{"id":275988,"date":"2021-10-08T11:11:00","date_gmt":"2021-10-08T09:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=275988"},"modified":"2024-06-04T12:30:35","modified_gmt":"2024-06-04T10:30:35","slug":"tipy-ako-vypracovat-perfektny-zadok","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/","title":{"rendered":"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy"},"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\/tipy-ako-vypracovat-perfektny-zadok\/#Gulaty_zadok_a_pevne_nohy_Co_je_naozaj_dolezite\" title=\"Gu\u013eat\u00fd zadok a pevn\u00e9 nohy. \u010co je naozaj d\u00f4le\u017eit\u00e9?\">Gu\u013eat\u00fd zadok a pevn\u00e9 nohy. \u010co je naozaj d\u00f4le\u017eit\u00e9?<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#Ako_na_jedalnicek_pri_posilnovani_a_tvarovani_zadku_aj_stehien\" title=\"Ako na jed\u00e1lni\u010dek pri posil\u0148ovan\u00ed a tvarovan\u00ed zadku aj stehien?\">Ako na jed\u00e1lni\u010dek pri posil\u0148ovan\u00ed a tvarovan\u00ed zadku aj stehien?<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#Silovym_treningom_zagulatite_a_spevnite_zadok_a_stehna\" title=\"Silov\u00fdm tr\u00e9ningom zagu\u013eat\u00edte a spevn\u00edte zadok a stehn\u00e1\">Silov\u00fdm tr\u00e9ningom zagu\u013eat\u00edte a spevn\u00edte zadok a stehn\u00e1<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#Trening_na_zadok_a_nohy_Ake_cviky_su_najlepsie\" title=\"Tr\u00e9ning na zadok a nohy. Ak\u00e9 cviky s\u00fa najlep\u0161ie?\">Tr\u00e9ning na zadok a nohy. Ak\u00e9 cviky s\u00fa najlep\u0161ie?<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#S_kardiom_schudnete_a_vyrysujete_si_vypracovane_svaly\" title=\"S kardiom schudnete a vyrysujete si vypracovan\u00e9 svaly\">S kardiom schudnete a vyrysujete si vypracovan\u00e9 svaly<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#Vsetko_podporite_regeneraciou_a_vhodnymi_suplementmi\" title=\"V\u0161etko podpor\u00edte regener\u00e1ciou a vhodn\u00fdmi suplementmi\">V\u0161etko podpor\u00edte regener\u00e1ciou a vhodn\u00fdmi suplementmi<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#Vysledky_sledujte_nielen_podla_cisla_na_vahe\" title=\"V\u00fdsledky sledujte nielen pod\u013ea \u010d\u00edsla na v\u00e1he\">V\u00fdsledky sledujte nielen pod\u013ea \u010d\u00edsla na v\u00e1he<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#Ucinny_trening_zadku_a_noh_s_vlastnou_vahou\" title=\"\u00da\u010dinn\u00fd tr\u00e9ning zadku a n\u00f4h s vlastnou v\u00e1hou\">\u00da\u010dinn\u00fd tr\u00e9ning zadku a n\u00f4h s vlastnou v\u00e1hou<\/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\/tipy-ako-vypracovat-perfektny-zadok\/#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>Rob\u00edte denne desiatky drepov, v\u00fdpadov, zano\u017eovanie, uno\u017eovanie a mno\u017estvo \u010fal\u0161\u00edch cvikov na nohy a zadok, ale v\u00fdsledky st\u00e1le nevidie\u0165? Mo\u017eno len potrebujete \u013eahko upravi\u0165 tr\u00e9ningov\u00fd pl\u00e1n a jed\u00e1lni\u010dek. Samotn\u00e9 posil\u0148ovanie toti\u017e k zmene postavy \u010dasto nesta\u010d\u00ed. V dne\u0161nom \u010dl\u00e1nku si spolu predstav\u00edme <strong>jednotliv\u00e9 kroky, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 na ceste za vytvarovan\u00fdm pozad\u00edm a vypracovan\u00fdmi nohami<\/strong>. V\u010faka praktick\u00fdm tipom zist\u00edte, na \u010do sa zamera\u0165 pre vidite\u013en\u00e9 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=\"Gulaty_zadok_a_pevne_nohy_Co_je_naozaj_dolezite\"><\/span>Gu\u013eat\u00fd zadok a pevn\u00e9 nohy. \u010co je naozaj d\u00f4le\u017eit\u00e9?\n<div><\/div><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadok a stehn\u00e1 sa samy nevytvaruj\u00fa len t\u00fdm, \u017ee ich budete tr\u00e1pi\u0165 stovkami drepov. Svaly sa tak s\u00edce spevnia a zosilnia, ale pod men\u0161ou \u010di v\u00e4\u010d\u0161ou vrstvou tuku va\u0161e sna\u017eenie nemus\u00ed by\u0165 vidite\u013en\u00e9. Preto je v mnoh\u00fdch pr\u00edpadoch potrebn\u00e9 celkovo schudn\u00fa\u0165. Na druhej strane, niektor\u00e9 \u017eeny u\u017e maj\u00fa n\u00edzke percento tuku v tele a \u010fal\u0161ie chudnutie by im sk\u00f4r u\u0161kodilo. V tom pr\u00edpade je vhodn\u00e9 zamera\u0165 sa na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zdrav\u00e9 priberanie<\/a>&nbsp;a budovanie svalovej hmoty.&nbsp;<strong>K\u013e\u00fa\u010dom ku kr\u00e1snym krivk\u00e1m s\u00fa v tomto pr\u00edpade svaly a zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri chudnut\u00ed si, \u017eia\u013e, nem\u00f4\u017eeme vybra\u0165, z akej \u010dasti tela bude tuk mizn\u00fa\u0165 najsk\u00f4r. V\u00fdznamn\u00fa \u00falohu v tejto problematike maj\u00fa toti\u017e g\u00e9ny, ktor\u00e9 sme zdedili po rodi\u010doch. Okrem toho do hry vstupuj\u00fa aj \u010fal\u0161ie faktory, ako s\u00fa horm\u00f3ny a celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl. Niekto hne\u010f str\u00e1ca tuk zo stehien a zadku, \u010fal\u0161iemu zase mizne z r\u00fak a tretiemu ub\u00fadaj\u00fa centimetre pravdepodobne v p\u00e1se. <strong>Cielen\u00e9 chudnutie v oblasti zadku alebo <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>brucha<\/strong><\/a><strong> si sami jednoducho nenaprogramujete. <\/strong>Aj napriek tomu, \u017ee genetika \u010dasto nehr\u00e1 \u00faplne vo v\u00e1\u0161 prospech, nenechajte sa odradi\u0165. Nebojte sa, postupn\u00fdmi zmenami v jed\u00e1lni\u010dku, tr\u00e9ningovom pl\u00e1ne a regener\u00e1cii \u00faspe\u0161ne d\u00f4jdete do cie\u013ea. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, \u010do v\u00e1m do \u017eivota prinesie cvi\u010denie a zdrav\u00fd jed\u00e1lni\u010dek, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<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\"><strong>&nbsp;Ako sa zmen\u00ed telo a myse\u013e, ke\u010f \u010dlovek za\u010dne cvi\u010di\u0165 a jes\u0165 zdravo?<\/strong><\/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\/2017\/01\/iStock-1327659723-1124x750.jpg\" alt=\"Ako vytvarova\u0165 zadok a stehn\u00e1?\" class=\"wp-image-300029\" style=\"width:843px;height:563px\" title=\"Ako vytvarova\u0165 zadok a stehn\u00e1?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/iStock-1327659723-2048x1366.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=\"Ako_na_jedalnicek_pri_posilnovani_a_tvarovani_zadku_aj_stehien\"><\/span>Ako na jed\u00e1lni\u010dek pri posil\u0148ovan\u00ed a tvarovan\u00ed zadku aj stehien?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najd\u00f4le\u017eitej\u0161\u00edm faktorom, ktor\u00fd \u010dasto rozhoduje o \u00faspe\u0161nosti chudnutia alebo zdrav\u00e9ho priberania, je kalorick\u00fd pr\u00edjem. <strong>Ke\u010f je va\u0161\u00edm cie\u013eom chudnutie, je potrebn\u00e9 by\u0165 v kalorickom deficite. <\/strong>To dosiahnete tak, \u017ee budete zo stravy a n\u00e1pojov prij\u00edma\u0165 menej energie, ne\u017e v priebehu d\u0148a vyd\u00e1te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uk\u00e1\u017eeme si to na pr\u00edklade Jany, ktor\u00e1 sa rozhodla, \u017ee chce schudn\u00fa\u0165. T\u00fa\u017ei toti\u017e po tom, aby bolo kone\u010dne vidite\u013en\u00e9, ako tvrdo drie v posil\u0148ovni. Jana zistila, \u017ee za de\u0148 sp\u00e1li pribli\u017ene 2500 kcal. V <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalkula\u010dke pr\u00edjmu energie a \u017eiv\u00edn <\/a>si potom vypo\u010d\u00edtala, \u017ee na chudnutie by mala denne prija\u0165 pribli\u017ene 2000 kcal. V\u010faka tomu vytvor\u00ed kalorick\u00fd deficit vo v\u00fd\u0161ke 500 kcal, ktor\u00fd jej telo dopln\u00ed z energetick\u00fdch z\u00e1sob (ulo\u017een\u00e9ho tuku), a tak za\u010dne postupne chudn\u00fa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by Jana chcela naopak<strong> pribra\u0165 svaly, mala by sa dosta\u0165 do kalorick\u00e9ho nadbytku<\/strong>. Hodnotu pre pr\u00edjem energie pre zdrav\u00e9 priberanie by si takisto zistila z kalkula\u010dky, ktor\u00e1 by jej pri v\u00fddaji 2500 kcal odporu\u010dila zv\u00fd\u0161i\u0165 pr\u00edjem asi na 2 750 kcal. Jedla by teda navy\u0161e 250 kal\u00f3ri\u00ed, ktor\u00e9 by jej telo mohlo vyu\u017ei\u0165 na rast svalov. <span class=\"tadv-color\" 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>Ako Jana zistila, ko\u013eko kal\u00f3ri\u00ed, bielkov\u00edn, sacharidov a tukov by mala jes\u0165 na dosiahnutie cie\u013ea, m\u00f4\u017ee rovno prejs\u0165 k pl\u00e1novaniu jed\u00e1lni\u010dka. To si m\u00f4\u017ee u\u013eah\u010di\u0165 pomocou <a class=\"ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">aplik\u00e1cie<\/a>, ktor\u00e1 po zadan\u00ed potrav\u00edn a ich mno\u017estva vypo\u010d\u00edta ich kalorick\u00fa hodnotu a obsah \u017eiv\u00edn. <strong>Jed\u00e1lni\u010dek si takto postav\u00ed na pestr\u00fdch zdrojoch v\u0161etk\u00fdch makro\u017eiv\u00edn. <\/strong>Ve\u013emi dobre toti\u017e vie, \u017ee v\u0161etky 3 s\u00fa d\u00f4le\u017eit\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"826\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg\" alt=\"Ako na jed\u00e1lni\u010dek pri tvarovan\u00ed zadku a stehien?\" class=\"wp-image-299893\" title=\"Ako na jed\u00e1lni\u010dek pri tvarovan\u00ed zadku a stehien?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-826x1124.jpg 826w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-294x400.jpg 294w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481-1129x1536.jpg 1129w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_5481.jpg 1453w\" sizes=\"auto, (max-width: 826px) 100vw, 826px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Bielkoviny <\/strong>pom\u00f4\u017eu chr\u00e1ni\u0165 a budova\u0165 svalov\u00fa hmotu a z\u00e1rove\u0148 lep\u0161ie zvl\u00e1da\u0165 kalorick\u00fd deficit, preto\u017ee maj\u00fa najvy\u0161\u0161iu s\u00fdtiacu schopnos\u0165. <strong>Sacharidy<\/strong> dodaj\u00fa energiu na tr\u00e9ning aj ka\u017edodenn\u00e9 fungovanie, no a <strong>tuky<\/strong> zase pom\u00e1haj\u00fa udr\u017ea\u0165 vyrovnan\u00e9 hormon\u00e1lne prostredie. Takisto m\u00e1 jasno v tom, \u017ee po pe\u010dive