{"id":288209,"date":"2021-09-24T08:30:00","date_gmt":"2021-09-24T06:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288209"},"modified":"2023-12-05T15:54:43","modified_gmt":"2023-12-05T14:54:43","slug":"6-chyb-pri-silovom-treningu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/","title":{"rendered":"Naj\u010dastej\u0161ie za\u010diato\u010dn\u00edcke tr\u00e9ningov\u00e9 chyby"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#1_Dvihate_prilis_tazke_alebo_naopak_lahke_vahy\" title=\"1. Dv\u00edhate pr\u00edli\u0161 \u0165a\u017ek\u00e9 alebo naopak \u013eahk\u00e9 v\u00e1hy\">1. Dv\u00edhate pr\u00edli\u0161 \u0165a\u017ek\u00e9 alebo naopak \u013eahk\u00e9 v\u00e1hy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#2_Technika_je_pre_vas_cudzim_pojmom\" title=\"2. Technika je pre v\u00e1s cudz\u00edm pojmom\">2. Technika je pre v\u00e1s cudz\u00edm pojmom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#3_Prilis_sa_sustredite_na_izolovane_cviky_alebo_len_vybrane_partie\" title=\"3. Pr\u00edli\u0161 sa s\u00fastred\u00edte na izolovan\u00e9 cviky alebo len vybran\u00e9 partie\">3. Pr\u00edli\u0161 sa s\u00fastred\u00edte na izolovan\u00e9 cviky alebo len vybran\u00e9 partie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#4_Idete_na_maximum_a_zabudate_na_deload\" title=\"4. Idete na maximum a zab\u00fadate na deload\">4. Idete na maximum a zab\u00fadate na deload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#5_Uviazli_ste_v_rovnakej_treningovej_rutine\" title=\"5. Uviazli ste v rovnakej tr\u00e9ningovej rutine\">5. Uviazli ste v rovnakej tr\u00e9ningovej rutine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#6_Warm-up_je_pre_vas_cudzi_pojem\" title=\"6. Warm-up je pre v\u00e1s cudz\u00ed pojem\">6. Warm-up je pre v\u00e1s cudz\u00ed pojem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#7_Podcenujete_pitny_rezim_a_stravu\" title=\"7. Podce\u0148ujete pitn\u00fd re\u017eim a stravu\">7. Podce\u0148ujete pitn\u00fd re\u017eim a stravu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#8_Regeneracia_je_pre_vas_zbytocnost\" title=\"8. Regener\u00e1cia je pre v\u00e1s zbyto\u010dnos\u0165\">8. Regener\u00e1cia je pre v\u00e1s zbyto\u010dnos\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#9_Nemate_konzistentny_pristup_k_cviceniu\" title=\"9. Nem\u00e1te konzistentn\u00fd pr\u00edstup k cvi\u010deniu\">9. Nem\u00e1te konzistentn\u00fd pr\u00edstup k cvi\u010deniu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#Vsetko_co_potrebujete_vediet_o_najcastejsich_treningovych_chybach\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch tr\u00e9ningov\u00fdch chyb\u00e1ch\">V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch tr\u00e9ningov\u00fdch chyb\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cvi\u010denie je jednou z najlep\u0161\u00edch vec\u00ed, ktor\u00fa m\u00f4\u017eete urobi\u0165 pre svoje zdravie. Ka\u017ed\u00fd, kto na sebe pracuje, si jednozna\u010dne zasl\u00fa\u017ei obdiv. V\u00e4\u010d\u0161ina za\u010diato\u010dn\u00edkov to v\u0161ak zvykne vzda\u0165 po p\u00e1r mesiacoch z dvoch prost\u00fdch d\u00f4vodov. Bu\u010f sa vyhov\u00e1raj\u00fa na to, \u017ee u\u017e nemaj\u00fa \u010das, alebo ich skr\u00e1tka frustruje, \u017ee nevidia \u017eiadne v\u00fdsledky. Tie s\u00edce neprich\u00e1dzaj\u00fa zo d\u0148a na de\u0148, ale ak ich nevid\u00edte ani po p\u00e1r mesiacoch, s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou rob\u00edte nie\u010do zle.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010diato\u010dn\u00edci sa toti\u017e <strong>\u010dasto dop\u00fa\u0161\u0165aj\u00fa be\u017en\u00fdch tr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00e9 spoma\u013euj\u00fa alebo \u00faplne ni\u010dia ich progres. <\/strong>Okrem toho si koleduj\u00fa o nepr\u00edjemn\u00e9 zranenia s\u00favisiace s nespr\u00e1vnou technikou. Dnes v\u00e1m preto predstav\u00edm <strong>9 naj\u010dastej\u0161\u00edch tr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00e9 m\u00f4\u017eu brzdi\u0165 dosahovanie va\u0161ich cie\u013eov.