strong> M\u00f4\u017eete si pozrie\u0165, ak\u00fd bol v\u00e1\u0161 v\u00fdkon pred 6 mesiacmi, a o ko\u013eko ste sa za t\u00fa dobu zlep\u0161ili.<\/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\/iStock-614536236.jpg\" alt=\"Doggrapp technika\" width=\"843\" height=\"562\" title=\"Doggrapp technika\"\/><\/figure><\/div>\n\n\n\n<p>\u010co odr\u00e1dza mnoh\u00fdch od DC tr\u00e9ningu je fakt, \u017ee <strong>m\u00e1te len jednu pracovn\u00fa s\u00e9riu z jedn\u00e9ho cviku na svalov\u00fa partiu, ktor\u00fa by ste mali vykona\u0165 do \u00fapln\u00e9ho zlyhania.<\/strong> DC tr\u00e9ning sa podob\u00e1 syst\u00e9mu cvi\u010denia, ktor\u00fd pou\u017e\u00edval zn\u00e1my Mr. Olympia Dorian Yates. Pracovn\u00e1 s\u00e9riat by mala by\u0165 t\u00e1 naj\u0165a\u017e\u0161ia ktor\u00fa ste kedy spravili. V\u00e4\u010d\u0161ina cvikov mus\u00ed by\u0165 vykonan\u00e1 s prest\u00e1vkami medzi opakovaniami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>\u201cPre mnoh\u00fdch je kulturistika o posadnutosti a tlaku, namiesto dedukt\u00edvneho uva\u017eovania. Bol by som r\u00e1d, ak by \u013eudia za\u010dali prem\u00fd\u0161la\u0165 o tom, ako sa dosta\u0165 z bodu A do boudu B \u010do najkrat\u0161ou cestou. Netvrd\u00edm, \u017ee som vybudoval najlep\u0161iu cestu na naberanie svalov, ale dok\u00e1zal som, \u017ee je to mo\u017en\u00e9 ur\u00fdchli\u0165.&#8221; <\/strong><\/em><span style=\"color: #ff6600;\">[1]<\/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\/iStock-485265488.jpg\" alt=\"Doggcrapp: fitness di\u00e1r\" width=\"843\" height=\"562\" title=\"Doggcrapp: fitness di\u00e1r\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rozcvicka\"><\/span>Rozcvi\u010dka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r ne\u017e vykon\u00e1te <strong>va\u0161u hlavn\u00fa\/pracuj\u00facu s\u00e9riu, je potrebn\u00e9, aby ste sa poriadne rozcvi\u010dili a prekrvili svalov\u00fa partiu,<\/strong> ktor\u00fa <strong>budete precvi\u010dova\u0165<\/strong>. Rozvi\u010dovanie je nesmierne d\u00f4le\u017eit\u00e9 pri DC tr\u00e9ningu, aby nedo\u0161lo ku zraneniam po\u010das pou\u017e\u00edvania extr\u00e9mnej z\u00e1\u0165a\u017ee. Preto urobte to\u013eko rozcvi\u010dkov\u00fdch s\u00e9ri\u00ed, ko\u013eko len potrebujete na to, aby ste sa pripravili na hlavn\u00fa, najd\u00f4le\u017eitej\u0161iu s\u00e9riu.<\/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\/iStock-478985480.jpg\" alt=\"Doggcrapp - rozcvi\u010dka\" width=\"843\" height=\"562\" title=\"Doggcrapp - rozcvi\u010dka\"\/><\/figure><\/div>\n\n\n\n<p>Vysvetlime si to na <strong>nasleduj\u00facom pr\u00edklade: <\/strong><\/p>\n\n\n\n<p>V\u00e1\u0161 cie\u013e je urobi\u0165 drepy s obojru\u010dnou \u010dinkou s v\u00e1hou 150 kilogramov pri po\u010dte opakovan\u00ed 15 a\u017e 20. <strong>Predt\u00fdm ne\u017e za\u010dnete t\u00fato s\u00e9riu vykon\u00e1va\u0165, mali by ste urobi\u0165 aspo\u0148 5 s\u00e9ri\u00ed na rozcvi\u010dku<\/strong> s pou\u017eit\u00edm 70, 80, 90, 100 a 120 kilogramov. Na men\u0161ie svalov\u00e9 partie, ako je napr\u00edklad biceps, v\u00e1m bud\u00fa sta\u010di\u0165 dve rozcvi\u010dkov\u00e9 s\u00e9rie, nako\u013eko biceps sl\u00fa\u017ei aj ako pomocn\u00fd sval pri viacer\u00fdch in\u00fdch cvikoch.