{"id":312624,"date":"2021-11-19T10:00:06","date_gmt":"2021-11-19T09:00:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312624"},"modified":"2023-12-01T08:47:00","modified_gmt":"2023-12-01T07:47:00","slug":"ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/","title":{"rendered":"Ako zlep\u0161i\u0165 a udr\u017ea\u0165 koncentr\u00e1ciu pri pr\u00e1ci aj u\u010den\u00ed?"},"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\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#11_tipov_ktore_pomozu_zlepsit_sustredenost_a_zbavit_sa_mozgovej_hmly\" title=\"11 tipov, ktor\u00e9 pom\u00f4\u017eu zlep\u0161i\u0165 s\u00fastredenos\u0165 a zbavi\u0165 sa mozgovej hmly\">11 tipov, ktor\u00e9 pom\u00f4\u017eu zlep\u0161i\u0165 s\u00fastredenos\u0165 a zbavi\u0165 sa mozgovej hmly<\/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\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#1_Berte_ohlad_na_svoj_rezim\" title=\"1. Berte oh\u013ead na svoj re\u017eim\">1. Berte oh\u013ead na svoj re\u017eim<\/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\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#2_Vytvorte_si_pracovne_prostredie_kde_vas_nebude_nic_rozptylovat\" title=\"2. Vytvorte si pracovn\u00e9 prostredie, kde v\u00e1s nebude ni\u010d rozpty\u013eova\u0165\">2. Vytvorte si pracovn\u00e9 prostredie, kde v\u00e1s nebude ni\u010d rozpty\u013eova\u0165<\/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\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#3_Urcite_si_priority_a_vyhnite_sa_multitaskingu\" title=\"3. Ur\u010dite si priority a vyhnite sa multitaskingu\">3. Ur\u010dite si priority a vyhnite sa multitaskingu<\/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\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#4_Vytvorte_si_vlastny_ritual_pred_pracou\" title=\"4. Vytvorte si vlastn\u00fd ritu\u00e1l pred pr\u00e1cou\">4. Vytvorte si vlastn\u00fd ritu\u00e1l pred pr\u00e1cou<\/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\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#5_Robte_si_pravidelne_pauzy\" title=\"5. Robte si pravideln\u00e9 pauzy&nbsp;\">5. Robte si pravideln\u00e9 pauzy&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#6_Dbajte_na_dostatocny_spanok\" title=\"6. Dbajte na dostato\u010dn\u00fd sp\u00e1nok\">6. Dbajte na dostato\u010dn\u00fd sp\u00e1nok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#7_Strava\" title=\"7. Strava\">7. Strava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#8_Pohyb\" title=\"8. Pohyb&nbsp;\">8. Pohyb&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#9_Trenujte_sustredenost\" title=\"9. Tr\u00e9nujte s\u00fastredenos\u0165\">9. Tr\u00e9nujte s\u00fastredenos\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#10_Nootropika\" title=\"10. Nootropika\">10. Nootropika<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#Najlepsie_nootropika_na_zlepsenie_pamati_ucenia_sa_a_sustredenosti\" title=\"Najlep\u0161ie nootropik\u00e1 na zlep\u0161enie pam\u00e4ti, u\u010denia sa a s\u00fastredenosti\">Najlep\u0161ie nootropik\u00e1 na zlep\u0161enie pam\u00e4ti, u\u010denia sa a s\u00fastredenosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#11_Vyhladajte_lekara\" title=\"11. Vyh\u013eadajte lek\u00e1ra\">11. Vyh\u013eadajte lek\u00e1ra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160tudenti pravidelne sadaj\u00fa k u\u010deniu s ve\u013ek\u00fdm pl\u00e1nom, \u010do v\u0161etko za de\u0148 stihn\u00fa. Realita je potom ale bohu\u017eia\u013e \u00faplne in\u00e1. Otvoria pozn\u00e1mky, pre\u010d\u00edtaj\u00fa si prv\u00fa vetu a v tom sa to stane. Namiesto toho, aby hlava vn\u00edmala u\u010divo, <strong>za\u010dn\u00fa my\u0161lienky odbieha\u0165 \u00faplne inam.<\/strong> Po\u010das chv\u00edle tak mozog za\u010dne vy\u0165ahova\u0165 spomienky na letn\u00fa dovolenku, pripravova\u0165 v\u00fdlety na bud\u00faci v\u00edkend alebo zostavova\u0165 nov\u00fd tr\u00e9ningov\u00fd pl\u00e1n. Ve\u013ek\u00e9 pl\u00e1ny na u\u010denie sa tak v priebehu chv\u00edle zosyp\u00fa ako dom\u010dek z kar\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne to samozrejme maj\u00fa aj dospel\u00ed, ktor\u00ed sa potrebuj\u00fa s\u00fastredi\u0165 na d\u00f4le\u017eit\u00fd projekt alebo pripravi\u0165 pracovn\u00fa prezent\u00e1ciu. Aj im bohu\u017eia\u013e my\u0161lienky utekaj\u00fa k pl\u00e1novaniu jed\u00e1lni\u010dka pre rodinu, n\u00e1kupom alebo sa <strong>rovno zdvihn\u00fa a za\u010dn\u00fa upratova\u0165, preto\u017ee sa jednoducho nedok\u00e1\u017eu s\u00fastredi\u0165.<\/strong> Hlava skr\u00e1tka niekedy nespolupracuje a miesto koncentr\u00e1cie je pre \u0148u ove\u013ea jednoduch\u0161ie bezmy\u0161lienkovito pozera\u0165 do pr\u00e1zdna. T\u00fdm sa ale ochudob\u0148ujete o cenn\u00e9 min\u00faty, ktor\u00e9 by ste mohli str\u00e1vi\u0165 ove\u013ea efekt\u00edvnej\u0161ie. V dne\u0161nom \u010dl\u00e1nku si preto predstav\u00edme nieko\u013eko tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu <strong>zlep\u0161i\u0165 s\u00fastredenos\u0165,<\/strong> a t\u00fdm aj celkov\u00fa produktivitu.<\/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=\"11_tipov_ktore_pomozu_zlepsit_sustredenost_a_zbavit_sa_mozgovej_hmly\"><\/span>11 tipov, ktor\u00e9 pom\u00f4\u017eu zlep\u0161i\u0165 s\u00fastredenos\u0165 a zbavi\u0165 sa mozgovej hmly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pocit \u00fanavy, mal\u00e1tnos\u0165 a neschopnos\u0165 s\u00fastredenia sa \u010dasto ozna\u010duje ako tzv. mozgov\u00e1 hmla. T\u00fdchto 11 tipov v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 sa jej zbavi\u0165.&nbsp;<\/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=\"1_Berte_ohlad_na_svoj_rezim\"><\/span>1. Berte oh\u013ead na svoj re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno ste u\u017e niekedy po\u010duli o rozde\u013eovan\u00ed \u013eud\u00ed na <strong>\u0161kovr\u00e1nky a sovy<\/strong> pod\u013ea toho, \u010di rad\u0161ej vst\u00e1vaj\u00fa skoro r\u00e1no alebo rad\u0161ej ponocuj\u00fa. Ak\u00fd re\u017eim je n\u00e1m bli\u017e\u0161\u00ed, do istej miery z\u00e1vis\u00ed na na\u0161ich g\u00e9noch. Rolu v\u0161ak hr\u00e1 taktie\u017e soci\u00e1lny \u017eivot, pracovn\u00e9 povinnosti a \u010fal\u0161ie faktory, ktor\u00e9 n\u00e1s n\u00fatia sa ur\u010dit\u00e9mu re\u017eimu prisp\u00f4sobi\u0165. \u010c\u00edm sme ale <strong>star\u0161\u00ed, t\u00fdm viac tiahneme ku \u0161kovr\u00e1nkom.