<\/strong> Okrem toho sa spolu pok\u00fasime n\u00e1js\u0165 efekt\u00edvne rie\u0161enie na ka\u017ed\u00fa z nich, aby ste sa v\u00e1\u0161mu tr\u00e9ningu mohli venova\u0165 naplno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Dvihate_prilis_tazke_alebo_naopak_lahke_vahy\"><\/span>1. Dv\u00edhate pr\u00edli\u0161 \u0165a\u017ek\u00e9 alebo naopak \u013eahk\u00e9 v\u00e1hy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010diatky b\u00fdvaj\u00fa pln\u00e9 nad\u0161enia a ve\u013ek\u00fdch amb\u00edci\u00ed, \u010do neraz kon\u010d\u00ed t\u00fdm, \u017ee siahnete po pr\u00edli\u0161 \u0165a\u017ek\u00fdch v\u00e1hach. Ve\u010f z\u00e1kladn\u00e1 logika je, \u017ee \u010d\u00edm \u0165a\u017e\u0161ie veci budete zdv\u00edha\u0165, t\u00fdm sa stanete silnej\u0161\u00ed, \u017ee? \u017dia\u013e, nie je to tak\u00e9 jednoduch\u00e9. Plat\u00ed, \u017ee ak dv\u00edhate v\u00e1hu, ktor\u00e1 je pre v\u00e1s pr\u00edli\u0161 \u0165a\u017ek\u00e1, va\u0161e telo sa <strong>bude sna\u017ei\u0165 zap\u00e1ja\u0165 in\u00e9 svaly, aby si pomohlo. <\/strong>T\u00fdm p\u00e1dom logicky neudr\u017e\u00edte spr\u00e1vnu techniku a mechaniku pohybu, s \u010d\u00edm je spojen\u00e9 aj v\u00e4\u010d\u0161ie riziko zranenia. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Precvi\u010dovan\u00fd sval s\u00edce bude stimulovan\u00fd, ale so zlou technikou a s pomocou in\u00fdch svalov to cel\u00e9 vedie sk\u00f4r k skaze, ne\u017e k \u00faspe\u0161n\u00e9mu tr\u00e9ningu. Pr\u00edli\u0161 \u0165a\u017ek\u00e9 v\u00e1hy s\u00fa v za\u010diatkoch tie\u017e ide\u00e1lnym receptom na to, ako sa zrani\u0165. Naopak, pr\u00edli\u0161 \u013eahk\u00e9 v\u00e1hy v\u00e1m s\u00edce umo\u017enia tr\u00e9nova\u0165 dlh\u0161\u00ed \u010das, ale prispej\u00fa sk\u00f4r k svalovej vytrvalosti ne\u017e k rozvoju sily. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1541\" height=\"1026\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg\" alt=\"Dv\u00edhate pr\u00edli\u0161 \u0165a\u017ek\u00e9 alebo naopak \u013eahk\u00e9 v\u00e1hy\" class=\"wp-image-296919\" style=\"width:843px\" title=\"Dv\u00edhate pr\u00edli\u0161 \u0165a\u017ek\u00e9 alebo naopak \u013eahk\u00e9 v\u00e1hy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1536x1023.jpg 1536w\" sizes=\"auto, (max-width: 1541px) 100vw, 1541px\" \/><\/figure>\n<\/div>\n\n\n<p>Namiesto toho, aby ste si hne\u010f nakladali z\u00e1va\u017eia, mali by ste <strong>sk\u00fasi\u0165 najprv cvi\u010denie s vlastnou v\u00e1hou.<\/strong> Ke\u010f si ho osvoj\u00edte a nau\u010d\u00edte sa spr\u00e1vnu techniku, d\u00e1te tak telu po\u010diato\u010dn\u00fd sign\u00e1l, \u017ee po \u0148om budete chcie\u0165 nejak\u00fa fyzick\u00fa aktivitu. Za\u010dnite napr\u00edklad s <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drepom<\/a> a s\u00fastre\u010fte sa na jeho spr\u00e1vnu techniku. Akon\u00e1hle ju zvl\u00e1dnete a <strong>cvi\u010denie s vlastnou v\u00e1hou u\u017e pre v\u00e1s nepredstavuje v\u00fdraznej\u0161ie probl\u00e9my, m\u00f4\u017eete to sk\u00fasi\u0165 aj so z\u00e1\u0165a\u017eou.<\/strong> Za\u010dnite samozrejme s ni\u017e\u0161ou v\u00e1hou, ide\u00e1lne napr\u00edklad s pr\u00e1zdnou ty\u010dou alebo s 10 kg z\u00e1\u0165a\u017eou. Aj pri nej v\u0161ak pracujte na tom, aby bola va\u0161a technika spr\u00e1vna a nestratili ste ju ani pri postupnom v\u00fdbere \u0165a\u017e\u0161ieho z\u00e1va\u017eia. Ak si svoju z\u00e1\u0165a\u017e budete vybera\u0165, myslite na to, \u017ee by ste s \u0148ou mali by\u0165 schopn\u00ed <strong>vykona\u0165 10 opakovan\u00ed so stredn\u00fdm stup\u0148om n\u00e1ro\u010dnosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u2013\u20603]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Technika_je_pre_vas_cudzim_pojmom\"><\/span>2. Technika je pre v\u00e1s cudz\u00edm pojmom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je \u013eahk\u00e9 pr\u00eds\u0165 do fitka, zobra\u0165 si do r\u00fak \u010dinky a cvi\u010di\u0165 len tak halabala. V tomto re\u017eime potom vydr\u017e\u00edte t\u00fd\u017ede\u0148, mesiac a mo\u017eno dlh\u0161ie. \u010co sa ale stane potom? Vo v\u00e4\u010d\u0161ine pr\u00edpadov m\u00f4\u017eu nasta\u0165 len dva druhy scen\u00e1rov. V prvom sa m\u00f4\u017eete zrani\u0165, \u010do sp\u00f4sob\u00ed, \u017ee si dlh\u0161\u00ed \u010das nezatr\u00e9nujete. V druhom pr\u00edpade skon\u010d\u00edte demotivovan\u00ed z toho, \u017ee u\u017e cvi\u010d\u00edte p\u00e1r mesiacov a v\u00fdsledky sa akosi nedostavili. K obom mo\u017enostiam m\u00f4\u017ee prispie\u0165 pr\u00e1ve nespr\u00e1vna technika.