{"id":307662,"date":"2021-11-03T11:11:34","date_gmt":"2021-11-03T10:11:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307662"},"modified":"2021-11-11T14:41:17","modified_gmt":"2021-11-11T13:41:17","slug":"10-fitness-prikazani-rust-svalu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/","title":{"rendered":"10 v\u00fd\u017eivov\u00fdch a tr\u00e9ninkov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#1_Vyuzijte_dostatek_energie_ukryte_ve_zdrave_strave\" title=\"1. Vyu\u017eijte dostatek energie ukryt\u00e9 ve zdrav\u00e9 strav\u011b\">1. Vyu\u017eijte dostatek energie ukryt\u00e9 ve zdrav\u00e9 strav\u011b<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#2_Optimalne_si_rozlozte_svou_stravu_behem_dne\" title=\"2. Optim\u00e1ln\u011b si rozlo\u017ete svou stravu b\u011bhem dne\">2. Optim\u00e1ln\u011b si rozlo\u017ete svou stravu b\u011bhem dne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#3_Dbejte_na_dostatecny_prijem_bilkovin\" title=\"3. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin\">3. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#4_Nezapominejte_na_vyzivu_v_okoli_treninku\" title=\"4. Nezapom\u00ednejte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ninku\">4. Nezapom\u00ednejte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#5_Vyuzijte_doplnky_stravy\" title=\"5. Vyu\u017eijte dopl\u0148ky stravy\">5. Vyu\u017eijte dopl\u0148ky stravy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#6_Dodrzujte_svuj_treninkovy_system\" title=\"6. Dodr\u017eujte sv\u016fj tr\u00e9ninkov\u00fd syst\u00e9m\">6. Dodr\u017eujte sv\u016fj tr\u00e9ninkov\u00fd syst\u00e9m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#7_Svuj_trenink_stavte_na_komplexnich_cvicich\" title=\"7. Sv\u016fj tr\u00e9nink stavte na komplexn\u00edch cvic\u00edch\">7. Sv\u016fj tr\u00e9nink stavte na komplexn\u00edch cvic\u00edch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#8_Spravne_si_stanovte_zatez_a_pocet_opakovani_v_serii\" title=\"8. Spr\u00e1vn\u011b si stanovte z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed v s\u00e9rii\">8. Spr\u00e1vn\u011b si stanovte z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed v s\u00e9rii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#9_Vyuzivejte_princip_progresivniho_pretizeni\" title=\"9. Vyu\u017e\u00edvejte princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed\">9. Vyu\u017e\u00edvejte princip progresivn\u00edho p\u0159et\u00ed\u017een\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\/10-fitness-prikazani-rust-svalu\/#10_Myslete_na_regeneraci\" title=\"10. Myslete na regeneraci\">10. Myslete na regeneraci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nab\u00edr\u00e1n\u00ed sval\u016f je proces, kter\u00fd \u00fazce souvis\u00ed s c\u00edlem zlep\u0161it va\u0161i postavu. P\u00e1nov\u00e9 sn\u00ed o muskul\u00e1rn\u00ed figu\u0159e, \u0161irok\u00fdch ramenech a velk\u00fdch bicepsech. D\u00e1my cht\u011bj\u00ed b\u00fdt v\u011bt\u0161inou \u0161t\u00edhlej\u0161\u00ed a m\u00edt sexy k\u0159ivky. Pr\u00e1v\u011b svaly jsou jedn\u00edm ze zp\u016fsob\u016f, jak jich dos\u00e1hnout nebo jak zpevnit a zatraktivnit postavu. Jejich postava si p\u0159itom st\u00e1le m\u016f\u017ee zachovat sv\u016fj \u017eensk\u00fd p\u016fvab. Budov\u00e1n\u00ed sval\u016f v\u0161ak <strong>vy\u017eaduje \u010das, trp\u011blivost a dlouhodobou konzistentnost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159im\u011b\u0159en\u00e1 <strong>v\u00fd\u017eiva by m\u011bla j\u00edt ruku v ruce s tr\u00e9ninkem a regenerac\u00ed.<\/strong> Toto je zkr\u00e1tka z\u00e1klad, kter\u00fd plat\u00ed. Dnes v\u00e1m k n\u011bmu n\u00ed\u017ee p\u0159edstav\u00edme dal\u0161\u00ed cenn\u00e9 rady, kter\u00e9 v\u00e1m pomohou <strong>maximalizovat r\u016fst sval\u016f<\/strong> a dos\u00e1hnout v\u00fdsledk\u016f v co nejkrat\u0161\u00edm mo\u017en\u00e9m \u010dase.<\/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_Vyuzijte_dostatek_energie_ukryte_ve_zdrave_strave\"><\/span>1. Vyu\u017eijte dostatek energie ukryt\u00e9 ve zdrav\u00e9 strav\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poctiv\u00fd tr\u00e9nink je aktivita, kter\u00e1 vy\u017eaduje i ur\u010dit\u00e9 mno\u017estv\u00ed energie. D\u00e1 se to vn\u00edmat podobn\u011b jako motor auta. Pokud nem\u00e1 palivo, tak se zkr\u00e1tka nepohne. Ani do auta v\u0161ak nem\u016f\u017eete natankovat cokoliv. Stejn\u011b je to i s va\u0161\u00edm palivem na tr\u00e9nink, kter\u00e9 by m\u011blo v tomto p\u0159\u00edpad\u011b poch\u00e1zet <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ze zdrav\u00e9 stravy<\/a>. Ta va\u0161emu t\u011blu p\u0159inese dostatek energie, vitam\u00edn\u016f, miner\u00e1ln\u00edch a dal\u0161\u00edch biologicky aktivn\u00edch l\u00e1tek pro optim\u00e1ln\u00ed fungov\u00e1n\u00ed organismu. V procesu budov\u00e1n\u00ed sval\u016f byste tak <strong>m\u011bli myslet na dostate\u010dn\u00fd p\u0159\u00edjem v\u0161ech z\u00e1kladn\u00edch makro\u017eivin, tedy b\u00edlkovin, sacharid\u016f a tuk\u016f.