{"id":294905,"date":"2021-09-17T11:46:29","date_gmt":"2021-09-17T09:46:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294905"},"modified":"2021-09-17T11:46:32","modified_gmt":"2021-09-17T09:46:32","slug":"nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/","title":{"rendered":"Nej\u010dast\u011bj\u0161\u00ed potr\u00e9ninkov\u00e9 chyby, kter\u00e9 oddaluj\u00ed v\u00fdsledky"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#10_veci_ktere_mozna_delate_a_oddalujete_tak_dosazeni_vysledku\" title=\"10 v\u011bc\u00ed, kter\u00e9 mo\u017en\u00e1 d\u011bl\u00e1te, a oddalujete tak dosa\u017een\u00ed v\u00fdsledk\u016f\">10 v\u011bc\u00ed, kter\u00e9 mo\u017en\u00e1 d\u011bl\u00e1te, a oddalujete tak dosa\u017een\u00ed v\u00fdsledk\u016f<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#1_Odcvicite_posledni_serii_a_jdete_hned_do_sprchy\" title=\"1. Odcvi\u010d\u00edte posledn\u00ed s\u00e9rii a jdete hned do sprchy\">1. Odcvi\u010d\u00edte posledn\u00ed s\u00e9rii a jdete hned do sprchy<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#2_Zapominate_na_staticky_strecink\" title=\"2. Zapom\u00edn\u00e1te na statick\u00fd stre\u010dink\">2. Zapom\u00edn\u00e1te na statick\u00fd stre\u010dink<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#3_Malo_pijete\" title=\"3. M\u00e1lo pijete&nbsp;\">3. M\u00e1lo pijete&nbsp;<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#4_Po_treninku_hladovite_a_nedoplnujete_bilkoviny\" title=\"4. Po tr\u00e9ninku hladov\u00edte a nedopl\u0148ujete b\u00edlkoviny\">4. Po tr\u00e9ninku hladov\u00edte a nedopl\u0148ujete b\u00edlkoviny<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#5_Neresite_co_jite\" title=\"5. Ne\u0159e\u0161\u00edte, co j\u00edte\">5. Ne\u0159e\u0161\u00edte, co j\u00edte<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#6_Prehanite_to_s_tuky\" title=\"6. P\u0159eh\u00e1n\u00edte to s tuky\">6. P\u0159eh\u00e1n\u00edte to s tuky<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#7_Obrazite_vecirky\" title=\"7. Obr\u00e1\u017e\u00edte ve\u010d\u00edrky\">7. Obr\u00e1\u017e\u00edte ve\u010d\u00edrky<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#8_Vyhybate_se_prirozenemu_pohybu\" title=\"8. Vyh\u00fdb\u00e1te se p\u0159irozen\u00e9mu pohybu\">8. Vyh\u00fdb\u00e1te se p\u0159irozen\u00e9mu pohybu<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#9_Prilis_brzy_jdete_na_dalsi_trenink\" title=\"9. P\u0159\u00edli\u0161 brzy jdete na dal\u0161\u00ed tr\u00e9nink\">9. P\u0159\u00edli\u0161 brzy jdete na dal\u0161\u00ed tr\u00e9nink<\/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.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#10_Na_dalsi_trenink_jdete_az_se_vam_chce\" title=\"10. Na dal\u0161\u00ed tr\u00e9nink jdete, a\u017e se v\u00e1m chce&nbsp;\">10. Na dal\u0161\u00ed tr\u00e9nink jdete, a\u017e se v\u00e1m chce&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Asi nen\u00ed \u017e\u00e1dnou novinkou, \u017ee \u0161patn\u00e9 proveden\u00ed cvik\u016f m\u016f\u017ee oddalovat progres. Mo\u017en\u00e1 v\u00e1s v\u0161ak p\u0159ekvap\u00ed, \u017ee existuje i mnoho potr\u00e9ninkov\u00fdch chyb, kter\u00e9 tak\u00e9 znemo\u017e\u0148uj\u00ed dos\u00e1hnout vysn\u011bn\u00e9ho c\u00edle. T\u011bmito chybami v\u0161ak samoz\u0159ejm\u011b nem\u00e1me namysli, \u017ee zapomenete vyt\u00e1hnout zpocen\u00e9 oble\u010den\u00ed z ta\u0161ky, uklidit z\u00e1va\u017e\u00ed ve fitku nebo um\u00fdt shaker od proteinu. Tyhle p\u0159e\u0161lapy v\u00e1s od c\u00edle nevzdaluj\u00ed. Pokud tedy po otev\u0159en\u00ed ta\u0161ky s oble\u010den\u00edm nebo shakeru nepadnete z nep\u0159\u00edjemn\u00e9ho od\u00e9ru do k\u00f3matu. M\u00e1me na mysli z\u00e1sadn\u011bj\u0161\u00ed <strong>chyby, kter\u00e9 se t\u00fdkaj\u00ed stravy, pohybu, regenerace a celkov\u00e9ho odpo\u010dinku. <\/strong>Poj\u010fme se pod\u00edvat na ty nej\u010dast\u011bj\u0161\u00ed z nich.