{"id":297687,"date":"2021-09-24T11:11:32","date_gmt":"2021-09-24T09:11:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=297687"},"modified":"2023-06-28T12:52:39","modified_gmt":"2023-06-28T10:52:39","slug":"6-chyb-pri-silovem-treninku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/","title":{"rendered":"Nej\u010dast\u011bj\u0161\u00ed za\u010d\u00e1te\u010dnick\u00e9 tr\u00e9ninkov\u00e9 chyby"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#1_Zvedate_prilis_tezke_nebo_naopak_lehke_vahy\" title=\"1. Zved\u00e1te p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 nebo naopak lehk\u00e9 v\u00e1hy\">1. Zved\u00e1te p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 nebo naopak lehk\u00e9 v\u00e1hy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#2_Technika_je_pro_vas_cizim_pojmem\" title=\"2. Technika je pro v\u00e1s ciz\u00edm pojmem\">2. Technika je pro v\u00e1s ciz\u00edm pojmem<\/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\/6-chyb-pri-silovem-treninku\/#3_Prilis_se_soustredite_na_izolovane_cviky_nebo_jen_vybrane_partie\" title=\"3. P\u0159\u00edli\u0161 se soust\u0159ed\u00edte na izolovan\u00e9 cviky nebo jen vybran\u00e9 partie\">3. P\u0159\u00edli\u0161 se soust\u0159ed\u00edte na izolovan\u00e9 cviky nebo jen vybran\u00e9 partie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#4_Jedete_na_maximum_a_zapominate_na_deload\" title=\"4. Jedete na maximum a zapom\u00edn\u00e1te na deload\">4. Jedete na maximum a zapom\u00edn\u00e1te na deload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#5_Uvizli_jste_ve_stejne_treninkove_rutine\" title=\"5. Uv\u00edzli jste ve stejn\u00e9 tr\u00e9ninkov\u00e9 rutin\u011b\">5. Uv\u00edzli jste ve stejn\u00e9 tr\u00e9ninkov\u00e9 rutin\u011b<\/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\/6-chyb-pri-silovem-treninku\/#6_Warm-up_je_pro_vas_cizi_pojem\" title=\"6. Warm-up je pro v\u00e1s ciz\u00ed pojem\">6. Warm-up je pro v\u00e1s ciz\u00ed pojem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#7_Podcenujete_pitny_rezim_a_stravu\" title=\"7. Podce\u0148ujete pitn\u00fd re\u017eim a stravu\">7. Podce\u0148ujete pitn\u00fd re\u017eim a stravu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#8_Regenerace_je_pro_vas_zbytecnost\" title=\"8. Regenerace je pro v\u00e1s zbyte\u010dnost\">8. Regenerace je pro v\u00e1s zbyte\u010dnost<\/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\/6-chyb-pri-silovem-treninku\/#9_Nemate_konzistentni_pristup_ke_cviceni\" title=\"9. Nem\u00e1te konzistentn\u00ed p\u0159\u00edstup ke cvi\u010den\u00ed\">9. Nem\u00e1te konzistentn\u00ed p\u0159\u00edstup ke cvi\u010den\u00ed<\/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\/6-chyb-pri-silovem-treninku\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cvi\u010den\u00ed je jednou z nejlep\u0161\u00edch v\u011bc\u00ed, kterou m\u016f\u017eete ud\u011blat pro sv\u00e9 zdrav\u00ed. Ka\u017ed\u00fd, kdo na sob\u011b pracuje, si jednozna\u010dn\u011b zaslou\u017e\u00ed obdiv. V\u011bt\u0161ina za\u010d\u00e1te\u010dn\u00edk\u016f to ale obvykle vzd\u00e1 po p\u00e1r m\u011bs\u00edc\u00edch ze dvou prost\u00fdch d\u016fvod\u016f. Bu\u010f se vymlouvaj\u00ed na to, \u017ee nemaj\u00ed \u010das, nebo je zkr\u00e1tka frustruje, \u017ee nevid\u00ed \u017e\u00e1dn\u00e9 v\u00fdsledky. Ty sice nep\u0159ich\u00e1z\u00ed ze dne na den, ale pokud je nevid\u00edte ani po p\u00e1r m\u011bs\u00edc\u00edch, s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed d\u011bl\u00e1te n\u011bco \u0161patn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u010d\u00e1te\u010dn\u00edci se toti\u017e&nbsp;<strong>\u010dasto dopou\u0161t\u011bj\u00ed b\u011b\u017en\u00fdch tr\u00e9ninkov\u00fdch chyb, kter\u00e9 zpomaluj\u00ed nebo \u00fapln\u011b ni\u010d\u00ed jejich progres.<\/strong>&nbsp;Krom\u011b toho si koleduj\u00ed o nep\u0159\u00edjemn\u00e1 zran\u011bn\u00ed souvisej\u00edc\u00ed s nespr\u00e1vnou technikou. Dnes v\u00e1m proto p\u0159edstav\u00edm<strong>&nbsp;9 nej\u010dast\u011bj\u0161\u00edch tr\u00e9ninkov\u00fdch chyb, kter\u00e9 mohou brzdit dosahov\u00e1n\u00ed va\u0161ich c\u00edl\u016f.