<\/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-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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg\" alt=\"Vyu\u017eijte dostatek energie ukryt\u00e9 ve zdrav\u00e9 strav\u011b\" class=\"wp-image-307132\" title=\"Vyu\u017eijte dostatek energie ukryt\u00e9 ve zdrav\u00e9 strav\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1403.jpg 1350w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Konkr\u00e9tn\u00ed mno\u017estv\u00ed z\u00e1vis\u00ed na n\u011bkolika faktorech. Pr\u016fm\u011brn\u00e9 hodnoty pro r\u016fst sval\u016f jsou <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u2013\u20605]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>B\u00edlkoviny:<\/strong> 10\u2013\u206035 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu (cca 1,4\u2013\u20602 g \/ kg TH)<\/li><li><strong>Sacharidy:<\/strong> 45\u2013\u206060 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu (cca 4\u2013\u20607 g \/ kg TH)<\/li><li><strong>Tuky:<\/strong> 20\u2013\u206030 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu (cca 0,5\u2013\u20601,5 g \/ kg TH)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro r\u016fst sval\u016f byste prost\u011b m\u011bli <strong>j\u00edst v\u00edce ne\u017e dosud.<\/strong> Konkr\u00e9tn\u011b jde zhruba<strong> o 10 a\u017e 20 %<\/strong> nad r\u00e1mec va\u0161eho udr\u017eovac\u00edho p\u0159\u00edjmu, kter\u00fd dr\u017e\u00ed va\u0161i hmotnost na stabiln\u00ed \u00farovni. Pokud si tento n\u00e1r\u016fst v podob\u011b procent p\u0159em\u011bn\u00edme na kalorie, \u0161lo by o zhruba 250 kcal. Samoz\u0159ejm\u011b, tato hodnota kcal je individu\u00e1ln\u00ed a je mo\u017en\u00e9, \u017ee budete pot\u0159ebovat v\u00edce. Ov\u011b\u0159it si to je pom\u011brn\u011b jednoduch\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejprve byste se m\u011bli <strong>odv\u00e1\u017eit a zm\u011b\u0159it sv\u00e9 t\u011blesn\u00e9 partie,<\/strong> kter\u00e9 chcete m\u00edt v merku (nap\u0159. obvod pasu, b\u0159icho, boky \u010di hrudn\u00edk). Pak si zkuste ke sv\u00e9 strav\u011b p\u0159idat zm\u00edn\u011bn\u00fdch 250 kcal a tento p\u0159\u00edjem nav\u00edc udr\u017eujte asi 2 t\u00fddny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po nich proces v\u00e1\u017een\u00ed a m\u011b\u0159en\u00ed opakujte znovu.\nPokud se v\u00e1ha pohnula nebo vn\u00edm\u00e1te zm\u011bny na sledovan\u00fdch parti\u00edch, jste na dobr\u00e9 cest\u011b a v kalorick\u00e9m p\u0159ebytku nab\u00edr\u00e1te kvalitn\u00ed hmotu.<\/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<p>V p\u0159\u00edpad\u011b, \u017ee jste st\u00e1le na stejn\u00e9 hodnot\u011b, zkuste p\u0159idat dal\u0161\u00edch 250 kcal. B\u011bhem tohoto p\u0159id\u00e1v\u00e1n\u00ed je d\u016fle\u017eit\u00e9, aby <strong>kalorick\u00fd p\u0159ebytek nebyl p\u0159\u00edli\u0161 velk\u00fd,<\/strong> proto\u017ee by mohl zp\u016fsobit zbyte\u010dn\u011b vysok\u00e9 p\u0159ib\u00edr\u00e1n\u00ed tuku. Plat\u00ed zde tedy star\u00e9 zn\u00e1m\u00e9 &#8211; pomalu d\u00e1l dojde\u0161. <span class=\"tadv-color\" style=\"color: #ff6600\">[2, 21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vypo\u010d\u00edtat konkr\u00e9tn\u00ed hodnoty pro va\u0161e c\u00edle v\u00e1m pom\u016f\u017ee tak\u00e9 na\u0161e <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin<\/strong><\/a><strong>. <\/strong>V\u00fdsledky je v\u0161ak pot\u0159eba br\u00e1t hlavn\u011b jako startovac\u00ed \u010d\u00e1ru, od kter\u00e9 se m\u016f\u017eete odrazit. Nemus\u00ed toti\u017e odr\u00e1\u017eet va\u0161i aktu\u00e1ln\u00ed a p\u0159esnou pot\u0159ebu energie a \u017eivin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta <strong>z\u00e1vis\u00ed na cel\u00e9 \u0159ad\u011b \u00fadaj\u016f a parametr\u016f,<\/strong> kter\u00e9 kalkula\u010dky a vzorce nedok\u00e1\u017eou zohlednit. Ka\u017ed\u00fd \u010dlov\u011bk m\u00e1 m\u00edrn\u011b odli\u0161nou genetickou v\u00fdbavu, hormon\u00e1ln\u00ed prost\u0159ed\u00ed, rychlost metabolismu a podobn\u011b. Proto se <strong>sna\u017ete hlavn\u011b poslouchat sv\u00e9 t\u011blo.<\/strong> Za ide\u00e1ln\u00edch okolnost\u00ed tak podpo\u0159\u00edte sv\u016fj v\u00fdkon b\u011bhem jak\u00e9koliv fyzick\u00e9 aktivity. Krom\u011b toho zlep\u0161\u00edte i svou postavu, <strong>naberete v\u00edce svalov\u00e9 hmoty.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u2013\u20602]<\/span><\/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=\"2_Optimalne_si_rozlozte_svou_stravu_behem_dne\"><\/span>2. Optim\u00e1ln\u011b si rozlo\u017ete svou stravu b\u011bhem dne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chcete budovat svaly, ale mno\u017estv\u00ed va\u0161eho j\u00eddla denn\u011b se\u010dtete na dvou prstech? Toto opravdu nen\u00ed optim\u00e1ln\u00ed. Pro napln\u011bn\u00ed sv\u00e9ho c\u00edle <strong>pot\u0159ebujete sn\u00edst mnohem v\u011bt\u0161\u00ed mno\u017estv\u00ed energie, <\/strong>kter\u00e9 by m\u011blo b\u00fdt rozumn\u011b rozlo\u017eeno. To jste si u\u017e spo\u010d\u00edtali v p\u0159edchoz\u00edm bod\u011b. Jak s n\u00edm tedy nalo\u017eit? Jde o to, \u017ee kdy\u017e p\u0159ij\u00edm\u00e1te m\u00e1lo j\u00eddla \/ energie, b\u00edlkovin a jste hladov\u00ed, ve va\u0161em organismu <strong>doch\u00e1z\u00ed ke sn\u00ed\u017een\u00ed tvorby nov\u00fdch svalov\u00fdch b\u00edlkovin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento proces postupuje a\u017e do momentu, kdy p\u0159ed tvorbou nov\u00fdch (anabolismem) bude p\u0159evl\u00e1dat kr\u00e1tkodob\u00fd rozpad b\u00edlkovin (katabolismus). Tvorba a rozpad svalov\u00fdch b\u00edlkovin je p\u0159irozen\u00fd kolob\u011bh, jeho\u017e dlouhodob\u00fdm v\u00fdsledkem je bu\u010f <strong>n\u00e1r\u016fst, nebo \u00fabytek svalov\u00e9 hmoty.