&nbsp;<\/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=\"10_veci_ktere_mozna_delate_a_oddalujete_tak_dosazeni_vysledku\"><\/span>10 v\u011bc\u00ed, kter\u00e9 mo\u017en\u00e1 d\u011bl\u00e1te, a oddalujete tak dosa\u017een\u00ed v\u00fdsledk\u016f<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Odcvicite_posledni_serii_a_jdete_hned_do_sprchy\"><\/span>1. Odcvi\u010d\u00edte posledn\u00ed s\u00e9rii a jdete hned do sprchy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0158\u00edk\u00e1te si, pro\u010d byste m\u011bli po tr\u00e9ninku nohou chodit na p\u00e1se, kdy\u017e v\u00e1m jde p\u0159edev\u0161\u00edm o svalov\u00fd r\u016fst? I v tomto p\u0159\u00edpad\u011b je d\u016fle\u017eit\u00e9 zaj\u00edmat se o <strong>tzv. cool down f\u00e1zi. <\/strong>Jedn\u00e1 se o \u010d\u00e1st tr\u00e9ninku, kter\u00e1 pom\u016f\u017ee <strong>zklidnit t\u011blo, vyd\u00fdchat se a sn\u00ed\u017eit vysokou tepovou frekvenci. <\/strong>Nechcete p\u0159ece je\u0161t\u011b rozpumpovan\u00ed z posledn\u00ed s\u00e9rie t\u011b\u017ek\u00fdch d\u0159ep\u016f b\u011b\u017eet do sprchy, opl\u00e1chnout se, vyj\u00edt ven a potit se d\u00e1l, ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cool down f\u00e1ze m\u00e1 v\u0161ak i dal\u0161\u00ed v\u00fdhody. Jej\u00edm hlavn\u00edm c\u00edlem je urychlen\u00ed <strong>odbour\u00e1v\u00e1n\u00ed vedlej\u0161\u00edch produkt\u016f energetick\u00e9ho metabolismu,<\/strong> mezi kter\u00e9 pat\u0159\u00ed nap\u0159\u00edklad lakt\u00e1t \u010di vod\u00edkov\u00e9 ionty. Pr\u00e1v\u011b ty mohou zp\u016fsobit p\u00e1len\u00ed sval\u016f a jejich nep\u0159\u00edjemnou bolest n\u011bkolik dn\u00ed po tr\u00e9ninku. D\u00edky cool down f\u00e1zi tak m\u016f\u017eeme<strong> urychlit regeneraci, <\/strong>co\u017e ocen\u00ed v\u0161ichni sportovci, kte\u0159\u00ed jsou pravideln\u011b aktivn\u00ed. Pokud se cvi\u010den\u00edm teprve za\u010d\u00edn\u00e1te a nalo\u017e\u00edte si na \u010dinku maxim\u00e1ln\u00ed v\u00e1hu, kterou unesete, pravd\u011bpodobn\u011b v\u00e1m od bolesti sval\u016f nepom\u016f\u017ee ani cool down f\u00e1ze, ani \u017eiv\u00e1 voda. <span style=\"color:#ff6600\" class=\"tadv-color\">[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>\u017de nev\u00edte, jak by m\u011bl spr\u00e1vn\u00fd cool down vypadat? Univerz\u00e1ln\u00ed n\u00e1vod neexistuje. Obecn\u011b v\u0161ak plat\u00ed, \u017ee byste m\u011bli volit takovou aktivitu, kter\u00e1<strong> zapoj\u00ed cel\u00e9 t\u011blo.<\/strong> Skv\u011ble m\u016f\u017ee fungovat 10minutov\u00fd b\u011bh v m\u00edrn\u00e9m tempu, plav\u00e1n\u00ed, ch\u016fze, veslov\u00e1n\u00ed na trena\u017eeru \u010di j\u00edzda na rotopedu, orbitreku nebo kole. Tyto aktivity n\u00e1m pomohou rozproudit krev po cel\u00e9m t\u011ble, a <strong>p\u0159isp\u011bt tak k \u201cmetabolick\u00e9mu \u00faklidu\u201d.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce informac\u00ed o d\u016fle\u017eitosti cool down f\u00e1ze a dal\u0161\u00edch tr\u00e9ninkov\u00fdch \u010d\u00e1st\u00ed, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/rozcvicka-strecink-zahrivani-a-ochlazovani-jsou-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rozcvi\u010dka, stre\u010dink, zah\u0159\u00edv\u00e1n\u00ed a ochlazov\u00e1n\u00ed \u2013 jsou opravdu d\u016fle\u017eit\u00e9?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1124x749.jpg\" alt=\"Pro\u010d je cool down f\u00e1ze d\u016fle\u017eit\u00e1\" class=\"wp-image-294914\" width=\"843\" height=\"562\" title=\"Pro\u010d je cool down f\u00e1ze d\u016fle\u017eit\u00e1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1298379097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zapominate_na_staticky_strecink\"><\/span>2. Zapom\u00edn\u00e1te na statick\u00fd stre\u010dink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sv\u00e1 \u00faskal\u00ed m\u00e1 tak\u00e9 vynech\u00e1v\u00e1n\u00ed<strong> protahov\u00e1n\u00ed po tr\u00e9ninku.<\/strong> V\u00fdhodu maj\u00ed lid\u00e9 s dobrou flexibilitou a mobilitou, kte\u0159\u00ed cvi\u010d\u00ed v cel\u00e9 dr\u00e1ze jednotliv\u00fdch cvik\u016f. Ti jsou schopni vyu\u017e\u00edvat maxim\u00e1ln\u00ed rozsah pohybu (ROM = Range of Motion), d\u00edky \u010demu\u017e se sv\u00fdm zp\u016fsobem protahuj\u00ed u\u017e p\u0159i samotn\u00e9m prov\u00e1d\u011bn\u00ed cviku. Pokud mezi tyto sportovce nepat\u0159\u00edte, rozhodn\u011b byste m\u011bli <strong>statick\u00fd stre\u010dink za\u0159adit do sv\u00e9 tr\u00e9ninkov\u00e9 rutiny.<\/strong> Nezkr\u00e1cen\u00e9 svaly v\u00e1m toti\u017e krom\u011b maxim\u00e1ln\u00edho rozsahu pohybu mohou pomoci <strong>zlep\u0161it sportovn\u00ed v\u00fdkon, sn\u00ed\u017eit riziko zran\u011bn\u00ed <\/strong>a tak\u00e9 uleh\u010dit b\u011b\u017en\u00e9 denn\u00ed aktivity. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Statick\u00fd stre\u010dink je ide\u00e1ln\u00ed<strong> za\u0159adit na konec tr\u00e9ninku<\/strong> po samotn\u00e9 cool down f\u00e1zi. P\u0159i prov\u00e1d\u011bn\u00ed jednotliv\u00fdch protahovac\u00edch cvik\u016f byste se m\u011bli sna\u017eit <strong>dostat do jejich krajn\u00ed polohy a v t\u00e9 vydr\u017eet p\u0159ibli\u017en\u011b 20\u201345 sekund.