{"id":300188,"date":"2014-07-13T13:08:00","date_gmt":"2014-07-13T11:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300188"},"modified":"2023-07-26T15:26:48","modified_gmt":"2023-07-26T13:26:48","slug":"5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/","title":{"rendered":"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez)"},"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\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#1_Prestante_%E2%80%9Epuchnut%E2%80%9C_a_zacnite_sa_zlepsovat\" title=\"1) Presta\u0148te \u201epuchn\u00fa\u0165\u201c a&nbsp;za\u010dnite sa zlep\u0161ova\u0165\">1) Presta\u0148te \u201epuchn\u00fa\u0165\u201c a&nbsp;za\u010dnite sa zlep\u0161ova\u0165<\/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\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#2_Budte_flexibilny\" title=\"2) Bu\u010fte flexibiln\u00fd\">2) Bu\u010fte flexibiln\u00fd<\/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\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#3_Kamo_kde_je_moje_kardio\" title=\"3) K\u00e1mo, kde je moje kardio?\">3) K\u00e1mo, kde je moje kardio?<\/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\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#4_Trpezlivost_ruze_prinasa\" title=\"4) Trpezlivos\u0165 ru\u017ee prin\u00e1\u0161a\">4) Trpezlivos\u0165 ru\u017ee prin\u00e1\u0161a<\/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\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#5_Priberte_trochu_tuku\" title=\"5) Priberte trochu tuku&nbsp;\">5) Priberte trochu tuku&nbsp;<\/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\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#Zhrnutie\" title=\"Zhrnutie\">Zhrnutie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prizn\u00e1m sa, \u017ee aj ja <strong>sa sna\u017e\u00edm niekedy vyzera\u0165<\/strong> a\u017e pr\u00edli\u0161 dobre, a za\u010d\u00ednam sn\u00edva\u0165 o naberan\u00ed svalov, a o tom, ako vylep\u0161\u00edm svoju postavu v nasleduj\u00facich studen\u00fdch mesiacoch e\u0161te pred t\u00fdm, ne\u017e sa skon\u010d\u00ed moja s\u00fa\u0165a\u017en\u00e1 sez\u00f3na. Viem \u017ee nie som jedin\u00fd, preto\u017ee t\u00fa\u017eba<strong> by\u0165 st\u00e1le v\u00e4\u010d\u0161\u00ed <\/strong>je to, \u010do v\u00e4\u010d\u0161inu z n\u00e1s ku kulturistike pritiahlo. Tento \u010dl\u00e1nok je o tom, ak\u00e9 <strong>chyby naj\u010dastej\u0161ie <\/strong>vid\u00edm<strong> po\u010das f\u00e1zy naberania hmoty pri tr\u00e9ningu<\/strong>. Ako aj pri zhadzovan\u00ed tuku, aj pri naberan\u00ed svalov existuje ve\u013ea myln\u00fdch predst\u00e1v o tom, \u010do je <strong>najlep\u0161\u00ed pr\u00edstup k naberaniu svalov.<\/strong><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg\" alt=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" class=\"wp-image-272644\" width=\"843\" height=\"562\" title=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-611892846__.jpg 1255w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toto s\u00fa pod\u013ea m\u00f4jho n\u00e1zoru <strong>naj\u010dastej\u0161ie sa vyskytuj\u00face chyby,<\/strong> ke\u010f pr\u00edde \u010das na naberanie hmoty. Od zabudnutia ako sa obraca\u0165 na be\u017eiacom p\u00e1se, po strach pribra\u0165 trochu tuku po\u010das objemovky. V\u0161etky tu