{"id":331688,"date":"2016-11-15T19:47:44","date_gmt":"2016-11-15T18:47:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=331688"},"modified":"2023-08-04T14:11:35","modified_gmt":"2023-08-04T12:11:35","slug":"arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/","title":{"rendered":"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#OBECNE_TRENINKOVE_TIPY\" title=\"OBECN\u00c9 TR\u00c9NINKOV\u00c9 TIPY\">OBECN\u00c9 TR\u00c9NINKOV\u00c9 TIPY<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#RAMENA\" title=\"RAMENA\">RAMENA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#BICEPSY\" title=\"BICEPSY\">BICEPSY<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#TRICEPSY\" title=\"TRICEPSY\">TRICEPSY<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#NOHY\" title=\"NOHY\">NOHY<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#BRISNI_SVALSTVO\" title=\"B\u0158I\u0160N\u00cd SVALSTVO\">B\u0158I\u0160N\u00cd SVALSTVO<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#HRUDNIK\" title=\"HRUDN\u00cdK\">HRUDN\u00cdK<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#ZADA\" title=\"Z\u00c1DA\">Z\u00c1DA<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zeptali jste se n\u011bkdy sami sebe: ,,Co by d\u011blal Arnold Schwarzenegger?&#8221;. T\u011bchto 31 \u017eelezn\u00fdch tip\u016f v\u00e1m odpov\u00ed na tuto ot\u00e1zku a pom\u016f\u017ee usp\u011bt v budov\u00e1n\u00ed svalov\u00e9 hmoty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dlouho p\u0159edt\u00edm, ne\u017e vyd\u011blal 25 milion\u016f dolar\u016f za sv\u00e9 filmov\u00e9 role, Arnold Schwarzenegger m\u011bs\u00ed\u010dn\u011b psal <strong>\u010dl\u00e1nky pro kulturistick\u00fd magaz\u00edn<\/strong> Joea Weidera, tak\u00e9 pokl\u00e1dan\u00e9ho za kmotra kulturistiky. Arnold sice za sv\u00e9 psan\u00ed nez\u00edskal \u017e\u00e1dnou \u017eurnalistickou cenu, ale pozd\u011bji sv\u00e9 ideje a tr\u00e9ninky shrom\u00e1\u017edil ve sv\u00e9 <strong>nejprod\u00e1van\u011bj\u0161\u00ed knize<\/strong> s n\u00e1zvem <a title=\"Nov\u00e1 encyklopedie modern\u00ed kulturistiky\" href=\"https:\/\/www.amazon.com\/The-New-Encyclopedia-Modern-Bodybuilding\/dp\/0684857219\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Nov\u00e1 encyklopedie modern\u00ed kulturistiky<\/strong><\/a>, kter\u00e1 je je\u0161t\u011b dodnes pou\u017e\u00edvan\u00e1 jako perfektn\u00ed zdroj informac\u00ed pro kulturisty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tato kniha vy\u017eaduje jistou n\u00e1mahu. Nejen proto, \u017ee m\u00e1 v\u00edce ne\u017e 800 stran, d\u00edky \u010demu\u017e je fakt t\u011b\u017ek\u00e1, a proto ji n\u011bkte\u0159\u00ed pou\u017e\u00edvaj\u00ed sp\u00ed\u0161e jako dekoraci na konferen\u010dn\u00edm stolku. Ale i proto, \u017ee fanatik\u016fm, kte\u0159\u00ed ji sh\u00e1n\u011bj\u00ed s podpisem, to d\u00e1 opravdu dost zabrat. V z\u00e1jmu z\u00edsk\u00e1n\u00ed t\u011bch nejlep\u0161\u00edch poznatk\u016f od jedn\u00e9 z nejsiln\u011bj\u0161\u00edch mysl\u00ed v&nbsp;kulturistice v\u00e1m nab\u00edz\u00edme 31 tr\u00e9ninkov\u00fdch tip\u016f Arnolda, jak si vypracovat va\u0161e vysn\u011bn\u00e9 t\u011blo.