<\/strong> To obn\u00e1\u0161a skor\u0161ie ve\u010dern\u00e9 zasp\u00e1vanie a skor\u00e9 rann\u00e9 vst\u00e1vanie. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e chcete<strong> maxim\u00e1lne vyu\u017ei\u0165 svoj potenci\u00e1l<\/strong> a m\u00e1te mo\u017enos\u0165 ur\u010di\u0165 si, v ak\u00fa denn\u00fa dobu sa budete venova\u0165 svojim povinnostiam, sk\u00faste zisti\u0165, do ktorej skupiny spad\u00e1te.<\/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\">\n<li><strong>Zasp\u00e1vate o 9 ve\u010der pri telev\u00edzi\u00ed a o 6 r\u00e1no u\u017e nedo\u010dkavo \u010dak\u00e1te<\/strong> v kuchyni, a\u017e sa zobud\u00ed zvy\u0161ok dom\u00e1cnosti a za\u010dnete spolo\u010dne de\u0148? Potom ste jednozna\u010dne <strong>\u0161kovr\u00e1nky .<\/strong><\/li>\n\n\n\n<li><strong>E\u0161te o 11 ve\u010der ste schopn\u00ed rie\u0161i\u0165 n\u00e1ro\u010dn\u00e9 pracovn\u00e9 \u00falohy<\/strong> a potom si minim\u00e1lne hodinu v posteli \u010d\u00edtate, a to v\u0161etko bez zn\u00e1mok \u00fanavy? Potom s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou patr\u00edte medzi <strong>sovy.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre \u0161kovr\u00e1nky bud\u00fa rann\u00e9 a dopolud\u0148aj\u0161ie hodiny<\/strong> dobou, po\u010das ktorej by sa mali sna\u017ei\u0165 pracova\u0165 na naj\u0165a\u017e\u0161\u00edch \u00faloh\u00e1ch. Vtedy pre nich bude prirodzene najjednoduch\u0161ie sa s\u00fastredi\u0165. <strong>Sovy potom bud\u00fa najprodukt\u00edvnej\u0161ie v poobedn\u00fdch hodin\u00e1ch, <\/strong>pr\u00edpadne k ve\u010deru. To potvrdzuj\u00fa aj v\u00fdsledky metaanal\u00fdz, pod\u013ea ktor\u00fdch existuje spojitos\u0165 medzi chronotypom (\u010di ste sova alebo \u0161kovr\u00e1nok) a t\u00fdm, ak\u00fa \u00farove\u0148 kognit\u00edvnych schopnost\u00ed m\u00e1te v ur\u010dit\u00fa denn\u00fa dobu, \u010do m\u00f4\u017ee ovplyvni\u0165 aj akademick\u00e9 v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sna\u017ete sa teda zisti\u0165, do ktorej kateg\u00f3rie spad\u00e1te a <strong>kedy sa v\u0161eobecne dok\u00e1\u017eete lep\u0161ie s\u00fastredi\u0165. <\/strong>Tomu potom prisp\u00f4sobte aj svoj re\u017eim. Ak napr\u00edklad c\u00edtite, \u017ee ste po obede v pr\u00e1ci zrel\u00ed sk\u00f4r na sp\u00e1nok, pl\u00e1nujte si po jedle menej n\u00e1ro\u010dn\u00e9 aktivity, ktor\u00e9 si nevy\u017eaduj\u00fa 100 % s\u00fastredenos\u0165. V\u010faka tomuto sebapoznaniu m\u00f4\u017eete efekt\u00edvne pracova\u0165 po\u010das cel\u00e9ho d\u0148a.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1124x749.jpg\" alt=\"11 tipov, ktor\u00e9 pom\u00f4\u017eu zlep\u0161i\u0165 s\u00fastredenos\u0165 a zbavi\u0165 sa mozgovej hmly\" class=\"wp-image-312014\" style=\"width:843px;height:562px\" title=\"11 tipov, ktor\u00e9 pom\u00f4\u017eu zlep\u0161i\u0165 s\u00fastredenos\u0165 a zbavi\u0165 sa mozgovej hmly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vytvorte_si_pracovne_prostredie_kde_vas_nebude_nic_rozptylovat\"><\/span>2. Vytvorte si pracovn\u00e9 prostredie, kde v\u00e1s nebude ni\u010d rozpty\u013eova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudia, ktor\u00ed maj\u00fa na pracovnom stole chaos, \u010dasto tvrdia, \u017ee im tie hromady vec\u00ed okolo nevadia a nevn\u00edmaj\u00fa ich ako rozpt\u00fdlenie. Veda ale hovor\u00ed opak. V\u00fdskumy toti\u017e potvrdzuj\u00fa, \u017ee <strong>neporiadok s\u0165a\u017euje schopnos\u0165 s\u00fastredi\u0165 sa na jednotliv\u00e9 \u00falohy.<\/strong> Zrak je toti\u017e kv\u00f4li tomu jednoducho zahlten\u00fd vecami, ktor\u00e9 nes\u00favisia s na\u0161ou hlavnou \u00falohou. Pre mozog je n\u00e1sledne n\u00e1ro\u010dnej\u0161ie pride\u013eova\u0165 r\u00f4znym veciam d\u00f4le\u017eitos\u0165, a t\u00fdm efekt\u00edvne pom\u00e1ha\u0165 s plnen\u00edm \u00faloh. <strong>\u010cist\u00fd pracovn\u00fd st\u00f4l naopak zni\u017euje v\u00fdskyt ru\u0161iv\u00fdch elementov,<\/strong> ktor\u00e9 by odv\u00e1dzali na\u0161u pozornos\u0165. V\u010faka tomu sme potom schopn\u00ed<strong> lep\u0161ie sa s\u00fastredi\u0165<\/strong> na konkr\u00e9tnu \u00falohu a pracova\u0165 efekt\u00edvnej\u0161ie. <span style=\"color: #ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako ma\u0165 poriadok na pracovnom stole?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u017edy po pr\u00e1ci venujte<\/strong> <strong>5 min\u00fat tomu, \u017ee si poupratujete v\u0161etko,<\/strong> \u010do m\u00e1te na stole. \u010eal\u0161\u00ed de\u0148 tak pr\u00eddete k \u010dist\u00e9mu pracovn\u00e9mu miestu a m\u00f4\u017eete za\u010da\u0165 svoj produkt\u00edvny de\u0148.<\/li>\n\n\n\n<li><strong>Zaobstarajte si zlo\u017eky,<\/strong> do ktor\u00fdch si zalo\u017e\u00edte d\u00f4le\u017eit\u00e9 papiere. V\u0161etko potom budete ma\u0165 preh\u013eadne poskladan\u00e9. Dokonca sa v\u010faka tomu lep\u0161ie zorientujete vo veciach, ke\u010f v\u00e1m partner alebo kolega v dobrej viere poupratuje pracovn\u00fd st\u00f4l.<\/li>\n\n\n\n<li><strong>Umiestnite si k pracovn\u00e9mu stolu k\u00f4\u0161,<\/strong> kam m\u00f4\u017eete rovno h\u00e1dza\u0165 nepotrebn\u00e9 veci.<\/li>\n\n\n\n<li>V\u0161etko, \u010do m\u00e1te na stole a nepou\u017eili ste nieko\u013eko t\u00fd\u017ed\u0148ov, <strong>schovajte do skrine alebo vyho\u010fte. <\/strong>Tak\u00e9to veci nemus\u00edte ma\u0165 na o\u010diach.<\/li>\n\n\n\n<li><strong>Nezab\u00fadajte pravidelne \u010disti\u0165 a dezinfikova\u0165 pracovn\u00fd st\u00f4l,<\/strong> kl\u00e1vesnicu a v\u0161etko svoje vybavenie. Zn\u00ed\u017eite tak v\u00fdskyt prachu a bakt\u00e9ri\u00ed.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f budete pravidelne upratova\u0165 svoje pracovn\u00e9 miesto, uvid\u00edte, \u017ee sa z toho \u010dasom stane samozrejmos\u0165. A ako bonus k tomu z\u00edskate vy\u0161\u0161iu <strong>produktivitu a schopnos\u0165 s\u00fastredi\u0165 sa.<\/strong> Aj va\u0161i kolegovia bud\u00fa ur\u010dite radi, \u017ee u\u017e na v\u00e1s zase vidia a nezavadzia im vo v\u00fdh\u013eade neporiadok. Jedin\u00e1 nev\u00fdhoda je, \u017ee sa na home office nebudete m\u00f4c\u0165 za hromadami papierov schova\u0165 pred zvy\u0161kom rodiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokia\u013e sa v\u00e1m zd\u00e1 pracovn\u00e9 miesto bez neporiadku nejak\u00e9 pr\u00e1zdne, zaobstarajte si na st\u00f4l alebo poli\u010dku nejak\u00fa<strong> rastlinu. <\/strong>V\u00fdskumy dokonca potvrdzuj\u00fa, \u017ee poh\u013ead na <strong>zele\u0148 m\u00f4\u017ee zv\u00fd\u0161i\u0165 produktivitu, schopnos\u0165 koncentr\u00e1cie a spokojnos\u0165 na pracovisku.