<\/strong> Aby va\u0161e anabolick\u00e9 reakce byly v\u011bt\u0161\u00ed a do\u0161lo tak k n\u00e1r\u016fstu sval\u016f, je pot\u0159eba, aby anabolismus p\u0159evl\u00e1dal nad katabolismem. Toho dos\u00e1hnete zv\u00fd\u0161en\u00fdm p\u0159\u00edjmem energie a b\u00edlkovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I proto se obecn\u011b jako vhodn\u011bj\u0161\u00ed jev\u00ed to, \u017ee budete j\u00edst <strong>v\u00edcekr\u00e1t denn\u011b podle toho, jak v\u00e1m to vyhovuje.<\/strong> Velmi popul\u00e1rn\u00ed jsou nutri\u010dn\u00ed pl\u00e1ny, kter\u00e9 obsahuj\u00ed <strong>p\u011bt a\u017e \u0161est vyv\u00e1\u017een\u00fdch j\u00eddel na ka\u017ed\u00fd den.<\/strong> Pro r\u016fst sval\u016f je tedy z dlouhodob\u00e9ho hlediska o n\u011bco lep\u0161\u00ed vysokofrekven\u010dn\u00ed stravov\u00e1n\u00ed. Odrazit se tedy m\u016f\u017eete od zm\u00edn\u011bn\u00fdch 5 \u2013 \u20606 j\u00eddel denn\u011b a sna\u017ete se<strong> j\u00edst ka\u017ed\u00e9 3 a\u017e 4 hodiny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u0161ak stravujete n\u011bjak\u00fdm jin\u00fdm, \u0159ekn\u011bme n\u00edzkofrekven\u010dn\u00edm stylem, kam pat\u0159\u00ed popul\u00e1rn\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed (intermittent fasting)<\/a> ujist\u011bte se, \u017ee za den p\u0159ij\u00edm\u00e1te dostatek energie. Samoz\u0159ejm\u011b, st\u00e1le poslouchejte sv\u00e9 t\u011blo a sledujte, zda m\u00e1te dostatek energie a nec\u00edt\u00edte se unaven\u00ed po velk\u00fdch j\u00eddlech. S frekvenc\u00ed si st\u00e1le hrajte, dokud nenajdete takovou, kter\u00e1 je pro v\u00e1s jako stvo\u0159en\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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=\"4000,6404,59914,59932,60658\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dbejte_na_dostatecny_prijem_bilkovin\"><\/span>3. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O tom, \u017ee <strong>b\u00edlkoviny jsou z\u00e1kladn\u00ed jednotkou pro r\u016fst a udr\u017eov\u00e1n\u00ed sval\u016f<\/strong> se u\u017e snad ani nemus\u00edme bavit. Maj\u00ed tak\u00e9 nejv\u011bt\u0161\u00ed schopnost stimulovat synt\u00e9zu svalov\u00fdch b\u00edlkovin (Muscle Protein Synthesis). MPS je proces, p\u0159i kter\u00e9m doch\u00e1z\u00ed k tvorb\u011b \/ obnov\u011b \/ r\u016fstu svalov\u00fdch b\u00edlkovin. Funguje jako t\u00e9m\u011b\u0159 nekon\u010d\u00edc\u00ed kolob\u011bh a je reakc\u00ed na n\u00e1\u0161 tr\u00e9nink \u010di stravu. Aby prob\u00edhala spr\u00e1vn\u011b, kl\u00ed\u010dov\u00fd je v tomto p\u0159\u00edpad\u011b <strong>dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin.<\/strong> Ten se odv\u00edj\u00ed od r\u016fzn\u00fdch faktor\u016f jako v\u011bk, hmotnost c\u00edl \u010di \u00farove\u0148 va\u0161\u00ed fyzick\u00e9 aktivity. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u2013\u20609]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro r\u016fst a udr\u017eov\u00e1n\u00ed sval\u016f je pot\u0159eba udr\u017eet pozitivn\u00ed bilanci svalov\u00fdch b\u00edlkovin. Za obecn\u00e9 doporu\u010den\u00ed pro silov\u00e9 sportovce je v tomto pova\u017eov\u00e1n <strong>p\u0159\u00edjem na \u00farovni 1,4\u20132 gramy b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti (kg TH).<\/strong> Ten by m\u011bl sta\u010dit v\u011bt\u0161in\u011b lid\u00ed, kte\u0159\u00ed cvi\u010d\u00ed. Toto doporu\u010den\u00ed je \u010dasto roz\u0161\u00ed\u0159eno i na <strong>1,6\u2013\u20602,2 g \/ kg TH.<\/strong> Studie v\u0161ak zmi\u0148uj\u00ed i interval<strong> 1,6\u2013\u20602,4 g \/ kg TH<\/strong>, kter\u00fd se jev\u00ed jako <strong>nejvhodn\u011bj\u0161\u00ed pro maxim\u00e1ln\u00ed podporu r\u016fstu sval\u016f.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro lep\u0161\u00ed pochopen\u00ed si p\u0159\u00edjem b\u00edlkovin vyzna\u010d\u00edme tak\u00e9 v tabulce, kde pou\u017eijeme interval pro maxim\u00e1ln\u00ed podporu sval\u016f, tedy 1,6\u2013\u20602,4 g \/ kg TH.<\/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 is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Va\u0161e hmotnost<\/th><th class=\"has-text-align-center\" data-align=\"center\">Nejni\u017e\u0161\u00ed d\u00e1vka (1,6 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Nejvy\u0161\u0161\u00ed d\u00e1vka (2,4 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">60 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">104 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">156 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">75 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">192 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">204 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">90 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">216 