{"id":295886,"date":"2021-09-13T10:08:08","date_gmt":"2021-09-13T08:08:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=295886"},"modified":"2025-05-29T22:28:26","modified_gmt":"2025-05-29T20:28:26","slug":"10-rad-pro-zacatecniky","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/","title":{"rendered":"10 rad pro za\u010d\u00e1te\u010dn\u00edky ve fitku pro rychl\u00e9 a trvale udr\u017eiteln\u00e9 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\/10-rad-pro-zacatecniky\/#Prvni_kroky_do_fitka_nebo_proc_cvicit\" title=\"Prvn\u00ed kroky do fitka nebo pro\u010d cvi\u010dit?\">Prvn\u00ed kroky do fitka nebo pro\u010d cvi\u010dit?<\/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\/10-rad-pro-zacatecniky\/#Chyby_delaji_cloveka_ale_predchazet_jim_je_efektivnejsi\" title=\"Chyby d\u011blaj\u00ed \u010dlov\u011bka, ale p\u0159edch\u00e1zet jim je efektivn\u011bj\u0161\u00ed\">Chyby d\u011blaj\u00ed \u010dlov\u011bka, ale p\u0159edch\u00e1zet jim je efektivn\u011bj\u0161\u00ed<\/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\/10-rad-pro-zacatecniky\/#10_rad_pro_zacatecniky\" title=\"10 rad pro za\u010d\u00e1te\u010dn\u00edky\">10 rad pro za\u010d\u00e1te\u010dn\u00edky<\/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\/10-rad-pro-zacatecniky\/#1_Budte_SMART_pri_stanoveni_vasich_cilu\" title=\"1. Bu\u010fte SMART p\u0159i stanoven\u00ed va\u0161ich c\u00edl\u016f\">1. Bu\u010fte SMART p\u0159i stanoven\u00ed va\u0161ich c\u00edl\u016f<\/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\/10-rad-pro-zacatecniky\/#2_Prekonejte_svuj_strach_z_fitka\" title=\"2. P\u0159ekonejte sv\u016fj strach z fitka\">2. P\u0159ekonejte sv\u016fj strach z fitka<\/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\/10-rad-pro-zacatecniky\/#3_Vytvorte_si_navyky\" title=\"3. Vytvo\u0159te si n\u00e1vyky\">3. Vytvo\u0159te si n\u00e1vyky<\/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\/10-rad-pro-zacatecniky\/#4_Necekejte_zazraky\" title=\"4. Ne\u010dekejte z\u00e1zraky\">4. Ne\u010dekejte z\u00e1zraky<\/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\/10-rad-pro-zacatecniky\/#5_Respektujte_posloupnost_treninku\" title=\"5. Respektujte posloupnost tr\u00e9ninku\">5. Respektujte posloupnost tr\u00e9ninku<\/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\/10-rad-pro-zacatecniky\/#6_Naucte_se_spravnou_techniku_a_nekopirujte_trenink_zkusenych_borcu\" title=\"6. Nau\u010dte se spr\u00e1vnou techniku a nekop\u00edrujte tr\u00e9nink zku\u0161en\u00fdch borc\u016f\">6. Nau\u010dte se spr\u00e1vnou techniku a nekop\u00edrujte tr\u00e9nink zku\u0161en\u00fdch borc\u016f<\/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\/10-rad-pro-zacatecniky\/#7_Venujte_se_komplexnim_cvikum\" title=\"7. V\u011bnujte se komplexn\u00edm cvik\u016fm\">7. V\u011bnujte se komplexn\u00edm cvik\u016fm<\/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\/10-rad-pro-zacatecniky\/#8_Prizpusobte_jidelnicek_svemu_cili\" title=\"8. P\u0159izp\u016fsobte j\u00eddeln\u00ed\u010dek sv\u00e9mu c\u00edli\">8. P\u0159izp\u016fsobte j\u00eddeln\u00ed\u010dek sv\u00e9mu c\u00edli<\/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\/10-rad-pro-zacatecniky\/#9_Investujte_do_nezbytne_vybavy\" title=\"9. Investujte do nezbytn\u00e9 v\u00fdbavy\">9. Investujte do nezbytn\u00e9 v\u00fdbavy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/#10_Vzdelavejte_se_z_kvalitnich_zdroju\" title=\"10. Vzd\u011bl\u00e1vejte se z kvalitn\u00edch zdroj\u016f\">10. Vzd\u011bl\u00e1vejte se z kvalitn\u00edch zdroj\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0158\u00edk\u00e1 se, \u017ee za\u010d\u00e1tky b\u00fdvaj\u00ed t\u011b\u017ek\u00e9. Mo\u017en\u00e1 ne v\u0161ude, ale ve fitness sv\u011bt\u011b to ur\u010dit\u011b plat\u00ed dvojn\u00e1sob. Ka\u017ed\u00fd den se mnoho lid\u00ed odv\u00e1\u017e\u00ed <strong>ud\u011blat prvn\u00ed krok ke sv\u00e9mu lep\u0161\u00edmu j\u00e1.<\/strong> N\u011bkte\u0159\u00ed ho dokonce opakuj\u00ed znovu ka\u017ed\u00fd t\u00fdden. Maj\u00ed r\u016fzn\u00e9 c\u00edle, ale nej\u010dast\u011bji se m\u016f\u017eeme setkat s t\u00edm, \u017ee cht\u011bj\u00ed zhubnout nebo nabrat svalovou hmotu. Prvn\u00ed kroky do fitka absolvovali mnoz\u00ed z n\u00e1s s touhou m\u00edt na b\u0159i\u0161e kr\u00e1sn\u00fd six-pack.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento, pro n\u011bkoho mo\u017en\u00e1 povrchn\u00ed d\u016fvod, \u010dasem vyst\u0159\u00eddala radost ze cvi\u010den\u00ed a snaha \u017e\u00edt zdrav\u011bj\u0161\u00ed \u017eivot. \u010casy prvn\u00edch tr\u00e9nink\u016f v\u0161ak b\u00fdvaj\u00ed i pln\u00e9 chyb. Zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee se na tuto cestu odhodl\u00e1te sami a nem\u00e1te u sebe tren\u00e9ra, kter\u00fd by v\u00e1m uk\u00e1zal, jak na to. Pokud jste ve fitness sv\u011bt\u011b nov\u00ed, tento \u010dl\u00e1nek bude ide\u00e1ln\u00ed vstupenkou. Nab\u00eddneme v\u00e1m v n\u011bm <strong>10 rad, kter\u00e9 v\u00e1m pomohou za\u010d\u00edt pozvolna, ned\u011blat zbyte\u010dn\u00e9 chyby a zejm\u00e9na zachovat si v\u016fli cvi\u010dit nejen dnes, ale tak\u00e9 za m\u011bs\u00edc \u010di rok.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Prvni_kroky_do_fitka_nebo_proc_cvicit\"><\/span>Prvn\u00ed kroky do fitka nebo pro\u010d cvi\u010dit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00e1tek va\u0161\u00ed cesty ke cvi\u010den\u00ed by m\u011bl st\u00e1t na pevn\u00fdch z\u00e1kladech, kter\u00e9 tvo\u0159\u00ed v prvn\u00ed \u0159ad\u011b <strong>dostate\u010dn\u011b siln\u00fd d\u016fvod pro\u010d.<\/strong> Chcete se c\u00edtit l\u00e9pe? Tou\u017e\u00edte po vysn\u011bn\u00e9 postav\u011b? Je va\u0161\u00edm c\u00edlem zdrav\u011bj\u0161\u00ed \u017eivotn\u00ed styl, kter\u00fd v kone\u010dn\u00e9m d\u016fsledku m\u016f\u017ee v\u00e9st k del\u0161\u00edmu a kvalitn\u011bj\u0161\u00edmu \u017eivotu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravotn\u00ed v\u00fdhody cvi\u010den\u00ed jsou nesporn\u00e9 a prosp\u00edvaj\u00ed ka\u017ed\u00e9mu, bez ohledu na v\u011bk, pohlav\u00ed nebo fyzickou zdatnost. Na za\u010d\u00e1tku je dobr\u00e9 v\u011bd\u011bt, \u017ee pravideln\u00e9 tr\u00e9ninky v\u00e1m nep\u0159inesou pouze svaly \u010di \u0161t\u00edhlej\u0161\u00ed postavu, ale t\u011bch bonus\u016f je mnohem v\u00edce.<\/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.cz\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-1124x750.jpg\" alt=\"Prvn\u00ed kroky do fitka nebo pro\u010d cvi\u010dit?\" class=\"wp-image-294291\" style=\"width:843px;height:563px\" title=\"Prvn\u00ed kroky do fitka nebo pro\u010d cvi\u010dit?