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Technika ka\u017ed\u00e9ho cviku je toti\u017e k\u013e\u00fa\u010dov\u00e1 <strong>pre minimaliz\u00e1ciu zranenia a spr\u00e1vne precvi\u010denie \u010di zapojenie svalov. <\/strong>Mnoho za\u010diato\u010dn\u00edkov v\u0161ak pr\u00eddete do fitka a hrnie sa za nalo\u017een\u00fdm m\u0155tvym \u0165ahom, po\u010das ktor\u00e9ho maj\u00fa chrb\u00e1t prehnut\u00fd ako paragraf. T\u00e1to predstava u\u017e len pri p\u00edsan\u00ed t\u00fdchto riadkov sp\u00f4sobuje bolesti chrbta. To ist\u00e9 plat\u00ed aj pri drepe, kde m\u00e1 mnoho \u013eud\u00ed tendenciu pren\u00e1\u0161a\u0165 v\u00e1hu na \u0161pi\u010dky alebo na p\u00e4ty. S t\u00fdm sa sp\u00e1ja aj nespr\u00e1vne pou\u017eitie strojov alebo k\u00fazla s jednoru\u010dkami, ktor\u00e9 pripom\u00ednaj\u00fa v\u0161etko mo\u017en\u00e9, len nie efekt\u00edvny a spr\u00e1vny tr\u00e9ning. Faktom je, \u017ee si <strong>nesta\u010d\u00ed napozera\u0165 vide\u00e1 na YouTube, preto\u017ee ka\u017ed\u00fd z n\u00e1s m\u00e1 tak trochu in\u00fa biomechaniku pohybu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho pri nespr\u00e1vnej technike&nbsp; m\u00f4\u017eete <strong>o\u010dak\u00e1va\u0165 boles\u0165 a koledujete si o nepr\u00edjemn\u00e9 zranenie. <\/strong>V\u00fdnimkou v\u0161ak nie je ani tr\u00e9ning s \u010dinkami, ktor\u00fd pri nespr\u00e1vnej technike znova nar\u00fa\u0161a v\u00e1\u0161 v\u00fdkon. Kv\u00f4li nespr\u00e1vnej technike a nedostato\u010dnej flexibilite nebudete m\u00f4c\u0165 vyu\u017ei\u0165 pln\u00fd rozsah pohybu, \u010do sa prejav\u00ed na va\u0161ej celkovej sile. To potvrdzuj\u00fa aj viacer\u00e9 \u0161t\u00fadie, ktor\u00e9 tvrdia, \u017ee <strong>pln\u00fd rozsah pohybu vedie k vy\u0161\u0161iemu v\u00fdkonu, lep\u0161\u00edm tr\u00e9ningov\u00fdm v\u00fdsledkom, rastu svalov a zv\u00fd\u0161eniu sily. <\/strong>Aj preto je vhodn\u00e9 zo za\u010diatku absolvova\u0165 aspo\u0148 p\u00e1r tr\u00e9ningov s tr\u00e9nerom, ktor\u00fd v\u00e1s nau\u010d\u00ed spr\u00e1vnej technike.<span style=\"color:#ff6600\" class=\"tadv-color\">[5\u2013\u20606]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg\" alt=\"Technika je pre v\u00e1s cudz\u00edm pojmom\" class=\"wp-image-296819\" style=\"width:843px;height:563px\" title=\"Technika je pre v\u00e1s cudz\u00edm pojmom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Prilis_sa_sustredite_na_izolovane_cviky_alebo_len_vybrane_partie\"><\/span>3. Pr\u00edli\u0161 sa s\u00fastred\u00edte na izolovan\u00e9 cviky alebo len vybran\u00e9 partie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod sa t\u00fdka hlavne mu\u017eov. Ve\u013ea z nich na za\u010diatku svojej fitness cesty sn\u00edva o tom, \u017ee bude ma\u0165 dokonale ve\u013ek\u00e9 bicepsy ako superhrdinovia z DC Comics. Tak sa skr\u00e1tka na tr\u00e9ningu zameriavaj\u00fa na izolovan\u00e9 cviky, s ktor\u00fdmi drancuj\u00fa biceps na mili\u00f3n sp\u00f4sobov. Izolovan\u00e9 cviky s\u00fa skvel\u00fd sp\u00f4sob, ak\u00fdm dok\u00e1\u017eete precvi\u010di\u0165 jednu svalov\u00fa partiu. Ak ich v\u0161ak uprednost\u0148ujete na \u00fakor komplexn\u00fdch cvikov,<strong> prich\u00e1dzate t\u00fdm o znalos\u0165 spr\u00e1vnej techniky pri z\u00e1kladn\u00fdch silov\u00fdch cvikoch, rovnako ako o rozvoj celkov\u00e9ho svalstva a sily.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00e9 cviky ako m\u0155tvy \u0165ah, drep benchpress \u010di zhyby v\u00e1m umo\u017e\u0148uj\u00fa precvi\u010di\u0165 viacero svalov\u00fdch skup\u00edn naraz. V\u010faka tomu <strong>rozv\u00edjate funk\u010dn\u00fa silu, ktor\u00fa potom ove\u013ea jednoduch\u0161ie prenesiete do re\u00e1lneho \u017eivota. <\/strong>Okrem toho <strong>zlep\u0161\u00edte aj svoj celkov\u00fd progres. <\/strong>Probl\u00e9m nast\u00e1va tie\u017e v pr\u00edpade, \u017ee sa za\u010dnete pr\u00edli\u0161 s\u00fastredi\u0165 iba na vybran\u00fa partiu. T\u00e1to situ\u00e1cia sa u\u017e t\u00fdka aj \u017eien, ktor\u00e9 v\u00e4\u010d\u0161inou usiluj\u00fa o dokonal\u00e9 pozadie a preto sa venuj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><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\">silov\u00e9mu tr\u00e9ningu n\u00f4h<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"640\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg\" alt=\"Pr\u00edli\u0161 sa s\u00fastred\u00edte na izolovan\u00e9 cviky alebo len vybran\u00e9 partie\" class=\"wp-image-296833\" style=\"width:843px;height:480px\" title=\"Pr\u00edli\u0161 sa s\u00fastred\u00edte na izolovan\u00e9 cviky alebo len vybran\u00e9 partie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-400x228.