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">95 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">152 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">100 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nezapominejte_na_vyzivu_v_okoli_treninku\"><\/span>4. Nezapom\u00ednejte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ninku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pamatujete si na dostatek energie, kter\u00fd jsme zm\u00ednili v prvn\u00edm bod\u011b? P\u0159ed tr\u00e9ninkem a po n\u011bm je tento fakt obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00fd. Va\u0161e p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo toti\u017e rozhoduje o tom, zda <strong>budete m\u00edt b\u011bhem cvi\u010den\u00ed dostatek energie<\/strong> a vyu\u017eijete maxim\u00e1ln\u00ed potenci\u00e1l ka\u017ed\u00e9ho tr\u00e9ninku. <strong>Kl\u00ed\u010dov\u00e9 b\u00fdv\u00e1 tak\u00e9 na\u010dasov\u00e1n\u00ed.<\/strong> Pokud se naj\u00edte p\u0159\u00edli\u0161 brzy, p\u0159ijat\u00e1 energie v\u00e1m u\u017e na tr\u00e9nink nemus\u00ed sta\u010dit. A naopak v p\u0159\u00edpad\u011b, \u017ee si va\u0161e j\u00eddlo d\u00e1te p\u0159\u00edli\u0161 pozd\u011b, na tr\u00e9ninku se m\u016f\u017eete c\u00edtit unaven\u00ed a pln\u00ed, jeliko\u017e v\u00e1\u0161 organismus zam\u011bstn\u00e1v\u00e1 tr\u00e1ven\u00ed. Ve v\u00fdsledku tak cvi\u010den\u00ed nemus\u00ed b\u00fdt zrovna nejp\u0159\u00edjemn\u011bj\u0161\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg\" alt=\"Nezapom\u00ednejte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ninku\" class=\"wp-image-307169\" title=\"Nezapom\u00ednejte na v\u00fd\u017eivu v okol\u00ed tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>V\u011bt\u0161in\u011b lid\u00ed vyhovuje konzumovat<strong> v\u011bt\u0161\u00ed j\u00eddlo s obsahem v\u0161ech makronutrient\u016f zhruba 2\u20133 hodiny p\u0159ed tr\u00e9ninkem. <\/strong>To se d\u00e1 doplnit tak\u00e9 o men\u0161\u00ed snack pro dostatek energie a b\u00edlkovin. M\u016f\u017ee to b\u00fdt nap\u0159\u00edklad <strong>ban\u00e1n nebo<\/strong> <a href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinov\u00e1 ty\u010dinka<\/strong><\/a><strong>, asi hodinku p\u0159ed tr\u00e9ninkem.<\/strong> Plat\u00ed, \u017ee \u010d\u00edm bl\u00ed\u017ee k tr\u00e9ninku, t\u00edm by m\u011bl b\u00fdt v\u00e1\u0161 snack sn\u00e1ze straviteln\u00fd. To nap\u0159\u00edklad spl\u0148uje tekut\u00e1 v\u00fd\u017eiva, kter\u00e1 se velmi rychle tr\u00e1v\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro efektivn\u00ed dobit\u00ed energie tak pohodln\u011b m\u016f\u017eete vyu\u017e\u00edt nap\u0159. instantn\u00ed sm\u011bs <\/strong><a href=\"https:\/\/gymbeam.cz\/fuecarb-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueCarb<\/strong><\/a><strong>.<\/strong> Ka\u017ed\u00fd z n\u00e1s je v\u0161ak v tomto sm\u011bru individu\u00e1ln\u00ed a co vyhovuje va\u0161im kamar\u00e1d\u016fm, to nemus\u00ed v\u00e1m. Z\u00e1vis\u00ed to na metabolismu, velikosti j\u00eddla nebo typu fyzick\u00e9 aktivity. Proto je d\u016fle\u017eit\u00e9 poslouchat sv\u00e9 t\u011blo a podle toho si na\u010dasovat p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo. <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<p>Zapom\u00ednat nesm\u00edme ani na j\u00eddlo po tr\u00e9ninku, d\u00edky kter\u00e9mu <strong>maxim\u00e1ln\u011b podpo\u0159\u00edte r\u016fst sval\u016f.<\/strong> Z\u00e1kladem by m\u011bl b\u00fdt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>protein<\/strong><\/a><strong>, kter\u00fd nastartuje proces regenerace, resp. obnovy svalov\u00fdch vl\u00e1ken po\u0161kozen\u00fdch tr\u00e9ninkem. <\/strong>M\u016f\u017eete ho doplnit tak\u00e9 o jeden \u010di dva kusy ban\u00e1nu nebo ho vym\u011bnit za kvalitn\u00ed komplexn\u00ed sm\u011bs \u017eivin, jako je nap\u0159\u00edklad FueGain.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky tomu z\u00edsk\u00e1te nejen b\u00edlkoviny, ale tak\u00e9 sacharidy pro rychlou obnovu glykogenu a dal\u0161\u00ed kl\u00ed\u010dov\u00e9 mikro\u017eiviny. Potom je vhodn\u00e9 d\u00e1le pokra\u010dovat komplexn\u00edm j\u00eddlem podle va\u0161eho optim\u00e1ln\u00edho energetick\u00e9ho p\u0159\u00edjmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pokud se v\u0161ak k takov\u00e9mu j\u00eddlu dostanete a\u017e za v\u00edce ne\u017e 2 hodiny,<\/strong> je vhodn\u00e9 jako sv\u016fj potr\u00e9ninkov\u00fd \u0161ejk zkombinovat nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/protein-kasein-micellar-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">micel\u00e1rn\u00ed kasein<\/a> a syrov\u00e1tkov\u00fd protein. P\u0159\u00edpadn\u011b vyu\u017e\u00edt ji\u017e zmi\u0148ovan\u00fd <a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueGain<\/strong><\/a><strong>.