<\/strong> Sval by nem\u011bl bolet, je v\u0161ak v po\u0159\u00e1dku, kdy\u017e v n\u011bm c\u00edt\u00edte pnut\u00ed. P\u0159i protahov\u00e1n\u00ed se sna\u017ete doc\u00edlit symetrie t\u00edm, \u017ee budete ob\u011b strany t\u011bla protahovat stejn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]<\/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=\"28324,5075,6939,28936,28683,48031,54937,51652,30271,5598,5012,9061,30248,48406,29080,3734,33457,5951\" ><\/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=\"3_Malo_pijete\"><\/span>3. M\u00e1lo pijete&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, jak d\u016fle\u017eit\u00e1 je tak oby\u010dejn\u00e1 v\u011bc jako <strong>voda.<\/strong> P\u0159i nedostate\u010dn\u00e9m pitn\u00e9m re\u017eimu se toti\u017e mohou za\u010d\u00edt objevovat nep\u0159\u00edjemn\u00e9 projevy dehydratace, mezi kter\u00e9 pat\u0159\u00ed <strong>nap\u0159\u00edklad bolest hlavy, ni\u017e\u0161\u00ed v\u00fdkonnost, \u00fanava, \u0161patn\u00e1 termoregulace \u010di sn\u00ed\u017een\u00e1 regenerace.<\/strong> Aby bylo va\u0161e t\u011blo dostate\u010dn\u011b hydratovan\u00e9, je pot\u0159eba vyp\u00edt ka\u017ed\u00fd den p\u0159ibli\u017en\u011b <strong>30\u201345 ml na kg t\u011blesn\u00e9 hmotnosti. <\/strong>Pokud je venku horko nebo cvi\u010d\u00edte a hodn\u011b se pot\u00edte, m\u016f\u017ee b\u00fdt pot\u0159eba je\u0161t\u011b vy\u0161\u0161\u00ed. \u017de m\u00e1 va\u0161e t\u011blo dostatek tekutin, m\u016f\u017eete sami zjistit podle barvy mo\u010di. Ta by m\u011bla b\u00fdt lehce \u017elut\u00e1. \u010c\u00edm je tmav\u0161\u00ed, t\u00edm v\u00edce jste dehydratovan\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste na pit\u00ed nezapom\u00ednali, m\u016f\u017ee v\u00e1m pomoci nosit s sebou na ka\u017ed\u00fd tr\u00e9nink <a href=\"https:\/\/gymbeam.cz\/lahev-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">velkou lahev<\/a> s vodou. Pokud se hodn\u011b pot\u00edte, rozhodn\u011b je na m\u00edst\u011b dopl\u0148ovat tak\u00e9 elektrolyty, kter\u00e9 potem ztr\u00e1c\u00edte. Je na v\u00e1s, jestli se rozhodnete pro <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablety<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1poj<\/a>. A jestli v\u00e1m samotn\u00e1 voda nechutn\u00e1, zkuste si ji vylep\u0161it <a href=\"https:\/\/gymbeam.cz\/instantni-napoj-bolero.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00edzkokalorick\u00fdmi dochucovadly<\/a>, bylinkami, ovocem, <a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> nebo vyzkou\u0161ejte r\u016fzn\u00e9 osv\u011b\u017euj\u00edc\u00ed <a href=\"https:\/\/gymbeam.cz\/caje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daje<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt v\u00edce informac\u00ed o pitn\u00e9m re\u017eimu? Pak by v\u00e1m nem\u011bl uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1124x749.jpg\" alt=\"Pro\u010d je d\u016fle\u017eit\u00fd pitn\u00fd re\u017eim a kolik vody p\u00edt\" class=\"wp-image-294928\" width=\"843\" height=\"562\" title=\"Pro\u010d je d\u016fle\u017eit\u00fd pitn\u00fd re\u017eim a kolik vody p\u00edt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_8996-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Po_treninku_hladovite_a_nedoplnujete_bilkoviny\"><\/span>4. Po tr\u00e9ninku hladov\u00edte a nedopl\u0148ujete b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e odmak\u00e1te po\u0159\u00e1dn\u00fd tr\u00e9nink ve fitku, je kvalitn\u00ed v\u00fd\u017eiva jedna z nejd\u016fle\u017eit\u011bj\u0161\u00edch v\u011bc\u00ed, kter\u00e9 t\u011blo pot\u0159ebuje. P\u0159ijat\u00e9 sacharidy vyu\u017eije na <strong>dopln\u011bn\u00ed z\u00e1sob glykogenu<\/strong> a b\u00edlkoviny na <strong>podporu regenerace svalov\u00fdch vl\u00e1ken.<\/strong> Ta pom\u00e1h\u00e1 sval\u016fm zes\u00edlit a zmohutn\u011bt. Doplnit energii po tr\u00e9ninku je v\u0161ak pot\u0159eba tak\u00e9 v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte zhubnout. I b\u011bhem diety je toti\u017e \u017e\u00e1douc\u00ed <strong>udr\u017eet co nejvy\u0161\u0161\u00ed pod\u00edl svalov\u00e9 hmoty,<\/strong> kter\u00e1 n\u00e1m pom\u00e1h\u00e1 p\u00e1lit v\u00edce kalori\u00ed. Pokud bychom t\u011blo dostate\u010dn\u011b nevy\u017eivovali, je dost mo\u017en\u00e9, \u017ee by mohlo za\u010d\u00edt odbour\u00e1vat vlastn\u00ed svalovou hmotu, aby m\u011blo dostatek b\u00edlkovin na jin\u00e9 pot\u0159eby. A to rozhodn\u011b nechceme. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159edch\u00e1zet tomu m\u016f\u017eeme optim\u00e1ln\u00edm energetick\u00fdm p\u0159\u00edjmem, s jeho\u017e ur\u010den\u00edm m\u016f\u017ee pomoci <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161e kalkula\u010dka<\/strong><\/a><strong>.