{"id":330052,"date":"2016-10-08T23:08:00","date_gmt":"2016-10-08T21:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=330052"},"modified":"2025-05-20T16:51:43","modified_gmt":"2025-05-20T14:51:43","slug":"prestavky-medzi-opakovaniami-cvikmi-a-treningami","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/prestavky-medzi-opakovaniami-cvikmi-a-treningami\/","title":{"rendered":"Ak\u00e9 s\u00fa najlep\u0161ie prest\u00e1vky medzi opakovaniami, cvikmi a tr\u00e9ningami?"},"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\/prestavky-medzi-opakovaniami-cvikmi-a-treningami\/#Prestavky_medzi_cvikmi\" title=\"Prest\u00e1vky medzi cvikmi\">Prest\u00e1vky medzi cvikmi<\/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\/prestavky-medzi-opakovaniami-cvikmi-a-treningami\/#Prestavky_medzi_opakovaniami\" title=\"Prest\u00e1vky medzi opakovaniami\">Prest\u00e1vky medzi opakovaniami<\/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\/prestavky-medzi-opakovaniami-cvikmi-a-treningami\/#Prestavky_medzi_treningami\" title=\"Prest\u00e1vky medzi tr\u00e9ningami\">Prest\u00e1vky medzi tr\u00e9ningami<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnoh\u00ed s\u00fa presved\u010den\u00ed, \u017ee <strong>ve\u013ekos\u0165 z\u00e1\u0165a\u017ee a po\u010det opakovan\u00ed<\/strong> s\u00fa tie najd\u00f4le\u017eitej\u0161ie aspekty v tr\u00e9ningu a \u010dasto sa nezaoberaj\u00fa in\u00fdmi mo\u017enos\u0165ami pre dosiahnutie svojho cie\u013ea. Je to \u0161koda, preto\u017ee jednotliv\u00e9 <strong>prest\u00e1vky v\u00fdznamne ovplyv\u0148uj\u00fa tr\u00e9ningom vyvolan\u00fa fyziologick\u00fa odozvu organizmu<\/strong>. <em>[1]<\/em> Pre efekt\u00edvny, v\u00fdkonn\u00fd a hlavne bezpe\u010dn\u00fd tr\u00e9ning je d\u00f4le\u017eit\u00e9 pochopi\u0165 vz\u00e1jomn\u00e9 p\u00f4sobenie medzi tr\u00e9ningov\u00fdmi premenn\u00fdmi, ktor\u00e9 m\u00f4\u017eu zah\u0155\u0148a\u0165 <strong>intenzitu, po\u010det s\u00e9ri\u00ed, interval odpo\u010dinku <\/strong>medzi s\u00e9riami, interval odpo\u010dinku medzi tr\u00e9ningami,<strong> formu cvi\u010denia a r\u00fdchlos\u0165 svalovej aktivity<\/strong>. <em>[2]<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prestavky_medzi_cvikmi\"><\/span>Prest\u00e1vky medzi cvikmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Sk\u00f4r, ne\u017e si vytvor\u00edme tr\u00e9ningov\u00fd pl\u00e1n, mus\u00edme ma\u0165 ur\u010dit\u00fa predstavu o tom, <strong>\u010do chceme dan\u00fdm tr\u00e9ningom dosiahnu\u0165<\/strong> a za ak\u00fa dobu. \u010c\u00edm presnej\u0161ie definujeme svoje ciele, t\u00fdm<strong> lep\u0161ie dok\u00e1\u017eeme spracova\u0165<\/strong> do jednotliv\u00e9ho tr\u00e9ningov\u00e9ho obdobia tr\u00e9ningov\u00e9 premenn\u00e9. Na to, aby sme dosiahli maxim\u00e1lne \u00fasilie nervov\u00e9ho a svalov\u00e9ho syst\u00e9mu, <strong>potrebujeme z\u00e1\u0165a\u017e<\/strong>, s ktorou dok\u00e1\u017eeme vykona\u0165<strong> kr\u00e1tke, maxim\u00e1lne intenz\u00edvne svalov\u00e9 kontrakcie<\/strong>. N\u00e1rast sily nastane jedine enormn\u00fdm vo\u013en\u00fdm \u00fasil\u00edm, ktor\u00e9 mus\u00ed by\u0165 pri kr\u00e1tkych intenz\u00edvnych n\u00e1stupoch vynalo\u017een\u00e9, a ktor\u00e9 <strong>zaist\u00ed aktiv\u00e1ciu<\/strong> vysokoprahov\u00fdch motorick\u00fdch jednotiek. <strong>Motorick\u00e1 jednotka<\/strong> &#8211; je z\u00e1kladn\u00fd funk\u010dn\u00fd a biomechanick\u00fd celok, zahr\u0148uj\u00faci skupinu svalov\u00fdch vl\u00e1ken, inervovan\u00fd jedn\u00fdm motoneuronom.