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vyuzijte_doplnky_stravy\"><\/span>5. Vyu\u017eijte dopl\u0148ky stravy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00e1v\u011b dopl\u0148ky stravy jsou jedn\u00edm z prost\u0159edk\u016f, kter\u00e9 v\u00e1m pomohou z va\u0161ich tr\u00e9nink\u016f vyt\u011b\u017eit maximum. N\u00ed\u017ee v\u00e1m p\u0159edstav\u00edme t\u0159i z\u00e1kladn\u00ed suplementy, kter\u00e9 podpo\u0159\u00ed va\u0161i snahu p\u0159i budov\u00e1n\u00ed svalov\u00e9 hmoty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Gainery a all in one sm\u011bsi<\/h3>\n\n\n\n<p>Pro r\u016fst sval\u016f mus\u00edte p\u0159ijmout v\u00edce energie, ne\u017e dok\u00e1\u017eete sp\u00e1lit (asi o 10 a\u017e 20 %). Pot\u0159ebn\u00fd kalorick\u00fd nadbytek z\u00edsk\u00e1te samoz\u0159ejm\u011b ze stravy. N\u011bkdy to ov\u0161em nen\u00ed jednoduch\u00e9, a to i p\u0159esto, \u017ee se sna\u017e\u00edte. Sv\u00e9 o tom v\u011bd\u00ed zejm\u00e9na lid\u00e9, kte\u0159\u00ed maj\u00ed probl\u00e9m p\u0159ibrat i deko sval\u016f. Nav\u00edc ne ka\u017ed\u00fd den m\u00e1te dostatek \u010dasu na to, abyste si dop\u0159\u00e1li v\u00fd\u017eivn\u00fd ob\u011bd \u010di ve\u010de\u0159i.<\/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 mohou nastat i dny, kdy m\u00e1te vysok\u00fd energetick\u00fd v\u00fddej, kter\u00fd nezvl\u00e1dnete pokr\u00fdt tuhou stravou. S t\u00edm v\u00e1m m\u016f\u017ee pomoci <a href=\"https:\/\/gymbeam.cz\/gainery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gainer<\/strong><\/a><strong> nebo <\/strong><a href=\"https:\/\/gymbeam.cz\/all-in-one\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvalitn\u00ed all-in-one sm\u011bs<\/strong><\/a><strong>.<\/strong> Dok\u00e1\u017ee <strong>pokr\u00fdt energetick\u00e9 po\u017eadavky fyzicky n\u00e1ro\u010dn\u00e9ho tr\u00e9ninku. <\/strong>Je <strong>bohat\u00fd hlavn\u011b na sacharidy,<\/strong> kter\u00e9 funguj\u00ed jako palivo a ovliv\u0148uj\u00ed tak\u00e9 aktivitu inzul\u00ednu, tzv. anabolick\u00e9ho hormonu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druhou ingredienc\u00ed kvalitn\u00edho gaineru b\u00fdvaj\u00ed <strong>b\u00edlkoviny d\u016fle\u017eit\u00e9 pro r\u016fst a udr\u017een\u00ed sval\u016f.<\/strong> Mohou obsahovat i dal\u0161\u00ed slo\u017eky jako vitam\u00edny, tr\u00e1vic\u00ed enzymy a podobn\u011b. Typick\u00e1 <strong>porce gaineru m\u00e1 zhruba 500 kcal<\/strong> a jeho d\u00e1vkov\u00e1n\u00ed si m\u016f\u017eete upravovat podle sv\u00fdch pot\u0159eb. Ve v\u00fdsledku tak gainery p\u0159edstavuj\u00ed velmi pohodln\u00fd a snadn\u00fd zp\u016fsob, jak t\u011blu dodat v\u00edce kalori\u00ed v podob\u011b pot\u0159ebn\u00fdch \u017eivin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Druhou mo\u017enost\u00ed je kvalitn\u00ed all-in-one sm\u011bs,<\/strong> tedy komplexn\u00ed zdroj \u017eivin a mikro\u017eivin. Gainer a all-in-one sm\u011bsi m\u016f\u017eete u\u017e\u00edvat po tr\u00e9ninku nebo kdykoliv b\u011bhem dne jako n\u00e1hradu j\u00eddla v p\u0159\u00edpad\u011b, \u017ee zrovna nest\u00edh\u00e1te. V\u017edy se \u0159i\u010fte pokyny uveden\u00fdmi na obalu produktu v sekci d\u00e1vkov\u00e1n\u00ed. <span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span> <\/p>\n\n\n\n<p>S v\u00fdb\u011brem gaineru v\u00e1m porad\u00ed detailn\u011b zpracovan\u00fd \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-gainer-pro-rust-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Jak vybrat nejlep\u0161\u00ed gainer pro r\u016fst sval\u016f?<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Protein<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein<\/strong><\/a><strong> je pova\u017eov\u00e1n za kr\u00e1le dopl\u0148k\u016f, <\/strong>kter\u00e9ho asi nen\u00ed pot\u0159eba zdlouhav\u011b p\u0159edstavovat. Jeho prioritn\u00edm \u00fakolem je, aby v\u00e1m<strong> poskytl rychlou d\u00e1vku kvalitn\u00edch b\u00edlkovin, kter\u00e9 jsou pot\u0159eba pro r\u016fst a udr\u017eov\u00e1n\u00ed sval\u016f. <\/strong>M\u016f\u017eete ho konzumovat kdykoliv b\u011bhem dne a krom\u011b klasick\u00e9ho \u0161ejku se d\u00e1 vyu\u017e\u00edt i b\u011bhem pe\u010den\u00ed \u010di v r\u016fzn\u00fdch <a href=\"https:\/\/gymbeam.cz\/blog\/recepty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness receptech<\/a>.<\/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.sk\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1124x749.jpg\" alt=\"Protein je pova\u017eov\u00e1n za kr\u00e1le dopl\u0148k\u016f\" class=\"wp-image-307183\" width=\"843\" height=\"562\" title=\"Protein je pova\u017eov\u00e1n za kr\u00e1le dopl\u0148k\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1634105868032-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Jeho hlavn\u00ed v\u00fdhodou je podobn\u011b jako v p\u0159\u00edpad\u011b gaineru jednoduch\u00e1 a pohodln\u00e1 konzumace. V nab\u00eddce m\u016f\u017eete naj\u00edt r\u016fzn\u00e9 druhy z r\u016fzn\u00fdch zdroj\u016f, kter\u00e9 maj\u00ed m\u00edrn\u011b odli\u0161n\u00e9 vlastnosti. Jedna <strong>typick\u00e1 d\u00e1vka proteinu obsahuje zhruba 20 \u2013 27 g b\u00edlkovin.<\/strong> Protein si m\u016f\u017eete vychutnat <strong>po tr\u00e9ninku nebo kdykoliv b\u011bhem dne,<\/strong> kdy\u017e pot\u0159ebujete doplnit d\u00e1vku kvalitn\u00edch b\u00edlkovin. S v\u00fdb\u011brem proteinu v\u00e1m porad\u00ed n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jaky-protein-si-vybrat-syrovatkovy-koncentrat-izolat-nebo-hydrolyzat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Jak\u00fd protein si vybrat? Syrov\u00e1tkov\u00fd koncentr\u00e1t, izol\u00e1t nebo hydrolyz\u00e1t?