<\/strong> S lep\u0161ou s\u00fastredenos\u0165ou v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 tie\u017e pravideln\u00e9 vetranie, ktor\u00fdm do miestnosti dostanete \u010derstv\u00fd vzduch. <span style=\"color: #ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1124x749.jpg\" alt=\"Vytvorte si pracovn\u00e9 prostredie, kde v\u00e1s nebude ni\u010d rozpty\u013eova\u0165\" class=\"wp-image-312028\" style=\"width:843px;height:562px\" title=\"Vytvorte si pracovn\u00e9 prostredie, kde v\u00e1s nebude ni\u010d rozpty\u013eova\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Urcite_si_priority_a_vyhnite_sa_multitaskingu\"><\/span>3. Ur\u010dite si priority a vyhnite sa multitaskingu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Multitasking alebo aj schopnos\u0165 pracova\u0165 na viacer\u00fdch \u00faloh\u00e1ch z\u00e1rove\u0148 <\/strong>je zru\u010dnos\u0165, ktor\u00fa by najrad\u0161ej ovl\u00e1dali v\u0161etci mana\u017e\u00e9ri a ostatn\u00ed \u013eudia, ktor\u00ed po\u010das d\u0148a jednoducho nest\u00edhaj\u00fa v\u0161etko, \u010do by chceli. Je ale skuto\u010dne tak pr\u00ednosn\u00fd?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi si hovor\u00edte, \u017ee ur\u010dite. Sami predsa dok\u00e1\u017eete robi\u0165 viac vec\u00ed z\u00e1rove\u0148 \u2013 napr\u00edklad po\u010d\u00fava\u0165 podcast a pri tom vys\u00e1va\u0165 alebo pozera\u0165 na telev\u00edziu a pritom jes\u0165. Pointa je ale v tom, \u017ee <strong>re\u00e1lne nie ste schopn\u00ed s\u00fastredi\u0165 sa na dve veci naraz. <\/strong>Bu\u010f sa s\u00fastred\u00edte na telev\u00edziu a jedenie je automatick\u00e1 \u010dinnos\u0165, ktor\u00fa upozad\u00edte, alebo venujete pln\u00fa pozornos\u0165 jedlu. N\u00e1sledne v\u00e1m ale utekaj\u00fa inform\u00e1cie z telev\u00edzie. Tento multitasking n\u00fati mozog prep\u00edna\u0165 z jednej \u010dinnosti na druh\u00fa. Pokia\u013e to dok\u00e1\u017eete&nbsp;r\u00fdchlo, m\u00f4\u017eete ma\u0165 pocit, \u017ee zvl\u00e1date venova\u0165 pln\u00fa pozornos\u0165 obom \u010dinnostiam z\u00e1rove\u0148. Bohu\u017eia\u013e to tak ale nieje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teraz si v\u0161ak tento multitasking prenesme do pracovn\u00e9ho \u017eivota. P\u00ed\u0161ete d\u00f4le\u017eit\u00fd e-mail, kde sa sna\u017e\u00edte presne vystihn\u00fa\u0165 svoje my\u0161lienky, aby vyzneli tak, ako si prajete. Do toho za vami pr\u00edde kolega a za\u010dne v\u00e1m vysvet\u013eova\u0165 svoj pracovn\u00fd probl\u00e9m, ktor\u00fd s n\u00edm mus\u00edte urgentne vyrie\u0161i\u0165. St\u00e1le ste schopn\u00ed robi\u0165 viac vec\u00ed z\u00e1rove\u0148? <strong>Pri n\u00e1ro\u010dnej\u0161\u00edch \u00faloh\u00e1ch u\u017e mozog nedok\u00e1\u017ee tak jednoducho prep\u00edna\u0165 medzi \u010dinnos\u0165ami,<\/strong> tak\u017ee ste proste n\u00faten\u00ed preru\u0161i\u0165 p\u00edsanie&nbsp;e-mailu a venova\u0165 pln\u00fa pozornos\u0165 kolegovi. Po vyrie\u0161en\u00ed situ\u00e1cie sa chcete vr\u00e1ti\u0165 sp\u00e4\u0165 k p\u00edsaniu e-mailu, ale zis\u0165ujete, \u017ee ste<strong> stratili my\u0161lienku. <\/strong>Je tak potrebn\u00e9 pre\u010d\u00edta\u0165 si nieko\u013eko posledn\u00fdch viet, aby ste sa znovu naladili na spr\u00e1vnou n\u00f4tu. Vo v\u00fdsledku v\u00e1m tak spojenie t\u00fdchto \u010dinnost\u00ed zaberie viac \u010dasu, ako keby ste ich rie\u0161ili postupne. <strong>Pracovn\u00e1 produktivita m\u00f4\u017ee klesn\u00fa\u0165 a\u017e o 40 %. <\/strong>A pozor, to plat\u00ed aj pre \u017eeny. V\u00fdsledky \u0161t\u00fadi\u00ed ukazuj\u00fa, \u017ee s\u00fa \u017eeny v multitaskingu na rovnakej \u00farovni ako mu\u017ei. <span style=\"color: #ff6600\" class=\"tadv-color\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e sa teda pust\u00edte do rie\u0161enia nieko\u013ek\u00fdch vec\u00ed s\u00fa\u010dasne, spome\u0148te si na tento \u010dl\u00e1nok a rad\u0161ej spoma\u013ete. Ove\u013ea efekt\u00edvnej\u0161ie bude, ak si <strong>stanov\u00edte priority, <\/strong>ur\u010d\u00edte si, ktor\u00e1 \u00faloha hor\u00ed najviac, a tej sa budete venova\u0165. Pokojne o tom informujte aj svojich kolegov, aby vedeli, \u017ee teraz v\u00e1s nemaj\u00fa ru\u0161i\u0165. T\u00fdmto sp\u00f4sobom budete <strong>pracova\u0165 efekt\u00edvnej\u0161ie <\/strong>a dos\u0165 pravdepodobne p\u00f4jdete aj z pr\u00e1ce sk\u00f4r domov. Taktie\u017e v\u00e1m pom\u00f4\u017ee, ak schov\u00e1te telef\u00f3n do z\u00e1suvky alebo ho doma odnesiete do inej miestnosti. V\u010faka tomu nebudete ma\u0165 nutkanie neust\u00e1le kontrolova\u0165, \u010do je nov\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to, \u017ee <strong>nedok\u00e1\u017eete venova\u0165 pln\u00fa pozornos\u0165 dvom \u010dinnostiam a jednu v\u017edy mus\u00edte upozadi\u0165, <\/strong>myslite tie\u017e v\u017edy, ke\u010f sad\u00e1te do auta. Pokia\u013e niekomu potrebujete posla\u0165 neodkladn\u00fa spr\u00e1vu, zastavte a v\u0161etko potrebn\u00e9 si zaria\u010fte. Vyhnite sa tak jednej z naj\u010dastej\u0161\u00edch pr\u00ed\u010din neh\u00f4d \u2013 pou\u017e\u00edvaniu telef\u00f3nu za volantom.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1124x749.jpeg\" alt=\"Ur\u010dite si priority a vyhnite sa multitaskingu\" class=\"wp-image-312042\" style=\"width:843px;height:562px\" title=\"Ur\u010dite si priority a vyhnite sa multitaskingu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vytvorte_si_vlastny_ritual_pred_pracou\"><\/span>4. Vytvorte si vlastn\u00fd ritu\u00e1l pred pr\u00e1cou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00eddete do kancel\u00e1rie, usad\u00edte sa k po\u010d\u00edta\u010du, ale nie ste schopn\u00ed sa okam\u017eite koncentrova\u0165 na pr\u00e1cu a rad\u0161ej ne\u010dinne pozer\u00e1te do steny? Pokia\u013e v\u00e1m rob\u00ed probl\u00e9m za\u010da\u0165 sa hne\u010f s\u00fastredi\u0165 na pr\u00e1cu a c\u00edtite, \u017ee sa hlave proste nechce, sk\u00faste <strong>met\u00f3du skladania n\u00e1vykov. <\/strong>T\u00e1 vych\u00e1dza z my\u0161lienok <strong> princ\u00edpu Premack,<\/strong> pod\u013ea ktor\u00e9ho je \u00fa\u010dinn\u00e9 sp\u00e1ja\u0165 \u010dinnosti, do ktor\u00fdch sa n\u00e1m nechce, s t\u00fdmi ob\u013e\u00faben\u00fdmi. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V realite to m\u00f4\u017ee vyzera\u0165 tak, \u017ee si po pr\u00edchode do kancel\u00e1rie stanov\u00edte <strong>5 min\u00fat na to, aby ste skontrolovali novinky na sie\u0165ach a n\u00e1sledne sa pust\u00edte do pr\u00e1ce. <\/strong>Keby ste mali za\u010da\u0165 hne\u010f pracova\u0165, dos\u0165 mo\u017eno by sa v\u00e1m nechcelo. Hlava by c\u00edtila, \u017ee m\u00e1 pr\u00eds\u0165 n\u00e1ro\u010dn\u00e1 aktivita, a tak by ju rad\u0161ej odkladala. Pokia\u013e si ale spoj\u00edte tieto dve \u010dinnosti ako nie\u010do, \u010do nasleduje po sebe je <strong>pravdepodobnej\u0161ie, \u017ee sa do nich pust\u00edte. <\/strong>Mozog sa bude te\u0161i\u0165 na sledovanie noviniek na soci\u00e1lnych sie\u0165ach. Z\u00e1rove\u0148 si ale \u010dasom zvykne na to, \u017ee <strong>po 5 min\u00fatovej z\u00e1bave ihne\u010f nasleduje pracovn\u00fd blok,<\/strong> a tak sa nau\u010d\u00ed za\u010da\u0165 sa potom okam\u017eite s\u00fastredi\u0165. Nebude sa v\u00e1m teda st\u00e1va\u0165, \u017ee odlo\u017e\u00edte telef\u00f3n a e\u0161te nieko\u013eko min\u00fat str\u00e1vite pozeran\u00edm do pr\u00e1zdna. <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\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=\"5_Robte_si_pravidelne_pauzy\"><\/span>5. Robte si pravideln\u00e9 pauzy&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi nie je potrebn\u00e9 vysvet\u013eova\u0165, \u017ee <strong>s\u00fastredi\u0165 sa naplno 8 hod\u00edn v kuse jednoducho nie je mo\u017en\u00e9. <\/strong>To je tie\u017e d\u00f4vod, pre\u010do napr\u00edklad vodi\u010di letovej prev\u00e1dzky striedaj\u00fa po\u010das svojej smeny 25\u2013120 min\u00fat pr\u00e1ce, po ktor\u00fdch nasleduje 15\u201345 min\u00fatov\u00e1 prest\u00e1vka. Maj\u00fa v ruk\u00e1ch tis\u00edce \u013eudsk\u00fdch \u017eivotov, \u010do si vy\u017eaduje maxim\u00e1lnu pozornos\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Podobn\u00fd model koncentr\u00e1cie a prest\u00e1vok m\u00f4\u017eete vyu\u017ei\u0165 aj vo svojom \u017eivote<\/strong> napr\u00edklad po\u010das u\u010denia na sk\u00fa\u0161ku. V tomto pr\u00edpade bud\u00fa najsk\u00f4r ale efekt\u00edvnej\u0161ie krat\u0161ie bloky.<\/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\">\n<li>Na za\u010diatok m\u00f4\u017eete vysk\u00fa\u0161a\u0165 sch\u00e9mu <strong>20 min\u00fat u\u010denie a 5 min\u00fat pauza.<\/strong><\/li>\n\n\n\n<li><strong>Po 6 t\u00fdchto blokoch si urobte v\u00e4\u010d\u0161iu 30 minutov\u00fa prest\u00e1vku<\/strong>, po ktorej bude nasledova\u0165 \u010fal\u0161\u00edch 6 blokov.<\/li>\n\n\n\n<li>T\u00fdmto syst\u00e9mom str\u00e1vite u\u010den\u00edm a prest\u00e1vkami celkovo 5 a pol hodiny.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das blokov sa ale pravdepodobne dok\u00e1\u017eete lep\u0161ie s\u00fastredi\u0165, preto\u017ee <strong>myse\u013e bude v\u010faka pravideln\u00fdm pauz\u00e1m odpo\u010dinut\u00e1. <\/strong>Re\u00e1lne ste potom schopn\u00ed za t\u00fato dobu zvl\u00e1dnu\u0165 rovnak\u00e9 mno\u017estvo u\u010diva ako po\u010das 8 hodinov\u00e9ho nesystematick\u00e9ho u\u010denia. Pod\u013ea potreby, svojich schopnost\u00ed a n\u00e1ro\u010dnosti \u010dinnost\u00ed m\u00f4\u017eete dobu s\u00fastredenosti predl\u017eova\u0165 alebo skracova\u0165, a t\u00fdm si <strong>vytvori\u0165 svoj ide\u00e1lny syst\u00e9m u\u010denia. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste si nemuseli st\u00e1le nastavova\u0165 bud\u00edky, ktor\u00e9 v\u00e1m bud\u00fa oznamova\u0165 koniec bloku, m\u00f4\u017eete si pom\u00f4c\u0165 napr\u00edklad aplik\u00e1ciou <a class=\"ek-link\" href=\"https:\/\/www.forestapp.cc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Forest<\/a>. T\u00e1 dok\u00e1\u017ee<strong> stopova\u0165 \u010das a neumo\u017en\u00ed pr\u00edstup na soci\u00e1lne siete, <\/strong>ktor\u00e9 by v\u00e1s rozpt\u00fdlili. No a ke\u010f blok u\u010denia \u00faspe\u0161ne zvl\u00e1dnete, vyrastie v\u00e1m strom vo va\u0161om virtu\u00e1lnom lese. A to za to proste stoj\u00ed!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1124x749.jpg\" alt=\"Robte si pravideln\u00e9 pauzy\" class=\"wp-image-312056\" style=\"width:843px;height:562px\" title=\"Robte si pravideln\u00e9 pauzy pre lep\u0161iu koncentr\u00e1ciu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Dbajte_na_dostatocny_spanok\"><\/span>6. Dbajte na dostato\u010dn\u00fd sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nok pom\u00e1ha k tomu, aby v na\u0161om tele v\u0161etko dlhodobo fungovalo tak, ako m\u00e1. Ak sa o\u0148 dobrovo\u013ene pripravujete, bu\u010fte si ist\u00ed, \u017ee sa to na v\u00e1s sk\u00f4r \u010di nesk\u00f4r prejav\u00ed. Kv\u00f4li zvy\u0161uj\u00facej sa \u00fanave a nestabilite neurobehavior\u00e1lnych funkci\u00ed<strong> doch\u00e1dza pri nevyspat\u00ed k ovplyvneniu kognit\u00edvnej r\u00fdchlosti, v\u00fdkonnej pozornosti, pracovnej pam\u00e4te a \u010fal\u0161\u00edch schopnost\u00ed. <\/strong>Pod\u013ea odborn\u00edkov m\u00f4\u017ee <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nedostato\u010dn\u00fd sp\u00e1nok<\/a> sp\u00f4sobi\u0165 tie\u017e vz\u0165ahov\u00fd stres kv\u00f4li vy\u0161\u0161ej n\u00e1ladovosti a vyvol\u00e1vanie konfliktov. Rovnako tak m\u00e1 ale vplyv aj na va\u0161u bezpe\u010dnos\u0165 a celkov\u00fa kvalitu \u017eivota. <span style=\"color: #ff6600\" class=\"tadv-color\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sa v\u00e1m tieto negat\u00edvne dopady obl\u00fakom vyhli, <strong>urobte si zo sp\u00e1nku prioritu.<\/strong> Ke\u010f ste schopn\u00ed stanovi\u0165 si dobu, po\u010das ktorej sa budete venova\u0165 pr\u00e1ci alebo \u0161portu, vyhra\u010fte si ka\u017ed\u00fd de\u0148 tie\u017e <strong>7 \u2013 9 hod\u00edn na ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nok.<\/strong> V sp\u00e1lni vyvetrajte a udr\u017eujte teplotu okolo 15 \u2013 18 stup\u0148ov. Sna\u017ete sa ma\u0165 v miestnosti<strong> ticho a tmu.<\/strong> Aby ste jednoduch\u0161ie zaspali a mali kvalitn\u00fd sp\u00e1nok, vyhnite sa ve\u010der \u0165a\u017ek\u00fdm jedl\u00e1m, alkoholu, kofe\u00ednu a taktie\u017e tr\u00e9ningu v neskor\u00fdch hodin\u00e1ch. Pokia\u013e v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie tipy na r\u00fdchle zasp\u00e1vanie a kvalitnej\u0161\u00ed sp\u00e1nok, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako r\u00fdchlo zaspa\u0165? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy pre lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Strava\"><\/span>7. Strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spome\u0148te si, ako sa c\u00edtite, ke\u010f si d\u00e1te na obed pe\u010den\u00fa hus s kapustou a knedl\u00edkom. Ste schopn\u00ed sa poriadne s\u00fastredi\u0165 alebo v\u00e1s to <strong>sk\u00f4r tiahne do postele k poobedn\u00e9mu sp\u00e1nku? <\/strong>Predpoklad\u00e1m, \u017ee druh\u00e1 mo\u017enos\u0165 je spr\u00e1vne. Pr\u00edli\u0161 tu\u010dn\u00e9 jedl\u00e1, ve\u013ek\u00e9 porcie, obrovsk\u00e9 n\u00e1lo\u017ee sacharidov alebo fast foodov\u00e9 pokrmy toti\u017e dok\u00e1\u017eu by\u0165 zabijakmi produktivity. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste predi\u0161li <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-mate-utlm-po-jedle-a-ako-sa-mu-vyhnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00fatlmu po jedle<\/a>, sna\u017ete sa, aby va\u0161e pokrmy <strong>neobsahovali pr\u00edli\u0161 mnoho tuku.<\/strong> Zamerajte sa preto sk\u00f4r na chud\u00e9 <a aria-label=\"zdroje b\u00edlkovin (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdroje bielkov\u00edn<\/a> (napr. menej tu\u010dn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie <\/a>a mor\u010dacie <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-maso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e4so<\/a>), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00e9 sacharidy<\/a> (napr. celozrnn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskus<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>) a nezabudnite ani na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovocie<\/a> a zeleninu. Namiesto toho, aby ste sa trikr\u00e1t za de\u0148 napchali k prasknutiu, sna\u017ete sa rozdeli\u0165 si jedl\u00e1 na <strong>viac (5 \u2013 8) men\u0161\u00edch porci\u00ed. <\/strong>Va\u0161e telo ich jednoduch\u0161ie str\u00e1vi a vy budete schopn\u00ed sa lep\u0161ie s\u00fastredi\u0165. <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>Pre maxim\u00e1lnu koncentr\u00e1ciu m\u00f4\u017eete sk\u00fasi\u0165 do svojho jed\u00e1lni\u010dka zaradi\u0165 taktie\u017e <strong>\u010du\u010doriedky.<\/strong> Tie s\u00fa bohat\u00e9 na prospe\u0161n\u00e9 antoky\u00e1ny, ktor\u00e9 podporuj\u00fa mozgov\u00fa aktivitu. Optim\u00e1lna d\u00e1vka je pribli\u017ene <strong>60 \u2013 120 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lyofilizovane-cucoriedky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010doriedok<\/a>. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejmos\u0165ou je aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dostato\u010dn\u00fd pitn\u00fd re\u017eim<\/a>. Ka\u017ed\u00fd de\u0148 by ste mali vypi\u0165 pribli\u017ene <strong>30 \u2013 45 ml tekut\u00edn na kilogram telesnej hmotnosti.<\/strong> Pri \u010dast\u00fdch tr\u00e9ningoch alebo v teple m\u00f4\u017ee by\u0165 potreba e\u0161te vy\u0161\u0161ia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy na zdrav\u00e9 stravovanie n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165&nbsp; jes\u0165 zdravo?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1124x749.jpeg\" alt=\"Strava pre lep\u0161iu s\u00fastredenos\u0165\" class=\"wp-image-312070\" style=\"width:843px;height:562px\" title=\"Zdrav\u00e1 strava pre lep\u0161iu s\u00fastredenie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pohyb\"><\/span>8. Pohyb&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u0161portujete, preto\u017ee m\u00e1te st\u00e1le ve\u013ea pr\u00e1ce a potrebujete sa jej venova\u0165? Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee tieto dve odli\u0161n\u00e9 \u010dinnosti spolu dos\u0165 \u00fazko s\u00favisia. Je toti\u017e vedecky potvrden\u00e9, \u017ee <strong>\u0161portovci maj\u00fa viac rozvinut\u00fa \u010das\u0165 mozgu, <\/strong>ktor\u00e1 m\u00e1 na staros\u0165 napr\u00edklad s\u00fastredenos\u0165, pam\u00e4\u0165, myslenie a schopnos\u0165 rozhodova\u0165 sa. Okrem toho m\u00f4\u017ee pom\u00f4c\u0165 taktie\u017e <strong>zn\u00ed\u017ei\u0165 stres a \u00fazkos\u0165. <\/strong>To pote\u0161\u00ed \u0161tudentov pred sk\u00fa\u0161kou aj v\u0161etk\u00fdch ostatn\u00fdch, ktor\u00fdch \u010dak\u00e1 nejak\u00e1 d\u00f4le\u017eit\u00e1 udalos\u0165 vy\u017eaduj\u00faca si maxim\u00e1lnu s\u00fastredenos\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre zlep\u0161enie koncentr\u00e1cie m\u00f4\u017ee sta\u010di\u0165 len 150 min\u00fat ch\u00f4dze za t\u00fd\u017ede\u0148. To je aktivita, ktor\u00fa zvl\u00e1dne zaradi\u0165 takmer ka\u017ed\u00fd. \u010co tak urobi\u0165 si napr\u00edklad <a aria-label=\"v\u00edkendov\u00fd v\u00fdlet po hor\u00e1ch? (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edkendov\u00fd v\u00fdlet po hor\u00e1ch?<\/a> A pokia\u013e v\u00e1s turistika nebav\u00ed, zv\u00e1\u017ete napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-necakanych-benefitov-cvicenia-ktore-zlepsia-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>silov\u00fd tr\u00e9ning<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beh<\/strong><\/a><strong> alebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cyklistiku<\/strong><\/a><strong>.<\/strong> Vy\u010dist\u00edte si pri nich hlavu, rozpr\u00fadite krv v tele a \u010fal\u0161ie aktivity v\u00e1m potom p\u00f4jdu hne\u010f lep\u0161ie.<\/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=\"9_Trenujte_sustredenost\"><\/span>9. Tr\u00e9nujte s\u00fastredenos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kognit\u00edvny tr\u00e9ning<\/strong> je skvel\u00fdm sp\u00f4sobom, ako sa m\u00f4\u017eete pok\u00fasi\u0165 zlep\u0161i\u0165 svoju s\u00fastredenos\u0165, pam\u00e4\u0165 \u010di schopnos\u0165 rie\u0161i\u0165 probl\u00e9my a rozhodova\u0165 sa. A navy\u0161e je to \u010dasto aj z\u00e1bava. Svoju myse\u013e m\u00f4\u017eete toti\u017e tr\u00e9nova\u0165 napr\u00edklad prostredn\u00edctvom<strong> sudoku, kr\u00ed\u017eoviek, \u0161achu, puzzle alebo po\u010d\u00edta\u010dov\u00fdch hier zameran\u00fdch na pam\u00e4\u0165 a strat\u00e9giu. <\/strong>V\u00fdsledky jednej \u0161t\u00fadie dokonca ukazuj\u00fa, \u017ee u\u017e 15 min\u00fatov\u00fd tr\u00e9ning 5 dn\u00ed v t\u00fd\u017edni m\u00f4\u017ee v\u00fdznamne zlep\u0161i\u0165 kognit\u00edvne zru\u010dnosti. Je v\u0161ak potrebn\u00e9 spomen\u00fa\u0165, \u017ee