{"id":293458,"date":"2021-09-09T10:53:25","date_gmt":"2021-09-09T08:53:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=293458"},"modified":"2023-09-08T09:34:21","modified_gmt":"2023-09-08T07:34:21","slug":"pauze-intre-repetari-exercitii-si-antrenamente","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/pauze-intre-repetari-exercitii-si-antrenamente\/","title":{"rendered":"Care sunt cele mai bune pauze \u00eentre repet\u0103ri, exerci\u021bii \u0219i antrenamente?"},"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.ro\/blog\/pauze-intre-repetari-exercitii-si-antrenamente\/#Prestavky_mezi_cviky\" title=\"P\u0159est\u00e1vky mezi cviky\">P\u0159est\u00e1vky mezi cviky<\/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.ro\/blog\/pauze-intre-repetari-exercitii-si-antrenamente\/#Prestavky_mezi_opakovanimi\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi&nbsp;\">P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi&nbsp;<\/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.ro\/blog\/pauze-intre-repetari-exercitii-si-antrenamente\/#Prestavky_mezi_treninky\" title=\"P\u0159est\u00e1vky mezi tr\u00e9ninky\">P\u0159est\u00e1vky mezi tr\u00e9ninky<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnoz\u00ed jsou p\u0159esv\u011bd\u010deni, \u017ee <strong>velikost z\u00e1t\u011b\u017ee a po\u010det opakov\u00e1n\u00ed<\/strong> jsou ty nejd\u016fle\u017eit\u011bj\u0161\u00ed aspekty v tr\u00e9ninku a \u010dasto se nezab\u00fdvaj\u00ed jin\u00fdmi mo\u017enostmi pro dosa\u017een\u00ed sv\u00e9ho c\u00edle. Je to \u0161koda, proto\u017ee jednotliv\u00e9 <strong>p\u0159est\u00e1vky v\u00fdznamn\u011b ovliv\u0148uj\u00ed tr\u00e9ninkem vyvolanou fyziologickou odezvu organismu<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span>Pro efektivn\u00ed, v\u00fdkonn\u00fd a hlavn\u011b bezpe\u010dn\u00fd tr\u00e9nink je d\u016fle\u017eit\u00e9 pochopit interakci mezi tr\u00e9ninkov\u00fdmi prom\u011bnn\u00fdmi, kter\u00e9 mohou zahrnovat <strong>intenzitu, po\u010det s\u00e9ri\u00ed, interval odpo\u010dinku<\/strong> mezi s\u00e9riemi, interval odpo\u010dinku mezi tr\u00e9ninky, <strong>formu cvi\u010den\u00ed a rychlost svalov\u00e9 aktivity<\/strong>.<span style=\"font-size: 12px;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prestavky_mezi_cviky\"><\/span>P\u0159est\u00e1vky mezi cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u0159\u00edve, ne\u017e si vytvo\u0159\u00edme tr\u00e9ninkov\u00fd pl\u00e1n, mus\u00edme m\u00edt ur\u010ditou p\u0159edstavu o tom, <strong>co chceme dan\u00fdm tr\u00e9ninkem dos\u00e1hnout<\/strong> a za jakou dobu. \u010c\u00edm p\u0159esn\u011bji definujeme sv\u00e9 c\u00edle, t\u00edm <strong>l\u00e9pe dok\u00e1\u017eeme zpracovat<\/strong> do jednotliv\u00e9ho tr\u00e9ninkov\u00e9ho obdob\u00ed tr\u00e9ninkov\u00e9 prom\u011bnn\u00e9. K