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1536x875.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-2048x1167.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Na tom by nebolo ni\u010d zl\u00e9, keby pritom <strong>nezanedb\u00e1vali ostatn\u00e9 svalov\u00e9 partie. <\/strong>V\u00fdsledkom toho je, \u017ee uprednost\u0148ovan\u00e1 partia je s\u00edce vypracovan\u00e1, ale ostatn\u00e9 zost\u00e1vaj\u00fa takmer nedotknut\u00e9. Ak v podobnom \u0161t\u00fdle cvi\u010denia budete pokra\u010dova\u0165, <strong>hroz\u00ed v\u00e1m nielen nes\u00famern\u00e1 postava, ale aj nepr\u00edjemn\u00e9 zranenie z pretr\u00e9novania konkr\u00e9tnej svalovej partie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u2013\u20608]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Idete_na_maximum_a_zabudate_na_deload\"><\/span>4. Idete na maximum a zab\u00fadate na deload<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da\u0165 do tr\u00e9ningu maximum je s\u00edce v poriadku, ale nejedn\u00e1 sa o cestu, ktor\u00e1 by fungovala dlhodobo. K tomu, aby ste sa st\u00e1le zlep\u0161ovali a pos\u00favali, by ste <strong>na tr\u00e9ningu mali dosiahnu\u0165 <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>progres\u00edvne pre\u0165a\u017eenie<\/strong><\/a><strong>.<\/strong> V\u010faka nemu m\u00f4\u017eete ka\u017ed\u00fd tr\u00e9ning z\u00edska\u0165 silnej\u0161\u00ed impulz, ktor\u00fd sa dlhodobo prejav\u00ed lep\u0161\u00edm v\u00fdsledkom. V praxi to znamen\u00e1 nielen <strong>v\u00e4\u010d\u0161ie svalov\u00e9, ale aj silov\u00e9 pr\u00edrastky.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre e\u0161te efekt\u00edvnej\u0161\u00ed tr\u00e9ning by ste v\u0161ak nemali zabudn\u00fa\u0165 ani ubra\u0165. T\u00e1to f\u00e1za sa vol\u00e1 deload a je charakteristick\u00e1 t\u00fdm, \u017ee v nej <strong>zn\u00ed\u017eite n\u00e1ro\u010dnos\u0165 tr\u00e9ningu zhruba na 50 %.<\/strong> Mali by ste ju zap\u00e1ja\u0165 ka\u017ed\u00fd \u0161tvrt\u00fd a\u017e piaty tr\u00e9ningov\u00fd t\u00fd\u017ede\u0148. V\u010faka jeho implement\u00e1cii <strong>do va\u0161ej tr\u00e9ningovej rutiny sa m\u00f4\u017ee naplno prejavi\u0165 adapt\u00e1cia v podobe silov\u00e9ho a svalov\u00e9ho rastu. <\/strong>V praxi m\u00f4\u017eete jednoducho zn\u00ed\u017ei\u0165 z\u00e1\u0165a\u017e na \u010dinke alebo po\u010det odcvi\u010den\u00fdch s\u00e9ri\u00ed. Vyu\u017ei\u0165 sa daj\u00fa aj dlh\u0161ie odpo\u010dinkov\u00e9 pauzy medzi s\u00e9riami. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u2013\u206010]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Uviazli_ste_v_rovnakej_treningovej_rutine\"><\/span>5. Uviazli ste v rovnakej tr\u00e9ningovej rutine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f rob\u00edte po\u010das ka\u017ed\u00e9ho tr\u00e9ningu to ist\u00e9, pravdepodobne to zvl\u00e1date ve\u013emi dobre. Tento jav sa naz\u00fdva princ\u00edp adapt\u00e1cie. T\u00fdm, \u017ee opakujete st\u00e1le rovnak\u00e9 cviky s rovnakou z\u00e1\u0165a\u017eou si na ne skr\u00e1tka zvyknete, stagnujete a nikam to nevedie. Tento postup m\u00f4\u017ee by\u0165 ide\u00e1lny pre udr\u017eiavanie kond\u00edcie, no <strong>nefunguje pri snahe nabra\u0165 svaly a zv\u00fd\u0161i\u0165 svoju silu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee budete po\u010das ka\u017ed\u00e9ho tr\u00e9ningu vykon\u00e1va\u0165 rovnak\u00e9 cviky s rovnakou v\u00e1hu, pravdepodobne sa dostanete na vrchol pomyselnej pyram\u00eddy, kde v\u00e1s u\u017e ne\u010dak\u00e1 \u017eiaden posun. Jedn\u00fdm z efekt\u00edvnych sp\u00f4sobov ako prekona\u0165 t\u00fato stagn\u00e1ciu je ten, \u017ee <strong>budete vo&nbsp; svojom tr\u00e9ningu re\u0161pektova\u0165 princ\u00edp progres\u00edvneho pre\u0165a\u017eenia. <\/strong>To znamen\u00e1, \u017ee <strong>postupne zvy\u0161ujete v\u00e1hu na \u010dinke, prid\u00e1vate opakovania alebo uberiete \u010das odpo\u010dinku.&nbsp; <\/strong>Viac sme sa tejto t\u00e9me venovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u00f4\u017eeme r\u00fdchlej\u0161ie nabera\u0165 svaly alebo chudn\u00fa\u0165 \u0161okovan\u00edm svalov?