<\/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=\"Doggcrap_a_pocet_opakovani\"><\/span>Doggcrap a po\u010det opakovan\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po vykonan\u00ed rozcvi\u010dkov\u00fdch s\u00e9ri\u00ed si<strong> zvo\u013ete v\u00e1hu na posledn\u00fa hlavn\u00fa s\u00e9riu.<\/strong> Vykonajte to\u013eko opakovan\u00ed, ko\u013eko je mo\u017en\u00e9, k\u00fdm sa nedostanete do zlyhania. Na vrchn\u00fa \u010das\u0165 tela je po\u010det s\u00e9ri\u00ed v rozmedz\u00ed 10 a\u017e 15 opakovan\u00ed a na nohy 15 a\u017e 20 opakovan\u00ed. T\u00fato s\u00e9riu si potrebujete rozdeli\u0165 na 3 \u010dasti s prest\u00e1vkou<strong> trvaj\u00facou 10 a\u017e 15 hlbok\u00fdch n\u00e1dychov.<\/strong> Napr\u00edklad, bench press na \u0161ikmej lavi\u010dke s obojru\u010dnou ty\u010dou pri 10 a\u017e15 opakovan\u00ed by mohlo vyzera\u0165 nasledovne: <strong>7 a\u017e 8 opakovan\u00ed do zlyhania, zlo\u017e\u00edte v\u00e1hu, prest\u00e1vka, \u010fal\u0161ie 2 a\u017e4 opakovania,<\/strong> prest\u00e1vka, a posledn\u00e9 1 a\u017e 2 opakovania. Hoci sa jedn\u00e1 o jednu pracovn\u00fa s\u00e9riu, pomocou kr\u00e1tkej prest\u00e1vky medzi opakovaniami s\u00fa to vlastne tri r\u00fdchle pracovn\u00e9 s\u00e9rie vykonan\u00e9 za sebou. Po\u010das prest\u00e1vky nemus\u00edte osta\u0165 pod z\u00e1\u0165a\u017eou,<strong> alebo na\u010falej dr\u017ea\u0165 z\u00e1va\u017eie<\/strong>. Cie\u013eom hlbok\u00fdch n\u00e1dychov je roz\u0161\u00edri\u0165 br\u00e1nicu &nbsp;\u010do najviac, a t\u00fdm maximalizova\u0165 pr\u00edjem kysl\u00edka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00fa ur\u010dit\u00e9 v\u00fdnimky oh\u013eadne prest\u00e1vok medzi cvikmi. <strong>Zlo\u017eit\u00e9 cviky, ako s\u00fa pr\u00ed\u0165ahy obojru\u010dnej \u010dinky v predklone, drepy \u010di m\u0155tve \u0165ahy s\u00fa rozdelen\u00e9 na 2 s\u00e9rie<\/strong>. V prvej s\u00e9rii by ste sa mali vykona\u0165 8 a\u017e 10 opakovan\u00ed, a n\u00e1sledne si da\u0165 &nbsp;prest\u00e1vku pribli\u017ene 30 sek\u00fand. Hne\u010f na to by ste mali pokra\u010dova\u0165 v druhej s\u00e9rii, pri\u010dom dokopy by ste mali vykona\u0165 15 a\u017e 20 opakovan\u00ed.<\/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\/HardHeavyAndSmart_620x4452.jpg\" alt=\"Doggcrap: po\u010det opakovan\u00ed\" width=\"843\" height=\"562\" title=\"Doggcrap: po\u010det opakovan\u00ed\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priklad_treningoveho_splitu\"><\/span>Pr\u00edklad tr\u00e9ningov\u00e9ho splitu:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pondelok:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>tlaky na \u0161ikmej lavi\u010dke<\/li><li>tlaky s ve\u013ekou \u010dinkou pred hlavou v stoji<\/li><li>bench press s \u00fazkym \u00fachopom<\/li><li>pr\u00ed\u0165ahy v sede cez horn\u00fa kladku k hrudn\u00edku<\/li><li>m\u0155tvy \u0165ah<\/li><\/ul>\n\n\n\n<p><strong>Streda<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>bicepsov\u00e9 