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DNP_5829-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Mezi skv\u011bl\u00e9 d\u016fvody, pro\u010d za\u010d\u00edt cvi\u010dit pat\u0159\u00ed:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Leh\u010d\u00ed hubnut\u00ed<\/strong> &#8211; cvi\u010den\u00ed m\u016f\u017ee pomoci zabr\u00e1nit nadm\u011brn\u00e9mu tloustnut\u00ed nebo podpo\u0159it hubnut\u00ed. Faktem je, \u017ee pokud se v\u011bnujete fyzick\u00e9 aktivit\u011b, spalujete kalorie. \u010c\u00edm intenzivn\u011bj\u0161\u00ed je v\u00e1\u0161 tr\u00e9nink, t\u00edm v\u00edce kalori\u00ed dok\u00e1\u017eete sp\u00e1lit a ka\u017ed\u00e1 fyzick\u00e1 aktivita je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00e1. Velmi obl\u00edben\u00fd je v tomto sm\u011bru silov\u00fd tr\u00e9nink, d\u00edky kter\u00e9mu dok\u00e1\u017eete sp\u00e1lit v\u00edce energie t\u00e9m\u011b\u0159 zadarmo i n\u011bkolik hodin po n\u011bm. Tento jev je zn\u00e1m\u00fd pod zkratkou EPOC nebo v p\u0159ekladu zv\u00fd\u0161en\u00e1 spot\u0159eba kysl\u00edku po cvi\u010den\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Vy\u0161\u0161\u00ed \u0161ance na del\u0161\u00ed \u017eivot<\/strong> &#8211; mnoho v\u011bdeck\u00fdch studi\u00ed ukazuje, \u017ee fyzick\u00e1 aktivita jako cvi\u010den\u00ed m\u016f\u017ee pomoci prodlou\u017eit \u017eivot. Tato v\u00fdhoda se projevuje p\u0159i jak\u00e9mkoliv jej\u00edm typu. Souvis\u00ed s t\u00edm, \u017ee fyzick\u00e1 aktivita zlep\u0161uje kardiovaskul\u00e1rn\u00ed zdrav\u00ed a sni\u017euje riziko kardiovaskul\u00e1rn\u00edch \u010di dal\u0161\u00edch nemoc\u00ed. Krom\u011b toho m\u00e1 pozitivn\u00ed vliv na sp\u00e1nek, posiluje imunitn\u00ed syst\u00e9m a sni\u017euje hladinu cholesterolu. Spojen\u00ed t\u011bchto a dal\u0161\u00edch benefit\u016f fyzick\u00e9 aktivity m\u00e1 pak vliv na celkov\u00e9 zdrav\u00ed a \u017eivot.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [31]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Zv\u00fd\u0161en\u00fd pocit \u0161t\u011bst\u00ed<\/strong> &#8211; cvi\u010den\u00ed d\u00edky produkci endorfin\u016f zlep\u0161uje n\u00e1ladu, sni\u017euje pocity \u00fazkosti a stresu. M\u00e1 tak\u00e9 pozitivn\u00ed vliv na hormony serotonin a norepinefrin (noradrenalin), kter\u00e9 mohou zm\u00edrnit pocity deprese. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2 &#8211; 3]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Vy\u0161\u0161\u00ed hladina energie<\/strong> &#8211; jedna ze studi\u00ed zjistila, \u017ee 6 t\u00fddn\u016f pravideln\u00e9ho cvi\u010den\u00ed sn\u00ed\u017eilo pocity \u00fanavy u lid\u00ed, kter\u00e9 p\u0159edt\u00edm tr\u00e1pila \u00fanava. Cvi\u010den\u00ed m\u00e1 obecn\u011b pozitivn\u00ed vliv na na\u0161e bun\u011b\u010dn\u00e9 elektr\u00e1rny, kter\u00e9 vyr\u00e1b\u011bj\u00ed energii v podob\u011b mitochondri\u00ed. I d\u00edky tomu tak m\u016f\u017eeme poci\u0165ovat vy\u0161\u0161\u00ed \u00farove\u0148 \u017eivotn\u00ed energie. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Zlep\u0161en\u00ed kvality sp\u00e1nku<\/strong> &#8211; v\u00fdzkum realizovan\u00fd na star\u0161\u00edch lidech uk\u00e1zal, \u017ee tr\u00e9ninkov\u00fd program u \u00fa\u010dastn\u00edk\u016f zlep\u0161il kvalitu sp\u00e1nku i samotn\u00fd \u010das pot\u0159ebn\u00fd na us\u00edn\u00e1n\u00ed. Dal\u0161\u00ed studie m\u011bla podobn\u00e9 v\u00fdsledky s t\u00edm, \u017ee 16 t\u00fddn\u016f aerobn\u00ed fyzick\u00e9 aktivity pomohlo lidem trp\u00edc\u00edm nespavost\u00ed sp\u00e1t d\u00e9le a kvalitn\u011bji. Nav\u00edc po probuzen\u00ed c\u00edtili v\u00edce energie. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5 &#8211; 6]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Pozitivn\u00ed vliv na zdrav\u00ed srdce<\/strong> &#8211; mezi mo\u017en\u00e9 v\u00fdhody cvi\u010den\u00ed pat\u0159\u00ed i zlep\u0161en\u00ed hladiny cholesterolu, sn\u00ed\u017een\u00ed krevn\u00edho tlaku a rizika kardiovaskul\u00e1rn\u00edch chorob. Centrum pro kontrolu a prevenci nemoc\u00ed (CDC) proto doporu\u010duje minim\u00e1ln\u011b 150 minut st\u0159edn\u011b intenzivn\u00ed aktivity t\u00fddn\u011b. WHO doporu\u010den\u00ed roz\u0161i\u0159uje na 150 &#8211; 300 minut aerobn\u00ed fyzick\u00e9 aktivity st\u0159edn\u00ed intenzity, kterou by m\u011bli prov\u00e1d\u011bt dosp\u011bl\u00ed ve v\u011bku 18 &#8211; 64 let. V p\u0159\u00edpad\u011b vy\u0161\u0161\u00ed intenzity by to m\u011blo b\u00fdt 75 &#8211; 150 minut t\u00fddn\u011b.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[7 &#8211; 8]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Zlep\u0161en\u00ed zdrav\u00ed kost\u00ed<\/strong> &#8211; sport je obecn\u011b zn\u00e1m\u00fd pozitivn\u00edm vlivem na zdrav\u00ed kost\u00ed. Je to proto, \u017ee se d\u00edky n\u011bmu st\u00e1vaj\u00ed pevn\u011bj\u0161\u00ed a mohou tak pomoci zpomalit \u00fabytek kostn\u00ed hmoty, ke kter\u00e9mu doch\u00e1z\u00ed b\u011bhem st\u00e1rnut\u00ed. Je proto d\u016fle\u017eit\u00e9 sportovat pravideln\u011b n\u011bkolikr\u00e1t za t\u00fdden a ne pouze jednou za m\u011bs\u00edc. Pro zdrav\u00ed kost\u00ed je obzvl\u00e1\u0161t\u011b dobr\u00fd silov\u00fd tr\u00e9nink, turistika, ch\u016fze, tenis nebo tanec. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7] [9]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s v\u00fdhody cvi\u010den\u00ed zaj\u00edmaj\u00ed detailn\u011bji, rozhodn\u011b nevynechte n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/9-skvelych-duvodu-proc-zacit-cvicit-a-jak-na-to\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 skv\u011bl\u00fdch d\u016fvod\u016f, pro\u010d za\u010d\u00edt cvi\u010dit, a jak na to.<\/strong><\/a><\/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=\"32659,50911,50953,50959,107800\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Chyby_delaji_cloveka_ale_predchazet_jim_je_efektivnejsi\"><\/span>Chyby d\u011blaj\u00ed \u010dlov\u011bka, ale p\u0159edch\u00e1zet jim je efektivn\u011bj\u0161\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00e1tky cvi\u010den\u00ed b\u00fdvaj\u00ed \u010dasto pln\u00e9 chyb. Mnoho z n\u00e1s m\u00e1 sedav\u00e9 zam\u011bstn\u00e1n\u00ed, kter\u00e9 zahrnuje nap\u0159\u00edklad celodenn\u00ed sezen\u00ed u po\u010d\u00edta\u010de. Pak se rozhodneme j\u00edt na tr\u00e9nink a neobt\u011b\u017eujeme se ani <strong>zah\u0159\u00e1t \u010di rozcvi\u010dit<\/strong>. V\u00fdjimkou nejsou ani za\u010d\u00e1te\u010dn\u00edci, kte\u0159\u00ed \u010dasto hned po p\u0159\u00edchodu do gymu sahaj\u00ed po \u010dink\u00e1ch. Krom\u011b toho <strong>podce\u0148uj\u00ed regeneraci a pitn\u00fd re\u017eim<\/strong> nebo makaj\u00ed, ale v\u0161echnu svou snahu zni\u010d\u00ed p\u0159es v\u00edkend alkoholem nebo \u0161patnou stravou, a pak se div\u00ed, \u017ee nemaj\u00ed v\u00fdsledky. P\u0159\u00edpadn\u011b si st\u011b\u017euj\u00ed na to, kolik \u010dasu je stoj\u00ed samotn\u00fd tr\u00e9nink a neuv\u011bdomuj\u00ed si, jak dlouho se b\u011bhem n\u011bj v\u011bnuj\u00ed mobilu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nep\u0159\u00edtelem za\u010d\u00e1te\u010dn\u00edka m\u016f\u017ee b\u00fdt i p\u0159emotivovanost, kter\u00e1 ho nut\u00ed nakl\u00e1dat si p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 v\u00e1hy a ignorovat d\u016fle\u017eitost techniky. V tomto p\u0159\u00edpad\u011b si u\u017e koleduje o zran\u011bn\u00ed.