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639260538.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<p>Miroslav Petr a Petr \u0160\u0165astn\u00fd uv\u00e1dzaj\u00fa, \u017ee \u201cplnej koncentr\u00e1cie a maxim\u00e1lneho vo\u013en\u00e9ho \u00fasilia je mo\u017en\u00e9 dosiahnu\u0165 jedine za predpokladu, \u017ee <strong>ka\u017ed\u00e1 \u010fal\u0161ia s\u00e9ria bude vykonan\u00e1 za podmienok \u00fapln\u00e9ho zotavenia<\/strong> energetick\u00fdch zdrojov ATP-CP syst\u00e9mu.\u201d<span style=\"color: #ff6600;\"> <em>[1]<\/em><\/span> Z toho plynie, \u017ee u met\u00f3d maxim\u00e1lneho \u00fasilia je \u017eiad\u00face <strong>\u00fapln\u00e9 alebo takmer \u00fapln\u00e9 zotavenie<\/strong>, \u010do je spojen\u00e9 s dodr\u017eiavan\u00edm intervalov prest\u00e1vok odpo\u010dinku.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pre ka\u017ed\u00fd druh tr\u00e9ningu m\u00f4\u017eeme v\u0161ak pova\u017eova\u0165 <strong>maxim\u00e1lne \u00fasilie<\/strong> za nie\u010do odli\u0161n\u00e9.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u2022 <strong>Maxim\u00e1lna sila<\/strong> &#8211; po\u010det opakovan\u00ed 1-5, v \u010dase s\u00e9ri\u00ed 0 a\u017e 20 sek\u00fand, telo vy\u017eaduje maxim\u00e1lne zotavenie, ktor\u00e9 je mo\u017en\u00e9 dosiahnu\u0165 pri <strong>d\u013a\u017eke intervalu odpo\u010dinku 180-300 sek\u00fand.<\/strong><\/p>\n\n<p>\u2022 <strong>Maxim\u00e1lna sila a hypertrofia<\/strong> &#8211; po\u010det opakovan\u00ed 6-8, v \u010dase s\u00e9ri\u00ed 20 a\u017e 40 sek\u00fand,<strong> interval odpo\u010dinku 120-180 sek\u00fand.<\/strong><\/p>\n\n<p>\u2022 <strong>Hypertrofia<\/strong> &#8211; po\u010det opakovan\u00ed 9-12, v \u010dase s\u00e9ri\u00ed 40 a\u017e 70 sek\u00fand, <strong>interval odpo\u010dinku 120-75 sek\u00fand.<\/strong><\/p>\n\n<p>\u2022<strong> Vytrvalostn\u00e1 sila<\/strong> &#8211; m\u00e1 sa pou\u017e\u00edva\u0165 vy\u0161\u0161\u00ed po\u010det opakovan\u00ed (13-25), v \u010dase jednej s\u00e9rie <strong>50-120 sek\u00fand a vyu\u017e\u00edva sa ne\u00fapln\u00e9 zotavenie 75-10 sek\u00fand.<\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-456903637.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<p><em data-rich-text-format-boundary=\"true\">Mohli by sme to teda skon\u0161tatova\u0165 jednou vetou: <strong>\u010d\u00edm v\u00e4\u010d\u0161\u00ed odpor je pou\u017eit\u00fd v s\u00e9ri\u00ed, t\u00fdm si telo vy\u017eaduje dlh\u0161\u00ed interval odpo\u010dinku.