bola uskuto\u010dnen\u00e1 \u013eu\u010fmi, ktor\u00ed vyv\u00edjaj\u00fa kognit\u00edvne tr\u00e9ningov\u00e9 programy. <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00ed v\u00fdskumn\u00edci s t\u00fdmito z\u00e1vermi ale nes\u00fahlasia, a tak v tejto oblasti nepanuje \u00fapln\u00e1 zhoda. R\u00f4zne n\u00e1zory m\u00f4\u017eu s\u00favisie\u0165 tie\u017e s t\u00fdm, \u017ee ka\u017ed\u00fd v\u00fdskum vyu\u017e\u00edva in\u00fa met\u00f3du kognit\u00edvneho tr\u00e9ningu. Ka\u017ed\u00fd \u010dlovek m\u00e1 navy\u0161e <strong>odli\u0161n\u00e9 potreby a schopnosti, tak\u017ee aj inak reaguje na samotn\u00fd kognit\u00edvny tr\u00e9ning,<\/strong> \u010do sa mohlo do v\u00fdsledkov v\u00fdskumov tie\u017e premietnu\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem vplyvu na na\u0161e aktu\u00e1lne schopnosti by kognit\u00edvny tr\u00e9ning mohol pom\u00f4c\u0165 <strong>oddiali\u0165 pokles kognit\u00edvnych zru\u010dnost\u00ed sp\u00f4soben\u00fd starnut\u00edm. <\/strong>V\u010faka tomu by mohli by\u0165 star\u0161\u00ed \u013eudia schopn\u00ed lep\u0161ie sa rozhodova\u0165, r\u00fdchlej\u0161ie reagova\u0165 a taktie\u017e si dlh\u0161ie pam\u00e4ta\u0165 inform\u00e1cie. Navy\u0161e by takto mohli zn\u00ed\u017ei\u0165 aj riziko rozvoja demencie. <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem vy\u0161\u0161ie uveden\u00fdch aktiv\u00edt pre rozvoj kognit\u00edvnych zru\u010dnost\u00ed m\u00f4\u017eete sk\u00fasi\u0165 aj <strong>mindfulness, teda tr\u00e9ning v\u0161\u00edmavosti.<\/strong> Jeho ve\u013ekou v\u00fdhodou je, \u017ee sa d\u00e1 robi\u0165 prakticky kedyko\u013evek a kdeko\u013evek. Dokonca k tomu nepotrebujete \u017eiadne veci. Ako to funguje? Princ\u00edp je \u00faplne jednoduch\u00fd. Va\u0161im cie\u013eom bude <strong>maxim\u00e1lne sa s\u00fastredi\u0165 na dan\u00fa \u010dinnos\u0165, <\/strong>ktorej sa venujete, nech sa jedn\u00e1 o \u010doko\u013evek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e budete um\u00fdva\u0165 riad, vn\u00edmajte pr\u00fad vody, materi\u00e1l aj hmotnos\u0165 tanierov. S\u00fastre\u010fte sa na ka\u017ed\u00fa \u010das\u0165, ktor\u00fa um\u00fdvate. Podobne sa sna\u017ete venova\u0165 maxim\u00e1lnu pozornos\u0165 aj \u010fal\u0161\u00edm aktivit\u00e1m, ako je napr\u00edklad jedenie, \u0161port a podobne. <strong>\u017diadny multitasking, len maxim\u00e1lna koncentr\u00e1cia na jednu \u010dinnos\u0165.<\/strong> Zo za\u010diatku v\u00e1m to m\u00f4\u017ee pripada\u0165 n\u00e1ro\u010dn\u00e9. Ur\u010dite sa niekedy stane, \u017ee si va\u0161a hlava proste odbehne k in\u00fdm my\u0161lienkam. To je norm\u00e1lne. Akon\u00e1hle si to uvedom\u00edte, za\u010dnete sa znovu <strong>naplno s\u00fastredi\u0165 na va\u0161u aktu\u00e1lnu \u010dinnos\u0165. <\/strong>Uvid\u00edte, \u017ee \u010dasom pre v\u00e1s bude ove\u013ea jednoduch\u0161ie venova\u0165 v\u0161etku pozornos\u0165 jednej aktivite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ak sa p\u00fdtate, k \u010domu \u017ee v\u00e1m toto bude, m\u00e1me pre v\u00e1s samozrejme aj odpove\u010f. V\u00fdsledky \u0161t\u00fadi\u00ed ukazuj\u00fa, \u017ee t\u00fato zru\u010dnos\u0165, ktor\u00fa <strong>natr\u00e9nujete u be\u017en\u00fdch ka\u017edodenn\u00fdch \u010dinnost\u00ed,<\/strong> potom m\u00f4\u017eete prenies\u0165 aj do n\u00e1ro\u010dnej\u0161\u00edch oblast\u00ed. Napr\u00edklad po\u010das u\u010denia alebo zlo\u017eitej\u0161ej pr\u00e1ce pre v\u00e1s bude ove\u013ea jednoduch\u0161ie <strong>s\u00fastredi\u0165 sa a udr\u017ea\u0165 dlh\u0161iu dobu pozornos\u0165.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[24\u201326]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1124x749.jpg\" alt=\"Tr\u00e9nujte s\u00fastredenos\u0165\" class=\"wp-image-312209\" style=\"width:843px;height:562px\" title=\"Tr\u00e9nujte s\u00fastredenos\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1.jpg 1941w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nootropika\"><\/span>10. Nootropika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nootropika-a-mozog\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropik\u00e1<\/strong><\/a> s\u00fa l\u00e1tky schopn\u00e9 aktivova\u0165 vy\u0161\u0161ie integra\u010dn\u00e9 mozgov\u00e9 mechanizmy. Dok\u00e1\u017eu tak <strong>zlep\u0161ova\u0165 n\u00e1ladu, mozgov\u00e9 funkcie, koncentr\u00e1ciu a taktie\u017e zvy\u0161ova\u0165 bdelos\u0165. <\/strong>Niektor\u00e9 nootropik\u00e1 s\u00fa schopn\u00e9 <strong>zv\u00fd\u0161i\u0165 tie\u017e mieru poci\u0165ovanej energie a zn\u00ed\u017ei\u0165 \u00fanavu,<\/strong> \u010do sa hod\u00ed nielen pri u\u010den\u00ed na d\u00f4le\u017eit\u00fa sk\u00fa\u0161ku, ale aj po\u010das n\u00e1ro\u010dn\u00fdch pracovn\u00fdch dn\u00ed. To m\u00f4\u017ee ma\u0165 v kone\u010dnom d\u00f4sledku pozit\u00edvny vplyv na v\u0161etky aktivity v\u00e1\u0161ho ka\u017edodenn\u00e9ho \u017eivota. Po\u010fme si bli\u017e\u0161ie predstavi\u0165 najzn\u00e1mej\u0161ie nootropik\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kofe\u00edn<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" aria-label=\"Kofe\u00edn (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofe\u00edn<\/a><\/strong> patr\u00ed medzi celosvetovo <strong>najpopul\u00e1rnej\u0161ie stimulanty. <\/strong>Blokuje adenoz\u00ednov\u00e9 receptory v mozgu, a t\u00fdm <strong>od\u010fa\u013euje sp\u00e1nok.<\/strong> Navy\u0161e m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 bdelos\u0165, mieru pozornosti a tie\u017e zr\u00fdchli\u0165 reakcie. Jednorazov\u00e1 d\u00e1vka by nemala presiahnu\u0165 <strong>200 mg.<\/strong> Z\u00e1rove\u0148 by \u010dlovek nemal za de\u0148 prija\u0165 viac ako<strong>&nbsp;3\u20136 mg\/kg. <\/strong>Pod\u013ea EFSA (Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn) je pre 70 kg dospel\u00e9ho \u010dloveka dlhodobo bezpe\u010dn\u00e1 d\u00e1vka<strong> 400 mg kofe\u00ednu denne. <\/strong>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. L-Tean\u00edn<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/l-teanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>L-Tean\u00edn<\/strong><\/a>&nbsp;je skvel\u00fd par\u0165\u00e1k kofe\u00ednu, s ktor\u00fdm <strong>p\u00f4sob\u00ed synergicky. <\/strong>Dok\u00e1\u017ee toti\u017e tlmi\u0165 jeho r\u00fdchly n\u00e1stup, ktor\u00fd m\u00f4\u017ee by\u0165 pre citlivej\u0161\u00edch \u013eud\u00ed nepr\u00edjemn\u00fd. Navy\u0161e m\u00e1 <strong>upokojuj\u00faci a relaxa\u010dn\u00fd \u00fa\u010dinok,<\/strong> m\u00f4\u017ee tak pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 stres aj \u00fazkos\u0165. L-tean\u00edn sa u\u017e\u00edva obvykle spolo\u010dne s kofe\u00ednom v d\u00e1vke <strong>100 \u2013 200 mg. <\/strong>Ide\u00e1lny je pomer 1:1.