<\/strong> Kl\u00ed\u010dov\u00fd je tak\u00e9 dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, kter\u00e9 najdeme v <a href=\"https:\/\/gymbeam.cz\/beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mase<\/a>, <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryb\u00e1ch<\/a>, mo\u0159sk\u00fdch plodech, rostlinn\u00fdch alternativ\u00e1ch masa (<a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>), <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bnin\u00e1ch<\/a> a podobn\u011b. Dr\u017eet byste se m\u011bli v rozmez\u00ed <strong>1,4\u20132 g b\u00edlkovin na kg TH.<\/strong> M\u00e9n\u011b aktivn\u00edch jedinc\u016f se t\u00fdk\u00e1 sp\u00ed\u0161e ni\u017e\u0161\u00ed hranice. Vy\u0161\u0161\u00ed je pak ur\u010dena zejm\u00e9na silov\u00fdm sportovc\u016fm. Ti ocen\u00ed zejm\u00e9na schopnost b\u00edlkovin pod\u00edlet se na zes\u00edlen\u00ed a r\u016fstu svalov\u00e9 tk\u00e1n\u011b. <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>V\u00edce se o zdroj\u00edch b\u00edlkovin do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong><\/a><strong>.<\/strong> A pokud se \u0159ad\u00edte mezi vegetari\u00e1ny nebo vegany, pak by v\u00e1s mohly zaj\u00edmat zdroje b\u00edlkovin, kter\u00e9 bl\u00ed\u017ee rozeb\u00edr\u00e1 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 zdroje rostlinn\u00fdch b\u00edlkovin jsou nejlep\u0161\u00ed a pro\u010d je za\u0159adit do j\u00eddeln\u00ed\u010dku?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1124x752.jpg\" alt=\"B\u00edlkoviny po tr\u00e9ninku pom\u00e1haj\u00ed s regenerac\u00ed\" class=\"wp-image-294942\" width=\"843\" height=\"564\" title=\"B\u00edlkoviny po tr\u00e9ninku pom\u00e1haj\u00ed s regenerac\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG-20210614-WA0076.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Neresite_co_jite\"><\/span>5. Ne\u0159e\u0161\u00edte, co j\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edte si, \u017ee kdy\u017e jste <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">byli cvi\u010dit, m\u00e1te spalov\u00e1n\u00ed<\/a> jako jadern\u00e1 elektr\u00e1rna a m\u016f\u017eete si dop\u0159\u00e1t, cokoliv chcete? Tak to v\u00e1s asi zklamu. I v\u00fdsledky studi\u00ed potvrzuj\u00ed, \u017ee <strong>lid\u00e9 maj\u00ed tendenci obecn\u011b podhodnocovat sv\u016fj p\u0159\u00edjem a nadhodnocovat v\u00fddej.<\/strong> Pokud m\u00e1te jasn\u011b stanoven\u00fd fitness c\u00edl, mus\u00edte ho podpo\u0159it tak\u00e9 spr\u00e1vnou stravou. Jedn\u00edm poctiv\u00fdm tr\u00e9ninkem ve fitku sp\u00e1l\u00ed pr\u016fm\u011brn\u00e1 65kg \u017eena p\u0159ibli\u017en\u011b 500 kcal. Kdy\u017e si pak nad r\u00e1mec sv\u00e9ho p\u0159\u00edjmu dop\u0159eje ke sva\u010din\u011b pekanov\u00fd pletenec, kter\u00fd zapije d\u00fd\u0148ov\u00fdm latt\u00e9, p\u0159ip\u00ed\u0161e si na sv\u016fj \u00fa\u010det 800 kcal. Co z toho plyne? M\u00edsto deficitu 500 kcal d\u00edky tr\u00e9ninku ji tahle sva\u010dinka <strong>dostala do nadbytku 300 kcal.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"><strong> <\/strong>[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b je to i v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte nabrat svalovou hmotu. <strong>Opravdu si d\u00edky jednomu tr\u00e9ninku nem\u016f\u017eete dovolit sn\u00edst v\u0161echno, na co p\u0159ijdete. <\/strong>Pokud tedy nechcete nab\u00edrat i zbyte\u010dn\u011b velk\u00e9 mno\u017estv\u00ed tuku. Ide\u00e1ln\u00ed je j\u00edst p\u0159ibli\u017en\u011b <strong>o 10 % v\u00edce energie, ne\u017e je v\u00e1\u0161 sou\u010dasn\u00fd udr\u017eovac\u00ed <\/strong>kalorick\u00fd p\u0159\u00edjem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se stanoven\u00edm optim\u00e1ln\u00edho p\u0159\u00edjmu energie a \u017eivin v\u00e1m m\u016f\u017ee pomoci \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Prehanite_to_s_tuky\"><\/span>6. P\u0159eh\u00e1n\u00edte to s tuky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e p\u0159i posledn\u00ed s\u00e9rii se nem\u016f\u017eete do\u010dkat, a\u017e skon\u010d\u00edte tr\u00e9nink a dop\u0159ejete si na ka\u0161i n\u011bkolik poctiv\u00fdch l\u017eic obl\u00edben\u00e9ho <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159\u00ed\u0161kov\u00e9ho m\u00e1sla<\/a>? Nebo si po v\u00fdkonu rad\u011bji zab\u011bhnete do fast foodu na po\u0159\u00e1dn\u00fd hamburger s hranolky a tatarkou?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani jedna z v\u00fd\u0161e uveden\u00fdch mo\u017enost\u00ed v\u0161ak nen\u00ed po tr\u00e9ninku tou nejlep\u0161\u00ed volbou.