<\/strong>&nbsp;Krom\u011b toho se spolu pokus\u00edme naj\u00edt efektivn\u00ed \u0159e\u0161en\u00ed na ka\u017edou z nich, abyste se va\u0161emu tr\u00e9ninku mohli v\u011bnovat naplno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Zvedate_prilis_tezke_nebo_naopak_lehke_vahy\"><\/span>1. Zved\u00e1te p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 nebo naopak lehk\u00e9 v\u00e1hy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010d\u00e1tky b\u00fdvaj\u00ed pln\u00e9 nad\u0161en\u00ed a velk\u00fdch ambic\u00ed, co\u017e nejednou kon\u010d\u00ed t\u00edm, \u017ee s\u00e1hnete po p\u0159\u00edli\u0161 t\u011b\u017ek\u00fdch v\u00e1h\u00e1ch. V\u017edy\u0165 z\u00e1kladn\u00ed logika je, \u017ee \u010d\u00edm t\u011b\u017e\u0161\u00ed v\u011bci budeme zvedat, t\u00edm se stanete siln\u011bj\u0161\u00edmi, \u017ee? Bohu\u017eel, nen\u00ed to tak jednoduch\u00e9. Plat\u00ed, \u017ee kdy\u017e zved\u00e1te v\u00e1hu, kter\u00fd je pro v\u00e1s p\u0159\u00edli\u0161 t\u011b\u017ek\u00e1, va\u0161e t\u011blo se&nbsp;<strong>bude sna\u017eit zapojovat jin\u00e9 svaly, aby si pomohlo.<\/strong>&nbsp;T\u00edm p\u00e1dem logicky neudr\u017e\u00edte spr\u00e1vnou techniku a mechaniku pohybu, s \u010d\u00edm\u017e se poj\u00ed i v\u011bt\u0161\u00ed riziko zran\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Procvi\u010dovan\u00fd sval bude stimulovan\u00fd, ale se \u0161patnou technikou a s pomoc\u00ed jin\u00fdch sval\u016f to cel\u00e9 vede sp\u00ed\u0161e ke zk\u00e1ze ne\u017e k \u00fasp\u011b\u0161n\u00e9mu tr\u00e9ninku. P\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 v\u00e1hy jsou v za\u010d\u00e1tc\u00edch tak\u00e9 ide\u00e1ln\u00edm receptem na to, jak se zranit. Naopak p\u0159\u00edli\u0161 lehk\u00e9 v\u00e1hy v\u00e1m sice umo\u017en\u00ed tr\u00e9novat del\u0161\u00ed dobu, ale p\u0159isp\u011bj\u00ed sp\u00ed\u0161e ke svalov\u00e9 vytrvalosti ne\u017e k rozvoji s\u00edly.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg\" alt=\"Zved\u00e1te p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 nebo naopak lehk\u00e9 v\u00e1hy\" class=\"wp-image-296919\" width=\"843\" title=\"Zved\u00e1te p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 nebo naopak lehk\u00e9 v\u00e1hy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_20210521_190238-edited-1536x1023.jpg 1536w\" sizes=\"(max-width: 1541px) 100vw, 1541px\" \/><\/figure>\n<\/div>\n\n\n<p>Nam\u00edsto toho, abyste si hned nakl\u00e1dali z\u00e1va\u017e\u00ed, m\u011bli byste <strong>zkusit nejprve cvi\u010den\u00ed s vlastn\u00ed vahou.<\/strong> Kdy\u017e si ho osvoj\u00edte a nau\u010d\u00edte se spr\u00e1vnou techniku, d\u00e1te tak t\u011blu po\u010d\u00e1te\u010dn\u00ed sign\u00e1l, \u017ee po n\u011bm budete cht\u00edt n\u011bjakou fyzickou aktivitu. Za\u010dn\u011bte nap\u0159\u00edklad se <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">d\u0159epem<\/a> a soust\u0159e\u010fte se na jeho spr\u00e1vnou techniku. Jakmile ji zvl\u00e1dnete a <strong>cvi\u010den\u00ed s vlastn\u00ed vahou u\u017e pro v\u00e1s nep\u0159edstavuje v\u00fdrazn\u011bj\u0161\u00ed probl\u00e9my<\/strong>, <strong>m\u016f\u017eete to zkusit i se z\u00e1t\u011b\u017e\u00ed.<\/strong> Za\u010dn\u011bte samoz\u0159ejm\u011b s ni\u017e\u0161\u00ed v\u00e1hou, ide\u00e1ln\u011b nap\u0159\u00edklad s pr\u00e1zdnou ty\u010d\u00ed nebo s 10kg z\u00e1t\u011b\u017e\u00ed. I u n\u00ed ale pracujte na tom, aby byla va\u0161e technika spr\u00e1vn\u00e1 a neztratili jsme ji ani p\u0159i postupn\u00e9m v\u00fdb\u011bru t\u011b\u017e\u0161\u00edho z\u00e1va\u017e\u00ed. Pokud si svoji z\u00e1t\u011b\u017e budete vyb\u00edrat, myslete na to, \u017ee byste s n\u00ed m\u011bli b\u00fdt schopni <strong>vykonat 10 opakov\u00e1n\u00ed se st\u0159edn\u00edm stupn\u011bm n\u00e1ro\u010dnosti.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[2\u2013\u20603]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"36058,47623,49009,46021,29118,36310,48997,8344,36229,46027,44941,36352,51178\" ><\/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=\"2_Technika_je_pro_vas_cizim_pojmem\"><\/span>2. Technika je pro v\u00e1s ciz\u00edm pojmem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je lehk\u00e9 p\u0159ij\u00edt do fitka, vz\u00edt si do rukou \u010dinky a cvi\u010dit jen tak halabala. V tomto re\u017eimu potom vydr\u017e\u00edte t\u00fdden, m\u011bs\u00edc a mo\u017en\u00e1 d\u00e9le. Co se ale stane potom? Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f mohou nastat jen dva druhy sc\u00e9n\u00e1\u0159\u016f. V prvn\u00edm se m\u016f\u017eete zranit, co\u017e zp\u016fsob\u00ed, \u017ee si del\u0161\u00ed \u010das nezatr\u00e9nujete. V druh\u00e9m p\u0159\u00edpad\u011b skon\u010d\u00edte demotivovan\u00ed z toho, \u017ee u\u017e cvi\u010d\u00edte p\u00e1r m\u011bs\u00edc\u016f a v\u00fdsledky se jaksi nedostavily. K oboum mo\u017enostem m\u016f\u017ee p\u0159isp\u011bt pr\u00e1v\u011b nespr\u00e1vn\u00e1 technika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Technika ka\u017ed\u00e9ho cviku je toti\u017e kl\u00ed\u010dov\u00e1&nbsp;<strong>pro minimalizaci zran\u011bn\u00ed a spr\u00e1vn\u00e9 procvi\u010den\u00ed nebo zapojen\u00ed sval\u016f.