<\/strong> Tieto \u00fadaje s\u00fa ur\u010den\u00e9 pre dosiahnutie maxim\u00e1lneho v\u00fdkonu v ka\u017edej s\u00e9ri\u00ed tr\u00e9ningu. <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak ale vy\u017eadujeme <strong>\u010do najv\u00e4\u010d\u0161\u00ed n\u00e1rast svalovej hmoty<\/strong> (hypertrofiu), kombin\u00e1cia miernej intenzity (9-12 opakovan\u00ed) spojen\u00e1 s krat\u0161\u00edmi intervalmi 30 &#8211; 60 sek\u00fand, vyvol\u00e1va <strong>prud\u0161\u00ed n\u00e1rast rastov\u00e9ho horm\u00f3nu<\/strong>. Toto funguje jedine pre hypertrofiu svalstva. <em>\u201cPri tr\u00e9ningu s n\u00edzkym po\u010dtom opakovan\u00ed, kedy je nutn\u00e9 pred\u013a\u017ei\u0165 d\u013a\u017eku pauzy medzi s\u00e9riami, doch\u00e1dza iba k minim\u00e1lnej odpovedi rastov\u00e9ho horm\u00f3nu po tr\u00e9ningu.\u201d <span style=\"color: #ff6600;\">[2]<\/span><\/em><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-849215342_1.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<p>Pr\u00edpadne <strong>skr\u00e1tenie prest\u00e1vok medzi opakovaniami do 30 sek\u00fand<\/strong> udr\u017euje va\u0161u tepov\u00fa frekvenicu vy\u0161\u0161ie, v\u010faka \u010domu m\u00e1te benefit aer\u00f3bneho cvi\u010denia po\u010das tr\u00e9ningu. Tak\u00e9to kr\u00e1tke prest\u00e1vky s\u00fa pova\u017eovan\u00e9 za <strong>najefekt\u00edvnej\u0161ie v preds\u00fa\u0165a\u017enom (rysovacom) obdob\u00ed<\/strong> alebo pre potrebu <strong>r\u00fdchlej\u0161ieho spa\u013eovania nadbyto\u010dn\u00fdch kal\u00f3ri\u00ed<\/strong>. Aj preto sa p\u00e1r t\u00fd\u017ed\u0148ov pred postaven\u00edm na s\u00fa\u0165a\u017en\u00e9 p\u00f3dium vyu\u017e\u00edvaj\u00fa <strong>super-sety alebo tri-sety<\/strong>. Super-sety s\u00fa dva cviky, ktor\u00e9 sa striedaj\u00fa s prest\u00e1vkou do 30 sek\u00fand a tri-sety zas tri cviky funguj\u00face na rovnakom princ\u00edpe. Napr\u00edklad: cvik \u010d.1 Bench press s ve\u013ekou ty\u010dou, nasleduje pauza &#8211; max. 30 sek\u00fand a cvik \u010d.2 &#8211; pr\u00ed\u0165ahy hornej kladky oboma rukami pred hlavu a znova pauza do 30 sek\u00fand. Toto sa pova\u017euje za<strong> jeden set v super-sete<\/strong>.<span style=\"color: #ff6600;\"> <em>[4]<\/em><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\"><h3 id=\"block-d69d71c4-621c-4d76-8ba5-244e4cb09d02\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"d69d71c4-621c-4d76-8ba5-244e4cb09d02\" data-type=\"core\/heading\" data-title=\"Heading\">Ako je to s prest\u00e1vkami medzi cvikmi u \u017eien?<\/h3><\/h3>\n\n<p><em data-rich-text-format-boundary=\"true\">\u201cV\u00fdskum uk\u00e1zal, \u017ee \u017eeny cvi\u010diacie s podobnou z\u00e1\u0165a\u017eou ako mu\u017ei, <strong>produkuj\u00fa menej kyseliny mlie\u010dnej<\/strong>, a preto poci\u0165uj\u00fa ni\u017e\u0161ie zv\u00fd\u0161enie tepovej frekvencie. Z toho d\u00f4vodu vy\u017eaduj\u00fa menej odpo\u010dinku ako mu\u017ei medzi s\u00e9riami.\u201d<\/em> tvrd\u00ed F. Delavier vo svojej knihe <em>Delavier&#8217;s Women&#8217;s Strength Training Anatomy Workouts<\/em>. \u017deny maj\u00fa tendenciu k zv\u00fd\u0161eniu doby odpo\u010dinku viac, ne\u017e je nutn\u00e9, aby <strong>zvl\u00e1dli \u0165a\u017e\u0161ie v\u00e1hy a viac setov,<\/strong> \u010do zni\u017euje intenzitu tr\u00e9ningu.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636758848.