zahrnieme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Prestante_%E2%80%9Epuchnut%E2%80%9C_a_zacnite_sa_zlepsovat\"><\/span>1) Presta\u0148te \u201epuchn\u00fa\u0165\u201c a&nbsp;za\u010dnite sa zlep\u0161ova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To slovo mus\u00edte pusti\u0165 z hlavy, hne\u010f! Jednoducho, to slovo popisuje situ\u00e1ciu nespr\u00e1vne a m\u00f4\u017ee v\u00e1s ovplyvni\u0165 vedome \u010di podvedome. Zn\u00e1my term\u00edn \u201epuchn\u00fa\u0165\u201c doslova kri\u010d\u00ed star\u00e9 clich\u00e9 <strong>\u201ebu\u010f \u010do najv\u00e4\u010d\u0161\u00ed alebo zomri pri tom, ako sa sna\u017e\u00ed\u0161\u201c<\/strong> a podporuje nastavenie mysle, ktor\u00e9 chce posun\u00fa\u0165 ru\u010di\u010dku na v\u00e1he za ka\u017ed\u00fa cenu. <strong>Recept na katastrofu<\/strong>, hlavne v mysliach v\u00e4\u010d\u0161iny mlad\u00fdch mu\u017eov, ktor\u00ed <strong>sa sna\u017eia nabra\u0165 svaly.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravdou je, \u017ee po roku alebo dvoch optim\u00e1lneho tr\u00e9ningu a stravy (v\u00e4\u010d\u0161ine \u013eud\u00ed to trv\u00e1 p\u00e1r rokov pok\u00fdm dosiahnu v\u00fdsledky) v\u00e4\u010d\u0161ina svalov, ktor\u00e9 ovplyv\u0148uj\u00fa v\u00e1hu <strong>u\u017e bud\u00fa vybudovan\u00e9<\/strong>. Po za\u010diatku sa v\u0161etko ve\u013emi spomal\u00ed a aj ke\u010f m\u00f4\u017eete dosahova\u0165 v\u00fdrazne zlep\u0161enia,<strong> neodzrkadlia sa na v\u00e1he<\/strong> tak v\u00fdrazne, ako si mysl\u00edte. Samozrejme, \u017ee chcete n\u00e1rast v\u00e1hy, ale to len preto aby ste sa uistili, \u017ee jete dostatok potravy na to,<strong> aby ste budovali svaly<\/strong>, no netreba si to m\u00fdli\u0165 s domnienkou, \u017ee <strong>v\u0161etko \u010do priberiete je \u010dist\u00fd sval. <\/strong>Mno\u017estvo svalov, ktor\u00e9 priberiete potom ako sa skon\u010d\u00ed<strong> \u201eobjemov\u00e1 f\u00e1za\u201c <\/strong>sa ani neoplat\u00ed v\u00e1\u017ei\u0165, ani kvantifikova\u0165. Ale sk\u00f4r to bude nie\u010do, \u010do je z ve\u013ekej \u010dasti viac vizu\u00e1lne zrete\u013en\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00ed, ktor\u00ed \u201epuchn\u00fa\u201c zvy\u010dajne skon\u010dia ako \u010fal\u0161\u00ed 90-kilov\u00fd chlap, ktor\u00fd by mal by\u0165 niekde okolo 75 k\u00edl, aby na \u0148om bolo vidie\u0165 nejak\u00e9 <strong>n\u00e1znaky bru\u0161n\u00fdch svalov<\/strong> a pravdepodobne stratia ve\u013ea vybudovan\u00e9ho svalu, ke\u010f sa bud\u00fa sna\u017ei\u0165 di\u00e9tou zhodi\u0165 prebyto\u010dn\u00e9 tuky. Volajte to <strong>\u201e\u010das zlep\u0161enia\u201c<\/strong>, \u010das na odstr\u00e1nenie slab\u00fdch miest na va\u0161ej postave. Tak\u017ee nabud\u00face, ke\u010f zhod\u00edte v\u0161etok tuk, budete vyzera\u0165 o to lep\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nerobme objem, namiesto toho sa zlep\u0161ujme a<strong> zamerajme sa na pomal\u00fd, st\u00e1ly n\u00e1rast svalov.