<\/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=\"OBECNE_TRENINKOVE_TIPY\"><\/span>OBECN\u00c9 TR\u00c9NINKOV\u00c9 TIPY<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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"631\" height=\"898\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/SchwarzeneggerJan2010-1.jpg\" alt=\"Arnold Schwarzenegger\" class=\"wp-image-402371\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/SchwarzeneggerJan2010-1.jpg 631w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/SchwarzeneggerJan2010-1-281x400.jpg 281w\" sizes=\"auto, (max-width: 631px) 100vw, 631px\" \/><figcaption>Autor fotografie: Bob Doran<br>https:\/\/commons.wikimedia.org\/wiki\/File:SchwarzeneggerJan2010.jpg<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">&nbsp;1.&nbsp;Vyberte si spr\u00e1vn\u00e9 cviky pro r\u016fst<\/h3>\n\n\n\n<p>Tr\u00e9novat tvrd\u011b je stejn\u011b d\u016fle\u017eit\u00e9 jako tr\u00e9novat moud\u0159e. <em>,,Abyste se stali masivn\u00edmi, mus\u00edte b\u00fdt nejprve siln\u00ed.&#8221;,<\/em> napsal Arnold. <em>,,Za\u010d\u00e1te\u010dn\u00edci a<\/em> <em>pokro\u010dil\u00ed kulturist\u00e9 by se nem\u011bli tolik soust\u0159edit na rafinovanost, jako na r\u016fst.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S t\u011bmito Arnoldov\u00fdmi my\u0161lenkami byste se m\u011bli m\u00e9n\u011b soust\u0159edit na izolovan\u00e9 cviky a up\u0159ednostnit komplexn\u00ed cvi\u010den\u00ed. Bench press (tlak na lavi\u010dce), d\u0159ep, mrtv\u00fd tah, p\u0159\u00edtahy v &nbsp; p\u0159edklonu, silov\u00e9 p\u0159em\u00edst\u011bn\u00ed, jsou p\u0159\u00edklady dobr\u00fdch komplexn\u00edch cvik\u016f, kter\u00e9 vy\u017eaduj\u00ed koordinaci v\u00edce svalov\u00fdch skupin. Tyto cviky by m\u011bly tvo\u0159it z\u00e1klad va\u0161eho tr\u00e9ninkov\u00e9ho pl\u00e1nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho, \u017ee jsou tyto pohyby slo\u017eit\u011bj\u0161\u00ed ne\u017e jejich izolovan\u00e9 protiklady, nab\u00edzej\u00ed zna\u010dnou v\u00fdhodu, kter\u00e1 umo\u017e\u0148uje tr\u00e9nov\u00e1n\u00ed s t\u011b\u017ek\u00fdmi v\u00e1hami zam\u011b\u0159en\u00fdmi na c\u00edlovou skupinu sval\u016f. Arnold v\u011b\u0159il, \u017ee prov\u00e1d\u011bn\u00ed t\u011bchto pohyb\u016f a p\u0159ekon\u00e1v\u00e1n\u00ed sebe sam\u00e9ho m\u00e1 nejv\u011bt\u0161\u00ed a nejd\u016fle\u017eit\u011bj\u0161\u00ed pod\u00edl na z\u00edsk\u00e1v\u00e1n\u00ed s\u00edly a objemu.<\/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. Pou\u017e\u00edvejte t\u011b\u017ek\u00e9 v\u00e1hy a m\u00e1lo opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Pro Arnolda je spr\u00e1vn\u00fd v\u00fdb\u011br v\u00e1hy tak d\u016fle\u017eit\u00fd, jako spr\u00e1vn\u00fd v\u00fdb\u011br cviku. V podstat\u011b 8 opakov\u00e1n\u00ed d\u0159ep\u016f s v\u00e1hou 160 kg je lep\u0161\u00edm stimulem pro svalovou hmotu ne\u017e 40 opakov\u00e1n\u00ed s v\u00e1hou 45 kg.