sa nepriber\u00e1, lepok nezalep\u00ed \u010drev\u00e1 a ovocie sa m\u00f4\u017ee jes\u0165 aj popoludn\u00ed. V\u0161etko je toti\u017e podriaden\u00e9 kalorick\u00e9mu pr\u00edjmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pl\u00e1novan\u00ed jed\u00e1lni\u010dka nezabudnite na pestros\u0165, striedanie r\u00f4znych druhov ovocia aj zeleniny a \u010fal\u0161ie z\u00e1sady <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdravej stravy<\/a>. A \u010do je najd\u00f4le\u017eitej\u0161ie \u2013 jedlo v\u00e1m mus\u00ed chuti\u0165. Tak\u017ee stravovac\u00ed pl\u00e1n je potrebn\u00e9 prisp\u00f4sobi\u0165 aj va\u0161im chu\u0165ov\u00fdm poh\u00e1rikom. Nebudete predsa denne jes\u0165 nen\u00e1viden\u00fa tresku so zemiakmi, preto\u017ee tak kamar\u00e1tka z pr\u00e1ce schudla 20 kilogramov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto ako Jana, zabudnite na <strong>v\u0161etky detoxy a extr\u00e9mne di\u00e9ty<\/strong>, ktor\u00e9 \u010dasto nezmyselne zakazuj\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-chudnutie-na-bezlepkovej-strave-naozaj-rychle-a-dlhodobo-udrzatelne\/\" target=\"_blank\" rel=\"noreferrer noopener\">lepok<\/a>, sacharidy alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-mlieko-fakt-zdrave-a-vhodne-pre-kazdeho-toto-by-ste-mali-vediet\/\" target=\"_blank\" rel=\"noreferrer noopener\">mlie\u010dne v\u00fdrobky<\/a>. Tie v\u00e1s m\u00f4\u017eu s\u00edce nal\u00e1ka\u0165 r\u00fdchlymi v\u00fdsledkami, ale mus\u00edte u nich po\u010d\u00edta\u0165 aj s mno\u017estvom negat\u00edvnych \u00fa\u010dinkov. Medzi ne typicky patr\u00ed neschopnos\u0165 dlhodob\u00e9ho dodr\u017eiavania, zbyto\u010dn\u00e9 hladovanie, \u00fanava a \u0165a\u017ekosti so zvl\u00e1dan\u00edm be\u017en\u00e9ho \u017eivota. Rad\u0161ej sa preto spo\u013eahnite na be\u017en\u00fa stravu s \u013eahk\u00fdmi \u00fapravami pod\u013ea nastaven\u00fdch cie\u013eov. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te n\u00e1vod a praktick\u00e9 tipy, ako zvl\u00e1dnu\u0165 kalorick\u00fd deficit, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot?&nbsp;<\/strong><\/a><\/p>\n<\/div>\n<\/div>\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=\"53719,55552,67360,86089\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Silovym_treningom_zagulatite_a_spevnite_zadok_a_stehna\"><\/span>Silov\u00fdm tr\u00e9ningom zagu\u013eat\u00edte a spevn\u00edte zadok a stehn\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nemus\u00edte sa ob\u00e1va\u0165. Silov\u00fd tr\u00e9ning z v\u00e1s neurob\u00ed zo d\u0148a na de\u0148 profesion\u00e1lne kulturistky s bicepsom v\u00e4\u010d\u0161\u00edm, ne\u017e m\u00e1 v\u00e1\u0161 priate\u013e. Naopak, pom\u00f4\u017ee vytvarova\u0165 postavu a z\u00edska\u0165 sexi krivky, po ktor\u00fdch t\u00fa\u017eite. Mal by ma\u0165 preto miesto v tr\u00e9ningovom pl\u00e1ne ka\u017edej z v\u00e1s. Pom\u00e1ha nielen<strong> pri budovan\u00ed svalov zadku a n\u00f4h, ale podporuje aj pri chudnut\u00ed<\/strong>. Za rastom svalov stoj\u00ed ich schopnos\u0165 adapt\u00e1cie na zv\u00fd\u0161<span style=\"text-align: inherit\">en\u00fa z\u00e1\u0165a\u017e. To si zase uk\u00e1\u017eeme na pr\u00edklade Jany, ktor\u00e1 m\u00e1 u\u017e vyladen\u00fd jed\u00e1lni\u010dek a teraz chce zmysluplne tr\u00e9nova\u0165.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jana u\u017e nejak\u00fd ten \u010das chod\u00ed do posil\u0148ovne. M\u00e1 st\u00e1le rovnak\u00fd tr\u00e9ning a \u010duduje sa, pre\u010do u\u017e na sebe nepozoruje tak\u00e9 pokroky ako na za\u010diatku. S t\u00fdm sa zver\u00ed sk\u00fasenej\u0161ej kamar\u00e1tke, ktor\u00e1 jej vysvetl\u00ed, \u017ee by mala tr\u00e9ning raz za \u010das upravi\u0165. Jej svaly si toti\u017e u\u017e zvykli na st\u00e1le rovnak\u00fa z\u00e1\u0165a\u017e aj po\u010det opakovan\u00ed a na \u010fal\u0161ie zosilnenie potrebuj\u00fa nov\u00fd impulz. Jana posl\u00fachne rady kamar\u00e1tky a v \u010fal\u0161om t\u00fd\u017edni zv\u00fd\u0161i z\u00e1\u0165a\u017e na drepoch a m\u0155tvom \u0165ahu o 5 k\u00edl. O \u010fal\u0161ie dva t\u00fd\u017edne c\u00edti, \u017ee je to pre \u0148u u\u017e zase \u013eah\u0161ie, a tak si na os prid\u00e1 \u010fal\u0161ie 5kg <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)\">kot\u00fa\u010de<\/a>. Po nejakom \u010dase namiesto v\u00e4\u010d\u0161ej v\u00e1hy prid\u00e1 po\u010det opakovan\u00ed alebo namiesto 3 s\u00e9ri\u00ed urob\u00ed 4 s\u00e9rie jedn\u00e9ho cviku. <strong>V\u010faka t\u00fdmto zmen\u00e1m na sebe pozoruje rast sily, ale aj pevnej\u0161\u00ed zadok a stehn\u00e1. <\/strong>Tr\u00e9ning ju teraz bav\u00ed omnoho viac a m\u00e1 st\u00e1le motiv\u00e1ciu sa zlep\u0161ova\u0165. Jana takto mo\u017eno nevedome za\u010dala re\u0161pektova\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/a>, ktor\u00fd stoj\u00ed za pos\u00favan\u00edm v\u00fdkonov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ka\u017ed\u00e9ho \u0161portovca je pl\u00e1novanie zmien v tr\u00e9ningu a zvy\u0161ovanie z\u00e1\u0165a\u017ee individu\u00e1lne. Nikdy by sa nemalo zabudn\u00fa\u0165 na <strong>zachovanie spr\u00e1vnej techniky cvi\u010denia a prevenciu <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zranenia<\/strong><\/a>. Tento princ\u00edp m\u00f4\u017eete vyu\u017ei\u0165 pri tr\u00e9ningu v posil\u0148ovni s <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)\">osou<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellom<\/a>, na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/a> alebo doma s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odporov\u00fdmi gumami <\/a>\u010di vlastnou v\u00e1hou. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/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\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg\" alt=\"Ako na tr\u00e9ning na zadok a nohy?\" class=\"wp-image-299930\" style=\"width:843px;height:563px\" title=\"Ako na tr\u00e9ning na zadok a nohy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-2048x1367.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/68AC2315-622D-4D1B-A78E-9422D511EE6C-scaled-e1633694885856-768x513.jpeg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u00da\u010dinky silov\u00e9ho tr\u00e9ningu nekon\u010dia za zavret\u00fdmi dverami posil\u0148ovne alebo s odlo\u017een\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/podlozka-na-cvicenie-yoga-mat-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlo\u017eky<\/a> na cvi\u010denie po dom\u00e1com workoute. Na\u0161e telo sa s n\u00edm vyrovn\u00e1va e\u0161te nieko\u013eko hod\u00edn. <strong>Potrebuje toti\u017e obnovi\u0165 psychick\u00e9 aj fyzick\u00e9 sily a opravi\u0165 svaly po\u0161koden\u00e9 vy\u010derp\u00e1vaj\u00facim tr\u00e9ningom.<\/strong> Rob\u00ed jednoducho v\u0161etko pre to, aby sa \u010do najlep\u0161ie pripravilo na \u010fal\u0161\u00ed tr\u00e9ning. A to stoj\u00ed nejak\u00fa energiu. V\u010faka tomu e\u0161te nieko\u013eko hod\u00edn po cvi\u010den\u00ed spa\u013eujeme kal\u00f3rie bez toho, aby sme nie\u010do museli robi\u0165. To ocen\u00edte najm\u00e4 pri chudnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaly navy\u0161e na svoju \u010dinnos\u0165 spotrebuj\u00fa pribli\u017ene \u0161tyrikr\u00e1t viac energie ne\u017e tukov\u00e9 tkanivo. To znamen\u00e1<strong> celkovo v\u00e4\u010d\u0161\u00ed energetick\u00fd v\u00fddaj v priebehu d\u0148a a v\u0161etk\u00fdch aktiv\u00edt<\/strong>. Dokonca aj pri sledovan\u00ed Netflixu alebo \u010d\u00edtan\u00ed najnov\u0161ej krimin\u00e1lky. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_na_zadok_a_nohy_Ake_cviky_su_najlepsie\"><\/span>Tr\u00e9ning na zadok a nohy. Ak\u00e9 cviky s\u00fa najlep\u0161ie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9ning na doln\u00fa polovicu tela je vhodn\u00e9 odcvi\u010di\u0165 minim\u00e1lne 2-kr\u00e1t t\u00fd\u017edenne. V jeho priebehu nemus\u00edte robi\u0165 desiatky r\u00f4znych cvikov na nohy a zadok. <strong>Bohato posta\u010d\u00ed nieko\u013eko z\u00e1kladn\u00fdch, ktor\u00fdmi si posiln\u00edte svaly zadku, stehien a l\u00fdtok.<\/strong> Pri cvi\u010den\u00ed si v\u017edy d\u00e1vajte pozor na ich spr\u00e1vnu realiz\u00e1ciu, pr\u00edpadne si nechajte poradi\u0165 od sk\u00fasen\u00e9ho tr\u00e9nera. Medzi \u00fa\u010dinn\u00e9 cviky na zadok a nohy patria r\u00f4zne varianty drepov, ako je klasick\u00fd s osou, bulharsk\u00fd, na jednej nohe, goblet, na multipresse alebo s v\u00fdskokom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm efekt\u00edvnym cvikom s\u00fa m\u0155tve \u0165ahy. Tie takisto existuj\u00fa v mnoh\u00fdch variantoch, z ktor\u00fdch najob\u013e\u00fabenej\u0161ie s\u00fa klasick\u00e9 m\u0155tve \u0165ahy, rumunsk\u00e9 alebo na jednej nohe. Ak tr\u00e9nujete v posil\u0148ovni, m\u00f4\u017eete do tr\u00e9ningu zaradi\u0165 aj leg press, predkop\u00e1vanie \u010di zakop\u00e1vanie na stroji alebo cviky na kladke. <strong>V\u00e4\u010d\u0161ina t\u00fdchto cvikov patr\u00ed medzi komplexn\u00e9, pri ktor\u00fdch z\u00e1rove\u0148 posiln\u00edte core a zapoj\u00edte svaly cel\u00e9ho tela.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vytvarova\u0165 gu\u013eat\u00fd a pevn\u00fd zadok pom\u00f4\u017eu aj v\u00fdpady, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hip-thrust-najlepsi-cvik-pre-dokonale-pozadie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hip thrusty<\/a>, kettlebell swingy a cviky na nohy a zadok s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-pevny-a-gulaty-zadok-bez-tazkych-ciniek-vyskusajte-trening-s-posilnovacou-gumou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a> \u010di na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-so-zavesnym-posilnovacim-systemom-zoznamte-sa-s-ucinnymi-cvikmi-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">TRX<\/a>. Ako vid\u00edte, je mnoho cvikov na doln\u00fa polovicu tela. Teraz ich sta\u010d\u00ed len spr\u00e1vne a zmysluplne posklada\u0165 do v\u00fdsledn\u00e9ho tr\u00e9ningu.