{"id":300518,"date":"2015-10-08T16:24:00","date_gmt":"2015-10-08T14:24:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300518"},"modified":"2022-12-20T10:26:19","modified_gmt":"2022-12-20T09:26:19","slug":"scott-adkins-treningovy-plan-strava-a-rady","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/scott-adkins-treningovy-plan-strava-a-rady\/","title":{"rendered":"Scott Adkins: tr\u00e9ningov\u00fd pl\u00e1n, strava a rady"},"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\/scott-adkins-treningovy-plan-strava-a-rady\/#Bojove_schopnosti\" title=\"Bojov\u00e9 schopnosti\">Bojov\u00e9 schopnosti<\/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\/scott-adkins-treningovy-plan-strava-a-rady\/#Trenujte_mudro\" title=\"Tr\u00e9nujte m\u00fadro\">Tr\u00e9nujte m\u00fadro<\/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\/scott-adkins-treningovy-plan-strava-a-rady\/#_Scott_Adkins_a_jeho_treningovy_plan\" title=\"&nbsp;Scott Adkins a jeho tr\u00e9ningov\u00fd pl\u00e1n\">&nbsp;Scott Adkins a jeho tr\u00e9ningov\u00fd pl\u00e1n<\/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\/scott-adkins-treningovy-plan-strava-a-rady\/#Scott_Adkins_radi_k_cviceniu\" title=\"Scott Adkins rad\u00ed k cvi\u010deniu\">Scott Adkins rad\u00ed k cvi\u010deniu<\/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\/scott-adkins-treningovy-plan-strava-a-rady\/#Rozlicne_typy_postav\" title=\"Rozli\u010dn\u00e9 typy post\u00e1v\">Rozli\u010dn\u00e9 typy post\u00e1v<\/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\/scott-adkins-treningovy-plan-strava-a-rady\/#Jeho_strava\" title=\"Jeho strava\">Jeho strava<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"has-text-align-left\">Scott Adkins je anglick\u00fd herec a majster bojov\u00fdch umen\u00ed. Poh\u013eadn\u00fd herec m\u00e1 <strong>\u0161irok\u00e9 ramen\u00e1 a perfektn\u00e9 V-e\u010dko<\/strong>, \u010do je asi najviac \u017eiad\u00faca postava u mu\u017eov.&nbsp;Ak ste ste videli film Neporazite\u013en\u00fd 3, ur\u010dite ste sa stali fan\u00fa\u0161ikom Scotta Adkinsa. Nen\u00e1jde sa \u010dlovek, ktor\u00fd by nebol <strong>ohromen\u00fd jeho \u00fa\u017easn\u00fdmi MMA bojov\u00fdmi schopnos\u0165ami<\/strong>, medzi ktor\u00fdmi nesm\u00fa ch\u00fdba\u0165 ani dokonal\u00e9 taekwondo kopy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">&nbsp;Scott m\u00e1 z\u00e1pasn\u00edcku postavu, ktor\u00e1 je snom mnoh\u00fdch \u0161portovcov. Vyzer\u00e1 ako zl\u00fd rusk\u00fd Hercules s tetovan\u00edm a jazvami. Je vysok\u00fd 180 cm a v\u00e1\u017ei 75 kg. Jeho sk\u00fasenosti z bojov\u00fdch umen\u00ed mu ur\u010dite nesmierne <strong>pomohli v tvarovan\u00ed postavy<\/strong>, a svoje telo udr\u017eiava v kond\u00edcii v\u010faka <strong>n\u00e1ro\u010dn\u00fdm tr\u00e9ningom a vyv\u00e1\u017eenej strave.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Ak si chcete vypracova\u0165 telo ako Boyka, budete musie\u0165 pracova\u0165 na mnoh\u00fdch svaloch a <strong>dosiahnu\u0165 minimum tuku v tele<\/strong>. Na to potrebujete cvi\u010di\u0165 v\u0161etky spr\u00e1vne cviky, aby ste z\u00edskali spr\u00e1vnu formu a proporcie. V\u0161imnite si jeho prsn\u00e9 svaly a brucho, v\u010faka ktor\u00e9mu vyzer\u00e1 ako <strong>socha gr\u00e9ckeho boha.