<\/strong>&nbsp;Mnoho za\u010d\u00e1te\u010dn\u00edk\u016f ale p\u0159ijde do fitka a hrne se za nalo\u017een\u00fdm mrtv\u00fdm tahem, b\u011bhem n\u011bho\u017e maj\u00ed z\u00e1da prohnut\u00e1 jako paragraf. Tato p\u0159edstava u\u017e jen p\u0159i psan\u00ed t\u011bchto \u0159\u00e1dk\u016f zp\u016fsobuje bolesti zad. To stejn\u00e9 plat\u00ed i u d\u0159epu, kde m\u00e1 mnoho lid\u00ed tendenci p\u0159en\u00e1\u0161et v\u00e1hu na \u0161pi\u010dky nebo na paty. S t\u00edm se poj\u00ed i nespr\u00e1vn\u00e9 pou\u017eit\u00ed stroj\u016f nebo kouzla s jednoru\u010dkami, kter\u00e1 p\u0159ipom\u00ednaj\u00ed v\u0161echno mo\u017en\u00e9 jen ne efektivn\u00ed a spr\u00e1vn\u00fd tr\u00e9nink. Faktem je, \u017ee si&nbsp;<strong>nesta\u010d\u00ed nakoukat videa na YouTube, proto\u017ee ka\u017ed\u00fd z n\u00e1s m\u00e1 tak trochu jinou biomechaniku pohybu.<\/strong><\/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 u nespr\u00e1vn\u00e9 techniky m\u016f\u017eete o<strong>\u010dek\u00e1vat bolest a koledujete si o nep\u0159\u00edjemn\u00e9 zran\u011bn\u00ed.<\/strong>&nbsp;V\u00fdjimkou ale nen\u00ed ani tr\u00e9nink s \u010dinkami, kter\u00fd p\u0159i nespr\u00e1vn\u00e9 technice znovu naru\u0161\u00ed v\u00e1\u0161 v\u00fdkon. Kv\u016fli nespr\u00e1vn\u00e9 technice a nedostate\u010dn\u00e9 flexibilit\u011b nebudete moci vyu\u017e\u00edt pln\u00fd rozsah pohybu, co\u017e se projev\u00ed na va\u0161\u00ed celkov\u00e9 s\u00edle. To potvrzuj\u00ed i mnoh\u00e9 studie, kter\u00e9 tvrd\u00ed, \u017ee&nbsp;<strong>pln\u00fd rozsah pohybu vede k vy\u0161\u0161\u00edmu v\u00fdkonu, lep\u0161\u00edm tr\u00e9ninkov\u00fdm v\u00fdsledk\u016fm, r\u016fstu sval\u016f a zv\u00fd\u0161en\u00ed s\u00edly.<\/strong>&nbsp;I proto je vhodn\u00e9 ze za\u010d\u00e1tku absolvovat alespo\u0148 p\u00e1r tr\u00e9nink\u016f s tren\u00e9rem, kter\u00fd v\u00e1s nau\u010d\u00ed spr\u00e1vn\u00e9 technice.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5\u2013\u20606]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg\" alt=\"Technika je pro v\u00e1s ciz\u00edm pojmem\" class=\"wp-image-296819\" width=\"843\" height=\"563\" title=\"Technika je pro v\u00e1s ciz\u00edm pojmem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1132086672.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Prilis_se_soustredite_na_izolovane_cviky_nebo_jen_vybrane_partie\"><\/span>3. P\u0159\u00edli\u0161 se soust\u0159ed\u00edte na izolovan\u00e9 cviky nebo jen vybran\u00e9 partie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod se t\u00fdk\u00e1 hlavn\u011b mu\u017e\u016f. Mnoho z nich na za\u010d\u00e1tku sv\u00e9 fitness cesty sn\u00ed o tom, \u017ee bude m\u00edt dokonale velk\u00e9 bicepsy jako superhrdinov\u00e9 z DC Comics. Tak se zkr\u00e1tka na tr\u00e9ninku zam\u011b\u0159uj\u00ed na izolovan\u00e9 cviky, kter\u00fdmi drancuj\u00ed biceps na milion zp\u016fsob\u016f. Izolovan\u00e9 cviky jsou skv\u011bl\u00fd zp\u016fsob, kter\u00fdm dok\u00e1\u017eete procvi\u010dit jednu svalovou partii. Pokud je v\u0161ak up\u0159ednost\u0148ujete na \u00fakor komplexn\u00edch cvik\u016f,&nbsp;<strong>p\u0159ich\u00e1z\u00edte t\u00edm o znalost spr\u00e1vn\u00e9 techniky u z\u00e1kladn\u00edch silov\u00fdch cvik\u016f, stejn\u011b tak jako o rozvoj celkov\u00e9ho svalstva a s\u00edly.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00ed cviky jako mrtv\u00fd tah, d\u0159ep, benchpress nebo shyby v\u00e1m umo\u017e\u0148uj\u00ed procvi\u010dit v\u00edcero svalov\u00fdch skupin z\u00e1rove\u0148. D\u00edky tomu&nbsp;<strong>rozv\u00edj\u00edte funk\u010dn\u00ed s\u00edlu, kterou potom o dost jednodu\u0161eji p\u0159enesete do re\u00e1ln\u00e9ho \u017eivota.<\/strong>&nbsp;Krom\u011b toho&nbsp;<strong>zlep\u0161\u00edte i sv\u016fj celkov\u00fd progres.<\/strong>&nbsp;Probl\u00e9m nast\u00e1v\u00e1 tak\u00e9 v p\u0159\u00edpad\u011b, \u017ee se za\u010dnete p\u0159\u00edli\u0161 soust\u0159edit pouze na vybranou partii. Tato situace se u\u017e t\u00fdk\u00e1 i \u017een, kter\u00e9 v\u011bt\u0161inou usiluj\u00ed o dokonal\u00e9 pozad\u00ed, a proto se v\u011bnuj\u00ed&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">silov\u00e9mu tr\u00e9ninku nohou.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg\" alt=\"P\u0159\u00edli\u0161 se soust\u0159ed\u00edte na izolovan\u00e9 cviky nebo jen vybran\u00e9 partie\" class=\"wp-image-296833\" width=\"843\" height=\"480\" title=\"P\u0159\u00edli\u0161 se soust\u0159ed\u00edte na izolovan\u00e9 cviky nebo jen vybran\u00e9 partie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1124x640.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-400x228.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-1536x875.