<\/strong> Nie na pribratie 10 k\u00edl za tri mesiace a p\u00e1r \u201etukcepsov\u201c. Zamerajte sa na 0,5 a\u017e 1,5 kilogramu za mesiac a to, kde presne medzi to by ste mali mieri\u0165<strong> z\u00e1le\u017e\u00ed od va\u0161ej za\u010diato\u010dnej formy a telesnej v\u00e1hy<\/strong>. Napr\u00edklad, chlap\u00edk meraj\u00faci 190 cm a v\u00e1\u017eiaci 80 kg vyrysovan\u00fd, by mal pribera\u0165 viac k 1,5 kg za mesiac ako chlap\u00edk, ktor\u00fd meria 170 cm a v\u00e1\u017ei 72 kg na za\u010diatku f\u00e1zy naberania svalov. \u010eal\u0161ia vec, na ktorej z\u00e1le\u017e\u00ed, je \u00farove\u0148 v\u00e1\u0161ho v\u00fdvoja, preto\u017ee niekto, kto tr\u00e9nuje druh\u00fd rok, <strong>by mal nabera\u0165 trochu r\u00fdchlej\u0161ie<\/strong> v porovnan\u00ed s niek\u00fdm, kto m\u00e1 za sebou u\u017e p\u00e4\u0165 rokov tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bu\u010fte trpezliv\u00ed, a netla\u010dte na veci, inak skon\u010d\u00edte s t\u00fdm, \u017ee strat\u00edte to, \u010do ste nabrali, nehovoriac o tom, \u017ee nenaberiete ani z \u010faleka to\u013eko, ko\u013eko ste o\u010dak\u00e1vali. <strong>Naberajte svaly pomaly, naberajte \u010dist\u00e9 svaly<\/strong> a budete musie\u0165 menej di\u00e9tova\u0165 a udr\u017e\u00edte si viac svalov, ktor\u00e9 ste vlastne nabrali<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Budte_flexibilny\"><\/span>2) Bu\u010fte flexibiln\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niektor\u00ed \u013eudia prejd\u00fa od presn\u00e9ho nava\u017eovania ovsen\u00fdch vlo\u010diek, len aby v\u00e1ha ukazovala 40 gramov a nie 41 gramov k tomu, aby \u201e<strong>mali dostatok prote\u00ednov<\/strong>\u201c hne\u010f potom ako skon\u010dia rysovaciu f\u00e1zu. Pri v\u0161etk\u00fdch mojich klientoch vyu\u017e\u00edvam ich obdobie mimo sez\u00f3ny na to, aby som <strong>sa hral s pomermi a mno\u017estvom kal\u00f3ri\u00ed<\/strong> at\u010f. Je to <strong>skvel\u00fd \u010das na zbieranie inform\u00e1ci\u00ed,<\/strong> ktor\u00e9 n\u00e1m pom\u00f4\u017ee k zlep\u0161eniu, a taktie\u017e n\u00e1m tieto inform\u00e1cie bud\u00fa ve\u013ekou pomocou, <strong>ke\u010f pr\u00edde na zhadzovanie tuku<\/strong>. Je to skvel\u00fd \u010das na to, aby ste zistili, \u010do pre v\u00e1s funguje najlep\u0161ie, mo\u017eno zist\u00edte, \u017ee si svoj progres uvedomujete viac, ke\u010f <strong>tr\u00e9nujete trikr\u00e1t do t\u00fd\u017ed\u0148a namiesto \u0161tyrikr\u00e1t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ist\u00e9 sa d\u00e1 poveda\u0165 o v\u00fd\u017eive, mo\u017eno zist\u00edte, \u017ee napredujete lep\u0161ie, ak v\u00e1\u0161 pr\u00edjem tukov je bli\u017e\u0161ie k 15% ne\u017e k 30% z celkov\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed a pod. U\u010d\u00edm s\u00edce rovnov\u00e1he a \u010diasto\u010dn\u00e9mu odkloneniu od presnosti a pozornosti, ktor\u00fa vy\u017eaduje <strong>f\u00e1za zhadzovania tuku<\/strong>, ale v\u017edy by ste mali udr\u017ea\u0165 nejak\u00fd poriadok. Je rozdiel dodr\u017ea\u0165 pr\u00edjem \u017eiv\u00edn v 30 z 36 jed\u00e1l v t\u00fd\u017edni, a jes\u0165, aby som <strong>\u201emal dostatok prote\u00ednov\u201c.<\/strong> Je ove\u013ea jednoduch\u0161ie by\u0165 v t\u00fdchto f\u00e1zach flexibiln\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vychutnajte si flexibilitu,<\/strong> ktor\u00e1 prich\u00e1dza po\u010das tohto obdobia, ale v\u0161etko robte s mierou. Naberanie svalovej hmoty a pri tom zachovanie si vyrysovanej\u0161ej postavy, <strong>objavovanie pr\u00edstupov, ktor\u00e9 pre v\u00e1s funguj\u00fa najlep\u0161ie<\/strong>, to v\u0161etko je ve\u013emi dlh\u00e1 cesta.