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bojove_schopnosti\"><\/span>Bojov\u00e9 schopnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Scott Adkins nie je <em>&#8220;badass&#8221;<\/em> len na obrazovke \u2013 je e\u0161te h\u00fa\u017eevnatej\u0161\u00ed v re\u00e1lnom \u017eivote. M\u00e1 tr\u00e9ning v r\u00f4znych \u0161t\u00fdloch bojov\u00e9ho umenia, s ktor\u00fdm za\u010dal u\u017e ako 14 ro\u010dn\u00fd, ke\u010f <strong>ho in\u0161piroval Bruce Lee<\/strong>. Za\u010dal sa u\u010di\u0165 Taekwondo, v ktorom z\u00edskal svoj <strong>prv\u00fd \u010dierny p\u00e1s u\u017e ako 19 ro\u010dn\u00fd<\/strong>. Je tie\u017e dr\u017eite\u013eom \u010dierneho opasku v kickboxe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">A to nie je v\u0161etko. M\u00e1 za sebou tr\u00e9ningy Karate, Judo, Jujutsu, Wushu, Muay Thai a Ninjutsu. Nerob\u00edme si srandu &#8211; toto urob\u00ed s \u013eudmi sledovanie filmov s Bruce Lee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trenujte_mudro\"><\/span>Tr\u00e9nujte m\u00fadro<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scott je aj napriek svojej svalnatej stavbe ve\u013emi r\u00fdchly. <strong>Pohybuje sa r\u00fdchlo. Kope r\u00fdchlo.<\/strong> A rob\u00ed v\u0161etko mo\u017en\u00e9, aj ke\u010f je pr\u00edli\u0161 mohutn\u00fd. P\u00fdtate sa ako je to mo\u017en\u00e9? <strong>Lebo tr\u00e9noval m\u00fadro!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dite pozn\u00e1te aj vy mnoho fighterov, ktor\u00ed mo\u017eno boli aj r\u00fdchli a pru\u017en\u00ed, no skon\u010dili s bojmi, lebo sa kv\u00f4li silov\u00e9mu tr\u00e9ningu stali pomal\u00fdmi a neohybn\u00fdmi. Znamen\u00e1 to, \u017ee <strong>v\u00e1s silov\u00fd tr\u00e9ning spoma\u013euje?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Z\u00e1le\u017e\u00ed to na tom, ako tr\u00e9nujete. Tr\u00e9ning so z\u00e1va\u017e\u00edm v\u00e1s nebude spoma\u013eova\u0165, ak budete dodr\u017eiava\u0165 rutinu, ktor\u00e1 sa sklad\u00e1 preva\u017ene<strong> z cvikov vyu\u017e\u00edvaj\u00facich kombinovan\u00e9 pohyby<\/strong>, a teda viacer\u00e9 svalov\u00e9 partie naraz<strong>\u2013 <\/strong>zamerajte sa na <strong>z\u00edskanie funk\u010dnej sily, ako aj svalov<\/strong> \u2013 a nepon\u00e1h\u013eajte sa za v\u00fdsledkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Cie\u013e je prvorad\u00fd. V\u017edy, ke\u010f h\u013ead\u00e1te nov\u00e9 sp\u00f4soby ako sa dosta\u0165 do formy, <strong>najprv sa mus\u00edte rozhodn\u00fa\u0165, \u010do chcete<\/strong>. Chcete viac svalnat\u00fd vzh\u013ead, alebo chcete schudn\u00fa\u0165 \u010di vyzera\u0165 viac vyrysovane? St\u00e1le svoje tr\u00e9ningy a stravu prisp\u00f4sob\u00edm ka\u017edej roli, v z\u00e1vislosti od obrazu, ktor\u00fd chcem uk\u00e1za\u0165.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_Scott_Adkins_a_jeho_treningovy_plan\"><\/span>&nbsp;Scott Adkins a jeho tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-left\">Ke\u010f pr\u00edde k tr\u00e9ningom, Scott je ve\u013ek\u00fd nad\u0161enec. Praktizuje r\u00f4zne tr\u00e9ningy, pri\u010dom m\u00e1 <strong>v\u017edy jasne definovan\u00fd svoj fitness cie\u013e<\/strong>, ktor\u00fd ho poh\u00e1\u0148a dopredu aj do naj\u0165a\u017e\u0161\u00edch \u00farovn\u00ed cvi\u010denia. Vykon\u00e1va cviky, ktor\u00e9 zv\u00e4\u010d\u0161uj\u00fa jeho svalov\u00fa hmotu bez toho, aby vyzeral ako Hulk. Okrem kickboxu, ktor\u00fd<strong> buduje jeho silu a r\u00fdchlos\u0165<\/strong>, ob\u013eubuje bench press, zhyby, drepy a m\u0155tvy \u0165ah. V\u010faka t\u00fdmto cvikom mu rast\u00fa ramen\u00e1, \u010do mu dod\u00e1va vzh\u013ead macha, no tr\u00e9nuje aj brucho, aby mal<strong> \u010do naju\u017e\u0161\u00ed p\u00e1s<\/strong>, \u010do mu zabezpe\u010d\u00ed zas dokonal\u00fd tvar V.