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1-2048x1167.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Na tom by nebylo nic \u0161patn\u011b, kdybychom&nbsp;<strong>nezanedb\u00e1vali ostatn\u00ed svalov\u00e9 partie.<\/strong>&nbsp;V\u00fdsledkem toho je, \u017ee up\u0159ednost\u0148ovan\u00e1 partie je sice vypracovan\u00e1, ale ostatn\u00ed z\u016fst\u00e1vaj\u00ed t\u00e9m\u011b\u0159 netknut\u00e9. Pokud v podobn\u00e9m stylu cvi\u010den\u00ed budete pokra\u010dovat,&nbsp;<strong>hroz\u00ed v\u00e1m nejen nesoum\u011brn\u00e1 postava, ale i nep\u0159\u00edjemn\u00e9 zran\u011bn\u00ed z p\u0159etr\u00e9nov\u00e1n\u00ed konkr\u00e9tn\u00ed svalov\u00e9 partie.<\/strong> &nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[7\u2013\u20608]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Jedete_na_maximum_a_zapominate_na_deload\"><\/span>4. Jedete na maximum a zapom\u00edn\u00e1te na deload<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00e1t do tr\u00e9ninku maximum je sice v po\u0159\u00e1dku, ale nejedn\u00e1 se o cestu, kter\u00e1 by fungovala dlouhodob\u011b. K tomu, abyste se st\u00e1le zlep\u0161ovali a posouvali, byste&nbsp;<strong>na tr\u00e9ninku m\u011bli dos\u00e1hnout&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<\/a>.<\/strong>&nbsp;D\u00edky n\u011bmu m\u016f\u017eete ka\u017ed\u00fd tr\u00e9nink z\u00edskat siln\u011bj\u0161\u00ed impuls, kter\u00fd se dlouhodob\u011b projev\u00ed lep\u0161\u00edm v\u00fdsledkem. V praxi to znamen\u00e1 nejen&nbsp;<strong>v\u011bt\u0161\u00ed svalov\u00e9, ale i silov\u00e9 p\u0159\u00edr\u016fstky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro je\u0161t\u011b efektivn\u011bj\u0161\u00ed tr\u00e9nink byste v\u0161ak nem\u011bli zapom\u00ednat ani ubrat. Tato f\u00e1ze se jmenuje deload a je charakteristick\u00e1 t\u00edm, \u017ee v n\u00ed&nbsp;<strong>sn\u00ed\u017e\u00edte n\u00e1ro\u010dnost tr\u00e9ninku zhruba na 50 %.<\/strong>&nbsp;M\u011bli byste ji zapojovat ka\u017ed\u00fd \u010dtvrt\u00fd a\u017e p\u00e1t\u00fd tr\u00e9ninkov\u00fd t\u00fdden. D\u00edky jeho implementaci&nbsp;<strong>do va\u0161\u00ed tr\u00e9ninkov\u00e9 rutiny se m\u016f\u017ee naplno projevit adaptace v podob\u011b silov\u00e9ho a svalov\u00e9ho r\u016fstu.<\/strong>&nbsp;V praxi m\u016f\u017eete jednodu\u0161e sn\u00ed\u017eit z\u00e1t\u011b\u017e na \u010dince nebo po\u010det odcvi\u010den\u00fdch s\u00e9ri\u00ed. Vyu\u017e\u00edt se daj\u00ed i del\u0161\u00ed odpo\u010dinkov\u00e9 pauzy mezi s\u00e9riemi.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9\u2013\u206010]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Uvizli_jste_ve_stejne_treninkove_rutine\"><\/span>5. Uv\u00edzli jste ve stejn\u00e9 tr\u00e9ninkov\u00e9 rutin\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e d\u011bl\u00e1te b\u011bhem ka\u017ed\u00e9ho tr\u00e9ninku to stejn\u00e9, pravd\u011bpodobn\u011b to zvl\u00e1d\u00e1te velmi dob\u0159e. Tento jev se naz\u00fdv\u00e1 princip adaptace. T\u00edm, \u017ee opakujete st\u00e1le stejn\u00e9 cviky se stejnou z\u00e1t\u011b\u017e\u00ed si na n\u011b zkr\u00e1tka zvyknete, stagnujete a nikam to nevede. Tento postup m\u016f\u017ee b\u00fdt ide\u00e1ln\u00ed pro udr\u017eov\u00e1n\u00ed kondice, ale&nbsp;<strong>nefunguje p\u0159i snaze nabrat svaly a zv\u00fd\u0161it svoji s\u00edlu.<\/strong><\/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 budete b\u011bhem ka\u017ed\u00e9ho tr\u00e9ninku vykon\u00e1vat stejn\u00e9 cviky se stejnou v\u00e1hou, pravd\u011bpodobn\u011b se dostanete na vrchol pomysln\u00e9 pyramidy, kde v\u00e1s u\u017e ne\u010dek\u00e1 \u017e\u00e1dn\u00fd posun. Jedn\u00edm z efektivn\u00edch zp\u016fsob\u016f, jak p\u0159ekonat tuto stagnaci, je ten, \u017ee&nbsp;<strong>budete ve sv\u00e9m tr\u00e9ninku respektovat princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed.<\/strong>&nbsp;To znamen\u00e1, \u017ee&nbsp;<strong>postupn\u011b zvy\u0161ujete v\u00e1hu na \u010dince, p\u0159id\u00e1v\u00e1te opakov\u00e1n\u00ed nebo uberete \u010das odpo\u010dinku.<\/strong>&nbsp;V\u00edce jsme se tomuto t\u00e9matu v\u011bnovali ve \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u016f\u017eeme rychleji nab\u00edrat svaly nebo hubnout \u0161okov\u00e1n\u00edm sval\u016f?