<strong> Tuky, <\/strong>kter\u00e9 jsou v t\u011bchto potravin\u00e1ch obsa\u017eeny ve v\u011bt\u0161\u00edm mno\u017estv\u00ed, maj\u00ed toti\u017e sv\u00e1 specifika. Ze v\u0161ech makro\u017eivin se <strong>nejd\u00e9le tr\u00e1v\u00ed a tak\u00e9 zpomaluj\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed ostatn\u00edch \u017eivin. <\/strong>D\u00edky tomu budete sice d\u00e9le syt\u00ed, ale nenapln\u00edte pot\u0159eby organismu pro vhodnou potr\u00e9ninkovou regeneraci. V tomto obdob\u00ed je pro n\u011bj toti\u017e kl\u00ed\u010dov\u00e1 <strong>dob\u0159e vst\u0159ebateln\u00e1 energie. <\/strong>Po tr\u00e9ninku se proto sna\u017ete rad\u011bji doplnit kvalitn\u00ed b\u00edlkoviny, kter\u00e9 m\u016f\u017eete \u010derpat nap\u0159\u00edklad ze <a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fdch <\/a>nebo <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fdch protein\u016f<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00fdch ty\u010dinek<\/a>. Stejn\u011b tak nezapom\u00ednejte ani na<strong> rychl\u00e9 sacharidy, <\/strong>jejich\u017e skv\u011bl\u00fdm zdrojem je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovoce<\/a>. A pokud si chcete p\u0159\u00edjem potr\u00e9ninkov\u00e9 energie je\u0161t\u011b v\u00edce zjednodu\u0161it, m\u016f\u017eete si pomoci <a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00ed sm\u011bs\u00ed<\/a>, kter\u00e1 obsahuje v\u0161e, co t\u011blo po aktivit\u011b pot\u0159ebuje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale nebojte, pokud se \u0159ad\u00edte mezi rekrea\u010dn\u00ed sportovce, kte\u0159\u00ed si jdou dvakr\u00e1t t\u00fddn\u011b na p\u016fl hodinky zab\u011bhat, nemus\u00edte se potr\u00e9ninkovou v\u00fd\u017eivou n\u011bjak d\u016fsledn\u011b tr\u00e1pit. Jednodu\u0161e se pak <strong>dr\u017ete z\u00e1sad zdrav\u00e9ho stravov\u00e1n\u00ed a u\u017e\u00edvejte si radost z pohybu.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg\" alt=\"Pro\u010d nen\u00ed dobr\u00e9 p\u0159eh\u00e1n\u011bt to po tr\u00e9ninku s tuky\" class=\"wp-image-294956\" width=\"843\" height=\"562\" title=\"Pro\u010d nen\u00ed dobr\u00e9 p\u0159eh\u00e1n\u011bt to po tr\u00e9ninku s tuky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/\u0424\u043e\u0442\u043e-11-1-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Obrazite_vecirky\"><\/span>7. Obr\u00e1\u017e\u00edte ve\u010d\u00edrky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaj\u00edt si v p\u00e1tek po pr\u00e1ci na dvojku v\u00edna nebo jedno pivo rozhodn\u011b nen\u00ed nic, co by v\u00e1m m\u011blo n\u011bjak z\u00e1sadn\u011b zkazit formu. Ale ruku na srdce, opravdu z\u016fstanete jen u jednoho? P\u0159edstavte si, jak se asi c\u00edt\u00ed va\u0161e t\u011blo po tr\u00e9ninku. M\u00e1 vy\u010derpan\u00e9 z\u00e1soby energie, je unaven\u00e9 a jedin\u00e9, po \u010dem tou\u017e\u00ed, je <strong>dopln\u011bn\u00ed tekutin, b\u00edlkovin, sacharid\u016f a <\/strong><a href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvalitn\u00ed sp\u00e1nek<\/strong><\/a><strong>.<\/strong> A co mu d\u00e1te vy?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po tr\u00e9ninku t\u011blo pot\u0159ebuje <a href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dostate\u010dn\u00e9 mno\u017estv\u00ed vody<\/a>, ide\u00e1ln\u011b dopln\u011bn\u00e9 i o ionty, kter\u00e9 jste vypotili. Ty pomohou s optim\u00e1ln\u00ed hydratac\u00ed. Pokud mu v\u0161ak m\u00edsto toho d\u00e1te diuretick\u00fd (mo\u010dopudn\u00fd) alkohol, <strong>p\u0159isp\u011bjete sp\u00ed\u0161e k v\u011bt\u0161\u00ed dehydrataci.<\/strong> Stejn\u011b tak mu budou chyb\u011bt i pot\u0159ebn\u00e9 b\u00edlkoviny pro <strong>regeneraci tr\u00e9ninkem po\u0161kozen\u00fdch vl\u00e1ken.<\/strong> M\u00edsto toho bude m\u00edt co d\u011blat, aby se zbavilo pro n\u011bj toxick\u00e9ho alkoholu. Za <a href=\"https:\/\/gymbeam.cz\/blog\/vliv-alkoholu-na-hubnuti-regeneraci-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sn\u00ed\u017een\u00ed regenerace<\/a> v\u0161ak nem\u016f\u017ee jen absence b\u00edlkovin, ale tak\u00e9 samotn\u00e9 \u00fa\u010dinky alkoholu. Ten opravu sval\u016f zpomaluje a tak\u00e9 m\u00e1 negativn\u00ed vliv na hormony, jako je t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ovlivnuje-testosteron-a-progesteron-hubnuti-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testosteron<\/a>, kter\u00e9 tomuto procesu napom\u00e1haj\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A to jsme je\u0161t\u011b