<\/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\">PONDELOK: Vrchn\u00e1 \u010das\u0165 tela<\/h3>\n\n\n\n<p>\u2022 Bench Press na rovnej lavi\u010dke \u2013 3 sety 6 opakovan\u00ed<br>\u2022 Veslovanie (jednoru\u010dky, obojru\u010dka) \u2013 3 sety 6 opakovan\u00ed<br>\u2022 Tlaky na ramen\u00e1 pred hlavou v stoji \u2013 2 sety 12 opakovan\u00ed<br>\u2022 Pr\u00ed\u0165ahy k hr\u00e1dze \u2013 2 sety 10 opakovan\u00ed<br>\u2022 Tricepsov\u00e9 extenzie s lanom alebo jednoru\u010dn\u00fdmi \u010dinkami \u2013 1-2 sety 15 opakovan\u00ed<br>\u2022 Bicepsov\u00fd zhyb s jednoru\u010dn\u00fdmi \u010dinkami (alebo obojru\u010dkou) \u2013 1-2 sety 15 opakovan\u00ed<\/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\">STREDA: Spodn\u00e1 \u010das\u0165 tela<\/h3>\n\n\n\n<p>\u2022 Drep s \u010dinkou vpredu \u2013 3 sety 5 opakovan\u00ed<br>\u2022 M\u0155tvy \u0165ah s vystret\u00fdmi doln\u00fdmi kon\u010datinami\u2013 3 sety 6 opakovan\u00ed<br>\u2022 V\u00fdpady s jednoru\u010dn\u00fdmi \u010dinkami \u2013 2 sety 12 opakovan\u00ed<br>\u2022 V\u00fdpony v sede na pr\u00edstroji\u2013 5 setov 12 opakovan\u00ed<br>\u2022 V\u00fdpony v stoji na pr\u00edstroji \u2013 2 sety 12 opakovan\u00ed<\/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\">PIATOK: Vrchn\u00e1 \u010das\u0165 tela<\/h3>\n\n\n\n<p>To ist\u00e9, \u010do v pondelok, ale Bench Press na rovnej lavi\u010dke je nahraden\u00fd Bench Pressom na \u0161ikmej lavi\u010dke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento okruh cvikov na spa\u013eovanie tukov opakuje <strong>2-3x s 30-sekundovou prest\u00e1vkou medzi okruhmi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Angli\u010d\u00e1ky \u2013 12 opakovan\u00ed<br>\u2022 Dumbbell swing (hojdanie \u010dinky) \u2013 20 opvakovan\u00ed<br>\u2022 Horolezeck\u00e9 poskoky \u2013 45 sek\u00fand<br>\u2022 K\u013euky s rukami bl\u00edzko pri sebe \u2013 \u010do najviac v priebehu 30 sek\u00fand<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem budovania svalov, sa venuje aj&nbsp;<strong>kardio tr\u00e9ningom<\/strong>, ako \u0161print a beh, ke\u010f m\u00e1 za cie\u013e vylep\u0161i\u0165 svoju r\u00fdchlos\u0165 alebo sa zbavi\u0165 tuku. T\u00e1to ak\u010dn\u00e1 hviezda sa spolieha aj na \u0161portov\u00e9 aktivity, ako je futbal \u010di basketbal. Tento&nbsp;<strong>mix z\u00e1bavy a tvrd\u00fdch tr\u00e9ningov<\/strong>&nbsp;zaist\u00ed, \u017ee jeho telo je v rovnov\u00e1he s mys\u013eou.