<\/strong><\/a><strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg\" alt=\"Warm-up je pre v\u00e1s cudz\u00ed pojem\" class=\"wp-image-296847\" title=\"Warm-up je pre v\u00e1s cudz\u00ed pojem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"6_Warm-up_je_pre_vas_cudzi_pojem\"><\/span>6. Warm-up je pre v\u00e1s cudz\u00ed pojem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te\u0161i\u0165 sa na tr\u00e9ning je skvel\u00e9. Ak v\u00e1s v\u0161ak tento pocit prevalcuje nato\u013eko, \u017ee hne\u010f po prezle\u010den\u00ed vo fitku utek\u00e1te k \u010dink\u00e1m, asi to nie je najlep\u0161\u00ed n\u00e1pad. Vynechali ste toti\u017e d\u00f4le\u017eit\u00fa f\u00e1zu zahrievania, zn\u00e1mu tie\u017e pod pojmom warm-up. V\u010faka nej dok\u00e1\u017eete <strong>predch\u00e1dza\u0165 zraneniam a dokonca aj zv\u00fd\u0161i\u0165 efektivitu v\u00e1\u0161ho tr\u00e9ningu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na v\u00fdznam warm-up f\u00e1zy pouk\u00e1zala aj \u0161t\u00fadia publikovan\u00e1 v \u010dasopise Journal of Strength and Conditioning Research. Sledovala z\u00e1pasn\u00edkov, ktor\u00ed po\u010das \u0161tyroch t\u00fd\u017ed\u0148ov nahradili statick\u00fd stre\u010ding za dynamick\u00fd warm-up. V\u00fdsledkom toho bolo, \u017ee <strong>mali v\u00e4\u010d\u0161iu silu, svalov\u00fa vytrvalos\u0165 a anaer\u00f3bnu kapacitu.<\/strong> V porovnan\u00ed so skupinou, ktor\u00e1 na\u010falej pokra\u010dovala v statickom stre\u010dingu boli tie\u017e agilnej\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete naplno vyu\u017ei\u0165 ka\u017ed\u00fd tr\u00e9ning, mali by ste pred n\u00edm<strong> investova\u0165 zhruba 10 min\u00fat do aktivity, ktor\u00e1 zv\u00fd\u0161i va\u0161u telesn\u00fa teplotu (warm-up), mobilizuje k\u013aby a priprav\u00ed va\u0161e telo na z\u00e1\u0165a\u017e, <\/strong>ktor\u00e1 ho \u010dak\u00e1. Mo\u017enost\u00ed je v tomto pr\u00edpade ve\u013ea a m\u00f4\u017eete sk\u00fasi\u0165 napr\u00edklad sk\u00e1ka\u0165 cez \u0161vihadlo. Dobrou vo\u013ebou m\u00f4\u017ee by\u0165 aj jumping jack, \u013eahk\u00fd poklus alebo trena\u017e\u00e9r veslovania v miernom tempe. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u2013\u206013]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vynechan\u00edm warm-up f\u00e1zy v\u00e1m hroz\u00ed vy\u0161\u0161ie riziko svalov\u00fdch zranen\u00ed, ktor\u00fdm sme sa viac venovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co robi\u0165 s natiahnut\u00fdm alebo natrhnut\u00fdm svalom a ako ich od seba rozozna\u0165.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Podcenujete_pitny_rezim_a_stravu\"><\/span>7. Podce\u0148ujete pitn\u00fd re\u017eim a stravu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A teraz ruku na srdce. Ak\u00fd je v\u00e1\u0161 cie\u013e, ktor\u00fd chcete dosiahnu\u0165 cvi\u010den\u00edm? Chcete z\u00edska\u0165 svaly? Upravi\u0165 svoju postavu? <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Schudn\u00fa\u0165 p\u00e1r k\u00edl<\/a>? C\u00edti\u0165 sa zdrav\u0161ie a <a href=\"https:\/\/gymbeam.sk\/blog\/10-necakanych-benefitov-cvicenia-ktore-zlepsia-vas-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zlep\u0161i\u0165 v\u00e1\u0161 \u017eivot<\/a>? Nech je odpove\u010f ak\u00e1ko\u013evek, mali by ste vedie\u0165, \u017ee <strong>cestu k va\u0161im cie\u013eom m\u00f4\u017ee v\u00fdrazne ovplyvni\u0165 strava a pitn\u00fd re\u017eim. <\/strong>U za\u010diato\u010dn\u00edkov sa ve\u013emi \u010dasto st\u00e1va, \u017ee zvykn\u00fa jes\u0165 tesne pred fyzickou aktivitou. Tento krok nie je m\u00fadry, preto\u017ee<strong> tr\u00e1venie je proces, ktor\u00fd spotreb\u00fava energiu. <\/strong>Ve\u013ek\u00e1 \u010das\u0165 krvi sa po\u010das neho <strong>pres\u00fava do tr\u00e1viaceho syst\u00e9mu, kde doch\u00e1dza k vstreb\u00e1vaniu \u017eiv\u00edn do krvn\u00e9ho obehu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u0161ak tr\u00e1veniu nedoprajete dostatok \u010dasu a za\u010dnete pr\u00edli\u0161 skoro intenz\u00edvne cvi\u010di\u0165, krv je n\u00faten\u00e1 prejs\u0165 z pracuj\u00faceho tr\u00e1viaceho syst\u00e9mu do pracuj\u00facich svalov. N\u00e1sledkom toho sa po\u010das tr\u00e9ningu c\u00edtite \u0165a\u017ek\u00ed a pln\u00ed. T\u00fdm trp\u00ed aj v\u00e1\u0161 v\u00fdkon, preto\u017ee do cvi\u010denia nem\u00f4\u017eete da\u0165 maximum. Posledn\u00e9 jedlo <strong>by ste teda mali jes\u0165 aspo\u0148 2 &#8211; 3 hodiny pred tr\u00e9ningom. <\/strong>Ak v\u00e1m ch\u00fdba energia, m\u00f4\u017eete si da\u0165<strong> cca pol hodinu pred tr\u00e9ningom \u013eahko str\u00e1vite\u013en\u00e9 sacharidy,<\/strong> napr\u00edklad v podobe ban\u00e1nu. Ka\u017ed\u00fd z n\u00e1s je v\u0161ak in\u00fd a niekomu m\u00f4\u017ee vyhovova\u0165 najes\u0165 sa aj hodinu pred tr\u00e9ningom. Preto je nutn\u00e9 sledova\u0165 svoje telo a reagova\u0165 na jeho potreby. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac tipov v tomto smere n\u00e1jdete v \u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 pred a po tr\u00e9ningu pre dosiahnutie maxim\u00e1lnych v\u00fdsledkov.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa t\u00fdka konkr\u00e9tnej stravy, mnoho za\u010diato\u010dn\u00edkov zvykne podce\u0148ova\u0165 svoj kalorick\u00fd pr\u00edjem. Pr\u00e1ve ten<strong> je zodpovedn\u00fd za to, \u010di chudnete alebo naber\u00e1te hmotu. <\/strong>Ak jete pr\u00edli\u0161 m\u00e1lo, <strong>na tr\u00e9ningu sa m\u00f4\u017eete c\u00edti\u0165 unaven\u00ed a slab\u00ed. <\/strong>V pr\u00edpade, \u017ee je v\u00e1\u0161 kalorick\u00fd pr\u00edjem zas pr\u00edli\u0161 ve\u013ek\u00fd, s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou budete pribera\u0165. K\u013e\u00fa\u010dom k \u00faspechu je<strong> vyv\u00e1\u017een\u00e1 strava v kalorickom mno\u017estve, ktor\u00e9 najlep\u0161ie vyhovuje va\u0161im cie\u013eom. <\/strong>S presnej\u0161\u00edm v\u00fdpo\u010dtom kal\u00f3ri\u00ed v\u00e1m pom\u00f4\u017ee na\u0161a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dka<\/a>. <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<h3 class=\"wp-block-heading\">Pri zdravej strave by ste sa mali dr\u017ea\u0165 nieko\u013ek\u00fdch z\u00e1sad:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>minimalizujte spotrebu ultra spracovan\u00fdch potrav\u00edn&nbsp;<\/li>\n\n\n\n<li>jedzte ve\u013ea ovocia a zeleniny&nbsp;<\/li>\n\n\n\n<li>sna\u017ete sa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prija\u0165 1,4 &#8211; 2,4 g bielkov\u00edn<\/a> na kilogram telesnej hmotnosti&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/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>Pre viac tipov sa ur\u010dite pozrite na \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podce\u0148ova\u0165 by ste v\u0161ak nemali ani pitn\u00fd re\u017eim. <strong>Nespr\u00e1vna hydrat\u00e1cia m\u00f4\u017ee toti\u017e ovplyvni\u0165 v\u00e1\u0161 fyzick\u00fd v\u00fdkon.<\/strong> T\u00fdka sa to najm\u00e4 dlh\u0161ie trvaj\u00faceho intenz\u00edvneho \u010di vytrvalostn\u00e9ho tr\u00e9ningu. Vplyv hydrat\u00e1cie na fyzick\u00fa aktivitu sledovala aj jedna zo \u0161t\u00fadi\u00ed, ktor\u00e1 pri\u0161la so z\u00e1verom, \u017ee <strong>nedostato\u010dn\u00fd pitn\u00fd re\u017eim zni\u017euje v\u00fdkon pri aktivit\u00e1ch, ktor\u00e9 trvaj\u00fa dlh\u0161ie ne\u017e 30 min\u00fat.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V\u0161eobecn\u00e9 odpor\u00fa\u010dania t\u00fdkaj\u00face sa pitn\u00e9ho re\u017eimu hovoria, \u017ee by ste mali vypi\u0165:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>2,7 litra tekut\u00edn<\/strong> v pr\u00edpade \u017eien (cca 11 poh\u00e1rov denne)<\/li>\n\n\n\n<li><strong>3,7 litra tekut\u00edn <\/strong>v pr\u00edpade mu\u017eov (cca 15 poh\u00e1rov denne)<\/li>\n\n\n\n<li><strong>30 \u2013 45 ml vody na kilogram<\/strong> telesnej hmotnosti&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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 sa v\u0161ak pr\u00edli\u0161 pot\u00edte alebo \u0161portujete v hor\u00facom prostred\u00ed, m\u00f4\u017ee by\u0165 va\u0161a potreba tekut\u00edn e\u0161te vy\u0161\u0161ia. Pitn\u00fd re\u017eim v\u0161ak m\u00e1 vplyv aj na na\u0161e celkov\u00e9 zdravie. Tejto problematike som sa podrobnej\u0161ie venoval v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako na zdravie vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Regeneracia_je_pre_vas_zbytocnost\"><\/span>8. Regener\u00e1cia je pre v\u00e1s zbyto\u010dnos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee v\u00e1m z\u00e1le\u017e\u00ed na tr\u00e9ningoch je prirodzen\u00e9. Nemali by ste v\u0161ak zanedb\u00e1va\u0165 ani \u010das potrebn\u00fd na regener\u00e1ciu. Ide o <strong>prirodzen\u00fd proces, ktor\u00fd vedie k obnove fyzick\u00fdch a psychick\u00fdch s\u00edl, <\/strong>naru\u0161en\u00fdch predch\u00e1dzaj\u00facim za\u0165a\u017een\u00edm, napr\u00edklad v podobe spom\u00ednan\u00e9ho tr\u00e9ningu. Po\u010das neho toti\u017e doch\u00e1dza <strong>k po\u0161kodeniu svalov\u00fdch vl\u00e1kien, na ktor\u00fdch sa vytv\u00e1raj\u00fa drobn\u00e9 trhliny.