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<p>Na to, aby boli \u017eeny telesne a du\u0161evne v\u00fdkonnej\u0161ie, by malo by\u0165 30 a\u017e 45 sek\u00fand posta\u010duj\u00facich. Za\u010diato\u010dn\u00ed\u010dky alebo vytrvalostne menej zdatn\u00e9 \u017eeny vo fitness centr\u00e1ch by si mali <strong>dopria\u0165 dlh\u0161iu prest\u00e1vku<\/strong>. Ak je va\u0161\u00edm cie\u013eom spa\u013eovanie kal\u00f3ri\u00ed a tuku, je potrebn\u00e9 si zvykn\u00fa\u0165 na <strong>r\u00fdchlej\u0161ie tempo s jedine 10 a\u017e 20 sek\u00fand <\/strong>prest\u00e1vkami medzi cvikmi. Ako budete napredova\u0165, <strong>zni\u017eujte dobu odpo\u010dinku<\/strong> na absol\u00fatne minimum. Potom, \u010do ste dosiahli minimum, ste pripraven\u00e1 prejs\u0165 na najintenz\u00edvnej\u0161iu formu tr\u00e9ningu, tzv. <strong>kruhov\u00fd tr\u00e9ning.<\/strong> Pri kruhovom tr\u00e9ningu sa za prest\u00e1vku pova\u017euje \u010das, za ktor\u00fd sa priprav\u00edte od jedn\u00e9ho cviku ku druh\u00e9mu. <span style=\"color: #ff6600;\"><em>[5]<\/em><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Je potrebn\u00e9 dodr\u017ea\u0165 ur\u010dit\u00fa prest\u00e1vku aj pri cvikoch na stred tela, ak\u00fdm je plank?<\/h3>\n\n<p>\u00dapln\u00fdm za\u010diato\u010dn\u00edkom, ktor\u00ed sa nedok\u00e1\u017eu udr\u017ea\u0165 <strong>v spr\u00e1vnej forme planku po dobu 30 sek\u00fand<\/strong> sa v\u0161eobecne odpor\u00fa\u010da <strong>30 sekundov\u00e1 prest\u00e1vka<\/strong> pred \u010fal\u0161\u00edm plankom. \u010c\u00edm dlh\u0161ie dok\u00e1\u017eeme udr\u017ea\u0165 plank, o to krat\u0161ia by mala by\u0165 prest\u00e1vka. Plank sa v\u00e4\u010d\u0161inou prid\u00e1va do kruhov\u00e9ho tr\u00e9ningu, ktor\u00fd zah\u0155\u0148a viac cvikov ur\u010den\u00fdch na tr\u00e9ning brucha alebo na spev\u0148ovanie stredu tela. Kv\u00f4li tomu by mala by\u0165 <strong>prest\u00e1vka medzi plankom \u010do najkrat\u0161ia<\/strong>. <span style=\"color: #ff6600;\"><em>[6]<\/em><\/span><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-657020656.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prestavky_medzi_opakovaniami\"><\/span>Prest\u00e1vky medzi opakovaniami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Odpo\u010dinkov\u00e1 pauza, zn\u00e1ma ako<strong> rest-pause alebo interrepetition rest<\/strong>, sa pou\u017e\u00edva najm\u00e4 pri cvikoch objemov\u00e9ho charakteru. T\u00e1to met\u00f3da funguje na princ\u00edpe vykonania jedn\u00e9ho alebo viacer\u00fdch opakovan\u00ed <strong>s relat\u00edvne ve\u013ekou z\u00e1\u0165a\u017eou<\/strong> (6 a\u017e 1-RM) <strong>nasleduj\u00facou kr\u00e1tkou prest\u00e1vkou<\/strong> 15-30 sek\u00fand a pokra\u010dovan\u00edm \u010fal\u0161\u00edch opakovan\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pod\u013ea \u0161t\u00fadie, uskuto\u010dnenej trojicou (Lawton, Cronin a Lindsell) v roku 2006, prest\u00e1vky medzi opakovaniami pri v\u00e4\u010d\u0161om mno\u017estve opakovan\u00ed <strong>zvy\u0161uj\u00fa celkov\u00fa silu v porovnan\u00ed s opakovan\u00edm bez