<\/strong>&nbsp;<\/a><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg\" alt=\"Warm-up je pro v\u00e1s ciz\u00ed pojem\" class=\"wp-image-296847\" title=\"Warm-up je pro v\u00e1s ciz\u00ed pojem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/DSC02222-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"6_Warm-up_je_pro_vas_cizi_pojem\"><\/span>6. Warm-up je pro v\u00e1s ciz\u00ed pojem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u011b\u0161it se na tr\u00e9nink je skv\u011bl\u00e9. Pokud v\u00e1s ale tento pocit p\u0159ev\u00e1lcuje natolik, \u017ee hned po p\u0159evle\u010den\u00ed ve fitku ut\u00edk\u00e1te k \u010dink\u00e1m, asi to nen\u00ed nejlep\u0161\u00ed n\u00e1pad. Vynechali jste toti\u017e d\u016fle\u017eitou f\u00e1zi zah\u0159\u00e1t\u00ed, zn\u00e1mou tak\u00e9 pod pojmem warm-up. D\u00edky n\u00ed dok\u00e1\u017eete&nbsp;<strong>p\u0159edch\u00e1zet zran\u011bn\u00edm, a dokonce i zv\u00fd\u0161it efektivitu va\u0161eho tr\u00e9ninku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na v\u00fdznam warm-up f\u00e1ze pouk\u00e1zala i studie publikovan\u00e1 v \u010dasopisu Journal of Strength and Conditioning Research. Sledovala z\u00e1pasn\u00edky, kte\u0159\u00ed b\u011bhem \u010dty\u0159 t\u00fddn\u016f nahradili statick\u00fd stre\u010dink za dynamick\u00fd warm-up. V\u00fdsledkem toho bylo, \u017ee&nbsp;<strong>m\u011bli v\u011bt\u0161\u00ed s\u00edlu, svalovou vytrvalost a anaerobn\u00ed kapacitu.<\/strong>&nbsp;V porovn\u00e1n\u00ed se skupinou, kter\u00e1 nad\u00e1le pokra\u010dovala ve statick\u00e9m stre\u010dinku, byli tak\u00e9 agiln\u011bj\u0161\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete naplno vyu\u017e\u00edt ka\u017ed\u00fd tr\u00e9nink, m\u011bli byste p\u0159ed n\u00edm <strong>investovat zhruba 10 minut do aktivity, kter\u00e1 zv\u00fd\u0161\u00ed va\u0161i t\u011blesnou teplotu (warm-up),<\/strong> <strong>mobilizuje klouby a p\u0159iprav\u00ed va\u0161e t\u011blo na z\u00e1t\u011b\u017e<\/strong>, kter\u00e1 ho \u010dek\u00e1. Mo\u017enost\u00ed je v tomto p\u0159\u00edpad\u011b spousta a m\u016f\u017eete zkusit nap\u0159\u00edklad sk\u00e1kat p\u0159es \u0161vihadlo. Dobrou volbou m\u016f\u017ee b\u00fdt i jumping jack, lehk\u00fd poklus nebo trena\u017e\u00e9r veslov\u00e1n\u00ed v m\u00edrn\u00e9m tempu. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u2013\u206013]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vynech\u00e1n\u00edm warm-up f\u00e1ze v\u00e1m hroz\u00ed vy\u0161\u0161\u00ed riziko svalov\u00fdch zran\u011bn\u00ed, kter\u00fdm jsme se v\u00edce v\u011bnovali ve \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/co-delat-s-natazenym-nebo-natrzenym-svalem-a-jak-je-od-sebe-rozeznat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co d\u011blat s nata\u017een\u00fdm nebo natr\u017een\u00fdm svalem a jak je od sebe rozeznat.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Podcenujete_pitny_rezim_a_stravu\"><\/span>7. Podce\u0148ujete pitn\u00fd re\u017eim a stravu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A te\u010f ruku na srdce. Jak\u00fd je v\u00e1\u0161 c\u00edl, kter\u00e9ho chcete dos\u00e1hnout cvi\u010den\u00edm? Chcete z\u00edskat svaly? Upravit svou postavu?&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Zhubnout p\u00e1r kil?<\/a>&nbsp;C\u00edtit se zdrav\u011bji a&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zlep\u0161it v\u00e1\u0161 \u017eivot?<\/a>&nbsp;A\u0165 je odpov\u011b\u010f jak\u00e1koliv, m\u011bli byste v\u011bd\u011bt, \u017ee<strong>&nbsp;cestu k va\u0161im c\u00edl\u016fm m\u016f\u017ee v\u00fdrazn\u011b ovlivnit strava a pitn\u00fd re\u017eim.<\/strong>&nbsp;U za\u010d\u00e1te\u010dn\u00edk\u016f se velmi \u010dasto st\u00e1v\u00e1, \u017ee obvykle j\u00ed t\u011bsn\u011b p\u0159ed fyzickou aktivitou. Tento krok nen\u00ed moudr\u00fd, proto\u017ee&nbsp;<strong>tr\u00e1ven\u00ed je proces, kter\u00fd spot\u0159ebov\u00e1v\u00e1 energii.<\/strong>&nbsp;Velk\u00e1 \u010d\u00e1st krve se b\u011bhem n\u011bj&nbsp;<strong>p\u0159esouv\u00e1 do tr\u00e1vic\u00edho syst\u00e9mu, kde doch\u00e1z\u00ed ke vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin do krevn\u00edho ob\u011bhu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u0161ak tr\u00e1ven\u00ed nedop\u0159ejete dostatek \u010dasu a za\u010dnete p\u0159\u00edli\u0161 brzy intenzivn\u011b cvi\u010dit, krev je nucena p\u0159ej\u00edt z pracuj\u00edc\u00edho tr\u00e1vic\u00edho syst\u00e9mu do pracuj\u00edc\u00edch sval\u016f. N\u00e1sledkem toho se b\u011bhem tr\u00e9ninku c\u00edt\u00edte t\u011b\u017ec\u00ed a pln\u00ed. T\u00edm trp\u00ed i v\u00e1\u0161 v\u00fdkon, proto\u017ee do cvi\u010den\u00ed nem\u016f\u017eete d\u00e1t maximum. Posledn\u00ed j\u00eddlo&nbsp;<strong>byste tedy m\u011bli j\u00edst alespo\u0148 2-3 hodiny p\u0159ed tr\u00e9ninkem.