<\/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\">3. Rhodiola rosea<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola rosea<\/strong><\/a><strong> (rozchodnica ru\u017eov\u00e1)<\/strong> tie\u017e patr\u00ed medzi adaptog\u00e9ny. Jedn\u00e1 sa o rastlinu, ktor\u00e1 je zn\u00e1ma schopnos\u0165ou zn\u00ed\u017ei\u0165 \u00fanavu. V\u010faka tomu n\u00e1sledne m\u00f4\u017eete ma\u0165 pocitovo<strong> lep\u0161iu n\u00e1ladu. <\/strong>Navy\u0161e sa od nej d\u00e1 o\u010dak\u00e1va\u0165 aj <strong>zlep\u0161enie kognit\u00edvnych funkci\u00ed.<\/strong> Pri suplement\u00e1ci\u00ed sa sna\u017ete vybera\u0165 doplnky, ktor\u00e9 obsahuj\u00fa 3 % rosav\u00ednu a 1 % salidrosidov. V \u0161t\u00fadi\u00e1ch sa obvykle pracuje s d\u00e1vkami <strong>50 \u2013 600 mg denne. <\/strong>Nemali by ste prekro\u010di\u0165 mno\u017estvo<strong> 680 mg na de\u0148.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[29\u201332]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u017den\u0161en <em>(Panax ginseng)<\/em><\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zensen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017den\u0161en<\/strong><\/a> je rastlina, ktor\u00e1 sa pou\u017e\u00edva na<strong> zlep\u0161enie n\u00e1lady, imunity aj kognit\u00edvnych schopnost\u00ed.<\/strong> Pod\u013ea v\u00fdsledkov \u0161t\u00fadi\u00ed by mala sl\u00fa\u017ei\u0165 na<strong> podporu kognit\u00edvnych funkci\u00ed,<\/strong> ako je napr\u00edklad s\u00fastredenos\u0165. <strong>Optim\u00e1lna d\u00e1vka je 400 mg. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Acetyl-L-karnit\u00edn<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.sk\/l-karnitin\" target=\"_blank\" aria-label=\"Acetyl-L-karnit\u00edn (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Acetyl-L-karnit\u00edn<\/a><\/strong> je forma karnit\u00ednu, ktor\u00fd sa prirodzene nach\u00e1dza v telesn\u00fdch bunk\u00e1ch. V\u010faka tomu, \u017ee sa <strong>rad\u00ed medzi nootropik\u00e1,<\/strong> je sp\u00e1jan\u00fd s mo\u017en\u00fdm zlep\u0161en\u00edm koncentr\u00e1cie a psychick\u00e9ho v\u00fdkonu. Nie je sa \u010domu divi\u0165. Karnit\u00edn toti\u017e obecne podporuje produkciu energie v bunk\u00e1ch a vo forme acetyl-L-karnit\u00ednu jednoduch\u0161ie prenik\u00e1 a\u017e do mozgu, kde ho mozgov\u00e9 bunky m\u00f4\u017eu vyu\u017ei\u0165 k efekt\u00edvnej\u0161iemu energetick\u00e9mu metabolizmu. Optim\u00e1lna d\u00e1vka acetyl-L-karnit\u00ednu sa pohybuje v rozmedz\u00ed <strong>630 \u2013 2500 mg. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Kreat\u00edn<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\"Kreat\u00edn (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kreat\u00edn<\/a><\/strong> je palivo pre neur\u00f3ny a \u010fal\u0161ie bunky v tele. Poskytuje tak <strong>energiu pre fyzick\u00fd v\u00fdkon. <\/strong>V\u00fdsledky \u0161t\u00fadi\u00ed v\u0161ak nazna\u010duj\u00fa, \u017ee by z jeho pr\u00edjmu mohli \u0165a\u017ei\u0165 aj osoby, ktor\u00e9 chc\u00fa <strong>podpori\u0165 kognit\u00edvne funkcie a zn\u00ed\u017ei\u0165 du\u0161evn\u00fa \u00fanavu. <\/strong>U \u013eud\u00ed, ktor\u00ed maj\u00fa nedostatok kreat\u00ednu v tele, pomohlo jeho doplnenie napr\u00edklad zlep\u0161i\u0165 pracovn\u00fa pam\u00e4\u0165. Pri suplement\u00e1ci\u00ed sa obvykle pou\u017e\u00edva dlhodobo d\u00e1vka <strong>3 \u2013 5 g denne. <\/strong>Nie je nutn\u00e9 robi\u0165 pri u\u017e\u00edvan\u00ed \u017eiadne prest\u00e1vky. <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Chol\u00edn<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cholin-bitartrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chol\u00edn<\/strong><\/a> sa prirodzene nach\u00e1dza v tele a tvor\u00ed podstatn\u00fa s\u00fa\u010das\u0165 bunkov\u00fdch membr\u00e1n. Je d\u00f4le\u017eit\u00fd pre <strong>synt\u00e9zu acetylchol\u00ednu,<\/strong> bez ktor\u00e9ho by nemohla spr\u00e1vne fungova\u0165 nervov\u00e1 s\u00fastava. Vzh\u013eadom k tomu, \u017ee je acetylchol\u00edn <strong>pren\u00e1\u0161a\u010dom nervov\u00fdch vzruchov, <\/strong>m\u00e1 vplyv aj na pozornos\u0165, formovanie pam\u00e4te a udr\u017eanie vedomia. Je teda vhodn\u00fd pre \u013eud\u00ed, ktor\u00ed chc\u00fa <strong>tieto schopnosti podpori\u0165.<\/strong> V z\u00e1vislosti na type chol\u00ednu a doplnku stravy sa obvykle odpor\u00fa\u010da d\u00e1vka<strong> 250 \u2013 500 mg raz denne. <\/strong>Niektor\u00e9 \u0161t\u00fadie ale pracuj\u00fa aj so \u0161tvorn\u00e1sobne v\u00e4\u010d\u0161\u00edm mno\u017estvom. <span style=\"color: #ff6600\" class=\"tadv-color\">[17] [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Bacopa<\/h3>\n\n\n\n<p><strong>Bacopa<\/strong> je rastlina, ktor\u00e1 sa u\u017e dlho <strong>pou\u017e\u00edva na zlep\u0161enie pam\u00e4te a \u010fal\u0161\u00edch kognit\u00edvnych zru\u010dnost\u00ed. <\/strong>V\u00fdskumy ukazuj\u00fa \u017ee m\u00e1 v\u00fdznamn\u00fd <strong>vplyv pr\u00e1ve na pracovn\u00fa pam\u00e4\u0165.<\/strong> M\u00f4\u017ee pom\u00f4c\u0165 lep\u0161ie porozumie\u0165 ur\u010dit\u00fdm s\u00favislostiam a uchova\u0165 si ich v hlave. Bacopu m\u00f4\u017eete suplementova\u0165 vo forme doplnkov stravy. Pokia\u013e m\u00e1 55 % obsah bacosidov, u\u017eite 300 mg, aby ste doplnili <strong>150 mg bacosidov.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak nie s\u00fa jedin\u00e9 l\u00e1tky, ktor\u00e9 dok\u00e1\u017eu podpori\u0165 kognit\u00edvne funkcie. Vplyv m\u00f4\u017eu ma\u0165 napr\u00edklad tie\u017e niektor\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/adaptogeny-prirodne-latky-ktore-pomahaju-zvladat-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"adaptogeny (opens in a new tab)\">adaptog\u00e9ny<\/a>, ako je napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ashwagandha<\/strong><\/a> <strong>al<\/strong><strong>ebo <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/extrakt-z-hub-bio-mushroom-complex-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>medicin\u00e1lne huby<\/strong><\/a><strong>.