<\/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\">Uk\u00e1\u017eka cvi\u010den\u00ed pre v\u0161etky svalov\u00e9 skupiny<\/h3>\n\n\n\n<p><strong>Chrb\u00e1t:<\/strong> M\u0155tvy \u0165ah, zhyby<\/p>\n\n\n\n<p><strong>Nohy:<\/strong> Drepy, m\u0155tvy \u0165ah<\/p>\n\n\n\n<p><strong>Hru\u010f:<\/strong> Tlak s jednoru\u010dkami na \u0161ikmej lavi\u010dke, tlak na \u0161ikmej lavi\u010dke, kliky, zdvihy na bradl\u00e1ch<\/p>\n\n\n\n<p><strong>Ramen\u00e1:<\/strong> Dv\u00edhanie \u010dinky nad hlavu<\/p>\n\n\n\n<p><strong>Brucho:<\/strong> Zdvihy n\u00f4h, alternat\u00edvne zdvihy n\u00f4h, L- sits, V &#8211; sits<\/p>\n\n\n\n<p><strong>L\u00fdtka:<\/strong> \u0160vihadlo, vertik\u00e1lny v\u00fdskok<\/p>\n\n\n\n<p><strong>Predlaktia:<\/strong> V\u00fd\u0165ah z visu na ty\u010di pre zhyby<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">De\u0148<\/th><th class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e9 skupiny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cviky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pondelok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy, Chrb\u00e1t, Ramen\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah (5&#215;10), zhyb (max.5), alebo bicepsov\u00fd zdvih (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Utorok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Brucho, Predlaktie<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zdvihy n\u00f4h (20&#215;3), L- sits (1minX5)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Streda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy, Hru\u010f<\/td><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah (5&#215;10),&nbsp; tlak s jednoru\u010dkami na \u0161ikmej lavi\u010dke\/tlak na \u0161ikmej lavi\u010dke (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160tvrtok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Brucho, L\u00fdtka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zdvihy n\u00f4h (20&#215;3), L- sits (1minX5),vertik\u00e1lny v\u00fdskok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Piatok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy, Ramena<\/td><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah (5&#215;10), dv\u00edhanie \u010dinky nad hlavu (5&#215;10)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">Brucho<\/td><td class=\"has-text-align-center\" data-align=\"center\">Alternat\u00edvne zdvihy n\u00f4h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nede\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">Oddych<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Scott_Adkins_radi_k_cviceniu\"><\/span>Scott Adkins rad\u00ed k cvi\u010deniu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete z\u00edska\u0165 svalov\u00fa hmotu a silu, dodr\u017eiavajte<strong> rozsah opakovan\u00ed medzi 4-6<\/strong>. Cvi\u010dte 10 s\u00e9rii pri ka\u017edom cviku. V pr\u00edpade, \u017ee chcete nabra\u0165 objem, <strong>nerobte \u017eiadne kardio alebo fyzicky n\u00e1ro\u010dn\u00e9 activity<\/strong>. To by v\u00e1m len br\u00e1nilo v naberan\u00ed. Vyh\u00fdbajte sa jedl\u00e1m, ktor\u00e9 obsahuj\u00fa lepok, ako p\u0161enica, at\u010f. Zn\u00ed\u017ete pr\u00edjem tuku na minimum a jedzte menej soli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po ka\u017edom tr\u00e9ningu prid\u00e1vajte v\u00e1hu. V pr\u00edpade, \u017ee <strong>prestanete napredova\u0165, zn\u00ed\u017ete v\u00e1hu o 10%<\/strong> z v\u00e1\u0161ho maxima a za\u010dnite odznova. Nikdy <strong>necvi\u010dte do \u00fapln\u00e9ho vy\u010derpania<\/strong>. Na\u0161im cie\u013eom je \u010do najv\u00e4\u010d\u0161\u00ed v\u00fdkon s ve\u013ek\u00fdmi v\u00e1hami, preto nie je potrebn\u00e9 \u00faplne vy\u010derpa\u0165 va\u0161e svaly. To by mohlo zhor\u0161i\u0165 va\u0161e v\u00fdsledky a tie\u017e vies\u0165 k zraneniu. Zapam\u00e4tajte si, bezpe\u010dnos\u0165 je na prvom mieste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rozlicne_typy_postav\"><\/span>Rozli\u010dn\u00e9 typy post\u00e1v<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najzradnej\u0161ou \u010das\u0165ou v\u00e1\u0161ho tr\u00e9ningu je v\u00fdber spr\u00e1vneho pl\u00e1nu cvi\u010denia a stravovania <strong>v z\u00e1vislosti od v\u00e1\u0161ho typu postavy.