<\/strong>&nbsp;Pokud v\u00e1m chyb\u00ed energie, m\u016f\u017eete si d\u00e1t&nbsp;<strong>cca p\u016fl hodinu p\u0159ed tr\u00e9ninkem lehce straviteln\u00e9 sacharidy,<\/strong>&nbsp;nap\u0159\u00edklad v podob\u011b ban\u00e1nu. Ka\u017ed\u00fd z n\u00e1s je ale jin\u00fd a n\u011bkomu m\u016f\u017ee vyhovovat naj\u00edst se i hodinu p\u0159ed tr\u00e9ninkem. Proto je nutn\u00e9 sledovat svoje t\u011blo a reagovat na jeho pot\u0159eby.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce tip\u016f v tomto sm\u011bru najdete ve \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst p\u0159ed a po tr\u00e9ninku pro dosa\u017een\u00ed maxim\u00e1ln\u00edch v\u00fdsledk\u016f.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co se t\u00fdk\u00e1 konkr\u00e9tn\u00ed stravy, mnoho za\u010d\u00e1te\u010dn\u00edk\u016f obvykle podce\u0148uje sv\u016fj kalorick\u00fd p\u0159\u00edjem. Pr\u00e1v\u011b ten<strong>&nbsp;je zodpov\u011bdn\u00fd za to, zda hubnete nebo nab\u00edr\u00e1te hmotu<\/strong>. Pokud j\u00edte p\u0159\u00edli\u0161 m\u00e1lo,&nbsp;<strong>na tr\u00e9ninku se m\u016f\u017eete c\u00edtit unaven\u00ed a slab\u00ed.<\/strong>&nbsp;V p\u0159\u00edpad\u011b, \u017ee je v\u00e1\u0161 kalorick\u00fd p\u0159\u00edjem zas p\u0159\u00edli\u0161 velk\u00fd, s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed budete p\u0159ib\u00edrat. Kl\u00ed\u010dem k \u00fasp\u011bchu je&nbsp;<strong>vyv\u00e1\u017een\u00e1 strava v kalorick\u00e9m mno\u017estv\u00ed, kter\u00e9 nejl\u00e9pe vyhovuje va\u0161im c\u00edl\u016fm.<\/strong>&nbsp;S p\u0159esn\u011bj\u0161\u00edm v\u00fdpo\u010dtem kalori\u00ed v\u00e1m pom\u016f\u017ee na\u0161e&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dka<\/a>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">P\u0159i zdrav\u00e9 strav\u011b byste se m\u011bli dr\u017eet n\u011bkolika z\u00e1sad:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>minimalizujte spot\u0159ebu ultra zpracovan\u00fdch potravin<\/li>\n\n\n\n<li>jezte hodn\u011b ovoce a zeleniny<\/li>\n\n\n\n<li><p>sna\u017ete se <a data-mce-href=\"\/blog?p=167936\" href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">p\u0159ijmout 1,4 &#8211; 2,4 g b\u00edlkovin<\/a> na kilogram t\u011blesn\u00e9 hmotnosti <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro v\u00edce tip\u016f se ur\u010dit\u011b pod\u00edvejte na \u010dl\u00e1nek&nbsp;<strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podce\u0148ovat byste v\u0161ak nem\u011bli ani pitn\u00fd re\u017eim.&nbsp;<strong>Nespr\u00e1vn\u00e1 hydratace m\u016f\u017ee ovlivnit v\u00e1\u0161 fyzick\u00fd v\u00fdkon.<\/strong>&nbsp;T\u00fdk\u00e1 se to zejm\u00e9na d\u00e9le trvaj\u00edc\u00edho intenzivn\u00edho \u010di vytrvalostn\u00edho tr\u00e9ninku. Vliv hydratace na fyzickou aktivitu sledovala i jedna ze studi\u00ed, kter\u00e1 p\u0159i\u0161la se z\u00e1v\u011brem, \u017ee&nbsp;<strong>nedostate\u010dn\u00fd pitn\u00fd re\u017eim sni\u017euje v\u00fdkon p\u0159i aktivit\u00e1ch, kter\u00e9 trvaj\u00ed d\u00e9le ne\u017e 30 minut.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>V\u0161eobecn\u00e1 doporu\u010den\u00ed t\u00fdkaj\u00edc\u00ed se pitn\u00e9ho re\u017eimu tvrd\u00ed, \u017ee byste m\u011bli vyp\u00edt:<\/strong><\/p><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>2,7 litru tekutin<\/strong> v p\u0159\u00edpad\u011b \u017een (cca 11 sklenic denn\u011b)<\/p><\/li>\n\n\n\n<li><p><strong>3,7 litru tekutin<\/strong> v p\u0159\u00edpad\u011b mu\u017e\u016f (cca 15 sklenic denn\u011b)<\/p><\/li>\n\n\n\n<li><p><strong>30 &#8211; 45 ml vody na kilogram<\/strong> t\u011blesn\u00e9 hmotnosti&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[17]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u0161ak pot\u00edte nebo sportujete v hork\u00e9m prost\u0159ed\u00ed, m\u016f\u017ee b\u00fdt va\u0161e pot\u0159eba tekutin je\u0161t\u011b vy\u0161\u0161\u00ed. Pitn\u00fd re\u017eim v\u0161ak m\u00e1 vliv i na\u0161e celkov\u00e9 zdrav\u00ed. T\u00e9to problematice jsem e podrobn\u011b v\u011bnoval ve \u010dl\u00e1nku&nbsp;<a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak nedostate\u010dn\u00fd pitn\u00fd re\u017eim ovliv\u0148uje zdrav\u00ed.<\/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_Regenerace_je_pro_vas_zbytecnost\"><\/span>8. Regenerace je pro v\u00e1s zbyte\u010dnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u017ee v\u00e1m z\u00e1le\u017e\u00ed na tr\u00e9ninc\u00edch je p\u0159irozen\u00e9. Nem\u011bli byste v\u0161ak zanedb\u00e1vat ani \u010das pot\u0159ebn\u00fd pro regeneraci. Jde o&nbsp;<strong>p\u0159irozen\u00fd proces, kter\u00fd vede k obnov\u011b fyzick\u00fdch a psychick\u00fdch sil<\/strong>, naru\u0161en\u00fdch p\u0159edch\u00e1zej\u00edc\u00edm zat\u00ed\u017een\u00edm, nap\u0159\u00edklad v podob\u011b zmi\u0148ovan\u00e9ho tr\u00e9ninku. B\u011bhem n\u011bj toti\u017e doch\u00e1z\u00ed&nbsp;<strong>k po\u0161kozen\u00ed svalov\u00fdch vl\u00e1ken, na nich\u017e se vytv\u00e1\u0159\u00ed drobn\u00e9 trhliny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud t\u011blu nedop\u0159ejete dostatek regenerace,&nbsp;<strong>zvy\u0161ujete tak \u0161anci na poran\u011bn\u00ed m\u011bkk\u00fdch tk\u00e1n\u00ed a celkov\u00e9ho pohybov\u00e9ho apar\u00e1tu.