<\/strong> O nich sa dozviete viac inform\u00e1ci\u00ed v samostatnom \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-ucinky-ma-reishi-hliva-ustricovita-a-dalsie-medicinalne-huby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 \u00fa\u010dinky m\u00e1 reishi, hliva \u00fastricoviv\u00e1 a \u010fal\u0161ie medicin\u00e1lne huby?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako tak m\u00f4\u017eete sk\u00fasi\u0165 aj be\u017ene dostupn\u00e9 potraviny. \u010co tak da\u0165 si napr\u00edklad <strong>hork\u00fa \u010dokol\u00e1du, ktor\u00e1 je skvel\u00fdm zdrojom flavonoidov,<\/strong> a navy\u0161e m\u00f4\u017ee podpori\u0165 pozornos\u0165, pam\u00e4\u0165 a zlep\u0161i\u0165 kognit\u00edvne myslenie. Skvelou vo\u013ebou m\u00f4\u017ee by\u0165 tie\u017e <strong>nootropick\u00fd komplex <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fuebrain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>FueBrain<\/strong><\/a> na podporu produktivity, \u0161portov\u00e9ho aj du\u0161evn\u00e9ho v\u00fdkonu a zv\u00fd\u0161enie \u00farovne energie a s\u00fastredenosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[36\u201338]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s nootropik\u00e1 zaujali a chcete sa o nich dozvedie\u0165 viac, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/nootropika-na-zlepsenie-funkcii-mozgu-a-pamate-ktore-musite-spoznat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropik\u00e1 na zlep\u0161enie funkci\u00ed mozgu a pam\u00e4te.<\/strong><\/a><strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Najlepsie_nootropika_na_zlepsenie_pamati_ucenia_sa_a_sustredenosti\"><\/span>Najlep\u0161ie nootropik\u00e1 na zlep\u0161enie pam\u00e4ti, u\u010denia sa a s\u00fastredenosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Najlep\u0161ie nootropik\u00e1 na zlep\u0161enie pam\u00e4ti, u\u010denia sa a s\u00fastredenosti. | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/b0A53Hf87UU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Vyhladajte_lekara\"><\/span>11. Vyh\u013eadajte lek\u00e1ra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V niektor\u00fdch pr\u00edpadoch sa v\u0161ak m\u00f4\u017ee sta\u0165, \u017ee aj cez v\u0161etku snahu o maxim\u00e1lnu koncentr\u00e1ciu to jednoducho nejde. Pokia\u013e m\u00e1te pocit, \u017ee ste u\u017e sk\u00fasili v\u0161etky mo\u017en\u00e9 sp\u00f4soby, ale rovnako sa nedok\u00e1\u017eete s\u00fastredi\u0165, mo\u017eno je \u010das <strong>po\u017eiada\u0165 o radu odborn\u00edka.<\/strong> Lek\u00e1r potom m\u00f4\u017ee vyl\u00fa\u010di\u0165 napr\u00edklad<strong> poruchu pozornosti (ADD),<\/strong> ktorou trp\u00ed 3 \u2013 6 % dospelej popul\u00e1cie. Rovnako tak v\u00e1m dok\u00e1\u017ee poradi\u0165, \u010do v\u0161etko sa s va\u0161\u00edm probl\u00e9mom d\u00e1 robi\u0165. Rozhodne sa preto nebojte po\u017eiada\u0165 o pomoc. <span style=\"color: #ff6600\" class=\"tadv-color\">[39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sami vid\u00edte, existuje nespo\u010detne ve\u013ea faktorov, ktor\u00e9 maj\u00fa na na\u0161u pozornos\u0165 vplyv. Rovnako tak je ale mnoho sp\u00f4sobov, ako si my <strong>sami dok\u00e1\u017eeme pom\u00f4c\u0165 k lep\u0161ej s\u00fastredenosti.<\/strong> Za\u010da\u0165 m\u00f4\u017eete t\u00fdm, \u017ee sa zameriate na kvalitn\u00fa stravu, pohyb a doprajete si ka\u017ed\u00fa noc pribli\u017ene <strong>8 hod\u00edn sp\u00e1nku. <\/strong>Re\u0161pektujte potreby svojho tela, vytvorte si ide\u00e1lne miesto, kde v\u00e1s nebude ni\u010d rozpty\u013eova\u0165 a nezab\u00fadajte ani na <strong>pravideln\u00e9 pauzy.<\/strong> Pokia\u013e chcete kognit\u00edvne schopnosti cvi\u010di\u0165, l\u00fa\u0161tite kr\u00ed\u017eovky a hrajte hry zameran\u00e9 na pam\u00e4\u0165, pozornos\u0165 \u010di strat\u00e9giu. A v neposlednom rade si <strong>m\u00f4\u017eete pom\u00f4c\u0165 aj nootropikami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto sa nedok\u00e1\u017ee s\u00fastredi\u0165? Zdie\u013eajte s n\u00edm \u010dl\u00e1nok. Mo\u017eno mu t\u00fdm pom\u00f4\u017eete vyrie\u0161i\u0165 jeho probl\u00e9m.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nem\u00f4\u017eete sa s\u00fastredi\u0165? V dne\u0161nom \u010dl\u00e1nku pre v\u00e1s m\u00e1me tipy, ako zv\u00fd\u0161i\u0165 koncentr\u00e1ciu, a t\u00fdm aj svoju produktivitu. Presta\u0148te zbyto\u010dne m\u00e1rni\u0165 \u010das. <\/p>\n","protected":false},"author":100,"featured_media":312140,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6056,6170,6055],"filter_section":[],"filter_attribute":[13048],"class_list":{"0":"post-312624","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-mentalny-vykon","10":"tag-strava","11":"filter_attribute-motivacia","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>Ako zlep\u0161i\u0165 a udr\u017ea\u0165 koncentr\u00e1ciu pri pr\u00e1ci aj u\u010den\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa r\u00fdchlej\u0161ie u\u010di\u0165 a zlep\u0161i\u0165 koncentr\u00e1ciu? 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Pom\u00f4c\u0165 m\u00f4\u017ee menej multitaskingu, pauzy, nootropika, sp\u00e1nok, pohyb, zdrav\u00e1 strava a ide\u00e1lne pracovn\u00e9 prostredie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-19T09:00:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-01T07:47:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/Navrh-bez-nazvu-92.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Ako zlep\u0161i\u0165 a udr\u017ea\u0165 koncentr\u00e1ciu pri pr\u00e1ci aj u\u010den\u00ed?\",\"datePublished\":\"2021-11-19T09:00:06+00:00\",\"dateModified\":\"2023-12-01T07:47:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/\"},\"wordCount\":4713,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Navrh-bez-nazvu-92.png\",\"keywords\":[\"doplnky v\u00fd\u017eivy\",\"ment\u00e1lny v\u00fdkon\",\"strava\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/\",\"name\":\"Ako zlep\u0161i\u0165 a udr\u017ea\u0165 koncentr\u00e1ciu pri pr\u00e1ci aj u\u010den\u00ed? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-a-udrzat-koncentraciu-pri-praci-aj-uceni\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Navrh-bez-nazvu-92.png\",\"datePublished\":\"2021-11-19T09:00:06+00:00\",\"dateModified\":\"2023-12-01T07:47:00+00:00\",\"description\":\"Ako sa r\u00fdchlej\u0161ie u\u010di\u0165 a zlep\u0161i\u0165 koncentr\u00e1ciu? 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