<\/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=\"10_rad_pro_zacatecniky\"><\/span>10 rad pro za\u010d\u00e1te\u010dn\u00edky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abyste se vyhnuli zbyte\u010dn\u00fdm probl\u00e9m\u016fm a hned od za\u010d\u00e1tku vyrazili t\u00edm spr\u00e1vn\u00fdm sm\u011brem, n\u00ed\u017ee pro v\u00e1s m\u00e1me <strong>10 tip\u016f a rad, kter\u00e9 v\u00e1m usnadn\u00ed vstup do fitka.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Budte_SMART_pri_stanoveni_vasich_cilu\"><\/span>1. Bu\u010fte SMART p\u0159i stanoven\u00ed va\u0161ich c\u00edl\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jakmile se rozhodnete vstoupit do sv\u011bta cvi\u010den\u00ed, zkuste si hned na za\u010d\u00e1tku <strong>jasn\u011b stanovit va\u0161e c\u00edle.<\/strong> M\u011bly by spl\u0148ovat n\u011bkolik krit\u00e9ri\u00ed, kter\u00e1 by pro v\u00e1s m\u011bla b\u00fdt p\u0159edev\u0161\u00edm skute\u010dn\u011b d\u016fle\u017eit\u00e1. To v\u00e1m zaru\u010d\u00ed, \u017ee budete mnohem odhodlan\u011bj\u0161\u00ed a dos\u00e1hnete po\u017eadovan\u00e9ho v\u00fdsledku. P\u0159i pl\u00e1nov\u00e1n\u00ed se dr\u017ete dob\u0159e zn\u00e1m\u00e9 a ov\u011b\u0159en\u00e9 metody SMART, kter\u00e1 d\u00e1v\u00e1 va\u0161im c\u00edl\u016fm v\u0161echna konkr\u00e9tn\u00ed krit\u00e9ria <span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u201313]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Specifi\u010dnost (Specific)<\/strong> &#8211; p\u0159i stanoven\u00ed c\u00edl\u016f mus\u00edte b\u00fdt konkr\u00e9tn\u00ed a nesta\u010d\u00ed \u0159\u00edci pouze to, \u017ee chcete zhubnout nebo zvedat t\u011b\u017ek\u00e9 v\u00e1hy. M\u00edsto toho se sna\u017ete vyjad\u0159ovat \u0159e\u010d\u00ed \u010d\u00edsel, nap\u0159\u00edklad <strong>chci zhubnout 10 kg, chci ub\u011bhnout 10 km nebo chci zvednout 50 kg na benchpressu a podobn\u011b.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">M\u011b\u0159itelnost (Measurable)<\/strong> &#8211; jestli\u017ee n\u011bjak\u00fdm zp\u016fsobem nem\u016f\u017eete zm\u011b\u0159it sv\u016fj c\u00edl, pak nezjist\u00edte ani to, zda jste ho zvl\u00e1dli. V p\u0159\u00edpad\u011b, \u017ee chcete zhubnout 5 kg, mus\u00edte v\u011bd\u011bt, na jak\u00e9 v\u00e1ze jste a <strong>postupn\u011b zaznamen\u00e1vat sv\u016fj pokrok dal\u0161\u00edm v\u00e1\u017een\u00edm nebo m\u011b\u0159en\u00edm.<\/strong> D\u00edl\u010d\u00ed \u00fasp\u011bchy udr\u017e\u00ed va\u0161i motivaci a posunou v\u00e1s k v\u00fdsledn\u00e9 v\u00e1ze.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Dosa\u017eitelnost (Achievable)<\/strong> &#8211; pokud m\u00ed\u0159\u00edte p\u0159\u00edli\u0161 vysoko nebo se sna\u017e\u00edte d\u011blat p\u0159\u00edli\u0161 mnoho v\u011bc\u00ed najednou, je velmi pravd\u011bpodobn\u00e9, \u017ee se v\u00e1m nakonec nepoda\u0159\u00ed dos\u00e1hnout va\u0161eho c\u00edle. Proto byste m\u011bli b\u00fdt realist\u00e9 v tom, co dok\u00e1\u017eete a sna\u017eit se v\u017edy dr\u017eet pouze jednoho c\u00edle. Pokud jste poprv\u00e9 ve fitku a va\u0161e fyzick\u00e1 kondice je slab\u00e1, asi nen\u00ed re\u00e1ln\u00e9 o\u010dek\u00e1vat, \u017ee zvednete 100 kg na benchpressu nebo, \u017ee va\u0161\u00edm v\u00fdkonem na d\u0159epy zast\u00edn\u00edte borce, kter\u00fd na sob\u011b mak\u00e1 u\u017e n\u011bkolik let. Re\u00e1ln\u00e9 by bylo nap\u0159\u00edklad o\u010dek\u00e1vat, <strong>\u017ee ud\u011bl\u00e1te 20 klik\u016f s vlastn\u00ed v\u00e1hou v pr\u016fb\u011bhu 2 m\u011bs\u00edc\u016f.<\/strong> V souvislosti s dosa\u017eitelnost\u00ed bude pro v\u00e1s tak\u00e9 jednodu\u0161\u0161\u00ed, pokud si sv\u016fj <strong>jeden velk\u00fd c\u00edl rozd\u011bl\u00edte do mal\u00fdch d\u00edl\u010d\u00edch c\u00edl\u016f.<\/strong> Zhubnout 4 kg za 2 m\u011bs\u00edce se v\u00e1m st\u00e1le m\u016f\u017ee zd\u00e1t mnoho. Ale c\u00edl zhubnout 0,5 kg t\u00fddn\u011b u\u017e nezn\u00ed tak hrozn\u011b a jeho dosahov\u00e1n\u00ed v\u00e1s postupn\u011b dopracuje k p\u016fvodn\u011b po\u017eadovan\u00fdm \u010dty\u0159em kil\u016fm.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Relevantnost (Relevant)<\/strong> &#8211; p\u0159i ka\u017ed\u00e9m c\u00edli je d\u016fle\u017eit\u00e9 si uv\u011bdomit, pro\u010d ho vlastn\u011b chcete dos\u00e1hnout. Tr\u00e9nujete na konkr\u00e9tn\u00ed sout\u011b\u017e? Hubnete, abyste se ve\u0161li do \u0161at\u016f \u010di obleku na svatbu? Chcete b\u00fdt zdrav\u011bj\u0161\u00ed a fyzicky zdatn\u011bj\u0161\u00ed? Toto v\u0161echno jsou p\u00e1dn\u00e9 d\u016fvody k fyzick\u00e9 aktivit\u011b. Ka\u017ed\u00fd si v\u0161ak mus\u00ed naj\u00edt ty sv\u00e9. Pouze tak se pro n\u011bj <strong>stanou relevantn\u00ed a t\u00edm p\u00e1dem i udr\u017eiteln\u00e9.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">\u010casov\u00e1 omezenost (Time-based)<\/strong> &#8211; trochu \u010dasov\u00e9ho n\u00e1tlaku p\u0159i tvorb\u011b c\u00edl\u016f rozhodn\u011b nen\u00ed na \u0161kodu. \u0158\u00edkat, \u017ee chcete zhubnout 5 kg, po\u0159\u00e1d nesta\u010d\u00ed. Je dobr\u00e9 k tomu p\u0159idat \u010dasov\u00fd r\u00e1mec a skv\u011bl\u00fdm c\u00edlem ve fin\u00e1le z\u016fst\u00e1v\u00e1 p\u0159\u00e1n\u00ed <strong>chci zhubnout nebo nabrat 5 kg za 3 m\u011bs\u00edce.<\/strong> Pouze pro lep\u0161\u00ed p\u0159edstavu, <strong>ide\u00e1ln\u00ed rychlost hubnut\u00ed je zhruba 0,5 a\u017e 1 kg za t\u00fdden.<\/strong> <span style=\"color: #ff6600;\">[32]<\/span><\/li>\n<\/ol>\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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/f1-1124x749.jpg\" alt=\"Bu\u010fte SMART p\u0159i stanoven\u00ed va\u0161ich c\u00edl\u016f\" class=\"wp-image-294308\" style=\"width:843px;height:562px\" title=\"Bu\u010fte SMART p\u0159i stanoven\u00ed va\u0161ich c\u00edl\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/f1-2048x1365.jpg 2048w\" 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=\"2_Prekonejte_svuj_strach_z_fitka\"><\/span>2. P\u0159ekonejte sv\u016fj strach z fitka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud m\u00e1te strach z prvn\u00ed n\u00e1v\u0161t\u011bvy fitka, ur\u010dit\u011b nejste sami. Podle pr\u016fzkumu dokonce existuj\u00ed lid\u00e9, kte\u0159\u00ed necvi\u010d\u00ed a <span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>my\u0161lenku n\u00e1v\u0161t\u011bvy fitka pova\u017euj\u00ed za stra\u0161idelnou<\/li>\n\n\n\n<li>rad\u011bji by byli sami v m\u00edstnosti s pavoukem ne\u017e sami ve fitku<\/li>\n\n\n\n<li>rad\u011bji by si nechali p\u00edchnout injekci, ne\u017e nav\u0161t\u00edvili fitko<\/li>\n\n\n\n<li>rad\u011bji by se na den vzdali sv\u00e9ho telefonu, ne\u017e sami nav\u0161t\u00edvili fitko<\/li>\n\n\n\n<li>jsou nerv\u00f3zn\u00ed z my\u0161lenky n\u00e1v\u0161t\u011bvy fitka, proto\u017ee tam uvid\u00ed fyzicky zdatn\u011bj\u0161\u00ed lidi, ne\u017e jsou oni sami<\/li>\n\n\n\n<li>za nejstra\u0161ideln\u011bj\u0161\u00ed m\u00edsto ve fitku pova\u017euj\u00ed stojan na d\u0159epy, proto\u017ee nev\u00ed, jakou v\u00e1hu by na n\u011bm m\u011bli pou\u017e\u00edt<\/li>\n\n\n\n<li>maj\u00ed obavy po\u017e\u00e1dat o pomoc zam\u011bstnance fitka<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho za\u010d\u00e1te\u010dn\u00edk\u016f se zkr\u00e1tka boj\u00ed, \u017ee ve fitku budou vypadat hloup\u011b. Souvis\u00ed to zejm\u00e9na s t\u00edm, \u017ee neum\u00ed ovl\u00e1dat stroje a nejsou si jisti, zda maj\u00ed spr\u00e1vnou techniku cvi\u010den\u00ed. \u0158e\u0161en\u00edm je <strong>pt\u00e1t se. Nebojte se oslovit zam\u011bstnance fitka nebo tren\u00e9ra, <\/strong>kter\u00fd v\u00e1m velmi r\u00e1d pom\u016f\u017ee a uk\u00e1\u017ee, jak se obsluhuj\u00ed konkr\u00e9tn\u00ed stroje. Konec-konc\u016f, od toho tam ten person\u00e1l p\u0159ece je a vy rozhodn\u011b nebudete prvn\u00ed ani posledn\u00ed, kdo se na n\u011bco zeptal. Ur\u010dit\u011b v\u00e1m v\u0161ak <strong>nebude m\u00edt probl\u00e9m poradit ani jin\u00fd n\u00e1v\u0161t\u011bvn\u00edk,<\/strong> kter\u00e9ho m\u016f\u017eete oslovit b\u011bhem pauzy mezi s\u00e9riemi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fitness komunita lid\u00ed je opravdu velmi otev\u0159en\u00e1 a <strong>kdokoliv v n\u00ed v\u00e1m bez probl\u00e9m\u016f porad\u00ed.<\/strong> Uva\u017eov\u00e1n\u00ed nad t\u00edm, \u017ee se na v\u00e1s pr\u00e1v\u011b te\u010f n\u011bkdo d\u00edv\u00e1, je tedy naprosto zbyte\u010dn\u00e9. Soust\u0159e\u010fte se na v\u00e1\u0161 c\u00edl a na ka\u017ed\u00fd pohyb, kter\u00fd prov\u00e1d\u00edte. Velmi dobrou podporou jsou tak\u00e9 sluch\u00e1tka a motiva\u010dn\u00ed playlist.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se poprv\u00e9 chyst\u00e1te na skupinov\u00e9 cvi\u010den\u00ed, pomoci p\u0159ekonat stres m\u016f\u017ee tak\u00e9 <strong>rozhovor s tren\u00e9rem.<\/strong> Klidn\u011b se na n\u011bjakou lekci zajd\u011bte pod\u00edvat jen jako pasivn\u00ed div\u00e1k. P\u0159edstavte se tren\u00e9rovi a nebojte se zeptat na to, co v\u00e1m nen\u00ed jasn\u00e9. Krom\u011b toho byste ho m\u011bli sezn\u00e1mit s va\u0161imi p\u0159\u00edpadn\u00fdmi zdravotn\u00edmi omezen\u00edmi, na kter\u00e9 m\u016f\u017ee br\u00e1t ohled p\u0159i tr\u00e9ninku. Krom\u011b toho v\u00e1m tak\u00e9 velmi r\u00e1d zodpov\u00ed ka\u017edou ot\u00e1zku a pom\u016f\u017ee s usm\u011brn\u011bn\u00edm na va\u0161\u00ed cest\u011b. Ze za\u010d\u00e1tku v\u00e1m s p\u0159ekon\u00e1n\u00edm strachu<strong> m\u016f\u017ee pomoci i n\u00e1v\u0161t\u011bva fitka v m\u00e9n\u011b vyt\u00ed\u017een\u00fdch hodin\u00e1ch.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Klidn\u011b se zeptejte na recepci, v jak\u00e9m \u010dase je tu nejv\u011bt\u0161\u00ed n\u00e1val lid\u00ed a kdy je fitko pr\u00e1zdn\u011bj\u0161\u00ed. Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f je nejv\u011bt\u0161\u00ed n\u00e1val v dob\u011b mezi 16. a 19. hodinou, kdy lid\u00e9 chod\u00ed ze \u0161koly \u010di z pr\u00e1ce. Mezi nejm\u00e9n\u011b vyt\u00ed\u017een\u00e9 \u010dasy pat\u0159\u00ed v\u011bt\u0161inou dopoledne, ob\u011bd a pozd\u011bj\u0161\u00ed ve\u010der. Lep\u0161\u00ed pocit z prvn\u00edch tr\u00e9nink\u016f m\u016f\u017ee <strong>navodit i v\u00e1\u0161 kamar\u00e1d, kter\u00e9ho ukec\u00e1te na spole\u010dn\u00e9 cvi\u010den\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ekonat strach v\u00e1m m\u016f\u017ee <strong>pomoci i to, \u017ee si konkr\u00e9tn\u00ed fitko vyhled\u00e1te dop\u0159edu, nap\u0159\u00edklad na webu nebo soci\u00e1ln\u00edch s\u00edt\u00edch.<\/strong> V\u011bt\u0161inou tam najdete dostatek fotek, kter\u00e9 v\u00e1m daj\u00ed dobr\u00fd p\u0159ehled o tom, jak to fitko vlastn\u011b vypad\u00e1. Uvid\u00edte tak\u00e9 jeho techniku a stroje, na jejich\u017e pou\u017eit\u00ed se m\u016f\u017eete pak p\u0159ipravit i doma, nap\u0159\u00edklad zhl\u00e9dnut\u00edm vide\u00ed na YouTube. Krom\u011b toho se na str\u00e1nk\u00e1ch fitka m\u016f\u017eete do\u010d\u00edst i n\u011bkolik zaj\u00edmav\u00fdch informac\u00ed k tr\u00e9nink\u016fm, person\u00e1lu a podobn\u011b. V p\u0159\u00edpad\u011b prvn\u00edch tr\u00e9nink\u016f v\u0161ak z\u016fst\u00e1v\u00e1 <strong>kl\u00ed\u010dov\u00e9 absolvovat je se zku\u0161en\u00fdm tren\u00e9rem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toho si m\u016f\u017eete naj\u00edt bu\u010f na z\u00e1klad\u011b referenc\u00ed, nebo p\u0159\u00edmo ve fitku, do kter\u00e9ho se chyst\u00e1te. V\u011bt\u0161inou tam pracuj\u00ed jako zam\u011bstnanci, ke kter\u00fdm v\u00e1s navede person\u00e1l recepce. Zku\u0161en\u00fd tren\u00e9r v\u00e1m velmi rychle pom\u016f\u017ee p\u0159ekonat strach z fitka a co je hlavn\u00ed &#8211; <strong>nau\u010d\u00ed v\u00e1s spr\u00e1vn\u00e9 technice cvi\u010den\u00ed.<\/strong> Stoj\u00ed sice n\u011bjak\u00e9 pen\u00edze, ale je rozhodn\u011b efektivn\u011bj\u0161\u00ed zaplatit si u n\u011bj p\u00e1r tr\u00e9nink\u016f, ne\u017e se t\u0159eba m\u011bs\u00edce tr\u00e1pit, nem\u00edt progres, cvi\u010dit nespr\u00e1vn\u00fdm zp\u016fsobem \u010di dokonce po\u0161kodit si zdrav\u00ed.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[14] [16]<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-1124x749.jpg\" alt=\"Prvn\u00ed tr\u00e9ninky byste m\u011bli absolvovat s tren\u00e9rem\" class=\"wp-image-294327\" style=\"width:843px;height:562px\" title=\"Prvn\u00ed tr\u00e9ninky byste m\u011bli absolvovat s tren\u00e9rem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/pexels-julia-larson-6455775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Vytvorte_si_navyky\"><\/span>3. Vytvo\u0159te si n\u00e1vyky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V za\u010d\u00e1tc\u00edch va\u0161\u00ed fitness cesty je <strong>nejt\u011b\u017e\u0161\u00ed a z\u00e1rove\u0148 nejd\u016fle\u017eit\u011bj\u0161\u00ed vydr\u017eet.<\/strong> Pokud v\u0161ak zatnete zuby, tak po n\u011bkolika t\u00fddnech pravidelnosti se z va\u0161\u00ed tr\u00e9ninkov\u00e9 rutiny stane n\u00e1vyk. Podle n\u011bkter\u00fdch zdroj\u016f m\u016f\u017ee <strong>vyp\u011bstov\u00e1n\u00ed n\u00e1vyku trvat pouze 21 dn\u00ed<\/strong> p\u0159i aktivit\u00e1ch, kter\u00e9 d\u011bl\u00e1te ka\u017ed\u00fd den. P\u0159i tr\u00e9ninku je v\u0161ak d\u016fle\u017eit\u00e1 i regenerace a dny volna. Ka\u017edodenn\u00ed n\u00e1vyk se v\u0161ak d\u00e1 aplikovat nap\u0159\u00edklad p\u0159i zm\u011bn\u011b stravov\u00e1n\u00ed. Pokud zkus\u00edte vydr\u017eet 21 dn\u00ed, po nich v\u00e1m v\u00e1\u0161 nov\u00fd j\u00eddeln\u00ed\u010dek bude p\u0159ipadat u\u017e zcela p\u0159irozen\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S cvi\u010den\u00edm za\u010dn\u011bte<strong> zlehka. Dejte sami sob\u011b z\u00e1vazek, \u017ee si zacvi\u010d\u00edte 2x t\u00fddn\u011b a vydr\u017ete.<\/strong> Pomoci m\u016f\u017ee i to, pokud si dny budete od\u0161krt\u00e1vat v kalend\u00e1\u0159i, co\u017e p\u0159inese v\u011bt\u0161\u00ed pocit uspokojen\u00ed. Pokud se dostanete p\u0159es toto st\u00e1dium, postupn\u011b na aktivit\u011b p\u0159idejte. Velmi dobr\u00fdm n\u00e1strojem na za\u010d\u00e1tku m\u016f\u017ee b\u00fdt i tzv.<strong> dvouminutov\u00e9 pravidlo.<\/strong> Mluv\u00ed o tom, \u017ee kdy\u017e za\u010dnete s nov\u00fdm n\u00e1vykem, nem\u011bl by trvat d\u00e9le ne\u017e 2 minuty. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17\u201318] [33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010d\u00e1tek v\u00e1m ur\u010dit\u011b poslou\u017e\u00ed i n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">V praxi se toti\u017e ka\u017ed\u00fd nov\u00fd zvyk d\u00e1 zmen\u0161it do dvou minut. Vypadat to m\u016f\u017ee tak\u00e9 n\u00e1sledovn\u011b:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Chcete si \u010d\u00edst p\u0159ed span\u00edm<\/strong> <strong>\u2192<\/strong> Za\u010dn\u011bte t\u00edm, \u017ee si p\u0159e\u010dtete p\u0159ed span\u00edm v\u017edy 1 str\u00e1nku<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Chcete se v\u011bnovat j\u00f3ze 30 minut denn\u011b<\/strong> <strong>\u2192<\/strong> Za\u010dn\u011bte v\u00fdb\u011brem sv\u00e9 podlo\u017eky na j\u00f3gu<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Chcete za\u010d\u00edt cvi\u010dit<\/strong> <strong>\u2192<\/strong> Ud\u011blejte 10 p\u0159eskok\u016f p\u0159es \u0161vihadlo<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Chcete si p\u0159ipravovat j\u00eddlo den p\u0159edem<\/strong> <strong>\u2192<\/strong> Polo\u017ete si do krabi\u010dky jogurt a kousek ovoce<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Chcete za\u010d\u00edt b\u011bhat<\/strong> <strong>\u2192<\/strong> Za\u010dn\u011bte t\u00edm, \u017ee si zav\u00e1\u017eete b\u011b\u017eeck\u00e9 tenisky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00edlem t\u00e9to metody je, <strong>aby byly va\u0161e n\u00e1vyky co nejjednodu\u0161\u0161\u00ed. <\/strong>Kdokoliv m\u016f\u017ee minutu meditovat, p\u0159e\u010d\u00edst si jednu str\u00e1nku knihy nebo si za\u0161n\u011brovat b\u011b\u017eeck\u00e9 tenisky. Tato strategie stav\u00ed na tom, \u017ee<strong> jakmile za\u010dnete d\u011blat spr\u00e1vnou v\u011bc, je snaz\u0161\u00ed v n\u00ed pak pokra\u010dovat.<\/strong> N\u00e1sleduj\u00edc\u00ed akce mohou b\u00fdt n\u00e1ro\u010dn\u00e9, ale je d\u016fle\u017eit\u00e9, aby ta prvn\u00ed byla jednoduch\u00e1. To v\u00e1m zaru\u010d\u00ed ten nejleh\u010d\u00ed za\u010d\u00e1tek. Zm\u00edn\u011bn\u00e9 strategie jsou d\u016fle\u017eit\u00e9 hlavn\u011b proto, \u017ee posiluj\u00ed identitu, kterou se sna\u017e\u00edte vybudovat.<\/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_Necekejte_zazraky\"><\/span>4. Ne\u010dekejte z\u00e1zraky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toto je pravd\u011bpodobn\u011b jeden z nej\u010dast\u011bj\u0161\u00edch probl\u00e9m\u016f. \u017dijeme ve sv\u011bt\u011b, kde m\u016f\u017eeme m\u00edt t\u00e9m\u011b\u0159 cokoliv a samoz\u0159ejm\u011b &#8211;<strong> chceme to okam\u017eit\u011b.<\/strong> Kdy\u017e se str\u00e1nka nena\u010dte do 0,1 sekundy, jsme na\u0161tvan\u00ed. Nesn\u00e1\u0161\u00edme \u010dek\u00e1n\u00ed u l\u00e9ka\u0159e, dlouhou don\u00e1\u0161ku ob\u011bda a nechce se n\u00e1m \u010dekat ani na objedn\u00e1vku z e-shopu. Touha z\u00edskat n\u011bco okam\u017eit\u011b je tak siln\u00e1, \u017ee <strong>oslabuje na\u0161i schopnost b\u00fdt trp\u011bliv\u00fdm.<\/strong><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-1124x749.jpeg\" alt=\"Cvi\u010den\u00ed vy\u017eaduje trp\u011blivost\" class=\"wp-image-294381\" style=\"width:843px;height:562px\" title=\"Cvi\u010den\u00ed vy\u017eaduje trp\u011blivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7865-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pr\u00e1v\u011b <strong>trp\u011blivost a sebediscipl\u00edna v\u0161ak p\u0159i cvi\u010den\u00ed hraj\u00ed velmi d\u016fle\u017eitou roli.<\/strong> Mus\u00edte si uv\u011bdomit, \u017ee nic, co opravdu stoj\u00ed za to, se ned\u00e1 z\u00edskat okam\u017eit\u011b. Vybudovat fyzickou kondici, z\u00edskat svaly nebo vysn\u011bnou postavu m\u016f\u017ee trvat m\u011bs\u00edce a\u017e roky. V z\u00e1vislosti na v\u00fdchoz\u00edm bodu. Pokud m\u00e1te kila nav\u00edc, tak\u00e9 jste je nep\u0159ibrala za noc z jednoho j\u00eddla. Tak\u017ee nem\u016f\u017eete \u010dekat, \u017ee pokud si dnes d\u00e1te zeleninov\u00fd sal\u00e1t, tak se r\u00e1no vzbud\u00edte o 10 kg leh\u010d\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho plat\u00ed, \u017ee v\u00fdsledky, kter\u00e9 p\u0159ich\u00e1zej\u00ed rychle, stejn\u011b rychle odejdou. V\u00edce se o nich dozv\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jojo-efekt-a-jak-s-nim-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jojo efekt a jak s n\u00edm bojovat.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je mi jasn\u00e9, \u017ee to asi nen\u00ed \u00fapln\u011b to, co chcete nyn\u00ed sly\u0161et, ale je to fakt, kter\u00fd pot\u0159ebujete v\u011bd\u011bt a je pot\u0159eba ho p\u0159ijmout. Je lep\u0161\u00ed na to j\u00edt <strong>pomalu a d\u011blat zm\u011bny, kter\u00e9 zvl\u00e1dnete a budou pro v\u00e1s udr\u017eiteln\u00e9,<\/strong> ne\u017e ze dne na den oto\u010dit kurz o 180 stup\u0148\u016f. <strong>Trp\u011blivost a sebediscipl\u00edna jsou va\u0161i kamar\u00e1di a cesta za vysn\u011bn\u00fdm c\u00edlem s nimi bude mnohem jednodu\u0161\u0161\u00ed. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed zp\u016fsoby, jak si vybudovat sebediscipl\u00ednu, ur\u010dit\u011b nevynechte n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/sebedisciplina-klic-k-uspechu-ve-sportu-i-v-zivote\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sebediscipl\u00edna: kl\u00ed\u010d k \u00fasp\u011bchu ve sportu i v \u017eivot\u011b.<\/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=\"5_Respektujte_posloupnost_treninku\"><\/span>5. Respektujte posloupnost tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd tr\u00e9nink m\u00e1 svou<strong> warm up, tedy zah\u0159\u00edvac\u00ed f\u00e1zi,<\/strong> kter\u00e1 p\u0159iprav\u00ed v\u00e1\u0161 organismus na z\u00e1t\u011b\u017e b\u011bhem cvi\u010den\u00ed. Je d\u016fle\u017eit\u00e1 proto, \u017ee m\u016f\u017ee <strong>pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm a zlep\u0161it v\u00e1\u0161 v\u00fdkon.<\/strong> Krom\u011b toho m\u016f\u017ee <strong>zv\u00fd\u0161it flexibilitu a sn\u00ed\u017eit bolestiv\u00e9 projevy namo\u017een\u00fdch sval\u016f po tr\u00e9ninku.<\/strong> P\u0159edt\u00edm, ne\u017e se chop\u00edte \u010dinek, se zah\u0159ejte nap\u0159\u00edklad sk\u00e1k\u00e1n\u00edm p\u0159es \u0161vihadlo, jumping jacky, veslovac\u00edm trena\u017e\u00e9rem nebo ch\u016fz\u00ed. Dobr\u00e1 zah\u0159\u00edvac\u00ed f\u00e1ze by m\u011bla <strong>trvat 5 &#8211; 10 minut a zah\u0159\u00e1t v\u0161echny svalov\u00e9 skupiny.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na zah\u0159\u00edva\u010dku by m\u011bl navazovat <strong>dynamick\u00fd stre\u010dink.