tomu, abychom dos\u00e1hli maxim\u00e1ln\u00ed \u00fasil\u00ed nervosvalov\u00e9ho syst\u00e9mu, <strong>pot\u0159ebujeme z\u00e1t\u011b\u017e<\/strong>, se kterou dok\u00e1\u017eeme prov\u00e9st <strong>kr\u00e1tk\u00e9, maxim\u00e1ln\u011b intenzivn\u00ed svalov\u00e9 kontrakce<\/strong>. N\u00e1r\u016fst s\u00edly nastane jedin\u011b enormn\u00edm voln\u00fdm \u00fasil\u00edm, kter\u00e9 mus\u00ed b\u00fdt p\u0159i kr\u00e1tk\u00fdch intenzivn\u00edch n\u00e1stupech vynalo\u017een\u00e9, a kter\u00e9 <strong>zajist\u00ed aktivaci<\/strong> vysokoprahov\u00fdch motorick\u00fdch jednotek. <strong>Motorick\u00e1 jednotka<\/strong> &#8211; je z\u00e1kladn\u00ed funk\u010dn\u00ed a biomechanick\u00fd celek, zahrnuj\u00edc\u00ed skupinu svalov\u00fdch vl\u00e1ken, inervov\u00e1n jedn\u00edm motoneuronem.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639260538.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Miroslav Petr a Petr \u0160\u0165astn\u00fd uv\u00e1d\u011bj\u00ed, \u017ee &#8220;pln\u00e9 koncentrace a maxim\u00e1ln\u00edho voln\u00e9ho \u00fasil\u00ed lze dos\u00e1hnout jedin\u011b za p\u0159edpokladu, \u017ee <strong>ka\u017ed\u00e1 dal\u0161\u00ed s\u00e9rie bude provedena za podm\u00ednek \u00fapln\u00e9ho zotaven\u00ed<\/strong> energetick\u00fdch zdroj\u016f ATP-CP syst\u00e9mu.&#8221; <span style=\"color: #ff6600;\">[1]<\/span>&nbsp; Z toho plyne, \u017ee u metod maxim\u00e1ln\u00edho \u00fasil\u00ed je \u017e\u00e1douc\u00ed <strong>\u00fapln\u00e9 nebo t\u00e9m\u011b\u0159 \u00fapln\u00e9 zotaven\u00ed<\/strong>, co\u017e je spojeno s dodr\u017eov\u00e1n\u00edm interval\u016f p\u0159est\u00e1vek odpo\u010dinku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro ka\u017ed\u00fd druh tr\u00e9ninku m\u016f\u017eeme v\u0161ak pova\u017eovat <strong>maxim\u00e1ln\u00ed \u00fasil\u00ed<\/strong> za n\u011bco odli\u0161n\u00e9ho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 <span style=\"color: #ff6600;\"><strong>Maxim\u00e1ln\u00ed s\u00edla<\/strong><\/span> &#8211; po\u010det opakov\u00e1n\u00ed 1-5, v dob\u011b s\u00e9ri\u00ed 0-20 s t\u011blo vy\u017eaduje maxim\u00e1ln\u00ed zotaven\u00ed, kter\u00e9 lze dos\u00e1hnout <strong>p\u0159i d\u00e9lce intervalu odpo\u010dinku 180-300s<\/strong>.<\/p>\n\n\n\n<p>\u2022 <span style=\"color: #ff6600;\"><strong>Maxim\u00e1ln\u00ed s\u00edla a hypertrofie<\/strong><\/span> &#8211; po\u010det opakov\u00e1n\u00ed 6-8, v dob\u011b s\u00e9ri\u00ed 20-40 s, <strong>interval odpo\u010dinku 120-180s<\/strong>.<\/p>\n\n\n\n<p>\u2022 <span style=\"color: #ff6600;\"><strong>Hypertrofie<\/strong><\/span> &#8211; po\u010det opakov\u00e1n\u00ed 9-12, v dob\u011b s\u00e9ri\u00ed 40-70 s, <strong>interval odpo\u010dinku 120-75s<\/strong>.