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak telu nedoprajete dostatok regener\u00e1cie, <strong>zvy\u0161ujete tak \u0161ancu na poranenie m\u00e4kk\u00fdch tkan\u00edv a celkov\u00e9ho pohybov\u00e9ho apar\u00e1tu. <\/strong>Nehovoriac o tom, \u017ee sa m\u00f4\u017eete pretr\u00e9nova\u0165. Sprievodn\u00fdmi javmi tohto \u0161t\u00e1dia s\u00fa napr\u00edklad \u00fanava, zv\u00fd\u0161en\u00e1 bolestivos\u0165 svalov, nedostatok energie \u010di dokonca a\u017e nechu\u0165 tr\u00e9nova\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u2013\u206019]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regener\u00e1ciu po tr\u00e9ningu teda m\u00f4\u017eete podpori\u0165 r\u00f4znymi sp\u00f4sobmi, napr\u00edklad:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>sp\u00e1nkom <\/strong>s t\u00fdm, \u017ee t\u00ed, ktor\u00ed intenz\u00edvne cvi\u010dia, potrebuj\u00fa aj viac odpo\u010dinku ne\u017e priemern\u00fd, menej akt\u00edvny \u010dlovek. Konkr\u00e9tny vzorec na mno\u017estvo sp\u00e1nku neexistuje, preto\u017ee jeho potreba je u ka\u017ed\u00e9ho z n\u00e1s individu\u00e1lna. Medzi v\u0161eobecn\u00e9 odpor\u00fa\u010dania pre dospel\u00fdch v\u0161ak patr\u00ed 7\u2013\u20609 hod\u00edn. Ak v\u00e1s zauj\u00edmaj\u00fa konkr\u00e9tne tipy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre lep\u0161\u00ed sp\u00e1nok<\/a>, ur\u010dite si pre\u010d\u00edtajte n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako r\u00fdchlo zaspa\u0165? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>mas\u00e1\u017eou,<\/strong> ktor\u00fa uprednost\u0148uj\u00fa aj mnoh\u00ed profesion\u00e1lni \u0161portovci. Nieko\u013eko \u0161t\u00fadi\u00ed zistilo, \u017ee mas\u00e1\u017e m\u00f4\u017ee ur\u00fdchli\u0165 regener\u00e1ciu po tr\u00e9ningu. Ak sa chcete o tejto t\u00e9me dozvedie\u0165 viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok.<\/strong><\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/li>\n\n\n\n<li><strong>kompresn\u00fdm oble\u010den\u00edm<\/strong>, ktor\u00e9 je v dne\u0161nej dobe u\u017e pomerne be\u017en\u00e9. Existuj\u00fa u\u017e aj \u0161t\u00fadie, pod\u013ea ktor\u00fdch <a href=\"https:\/\/gymbeam.sk\/sportove-oblecenie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kompresn\u00e9 oble\u010denie<\/a> skracuje proces obnovy fyzick\u00fdch s\u00edl po tr\u00e9ningu. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/li>\n\n\n\n<li><strong>vyh\u00fdban\u00edm sa alkoholu<\/strong>, ktor\u00fd m\u00e1 negat\u00edvny vplyv na mno\u017estvo zdravotn\u00fdch aspektov. V\u00fdnimkou nie je ani regener\u00e1cia, \u010do potvrdila jedna zo \u0161t\u00fadi\u00ed. Jej z\u00e1verom je, \u017ee konzum\u00e1cia alkoholu po tr\u00e9ningu zhor\u0161ila schopnos\u0165 svalov doplni\u0165 glykog\u00e9n. Alkohol okrem toho zhor\u0161uje proteosynt\u00e9zu, teda efektivitu rastu svalovej hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/li>\n\n\n\n<li><strong>jeden\u00edm vyv\u00e1\u017eenej stravy<\/strong>, preto\u017ee na tom, \u010do skonzumujete, z\u00e1le\u017e\u00ed nielen pred ale aj po tr\u00e9ningu. Regener\u00e1cia je z\u00e1visl\u00e1 na dostato\u010dnom pr\u00edjme v\u0161etk\u00fdch mikro a makro \u017eiv\u00edn, ale aj energie. Najlep\u0161ie ju podpor\u00edte bielkovinami a \u013eahko vstrebate\u013en\u00fdmi sacharidmi. V tomto pr\u00edpade tak pom\u00f4\u017ee napr\u00edklad <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\">prote\u00edn<\/a>, kus ovocia alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00e1 zmes \u017eiv\u00edn FueGain<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"771\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png\" alt=\"Regener\u00e1cia s mas\u00e1\u017enou pi\u0161to\u013eou\" class=\"wp-image-296863\" style=\"width:843px;height:578px\" title=\"Regener\u00e1cia s mas\u00e1\u017enou pi\u0161to\u013eou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-400x274.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1536x1054.