prest\u00e1vok<\/strong>. Lawton, Cronin a Lindsell sk\u00famali atl\u00e9tov, ktor\u00ed vykon\u00e1vali koncentrick\u00e9 opakovania \u010do najr\u00fdchlej\u0161ie <strong>v oby\u010dajnom sete \u0161iestich opakovan\u00ed<\/strong> s 6-RM, v porovnan\u00ed s pou\u017e\u00edvan\u00edm rovnakej v\u00e1hy pre \u0161es\u0165 s\u00e9ri\u00ed po jednom opakovan\u00ed s prest\u00e1vkou 20 sek\u00fand medzi s\u00e9riami, troch s\u00e9ri\u00ed po dvoch opakovaniach &#8211;s 50 sekundovou prest\u00e1vkou medzi nimi a dvoch s\u00e9ri\u00ed po troch opakovaniach s prest\u00e1vkou 100 sek\u00fand. U atl\u00e9tov, ktor\u00ed<strong> pou\u017e\u00edvali prest\u00e1vky medzi s\u00e9riami,<\/strong> do\u0161lo k <strong>v\u00fdrazne lep\u0161\u00edm silov\u00fdm v\u00fdkonom<\/strong> pri opakovaniach 4 a\u017e 6 (25-49%). Celkov\u00fd silov\u00fd v\u00fdkon po\u010das ka\u017edej s\u00e9rie pomocou prest\u00e1vok sa tie\u017e zlep\u0161il, a to a\u017e o 21.6-25.1% <strong>v porovnan\u00ed s oby\u010dajnou 6-RM s\u00e9riou<\/strong>. Medzi t\u00fdmito troma pr\u00edkladmi nedo\u0161lo k v\u00fdrazn\u00e9mu silov\u00e9mu rozdielu. V\u00fdkon a sila <strong>v\u00fdrazne klesli ni\u017e\u0161ie v priebehu s\u00e9ri\u00ed bez odpo\u010dinku<\/strong> (7-16%), s pauzou 20 sek\u00fand (2.7-6%) a po pauze 40 sek\u00fand to u\u017e bolo omnoho lep\u0161ie (0.4-3%).<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V \u010fal\u0161ej \u0161t\u00fadii testoval Hansen v roku 2011 <strong>v\u00fdbu\u0161n\u00fa silu vysoko tr\u00e9novan\u00fdch hr\u00e1\u010dov<\/strong> rugby pri viack\u013abov\u00fdch cvikoch po dobu 8 mesiacov. Atl\u00e9tov rozdelil do dvoch skup\u00edn, prv\u00e1 tr\u00e9novala tradi\u010dn\u00fdm sp\u00f4sobom <strong>bez pou\u017eitia prest\u00e1vok<\/strong> medzi opakovaniami a druh\u00e1 s 30 sekundov\u00fdmi prest\u00e1vkami. Av\u0161ak rozdiel medzi t\u00fdmito skupinami pri cvikoch ako drep s v\u00fdskokom, power clean alebo clean pull bol minim\u00e1lny.<span style=\"color: #ff6600;\"><em> [7]<\/em><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prestavky_medzi_treningami\"><\/span>Prest\u00e1vky medzi tr\u00e9ningami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Prest\u00e1vky medzi tr\u00e9ningami alebo frekvencia tr\u00e9ningu je jedn\u00fdm z najosobnej\u0161\u00edch tr\u00e9ningov\u00fdch parametrov. Jej doba z\u00e1le\u017e\u00ed najm\u00e4 <strong>od objemu a intenzity tr\u00e9ningu, v\u00fdberu cvikov, tr\u00e9novanosti, regenera\u010dn\u00fdch schopnost\u00ed, stravy a tr\u00e9ningov\u00e9ho cie\u013ea.<\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669524180.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<p>Tr\u00e9ningy s ve\u013ekou z\u00e1\u0165a\u017eou si vy\u017eaduj\u00fa dlh\u0161iu dobu odpo\u010dinku, aby sme dok\u00e1zali znova <strong>previes\u0165 rovnak\u00fd alebo efekt\u00edvnej\u0161\u00ed tr\u00e9ning,<\/strong> a to plat\u00ed najm\u00e4 pre viack\u013abov\u00e9 cviky, medzi ktor\u00e9 patria napr. drepy, v\u00fdpady, m\u0155tvy \u0165ah, at\u010f. Po pou\u017eit\u00ed <strong>extr\u00e9mne ve\u013ekej