zdvihy s ve\u013ekou \u010dinkou<\/li><li>kladivov\u00e9 zdvihy s jednor\u00fa\u010dkami<\/li><li>v\u00fdpony v sede<\/li><li>zakop\u00e1vanie<\/li><li>hlbok\u00fd drep s \u010dinkou za hlavou<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Piatok <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>tlak v \u013eahu na negat\u00edvne naklonenej lavi\u010dke hlavou dole pri 15 a\u017e 30-stup\u0148ovom uhle<\/li><li>tlak s jednor\u00fa\u010dkami v sede<\/li><li>kliky na bradl\u00e1ch s v\u00e1hou<\/li><li>zhyby s podhmatom s v\u00e1hou<\/li><li>pr\u00ed\u0165ahy s ve\u013ekou \u010dinkou v predklone<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Extremny_strecing\"><\/span>Extr\u00e9mny stre\u010ding<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak je extr\u00e9mny stre\u010ding vykonan\u00fd spr\u00e1vne: <strong>zotavuje a zv\u00e4\u010d\u0161uje svaly.<\/strong> Extr\u00e9mny stre\u010ding by mal by\u0165 vykonan\u00fd &nbsp;a\u017e po tr\u00e9ningu a mal by zah\u0155\u0148a\u0165 v\u0161etky svalov\u00e9 partie. Napr\u00edklad, ak dokon\u010d\u00edte s\u00e9riu tlakov na \u0161ikmej lavi\u010dke, pokra\u010dujte \u010fal\u0161ou s\u00e9riou s relat\u00edvne \u0165a\u017ek\u00fdm z\u00e1va\u017e\u00edm. <strong>Zhlboka sa nad\u00fdchnite a zadr\u017ete dych na 10 sek\u00fand.<\/strong> N\u00e1sledne vyd\u00fdchnite a pok\u00faste sa dosta\u0165 do \u010do najhlb\u0161ieho stre\u010dingu a zotrva\u0165 v \u0148om pribli\u017ene 45 a\u017e 50 sek\u00fand. &nbsp;Aj napriek tomu, \u017ee v\u00e1s to bude extr\u00e9mne bolie\u0165,<strong> cie\u013eom extr\u00e9mneho stre\u010dingu je roz\u0161\u00edri\u0165 svalov\u00e9 vl\u00e1kna<\/strong>, \u010d\u00edm sa zvy\u0161uje potenci\u00e1l pre roz\u0161\u00edrenie a vyplnenie svalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>L\u00fdtka<\/strong> &#8211; na stroji ur\u010denom na v\u00fdpony v stoji si zvo\u013ete stredn\u00fa z\u00e1\u0165a\u017e. <strong>Pomaly za\u0165a\u017eujte sval extenziou (roz\u0165ahovan\u00edm)<\/strong>. T\u00fato poz\u00edciu udr\u017eujte aspo\u0148 60 sek\u00fand. <strong>Nezabudnite zhlboka d\u00fdcha\u0165 po\u010das cel\u00e9ho stre\u010dingu<\/strong>, aby ste dosiahli maxim\u00e1lne uvo\u013enenie svalu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po <strong>docvi\u010den\u00ed l\u00fdtok umiestnite pred seba obojru\u010dn\u00fa ty\u010d do v\u00fd\u0161ky,<\/strong> ktor\u00fa pova\u017eujete za dostato\u010dne vysok\u00fa, aby ste vykonali nasleduj\u00faci stre\u010ding. Postavte sa tv\u00e1rou k ty\u010di, vylo\u017ete si prav\u00fa nohu hore na ty\u010d. V\u00e1\u0161 chrb\u00e1t by mal osta\u0165 vyrovnan\u00fd a v \u013eavej nohe by ste mali poci\u0165ova\u0165 po\u010das celej doby a\u017e trochu nepr\u00edjemn\u00fa boles\u0165.