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg\" alt=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" class=\"wp-image-271103\" width=\"843\" height=\"562\" title=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_8593-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default has-orange-color has-text-color wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kamo_kde_je_moje_kardio\"><\/span>3) K\u00e1mo, kde je moje kardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f ho nebudete robi\u0165 to\u013eko, ako ke\u010f ste chceli zhodi\u0165 v\u0161etok tuk, je to d\u00f4le\u017eit\u00fd n\u00e1stroj pri f\u00e1zach budovania svalstva. Jeho \u00fa\u010delom u\u017e nie je p\u00e1li\u0165 tuky, ale zdravie a efekt\u00edvnos\u0165. Spr\u00e1vny<strong> silov\u00fd tr\u00e9ning, kombinovan\u00fd s ob\u010dasn\u00fdm kardiovaskul\u00e1rnym tr\u00e9ningom<\/strong> n\u00e1s dlhodobo udr\u017e\u00ed zdrav\u00fdch. Nie je potreba ve\u013ea kardio tr\u00e9ningu, preto\u017ee silov\u00fd tr\u00e9ning pre na\u0161e kardiovaskul\u00e1rne zdravie rob\u00ed viac ne\u017e si v\u00e4\u010d\u0161ina \u013eud\u00ed mysl\u00ed. Tak\u017ee nepotrebujete ve\u013ea, m\u00f4\u017ee by\u0165 <strong>kr\u00e1tky a intenz\u00edvny<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ja odpor\u00fa\u010dam jeden tr\u00e9ning vy\u0161\u0161ej intenzity, krat\u0161ieho trvania v\u00e4\u010d\u0161ine svojich klientov ako \u010das\u0165 ich pl\u00e1nu. Nie\u010do akosna\u017ei\u0165 sa dosiahnu\u0165<strong> osobn\u00fd rekord v behu na jednu m\u00ed\u013eu, basketbal, komplexn\u00e1 cvi\u010denia s ve\u013ekou \u010dinkou a pod.<\/strong> Chcem, aby toto bola z\u00e1bava, nie\u010do na \u010do sa te\u0161\u00edte a ak to je mo\u017en\u00e9, vyhn\u00fa\u0165 sa hraniu na \u0161kre\u010dka. Okrem zdravotn\u00fdch pr\u00ednosov,<strong> zdrav\u0161\u00ed kardiovaskul\u00e1rny syst\u00e9m <\/strong>pom\u00e1ha sk\u00f4r lie\u010di\u0165 zranenia, ke\u010f\u017ee sa<strong> \u017eiviny dostan\u00fa na miesto sk\u00f4r.<\/strong> Osobne, dni kedy cvi\u010d\u00edm spodn\u00fa \u010das\u0165 tela ma dok\u00e1\u017eu poriadne \u201erozbi\u0165\u201c. Na druh\u00fd de\u0148 v\u00f4bec nie som motivovan\u00fd cvi\u010di\u0165, 7-kilov\u00e1 \u010dinka sa zd\u00e1 ako 27-kilov\u00e1 a vlastne sa c\u00edtim ako by ma pre\u0161iel vlak. Trocha pomal\u00e9ho kardio tr\u00e9ningu mi naozaj <strong>pom\u00e1ha strias\u0165 tento pocit<\/strong>, tak\u017ee r\u00e1d rob\u00edm kardio o n\u00edzkej intenzite po naozaj \u0165a\u017ek\u00fdch silov\u00fdch tr\u00e9ningoch. Jednoduch\u00e1 25-35 min\u00fatov\u00e1 ch\u00f4dza do kopca na be\u017eiacom p\u00e1se rob\u00ed z\u00e1zraky, <strong>ur\u00fdch\u013euje dod\u00e1vanie \u017eiv\u00edn<\/strong> a<strong> proces regener\u00e1cie<\/strong> pred va\u0161\u00edm \u010fal\u0161\u00edm \u0165a\u017ek\u00fdm tr\u00e9ningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem podpory regener\u00e1cie a udr\u017eovania zdravia, mimo sez\u00f3nne kardio v\u00e1m pom\u00f4\u017ee osta\u0165 vo forme. Nezd\u00e1 sa to ve\u013ea, ale 600-700 kal\u00f3ri\u00ed sp\u00e1len\u00fdch naviac v jednom t\u00fd\u017edni sa na konci mesiaca nakopia na 2400-3200 kal\u00f3ri\u00ed. Pol kila tuku je 3500 kal\u00f3ri\u00ed, tak\u017ee to je pribli\u017ene <strong>pol kila tuku, ktor\u00fd ste neprebrali.