<\/strong> Jde o krou\u017eiv\u00e9 pohyby kloub\u016f cel\u00e9ho t\u011bla od hlavy a\u017e k pat\u011b. Podobnou aktivitu si mo\u017en\u00e1 pamatujete z hodin t\u011blesn\u00e9 v\u00fdchovy na \u0161kole. Jej\u00edm c\u00edlem je <strong>zlep\u0161it rozsah pohybu va\u0161ich kloub\u016f a sn\u00ed\u017eit potenci\u00e1ln\u00ed<\/strong> <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-delat-s-natazenym-nebo-natrzenym-svalem-a-jak-je-od-sebe-rozeznat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">riziko zran\u011bn\u00ed b\u011bhem tr\u00e9ninku. <\/a><\/strong>Po hlavn\u00ed \u010d\u00e1sti tr\u00e9ninku byste nem\u011bli zapom\u00ednat ani na <strong>cool down,<\/strong> tedy zklidn\u011bn\u00ed, kter\u00e9 pom\u00e1h\u00e1 va\u0161emu t\u011blu vr\u00e1tit se zp\u011bt do norm\u00e1lu. Kdy\u017e docvi\u010d\u00edte, dejte si nap\u0159\u00edklad p\u00e1r minut na p\u00e1su, stepperu nebo na kole. Pak si <strong>prot\u00e1hn\u011bte svaly cel\u00e9ho t\u011bla<\/strong> a vzh\u016fru do sprchy.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[21] [23] [34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez ohledu na za\u017eit\u00e9 postupy v\u0161ak nezapome\u0148te na ka\u017ed\u00e9m tr\u00e9ninku <strong>poslouchat sv\u00e9 t\u011blo.<\/strong> V\u011bt\u0161ina za\u010d\u00e1te\u010dn\u00edk\u016f nen\u00ed zvykl\u00e1 na ka\u017edodenn\u00ed fyzickou aktivitu, a proto myslete na sv\u00e9 limity. Pokud b\u011bhem cvi\u010den\u00ed c\u00edt\u00edte bolest, m\u011bli byste se zastavit a chvilku si odpo\u010dinout. <strong>Tr\u00e9novat p\u0159es bolest nen\u00ed dobr\u00fd n\u00e1pad,<\/strong> proto\u017ee m\u016f\u017ee zp\u016fsobit nep\u0159\u00edjemn\u00e9 zran\u011bn\u00ed, kter\u00e9 v\u00e1s odstav\u00ed na del\u0161\u00ed dobu. Tvrd\u0161\u00ed a rychlej\u0161\u00ed tempo nemus\u00ed nutn\u011b znamenat lep\u0161\u00ed a efektivn\u011bj\u0161\u00ed tr\u00e9nink.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [24]<\/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=\"6_Naucte_se_spravnou_techniku_a_nekopirujte_trenink_zkusenych_borcu\"><\/span>6. Nau\u010dte se spr\u00e1vnou techniku a nekop\u00edrujte tr\u00e9nink zku\u0161en\u00fdch borc\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci se \u010dasto u\u010d\u00ed cvi\u010dit sledov\u00e1n\u00edm vide\u00ed. To nemus\u00ed b\u00fdt nutn\u011b \u0161patn\u00fd zp\u016fsob, ale <strong>probl\u00e9m nast\u00e1v\u00e1 tehdy, pokud n\u011bkoho kop\u00edrujete nespr\u00e1vn\u011b.<\/strong> Nej\u010dast\u011bji se m\u016f\u017eeme setkat s t\u00edm, jak se nov\u00e1\u010dci ve fitku sna\u017e\u00ed <strong>p\u0159\u00edli\u0161 brzy zvednout p\u0159\u00edli\u0161 velkou v\u00e1hu tak,<\/strong> jako jejich vzory, kter\u00e9 se sna\u017e\u00ed napodobit. P\u0159i t\u00e9to snaze doch\u00e1z\u00ed sp\u00ed\u0161e k nep\u0159im\u011b\u0159en\u00e9mu pohybu ne\u017e ke kontrakci sval\u016f, kter\u00e1 je pot\u0159ebn\u00e1 pro jejich r\u016fst.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kl\u00ed\u010dem je <strong>spr\u00e1vn\u00e1 technika, kter\u00e1 strategicky zapojuje svalov\u00e9 skupiny<\/strong> a dok\u00e1\u017ee je procvi\u010dit pomoc\u00ed r\u016fzn\u00fdch pohyb\u016f a \u00fahl\u016f. \u010c\u00edm kvalitn\u011bj\u0161\u00ed spr\u00e1vnou technikou procvi\u010d\u00edte ka\u017edou svalovou skupinu, <strong>t\u00edm d\u0159\u00edve budete m\u00edt v\u00fdsledky.<\/strong> V\u011bt\u0161\u00ed v\u00e1ha si na v\u00e1s postupn\u011b po\u010dk\u00e1. D\u016fle\u017eit\u00e9 je nau\u010dit se spr\u00e1vnou techniku, d\u00edky kter\u00e9 budou <strong>spr\u00e1vn\u011b zab\u00edrat i va\u0161e tr\u00e9novan\u00e9 svalov\u00e9 skupiny.<\/strong> Pln\u011b se soust\u0159e\u010fte na dan\u00fd cvik a kontrolovan\u011b prov\u00e1d\u011bjte svalovou pr\u00e1ci. V\u011bdom\u011b tak sval nap\u00ednejte a uvol\u0148ujte. Z\u00edsk\u00e1te tak mnohem lep\u0161\u00ed kontrolu nad sv\u00fdm t\u011blem pomoc\u00ed zlep\u0161en\u00ed nervosvalov\u00e9ho spojen\u00ed, tedy spojen\u00ed hlavy a sval\u016f. Zde je op\u011bt d\u016fle\u017eit\u00e9, aby v\u00e1m spr\u00e1vnou techniku uk\u00e1zal zku\u0161en\u00fd tren\u00e9r a nesledovali jste n\u011bkoho, kdo o ni ani nezavadil. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spr\u00e1vnou techniku cvik\u016f a mnoho dal\u0161\u00edch cenn\u00fdch informac\u00ed m\u016f\u017eete naj\u00edt i na <a href=\"https:\/\/www.youtube.com\/c\/GymBeamcz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161em YouTube kan\u00e1lu GymBeamcz.<\/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=\"7_Venujte_se_komplexnim_cvikum\"><\/span>7. V\u011bnujte se komplexn\u00edm cvik\u016fm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edky mohou snadno zm\u00e1st<strong> slo\u017eit\u011b sestaven\u00e9 tr\u00e9ninkov\u00e9 pl\u00e1ny,<\/strong> pln\u00e9 izolovan\u00fdch cvik\u016f, kter\u00e9 \u010dasto vid\u00edte v r\u016fzn\u00fdch fitness \u010dasopisech nebo na webu. Pokud jste nikdy p\u0159edt\u00edm nevkro\u010dili do posilovny, podobn\u00fd tr\u00e9nink v\u00e1m nemus\u00ed p\u0159in\u00e9st dobr\u00e9 v\u00fdsledky. A jak\u00e9 cviky jsou nejlep\u0161\u00ed? Ty, u kter\u00fdch m\u00e1te zvl\u00e1dnutou spr\u00e1vnou techniku, a vyhovuj\u00ed va\u0161\u00ed biomechanice pohybu. Mezi TOP trojku silov\u00e9ho tr\u00e9ninku pat\u0159\u00ed <strong>komplexn\u00ed cviky jako d\u0159ep, benchpress a mrtv\u00fd tah.<\/strong><\/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=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-1124x718.jpg\" alt=\"Mrtv\u00fd tah pat\u0159\u00ed mezi nejlep\u0161\u00ed silov\u00e9 cviky\" class=\"wp-image-294416\" style=\"width:843px;height:539px\" title=\"Mrtv\u00fd tah pat\u0159\u00ed mezi nejlep\u0161\u00ed silov\u00e9 cviky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Tyto cviky toti\u017e vy\u017eaduj\u00ed zapojen\u00ed n\u011bkolika svalov\u00fdch skupin sou\u010dasn\u011b. D\u00edky tomu <strong>budete schopni \u010dasem zvednout v\u011bt\u0161\u00ed v\u00e1hu, v\u00edce zrychlit metabolismus a dos\u00e1hnout tak sv\u00fdch c\u00edl\u016f.<\/strong> N\u00e1sledn\u011b je nutn\u00e9 rozd\u011blit jednotliv\u00e9 svalov\u00e9 partie do tr\u00e9ninkov\u00e9ho pl\u00e1nu v podob\u011b jednotliv\u00fdch cvik\u016f. Na za\u010d\u00e1tek v\u00e1m posta\u010d\u00ed tr\u00e9ninkov\u00fd pl\u00e1n se t\u0159emi cviky pro velkou a dv\u011bma pro malou svalovou partii. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/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 p\u0159\u00edprav\u011b tr\u00e9ninkov\u00e9ho pl\u00e1nu dozv\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b 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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Prizpusobte_jidelnicek_svemu_cili\"><\/span>8. P\u0159izp\u016fsobte j\u00eddeln\u00ed\u010dek sv\u00e9mu c\u00edli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e1\u0161 tr\u00e9nink by m\u011bl b\u00fdt podpo\u0159en vyv\u00e1\u017eenou stravou. Na udr\u017een\u00ed zdrav\u00e9 energetick\u00e9 hladiny jsou zpravidla nezbytn\u00e9 v\u0161echny skupiny potravin, tedy b\u00edlkoviny, sacharidy i tuky. B\u00edlkoviny <strong>pom\u00e1haj\u00ed budovat a udr\u017eovat svalovou hmotu. Maj\u00ed pozitivn\u00ed vliv na zdrav\u00ed kost\u00ed a po cvi\u010den\u00ed obnovuj\u00ed po\u0161kozen\u00e1 svalov\u00e1 vl\u00e1kna.