<\/strong> \u013dudia reaguj\u00fa r\u00f4\u017ene na silov\u00fd tr\u00e9ning, tak\u017ee to, \u010do na niekoho fungovalo, nemus\u00ed fungova\u0165 na v\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Na\u0161\u0165astie, tento tr\u00e9ning je vypracovan\u00fd pre v\u0161etky 3 typy post\u00e1v. St\u00e1le ale mus\u00edte dodr\u017eiava\u0165 niektor\u00e9 pokyny, aby ste <strong>dosiahli maxim\u00e1lne v\u00fdsledky<\/strong>. Tu je p\u00e1r tipov di\u00e9ty a tr\u00e9ningu pre v\u00e1s:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tipy pre ektomorfn\u00fa postavu (ectomorphs)<\/h3>\n\n\n\n<p>Ektomorfn\u00fd typ, a.k.a hard gainers (t\u00ed, ktor\u00ed \u0165a\u017e\u0161ie naberaj\u00fa) s\u00fa \u013eudia s men\u0161\u00edmi k\u013abmi a r\u00fdchlym metabolizmom. \u0164a\u017eko z\u00edskavaj\u00fa svaly, udr\u017eiavaj\u00fa n\u00edzku hladinu telesn\u00e9ho tuku a maj\u00fa men\u0161iu stavbu tela. Va\u0161im <strong>cie\u013eom by mal by\u0165 n\u00e1rast svalov<\/strong>. Nesk\u00f4r sa m\u00f4\u017eete zbavi\u0165 aj toho m\u00e1la telesn\u00e9ho tuku, ktor\u00fd m\u00e1te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 5-6 je ide\u00e1lny rozsah opakovan\u00ed<br>\u2022 Ak nem\u00e1te intoleranciu na lakt\u00f3zu, mlieko v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165. Av\u0161ak ani s nim to nepreh\u00e1\u0148ajte.<br>\u2022 Pok\u00faste sa konzumova\u0165 dostatok kal\u00f3ri\u00ed na zotavenie.<br>\u2022 Jedzte jedlo bohat\u00e9 na bielkoviny.<br>\u2022 Jedzte vl\u00e1kninu.<br>\u2022 Pite ve\u013ea vody.<br>\u2022 Vyh\u00fdbajte sa fyzicky \u0165a\u017ekej \u010dinnosti, ak chcete nabera\u0165 objem.<\/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\">Tipy pre mezomofrn\u00fa postavu (mesomorphs)<\/h3>\n\n\n\n<p>Mezomorfn\u00e9 typy maj\u00fa <strong>dobr\u00fa genetiku na z\u00edskavanie svalov<\/strong>, a m\u00f4\u017eu z\u00edskava\u0165 svaly ove\u013ea \u013eah\u0161ie ako ektomorfn\u00e9. S\u00fa prirodzene svalnat\u00ed a maj\u00fa v\u00e4\u010d\u0161ie k\u013aby. Va\u0161im cie\u013eom by malo by\u0165 <strong>najprv z\u00edska\u0165 svaly a potom zn\u00ed\u017ei\u0165 telesn\u00fd tuk<\/strong>. Ke\u010f m\u00e1te dos\u0165 naberania, cvi\u010dte kardio tri a viac-kr\u00e1t t\u00fd\u017edenne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 8-10 setov pre ka\u017ed\u00fd cvik.<br>\u2022 Vyh\u00fdbajte sa tu\u010dn\u00fdm jedl\u00e1m.<br>\u2022 Jedzte zeleninu.<br>\u2022 Jedzte jedlo bohat\u00e9 na prote\u00edny.<br>\u2022 Jedzte vl\u00e1kninu.<br>\u2022 Po\u010das chudnutia, sk\u00e1\u010dte cez \u0161v\u00edhadlo.<br>\u2022 Pite ve\u013ea vody.<br>\u2022 Pok\u00faste sa konzumova\u0165 dostatok kal\u00f3ri\u00ed na zotavenie.