<\/p>\n\n\n\n<p>\u2022 <span style=\"color: #ff6600;\"><strong>Vytrvalostn\u00ed s\u00edla<\/strong><\/span> &#8211; m\u00e1 se pou\u017e\u00edvat vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed (13-25), v \u010dase jedn\u00e9 s\u00e9rie <strong>50-120s a vyu\u017e\u00edv\u00e1 se ne\u00fapln\u00e9 zotaven\u00ed 75-100s<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-456903637.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Mohli bychom to tedy konstatovat jednou v\u011btou: <span style=\"color: #ff6600;\"><strong>\u010d\u00edm v\u011bt\u0161\u00ed odpor je pou\u017eit v s\u00e9rii, t\u00edm si t\u011blo vy\u017eaduje del\u0161\u00ed interval odpo\u010dinku<\/strong><\/span>. Tyto \u00fadaje jsou ur\u010deny pro dosa\u017een\u00ed maxim\u00e1ln\u00edho v\u00fdkonu v ka\u017ed\u00e9 s\u00e9rii tr\u00e9ninku.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale vy\u017eadujeme <strong>co nejv\u011bt\u0161\u00ed n\u00e1r\u016fst svalov\u00e9 hmoty<\/strong> (hypertrofii), kombinace m\u00edrn\u00e9 intenzity (9 -12 opakov\u00e1n\u00ed) spojena s krat\u0161\u00edmi intervaly 30 \u2013 60 s, vyvol\u00e1v\u00e1 <strong>prud\u0161\u00ed n\u00e1r\u016fst r\u016fstov\u00e9ho hormonu<\/strong>. Toto funguje jedin\u011b pro hypertrofii svalstva. <em>&#8220;P\u0159i tr\u00e9ninku s n\u00edzk\u00fdm po\u010dtem opakov\u00e1n\u00ed, kdy je nutn\u00e9 prodlou\u017eit d\u00e9lku pauzy mezi s\u00e9riemi, doch\u00e1z\u00ed pouze k minim\u00e1ln\u00ed odpov\u011bdi r\u016fstov\u00e9ho hormonu po tr\u00e9ninku.&#8221;<\/em>&nbsp;<span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-849215342_1.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>P\u0159\u00edpadn\u011b <strong>zkr\u00e1cen\u00ed p\u0159est\u00e1vek mezi opakov\u00e1n\u00edmi do 30 sekund<\/strong> udr\u017euje va\u0161i tepovou frekvenci v\u00fd\u0161e, d\u00edky \u010demu\u017e m\u00e1te benefit aerobn\u00edho cvi\u010den\u00ed b\u011bhem tr\u00e9ninku. Takov\u00e9 kr\u00e1tk\u00e9 p\u0159est\u00e1vky jsou pova\u017eov\u00e1ny za <strong>nejefektivn\u011bj\u0161\u00ed v p\u0159edsout\u011b\u017en\u00edm (r\u00fdsovac\u00edm) obdob\u00ed<\/strong> nebo pro pot\u0159ebu <strong>rychlej\u0161\u00edho spalov\u00e1n\u00ed nadbyte\u010dn\u00fdch kalori\u00ed<\/strong>. I proto se p\u00e1r t\u00fddn\u016f p\u0159ed postaven\u00edm na sout\u011b\u017en\u00ed p\u00f3dium vyu\u017e\u00edvaj\u00ed <strong>super-sety nebo t\u0159i-sety<\/strong>. Super-sety jsou dva cviky, kter\u00e9 se st\u0159\u00eddaj\u00ed s p\u0159est\u00e1vkou do 30s a t\u0159i-sety zas t\u0159i cviky funguj\u00edc\u00ed na stejn\u00e9m principu. Nap\u0159. cvik \u010d.1 Bench press s velkou ty\u010d\u00ed, n\u00e1sleduje pauza max 30s a cvik \u010d.2 P\u0159\u00edtahy horn\u00ed kladky ob\u011bma rukama p\u0159ed hlavu a znovu pauza do 30s. To je pova\u017eov\u00e1no za <strong>jeden set v super-setu<\/strong>.