<\/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\/iStock-517308282.jpg\" alt=\"Doggcrapp: stre\u010ding\" width=\"843\" height=\"562\" title=\"Doggcrapp: stre\u010ding\"\/><\/figure><\/div>\n\n\n\n<p><strong>Kvadricepsy<\/strong> &#8211; za\u010dnete rovnako ako pri l\u00fdtkach. <strong>V tomto pr\u00edpade si v\u0161ak ned\u00e1te nohu na ty\u010d, ale chyt\u00edte sa jej oboma rukami na \u0161\u00edrku ramien<\/strong>, stred tela by ste mali ma\u0165 pod ty\u010dou anohy smeruj\u00fa vpred. Je potrebn\u00e9, aby ste st\u00e1li na \u0161pi\u010dk\u00e1ch n\u00f4h. \u010c\u00edm viac sa budete sna\u017ei\u0165 pos\u00fava\u0165 v tejto poz\u00edci\u00ed vpred, o to viac by v\u00e1s stre\u010ding mal bolie\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Chrb\u00e1t<\/strong> &#8211; \u0161irok\u00fdm \u00fachopom sa <strong>zaveste na hrazdu a sna\u017ete sa udr\u017ea\u0165 v po\u010diato\u010dnej poz\u00edcii cviku,<\/strong> teda s vyrovnan\u00fdmi rukami. Ak takto bez probl\u00e9mov vydr\u017e\u00edte viac ne\u017e 60 sek\u00fand, pridajte si z\u00e1va\u017eie.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-479009610.jpg\" alt=\"Doggcrapp - tr\u00e9ningov\u00fd pl\u00e1n\" width=\"843\" title=\"Doggcrapp - tr\u00e9ningov\u00fd pl\u00e1n\"\/><\/figure><\/div>\n\n\n\n<p><strong>Hrudn\u00edk<\/strong> &#8211; postupujte rovnako, ako keby ste robili<strong> rozpa\u017eovanie s jednoru\u010dkami na pozit\u00edvne naklonenej lavi\u010dke<\/strong>. Pou\u017eite pribli\u017ene polovicu v\u00e1hy, ktor\u00fapou\u017e\u00edvate pri pracovnej s\u00e9rii. Po\u010diato\u010dn\u00e1 poz\u00edcia je s vystret\u00fdmi rukami pred hlavou. Pomaly sp\u00fa\u0161\u0165ajte z\u00e1va\u017eie, <strong>k\u00fdm nedosiahnete kone\u010dn\u00fa poz\u00edciu rozpa\u017eovania.<\/strong> Tu sa sna\u017ete znova udr\u017ea\u0165 z\u00e1va\u017eie aspo\u0148 po dobu 60 sek\u00fand.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ramen\u00e1<\/strong> &#8211; nastavte si obojru\u010dn\u00fa ty\u010d na multipress stroji <strong>pribli\u017ene do v\u00fd\u0161ky va\u0161ich ramien a postavte sa chrbtom ku ty\u010di.<\/strong> Podhmatom uchopte ty\u010d oboma rukami. Po\u010das dr\u017eania sa sna\u017ete dosta\u0165 \u010do naj\u010falej od ty\u010de.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biceps<\/strong> &#8211; postup je rovnak\u00fd ako pri ramen\u00e1ch, <strong>jedin\u00fd rozdiel je v tom, \u017ee ty\u010d chyt\u00edte nadhmatom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Triceps<\/strong> &#8211; vezmite si jednoru\u010dn\u00fa \u010dinku so strednou z\u00e1\u0165a\u017eou. <strong>V sede v poz\u00edci\u00ed tricepsov\u00e9ho zdvihu obojru\u010dne sp\u00fa\u0161\u0165ajte pomaly v\u00e1hu do extenzie svalu<\/strong>. Triceps udr\u017eujte v stre\u010dingu pod z\u00e1\u0165a\u017eou asi 60 sek\u00fand.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>\u201cDC tr\u00e9ning odpor\u00fa\u010dam vystrieda\u0165 po \u0161iestich a\u017e \u00f4smich t\u00fd\u017ed\u0148och s 10 a\u017e 14-d\u0148ovou udr\u017eiavacou f\u00e1zou. V tomto obdob\u00ed m\u00f4\u017eete odstr\u00e1ni\u0165 jedno jedlo z jed\u00e1ln\u00ed\u010dka a tr\u00e9ningy vykon\u00e1vajte len na udr\u017eanie v\u00e1hy. Ide o to, aby ste sa \u00faplne zotavili a psychicky pripravili na \u010fal\u0161\u00edch 6 a\u017e 8 t\u00fd\u017ed\u0148ov tvrd\u00e9ho tr\u00e9ningu.