ani nezm\u00ednili, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kolik kalori\u00ed v alkoholu<\/a> p\u0159ibli\u017en\u011b najdete:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pivo 12\u00b0<\/strong> \u2013 250 kcal \/ 0,5 l<\/li><li><strong>Such\u00e9 v\u00edno<\/strong> \u2013 146 kcal \/ 2 dl<\/li><li><strong>Vodka <\/strong>\u2013 109 kcal \/ 50 ml<\/li><li><strong>Cuba Libre<\/strong> \u2013 170 kcal \/ 1 drink<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A te\u010f si spo\u010d\u00edtejte, kolik kalori\u00ed jste schopni b\u011bhem ve\u010dera jen vyp\u00edt. Dal\u0161\u00edm probl\u00e9mem spojen\u00fdm s alkoholem je rozhodov\u00e1n\u00ed. Stalo se v\u00e1m n\u011bkdy, \u017ee jste cht\u011bli zhubnout a po t\u0159et\u00edm pivu jste sv\u00e9 sna\u017een\u00ed odsunuli a\u017e na p\u0159\u00ed\u0161t\u00ed t\u00fdden? Podobn\u011b <strong>m\u016f\u017ee ovlivnit i na\u0161e \u00fasudky p\u0159i rozm\u00fd\u0161len\u00ed, <\/strong>co si d\u00e1me jako ve\u010dern\u00ed sva\u010dinu. Bude to zeleninov\u00fd sal\u00e1t, nebo kebab na n\u00e1dra\u017e\u00ed, kter\u00fd zp\u0159\u00edjemn\u00ed \u010dek\u00e1n\u00ed na autobus? Tipuji, \u017ee sp\u00ed\u0161 ta druh\u00e1 mo\u017enost. A to bude ve fin\u00e1le d\u011blat dal\u0161\u00edch<strong> n\u011bkolik stovek kcal nav\u00edc,<\/strong> co\u017e p\u0159i hubnut\u00ed nen\u00ed nejide\u00e1ln\u011bj\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K lep\u0161\u00ed regeneraci nepom\u016f\u017ee ani to, kdy\u017e budete spole\u010dn\u011b s alkoholem je\u0161t\u011b kou\u0159it. T\u00edmto zp\u016fsobem jen<strong> zaplav\u00edte t\u011blo dal\u0161\u00edmi toxick\u00fdmi l\u00e1tkami.<\/strong> Z v\u00fdsledku studi\u00ed nav\u00edc vypl\u00fdv\u00e1, \u017ee tento zlozvyk <strong>sni\u017euje synt\u00e9zu svalov\u00fdch b\u00edlkovin a tak\u00e9 p\u0159\u00edsun kysl\u00edku pracuj\u00edc\u00edm sval\u016fm. <\/strong>To se m\u016f\u017ee negativn\u011b projevit jak na svalov\u00e9m r\u016fstu, tak i hor\u0161\u00edm v\u00fdkonem. <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201320] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pomalu se dost\u00e1v\u00e1me k dal\u0161\u00edmu velk\u00e9mu negativn\u00edmu vlivu alkoholu, a to je jeho <strong>dopad na odpo\u010dinek. <\/strong>Pokud budete pa\u0159it do r\u00e1na, asi je v\u00e1m jasn\u00e9, \u017ee sp\u00e1nek pak nebude \u00fapln\u011b nejlep\u0161\u00ed. Krom\u011b ponocov\u00e1n\u00ed je to zp\u016fsobeno tak\u00e9 t\u00edm, \u017ee m\u00e1 alkohol <strong>negativn\u00ed vliv na us\u00edn\u00e1n\u00ed a tak\u00e9 kvalitu samotn\u00e9ho sp\u00e1nku. <\/strong>Nehled\u011b na to, \u017ee i b\u011bhem noci se dost mo\u017en\u00e1 vzbud\u00edte tak\u00e9 proto, \u017ee se v\u00e1m bude cht\u00edt na toaletu nebo budete m\u00edt <strong>kv\u016fli dehydrataci velkou \u017e\u00edze\u0148.<\/strong> A to ani nemluv\u00edm o tom, jak se budete c\u00edtit druh\u00fd den. Krom\u011b bolesti hlavy \u010di nevolnosti v\u00e1s mohou dohnat tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chut\u011b na slan\u00e1 a vysoce kalorick\u00e1 j\u00eddla<\/a>, kter\u00e1 v\u00e1m op\u011bt tak n\u011bjak zbyte\u010dn\u011b <strong>zv\u00fd\u0161\u00ed energetick\u00fd p\u0159\u00edjem.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete s p\u0159\u00e1teli zaj\u00edt na jedno pivo, nen\u00ed v tom \u017e\u00e1dn\u00fd probl\u00e9m. Sna\u017ete se ov\u0161em po tr\u00e9ninku db\u00e1t na p\u0159\u00edjem <strong>kvalitn\u00edch \u017eivin ve form\u011b sacharid\u016f a b\u00edlkovin,<\/strong> kter\u00e9 pomohou s regenerac\u00ed. A samoz\u0159ejm\u011b nezapome\u0148te ani na po\u0159\u00e1dn\u00fd<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1nek<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>trvaj\u00edc\u00ed nejl\u00e9pe 7\u20138 hodin.<\/strong><\/a> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1124x749.jpg\" alt=\"Jak\u00fd vliv m\u00e1 alkohol na r\u016fst sval\u016f a regeneraci\" class=\"wp-image-294970\" width=\"843\" height=\"562\" title=\"Jak\u00fd vliv m\u00e1 alkohol na r\u016fst sval\u016f a regeneraci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-cottonbro-5530170-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vyhybate_se_prirozenemu_pohybu\"><\/span>8. Vyh\u00fdb\u00e1te se p\u0159irozen\u00e9mu pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159irozen\u00e9mu pohybu, jako je nap\u0159\u00edklad b\u011bh \u010di ch\u016fze, se \u010dasto \u00famysln\u011b vyh\u00fdbaj\u00ed lid\u00e9, kte\u0159\u00ed tou\u017e\u00ed nabrat