z\u00e1\u0165a\u017ee<\/strong> (90% a\u017e 100% z 1-RM <em>(one repetition maximum &#8211; maxim\u00e1lne jedn\u00e9ho opakovania)<\/em> potrebujeme a\u017e <strong>do 72 hod\u00edn regener\u00e1cie<\/strong>, k\u00fdm <strong>pri n\u00edzkej a strednej z\u00e1\u0165a\u017ei<\/strong> (60% a\u017e 85% z 1-RM) n\u00e1m vysta\u010d\u00ed aj krat\u0161ia doba <strong>48 a\u017e 24 hod\u00edn<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokia\u013e je ale v\u00e1\u0161 tr\u00e9ning excentrick\u00fd (nadmaxim\u00e1lny), pri pou\u017eit\u00ed z\u00e1\u0165a\u017ee (120% a\u017e 130% 1-RM) je potrebn\u00e9 dodr\u017ea\u0165<strong> aspo\u0148 72 hod\u00edn regener\u00e1cie<\/strong> pred \u010fal\u0161\u00edm excentrick\u00fdm tr\u00e9ningom. Hlavn\u00fdm d\u00f4vodom dlh\u00e9ho odpo\u010dinku po takomto tr\u00e9ningu je fakt, \u017ee sp\u00f4sobuje v<strong>\u00e4\u010d\u0161\u00ed rozpad svalov\u00e9ho vl\u00e1kna<\/strong> a spojivov\u00e9ho tkaniva, uvo\u013e\u0148ovanie enz\u00fdmov, <strong>oneskoren\u00fd n\u00e1stup bolesti svalu<\/strong> (svalovky), a zhor\u0161enie neuromuskul\u00e1rnej funkcie, ktor\u00e1 obmedzuje produkciu sily a rozsah pohybu.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-669481114.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<p>Ned\u00e1vna \u0161t\u00fadia zis\u0165ovala <strong>rozdiel medzi jedn\u00fdm tr\u00e9ningom t\u00fd\u017edenne<\/strong> a dvoma a\u017e troma tr\u00e9ningami t\u00fd\u017edenne pri netr\u00e9novan\u00fdch jedincoch. Ka\u017ed\u00fd tr\u00e9ning pozost\u00e1val zo siedmich setov po 10 opakovan\u00ed excentrick\u00fdch kontrakc\u00ed\u00ed pre svaly kvadricepsu. Obe skupiny tr\u00e9novan\u00fdch <strong>preuk\u00e1zali vidite\u013en\u00e9 zlep\u0161enia.<\/strong> Bolo v\u0161ak dok\u00e1zan\u00e9, \u017ee excentrick\u00fd tr\u00e9ning raz do t\u00fd\u017ed\u0148a bol <strong>efekt\u00edvny na udr\u017eiavanie sily a svalov<\/strong>, k\u00fdm u jedincov tr\u00e9nuj\u00facich 2-3 kr\u00e1t do t\u00fd\u017ed\u0148a<strong> nastal n\u00e1rast sily<\/strong>. Tr\u00e9ningy vzpiera\u010dov a kulturistov sa pova\u017euj\u00fa za vysoko frekventovan\u00e9 (4-6 tr\u00e9ningov t\u00fd\u017edenne). V obdob\u00ed pr\u00edpravy na s\u00fa\u0165a\u017ee (kulturistick\u00e9, vzpiera\u010dsk\u00e9, crossfit, a in\u00e9) sa \u010dasto vyu\u017e\u00edva tzv. <strong>double split program<\/strong>, \u010do je rozdelenie dvoch tr\u00e9ningov v rovnak\u00fd de\u0148, \u010d\u00edm sa po\u010det tr\u00e9ningov m\u00f4\u017ee<strong> zv\u00fd\u0161i\u0165 a\u017e na 12 za t\u00fd\u017ede\u0148<\/strong>. <span style=\"color: #ff6600;\"><em>[8] <\/em><\/span>Miroslav Petr a Petr \u0160\u0165astn\u00fd uv\u00e1dzaj\u00fa, \u017ee \u201cbulharsk\u00fd tr\u00e9ner vzpiera\u010dov Abadjev pou\u017e\u00edval<strong> 9 a\u017e 12 tr\u00e9ningov t\u00fd\u017edenne<\/strong> pri svojich klientoch.