{"id":296278,"date":"2021-09-17T12:00:56","date_gmt":"2021-09-17T10:00:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296278"},"modified":"2023-09-25T10:10:02","modified_gmt":"2023-09-25T08:10:02","slug":"najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/","title":{"rendered":"Naj\u010dastej\u0161ie potr\u00e9ningov\u00e9 chyby, ktor\u00e9 od\u010fa\u013euj\u00fa 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.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#10_veci_ktore_mozno_robite_a_tak_oddalujete_dosiahnutie_vysledkov\" title=\"10 vec\u00ed, ktor\u00e9 mo\u017eno rob\u00edte, a tak od\u010fa\u013eujete dosiahnutie v\u00fdsledkov\">10 vec\u00ed, ktor\u00e9 mo\u017eno rob\u00edte, a tak od\u010fa\u013eujete dosiahnutie v\u00fdsledkov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#1_Odcvicite_poslednu_seriu_a_idete_hned_do_sprchy\" title=\"1. Odcvi\u010d\u00edte posledn\u00fa s\u00e9riu a idete hne\u010f do sprchy\">1. Odcvi\u010d\u00edte posledn\u00fa s\u00e9riu a idete hne\u010f 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.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#2_Zabudate_na_staticky_strecing\" title=\"2. Zab\u00fadate na statick\u00fd stre\u010ding\">2. Zab\u00fadate na statick\u00fd stre\u010ding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-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.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#4_Po_treningu_hladujete_a_nedoplnate_bielkoviny\" title=\"4. Po tr\u00e9ningu hladujete a nedop\u013a\u0148ate bielkoviny\">4. Po tr\u00e9ningu hladujete a nedop\u013a\u0148ate bielkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#5_Neriesite_co_jete\" title=\"5. Nerie\u0161ite, \u010do jete\">5. Nerie\u0161ite, \u010do jete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#6_Prehanate_to_s_tukmi\" title=\"6. Preh\u00e1\u0148ate to s tukmi\">6. Preh\u00e1\u0148ate to s tukmi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#7_Vymetate_vecierky\" title=\"7. Vymet\u00e1te ve\u010dierky\">7. Vymet\u00e1te ve\u010dierky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#8_Vyhybate_sa_prirodzenemu_pohybu\" title=\"8. Vyh\u00fdbate sa prirodzen\u00e9mu pohybu\">8. Vyh\u00fdbate sa prirodzen\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.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#9_Prilis_skoro_idete_na_dalsi_trening\" title=\"9. Pr\u00edli\u0161 skoro idete na \u010fal\u0161\u00ed tr\u00e9ning\">9. Pr\u00edli\u0161 skoro idete na \u010fal\u0161\u00ed tr\u00e9ning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#10_Na_dalsi_trening_idete_az_ked_sa_vam_chce\" title=\"10. Na \u010fal\u0161\u00ed tr\u00e9ning idete, a\u017e ke\u010f sa v\u00e1m chce&nbsp;\">10. Na \u010fal\u0161\u00ed tr\u00e9ning idete, a\u017e ke\u010f sa 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.sk\/blog\/najcastejsie-potreningove-chyby-ktore-oddaluju-vysledky\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Asi nie je \u017eiadnou novinkou, \u017ee nespr\u00e1vne vykon\u00e1vanie cvikov m\u00f4\u017ee od\u010fa\u013eova\u0165 progres. Mo\u017eno v\u00e1s v\u0161ak prekvap\u00ed, \u017ee existuje aj mnoho potr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00e9 taktie\u017e znemo\u017e\u0148uj\u00fa dosiahnu\u0165 vysn\u00edvan\u00fd cie\u013e. T\u00fdmito chybami, samozrejme, nem\u00e1me na mysli, \u017ee zabudnete vytiahnu\u0165 prepoten\u00e9 oble\u010denie z ta\u0161ky, pouklada\u0165 z\u00e1va\u017eia vo fitku alebo umy\u0165 \u0161ejker od prote\u00ednu. Tieto pre\u0161\u013eapy v\u00e1s od cie\u013ea nevzdialia. Ak teda po otvoren\u00ed ta\u0161ky s oble\u010den\u00edm alebo \u0161ejkra neupadnete do k\u00f3my z nepr\u00edjemn\u00e9ho z\u00e1pachu. M\u00e1me na mysli podstatnej\u0161ie <strong>chyby, ktor\u00e9 sa t\u00fdkaj\u00fa stravy, pohybu, regener\u00e1cie a celkov\u00e9ho odpo\u010dinku<\/strong>. Po\u010fme sa pozrie\u0165 na tie naj\u010dastej\u0161ie z nich.