svalovou hmotu. Mnohdy toti\u017e \u017eij\u00ed v omylu, \u017ee by touto aktivitou mohli o svaly p\u0159ij\u00edt, a sv\u016fj c\u00edl tak oddalovat. Neuv\u011bdomuj\u00ed si v\u0161ak, \u017ee p\u0159irozen\u00fd pohyb neslou\u017e\u00ed jen k p\u00e1len\u00ed kalori\u00ed. Pom\u00e1h\u00e1 toti\u017e tak\u00e9 <strong>sn\u00ed\u017eit v\u00fdskyt chronick\u00fdch onemocn\u011bn\u00ed, obezity, cukrovky, kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed \u010di vysok\u00e9ho krevn\u00edho tlaku<\/strong> a dal\u0161\u00edch nemoc\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak maj\u00ed \u010dasto tendenci vyh\u00fdbat se p\u0159irozen\u00e9mu pohybu lid\u00e9, kte\u0159\u00ed cht\u011bj\u00ed zhubnout. Nav\u00edc maj\u00ed pocit, \u017ee hodinou ve fitku u\u017e maj\u00ed svou denn\u00ed aktivitu spln\u011bnou a mohou se po zbytek dne v\u00e1let na gau\u010di nebo sed\u011bt za po\u010d\u00edta\u010dem. Pak jsou ov\u0161em nemile p\u0159ekvapeni, kdy\u017e zjist\u00ed, \u017ee se jim hubnout neda\u0159\u00ed. \u010c\u00edm to je?&nbsp;<\/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<strong> jednoduch\u00e9m p\u0159\u00edkladu vzorov\u00e9ho dne pr\u016fm\u011brn\u00e9 65kg \u017eeny Marie.<\/strong> Ta d\u0159\u00edve chodila do pr\u00e1ce i dom\u016f p\u011b\u0161ky, d\u00edky \u010demu\u017e sp\u00e1lila za hodinu a p\u016fl asi 488 kcal. Pak se v\u011bnovala hodinu a p\u016fl ryt\u00ed zahrady, kdy sp\u00e1lila asi 487 kcal. Ve\u010der je\u0161t\u011b stihla hodinu ukl\u00edzet, \u010d\u00edm\u017e sp\u00e1lila dal\u0161\u00edch 214 kcal. Jen t\u011bmito aktivitami <strong>sp\u00e1lila za den cca 1189 kcal.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marie se rozhodla zhubnout, nejde na to ov\u0161em tak \u00fapln\u011b \u0161\u0165astn\u011b. Za\u010dala 4kr\u00e1t t\u00fddn\u011b chodit do fitka \u2013 v\u017edy alespo\u0148 na hodinu a p\u016fl. B\u011bhem takov\u00e9ho intenzivn\u00edho tr\u00e9ninku sp\u00e1l\u00ed poka\u017ed\u00e9 cca 700 kcal. Aby to st\u00edhala b\u011bhem dne, jezd\u00ed v\u0161ude autem. <strong>Ve voln\u00e9m \u010dase u\u017e nechod\u00ed p\u011b\u0161ky, neukl\u00edz\u00ed ani neryje na zahrad\u011b. <\/strong>M\u00e1 pocit, \u017ee u\u017e se h\u00fdbat nemus\u00ed, proto\u017ee p\u0159ece byla cvi\u010dit. M\u00edsto toho si \u010dte na internetu \u010dl\u00e1nky o z\u00e1zra\u010dn\u00fdch diet\u00e1ch a prom\u011bn\u00e1ch. B\u011bhem tr\u00e9ninkov\u00e9ho dne tak sp\u00e1l\u00ed asi o 489 kcal m\u00e9n\u011b, ne\u017e byla zvykl\u00e1. V netr\u00e9ninkov\u00e9 dny m\u016f\u017ee b\u00fdt tento rozd\u00edl v\u011bt\u0161\u00ed ne\u017e 1000 kcal. Marie se tak nem\u016f\u017ee divit, \u017ee se j\u00ed <strong>v\u00e1ha neh\u00fdbe, nebo se je\u0161t\u011b zvy\u0161uje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hodina ve fitku je jen zlomek dne. Mnohem d\u016fle\u017eit\u011bj\u0161\u00ed je to, <strong>jak moc se h\u00fdbete ve zb\u00fdvaj\u00edc\u00edm \u010dase. <\/strong>Pokud by v\u00e1s zaj\u00edmalo v\u00edce informac\u00ed o tom, jak d\u016fle\u017eit\u00fd je p\u0159irozen\u00fd pohyb a kolik kalori\u00ed p\u0159i n\u011bm sp\u00e1l\u00edte, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1124x750.jpg\" alt=\"Pro\u010d je d\u016fle\u017eit\u00fd p\u0159irozen\u00fd pohyb - NEAT\" class=\"wp-image-294984\" width=\"843\" height=\"563\" title=\"Pro\u010d je d\u016fle\u017eit\u00fd p\u0159irozen\u00fd pohyb - NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7249-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Prilis_brzy_jdete_na_dalsi_trenink\"><\/span>9. P\u0159\u00edli\u0161 brzy jdete na dal\u0161\u00ed tr\u00e9nink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud pravideln\u011b cvi\u010d\u00edte, jist\u011b v\u00e1m nen\u00ed ciz\u00ed pojem<strong> regenerace. <\/strong>Jedn\u00e1 se o proces, b\u011bhem kter\u00e9ho doch\u00e1z\u00ed k <strong>\u00fapln\u00e9 obnov\u011b psychick\u00fdch a fyzick\u00fdch sil, kter\u00e9 byly naru\u0161eny p\u0159edchoz\u00edm tr\u00e9ninkem.