<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Kreatin<\/h3>\n\n\n\n<p>K velmi zn\u00e1m\u00fdm a obl\u00edben\u00fdm dopl\u0148k\u016fm pat\u0159\u00ed tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a>. Jeho prioritn\u00edm \u00fakolem je <strong>pomoci sval\u016fm produkovat energii pot\u0159ebnou pro n\u00e1ro\u010dn\u00fd tr\u00e9nink.<\/strong> A\u0165 u\u017e jde o zved\u00e1n\u00ed t\u011b\u017ek\u00fdch vah nebo vysoce intenzivn\u00ed cvi\u010den\u00ed. D\u00edky tomu m\u016f\u017ee p\u0159isp\u011bt k r\u016fstu svalov\u00e9 hmoty. Kreatin m\u00e1 n\u011bkolik forem, kter\u00e9 se<strong> li\u0161\u00ed slo\u017een\u00edm a jejich rozpustnost\u00ed.<\/strong> Mezi nejv\u00edce studovan\u00e9 pat\u0159\u00ed <a href=\"https:\/\/gymbeam.cz\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>monohydr\u00e1t<\/strong><\/a><strong>, kter\u00fd je z\u00e1rove\u0148 pova\u017eov\u00e1n za nej\u00fa\u010dinn\u011bj\u0161\u00ed. <\/strong>Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed kreatinu je<strong> 3 \u2013 \u20605 g <\/strong>denn\u011b v dlouhodob\u00e9m horizontu bez nutnosti p\u0159est\u00e1vky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud tento dopln\u011bk zva\u017eujete vyzkou\u0161et, ur\u010dit\u011b nevynechte n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Jak vybrat&nbsp;nejlep\u0161\u00ed&nbsp;kreatin?<\/b><\/a><\/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=\"6_Dodrzujte_svuj_treninkovy_system\"><\/span>6. Dodr\u017eujte sv\u016fj tr\u00e9ninkov\u00fd syst\u00e9m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zde maj\u00ed lid\u00e9 v\u011bt\u0161inou tendenci spadat do extr\u00e9m\u016f. Bu\u010f chod\u00ed do gymu 2kr\u00e1t t\u00fddn\u011b a \u010dekaj\u00ed svaly jako m\u00e1 Thor, nebo jsou a\u017e p\u0159\u00edli\u0161 p\u0159emotivovan\u00ed a v posilovn\u011b tr\u00e1v\u00ed hodiny ka\u017ed\u00fd den. Ani jedno z toho nen\u00ed dobr\u00e9. Jako ide\u00e1ln\u00ed \u0159e\u0161en\u00ed se podle studi\u00ed <strong>ukazuje tr\u00e9nink 3 a\u017e 5kr\u00e1t t\u00fddn\u011b, kter\u00fd p\u0159in\u00e1\u0161\u00ed nejlep\u0161\u00ed v\u00fdsledky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1\u0161 tr\u00e9nink pl\u00e1nujte jako neodkladnou sch\u016fzku. Samoz\u0159ejm\u011b, d\u016fle\u017eit\u00e9 jsou i va\u0161e \u010dasov\u00e9 mo\u017enosti, a pokud v\u00e1m vyhovuje tr\u00e9novat ,,pouze&#8221; t\u0159ikr\u00e1t t\u00fddn\u011b, rozhodn\u011b t\u00edm nic nezkaz\u00edte. Ide\u00e1ln\u00ed je <strong>kombinovat velk\u00e9 a mal\u00e9 svalov\u00e9 partie<\/strong> a ka\u017edou partii procvi\u010dit zhruba jednou za cca 3 dny. Pokud se rozhodnete pro fullbody tr\u00e9nink, m\u016f\u017eete si ho d\u00e1t nap\u0159\u00edklad v pond\u011bl\u00ed, ve st\u0159edu a v p\u00e1tek. V p\u0159\u00edpad\u011b, \u017ee si tr\u00e9ninky rozd\u011bl\u00edte podle svalov\u00fdch parti\u00ed, st\u0159\u00eddejte ka\u017ed\u00fd t\u00fdden 2 tr\u00e9ninky vrchn\u00ed \u010d\u00e1sti a 1 tr\u00e9nink spodku. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1124x750.jpg\" alt=\"Dodr\u017eujte sv\u016fj tr\u00e9ninkov\u00fd syst\u00e9m\" class=\"wp-image-307207\" width=\"843\" height=\"563\" title=\"Dodr\u017eujte sv\u016fj tr\u00e9ninkov\u00fd syst\u00e9m\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Volba tr\u00e9ninkov\u00e9ho pl\u00e1nu je ov\u0161em na v\u00e1s, proto\u017ee ka\u017ed\u00e9mu vyhovuje n\u011bco jin\u00e9ho. Pokud v\u00e1s tato problematika zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Jak si sestavit&nbsp;kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ninky, nej\u010dast\u011bj\u0161\u00ed chyby.<\/b><\/a><\/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=\"7_Svuj_trenink_stavte_na_komplexnich_cvicich\"><\/span>7. Sv\u016fj tr\u00e9nink stavte na komplexn\u00edch cvic\u00edch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve va\u0161em tr\u00e9ninkov\u00e9m pl\u00e1nu by nem\u011bly chyb\u011bt ani <strong>komplexn\u00ed v\u00edcekloubov\u00e9 cviky.<\/strong> Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad <strong>d\u0159ep, benchpress nebo mrtv\u00fd tah.<\/strong> Jejich spr\u00e1vn\u00e9 proveden\u00ed zahrnuje<strong> pr\u00e1ci v\u00edce kloub\u016f.<\/strong> Nap\u0159\u00edklad b\u011bhem d\u0159epov\u00e1n\u00ed jde o kolena, kotn\u00edky a bedra (boky). Mezi dal\u0161\u00ed komplexn\u00ed cviky pat\u0159\u00ed tak\u00e9 v\u00fdpady, zdvihy, kliky \u010di step-upy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010c\u00edm v\u00edce kloub\u016f najednou b\u011bhem tr\u00e9ninku rozpohybujete, <strong>t\u00edm v\u00edce sval\u016f zapojujete.<\/strong> D\u00edky tomu dok\u00e1\u017eete pomoc\u00ed p\u00e1r cvik\u016f <strong>procvi\u010dit t\u00e9m\u011b\u0159 cel\u00e9 t\u011blo a vyu\u017e\u00edt tr\u00e9nink pro celkov\u00fd rozvoj funk\u010dn\u00ed s\u00edly \u010di r\u016fst sval\u016f.