<span style=\"font-size: 12px;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7185,28186,28794,1593,51652,48031,53680,51223,51208\" ><\/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<h3 class=\"wp-block-heading\"><span style=\"color: #ff6600;\">Jak je to s p\u0159est\u00e1vkami mezi cviky u \u017een?<\/span><\/h3>\n\n\n\n<p><em>&#8220;V\u00fdzkum uk\u00e1zal, \u017ee \u017eeny cvi\u010d\u00edc\u00ed s podobnou z\u00e1t\u011b\u017e\u00ed jako mu\u017ei, <strong>produkuj\u00ed m\u00e9n\u011b kyseliny ml\u00e9\u010dn\u00e9<\/strong>, a proto poci\u0165uj\u00ed ni\u017e\u0161\u00ed zv\u00fd\u0161en\u00ed tepov\u00e9 frekvence. Z toho d\u016fvodu vy\u017eaduj\u00ed m\u00e9n\u011b odpo\u010dinku ne\u017e mu\u017ei mezi s\u00e9riemi.&#8221;&nbsp;<\/em>Tvrd\u00ed F. Delavier ve sv\u00e9 knize <em>Delavier&#8217;s Women&#8217;s Strength Training Anatomy Workouts<\/em>. \u017deny maj\u00ed tendenci ke zv\u00fd\u0161en\u00ed doby odpo\u010dinku v\u00edce, ne\u017e je nutn\u00e9, aby <strong>zvl\u00e1dli t\u011b\u017e\u0161\u00ed v\u00e1hy a v\u00edce set\u016f<\/strong>, co\u017e sni\u017euje intenzitu tr\u00e9ninku.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636758848.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>K tomu, aby byly \u017eeny t\u011blesn\u011b a du\u0161evn\u011b v\u00fdkonn\u011bj\u0161\u00ed, <strong>30 a\u017e 45 sekund p\u0159est\u00e1vky<\/strong> by m\u011blo b\u00fdt dostate\u010dn\u00e9. Za\u010d\u00e1te\u010dnice nebo vytrvalostn\u011b m\u00e9n\u011b zdatn\u00e9 \u017eeny ve fitness centrech by si m\u011bli <strong>dop\u0159\u00e1t del\u0161\u00ed p\u0159est\u00e1vku<\/strong>. Pokud je va\u0161\u00edm c\u00edlem spalov\u00e1n\u00ed kalori\u00ed a tuku, je t\u0159eba si zvyknout na <strong>rychlej\u0161\u00ed tempo s jedin\u011b 10 a\u017e 20s.<\/strong> p\u0159est\u00e1vkami mezi cviky. Jak budete postupovat, <strong>sni\u017eujte dobu odpo\u010dinku<\/strong> na absolutn\u00ed minimum. Pot\u00e9, co jste dos\u00e1hli minimum, jste p\u0159ipravena p\u0159ej\u00edt na nejintenzivn\u011bj\u0161\u00ed formu tr\u00e9ninku, tzv. <strong>kruhov\u00fd tr\u00e9nink<\/strong>. P\u0159i kruhov\u00e9m tr\u00e9ninku se za p\u0159est\u00e1vku pova\u017euje doba, za kter\u00fd se p\u0159iprav\u00edte od jednoho cviku ke druh\u00e9mu.<span style=\"font-size: 12px;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Je nutn\u00e9 dodr\u017eet ur\u010ditou p\u0159est\u00e1vka i p\u0159i cvic\u00edch na st\u0159ed t\u011bla, jak je plank?