<\/strong> Pre\u010do by ste nechceli robi\u0165 kardio tr\u00e9ning mimo sez\u00f3ny?<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg\" alt=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" class=\"wp-image-272710\" width=\"843\" height=\"562\" title=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/iStock-542198398_.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Trpezlivost_ruze_prinasa\"><\/span>4) Trpezlivos\u0165 ru\u017ee prin\u00e1\u0161a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod sa sp\u00e1ja hlavne s moj\u00edm<strong> prv\u00fdm bodom<\/strong>, preto\u017ee ko\u013eko svalu sme schopn\u00fd nabra\u0165, ak jeme a tr\u00e9nujeme optim\u00e1lne je dos\u0165 nemenne dan\u00e9. Vzh\u013eadom na to pribra\u0165 12 k\u00edl cez pr\u00e1zdniny s t\u00fdm, \u017ee cel\u00fd \u201espuchnete\u201c v\u00e1s neposunie \u010falej, ako ke\u010f priberiete 3-4 kil\u00e1 po\u010das toho ist\u00e9ho obdobia. Naopak, len v\u00e1m to prid\u00e1 na tuku, ktor\u00fd treba zhodi\u0165, tak\u017ee nakoniec v<strong>\u00e1m ostane menej svalu,<\/strong> ke\u010f pr\u00edde na zhadzovanie tuku. <strong>Skvel\u00e9 postavy sa nedaj\u00fa vybudova\u0165 cez leto,<\/strong> v mnoh\u00fdch pr\u00edpadoch ani za jeden rok. V\u00e4\u010d\u0161ina \u013eud\u00ed so z\u00e1videniahodn\u00fdm stup\u0148om v\u00fdvoja m\u00e1 za sebou pr\u00edbeh, ktor\u00fd sa za\u010dal pred rokmi, niektor\u00e9 aj pred desa\u0165ro\u010diami. Ak si u\u017eijete tento st\u00e1ly rast, pozorovanie procesu bude jednoduch\u00e9 a \u010das v\u00e1m zbehne r\u00fdchlo. Pomaly, ale vo v\u00e4\u010d\u0161ine<strong> sa korytna\u010dka dostane do cie\u013ea ako prv\u00e1<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1to \u010das\u0165 sa <strong>dot\u00fdka aj pokroku pri z\u00e1va\u017eiach<\/strong>. Ke\u010f som bol mlad\u00fd, v\u017edy ke\u010f som sa sna\u017eil upon\u00e1h\u013ea\u0165 pokrok t\u00fdm, \u017ee<strong> som zvy\u0161oval v\u00e1hy pr\u00edli\u0161 skoro<\/strong>, skon\u010dil som bu\u010f zranen\u00fd, alebo som sa musel vr\u00e1ti\u0165 a opravi\u0165 formu, alebo som jednoducho m\u00e1rnil \u010das. To ist\u00e9 plat\u00ed, ke\u010f<strong> sa sna\u017e\u00edte nalepi\u0165 svaly cez noc<\/strong>, zvy\u010dajne sa to skon\u010dilo t\u00fdm, \u017ee som stu\u010dnel a vyzeral menej p\u00f4sobivo, ako chud\u0161ia verzia m\u0148a, ktor\u00fa som chcel vylep\u0161i\u0165. Aj ke\u010f som si ist\u00fd t\u00fdm, \u017ee viete presne, ako m\u00e1 va\u0161a postava vyzera\u0165, ke\u010f bude po v\u0161etkom, je rovnako d\u00f4le\u017eit\u00e9, aby ste mali <strong>mal\u00e9 ciele po\u010das va\u0161ej cesty<\/strong> za vysn\u00edvanou postavou. To v\u00e1m pom\u00f4\u017ee osta\u0165 motivovan\u00fdm a z\u00edskate sebavedomie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno chcete vytla\u010di\u0165 140 k\u00edl na bench presse, ale uistite sa, \u017ee m\u00e1te priestor aj na in\u00e9 mi\u013en\u00edky po\u010das cesty k tomu. Udajte si term\u00edn pre 125 k\u00edl, potom pre 130 k\u00edl a pod. Hlavne si u\u017e\u00edvajte ten proces zlep\u0161enia, preto\u017eenen\u00e1jdete ve\u013ek\u00e9<strong> okam\u017eit\u00e9 uspokojenie pri dlhodob\u00fdch cie\u013eoch<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div