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><em>,,Za\u010dn\u011bte s<\/em> <em>men\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed na zah\u0159\u00e1t\u00ed (av\u0161ak ne tak, aby to vedlo k<\/em> <em>\u00fapln\u00e9mu vy\u010derp\u00e1n\u00ed sval\u016f), n\u00e1sledn\u011b s<\/em> <em>ka\u017edou s\u00e9ri\u00ed p\u0159id\u00e1vejte v\u00e1hu a<\/em> <em>ub\u00edrejte po\u010det opakov\u00e1n\u00ed, dokud nedos\u00e1hnete sv\u00e9ho vrcholu, &#8220;<\/em> <strong>napsal Arnold.<\/strong> <em>,,Obvykle p\u0159i mn\u011b st\u00e1la osoba, kter\u00e1 mi pom\u00e1hala dostat se p\u0159es vrcholov\u00fd<\/em> <em>bod, nebo mi pom\u00e1hala se zv\u00fd\u0161en\u00edm<\/em> <em>hmotnosti z\u00e1va\u017e\u00ed.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold se nesoust\u0159edil pouze na v\u00e1hu, ale cht\u011bl si b\u00fdt jist\u00fd, \u017ee <strong>z\u00e1va\u017e\u00ed je v<\/strong> <strong>c\u00edlov\u00e9m rozp\u011bt\u00ed:<\/strong> <em>,,M\u00e1m jistou hranici.<\/em> <em>Nikdy ned\u011bl\u00e1m m\u00e9n\u011b ne\u017e \u0161est opakov\u00e1n\u00ed u v\u011bt\u0161iny pohyb\u016f a<\/em> <em>nikdy zase v\u00edce ne\u017e 12. Toto pravidlo se d\u00e1 aplikovat na v\u011bt\u0161inu \u010d\u00e1st\u00ed t\u011bla, v\u010detn\u011b l\u00fdtek.&#8221; <\/em>Ujist\u011bte se proto i <strong>spr\u00e1vn\u00fdm v\u00fdb\u011brem v\u00e1hy<\/strong> v dan\u00e9m rozmez\u00ed opakov\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;Nespokojujte se s&nbsp;rutinou<\/h3>\n\n\n\n<p>Pouze p\u00e1r lid\u00ed v\u00ed, \u017ee Arnold m\u00e1 byznys titul, ale nepot\u0159eboval diplom k tomu, aby zjistil, \u017ee kles\u00e1n\u00ed v\u00fdnos\u016f lze aplikovat i na cvi\u010den\u00ed. D\u011blat ty sam\u00e9 cviky del\u0161\u00ed dobu bez zna\u010dn\u00fdch zm\u011bn m\u00e1 v pr\u016fb\u011bhu \u010dasu klesaj\u00edc\u00ed hodnotu. To se st\u00e1v\u00e1, kdy\u017e se kulturista ocitne v tr\u00e9ninkov\u00e9 rutin\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>,,Na z\u00e1klad\u011b jist\u00e9 struktury jsem pravideln\u011b obm\u011b\u0148oval cvi\u010den\u00ed.<\/em> <em>R\u00e1d jsem \u0161okoval svaly t\u00edm, \u017ee jsem je nenech\u00e1val v<\/em><em>e<\/em> <em>stereotypu.&#8221; <\/em>Arnold si jako dom\u00e1c\u00ed \u00fakol v\u017edy pl\u00e1noval sv\u00e9 tr\u00e9ninky. Jakmile zjistil, \u017ee n\u011bjak\u00fd cvik ji\u017e nep\u0159in\u00e1\u0161\u00ed v\u00fdsledky, vym\u011bnil ho za jin\u00fd. Nikdy se neb\u00e1l <strong>experimentovat s<\/strong> <strong>cviky<\/strong> nebo alternativn\u00edmi tr\u00e9ninkov\u00fdmi metodami a st\u00e1le vyhled\u00e1val nov\u00e9 cesty, <strong>jak se st\u00e1t v\u011bt\u0161\u00edm a<\/strong> <strong>lep\u0161\u00edm,<\/strong> pokud se mu star\u00e9 cesty zd\u00e1ly b\u00fdt ne\u00fa\u010dinn\u00e9.