<\/strong> V p\u0159\u00edpad\u011b, \u017ee t\u011blo nem\u00e1 dostatek \u010dasu na regeneraci, nest\u00edh\u00e1 nap\u0159\u00edklad obnovovat drobn\u00e9 trhlinky ve svalov\u00fdch vl\u00e1knech. T\u00edm se <strong>zvy\u0161uje riziko poran\u011bn\u00ed m\u011bkk\u00fdch tk\u00e1n\u00ed a vlastn\u011b i cel\u00e9ho pohybov\u00e9ho apar\u00e1tu. <\/strong>Pokud tedy p\u016fjdete 5kr\u00e1t t\u00fddn\u011b cvi\u010dit nohy a do toho b\u011bh\u00e1te a jezd\u00edte na kole, nem\u016f\u017eete \u010dekat, \u017ee si zpevn\u00edte zadek a vypracujete nohy. Takovou z\u00e1t\u011b\u017e nem\u016f\u017ee t\u011blo dostate\u010dn\u011b zregenerovat, a tak v\u00e1s nejsp\u00ed\u0161 \u010dekaj\u00ed bolesti doln\u00edch kon\u010detin, \u00fanava, nedostatek s\u00edly a dost mo\u017en\u00e1 se \u010dasem objev\u00ed i n\u011bjak\u00e9 to zran\u011bn\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneraci byste nem\u011bli vn\u00edmat jako zlo, kter\u00e9 oddaluje va\u0161e v\u00fdsledky. Naopak se jedn\u00e1 o <strong>nezbytnou sou\u010d\u00e1st cel\u00e9ho procesu,<\/strong> kter\u00e1 v\u00e1m pom\u016f\u017ee d\u0159\u00edve se dostat do c\u00edle. Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 typy regenerace m\u016f\u017eete za\u0159adit, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Na_dalsi_trenink_jdete_az_se_vam_chce\"><\/span>10. Na dal\u0161\u00ed tr\u00e9nink jdete, a\u017e se v\u00e1m chce&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Od p\u0159edchoz\u00edho bodu je pak tento bod druh\u00fdm extr\u00e9mem. Kdy\u017e budete po prvn\u00edm tr\u00e9ninku \u010dekat, a\u017e v\u00e1s pol\u00edb\u00ed m\u00faza a p\u0159ijde chu\u0165 do dal\u0161\u00edho, je dost mo\u017en\u00e9, \u017ee jste pr\u00e1v\u011b docvi\u010dili. Pokud chcete, aby se dostavily viditeln\u00e9<strong> v\u00fdsledky, je pot\u0159eba b\u00fdt konzistentn\u00ed.<\/strong> Sestavte si re\u00e1ln\u00fd tr\u00e9ninkov\u00fd pl\u00e1n a sna\u017ete se ho dodr\u017eovat, jak jen to p\u016fjde. Po\u010d\u00edtejte i s variantou, \u017ee v\u0161e b\u011bhem dne nevyjde podle pl\u00e1n\u016f, a m\u011bjte v z\u00e1loze t\u0159eba krat\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT tr\u00e9nink<\/a>. D\u00edky n\u011bmu si d\u00e1te do t\u011bla b\u011bhem p\u00e1r minut v pohodl\u00ed domova a m\u016f\u017eete m\u00edt dobr\u00fd pocit, \u017ee jste <strong>cvi\u010den\u00ed i tak zvl\u00e1dli.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce informac\u00ed o tom, jak si sestavit tr\u00e9ninkov\u00fd pl\u00e1n, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1124x749.jpg\" alt=\"Jak si sestavit tr\u00e9ninkov\u00fd pl\u00e1n\" class=\"wp-image-295000\" width=\"843\" height=\"562\" title=\"Jak si sestavit tr\u00e9ninkov\u00fd pl\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IVP_9855.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne v\u017edy je v\u0161e perfektn\u00ed. Pokud ale usilujeme o to, aby n\u00e1m cvi\u010den\u00ed p\u0159ineslo n\u011bjak\u00e9 v\u00fdsledky, m\u011bli bychom se sna\u017eit <strong>minimalizovat potr\u00e9ninkov\u00e9 chyby. <\/strong>Ty pak sna\u017een\u00ed zbyte\u010dn\u011b sabotuj\u00ed. Kdy\u017e budete dodr\u017eovat na\u0161e rady t\u00fdkaj\u00edc\u00ed se stravy, pohybu a regenerace, postava se v\u00e1m bude postupn\u011b m\u011bnit p\u0159ed o\u010dima. A ta radost z dosa\u017een\u00ed c\u00edle je k nezaplacen\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo oddaluje sv\u016fj progres t\u00edm, co d\u011bl\u00e1 po tr\u00e9ninku? Sd\u00edlejte s n\u00edm \u010dl\u00e1nek, a\u0165 se taky m\u016f\u017ee radovat z v\u00fdsledk\u016f.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\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>Mak\u00e1te na sob\u011b? Pak by byla \u0161koda zkazit si progres chybami po tr\u00e9ninku, kter\u00fdm se m\u016f\u017eete vyhnout. Poj\u010fme se pod\u00edvat na ty nej\u010dast\u011bj\u0161\u00ed. <\/p>\n","protected":false},"author":100,"featured_media":295067,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6885,7353,7479,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294905","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-motivace","9":"tag-strava-cs","10":"tag-trenink","11":"tag-zdravy-zivotni-styl","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>Nej\u010dast\u011bj\u0161\u00ed potr\u00e9ninkov\u00e9 chyby, kter\u00e9 oddaluj\u00ed v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co d\u011blat po tr\u00e9ninku? Zam\u011b\u0159te se na kvalitn\u00ed stravu a regeneraci. Vyhn\u011bte se alkoholu, vysok\u00e9mu p\u0159\u00edjmu tuk\u016f a nezapom\u00ednejte tak\u00e9 doplnit tekutiny.\" \/>\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\/nejcastejsi-potreninkove-chyby-ktere-oddaluji-vysledky\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nej\u010dast\u011bj\u0161\u00ed potr\u00e9ninkov\u00e9 chyby, kter\u00e9 oddaluj\u00ed v\u00fdsledky - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co d\u011blat po tr\u00e9ninku? Zam\u011b\u0159te se na kvalitn\u00ed stravu a regeneraci. 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