<\/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=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg\" alt=\"Najlep\u0161ie cviky na zadok a nohy\" class=\"wp-image-299949\" style=\"width:843px;height:539px\" title=\"Najlep\u0161ie cviky na zadok a nohy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vzorov\u00fd tr\u00e9ning na nohy, zadok a l\u00fdtka<\/h3>\n\n\n\n<p>Pred tr\u00e9ningom sa zahrejte a rozh\u00fdbte cel\u00e9 telo so zameran\u00edm na uvo\u013enenie  bedrov\u00fdch k\u013abov a aktiv\u00e1ciu svalov dolnej polovice tela. Po skon\u010den\u00ed hlavnej \u010dasti tr\u00e9ningu potom pod\u013ea potreby pridajte cool-down f\u00e1zu (pomal\u00fd beh alebo ch\u00f4dzu na p\u00e1se), pr\u00edpadne sa \u013eahko pona\u0165ahujte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1\u0165a\u017e a pom\u00f4cky vyberte pod\u013ea svojich mo\u017enost\u00ed.<\/strong> Po\u010det s\u00e9ri\u00ed pri ka\u017edom cviku je 3 \u2013 5 a opakovan\u00ed 8 \u2013 12. V pr\u00edpade, \u017ee cvi\u010d\u00edte len s vlastnou v\u00e1hou, m\u00f4\u017eete sa odrazi\u0165 od 10 \u2013 20 opakovan\u00ed.<\/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\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Cvik<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9ningov\u00e1 pom\u00f4cka\/ typ z\u00e1\u0165a\u017ee<\/th><th class=\"has-text-align-center\" data-align=\"center\">Prim\u00e1rne za\u0165a\u017een\u00e9 svaly<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Drep<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1\u0165a\u017ee, s v\u00fdskokom, os, kettlebell alebo <a href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dka<\/a> (goblet drep)<\/td><td class=\"has-text-align-center\" data-align=\"center\">predn\u00e9 svaly stehien a svaly zadku<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hip thrust<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1\u0165a\u017ee, os, jednoru\u010dka alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powerbag<\/a> na panvu, odporov\u00e1 guma nad kolen\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadn\u00e9 svaly stehien a svaly zadku<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumunsk\u00fd m\u0155tvy \u0165ah<\/td><td class=\"has-text-align-center\" data-align=\"center\">os, dve jednoru\u010dky alebo bez z\u00e1\u0165a\u017ee (m\u0155tvy \u0165ah na jednej nohe)<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadn\u00e9 svaly stehien a svaly zadku<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpad vpred<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1ta\u017ee, s v\u00fdskokom, os alebo powerbag na ramen\u00e1, jednoru\u010dky alebo kettlebell v ruk\u00e1ch<\/td><td class=\"has-text-align-center\" data-align=\"center\">predn\u00e1 strana stehien a svaly zadku<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpony&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">bez z\u00e1\u0165a\u017ee, os, jednoru\u010dky, na stroji<\/td><td class=\"has-text-align-center\" data-align=\"center\">l\u00fdtkov\u00e9 svaly&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>In\u0161pir\u00e1ciu na tr\u00e9ning na nohy a zadok s kettlebellom n\u00e1jdete v na\u0161om \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 najlep\u0161\u00edch cvikov s kettlebellom na zadok a nohy<\/a><\/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=\"S_kardiom_schudnete_a_vyrysujete_si_vypracovane_svaly\"><\/span>S kardiom schudnete a vyrysujete si vypracovan\u00e9 svaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytrvalostn\u00e9 aktivity, ktor\u00e9 s\u00fa \u010dasto ozna\u010dovan\u00e9 vo fitness ako kardio, skvele dop\u013a\u0148aj\u00fa silov\u00fd tr\u00e9ning a v nejakej forme by mali by\u0165 s\u00fa\u010das\u0165ou tr\u00e9ningov\u00e9ho pl\u00e1nu. Beh, cyklistika, pl\u00e1vanie a \u010fal\u0161ie typy kardia toti\u017e zlep\u0161uj\u00fa telesn\u00fa kond\u00edciu, funkciu p\u013e\u00fac aj srdca a hlavne podporuj\u00fa chudnutie. <strong>V\u010faka men\u0161iemu mno\u017estvu tuku potom viac vynikn\u00fa vypracovan\u00e9 stehn\u00e1 a zadok zo silov\u00e9ho tr\u00e9ningu.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das kardia typicky sp\u00e1lite viac kal\u00f3ri\u00ed ne\u017e za rovnak\u00fd \u010das str\u00e1ven\u00fd posil\u0148ovan\u00edm. Nemus\u00edte v\u0161ak hne\u010f napodob\u0148ova\u0165 tr\u00e9ningov\u00fd pl\u00e1n marat\u00f3nskych be\u017ek\u00fd\u0148. Sta\u010d\u00ed si n\u00e1js\u0165 aktivitu, ktor\u00e1 v\u00e1s bude bavi\u0165 a venova\u0165 sa jej 2 \u2013 4-kr\u00e1t t\u00fd\u017edenne 20 a\u017e 60 min\u00fat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi najpopul\u00e1rnej\u0161ie formy kardia patr\u00ed beh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cyklistika<\/a> alebo r\u00fdchla ch\u00f4dza. Mnoh\u00ed \u013eudia maj\u00fa v ob\u013eube tanec, jazdu na kolieskov\u00fdch kor\u010duliach alebo pl\u00e1vanie. Skvelou vo\u013ebou je aj kardio s vy\u0161\u0161ou intenzitou, ako napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/chudnutie-narast-fyzickej-kondicie-a-8-dalsich-dovodov-preco-skakat-cez-svihadlo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sk\u00e1kanie cez \u0161vihadlo<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a>, ktor\u00e9 je mo\u017en\u00e9 odcvi\u010di\u0165 do 20 min\u00fat. To ocenia hlavne \u010dasovo vy\u0165a\u017een\u00ed \u013eudia, ktor\u00ed sa po tr\u00e9ningu potrebuj\u00fa \u010do najr\u00fdchlej\u0161ie vr\u00e1ti\u0165 k svojim povinnostiam.