<\/strong>&nbsp;Nemluv\u011b o tom, \u017ee se m\u016f\u017eete p\u0159etr\u00e9novat. Pr\u016fvodn\u00edmi jevy tohoto st\u00e1dia jsou nap\u0159\u00edklad \u00fanava, zv\u00fd\u0161en\u00e1 bolestivost sval\u016f, nedostatek energie nebo dokonce a\u017e nechu\u0165 tr\u00e9novat.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18\u2013\u206019]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regeneraci po tr\u00e9ninku tedy m\u016f\u017eete podpo\u0159it r\u016fzn\u00fdmi zp\u016fsoby, nap\u0159\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>sp\u00e1nkem<\/strong> s t\u00edm, \u017ee ti, kte\u0159\u00ed intenzivn\u011b cvi\u010d\u00ed, pot\u0159ebuj\u00ed i v\u00edce odpo\u010dinku ne\u017e pr\u016fm\u011brn\u00fd, m\u00e9n\u011b aktivn\u00ed \u010dlov\u011bk. Konkr\u00e9tn\u00ed vzorec na mno\u017estv\u00ed sp\u00e1nku neexistuje, proto\u017ee jeho pot\u0159eba je u ka\u017ed\u00e9ho z n\u00e1s individu\u00e1ln\u00ed. Mezi v\u0161eobecn\u00e1 doporu\u010den\u00ed pro dosp\u011bl\u00fdch v\u0161ak pat\u0159\u00ed 7-9 hodin. Pokud v\u00e1s zaj\u00edmaj\u00ed konkr\u00e9tn\u00ed tipy pro <a data-mce-href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lep\u0161\u00ed sp\u00e1nek<\/a>, ur\u010dit\u011b si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a data-mce-href=\"\/blog?p=263798\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>mas\u00e1\u017e\u00ed<\/strong>, kterou up\u0159ednost\u0148uj\u00ed i mnoz\u00ed profesion\u00e1ln\u00ed sportovci. N\u011bkolik studi\u00ed zjistilo, \u017ee mas\u00e1\u017e m\u016f\u017ee urychlit regeneraci po tr\u00e9ninku. Pokud se chcete o tomto t\u00e9matu dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek.<\/strong><\/a> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[21]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>kompresn\u00edm oble\u010den\u00edm<\/strong>, kter\u00e9 je v dne\u0161n\u00ed dob\u011b u\u017e pom\u011brn\u011b b\u011b\u017en\u00e9. Existuj\u00ed u\u017e i studie, podle kter\u00fdch <a href=\"https:\/\/gymbeam.cz\/sportovni-obleceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kompresn\u00ed oble\u010den\u00ed<\/a> zkracuje proces obnovy fyzick\u00fdch sil po tr\u00e9ninku. <span data-mce-style=\"color: #ff6600;\" class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>vyh\u00fdb\u00e1n\u00edm se alkoholu<\/strong>, kter\u00fd m\u00e1 negativn\u00ed vliv na mno\u017estv\u00ed zdravotn\u00edch aspekt\u016f. V\u00fdjimkou nen\u00ed ani regenerace, co\u017e potvrdila jedna ze studi\u00ed. Jej\u00edm z\u00e1v\u011brem je, \u017ee konzumace alkoholu po tr\u00e9ninku zhor\u0161ila schopnost sval\u016f doplnit glykogen. Alkohol krom\u011b toho zhor\u0161uje proteosynt\u00e9zu, tedy efektivitu r\u016fstu svalov\u00e9 hmoty. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>jezen\u00edm vyv\u00e1\u017een\u00e9 stravy<\/strong>, proto\u017ee na tom, co zkonzumujete, z\u00e1le\u017e\u00ed nejen p\u0159ed, ale i po tr\u00e9ninku. Regenerace je z\u00e1visl\u00e1 na dostate\u010dn\u00e9m p\u0159\u00edjmu v\u0161ech mikro a makro \u017eivin, ale i energie. Nejl\u00e9pe ji podpo\u0159\u00edte b\u00edlkovinami a lehce vst\u0159ebateln\u00fdmi sacharidy. V tomto p\u0159\u00edpad\u011b tak pom\u016f\u017ee nap\u0159\u00edklad <a data-mce-href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">protein<\/a>, kus ovoce nebo <a data-mce-href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">komplexn\u00ed sm\u011bs \u017eivin FueGain<\/a>. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png\" alt=\"Regenerace s mas\u00e1\u017en\u00ed pistol\u00ed\" class=\"wp-image-296863\" width=\"843\" height=\"578\" title=\"Regenerace s mas\u00e1\u017en\u00ed pistol\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1124x771.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-400x274.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31-1536x1054.