id=\"Bu\u010fte-trp\u011bliv\u00ed-a-naberte-svaly\" class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg\" alt=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" class=\"wp-image-272729\" width=\"843\" height=\"562\" title=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/KrisztiA\u00a1n-20-_-OK-_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Priberte_trochu_tuku\"><\/span>5) Priberte trochu tuku&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri v\u00e4\u010d\u0161ine \u013eud\u00ed je hlavn\u00fd probl\u00e9m ten, \u017ee chc\u00fa prejs\u0165 zo \u0161\u013eachovit\u00e9ho 65 kilov\u00e9ho chalana na 90+ kilov\u00e9ho Johnyho Brava do konca roka. Potom m\u00e1me in\u00fa skupinu, ktor\u00e1 je dnes minim\u00e1lne rovnako roz\u0161\u00edren\u00e1, ako t\u00e1 \u010do \u201epuchne\u201c. T\u00e1to skupina s\u00fa samozrejme chalani, ktor\u00ed s\u00fa<strong> \u201ez\u00e1visl\u00ed na tom by\u0165 vyrysovan\u00fd\u201c<\/strong>. Pre t\u00fato skupinu, \u017eila na bicepse, ktor\u00e1 sa st\u00e1va menej v\u00fdraznou, sp\u00f4sobuje z\u00e1chvat paniky, zn\u00ed\u017eenie mno\u017estva uh\u013eohydr\u00e1tov, a mo\u017eno aj zaradenie 7 denn\u00e9ho kardio tr\u00e9ningu. Budovanie svalov je metabolicky drah\u00fd proces, preklad: <strong>va\u0161e telo nebude investova\u0165 do tohto procesu<\/strong>, pokia\u013e nebude registrova\u0165 nejak\u00fd kalorick\u00fd prebytok. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee budete musie\u0165 jes\u0165 viac ne\u017e si va\u0161e telo vy\u017eaduje a ur\u010dite naberiete aj trochu tuku pri tomto procese. V ide\u00e1lnom pr\u00edpade, len to\u013eko, aby ste mohli r\u00e1s\u0165, a \u00e1no, <strong>l\u00ed\u0161i sa to od \u010dloveka k \u010dloveku<\/strong>. Niektor\u00ed \u013eudia dok\u00e1\u017eu nabra\u0165 svaly a pritom sa vzdaj\u00fa len \u017eilnatosti na svojich bru\u0161\u00e1koch, no in\u00ed musia zabudn\u00fa\u0165 na tehli\u010dky na bruchu a prejs\u0165 iba k n\u00e1znakom vypracovan\u00e9ho brucha. Znova, <strong>je to individu\u00e1lne<\/strong>, ale nepokazte to t\u00fdm \u017ee sa budete sna\u017ei\u0165 zosta\u0165 vyrysovanej\u0161\u00ed, ako si va\u0161e telo \u017eiada by\u0165 po\u010das t\u00fdchto f\u00e1z. Chcete by\u0165 v \u0161t\u00e1diu, kedy va\u0161e telo be\u017e\u00ed hormon\u00e1lne a metabolicky na pln\u00e9 obr\u00e1tky. Vtedy sa objavuj\u00fa najv\u00e4\u010d\u0161ie pr\u00edrastky a pam\u00e4tajte, \u017ee <strong>na rozdiel od naberania svalov, je zhadzovanie tuku relat\u00edvne kr\u00e1tky proces<\/strong>. Nabratie 0,5-1 kg svalu m\u00f4\u017ee by\u0165 na vy\u0161\u0161ej \u00farovni pokroku z\u00e1le\u017eitos\u0165 jedn\u00e9ho roka, ale zhodi\u0165<strong> 2-3 kil\u00e1 tuku sa v\u00e1m podar\u00ed za nieko\u013eko t\u00fd\u017ed\u0148ov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>By\u0165 ultra-vyrysovan\u00fd je fajn, ale nau\u010di\u0165 sa vyu\u017ei\u0165 proces naberania svalov je potrebn\u00e9 pre dosiahnutie postavy, ktor\u00e1 stoj\u00ed za vyrysovanie.<strong> Nepokazte to t\u00fdm, \u017ee chcete osta\u0165 pr\u00edli\u0161 vyrysovan\u00fd,<\/strong> aby ste neskon\u010dili ako ten chlap\u00edk \u010do vyzer\u00e1 rovnako ka\u017ed\u00fd de\u0148.