<\/strong><\/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=\"824\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-1124x824.jpg\" alt=\"P\u0159izp\u016fsobte j\u00eddeln\u00ed\u010dek sv\u00e9mu c\u00edli\" class=\"wp-image-294442\" style=\"width:843px;height:618px\" title=\"P\u0159izp\u016fsobte j\u00eddeln\u00ed\u010dek sv\u00e9mu c\u00edli\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-1124x824.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-400x293.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-1536x1127.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/GT_0024-2048x1502.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Mezi zdroje b\u00edlkovin pat\u0159\u00ed:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maso<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vejce<\/a>, lu\u0161t\u011bniny (hr\u00e1ch, fazole, v\u0161echny druhy \u010do\u010dky, cizrna, edamame), pseudoobilniny (pohanka, amarant, quinoa), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hrady masa (<a href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a>) lah\u016fdkov\u00e9 dro\u017ed\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>.<\/li>\n<\/ul>\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>Mezi zdroje sacharid\u016f pat\u0159\u00ed:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 obilniny a cere\u00e1lie (ovesn\u00e9 vlo\u010dky, mouka, r\u00fd\u017ee, t\u011bstoviny, chl\u00e9b a pe\u010divo), pseudoobilniny, brambory a bat\u00e1ty, lu\u0161t\u011bniny, ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakonec jsou tu <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zdrave-tuky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zdrav\u00e9 tuky<\/strong><\/a>, kter\u00e9 b\u011bhem del\u0161\u00edho a m\u00e9n\u011b intenzivn\u00edho cvi\u010den\u00ed <strong>funguj\u00ed jako zdroj energie.<\/strong> Krom\u011b toho <strong>podporuj\u00ed imunitn\u00ed syst\u00e9m, maj\u00ed pozitivn\u00ed vliv na hladinu cholesterolu, zlep\u0161uj\u00ed funkce mozku<\/strong> a maj\u00ed mnoho dal\u0161\u00edch v\u00fdhod. <span class=\"tadv-color\" style=\"color: #ff6600;\">[26 &#8211; 27]&nbsp;<\/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>Mezi zdroje zdrav\u00fdch tuk\u016f pat\u0159\u00ed:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>o\u0159echy a sem\u00ednka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, m\u00e1slo a tuk jako p\u0159irozen\u00e1 sou\u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Principy vyv\u00e1\u017een\u00e9ho stravov\u00e1n\u00ed jsme pro v\u00e1s podrobn\u011bji rozebrali v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit zdrav\u011b j\u00edst?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapom\u00ednat byste v\u0161ak nem\u011bli ani na <strong>pitn\u00fd re\u017eim<\/strong> (30 &#8211; 45 ml tekutin na 1 kg t\u011blesn\u00e9 hmotnosti), <strong>kter\u00fd je nezbytn\u00fd pro udr\u017een\u00ed spr\u00e1vn\u00e9 \u00farovn\u011b hydratace.<\/strong> Dopl\u0148ov\u00e1n\u00ed tekutin b\u011bhem cvi\u010den\u00ed m\u00e1 vliv na optim\u00e1ln\u00ed v\u00fdkon. Po cvi\u010den\u00ed v\u00e1m pitn\u00fd re\u017eim m\u016f\u017ee pomoci rychleji zregenerovat. To se t\u00fdk\u00e1 zejm\u00e9na <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/napoje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">funk\u010dn\u00edch n\u00e1poj\u016f<\/a>, kter\u00e9 v\u00e1m dok\u00e1\u017e\u00ed doplnit hladinu sod\u00edku, ho\u0159\u010d\u00edku, drasl\u00edku, v\u00e1pn\u00edku a dal\u0161\u00edch miner\u00e1ln\u00edch l\u00e1tek \u010di vitam\u00edn\u016f. Ty b\u011bhem n\u00e1ro\u010dn\u00e9ho cvi\u010den\u00ed p\u0159irozen\u011b ztr\u00e1c\u00edte pocen\u00edm. D\u00edky tomu se dok\u00e1\u017eete rychleji vr\u00e1tit zp\u011bt do sedla tr\u00e9ninku. V\u00edce se o n\u011bm do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak zdrav\u00ed ovliv\u0148uje nedostate\u010dn\u00fd pitn\u00fd re\u017eim.<\/strong><\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[28\u201329]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stravu byste nav\u00edc m\u011bli <strong>p\u0159izp\u016fsobit i sv\u00fdm c\u00edl\u016fm.<\/strong> A\u0165 u\u017e chcete zhubnout, nebo nabrat svalovou hmotu, od toho by se m\u011bl odv\u00edjet i p\u0159\u00edjem va\u0161ich makro\u017eivin. Velmi dobr\u00fdm pomocn\u00edkem je v tomto p\u0159\u00edpad\u011b <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/b><\/a> V\u00edce v\u00e1s do t\u00e9to problematiky zasv\u011bt\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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 is-style-default\"><span class=\"ez-toc-section\" id=\"9_Investujte_do_nezbytne_vybavy\"><\/span>9. Investujte do nezbytn\u00e9 v\u00fdbavy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00edt byste mohli<strong> kvalitn\u00ed sportovn\u00ed obuv\u00ed,<\/strong> kterou si je pot\u0159eba vybrat podle va\u0161\u00ed aktivity. Dobr\u00e9 obut\u00ed ocen\u00edte zejm\u00e9na b\u011bhem r\u016fzn\u00fdch vytrvalostn\u00edch aktivit jako b\u011bh, ch\u016fze \u010di cyklistika. V\u00fdhodou <strong>b\u011b\u017eeck\u00fdch tenisek je nap\u0159\u00edklad ni\u017e\u0161\u00ed hmotnost.<\/strong> Obuv na tr\u00e9nink s \u010dinkami by zase <strong>m\u011bla b\u00fdt podp\u016frn\u011bj\u0161\u00ed.<\/strong> Ocen\u00edte to hlavn\u011b p\u0159i cvic\u00edch jako d\u0159ep \u010di mrtv\u00fd tah. V\u00fdhodou je na tr\u00e9ninku i <a href=\"https:\/\/gymbeam.cz\/manufacturer\/strix\" target=\"_blank\" rel=\"noreferrer noopener\">funk\u010dn\u00ed oble\u010den\u00ed<\/a>, kter\u00e9 dok\u00e1\u017ee efektivn\u011b odv\u00e1d\u011bt pot. Krom\u011b toho b\u00fdv\u00e1 vyrobeno z lehk\u00fdch a pohodln\u00fdch materi\u00e1l\u016f, kter\u00e9 v\u00e1m dop\u0159ej\u00ed maxim\u00e1ln\u00ed svobodu pohybu b\u011bhem v\u0161ech tr\u00e9ninkov\u00fdch aktivit. D\u00e1my pak ocen\u00ed tak\u00e9 <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sportovni-podprsenka-simple-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sportovn\u00ed podprsenku<\/a>, kter\u00e1 jim poskytne dostate\u010dnou oporu.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-1124x749.jpg\" alt=\"Za\u010d\u00e1te\u010dn\u00edci by m\u011bli zv\u00e1\u017eit i koupi nezbytn\u00e9 v\u00fdbavy do fitka\" class=\"wp-image-294460\" style=\"width:843px;height:562px\" title=\"Za\u010d\u00e1te\u010dn\u00edci by m\u011bli zv\u00e1\u017eit i koupi nezbytn\u00e9 v\u00fdbavy do fitka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Specto-4-of-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dlan\u011b za\u010d\u00e1te\u010dn\u00edk\u016f tak\u00e9 nejsou zvykl\u00e9 na \u010dinky a u\u017e po prvn\u00edm tr\u00e9ninku se v\u00e1m mohou objevit puch\u00fd\u0159e. P\u0159edej\u00edt jim dok\u00e1\u017e\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/rukavice-ronnie-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>rukavice na cvi\u010den\u00ed<\/strong><\/a><strong>, <\/strong>kter\u00e9 by m\u011bly m\u00edt \u010d\u00e1sti na odv\u011btr\u00e1v\u00e1n\u00ed a dostate\u010dnou podporu va\u0161eho z\u00e1p\u011bst\u00ed. Pokud pl\u00e1nujete investovat do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dom\u00e1c\u00edho fitka<\/a> a vlastn\u00edho fitness n\u00e1\u0159ad\u00ed, na za\u010d\u00e1tek si <strong>vyberte n\u011bco jednoduch\u00e9ho, z\u00e1bavn\u00e9ho a snadno pou\u017eiteln\u00e9ho.