<\/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_ktore_mozno_robite_a_tak_oddalujete_dosiahnutie_vysledkov\"><\/span>10 vec\u00ed, ktor\u00e9 mo\u017eno rob\u00edte, a tak od\u010fa\u013eujete dosiahnutie v\u00fdsledkov<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_poslednu_seriu_a_idete_hned_do_sprchy\"><\/span>1. Odcvi\u010d\u00edte posledn\u00fa s\u00e9riu a idete hne\u010f do sprchy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hovor\u00edte si, na\u010do by ste chodili na p\u00e1se po tr\u00e9ningu n\u00f4h, ke\u010f v\u00e1m ide predov\u0161etk\u00fdm o svalov\u00fd rast. Aj v tomto pr\u00edpade je d\u00f4le\u017eit\u00e9 zauj\u00edma\u0165 sa o <strong>tzv. cool down f\u00e1zu<\/strong>. Ide o \u010das\u0165 tr\u00e9ningu, ktor\u00e1 pom\u00f4\u017ee <strong>upokoji\u0165 telo, vyd\u00fdcha\u0165 sa a zn\u00ed\u017ei\u0165 vysok\u00fa tepov\u00fa frekvenciu<\/strong>. Nechcete predsa e\u0161te rozpumpovan\u00ed z poslednej s\u00e9rie \u0165a\u017ek\u00fdch drepov be\u017ea\u0165 do sprchy, opl\u00e1chnu\u0165 sa, vyjs\u0165 von a poti\u0165 sa \u010falej, v\u0161ak?<\/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\u00e1za m\u00e1 navy\u0161e aj \u010fal\u0161ie v\u00fdhody. Jej hlavn\u00fdm cie\u013eom je ur\u00fdchlenie <strong>odb\u00faravania ved\u013eaj\u0161\u00edch produktov energetick\u00e9ho metabolizmu<\/strong>, medzi ktor\u00e9 patr\u00ed napr\u00edklad lakt\u00e1t \u010di vod\u00edkov\u00e9 i\u00f3ny. Pr\u00e1ve tie m\u00f4\u017eu sp\u00f4sobi\u0165 p\u00e1lenie svalov a ich nepr\u00edjemn\u00fa boles\u0165 nieko\u013eko dn\u00ed po tr\u00e9ningu. V\u010faka cool down f\u00e1ze teda m\u00f4\u017eeme<strong> ur\u00fdchli\u0165 regener\u00e1ciu<\/strong>, \u010do ocenia v\u0161etci \u0161portovci, ktor\u00ed s\u00fa pravidelne akt\u00edvni. Ak s cvi\u010den\u00edm len za\u010d\u00ednate a nalo\u017e\u00edte si na \u010dinku maxim\u00e1lnu v\u00e1hu, ktor\u00fa unesiete, pravdepodobne v\u00e1m od bolesti svalov nepom\u00f4\u017ee ani cool down f\u00e1za, ani sv\u00e4ten\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 neviete, ako by mal spr\u00e1vny cool down vyzera\u0165? Univerz\u00e1lny n\u00e1vod neexistuje. V\u0161eobecne v\u0161ak plat\u00ed, \u017ee by ste si mali zvoli\u0165 tak\u00fa aktivitu, ktor\u00e1<strong> zapoj\u00ed cel\u00e9 telo<\/strong>. V\u00fdborne m\u00f4\u017ee fungova\u0165 10-min\u00fatov\u00fd beh v miernom tempe, pl\u00e1vanie, ch\u00f4dza, veslovanie na trena\u017e\u00e9ri \u010di jazda na rotop\u00e9de, orbitreku alebo bicykli. Tieto aktivity n\u00e1m pom\u00f4\u017eu rozpr\u00fadi\u0165 krv po celom tele, a tak <strong>prispie\u0165 k metabolick\u00e9mu upratovaniu<\/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>Ak v\u00e1s zauj\u00edma viac inform\u00e1ci\u00ed o d\u00f4le\u017eitosti cool down f\u00e1zy a \u010fal\u0161\u00edch tr\u00e9ningov\u00fdch \u010dast\u00ed, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/rozcvicka-strecing-zahrievanie-a-ochladzovanie-su-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rozcvi\u010dka, stre\u010ding, zahrievanie a ochladzovanie \u2013 s\u00fa naozaj d\u00f4le\u017eit\u00e9?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Pre\u010do je cool down f\u00e1za d\u00f4le\u017eit\u00e1\" class=\"wp-image-294914\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pre\u010do je cool down f\u00e1za d\u00f4le\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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zabudate_na_staticky_strecing\"><\/span>2. Zab\u00fadate na statick\u00fd stre\u010ding<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svoje \u00faskalia m\u00e1 tie\u017e vynech\u00e1vanie<strong> na\u0165ahovania sa po tr\u00e9ningu<\/strong>. V\u00fdhodu maj\u00fa \u013eudia s dobrou flexibilitou a mobilitou, ktor\u00ed s\u00fa schopn\u00ed vyu\u017e\u00edva\u0165 maxim\u00e1lny rozsah pohybu (ROM = Range of Motion), v\u010faka \u010domu sa svoj\u00edm sp\u00f4sobom na\u0165ahuj\u00fa u\u017e pri samotnej realiz\u00e1cii cviku. Ak medzi t\u00fdchto \u0161portovcov nepatr\u00edte, rozhodne <strong>by ste mali statick\u00fd stre\u010ding zaradi\u0165 do svojej tr\u00e9ningovej rutiny<\/strong>. Neskr\u00e1ten\u00e9 svaly v\u00e1m toti\u017e okrem maxim\u00e1lneho rozsahu pohybu m\u00f4\u017eu pom\u00f4c\u0165 <strong>zlep\u0161i\u0165 \u0161portov\u00fd v\u00fdkon, zn\u00ed\u017ei\u0165 riziko zranenia <\/strong>a taktie\u017e u\u013eah\u010di\u0165 be\u017en\u00e9 denn\u00e9 aktivity. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u010ding je ide\u00e1lne<strong> zaradi\u0165 na koniec tr\u00e9ningu<\/strong> po samotnej cool down f\u00e1ze. Pri vykon\u00e1van\u00ed jednotliv\u00fdch na\u0165ahovac\u00edch cvikov by ste sa mali sna\u017ei\u0165 <strong>dosta\u0165 do ich krajnej polohy a v tej vydr\u017ea\u0165 pribli\u017ene 20 \u2013 45 sek\u00fand<\/strong>. Sval by v\u00e1s nemal bolie\u0165. Je v\u0161ak v poriadku, ke\u010f v \u0148om c\u00edtite pnutie. Pri na\u0165ahovan\u00ed sa sna\u017ete docieli\u0165 symetriu t\u00fdm, \u017ee budete obidve strany tela na\u0165ahova\u0165 rovnako. <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\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\u017eno v\u00e1s prekvap\u00ed, ak\u00e1 d\u00f4le\u017eit\u00e1 je tak\u00e1 oby\u010dajn\u00e1 vec ako <strong>voda<\/strong>. Pri nedostato\u010dnom pitnom re\u017eime sa toti\u017e m\u00f4\u017eu za\u010da\u0165 objavova\u0165 nepr\u00edjemn\u00e9 prejavy dehydrat\u00e1cie, medzi ktor\u00e9 patr\u00ed <strong>napr\u00edklad boles\u0165 hlavy, ni\u017e\u0161ia v\u00fdkonnos\u0165, \u00fanava, zl\u00e1 termoregul\u00e1cia \u010di zn\u00ed\u017een\u00e1 regener\u00e1cia<\/strong>. Aby bolo va\u0161e telo dostato\u010dne hydratovan\u00e9, je potrebn\u00e9 vypi\u0165 ka\u017ed\u00fd de\u0148 pribli\u017ene <strong>30 \u2013 45 ml tekut\u00edn na kg telesnej hmotnosti<\/strong>. Ak je vonku hor\u00faco alebo cvi\u010d\u00edte, a dos\u0165 sa pot\u00edte, m\u00f4\u017ee by\u0165 potreba e\u0161te vy\u0161\u0161ia. To, \u010di m\u00e1 va\u0161e telo dostatok tekut\u00edn, m\u00f4\u017eete sami zisti\u0165 pod\u013ea farby mo\u010du. Ten by mal by\u0165 svetlo\u017elt\u00fd. \u010c\u00edm je tmav\u0161\u00ed, t\u00fdm ste viac 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>Aby ste na pitie nezab\u00fadali, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 nosi\u0165 si so sebou na ka\u017ed\u00fd tr\u00e9ning <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/flasa-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ve\u013ek\u00fa f\u013ea\u0161u<\/a> s vodou. Ak sa ve\u013emi pot\u00edte, rozhodne je namieste dop\u013a\u0148a\u0165 aj elektrolyty, ktor\u00e9 str\u00e1cate potom. Je na v\u00e1s, \u010di sa rozhodnete pre <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tablety<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u00e1poj<\/a>. A ak v\u00e1m samotn\u00e1 voda nechut\u00ed, sk\u00faste si ju vylep\u0161i\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/instantny-napoj-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u00edzkokalorick\u00fdmi dochucovadlami<\/a>, bylinkami, ovoc\u00edm, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA<\/a> alebo vysk\u00fa\u0161ajte r\u00f4zne osvie\u017euj\u00face <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/caje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010daje<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165 viac inform\u00e1ci\u00ed o pitnom re\u017eime? Potom by v\u00e1m nemal unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Pre\u010do je pitn\u00fd re\u017eim d\u00f4le\u017eit\u00fd a ko\u013eko vody pi\u0165\" class=\"wp-image-294928\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pre\u010do je pitn\u00fd re\u017eim d\u00f4le\u017eit\u00fd a ko\u013eko vody pi\u0165\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Po_treningu_hladujete_a_nedoplnate_bielkoviny\"><\/span>4. Po tr\u00e9ningu hladujete a nedop\u013a\u0148ate bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f si odmak\u00e1te poriadny tr\u00e9ning vo fitku, kvalitn\u00e1 v\u00fd\u017eiva je jedna z najd\u00f4le\u017eitej\u0161\u00edch vec\u00ed, ktor\u00e9 telo potrebuje. Prijat\u00e9 sacharidy vyu\u017eije na <strong>doplnenie z\u00e1sob glykog\u00e9nu<\/strong> a bielkoviny na <strong>podporu regener\u00e1cie svalov\u00fdch vl\u00e1ken<\/strong>. T\u00e1 pom\u00e1ha svalom zosilnie\u0165 a zmohutnie\u0165. Doplni\u0165 energiu po tr\u00e9ningu je v\u0161ak potrebn\u00e9 aj v pr\u00edpade, \u017ee sa sna\u017e\u00edte schudn\u00fa\u0165. Aj po\u010das di\u00e9ty je toti\u017e \u017eiaduce <strong>udr\u017ea\u0165 si \u010do najvy\u0161\u0161\u00ed podiel svalovej hmoty<\/strong>, ktor\u00e1 n\u00e1m pom\u00e1ha sp\u00e1li\u0165 viac kal\u00f3ri\u00ed. Keby sme telo dostato\u010dne nevy\u017eivovali, je dos\u0165 mo\u017en\u00e9, \u017ee by mohlo za\u010da\u0165 odb\u00farava\u0165 vlastn\u00fa svalov\u00fa hmotu, aby malo dostatok bielkov\u00edn na in\u00e9 potreby. A to rozhodne nechceme. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predch\u00e1dza\u0165 tomu m\u00f4\u017eeme optim\u00e1lnym energetick\u00fdm pr\u00edjmom, s ur\u010den\u00edm ktor\u00e9ho m\u00f4\u017ee pom\u00f4c\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na\u0161a kalkula\u010dka<\/strong><\/a>. K\u013e\u00fa\u010dov\u00fd je aj dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, ktor\u00e9 n\u00e1jdeme v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00e4se<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ryb\u00e1ch<\/a>, morsk\u00fdch plodoch, rastlinn\u00fdch alternat\u00edvach m\u00e4sa (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">strukovin\u00e1ch<\/a> a podobne. Dr\u017ea\u0165 by ste sa mali v rozmedz\u00ed <strong>1,4 \u2013 2 g bielkov\u00edn na kg TH<\/strong>. Menej akt\u00edvnych jedincov sa t\u00fdkaj\u00fa sk\u00f4r ni\u017e\u0161ie hranice. Vy\u0161\u0161ie s\u00fa potom ur\u010den\u00e9 najm\u00e4 silov\u00fdm \u0161portovcom. T\u00ed ocenia hlavne schopnos\u0165 bielkov\u00edn podie\u013ea\u0165 sa na posilnen\u00ed a raste svalov\u00e9ho tkaniva. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Viac sa o zdrojoch bielkov\u00edn do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/strong><\/a>. A pokia\u013e sa zara\u010fujete medzi vegetari\u00e1nov alebo veg\u00e1nov, potom by v\u00e1s mohli zauj\u00edma\u0165 zdroje bielkov\u00edn, ktor\u00e9 bli\u017e\u0161ie rozober\u00e1 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-zdroje-rastlinnych-bielkovin-su-najlepsie-a-preco-ich-zaradit-do-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 zdroje rastlinn\u00fdch bielkov\u00edn s\u00fa najlep\u0161ie a pre\u010do ich zaradi\u0165 do jed\u00e1lni\u010dka?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Bielkoviny po tr\u00e9ningu pom\u00e1haj\u00fa s regener\u00e1ciou\" class=\"wp-image-294942\" style=\"width:843px;height:564px\" width=\"843\" height=\"564\" title=\"Bielkoviny po tr\u00e9ningu pom\u00e1haj\u00fa s regener\u00e1ciou\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Neriesite_co_jete\"><\/span>5. Nerie\u0161ite, \u010do jete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mysl\u00edte si, \u017ee ke\u010f <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ste si boli zacvi\u010di\u0165, m\u00e1te spa\u013eovanie<\/a> ako jadrov\u00e1 elektr\u00e1re\u0148 a m\u00f4\u017eete si dopria\u0165, \u010doko\u013evek chcete? Tak to v\u00e1s asi sklamem. Aj v\u00fdsledky \u0161t\u00fadi\u00ed potvrdzuj\u00fa, \u017ee <strong>\u013eudia maj\u00fa v\u0161eobecne tendenciu podhodnocova\u0165 svoj pr\u00edjem a nadhodnocova\u0165 v\u00fddaj<\/strong>. Ak m\u00e1te jasne stanoven\u00fd fitness cie\u013e, mus\u00edte ho podpori\u0165 aj spr\u00e1vnou stravou. Jedn\u00fdm poctiv\u00fdm tr\u00e9ningom vo fitku sp\u00e1li priemern\u00e1 65 kg \u017eena pribli\u017ene 500 kcal. Ke\u010f si potom nad r\u00e1mec svojho pr\u00edjmu dopraje na desiatu pekanov\u00fd pletenec, ktor\u00fd zapije tekvicov\u00fdm latt\u00e9, prip\u00ed\u0161e si na svoj \u00fa\u010det 800 kcal. \u010co z toho vypl\u00fdva? Namiesto deficitu 500 kcal v\u010faka tr\u00e9ningu ju t\u00e1to desiata <strong>dostala do nadbytku 300 kcal<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto je to v pr\u00edpade, ke\u010f sa sna\u017e\u00edte nabra\u0165 svalov\u00fa hmotu. <strong>Naozaj si v\u010faka jedn\u00e9mu tr\u00e9ningu nem\u00f4\u017eete dovoli\u0165 zjes\u0165 v\u0161etko, na \u010do pr\u00edde. <\/strong>Ak teda nechcete nabera\u0165 zbyto\u010dne ve\u013ek\u00e9 mno\u017estvo tuku. Ide\u00e1lne je jes\u0165 pribli\u017ene <strong>o 10 % viac energie, ne\u017e je v\u00e1\u0161 s\u00fa\u010dasn\u00fd udr\u017eiavac\u00ed <\/strong>kalorick\u00fd pr\u00edjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So stanoven\u00edm optim\u00e1lneho pr\u00edjmu energie a \u017eiv\u00edn v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vypo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/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_Prehanate_to_s_tukmi\"><\/span>6. Preh\u00e1\u0148ate to s tukmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e sa pri poslednej s\u00e9rii nem\u00f4\u017eete do\u010dka\u0165, ako skon\u010d\u00edte tr\u00e9ning a doprajete si na ka\u0161i nieko\u013eko poctiv\u00fdch ly\u017e\u00edc ob\u013e\u00faben\u00e9ho <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orie\u0161kov\u00e9ho masla<\/a>? Alebo si po v\u00fdkone rad\u0161ej zabehnete do fast foodu na poriadny hamburger s hranolkami a tat\u00e1rkou?