\u201d<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Men\u0161ie svalov\u00e9 skupiny sa dok\u00e1\u017eu <strong>zregenerova\u0165 r\u00fdchlej\u0161ie ne\u017e tie ve\u013ek\u00e9<\/strong>. Ako pr\u00edklad m\u00f4\u017eeme uvies\u0165 extern\u00e9 rot\u00e1tory ramena, ktor\u00e9 m\u00f4\u017eu by\u0165 precvi\u010den\u00e9 <strong>a\u017e 3-kr\u00e1t v t\u00fd\u017edni<\/strong>, v porovnan\u00ed s komplexn\u00fdmi cvikmi, ako s\u00fa m\u0155tve \u0165ahy alebo drepy.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-690428100.jpg\" alt=\"prest&#xE1;vky medzi tr&#xE9;ningami\" width=\"843\" height=\"562\" title=\"prest&#xE1;vky medzi tr&#xE9;ningami\"\/><\/figure>\n<\/div>\n<p>Miroslav Petr a Petr \u0160\u0165astn\u00fd \u010falej uv\u00e1dzaj\u00fa, \u017ee \u201cjedine nov\u00fd stimul vo forme nav\u00fd\u0161enia hmotnosti, po\u010dtu opakovan\u00ed, s\u00e9ri\u00ed, \u010di skr\u00e1ten\u00edm intervalu odpo\u010dinku, <strong>m\u00f4\u017eeme zaisti\u0165 progres rastu<\/strong>. Dostato\u010dne zregenerovan\u00e1 svalov\u00e1 skupina mus\u00ed by\u0165 schopn\u00e1 oproti posledn\u00e9mu tr\u00e9ningu <strong>lep\u0161ieho v\u00fdkonu.<\/strong>\u201d Ka\u017ed\u00fd z n\u00e1s by mal by\u0165 schopn\u00fd vn\u00edma\u0165 svoje telo a individu\u00e1lne pos\u00fadi\u0165, \u010di do\u0161lo ku kompletnej regener\u00e1ci\u00ed za\u0165a\u017eenej svalovej skupiny. <span style=\"color: #ff6600;\"><em>[9]<\/em><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pr\u00edznaky straty sily na za\u010diatku tr\u00e9ningu a klinick\u00fdch pr\u00edznakov, ako nevo\u013enos\u0165, z\u00e1vraty a mdloby, s\u00fa jasn\u00fdmi<strong> znameniami neschopnosti toler\u00e1cie tr\u00e9ningu<\/strong>. Pokia\u013e sa tak\u00e9to pr\u00edznaky objavia, tr\u00e9ning by mal by\u0165 zastaven\u00fd a dlh\u0161ia doba odpo\u010dinku pou\u017eit\u00e1 v nasleduj\u00facom tr\u00e9ningu. Starnutie zni\u017euje schopnos\u0165 tolerova\u0165 zmeny pH (kyslos\u0165) svalov a krvi a zd\u00f4raz\u0148uje potrebu postupn\u00e9ho p<strong>redl\u017eovania d\u013a\u017eky odpo\u010dinku<\/strong> medzi cvikmi a tr\u00e9ningami. <span style=\"color: #ff6600;\"><em>[10]<\/em><\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e sk\u00fasenosti s prest\u00e1vkami. Ak\u00e9 <strong>prest\u00e1vky medzi opakovaniami, setmi a tr\u00e9ningami<\/strong> dodr\u017eiavate vy? V pr\u00edpade, \u017ee v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Prest\u00e1vky medzi opakovaniami, cvikmi a tr\u00e9ningami v\u00fdrazne ovplyv\u0148uj\u00fa pokroky. Pre efekt\u00edvny, v\u00fdkonn\u00fd a hlavne bezpe\u010dn\u00fd tr\u00e9ning je treba pochopi\u0165 ich d\u00f4le\u017eitos\u0165.<\/p>\n","protected":false},"author":25,"featured_media":150206,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6057,6137,6062],"filter_section":[],"filter_attribute":[13025],"class_list":{"0":"post-330052","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-treningove-chyby-a-tipy","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ak\u00e9 s\u00fa najlep\u0161ie prest\u00e1vky medzi opakovaniami, cvikmi a tr\u00e9ningami? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prest\u00e1vky medzi opakovaniami, cvikmi a tr\u00e9ningami v\u00fdrazne ovplyv\u0148uj\u00fa pokroky. 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