<\/h3>\n\n\n\n<p>\u00dapln\u00fdm za\u010d\u00e1te\u010dn\u00edk\u016fm, kte\u0159\u00ed se nedok\u00e1\u017e\u00ed udr\u017eet <strong>ve spr\u00e1vn\u00e9 form\u011b prkna po dobu 30 sekund<\/strong>, se obecn\u011b doporu\u010duje <strong>30 sekundov\u00e1 p\u0159est\u00e1vka<\/strong> p\u0159ed dal\u0161\u00edm plankem. \u010c\u00edm d\u00e9le dok\u00e1\u017eeme udr\u017eet plank, o to krat\u0161\u00ed by m\u011bla b\u00fdt p\u0159est\u00e1vka. Plank se v\u011bt\u0161inou p\u0159id\u00e1v\u00e1 do kruhov\u00e9ho tr\u00e9ninku, kter\u00fd zahrnuje v\u00edce cvik\u016f ur\u010den\u00fdch na tr\u00e9nink b\u0159icha nebo na zpev\u0148ov\u00e1n\u00ed st\u0159edu t\u011bla. Kv\u016fli tomu by m\u011bla b\u00fdt <strong>p\u0159est\u00e1vka mezi planky co nejkrat\u0161\u00ed<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-657020656.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prestavky_mezi_opakovanimi\"><\/span>P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odpo\u010dinkov\u00e1 pauza, zn\u00e1m\u00e1 jako <strong>rest-pause nebo interrepetition rest<\/strong>, se pou\u017e\u00edv\u00e1 zejm\u00e9na p\u0159i cvic\u00edch objemov\u00e9ho charakteru. Tato metoda funguje na principu proveden\u00ed jednoho nebo v\u00edce opakov\u00e1n\u00ed <strong>s relativn\u011b velkou z\u00e1t\u011b\u017e\u00ed<\/strong> (6 a\u017e 1-RM) <strong>n\u00e1sleduj\u00edc\u00ed kr\u00e1tkou p\u0159est\u00e1vkou<\/strong> (15 &#8211; 30 sec.) A pokra\u010dov\u00e1n\u00edm dal\u0161\u00edch opakov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle studie, proveden\u00e9 trojic\u00ed (Lawton, Cronin a Lindsell) v roce 2006, p\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi p\u0159i v\u011bt\u0161\u00edm mno\u017estv\u00ed opakov\u00e1n\u00ed <strong>zvy\u0161uj\u00ed celkovou s\u00edlu ve srovn\u00e1n\u00ed s opakov\u00e1n\u00edm bez p\u0159est\u00e1vek<\/strong>. Lawton, Cronin a Lindsell zkoumali atlety, kte\u0159\u00ed vykon\u00e1vali soust\u0159edn\u00e9 opakov\u00e1n\u00ed co nejrychleji <strong>v oby\u010dejn\u00e9m setu \u0161esti opakov\u00e1n\u00ed<\/strong> s 6-RM ve srovn\u00e1n\u00ed s pou\u017e\u00edv\u00e1n\u00edm stejn\u00e9 v\u00e1hy pro \u0161est s\u00e9ri\u00ed po jednom opakov\u00e1n\u00ed s p\u0159est\u00e1vkou 20 sekund mezi s\u00e9riemi, t\u0159\u00ed s\u00e9ri\u00ed po dvou opakov\u00e1n\u00edch s 50 sekundovou p\u0159est\u00e1vkou mezi nimi a dvou s\u00e9ri\u00ed po t\u0159ech opakov\u00e1n\u00edch s p\u0159est\u00e1vkou 100 sekund. U atlet\u016f, kte\u0159\u00ed <strong>pou\u017e\u00edvali p\u0159est\u00e1vky mezi s\u00e9riemi<\/strong>, do\u0161lo k <strong>v\u00fdrazn\u011b lep\u0161\u00edm silov\u00fdm v\u00fdkon\u016fm<\/strong> p\u0159i opakov\u00e1n\u00edch 4 a\u017e 6 (25 \u2013 49 %). Celkov\u00fd silov\u00fd v\u00fdkon b\u011bhem ka\u017ed\u00e9 s\u00e9rie pomoc\u00ed p\u0159est\u00e1vek se tak\u00e9 zlep\u0161il, a to a\u017e o 21,6 \u2013 25,1 % <strong>ve srovn\u00e1n\u00ed s oby\u010dejnou 6-RM s\u00e9ri\u00ed<\/strong>. Mezi t\u011bmito t\u0159emi p\u0159\u00edklady nedo\u0161lo k v\u00fdrazn\u00e9mu silov\u00e9mu rozd\u00edlu. V\u00fdkon a s\u00edla <strong>v\u00fdrazn\u011b klesly n\u00ed\u017ee v pr\u016fb\u011bhu s\u00e9ri\u00ed bez odpo\u010dinku<\/strong> (7 \u2013 16 %), s pauzou 20 sekund (2,7-6%) a po pauze 40 sekund to u\u017e bylo mnohem lep\u0161\u00ed (0,4 \u2013 3 %).