<span style=\"color: #ff6600\" class=\"tadv-color\"> [13\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s l\u00e1ka behanie, ale neviete, ako za\u010da\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg\" alt=\"Kardio pri chudnut\u00ed zadku a stehien\" class=\"wp-image-299963\" title=\"Kardio pri chudnut\u00ed zadku a stehien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/IMG_8118.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\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=\"Vsetko_podporite_regeneraciou_a_vhodnymi_suplementmi\"><\/span>V\u0161etko podpor\u00edte regener\u00e1ciou a vhodn\u00fdmi suplementmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly rast\u00fa hlavne vtedy, ke\u010f odpo\u010d\u00edvate. Pr\u00e1ve preto sa tak \u010dasto zd\u00f4raz\u0148uje potreba dostato\u010dnej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regener\u00e1cie<\/a>.<\/p>\n\n\n\n<p>Po tr\u00e9ningu m\u00f4\u017eete podpori\u0165 regener\u00e1ciu pomocou:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mas\u00e1\u017enej pi\u0161tole,<\/li>\n\n\n\n<li>valca<\/li>\n\n\n\n<li>a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010fal\u0161\u00edch pom\u00f4cok<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niekomu dokonale vyhovuje studen\u00e1 sprcha alebo in\u00e1 forma <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/wim-hof-ladovy-muz-ktory-uci-ludi-byt-zdravsimi-a-psychicky-odolnejsimi\/\" target=\"_blank\" rel=\"noreferrer noopener\">otu\u017eovania<\/a> \u010di saunovania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u0161etky tieto met\u00f3dy m\u00f4\u017eu pom\u00f4c\u0165 so zn\u00ed\u017een\u00edm bolestivosti svalov po tr\u00e9ningu (svalovice) a ich lep\u0161\u00edm prekrven\u00edm. <\/strong>V\u010faka tomu sa ku svalov\u00fdm bunk\u00e1m dost\u00e1va viac \u017eiv\u00edn, kysl\u00edka a taktie\u017e sa efekt\u00edvnej\u0161ie zbavuj\u00fa odpadov\u00fdch produktov energetick\u00e9ho metabolizmu. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tr\u00e9ningovom pl\u00e1ne by ste rozhodne nemali vynech\u00e1va\u0165 dni vo\u013ena. To v\u0161ak neznamen\u00e1, \u017ee de\u0148 bez tr\u00e9ningu mus\u00edte prele\u017ea\u0165 pri seri\u00e1li a kamar\u00e1tku, ktor\u00e1 sa s vami chce prejs\u0165 do mesta na k\u00e1vu, odmietnu\u0165 so slovami: \u201ePrep\u00e1\u010d, dnes m\u00e1m rest day.\u201d De\u0148 odpo\u010dinku neznamen\u00e1 100 % oddanos\u0165 gau\u010du. M\u00f4\u017eete sa pokojne z\u013eahka pona\u0165ahova\u0165, prejs\u0165 po parku alebo dokon\u010di\u0165 dlho odkladan\u00fa dom\u00e1cu pr\u00e1cu. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nok je tie\u017e neoddelite\u013enou s\u00fa\u010das\u0165ou regener\u00e1cie a cel\u00e9ho procesu zmeny postavy. Mali by sme mu venova\u0165 denne minim\u00e1lne 7 hod\u00edn. Pre\u010do je d\u00f4le\u017eit\u00fd nielen pri chudnut\u00ed, sa dozviete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku<\/strong><\/a>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ktor\u00e9 doplnky m\u00f4\u017eu podpori\u0165 organizmus \u0161portovca a pom\u00f4c\u0165 so zmenou postavy?<\/h3>\n\n\n\n<p>Aby regener\u00e1cia prebehla tak, ako m\u00e1, na\u0161e telo potrebuje dostatok makro\u017eiv\u00edn (bielkov\u00edn, sacharidov a tukov) aj mikro\u017eiv\u00edn (vitam\u00edny, miner\u00e1lne l\u00e1tky). Organizmus \u0161portovca m\u00e1 preto typicky v\u00e4\u010d\u0161ie n\u00e1roky na ich pr\u00edjem, ne\u017e je to v pr\u00edpade menej fyzicky akt\u00edvnej popul\u00e1cie. <strong>Z\u00e1kladom je dobre zostaven\u00fd jed\u00e1lni\u010dek, ktor\u00fd m\u00f4\u017eeme vhodne doplni\u0165 a vylep\u0161i\u0165 vybran\u00fdmi doplnkami stravy.&nbsp;<\/strong><\/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\">\n<li>S optim\u00e1lnym pr\u00edjmom bielkov\u00edn a skvalitnen\u00edm regener\u00e1cie m\u00f4\u017ee pom\u00f4c\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd<\/a> prote\u00edn. Ich z\u00e1kladn\u00fd denn\u00fd pr\u00edjem by mal by\u0165 u silovo cvi\u010diacich \u013eud\u00ed na \u00farovni 1,4 \u2013 \u20602 g \/ kg telesnej hmotnosti. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreat\u00edn<\/a> zase pom\u00e1ha budova\u0165 silu, v\u010faka tomu zvl\u00e1dnete cvi\u010di\u0165 s v\u00e4\u010d\u0161ou v\u00e1hou a podpor\u00edte rast svalov.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hor\u010d\u00edk<\/a> podporuje spr\u00e1vnu funkciu svalov, ktor\u00e9 s\u00fa potom menej n\u00e1chyln\u00e9 na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u0155\u010de<\/a>.