\u201d<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardio<\/p>\n\n\n\n<p>Kardio cvi\u010denie<strong> je pre techniku Doggcrapp \u010fal\u0161\u00edm d\u00f4le\u017eit\u00fdm elementom, ktor\u00fd by ste nemali vynecha\u0165.<\/strong> Ke\u010f\u017ee samotn\u00e9 tr\u00e9ningy s\u00fa ve\u013emi intenz\u00edvne, kardio cvi\u010denie by sme mali vykon\u00e1va\u0165 po\u010das oddychov\u00fdch dn\u00ed. Trudel odpor\u00fa\u010da 3 a\u017e 4 kardio tr\u00e9ningov s n\u00edzkou intenzitou za t\u00fd\u017ede\u0148, <strong>a to v rozsahu 30 a\u017e 40 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>Trudel takisto ver\u00ed tomu, \u017ee takzvan\u00e9 <em><strong>\u201cfasted kardio\u201d<\/strong><\/em>, \u010di\u017ee kardio cvi\u010denie s pr\u00e1zdnym \u017eal\u00fadkom je najlep\u0161ie, nako\u013eko sa namiesto glykog\u00e9nu men\u00ed na energiu tuk. Pri kardiu v\u0161ak nie je nutn\u00e9 ani to, aby ste nav\u0161t\u00edvili posil\u0148ov\u0148u. Oby\u010dajn\u00e1 prech\u00e1dzka \u010di r\u00fdchla ch\u00f4dza s\u00fa skvelou alternat\u00edvou. <strong>Trudel je taktie\u017e \u00faplne proti vysoko intenz\u00edvnemu kardio tr\u00e9ningu <\/strong>a ver\u00ed, \u017ee tak\u00e1to forma tr\u00e9ningu je a\u017e pr\u00edli\u0161 intenz\u00edvna a neposkytne telu adekv\u00e1tne zotavenie.<\/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\/iStock-822194608.jpg\" alt=\"Doggcrapp a kardio cvi\u010denie \" width=\"843\" height=\"562\" title=\"Doggcrapp a kardio cvi\u010denie \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaklady_nutricnej_filozofie_DC\"><\/span>Z\u00e1klady nutri\u010dnej filozofie DC<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Zv\u00fd\u0161i\u0165 pr\u00edjem bielkov\u00edn na 1,5 a\u017e 2 gramy na kilogram telesnej hmotnosti.<\/li><li>Zv\u00fd\u0161i\u0165 pr\u00edjem tekut\u00edn v z\u00e1vislosti od mno\u017estva bielkov\u00edn. Ak napr\u00edklad prijmete 1,5 gramu bielkov\u00edn na kilogram va\u0161ej telesnej hmotnosti, mali by ste vypi\u0165 aspo\u0148 5 l vody za de\u0148.<\/li><li>Okrem sacharidov, ktor\u00e9 prijimete priamo po tr\u00e9ningu by stenemali prija\u0165 \u017eiadne \u010fal\u0161ie sacharidy po 18-tej hodine ve\u010der. Je to najm\u00e4 kv\u00f4li tomu, aby va\u0161e rann\u00e9 kardio bolo vykonan\u00e9 so zn\u00ed\u017een\u00fdm glykog\u00e9nov\u00fdm levelom.<\/li><li>Kombinujte bielkoviny so sacharidmi, alebo s tukmi. Sna\u017ete sa vyhn\u00fa\u0165 ve\u013ek\u00e9mu mno\u017estvu t\u00fdchto troch makro\u017eiv\u00edn v jednom jedle.<\/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\/iStock-533312369.jpg\" alt=\"Doggcrapp a stravovanie\" width=\"843\" height=\"562\" title=\"Doggcrapp a stravovanie\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Jedl\u00e1, ktor\u00e9 obsahuj\u00fa <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" class=\"ek-link\">prote\u00edny<\/a> a sacharidy s\u00fa zv\u00e4\u010d\u0161a konzumovan\u00e9 takto: najprv prote\u00edny, vl\u00e1knina a zelenina ako druh\u00e9, a posledn\u00fdmi s\u00fa sacharidy. T\u00e1to postupnos\u0165 je ve\u013emi jednoduch\u00e1, preto\u017ee po polovici steaku, \u0161al\u00e1tu a brokolice ste tak\u00fd pln\u00fd \u017ee, nezjete v\u0161etky sacharidy. <\/li><li>Ak ste citliv\u00fd na sacharidy, mali by ste sa poradi\u0165 s v\u00fd\u017eivov\u00fdm poradcom \u010di va\u0161im tr\u00e9nerom, ktor\u00fd v\u00e1m priprav\u00ed vhodn\u00fd jed\u00e1lni\u010dek.