<\/strong> Dobr\u00fdm p\u0159\u00edkladem&nbsp;je <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>posilovac\u00ed guma<\/strong><\/a> nebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/smart-svihadlo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0161vihadlo<\/strong><\/a>. P\u0159ed zakoupen\u00edm p\u0159\u00edslu\u0161enstv\u00ed ho klidn\u011b nejprve vyzkou\u0161ejte ve fitku. D\u00edky tomu zjist\u00edte, co v\u00e1m vyhovuje nejv\u00edce. <span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/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=\"10_Vzdelavejte_se_z_kvalitnich_zdroju\"><\/span>10. Vzd\u011bl\u00e1vejte se z kvalitn\u00edch zdroj\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez alespo\u0148 z\u00e1kladn\u00edch znalost\u00ed v problematice cvi\u010den\u00ed a stravy dos\u00e1hnete va\u0161ich c\u00edl\u016f asi jen velmi t\u011b\u017eko. Krom\u011b toho, \u017ee byste se m\u011bli dr\u017eet v\u00fd\u0161e zm\u00edn\u011bn\u00fdch z\u00e1kladn\u00edch princip\u016f. Skv\u011bl\u00e9 bude i to, pokud se v dan\u00e9 oblasti<strong> budete postupn\u011b vzd\u011bl\u00e1vat.<\/strong> Nebojte se zeptat zku\u0161en\u011bj\u0161\u00edch borc\u016f a<strong> vyhled\u00e1vat informace na relevantn\u00edch zdroj\u00edch.<\/strong> Pat\u0159\u00ed mezi n\u011b<strong> odborn\u00e9 \u010dl\u00e1nky<\/strong> zalo\u017een\u00e9 na ov\u011b\u0159en\u00fdch zdroj\u00edch. Myslete na to, \u017ee ne ka\u017ed\u00e1 pseudocelebrita je relevantn\u00edm zdrojem a ne ka\u017ed\u00e1 polonah\u00e1 bikini fitnesska na Instagramu m\u00e1 spr\u00e1vnou techniku cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m zrovna nechce \u010d\u00edst, skv\u011blou mo\u017enost\u00ed jsou i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/open.spotify.com\/show\/5o1TBSXJJIQoKSA3s54lmu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podcasty<\/strong><\/a> \u010di n\u00e1\u0161 <a href=\"https:\/\/www.youtube.com\/c\/GymBeamcz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>YouTube kan\u00e1l<\/strong><\/a>. Zaujmout by v\u00e1s v\u0161ak mohl tak\u00e9 v\u00fdb\u011br na\u0161ich \u010dl\u00e1nk\u016f, ve kter\u00fdch najdete mnoho tip\u016f a doporu\u010den\u00ed pro za\u010d\u00e1te\u010dn\u00edky:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cht\u011bli byste se v\u011bnovat jedn\u00e9 z nejobl\u00edben\u011bj\u0161\u00edch sportovn\u00edch aktivit na sv\u011bt\u011b? V\u00edce v\u00e1m p\u0159ibl\u00ed\u017e\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod i pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cht\u011bli byste zhubnout a udr\u017eet si na uzd\u011b sv\u016fj p\u0159\u00edjem i navzdory ka\u017edodenn\u00edm povinnostem? Porad\u00edme v\u00e1m v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorick\u00fd deficit: jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Up\u0159ednost\u0148ujete p\u0159ed n\u00e1v\u0161t\u011bvou fitka rad\u011bji dom\u00e1c\u00ed cvi\u010den\u00ed? V tom p\u0159\u00edpad\u011b za p\u0159e\u010dten\u00ed stoj\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?&nbsp;<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>L\u00e1k\u00e1 v\u00e1s hrazda? V tom p\u0159\u00edpad\u011b nevynechte \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak cvi\u010dit na hrazd\u011b? 10 cvik\u016f pro za\u010d\u00e1te\u010dn\u00edky a pokro\u010dil\u00e9.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tou\u017e\u00edte po rychl\u00e9m \u00fabytku hmotnosti? Vyzkou\u0161ejte na\u0161i <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30-denn\u00ed v\u00fdzvu, kter\u00e1 v\u00e1m pom\u016f\u017ee natrvalo zhubnout a spr\u00e1vn\u011b j\u00edst.<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\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=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159edt\u00edm, ne\u017e podniknete prvn\u00ed kroky k va\u0161im c\u00edl\u016fm, si uv\u011bdomte, \u017ee<strong> ka\u017ed\u00fd n\u011bkde za\u010d\u00ednal.<\/strong> S aktu\u00e1ln\u00ed formou se dokonce nenarodil ani nejsvalnat\u011bj\u0161\u00ed borec nebo nejkr\u00e1sn\u011bj\u0161\u00ed bikini fitnesska. Ka\u017ed\u00fd si musel proj\u00edt svou cestou a<strong> v\u0161ichni jsme kdysi vstoupili do fitka poprv\u00e9 v \u017eivot\u011b.<\/strong> Proto se nemus\u00edte ob\u00e1vat, \u017ee se na za\u010d\u00e1tku budete c\u00edtit bezradn\u011b nebo hloup\u011b. Fitness komunita je opravdu<strong> pln\u00e1 otev\u0159en\u00fdch a n\u00e1pomocn\u00fdch lid\u00ed, kter\u00e9 spojuje stejn\u00fd c\u00edl jako ten v\u00e1\u0161<\/strong> &#8211; st\u00e1t se nejlep\u0161\u00ed verz\u00ed sebe sama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je pouze na v\u00e1s, jak se ke sv\u00fdm c\u00edl\u016fm postav\u00edte. Pokud se v\u0161ak budete dr\u017eet zm\u00edn\u011bn\u00fdch rad, ur\u010dit\u011b se zv\u00fd\u0161\u00ed pravd\u011bpodobnost, \u017ee sv\u00fdch vytou\u017een\u00fdch c\u00edl\u016f nakonec <strong>skute\u010dn\u011b n\u011bkdy dos\u00e1hnete.<\/strong> Do t\u00e9 doby v\u00e1m siln\u011b dr\u017e\u00edm palce!<\/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-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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Chyst\u00e1te se poprv\u00e9 do fitka nebo chcete za\u010d\u00edt cvi\u010dit? M\u00e1me pro v\u00e1s 10 u\u017eite\u010dn\u00fdch rad, kter\u00e9 v\u00e1m pomohou zhubnout, nabrat svaly a zlep\u0161it kondici.<\/p>\n","protected":false},"author":120,"featured_media":294518,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6453,7479,7623,7635],"filter_section":[],"filter_attribute":[13046,13888],"class_list":{"0":"post-295886","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-cviceni","9":"tag-trenink","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"filter_attribute-stravovanie","13":"filter_attribute-sport-a-cvicenie-lifestyle","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>10 rad pro za\u010d\u00e1te\u010dn\u00edky ve fitku pro rychl\u00e9 a trvale udr\u017eiteln\u00e9 v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Chyst\u00e1te se poprv\u00e9 do fitka nebo chcete za\u010d\u00edt cvi\u010dit? M\u00e1me pro v\u00e1s 10 u\u017eite\u010dn\u00fdch rad, kter\u00e9 v\u00e1m pomohou zhubnout, nabrat svaly a zlep\u0161it kondici.\" \/>\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\/10-rad-pro-zacatecniky\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 rad pro za\u010d\u00e1te\u010dn\u00edky ve fitku pro rychl\u00e9 a trvale udr\u017eiteln\u00e9 v\u00fdsledky - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Chyst\u00e1te se poprv\u00e9 do fitka nebo chcete za\u010d\u00edt cvi\u010dit? 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