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg\" alt=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" class=\"wp-image-272745\" width=\"843\" height=\"567\" title=\"ako nabra\u0165 svaly - rad\u00ed alberto nunez\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/04\/IMG_20210523_123115_-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zhrnutie\"><\/span>Zhrnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V skratke, pl\u00e1nujte dlhodobo a v\u0161etky tie dobr\u00e9 rozhodnutia sa nahromadia \u010dasom. \u201eRie\u0161enia Fast Foodom\u201c nikdy nie s\u00fa rie\u0161enia. Toto mo\u017eno nie je rok, v ktorom naberiete 10 k\u00edl svalu, ale aj tak m\u00f4\u017eete urobi\u0165 drastick\u00e9 zmeny. <strong>Myslite dlhodobo<\/strong>, bu\u010fte vn\u00edmav\u00fd a pracujte tvrdo, zvy\u0161ok sa o seba postar\u00e1 s\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/testosterone-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tTestosterone Support\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\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>5 naj\u010dastej\u0161\u00edch ch\u00fdb pri naberan\u00ed svalovej hmoty, samozrejme aj tipy ako ich napravi\u0165. Pre\u010d\u00edtajte si perfektn\u00fd \u010dl\u00e1nok od Alberta Nunez, ktor\u00fd v\u00e1m v\u00fdborne porad\u00ed!<\/p>\n","protected":false},"author":25,"featured_media":99064,"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":[3],"tags":[6123,6057,6137,6062],"filter_section":[],"filter_attribute":[13025],"class_list":{"0":"post-300188","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-treningove-chyby-a-tipy","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez) - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"5 naj\u010dastej\u0161\u00edch ch\u00fdb pri naberan\u00ed svalovej hmoty, samozrejme aj tipy ako ich napravi\u0165. Pre\u010d\u00edtajte si perfektn\u00fd \u010dl\u00e1nok od Alberta Nunez, ktor\u00fd v\u00e1m v\u00fdborne porad\u00ed!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez) - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"5 naj\u010dastej\u0161\u00edch ch\u00fdb pri naberan\u00ed svalovej hmoty, samozrejme aj tipy ako ich napravi\u0165. Pre\u010d\u00edtajte si perfektn\u00fd \u010dl\u00e1nok od Alberta Nunez, ktor\u00fd v\u00e1m v\u00fdborne porad\u00ed!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2014-07-13T11:08:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-26T13:26:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez)\",\"datePublished\":\"2014-07-13T11:08:00+00:00\",\"dateModified\":\"2023-07-26T13:26:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/\"},\"wordCount\":2154,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"keywords\":[\"cvi\u010denie\",\"rast svalovej hmoty\",\"silov\u00fd tr\u00e9ning\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/\",\"name\":\"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez) - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"datePublished\":\"2014-07-13T11:08:00+00:00\",\"dateModified\":\"2023-07-26T13:26:48+00:00\",\"description\":\"5 naj\u010dastej\u0161\u00edch ch\u00fdb pri naberan\u00ed svalovej hmoty, samozrejme aj tipy ako ich napravi\u0165. Pre\u010d\u00edtajte si perfektn\u00fd \u010dl\u00e1nok od Alberta Nunez, ktor\u00fd v\u00e1m v\u00fdborne porad\u00ed!