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dal\u0161\u00ed studii testoval Hansen et al. v roce 2011 <strong>v\u00fdbu\u0161nou s\u00edlu vysoce tr\u00e9novan\u00fdch hr\u00e1\u010d\u016f<\/strong> rugby p\u0159i v\u00edcekloubov\u00fdch cvic\u00edch po dobu 8 m\u011bs\u00edc\u016f. Atlet\u016f rozd\u011blil do dvou skupin, prvn\u00ed tr\u00e9novala tradi\u010dn\u00edm zp\u016fsobem <strong>bez pou\u017eit\u00ed p\u0159est\u00e1vek<\/strong> mezi opakov\u00e1n\u00edmi a druh\u00e1 s 30 sekundov\u00fdmi p\u0159est\u00e1vkami. Nicm\u00e9n\u011b rozd\u00edl mezi t\u011bmito skupinami p\u0159i cvic\u00edch jako d\u0159ep s v\u00fdskokem, power clean nebo clean pull byl minim\u00e1ln\u00ed.<span style=\"color: #ff6600;\">&nbsp;[7]<\/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=\"Prestavky_mezi_treninky\"><\/span>P\u0159est\u00e1vky mezi tr\u00e9ninky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159est\u00e1vky mezi tr\u00e9ninky nebo frekvence tr\u00e9ninku je jedn\u00edm z nejosobn\u011bj\u0161\u00edch tr\u00e9ninkov\u00fdch parametr\u016f. Jej\u00ed doba z\u00e1le\u017e\u00ed zejm\u00e9na <strong>od objemu a intenzity tr\u00e9ninku, v\u00fdb\u011bru cvik\u016f, tr\u00e9novanosti, regenera\u010dn\u00edch schopnost\u00ed, stravy a tr\u00e9ninkov\u00e9ho c\u00edle<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669524180.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Tr\u00e9ninky s velkou z\u00e1t\u011b\u017e\u00ed vy\u017eaduj\u00ed del\u0161\u00ed dobu odpo\u010dinku, abychom dok\u00e1zali znovu <strong>prov\u00e9st stejn\u00fd nebo efektivn\u011bj\u0161\u00ed tr\u00e9nink<\/strong>, a to plat\u00ed zejm\u00e9na pro v\u00edcekloubov\u00e9 cviky, mezi kter\u00e9 pat\u0159\u00ed nap\u0159. d\u0159epy, v\u00fdpady, mrtv\u00fd tah, atd. Po pou\u017eit\u00ed <strong>extr\u00e9mn\u011b velk\u00e9 z\u00e1t\u011b\u017ee<\/strong> (90% a\u017e 100% z 1-RM <em>(one repetition maximum &#8211; maxim\u00e1ln\u011b jednoho opakov\u00e1n\u00ed)<\/em> pot\u0159ebujeme a\u017e <strong>do 72 hodin regenerace<\/strong>, zat\u00edmco <strong>p\u0159i n\u00edzk\u00e9 a st\u0159edn\u00ed z\u00e1t\u011b\u017ei<\/strong> (60% a\u017e 85% z 1-RM) n\u00e1m vysta\u010d\u00ed i krat\u0161\u00ed doba <strong>&nbsp;48 a\u017e 24 hodin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je ale v\u00e1\u0161 tr\u00e9nink excentrick\u00fd (nadmaxim\u00e1ln\u00ed), p\u0159i pou\u017eit\u00ed z\u00e1t\u011b\u017ee (120% a\u017e 130% 1-RM) je nutn\u00e9 dodr\u017eet <strong>alespo\u0148 72 hodin regenerace<\/strong> p\u0159ed dal\u0161\u00edm excentrick\u00fdm tr\u00e9ninkem. Hlavn\u00edm d\u016fvodem dlouh\u00e9ho odpo\u010dinku po takov\u00e9m tr\u00e9ninku je fakt, \u017ee zp\u016fsobuje <strong>v\u011bt\u0161\u00ed rozpad svalov\u00e9ho vl\u00e1kna<\/strong> a pojivov\u00e9 tk\u00e1n\u011b, uvol\u0148ov\u00e1n\u00ed enzym\u016f, <strong>opo\u017ed\u011bn\u00fd n\u00e1stup bolesti svalu<\/strong> (svalovku), a zhor\u0161en\u00ed neuromuskul\u00e1rn\u00ed funkce, kter\u00e1 omezuje produkci s\u00edly a rozsah pohybu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669481114.