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/Snimka-obrazovky-2021-09-23-o-14.32.31.png 1880w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Nemate_konzistentni_pristup_ke_cviceni\"><\/span>9. Nem\u00e1te konzistentn\u00ed p\u0159\u00edstup ke cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00edle\u017eitostn\u00fdch kon\u00ed\u010dk\u016f je mnoho, ale cvi\u010den\u00ed mezi n\u011b rozhodn\u011b nepat\u0159\u00ed. Spousta lid\u00ed p\u0159ijde do gymu 2x za t\u00fdden a potom se tam dal\u0161\u00edch sedm dn\u00ed v\u016fbec neuk\u00e1\u017ee. N\u00e1sledn\u011b se vr\u00e1t\u00ed znovu, tentokr\u00e1t u\u017e ale jen jednou. Tento postup opakuj\u00ed v r\u016fzn\u00fdch kombinac\u00edch a vlastn\u011b chod\u00ed cvi\u010dit jak se jim zachce. Nemaj\u00ed \u017e\u00e1dn\u00fd syst\u00e9m a zapom\u00ednaj\u00ed na to, \u017ee&nbsp;<strong>tento zp\u016fsob cvi\u010den\u00ed vlastn\u011b nikam nevede.<\/strong>&nbsp;Sv\u00fdch c\u00edl\u016f s n\u00edm dos\u00e1hnete asi jen velmi t\u011b\u017ece, a nav\u00edc tak&nbsp;<strong>zvy\u0161ujete riziko zran\u011bn\u00ed, zp\u016fsoben\u00e9 n\u00e1razovou z\u00e1t\u011b\u017e\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nam\u00edsto rekrea\u010dn\u00edho chozen\u00ed do gymu si <strong>zvolte napevno dny, kdy tam zkr\u00e1tka p\u016fjdete.<\/strong> Berte je v\u016f\u010di sob\u011b jako z\u00e1vazek. Jako ide\u00e1ln\u00ed se ukazuje v mnoha p\u0159\u00edpadech chodit cvi\u010dit t\u0159ikr\u00e1t do t\u00fddne. To potom m\u016f\u017eete doplnit obl\u00edben\u00fdm sportem. Pokud v\u00e1s zaj\u00edm\u00e1, jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a> <span style=\"color: #ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-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>Ob\u010das se zd\u00e1, \u017ee tr\u00e9nink je opravdu jednoduch\u00e1 v\u011bc. Sta\u010d\u00ed se pod\u00edvat na p\u00e1r vide\u00ed na YouTube a kop\u00edrovat techniku od n\u011bkoho, kdo si mysl\u00edte, \u017ee ji zvl\u00e1d\u00e1 dob\u0159e. Pokud se v\u0161ak pod\u00edv\u00e1me na tuto problematiku detailn\u011bji, zjist\u00edme, \u017ee <strong>efektivn\u00ed tr\u00e9nink je o n\u011bco komplexn\u011bj\u0161\u00ed.<\/strong> V p\u0159\u00edpad\u011b, \u017ee pat\u0159\u00edte k za\u010d\u00e1te\u010dn\u00edk\u016fm, m\u016f\u017eete b\u011bhem n\u011bj d\u011blat mnoho chyb, kter\u00e9 jen <strong>zbyte\u010dn\u011b brzd\u00ed v\u00e1\u0161 progres.<\/strong> Pokud se ale budete dr\u017eet bod\u016f, kter\u00e9 jsme si zm\u00ednili v dne\u0161n\u00edm \u010dl\u00e1nku, z\u00edsk\u00e1te <strong>skv\u011bl\u00fd z\u00e1klad k tomu, abyste se posunuli bl\u00ed\u017ee k va\u0161im fitness c\u00edl\u016fm.<\/strong> Dr\u017e\u00edm v\u00e1m palce.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cvi\u010d\u00edte u\u017e p\u00e1r m\u011bs\u00edc\u016f, ale i tak m\u00e1te pocit, \u017ee v\u00fdsledky nejsou vid\u011bt? Pod\u00edvejte se s n\u00e1mi na nej\u010dast\u011bj\u0161\u00ed tr\u00e9ninkov\u00e9 chyby, kter\u00e9 mohou br\u00e1nit v progresu.<\/p>\n","protected":false},"author":120,"featured_media":298414,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,7479,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-297687","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-trenink","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nej\u010dast\u011bj\u0161\u00ed za\u010d\u00e1te\u010dnick\u00e9 tr\u00e9ninkov\u00e9 chyby - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cvi\u010d\u00edte u\u017e p\u00e1r m\u011bs\u00edc\u016f, ale i tak m\u00e1te pocit, \u017ee v\u00fdsledky nejsou vid\u011bt? 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Pod\u00edvejte se s n\u00e1mi na nej\u010dast\u011bj\u0161\u00ed tr\u00e9ninkov\u00e9 chyby, kter\u00e9 mohou br\u00e1nit v progresu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-24T09:11:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-28T10:52:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/A_Dizajn-bez-nazvu-3-_-OK.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"Nej\u010dast\u011bj\u0161\u00ed za\u010d\u00e1te\u010dnick\u00e9 tr\u00e9ninkov\u00e9 chyby\",\"datePublished\":\"2021-09-24T09:11:32+00:00\",\"dateModified\":\"2023-06-28T10:52:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\"},\"wordCount\":3510,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/A_Dizajn-bez-nazvu-3-_-OK.jpg\",\"keywords\":[\"cvi\u010den\u00ed\",\"tr\u00e9nink\",\"zdrav\u00ed\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\",\"name\":\"Nej\u010dast\u011bj\u0161\u00ed za\u010d\u00e1te\u010dnick\u00e9 tr\u00e9ninkov\u00e9 chyby - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/A_Dizajn-bez-nazvu-3-_-OK.jpg\",\"datePublished\":\"2021-09-24T09:11:32+00:00\",\"dateModified\":\"2023-06-28T10:52:39+00:00\",\"description\":\"Cvi\u010d\u00edte u\u017e p\u00e1r m\u011bs\u00edc\u016f, ale i tak m\u00e1te pocit, \u017ee v\u00fdsledky nejsou vid\u011bt? 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