<\/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 vy\u0161\u0161ie uveden\u00fdch mo\u017enost\u00ed v\u0161ak nie je po tr\u00e9ningu tou najlep\u0161ou vo\u013ebou.<strong> Tuky<\/strong>, ktor\u00e9 s\u00fa v t\u00fdchto potravin\u00e1ch obsiahnut\u00e9 vo v\u00e4\u010d\u0161om mno\u017estve, maj\u00fa toti\u017e svoje \u0161pecifik\u00e1. Zo v\u0161etk\u00fdch makro\u017eiv\u00edn sa <strong>najdlh\u0161ie tr\u00e1via a tie\u017e spoma\u013euj\u00fa vstreb\u00e1vanie ostatn\u00fdch \u017eiv\u00edn<\/strong>. V\u010faka tomu budete s\u00edce dlh\u0161ie s\u00fdti, ale nenapln\u00edte potreby organizmu pre vhodn\u00fa potr\u00e9ningov\u00fa regener\u00e1ciu. V tomto obdob\u00ed je pre\u0148 toti\u017e k\u013e\u00fa\u010dov\u00e1 <strong>dobre vstrebate\u013en\u00e1 energia<\/strong>. Po tr\u00e9ningu sa preto sna\u017ete rad\u0161ej doplni\u0165 kvalitn\u00e9 bielkoviny, ktor\u00e9 m\u00f4\u017eete \u010derpa\u0165 napr\u00edklad zo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fdch<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinn\u00fdch prote\u00ednov<\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00fdch ty\u010diniek<\/a>. Takisto nezab\u00fadajte ani na<strong> r\u00fdchle sacharidy<\/strong>, ktor\u00fdch skvel\u00fdm zdrojom je napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovocie<\/a>. A pokia\u013e si chcete pr\u00edjem potr\u00e9ningovej energie e\u0161te viac zjednodu\u0161i\u0165, m\u00f4\u017eete si pom\u00f4c\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">komplexnou zmesou<\/a>, ktor\u00e1 obsahuje v\u0161etko, \u010do telo potrebuje po aktivite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte sa, ak sa zara\u010fujete medzi rekrea\u010dn\u00fdch \u0161portovcov, ktor\u00ed si id\u00fa zabeha\u0165 dvakr\u00e1t t\u00fd\u017edenne na polhodinu, nemus\u00edte sa potr\u00e9ningovou v\u00fd\u017eivou nejako d\u00f4sledne tr\u00e1pi\u0165. Jednoducho sa potom <strong>dr\u017ete z\u00e1sad zdrav\u00e9ho stravovania a u\u017e\u00edvajte si rados\u0165 z pohybu<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Pre\u010do nie je dobr\u00e9 preh\u00e1\u0148a\u0165 to s tukmi po tr\u00e9ningu\" class=\"wp-image-294956\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pre\u010do nie je dobr\u00e9 preh\u00e1\u0148a\u0165 to s tukmi po tr\u00e9ningu\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vymetate_vecierky\"><\/span>7. Vymet\u00e1te ve\u010dierky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1js\u0165 si v piatok po pr\u00e1ci na dve deci v\u00edna alebo jedno pivo rozhodne nie je ni\u010d, \u010do by v\u00e1m malo nejako z\u00e1sadne pokazi\u0165 formu. Ale ruku na srdce, naozaj zostanete len pri jednom? Predstavte si, ako sa asi c\u00edti va\u0161e telo po tr\u00e9ningu. M\u00e1 vy\u010derpan\u00e9 z\u00e1soby energie, je unaven\u00e9 a jedin\u00e9, po \u010dom t\u00fa\u017ei, je <strong>doplnenie tekut\u00edn, bielkov\u00edn, sacharidov a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kvalitn\u00fd sp\u00e1nok<\/strong><\/a>. A \u010do mu d\u00e1te vy?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po tr\u00e9ningu telo potrebuje <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dostato\u010dn\u00e9 mno\u017estvo vody<\/a>, ide\u00e1lne doplnen\u00e9 o i\u00f3ny, ktor\u00e9 ste vypotili. Tie pom\u00f4\u017eu s optim\u00e1lnou hydrat\u00e1ciou. Ak mu v\u0161ak namiesto toho d\u00e1te diuretick\u00fd (mo\u010dopudn\u00fd) alkohol, <strong>prispejete sk\u00f4r k v\u00e4\u010d\u0161ej dehydrat\u00e1cii<\/strong>. Takisto mu bud\u00fa ch\u00fdba\u0165 aj potrebn\u00e9 bielkoviny pre <strong>regener\u00e1ciu tr\u00e9ningom po\u0161koden\u00fdch vl\u00e1ken<\/strong>. Namiesto toho bude ma\u0165 \u010do robi\u0165, aby sa zbavilo toxick\u00e9ho alkoholu. Za <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vplyv-alkoholu-na-chudnutie-regeneraciu-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zhor\u0161enie regener\u00e1cie<\/a> v\u0161ak nem\u00f4\u017ee len absencia bielkov\u00edn, ale aj samotn\u00e9 \u00fa\u010dinky alkoholu. Ten opravu svalov spoma\u013euje a taktie\u017e m\u00e1 negat\u00edvny vplyv na horm\u00f3ny, ako je napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vplyva-testosteron-a-progesteron-na-chudnutie-a-rast-svalovej-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">testoster\u00f3n<\/a>, ktor\u00e9 tomuto procesu napom\u00e1haj\u00fa. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 sme e\u0161te ani nespomenuli, pribli\u017ene <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ko\u013eko kal\u00f3ri\u00ed n\u00e1jdete v alkohole<\/a>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pivo 12\u00b0<\/strong> \u2013 250 kcal \/ 0,5 l<\/li>\n\n\n\n<li><strong>Such\u00e9 v\u00edno<\/strong> \u2013 146 kcal \/ 2 dl<\/li>\n\n\n\n<li><strong>Vodka <\/strong>\u2013 109 kcal \/ 50 ml<\/li>\n\n\n\n<li><strong>Cuba Libre<\/strong> \u2013 170 kcal \/ 1 drink<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A teraz si spo\u010d\u00edtajte, ko\u013eko kal\u00f3ri\u00ed ste schopn\u00ed vypi\u0165 len v priebehu ve\u010dera. \u010eal\u0161\u00edm probl\u00e9mom spojen\u00fdm s alkoholom je rozhodovanie. Stalo sa v\u00e1m niekedy, \u017ee ste chceli schudn\u00fa\u0165 a po tre\u0165om pive ste svoje sna\u017eenie odsunuli a\u017e na bud\u00faci t\u00fd\u017ede\u0148? Podobne <strong>m\u00f4\u017ee ovplyvni\u0165 aj na\u0161e \u00fasudky pri rozm\u00fd\u0161\u013ean\u00ed<\/strong>, \u010do si d\u00e1me na ve\u010deru. Bude to zeleninov\u00fd \u0161al\u00e1t alebo kebab na stanici, ktor\u00fd spr\u00edjemn\u00ed \u010dakanie na autobus? Tipujem, \u017ee sk\u00f4r t\u00e1 druh\u00e1 mo\u017enos\u0165. A to bude robi\u0165 vo fin\u00e1le \u010fal\u0161\u00edch<strong> nieko\u013eko stoviek kcal navy\u0161e<\/strong>, \u010do pri chudnut\u00ed nie je najide\u00e1lnej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lep\u0161ej regener\u00e1cii nepom\u00f4\u017ee ani to, ke\u010f budete spolo\u010dne s alkoholom e\u0161te aj faj\u010di\u0165. T\u00fdmto sp\u00f4sobom len<strong> zaplav\u00edte telo \u010fal\u0161\u00edmi toxick\u00fdmi l\u00e1tkami<\/strong>. Z v\u00fdsledkov v\u00fdskumov navy\u0161e vypl\u00fdva, \u017ee tento zlozvyk <strong>zni\u017euje synt\u00e9zu svalov\u00fdch bielkov\u00edn a tie\u017e pr\u00edsun kysl\u00edka pracuj\u00facim svalom<\/strong>. To sa m\u00f4\u017ee negat\u00edvne prejavi\u0165 ako na svalovom raste, tak na v\u00fdkone. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 pomaly sa dost\u00e1vame k \u010fal\u0161iemu ve\u013ek\u00e9mu negat\u00edvnemu vplyvu alkoholu, a to je jeho <strong>dopad na odpo\u010dinok<\/strong>. Ak budete fl\u00e1mova\u0165 do r\u00e1na, asi je v\u00e1m jasn\u00e9, \u017ee sp\u00e1nok potom nebude \u00faplne najlep\u0161\u00ed. Okrem ponocovania je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee m\u00e1 alkohol <strong>negat\u00edvny vplyv na zasp\u00e1vanie aj na kvalitu samotn\u00e9ho sp\u00e1nku<\/strong>. Bez oh\u013eadu na to, \u017ee sa v noci pravdepodobne zobud\u00edte, preto\u017ee sa v\u00e1m bude chcie\u0165 \u00eds\u0165 na toaletu alebo budete ma\u0165 <strong>pre dehydrat\u00e1ciu ve\u013ek\u00fd sm\u00e4d<\/strong>. A to nehovor\u00edm ani o tom, ako sa budete c\u00edti\u0165 nasleduj\u00faci de\u0148. Okrem bolesti hlavy \u010di nevo\u013enosti v\u00e1s m\u00f4\u017eu dohna\u0165 taktie\u017e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chute na slan\u00e9 a vysokokalorick\u00e9 jedl\u00e1<\/a>, ktor\u00e9 v\u00e1m op\u00e4\u0165 tak nejako zbyto\u010dne <strong>zv\u00fd\u0161ia energetick\u00fd pr\u00edjem<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete s priate\u013emi z\u00e1js\u0165 na jedno pivo, nie je v tom \u017eiadny probl\u00e9m. Sna\u017ete sa v\u0161ak po tr\u00e9ningu dba\u0165 na pr\u00edjem <strong>kvalitn\u00fdch \u017eiv\u00edn vo forme sacharidov a bielkov\u00edn<\/strong>, ktor\u00e9 pom\u00f4\u017eu s regener\u00e1ciou. Samozrejme, nezabudnite ani na poriadny <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sp\u00e1nok trvaj\u00faci najlep\u0161ie 7 \u2013 8 hod\u00edn<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ak\u00fd vplyv m\u00e1 alkohol na rast svalov a regener\u00e1ciu\" class=\"wp-image-294970\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ak\u00fd vplyv m\u00e1 alkohol na rast svalov a regener\u00e1ciu\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vyhybate_sa_prirodzenemu_pohybu\"><\/span>8. Vyh\u00fdbate sa prirodzen\u00e9mu pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prirodzen\u00e9mu pohybu, ako je napr\u00edklad beh \u010di ch\u00f4dza, sa \u010dasto \u00famyselne vyh\u00fdbaj\u00fa \u013eudia, ktor\u00ed t\u00fa\u017eia nabra\u0165 svalov\u00fa hmotu. Mnohokr\u00e1t toti\u017e \u017eij\u00fa v omyle, \u017ee by touto aktivitou mohli o svaly pr\u00eds\u0165, a tak od\u010fa\u013eova\u0165 svoj cie\u013e. Neuvedomuj\u00fa si v\u0161ak, \u017ee prirodzen\u00fd pohyb nesl\u00fa\u017ei len na spa\u013eovanie kal\u00f3ri\u00ed. Pom\u00e1ha toti\u017e <strong>zn\u00ed\u017ei\u0165 v\u00fdskyt chronick\u00fdch ochoren\u00ed, obezity, cukrovky, kardiovaskul\u00e1rnych ochoren\u00ed \u010di vysok\u00e9ho krvn\u00e9ho tlaku<\/strong> a \u010fal\u0161\u00edch chor\u00f4b. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Tendenciu vyh\u00fdba\u0165 sa prirodzen\u00e9mu pohybu maj\u00fa \u010dasto \u013eudia, ktor\u00ed chc\u00fa schudn\u00fa\u0165. Navy\u0161e maj\u00fa pocit, \u017ee hodinou vo fitku u\u017e maj\u00fa svoju denn\u00fa aktivitu splnen\u00fa a m\u00f4\u017eu sa po zvy\u0161ok d\u0148a v\u00e1\u013ea\u0165 na gau\u010di alebo sedie\u0165 za po\u010d\u00edta\u010dom. Potom s\u00fa, samozrejme, nemilo prekvapen\u00ed, ke\u010f zistia, \u017ee sa im nedar\u00ed schudn\u00fa\u0165. \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> jednoduchom pr\u00edklade vzorov\u00e9ho d\u0148a priemernej 65 kg \u017eeny M\u00e1rie<\/strong>. T\u00e1 predt\u00fdm chodila do pr\u00e1ce aj domov pe\u0161o, v\u010faka \u010domu sp\u00e1lila za hodinu a pol asi 488 kcal. Potom sa venovala hodinu a pol r\u00fd\u013eovaniu z\u00e1hrady, pri ktorom sp\u00e1lila asi 487 kcal. Ve\u010der stihla e\u0161te hodinu upratova\u0165, \u010d\u00edm sp\u00e1lila \u010fal\u0161\u00edch 214 kcal. Len t\u00fdmito aktivitami <strong>sp\u00e1lila za de\u0148 cca 1189 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1ria sa rozhodla schudn\u00fa\u0165, nejde na to v\u0161ak \u00faplne \u0161\u0165astne. Za\u010dala chodi\u0165 4-kr\u00e1t t\u00fd\u017edenne do fitka \u2013 v\u017edy aspo\u0148 na hodinu a pol. V priebehu tak\u00e9ho intenz\u00edvneho tr\u00e9ningu sp\u00e1li zaka\u017ed\u00fdm cca 700 kcal. Aby to st\u00edhala po\u010das d\u0148a, jazd\u00ed v\u0161ade autom. <strong>Vo vo\u013enom \u010dase u\u017e nechod\u00ed pe\u0161o, neupratuje ani ner\u00fd\u013euje z\u00e1hradu. <\/strong>M\u00e1 pocit, \u017ee sa u\u017e h\u00fdba\u0165 nemus\u00ed, bola predsa cvi\u010di\u0165. Namiesto toho si \u010d\u00edta na internete \u010dl\u00e1nky o z\u00e1zra\u010dn\u00fdch di\u00e9tach a premen\u00e1ch. Po\u010das tr\u00e9ningov\u00e9ho d\u0148a tak sp\u00e1li asi o 489 kcal menej, ne\u017e bola zvyknut\u00e1. V netr\u00e9ningov\u00e9 dni m\u00f4\u017ee by\u0165 tento rozdiel v\u00e4\u010d\u0161\u00ed ne\u017e 1000 kcal. M\u00e1ria sa preto nem\u00f4\u017ee \u010dudova\u0165, \u017ee sa jej <strong>v\u00e1ha neh\u00fdbe alebo sa e\u0161te 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 vo fitku je len zlomok d\u0148a. Omnoho d\u00f4le\u017eitej\u0161ie je to, <strong>\u010di<\/strong> <strong style=\"text-align: inherit\">sa h\u00fdbete aj vo zvy\u0161nom \u010dase<\/strong>. Ak<span style=\"text-align: inherit\"> by v\u00e1s zauj\u00edmalo viac inform\u00e1ci\u00ed o tom, ak\u00fd d\u00f4le\u017eit\u00fd je prirodzen\u00fd pohyb a ko\u013eko kal\u00f3ri\u00ed pri \u0148om sp\u00e1lite, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <\/span><a class=\"ek-link\" style=\"text-align: inherit;background-color: #ffffff\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Pre\u010do je d\u00f4le\u017eit\u00fd prirodzen\u00fd pohyb - NEAT\" class=\"wp-image-294984\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Pre\u010do je d\u00f4le\u017eit\u00fd prirodzen\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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Prilis_skoro_idete_na_dalsi_trening\"><\/span>9. Pr\u00edli\u0161 skoro idete na \u010fal\u0161\u00ed tr\u00e9ning<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak pravidelne cvi\u010d\u00edte, ur\u010dite v\u00e1m nie je cudz\u00ed pojem<strong> regener\u00e1cia<\/strong>. Ide o proces, po\u010das ktor\u00e9ho doch\u00e1dza k <strong>\u00faplnej obnove psychick\u00fdch a fyzick\u00fdch s\u00edl, ktor\u00e9 boli naru\u0161en\u00e9 predch\u00e1dzaj\u00facim tr\u00e9ningom<\/strong>. V pr\u00edpade, \u017ee telo nem\u00e1 dostatok \u010dasu na regener\u00e1ciu, nest\u00edha napr\u00edklad obnovova\u0165 drobn\u00e9 trhlinky vo svalov\u00fdch vl\u00e1knach. T\u00fdm sa <strong>zvy\u0161uje riziko poranenia m\u00e4kk\u00fdch tkan\u00edv a vlastne aj cel\u00e9ho pohybov\u00e9ho apar\u00e1tu<\/strong>. Ak teda p\u00f4jdete 5-kr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165 nohy a do toho beh\u00e1te a jazd\u00edte na bicykli, nem\u00f4\u017eete \u010daka\u0165, \u017ee si spevn\u00edte zadok a vypracujete nohy. Tak\u00fa z\u00e1\u0165a\u017e nem\u00f4\u017ee telo dostato\u010dne zregenerova\u0165, a tak v\u00e1s najsk\u00f4r \u010dakaj\u00fa bolesti doln\u00fdch kon\u010dat\u00edn, \u00fanava, nedostatok sily a je dos\u0165 mo\u017en\u00e9, \u017ee sa \u010dasom objav\u00ed aj nejak\u00e9 to zranenie. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Regener\u00e1ciu by ste nemali vn\u00edma\u0165 ako zlo, ktor\u00e9 od\u010fa\u013euje va\u0161e v\u00fdsledky. Naopak ide o <strong>nevyhnutn\u00fa s\u00fa\u010das\u0165 cel\u00e9ho procesu<\/strong>, ktor\u00e1 v\u00e1m pom\u00f4\u017ee sk\u00f4r sa dosta\u0165 do cie\u013ea. Ak v\u00e1s zauj\u00edma, ak\u00e9 typy regener\u00e1cie m\u00f4\u017eete zaradi\u0165, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/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_trening_idete_az_ked_sa_vam_chce\"><\/span>10. Na \u010fal\u0161\u00ed tr\u00e9ning idete, a\u017e ke\u010f sa v\u00e1m chce&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Od predch\u00e1dzaj\u00faceho bodu je potom tento bod druh\u00fdm extr\u00e9mom. Ke\u010f budete po prvom tr\u00e9ningu \u010daka\u0165 na to, \u017ee v\u00e1s kopne m\u00faza a pr\u00edde chu\u0165 na \u010fal\u0161\u00ed, je dos\u0165 mo\u017en\u00e9, \u017ee ste pr\u00e1ve docvi\u010dili. Ak chcete, aby sa dostavili vidite\u013en\u00e9<strong> v\u00fdsledky, je potrebn\u00e9 by\u0165 konzistentn\u00ed<\/strong>. Zostavte si re\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n a sna\u017ete sa ho dodr\u017eiava\u0165, ako to len p\u00f4jde. Po\u010d\u00edtajte aj s variantom, \u017ee v\u0161etko cez de\u0148 nevyjde pod\u013ea pl\u00e1nov a majte v z\u00e1lohe napr\u00edklad krat\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT tr\u00e9ning<\/a>. V\u010faka nemu si d\u00e1te do tela v priebehu p\u00e1r min\u00fat v pohodl\u00ed domova a m\u00f4\u017eete ma\u0165 dobr\u00fd pocit, \u017ee ste <strong>cvi\u010denie aj tak zvl\u00e1dli<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac inform\u00e1ci\u00ed o tom, ako si zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ako si zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n\" class=\"wp-image-295000\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako si zostavi\u0165 tr\u00e9ningov\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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie v\u017edy je v\u0161etko perfektn\u00e9. Pokia\u013e sa v\u0161ak usilujeme o to, aby n\u00e1m cvi\u010denie prinieslo nejak\u00e9 v\u00fdsledky, mali by sme sa usilova\u0165 <strong>minimalizova\u0165 potr\u00e9ningov\u00e9 chyby<\/strong>. Tie potom sna\u017eenie zbyto\u010dne sabotuj\u00fa. Ke\u010f budete dodr\u017eiava\u0165 na\u0161e rady t\u00fdkaj\u00face sa stravy, pohybu a regener\u00e1cie, postava sa v\u00e1m bude postupne meni\u0165 pred o\u010dami. A t\u00e1 rados\u0165 z dosiahnutia cie\u013ea je na nezaplatenie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto od\u010fa\u013euje svoj progres t\u00fdm, \u010do rob\u00ed po tr\u00e9ningu? Zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok, nech sa aj on m\u00f4\u017ee radova\u0165 z v\u00fdsledkov.&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 sebe? Potom by bola \u0161koda skazi\u0165 si progres chybami po tr\u00e9ningu, ktor\u00fdm sa m\u00f4\u017eete vyhn\u00fa\u0165. Po\u010fme sa pozrie\u0165 na tie naj\u010dastej\u0161ie. <\/p>\n","protected":false},"author":100,"featured_media":295078,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6074,6055,6062,6082],"filter_section":[],"filter_attribute":[13888,13046,13050],"class_list":{"0":"post-296278","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-motivacia","9":"tag-strava","10":"tag-trening","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"filter_attribute-tipy-a-triky","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Naj\u010dastej\u0161ie potr\u00e9ningov\u00e9 chyby, ktor\u00e9 od\u010fa\u013euj\u00fa v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co robi\u0165 po tr\u00e9ningu? 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