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Ned\u00e1vn\u00e1 studie zji\u0161\u0165ovala <strong>rozd\u00edl mezi jedn\u00edm tr\u00e9ninkem t\u00fddn\u011b<\/strong> a dv\u011bma a\u017e t\u0159emi tr\u00e9ninky t\u00fddn\u011b u netr\u00e9novan\u00fdch jedinc\u016f. Ka\u017ed\u00fd tr\u00e9nink sest\u00e1val ze sedmi set\u016f po 10 opakov\u00e1n\u00ed excentrick\u00fdch kontrakc\u00ed pro svaly kvadricepsy. Ob\u011b skupiny tr\u00e9novan\u00fdch <strong>prok\u00e1zaly viditeln\u00e9 zlep\u0161en\u00ed<\/strong>. Bylo v\u0161ak dok\u00e1z\u00e1no, \u017ee excentrick\u00fd tr\u00e9nink jednou t\u00fddn\u011b byl <strong>\u00fa\u010dinn\u00fd na udr\u017eov\u00e1n\u00ed s\u00edly a sval\u016f<\/strong>, zat\u00edmco u jedinc\u016f tr\u00e9nuj\u00edc\u00edch 2 &#8211; 3 kr\u00e1t do t\u00fddne <strong>nastal n\u00e1r\u016fst s\u00edly<\/strong>. Tr\u00e9ninky vzp\u011bra\u010de a kulturist\u016f se pova\u017euj\u00ed za vysoce frekventovan\u00e9 (4 &#8211; 6 tr\u00e9nink\u016f t\u00fddn\u011b). V obdob\u00ed p\u0159\u00edpravy na sout\u011b\u017ee (kulturistick\u00e9, vzp\u011bra\u010dsk\u00e9, crossfit, a jin\u00e9) se \u010dasto vyu\u017e\u00edv\u00e1 tzv. <span style=\"color: #ff6600;\"><strong>double split program<\/strong><\/span>, co\u017e je rozd\u011blen\u00ed dvou tr\u00e9nink\u016f ve stejn\u00fd den, \u010d\u00edm\u017e se po\u010det tr\u00e9nink\u016f m\u016f\u017ee <strong>zv\u00fd\u0161it a\u017e na 12 za t\u00fdden<\/strong>. <span style=\"color: #ff6600;\">[8]<\/span>&nbsp;Miroslav Petr a Petr \u0160\u0165astn\u00fd uv\u00e1d\u011bj\u00ed, \u017ee &#8220;bulharsk\u00fd tren\u00e9r vzp\u011bra\u010de Abadjev pou\u017e\u00edval <strong>9 a\u017e 12 tr\u00e9nink\u016f t\u00fddn\u011b<\/strong> p\u0159i sv\u00fdch klientech.&#8221;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Men\u0161\u00ed svalov\u00e9 skupiny se dok\u00e1\u017eou <strong>zregenerovat rychleji ne\u017e ty velk\u00e9<\/strong>. Jako p\u0159\u00edklad m\u016f\u017eeme uv\u00e9st extern\u00ed rot\u00e1tory ramene, kter\u00e9 mohou b\u00fdt procvi\u010den\u00e9 <strong>a\u017e 3 &#8211; kr\u00e1t v t\u00fddnu<\/strong>, ve srovn\u00e1n\u00ed s komplexn\u00edmi cviky, jako jsou mrtv\u00e9 tahy nebo d\u0159epy.