<\/strong> Jedn\u00e1 se tak o efektivn\u011bj\u0161\u00ed a komplexn\u011bj\u0161\u00ed p\u0159\u00edstup k tr\u00e9ninku v porovn\u00e1n\u00ed se cvi\u010den\u00edm, kter\u00e9 sest\u00e1v\u00e1 z izolovan\u00fdch cvik\u016f na partii. Zmi\u0148ovan\u00e9 komplexn\u00ed cviky se sna\u017ete ve sv\u00e9m tr\u00e9ninkov\u00e9m pl\u00e1nu zkombinovat s n\u011bkolika dal\u0161\u00edmi cviky na konkr\u00e9tn\u00ed partii. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Spravne_si_stanovte_zatez_a_pocet_opakovani_v_serii\"><\/span>8. Spr\u00e1vn\u011b si stanovte z\u00e1t\u011b\u017e a po\u010det opakov\u00e1n\u00ed v s\u00e9rii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod zkratkou 1RM se skr\u00fdv\u00e1 <strong>maxim\u00e1ln\u00ed z\u00e1t\u011b\u017e, kterou jste jednou schopni zvednout technicky spr\u00e1vn\u011b.<\/strong> P\u0159i silov\u00e9m tr\u00e9ninku by va\u0161e z\u00e1t\u011b\u017e na \u010dince m\u011bla b\u00fdt na \u00farovni n\u011bkde mezi 60 a\u017e 85 %. Pro maxim\u00e1ln\u00ed svalovou hypertrofii je tak\u00e9 pot\u0159eba stanovit alespo\u0148 p\u0159ibli\u017en\u011b i po\u010det opakov\u00e1n\u00ed. Zde se m\u016f\u017eete odrazit od zhruba <strong>4\u2013\u206012 opakov\u00e1n\u00ed v s\u00e9rii p\u0159i 60\u2013\u206085 % 1RM.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e u\u017e zn\u00e1te svou hodnotu 1RM, dok\u00e1\u017eete si stanovit adekv\u00e1tn\u00ed z\u00e1t\u011b\u017e, d\u00edky kter\u00e9 maximalizujete efektivitu ka\u017ed\u00e9ho tr\u00e9ninku. Pokud je va\u0161e maxim\u00e1lka na benchpress nap\u0159\u00edklad 100 kg, tak byste m\u011bli cvi\u010dit v rozmez\u00ed 60\u201385 kg s po\u010dtem opakov\u00e1n\u00ed bl\u00edzko svalov\u00e9ho selh\u00e1n\u00ed. Va\u0161i hodnotu <strong>1RM<\/strong> m\u016f\u017eete zjistit tak, \u017ee zkr\u00e1tka <strong>vyzkou\u0161\u00edte v\u00e1hy<\/strong> a sami usoud\u00edte, zda jste s nimi schopni cvi\u010dit technicky spr\u00e1vn\u011b. Ide\u00e1ln\u011b v\u0161ak sv\u00e9 pokusy o maxim\u00e1lku absolvujte v p\u0159\u00edtomnosti sparinga. Ten v\u00e1m \u0159ekne objektivn\u011bji, zda je va\u0161e technika korektn\u00ed nebo se s danou v\u00e1hou pasujete a\u017e p\u0159\u00edli\u0161.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V\u00fdpo\u010det va\u0161\u00ed p\u0159ibli\u017en\u00e9 1RM<\/h3>\n\n\n\n<p>Na internetu \u010di v knih\u00e1ch m\u016f\u017eete naj\u00edt i n\u011bkolik verz\u00ed vzorce, kter\u00fd v\u00e1m pom\u016f\u017ee ur\u010dit p\u0159ibli\u017enou 1RM. Pro p\u0159\u00edklad uv\u00e1d\u00edme jednu z mo\u017enost\u00ed, kter\u00e1 vypad\u00e1 n\u00e1sledovn\u011b:<\/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-center\"><strong>v\u00e1ha x opakov\u00e1n\u00ed x 0,0333 + v\u00e1ha = odhadovan\u00e1 1RM<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad, pokud obvykle cvi\u010d\u00edte d\u0159ep s v\u00e1hou 100 kg, se kterou jste schopni zacvi\u010dit 10 opakov\u00e1n\u00ed, v\u00fdpo\u010det va\u0161\u00ed 1RM bude vypadat takto <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span>:<\/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-center\"><strong>100 x 10 x 0,0333 + 100 = 133 kg<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce jsme se tomuto t\u00e9matu v\u011bnovali v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout nebo nabrat svaly?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vyuzivejte_princip_progresivniho_pretizeni\"><\/span>9. Vyu\u017e\u00edvejte princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011bhem cvi\u010den\u00ed se va\u0161e t\u011blo po ur\u010dit\u00e9 dob\u011b <strong>postupn\u011b p\u0159izp\u016fsob\u00ed z\u00e1t\u011b\u017ei.<\/strong> Pokud v\u00e1\u0161 tr\u00e9nink vypad\u00e1 stejn\u011b ji\u017e n\u011bkolik dlouh\u00fdch m\u011bs\u00edc\u016f, m\u016f\u017ee p\u0159ij\u00edt stagnace. T\u00e9 se lze vyhnout zm\u011bnami v tr\u00e9ninku a vytvo\u0159en\u00edm dostate\u010dn\u011b siln\u00e9ho r\u016fstov\u00e9ho impulsu pro va\u0161e svaly. \u0158e\u0161en\u00edm je <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<\/strong><\/a><strong>, na jeho\u017e z\u00e1klad\u011b postupn\u011b zvy\u0161ujete v\u00e1hu, zkracujete interval odpo\u010dinku mezi s\u00e9riemi, dr\u017e\u00edte svaly del\u0161\u00ed dobu pod nap\u011bt\u00edm (TUT) nebo zvy\u0161ujete po\u010det opakov\u00e1n\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V praxi to m\u016f\u017ee vypadat tak, \u017ee se prost\u011b sna\u017e\u00edte st\u00e1le posouvat sv\u00e9 limity t\u00edm, \u017ee <strong>zv\u00fd\u0161\u00edte po\u010det opakov\u00e1n\u00ed <\/strong>alespo\u0148 o jedno nebo postupn\u011b<strong> zv\u00fd\u0161\u00edte v\u00e1hu na \u010dince. <\/strong>Princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed zkoumaly i r\u016fzn\u00e9 studie. Jedna z roku 2011 pozorovala 83 \u00fa\u010dastn\u00edk\u016f po dobu 12 t\u00fddn\u016f, kte\u0159\u00ed prov\u00e1d\u011bli cvi\u010den\u00ed na pos\u00edlen\u00ed rukou. V\u00fdsledkem tohoto v\u00fdzkumu bylo, \u017ee respektov\u00e1n\u00ed principu <strong>progresivn\u00edho p\u0159et\u00ed\u017een\u00ed v podob\u011b postupn\u00e9ho zvy\u0161ov\u00e1n\u00ed v\u00e1hy a po\u010dtu opakov\u00e1n\u00ed se uk\u00e1zalo jako \u00fa\u010dinn\u00e9 p\u0159i r\u016fstu sval\u016f a zvy\u0161ov\u00e1n\u00ed s\u00edly bicepsu u mu\u017e\u016f i \u017een.