\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg\",\"width\":840,\"height\":441,\"caption\":\"5 CHYB P\u0158I NAB\u00cdR\u00c1N\u00cd SVAL\u016e A JAK JE NAPRAVIT (ALBERTO NUNEZ)\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez) - GymBeam Blog","description":"5 naj\u010dastej\u0161\u00edch ch\u00fdb pri naberan\u00ed svalovej hmoty, samozrejme aj tipy ako ich napravi\u0165. Pre\u010d\u00edtajte si perfektn\u00fd \u010dl\u00e1nok od Alberta Nunez, ktor\u00fd v\u00e1m v\u00fdborne porad\u00ed!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/","og_type":"article","og_title":"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez) - GymBeam Blog","og_description":"5 naj\u010dastej\u0161\u00edch ch\u00fdb pri naberan\u00ed svalovej hmoty, samozrejme aj tipy ako ich napravi\u0165. Pre\u010d\u00edtajte si perfektn\u00fd \u010dl\u00e1nok od Alberta Nunez, ktor\u00fd v\u00e1m v\u00fdborne porad\u00ed!","og_url":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/","og_site_name":"GymBeam Blog","article_published_time":"2014-07-13T11:08:00+00:00","article_modified_time":"2023-07-26T13:26:48+00:00","og_image":[{"width":840,"height":441,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","type":"image\/jpeg"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez)","datePublished":"2014-07-13T11:08:00+00:00","dateModified":"2023-07-26T13:26:48+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/"},"wordCount":2154,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","keywords":["cvi\u010denie","rast svalovej hmoty","silov\u00fd tr\u00e9ning","tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/","url":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/","name":"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez) - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","datePublished":"2014-07-13T11:08:00+00:00","dateModified":"2023-07-26T13:26:48+00:00","description":"5 naj\u010dastej\u0161\u00edch ch\u00fdb pri naberan\u00ed svalovej hmoty, samozrejme aj tipy ako ich napravi\u0165. Pre\u010d\u00edtajte si perfektn\u00fd \u010dl\u00e1nok od Alberta Nunez, ktor\u00fd v\u00e1m v\u00fdborne porad\u00ed!","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alberto_nunez.jpg","width":840,"height":441,"caption":"5 CHYB P\u0158I NAB\u00cdR\u00c1N\u00cd SVAL\u016e A JAK JE NAPRAVIT (ALBERTO NUNEZ)"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/5-chyb-pri-naberani-svalov-a-ako-ich-napravit-alberto-nunez\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"5 ch\u00fdb pri naberan\u00ed svalov a ako ich napravi\u0165 (Alberto Nunez)"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300188","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=300188"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300188\/revisions"}],"predecessor-version":[{"id":484156,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/300188\/revisions\/484156"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/99064"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=300188"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=300188"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=300188"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=300188"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=300188"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}