<\/li>\n\n\n\n<li>\u017delezo pom\u00e1ha udr\u017ea\u0165 spr\u00e1vnu funkciu metabolizmu, navy\u0161e zais\u0165uje prenos kysl\u00edka k svalom.<\/li>\n\n\n\n<li>Vitam\u00edny B2, B3, B5 a B12 prispievaj\u00fa napr\u00edklad k zn\u00ed\u017eeniu \u00fanavy a vy\u010derpania.&nbsp;<\/li>\n\n\n\n<li>Vitam\u00edn C pom\u00f4\u017ee s udr\u017ean\u00edm norm\u00e1lnej funkcie imunity po n\u00e1ro\u010dnej fyzickej aktivite.&nbsp;&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D<\/a> a v\u00e1pnik prispievaj\u00fa k spr\u00e1vnej funkcii svalov a kost\u00ed.<\/li>\n\n\n\n<li>Pri chudnut\u00ed m\u00f4\u017eu \u010fal\u0161\u00ed diel do celkovej mozaiky prida\u0165 aj komplexn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-a-pouzivat-ten-najucinnejsi-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spa\u013eova\u010de tuku<\/a>. Tie obsahuj\u00fa l\u00e1tky, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 sp\u00e1li\u0165 o nie\u010do viac energie v pokoji aj pri tr\u00e9ningu. <span style=\"color: #ff6600\" class=\"tadv-color\">[17\u201318]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa vhodn\u00e9 doplnky pre vytrvalcov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 najlep\u0161\u00edch doplnkov stravy pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty<\/strong><\/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=\"728\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg\" alt=\"Najlep\u0161ie doplnky stravy pri formovan\u00ed zadku a stehien\" class=\"wp-image-299989\" style=\"width:843px;height:546px\" title=\"Najlep\u0161ie doplnky stravy pri formovan\u00ed zadku a stehien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1124x728.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-400x259.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-1536x994.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/241A4804-2048x1326.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=\"Vysledky_sledujte_nielen_podla_cisla_na_vahe\"><\/span>V\u00fdsledky sledujte nielen pod\u013ea \u010d\u00edsla na v\u00e1he<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V celom procese zmeny postavy by sme nemali zab\u00fada\u0165 mera\u0165 progres. Aj napriek tomu, \u017ee je va\u0161\u00edm cie\u013eom pevnej\u0161\u00ed zadok a nohy, sledujte pokroky na celej postave. Najlep\u0161ie v rovnak\u00fd denn\u00fd \u010das, ide\u00e1lne r\u00e1no po prebuden\u00ed, si raz za dva t\u00fd\u017edne zmerajte obvod p\u00e1sa, bokov, zadku a stehien.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K tomu pridajte v\u00e1\u017eenie, napr\u00edklad raz za mesiac. V\u00fdsledky m\u00f4\u017eete sledova\u0165 a porovn\u00e1va\u0165 tie\u017e pomocou fotiek. Odfo\u0165te sa na za\u010diatku va\u0161ej cesty a potom raz za \u010das (pribli\u017ene 2 \u2013 4 t\u00fd\u017edne) pridajte do svojej zbierky \u010fal\u0161iu fotku na rovnakom mieste a v rovnak\u00fd \u010das. \u00daspech sa nemeria len t\u00fdm, ko\u013eko kilogramov ste schudli alebo nabrali vo svaloch. Je to aj o ub\u00fadaj\u00facich centimetroch, lep\u0161om pocite zo seba a v\u00e4\u010d\u0161om sebavedom\u00ed. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010c\u00edslo na v\u00e1he<\/a> jednoducho nemus\u00ed znamena\u0165 to, \u017ee sa nedar\u00ed. <strong>Ke\u010f pri novom pl\u00e1ne vydr\u017e\u00edte dostato\u010dne dlho, ur\u010dite sa do\u010dk\u00e1te skvel\u00fdch v\u00fdsledkov.<\/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=\"Ucinny_trening_zadku_a_noh_s_vlastnou_vahou\"><\/span>\u00da\u010dinn\u00fd tr\u00e9ning zadku a n\u00f4h s vlastnou v\u00e1hou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" 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=\"Home Workout \ud83c\udf51 Cviky na pevn\u00fd zadok s vlastnou v\u00e1hou l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/4x_IdnLOHeQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" 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\u00e1ko\u013evek zmena postavy, \u010di u\u017e ide o chudnutie, zdrav\u00e9 priberanie alebo tvarovanie v oblasti zadku a n\u00f4h, potrebuje komplexn\u00fd pr\u00edstup.<strong> Bez \u00fapravy jed\u00e1lni\u010dka, tr\u00e9ningov\u00e9ho pl\u00e1nu a celkovej optimaliz\u00e1cie \u017eivotn\u00e9ho \u0161t\u00fdlu sa jednoducho nezaob\u00eddete. <\/strong>Stravu si nastavte pod\u013ea toho, \u010di je va\u0161\u00edm cie\u013eom chudnutie alebo zdrav\u00e9 priberanie. V r\u00e1mci tr\u00e9ningu potom aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne zara\u010fte drepy a \u010fal\u0161ie \u00fa\u010dinn\u00e9 cviky na doln\u00fa polovicu tela. Pridajte beh alebo in\u00fa formu kardia a v\u0161etko podporte dostato\u010dn\u00fdm odpo\u010dinkom a vhodnou suplement\u00e1ciou. Ke\u010f do seba v\u0161etko kr\u00e1sne zapadne, sk\u00f4r \u010di nesk\u00f4r m\u00f4\u017eete o\u010dak\u00e1va\u0165 skvel\u00e9 v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozvedeli ste sa nie\u010do nov\u00e9 a pr\u00ednosn\u00e9? Ak \u00e1no, nezabudnite zdie\u013ea\u0165 \u010dl\u00e1nok so svojimi priate\u013emi, ktor\u00ed tieto rady tie\u017e ur\u010dite ocenia.