<\/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\">Tipy pre endomorfn\u00fa postavu (endomorphs)<\/h3>\n\n\n\n<p>Endomorfn\u00e9 typy s\u00fa \u013eudia, ktor\u00ed \u0165a\u017eko chudn\u00fa na v\u00e1he. Maj\u00fa v\u00e4\u010d\u0161ie k\u013aby, \u0161irok\u00e9 boky a pomal\u00fd metabolizmus. Spr\u00e1vny \u0161t\u00fdl stravovania je t\u00e1 najlep\u0161ia vec, ktor\u00fa pre seba m\u00f4\u017eete urobi\u0165. Bez toho v\u00e1s bud\u00fa hodiny kardia len vy\u010derp\u00e1va\u0165. N\u00e1jdite vhodn\u00e9 stravovanie, ktor\u00e9 v\u00e1m bude najviac vyhovova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u2022 Zdv\u00edhajte \u0165a\u017e\u0161ie v\u00e1hy.<br>\u2022 Sk\u00e1\u010dte ve\u013ea cez \u0161v\u00edhadlo.<br>\u2022 10 setov pre ka\u017ed\u00fd cvik.<br>\u2022 Vyh\u00fdbajte sa tu\u010dn\u00fdm jedl\u00e1m.<br>\u2022 Jedzte zeleninu.<br>\u2022 Pokuste sa konzumova\u0165 dostatok kal\u00f3ri\u00ed pre zotavenie.<br>\u2022 Jedzte jedl\u00e1 bohat\u00e9 na prote\u00edny.<br>\u2022 Jedzte vl\u00e1kninu.<br>\u2022 Pite ve\u013ea vody.<br>\u2022 Vyh\u00fdbajte sa jedl\u00e1m s lepkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jeho_strava\"><\/span>Jeho strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Scott je z\u00e1visl\u00ed na udr\u017eiavan\u00ed si kond\u00edcie, ako aj rovnov\u00e1hy medzi cvi\u010den\u00edm a stravou. Jeho stravovanie ur\u010dite netrp\u00ed nedostatkom \u017eiv\u00edn,&nbsp;<strong>obsahuje sacharidy s n\u00edzkym glykemick\u00fdm indexom, bielkoviny a zdrav\u00e9 tuky<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto toho, aby pod\u013eahol spracovan\u00fdm a rafinovan\u00fdm potravin\u00e1m, Scott konzumuje potraviny, ako ovocie, zelenina, chud\u00e9 bielkoviny, zrn\u00e1, ryby a prote\u00ednov\u00e9 drinky pre v\u00fd\u017eivu a posilnenie tela. Vzh\u013eadom k tomu, \u017ee s\u00fa jeho tr\u00e9ningy naozaj vysiluj\u00face, dopraje svojmu telu&nbsp;<strong>mno\u017estvo bielkov\u00edn minim\u00e1lne vo forme <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fdch n\u00e1pojov<\/a> pol hodinu pred tr\u00e9ningom<\/strong>. Okrem toho, db\u00e1 na d\u00e1vku prote\u00ednov aj po tr\u00e9ningu. To sp\u00fa\u0161\u0165a regener\u00e1ciu svalstva a budovanie svalovej hmoty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pevne ver\u00edme, \u017ee v\u00e1s tento \u010dl\u00e1nok in\u0161piroval a zaujal v\u00e1s. V pr\u00edpade, \u017ee \u00e1no, pode\u013ete sa o\u0148 so svojimi zn\u00e1mymi a <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Scott Adkins alebo Yuri Boyka je majster bojov\u00fdch umen\u00ed, ktor\u00fd sa m\u00f4\u017ee pochv\u00e1li\u0165 dokonalou postavou. In\u0161pirujte sa jeho tr\u00e9ningov\u00fdm pl\u00e1nom, stravou a radami.<\/p>\n","protected":false},"author":22,"featured_media":153430,"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":[7792],"tags":[6074,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-300518","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-znami-sportovci","10":"filter_attribute-sportovci","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Scott Adkins: tr\u00e9ningov\u00fd pl\u00e1n, strava a rady - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Scott Adkins alebo Yuri Boyka je majster bojov\u00fdch umen\u00ed, ktor\u00fd sa m\u00f4\u017ee pochv\u00e1li\u0165 dokonalou postavou. 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