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/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=\"10_Myslete_na_regeneraci\"><\/span>10. Myslete na regeneraci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u011bhem opakovan\u00e9ho a intenzivn\u00edho cvi\u010den\u00ed doch\u00e1z\u00ed k <strong>vy\u010derp\u00e1n\u00ed svalov\u00e9ho glykogenu a rozpadu svalov\u00e9 tk\u00e1n\u011b.<\/strong> V\u00fdsledkem je po\u0161kozen\u00fd sval, kter\u00fd se pot\u0159ebuje znovu zcelit, resp. opravit, zes\u00edlit a zv\u011bt\u0161it. Zde do hry vstupuje regenerace, tedy proces, b\u011bhem kter\u00e9ho se mimo jin\u00e9 <strong>obnovuj\u00ed celkov\u00e9 vy\u010derpan\u00e9 s\u00edly organismu i po\u0161kozen\u00e1 svalov\u00e1 vl\u00e1kna.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casto b\u00fdv\u00e1 podce\u0148ov\u00e1na, ale faktem je, \u017ee z\u016fst\u00e1v\u00e1 stejn\u011b d\u016fle\u017eit\u00e1 jako strava i samotn\u00fd tr\u00e9nink. Svaly toti\u017e nerostou b\u011bhem cvi\u010den\u00ed, ale po n\u011bm, tedy v dob\u011b regenerace. Zanedban\u00e1 regenerace m\u016f\u017ee p\u0159isp\u011bt ke zran\u011bn\u00edm, siln\u00e9mu namo\u017een\u00ed sval\u016f a dal\u0161\u00edm nep\u0159\u00edjemn\u00fdm pocit\u016fm p\u0159etr\u00e9nov\u00e1n\u00ed, ale hlavn\u011b <strong>brzdit va\u0161i snahu o maxim\u00e1ln\u00ed r\u016fst sval\u016f.<\/strong> Proto respektujte sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n a nesna\u017ete se tr\u00e9novat v\u00edce, ne\u017e je v n\u011bm ud\u00e1no. Dbejte na kvalitn\u00ed sp\u00e1nek, odpo\u010dinek a zkuste se co nejm\u00e9n\u011b stresovat. <span class=\"tadv-color\" style=\"color: #ff6600\">[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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/image2-1124x750.jpg\" alt=\"Myslete na regeneraci\" class=\"wp-image-307246\" width=\"843\" height=\"563\" title=\"Myslete na regeneraci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image2.jpg 1999w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>V\u00edce jsme se tomuto t\u00e9matu v\u011bnovali v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Nejlep\u0161\u00ed techniky regenerace, zm\u00edrn\u011bn\u00ed namo\u017een\u00fdch sval\u016f a \u00fanavy po tr\u00e9ninku.<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi efektivn\u00ed techniky na podporu tr\u00e9ninku pro r\u016fst sval\u016f pat\u0159\u00ed tak\u00e9 tr\u00e9ninkov\u00e1 f\u00e1ze deload. Je zalo\u017eena na tom, \u017ee b\u011bhem n\u00ed <strong>sn\u00ed\u017e\u00edte tr\u00e9ninkovou z\u00e1t\u011b\u017e t\u0159eba na polovinu.<\/strong> M\u016f\u017eete ji zkusit zapojovat nap\u0159\u00edklad <strong>ka\u017ed\u00fdch 4\u20138 t\u00fddn\u016f.<\/strong> V\u00fdsledkem toho se dok\u00e1\u017ee pln\u011b projevit adaptace, kter\u00e1 m\u00e1 podobu nejen silov\u00e9ho, ale i svalov\u00e9ho r\u016fstu. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/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=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proces nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty vy\u017eaduje sv\u016fj \u010das stejn\u011b jako v\u0161echny v\u011bci, kter\u00e9 v \u017eivot\u011b stoj\u00ed zato. Nezapome\u0148te proto<strong> b\u00fdt trp\u011bliv\u00ed a respektovat z\u00e1kladn\u00ed principy,<\/strong> kter\u00e9 funguj\u00ed. D\u00e1vejte si pozor na <strong>dostatek energie,<\/strong> kter\u00e1 v\u00e1m dod\u00e1 palivo b\u011bhem cvi\u010den\u00ed. Jen tak m\u016f\u017eete maxim\u00e1ln\u011b vyu\u017e\u00edt potenci\u00e1l ka\u017ed\u00e9ho tr\u00e9ninku. Nem\u00e9n\u011b d\u016fle\u017eit\u00fd je <strong>dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, konzistentnost, neust\u00e1l\u00e9 posouv\u00e1n\u00ed, progresivn\u00ed p\u0159et\u00ed\u017een\u00ed a dostatek prostoru pro regeneraci.<\/strong> V\u011b\u0159\u00edme, \u017ee jste ve zm\u00edn\u011bn\u00fdch tipech na\u0161li n\u011bco nov\u00e9ho, co pom\u016f\u017ee posunout va\u0161i snahu na novou \u00farove\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak p\u0159istupujete k budov\u00e1n\u00ed sval\u016f vy? Kter\u00e9 techniky u v\u00e1s zab\u00edraj\u00ed a doporu\u010dili byste je jin\u00fdm? Pokud se v\u00e1m tento \u010dl\u00e1nek l\u00edbil, budeme r\u00e1di za ka\u017ed\u00e9 sd\u00edlen\u00ed. D\u00edky tomu se efektivn\u00ed tipy pro maxim\u00e1ln\u00ed r\u016fst sval\u016f dostanou i mezi va\u0161e zn\u00e1m\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Jak rychle nabrat svaly? Pod\u00edvejte se na na\u0161e efektivn\u00ed tipy, kter\u00e9 v\u00e1m pomohou maximalizovat va\u0161i snahu a z\u00edskat muskulaturn\u00ed postavu.<\/p>\n","protected":false},"author":120,"featured_media":307267,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,7185,7353,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307662","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-rust-svalove-hmoty","10":"tag-strava-cs","11":"tag-trenink","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>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ninkov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak rychle nabrat svaly? 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