<\/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. P\u0159eneste se p\u0159es selh\u00e1n\u00ed s&nbsp;pokro\u010dil\u00fdmi technikami<\/h3>\n\n\n\n<p>Ve sv\u00e9 knize Arnold identifikuje pou\u017eit\u00ed r\u016fzn\u00fdch pokro\u010dil\u00fdch tr\u00e9ninkov\u00fdch technik jako zbra\u0148 k pos\u00edlen\u00ed zaost\u00e1vaj\u00edc\u00edch \u010d\u00e1st\u00ed t\u011bla. Spol\u00e9hal se na metodu pokus a omyl, a proto s\u00e1m vyzkou\u0161el r\u016fzn\u00e9 techniky, a n\u00e1sledn\u011b se zam\u011b\u0159il na to, co pro n\u011bj fungovalo nejl\u00e9pe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte se aplikovat na sv\u016fj tr\u00e9nink techniky, jako n\u00e1siln\u00e9 opakov\u00e1n\u00ed, negativa, dropsety, \u010d\u00e1ste\u010dn\u00e9 opakov\u00e1n\u00ed, odpo\u010dinek &#8211; pauza nebo jin\u00e9 ideje, o kter\u00fdch jste \u010detli. Po pou\u017eit\u00ed jedn\u00e9 techniky se ujist\u011bte, jak se c\u00edt\u00edte, nenastavujte ka\u017edou s\u00e9rii a\u017e do vy\u010derp\u00e1n\u00ed, ale st\u00e1le si nechte 1-2 nejt\u011b\u017e\u0161\u00ed s\u00e9rie pro ka\u017ed\u00fd cvik.<\/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. Chra\u0148te se p\u0159ed p\u0159etr\u00e9nov\u00e1n\u00edm<\/h3>\n\n\n\n<p>Ve sv\u00e9 <strong>horlivosti k<\/strong> <strong>vypracov\u00e1n\u00ed sval\u016f<\/strong> se m\u016f\u017eete dostat do st\u00e1dia, kdy budete cht\u00edt v\u0161echno zahodit a spl\u00e1chnout, ale Arnold varuje p\u0159ed touto kontraproduktivn\u00ed strategi\u00ed: <em>,,Nastanou dny, kdy n\u011bjak\u00e1 \u010d\u00e1st t\u011bla bude zaost\u00e1vat, proto\u017ee jste ji p\u0159etr\u00e9novali a zat\u011b\u017eovali ji nadm\u011brn\u011b, tak \u010dasto a<\/em> <em>intenzivn\u011b, \u017ee nikdy nem\u011bla \u010das na odpo\u010dinek, zotavit se a<\/em> <em>r\u016fst.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>,,Odpov\u011b\u010f na dan\u00fd probl\u00e9m je d\u00e1t zesilovan\u00fdm sval\u016fm \u0161anci zotavit se a<\/em> <em>upravit tr\u00e9ninkov\u00fd pl\u00e1n tak, aby nedo\u0161lo k<\/em> <em>op\u011btovn\u00e9mu p\u0159etr\u00e9nov\u00e1n\u00ed.<\/em> <em>Zapamatujte si, \u017ee p\u0159\u00edli\u0161 mnoho m\u016f\u017ee b\u00fdt stejn\u011b zl\u00e9 jako p\u0159\u00edli\u0161 m\u00e1lo, kdy\u017e mluv\u00edme o<\/em> <em>kulturistick\u00e9m tr\u00e9ninku.&#8221;<\/em><\/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=\"RAMENA\"><\/span>RAMENA<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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"774\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1974-774x1124.webp\" alt=\"Arnold Schwarzenegger\" class=\"wp-image-402859\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1974-774x1124.webp 774w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1974-275x400.webp 275w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1974.webp 925w\" sizes=\"auto, (max-width: 774px) 100vw, 774px\" \/><figcaption>Autor fotografie: ve\u0159ejn\u00e1 dom\u00e9na Madison Square Garden Center <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1974.jpg\" class=\"ek-link\">https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1974.jpg <\/a><\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">6.