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31.png 1880w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Nemate_konzistentny_pristup_k_cviceniu\"><\/span>9. Nem\u00e1te konzistentn\u00fd pr\u00edstup k cvi\u010deniu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edle\u017eitostn\u00fdch kon\u00ed\u010dkov je mnoho, no cvi\u010denie medzi ne rozhodne nepatr\u00ed. Ve\u013ea \u013eud\u00ed pr\u00edde do gymu 2x za t\u00fd\u017ede\u0148 a potom sa tam \u010fal\u0161\u00edch sedem dn\u00ed v\u00f4bec neuk\u00e1\u017eu. N\u00e1sledne sa vr\u00e1tia znova, teraz v\u0161ak u\u017e len raz. Tento postup opakuj\u00fa v r\u00f4znych kombin\u00e1ci\u00e1ch a vlastne chodia cvi\u010di\u0165 ako sa im zachce. Nemaj\u00fa \u017eiaden syst\u00e9m a zab\u00fadaj\u00fa na to, \u017ee<strong> tento sp\u00f4sob cvi\u010denia vlastne nikam nevedie.<\/strong> Svoje ciele s n\u00edm dosiahnete asi len ve\u013emi \u0165a\u017eko a navy\u0161e tak <strong>zvy\u0161ujete riziko zranenia, sp\u00f4soben\u00e9 n\u00e1razovou z\u00e1\u0165a\u017eou.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto rekrea\u010dn\u00e9ho chodenia do gymu si <strong>zvo\u013ete napevno dni, kedy tam skr\u00e1tka p\u00f4jdete. <\/strong>Berte ich vo\u010di sebe ako z\u00e1v\u00e4zok. Ako ide\u00e1lne sa ukazuje v mnoh\u00fdch pr\u00edpadoch <strong>chodi\u0165 cvi\u010di\u0165 trikr\u00e1t do t\u00fd\u017ed\u0148a.<\/strong> To potom m\u00f4\u017eete doplni\u0165 ob\u013e\u00faben\u00fdm \u0161portom. Ak v\u00e1s zauj\u00edma ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby.<\/strong><\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_najcastejsich_treningovych_chybach\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch tr\u00e9ningov\u00fdch chyb\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u010co \u0165a brzd\u00ed v progrese vo fitku? l 10 ch\u00fdb\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yczrJWTrBGo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u010das sa zd\u00e1, \u017ee tr\u00e9ning je naozaj jednoduch\u00e1 vec. Sta\u010d\u00ed si pozrie\u0165 p\u00e1r vide\u00ed na YouTube a kop\u00edrova\u0165 techniku od niekoho, pri kom si mysl\u00edte, \u017ee ju zvl\u00e1da dobre. Ak sa v\u0161ak pozrieme na t\u00fato problematiku detailnej\u0161ie, zist\u00edme, \u017ee <strong>efekt\u00edvny tr\u00e9ning je o nie\u010do komplexnej\u0161\u00ed.<\/strong> V pr\u00edpade, \u017ee patr\u00edte k za\u010diato\u010dn\u00edkom, m\u00f4\u017eete po\u010das neho robi\u0165 mnoho ch\u00fdb, ktor\u00e9 len <strong>zbyto\u010dne brzdia v\u00e1\u0161 progres.&nbsp;<\/strong> Ak sa v\u0161ak budete dr\u017ea\u0165 bodov, ktor\u00e9 sme si spomenuli v dne\u0161nom \u010dl\u00e1nku, z\u00edskate <strong>skvel\u00fd z\u00e1klad k tomu, aby ste sa posunuli bli\u017e\u0161ie k va\u0161im fitness cie\u013eom.<\/strong> Dr\u017e\u00edm v\u00e1m palce.<\/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\/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\n\n\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\tSports nutrition\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>Cvi\u010d\u00edte u\u017e p\u00e1r mesiacov, no aj tak m\u00e1te pocit, \u017ee v\u00fdsledky nevidno? Pozrite sa s nami na naj\u010dastej\u0161ie tr\u00e9ningov\u00e9 chyby, ktor\u00e9 m\u00f4\u017eu br\u00e1ni\u0165 v progrese.<\/p>\n","protected":false},"author":120,"featured_media":296883,"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":[6123,6062,6069,6082],"filter_section":[],"filter_attribute":[13014,13025],"class_list":{"0":"post-288209","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-trening","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-treningove-chyby-a-tipy","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>Naj\u010dastej\u0161ie za\u010diato\u010dn\u00edcke tr\u00e9ningov\u00e9 chyby - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cvi\u010d\u00edte u\u017e p\u00e1r mesiacov, no aj tak m\u00e1te pocit, \u017ee v\u00fdsledky nevidno? Pozrite sa s nami na naj\u010dastej\u0161ie tr\u00e9ningov\u00e9 chyby, ktor\u00e9 m\u00f4\u017eu br\u00e1ni\u0165 v progrese.\" \/>\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\/6-chyb-pri-silovom-treningu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Naj\u010dastej\u0161ie za\u010diato\u010dn\u00edcke tr\u00e9ningov\u00e9 chyby - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cvi\u010d\u00edte u\u017e p\u00e1r mesiacov, no aj tak m\u00e1te pocit, \u017ee v\u00fdsledky nevidno? 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