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-690428100.jpg\" alt=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\" width=\"843\" height=\"562\" title=\"P\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, cviky a tr\u00e9ninky\"\/><\/figure><\/div>\n\n\n\n<p>Miroslav Petr a Petr \u0160\u0165astn\u00fd d\u00e1le uv\u00e1d\u011bj\u00ed, \u017ee &#8220;jedin\u011b nov\u00fd stimul ve form\u011b nav\u00fd\u0161en\u00ed hmotnosti, po\u010dtu opakov\u00e1n\u00ed, s\u00e9ri\u00ed, zda zkr\u00e1cen\u00edm intervalu odpo\u010dinku, <strong>m\u016f\u017eeme zajistit progres r\u016fstu<\/strong>. Dostate\u010dn\u011b zregenerovan\u00e1 svalov\u00e1 skupina mus\u00ed b\u00fdt schopna oproti posledn\u00edmu tr\u00e9ninku <strong>lep\u0161\u00edho v\u00fdkonu<\/strong>. &#8220;Ka\u017ed\u00fd z n\u00e1s by m\u011bl b\u00fdt schopen vn\u00edmat sv\u00e9 t\u011blo a individu\u00e1ln\u011b posoudit, zda do\u0161lo ke kompletn\u00ed regeneraci zat\u00ed\u017een\u00e9 svalov\u00e9 skupiny.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159\u00edznaky ztr\u00e1ty s\u00edly na za\u010d\u00e1tku tr\u00e9ninku a klinick\u00fdch p\u0159\u00edznak\u016f, jako nevolnost, z\u00e1vrat\u011b a mdloby, jsou jasn\u00fdmi <strong>znamen\u00edmi neschopnosti tolerance tr\u00e9ninku<\/strong>. Pokud se takov\u00e9 p\u0159\u00edznaky objev\u00ed, tr\u00e9nink by m\u011bl b\u00fdt zastaven a del\u0161\u00ed doba odpo\u010dinku pou\u017eita v n\u00e1sleduj\u00edc\u00edm tr\u00e9ninku. St\u00e1rnut\u00ed sni\u017euje schopnost tolerovat zm\u011bny pH (kyselost) sval\u016f a krve a zd\u016fraz\u0148uje pot\u0159ebu postupn\u00e9ho <strong>prodlu\u017eov\u00e1n\u00ed d\u00e9lky odpo\u010dinku<\/strong> mezi cviky a tr\u00e9ninky.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti s p\u0159est\u00e1vkami. Jak\u00e9 <strong>p\u0159est\u00e1vky mezi opakov\u00e1n\u00edmi, sadami a tr\u00e9ninky<\/strong> dodr\u017eujete vy? V p\u0159\u00edpad\u011b, \u017ee v\u00e1m \u010dl\u00e1nek l\u00edbil, <strong>podpo\u0159te ho sd\u00edlen\u00edm<\/strong>.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" 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","protected":false},"excerpt":{"rendered":"<p>Pauzele dintre repet\u0103ri \u0219i exerci\u021bii afecteaz\u0103 progresul. Pentru eficacitate \u0219i condi\u021bii de siguran\u021b\u0103 ale antrenamentului este important s\u0103 \u00een\u021belegem tot.<\/p>\n","protected":false},"author":25,"featured_media":150205,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,7190,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-293458","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-cresterea-masei-musculare","11":"tag-exercitii-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Care sunt cele mai bune pauze \u00eentre repet\u0103ri, exerci\u021bii \u0219i antrenamente? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pauzele dintre repet\u0103ri \u0219i exerci\u021bii afecteaz\u0103 progresul. 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