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-873110770.jpg\" alt=\"  \" width=\"843\" title=\"  \"\/><\/figure><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><strong><em>\u201cV podstate sa sna\u017ete prin\u00fati\u0165 va\u0161e telo r\u00e1s\u0165 \u010do najviac, a z\u00e1rove\u0148 sp\u00e1li\u0165 tuk.&#8221;&nbsp;<\/em><\/strong><\/span><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<p>Trudel tr\u00e9noval <strong>klientov r\u00f4znych ve\u013ekost\u00ed a typov postavy a vyhlasuje, \u017ee s ka\u017ed\u00fdm z nich dosiahol z\u00e1videniahodn\u00e9 v\u00fdsledky.<\/strong> Doggcrapp je ur\u010den\u00fd pre extr\u00e9mny rast svalov a &nbsp;nie je vhodn\u00fd pre t\u00fdch, ktor\u00ed nechc\u00fa by\u0165 seri\u00f3znymi bodybuildermi. Hoci <strong>nejde o klasick\u00fd objemov\u00fd tr\u00e9ning kulturistov, hlavn\u00e9 s\u00e9rie sa vykon\u00e1vaj\u00fa mimoriadne intenz\u00edvne a vy\u017eaduj\u00fa si ment\u00e1lnu silu a discipl\u00ednu.<\/strong> Obsah bielkov\u00edn, ktor\u00fd potrebujete konzumova\u0165 v\u00e1s udr\u017e\u00ed na uzde. Trudel tvrd\u00ed, \u017ee DC syst\u00e9m nedok\u00e1\u017ee oklama\u0165, ke\u010f\u017ee so zjednodu\u0161enou verziou nedosiahnete rovnak\u00e9 v\u00fdsledky.<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<p>Ak\u00fd je v\u00e1\u0161 n\u00e1zor na DC tr\u00e9ning? <strong>Dali by ste mu \u0161ancu, alebo rad\u0161ej precvi\u010dujete svalov\u00e9 partie viacer\u00fdmi cvikmi?<\/strong> Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov, ak\u00fd tr\u00e9ningov\u00fd syst\u00e9m na budovanie svalov pou\u017e\u00edvate. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho<strong> podpori\u0165 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\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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>Doggcrapp je tr\u00e9ningov\u00e1 technika zameran\u00e1 na naberanie \u010distej svalovej hmoty a sily. Zistite ako vyu\u017eijete vysok\u00fa intenzitu a ni\u017e\u0161\u00ed po\u010det cvikov pre lep\u0161ie v\u00fdsledky!<\/p>\n","protected":false},"author":25,"featured_media":107722,"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":[6074,6057,6062,6167],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-274605","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-motivacia","9":"tag-rast-svalovej-hmoty","10":"tag-trening","11":"tag-znami-sportovci","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>Doggcrapp: tr\u00e9ning zameran\u00fd na naberanie svalov a sily - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Doggcrapp je tr\u00e9ningov\u00e1 technika zameran\u00e1 na naberanie \u010distej svalovej hmoty a sily. 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