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pripravili sme pre v\u00e1s 8 tipov ako si vypracova\u0165 perfektn\u00fd zadok. Dodr\u017eiavan\u00edm t\u00fdchto tipov dosiahnete gu\u013eat\u00fd a pevn\u00fd zadok, o ktorom sn\u00edvate.<\/p>\n","protected":false},"author":129,"featured_media":299854,"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":[6105,6100,6055,6062],"filter_section":[],"filter_attribute":[13018,13017],"class_list":{"0":"post-275988","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-na-nohy","9":"tag-cviky-na-zadok","10":"tag-strava","11":"tag-trening","12":"filter_attribute-cviky-na-nohy","13":"filter_attribute-cviky-na-zadok","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>Ako spevni\u0165 a vytvarova\u0165 zadok i nohy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pripravili sme pre v\u00e1s 8 tipov ako si vypracova\u0165 perfektn\u00fd zadok. Dodr\u017eiavan\u00edm t\u00fdchto tipov dosiahnete gu\u013eat\u00fd a pevn\u00fd zadok, o ktorom sn\u00edvate.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pripravili sme pre v\u00e1s 8 tipov ako si vypracova\u0165 perfektn\u00fd zadok. Dodr\u017eiavan\u00edm t\u00fdchto tipov dosiahnete gu\u013eat\u00fd a pevn\u00fd zadok, o ktorom sn\u00edvate.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-08T09:11:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-04T10:30:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2017\/01\/1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy\",\"datePublished\":\"2021-10-08T09:11:00+00:00\",\"dateModified\":\"2024-06-04T10:30:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\"},\"wordCount\":3195,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png\",\"keywords\":[\"cviky na nohy\",\"cviky na zadok\",\"strava\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\",\"name\":\"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png\",\"datePublished\":\"2021-10-08T09:11:00+00:00\",\"dateModified\":\"2024-06-04T10:30:35+00:00\",\"description\":\"Pripravili sme pre v\u00e1s 8 tipov ako si vypracova\u0165 perfektn\u00fd zadok. Dodr\u017eiavan\u00edm t\u00fdchto tipov dosiahnete gu\u013eat\u00fd a pevn\u00fd zadok, o ktorom sn\u00edvate.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak zpevnit a vytvarovat zadek i nohy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy - GymBeam Blog","description":"Pripravili sme pre v\u00e1s 8 tipov ako si vypracova\u0165 perfektn\u00fd zadok. Dodr\u017eiavan\u00edm t\u00fdchto tipov dosiahnete gu\u013eat\u00fd a pevn\u00fd zadok, o ktorom sn\u00edvate.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/tipy-ako-vypracovat-perfektny-zadok\/","og_type":"article","og_title":"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy - GymBeam Blog","og_description":"Pripravili sme pre v\u00e1s 8 tipov ako si vypracova\u0165 perfektn\u00fd zadok. Dodr\u017eiavan\u00edm t\u00fdchto tipov dosiahnete gu\u013eat\u00fd a pevn\u00fd zadok, o ktorom sn\u00edvate.","og_url":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/","og_site_name":"GymBeam Blog","article_published_time":"2021-10-08T09:11:00+00:00","article_modified_time":"2024-06-04T10:30:35+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2017\/01\/1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy","datePublished":"2021-10-08T09:11:00+00:00","dateModified":"2024-06-04T10:30:35+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/"},"wordCount":3195,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png","keywords":["cviky na nohy","cviky na zadok","strava","tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/","url":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/","name":"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png","datePublished":"2021-10-08T09:11:00+00:00","dateModified":"2024-06-04T10:30:35+00:00","description":"Pripravili sme pre v\u00e1s 8 tipov ako si vypracova\u0165 perfektn\u00fd zadok. Dodr\u017eiavan\u00edm t\u00fdchto tipov dosiahnete gu\u013eat\u00fd a pevn\u00fd zadok, o ktorom sn\u00edvate.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/01\/1.png","width":1200,"height":628,"caption":"Jak zpevnit a vytvarovat zadek i nohy"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ako spevni\u0165 a vytvarova\u0165 zadok i nohy"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/275988","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=275988"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/275988\/revisions"}],"predecessor-version":[{"id":574510,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/275988\/revisions\/574510"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/299854"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=275988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=275988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=275988"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=275988"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=275988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}