&nbsp;Tlaky v\u00e1m nejl\u00e9pe vybuduj\u00ed objem<\/h3>\n\n\n\n<p>Komplexn\u00ed cvi\u010den\u00ed, jako tlaky a p\u0159\u00edtahy k brad\u011b, nejl\u00e9pe buduj\u00ed objem v ramenou. Arnold cvi\u010dil tyto cviky hlavn\u011b na za\u010d\u00e1tku tr\u00e9ninku, kdy byla jeho hladina energie nejvy\u0161\u0161\u00ed. Obvykle d\u011blal tlaky s \u010dinkou za a p\u0159ed hlavou pro zkompletov\u00e1n\u00ed rozvoje.<\/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.&nbsp;Nau\u010dte se r\u016fzn\u00e9 zp\u016fsoby, jak d\u011blat jeden pohyb<\/h3>\n\n\n\n<p>Mal\u00e9 rozd\u00edly v tom, jak podobn\u00e9 pohyby \u00fa\u010dinkuj\u00ed na c\u00edlovou skupinu sval\u016f, a to m\u00edrn\u011b odli\u0161n\u00fdmi zp\u016fsoby, n\u00e1m poskytuje lep\u0161\u00ed stimul. Arnold vyhled\u00e1val alternativn\u00ed cvi\u010den\u00ed, kter\u00e1 \u00fa\u010dinkuj\u00ed na c\u00edlov\u00fd sval z r\u016fzn\u00fdch \u00fahl\u016f. Nap\u0159\u00edklad p\u0159i pou\u017eit\u00ed jednoru\u010dn\u00edch \u010dinek m\u00edsto velk\u00e9 \u010dinky p\u0159i tlac\u00edch nad hlavu, \u00famysln\u011b sn\u00ed\u017eil vzd\u00e1lenost z\u00e1va\u017e\u00ed n\u011bkolik palc\u016f pod spodn\u00ed bod pohybu, a n\u00e1sledn\u011b jednoru\u010dky spolu p\u0159ivedl do horn\u00ed \u010d\u00e1sti, co\u017e prodlou\u017eilo rozsah pohybu.<\/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.&nbsp;Za\u00fato\u010dte na ramena&nbsp;izolovan\u00fdmi cviky<\/h3>\n\n\n\n<p>Arnold pou\u017e\u00edval izolovan\u00e9 cviky, jako dopln\u011bk k tlak\u016fm nad hlavu a na izolov\u00e1n\u00ed deltov\u00fdch sval\u016f. Zde tak\u00e9 vyhled\u00e1val rozd\u00edly, kter\u00e9 \u010dasem l\u00e9pe buduj\u00ed celkovou velikost. Nap\u0159\u00edklad p\u0159i upa\u017eov\u00e1n\u00ed na kladk\u00e1ch zep\u0159edu poci\u0165ujete zapojov\u00e1n\u00ed jin\u00fdch \u010d\u00e1st\u00ed sval\u016f ne\u017e zezadu. V\u011bd\u011bt jak d\u011blat n\u011bjak\u00fd pohyb a vytvo\u0159it si vzorec pohyb\u016f na r\u016fzn\u00fdch p\u0159\u00edstroj\u00edch je pro kulturistu kl\u00ed\u010dov\u00e9, aby svou postavu dok\u00e1zal posunout na dal\u0161\u00ed \u00farove\u0148.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Horn\u00ed trap\u00e9zy tr\u00e9nujte spolu s&nbsp;rameny<\/h3>\n\n\n\n<p>Arnold je tr\u00e9noval najednou, proto\u017ee horn\u00ed trap\u00e9zy dost\u00e1vaj\u00ed jistou d\u00e1vku stimulace b\u011bhem r\u016fzn\u00fdch cvik\u016f ramen. Jeho hlavn\u00edm cvikem na horn\u00ed trap\u00e9zy bylo kr\u010den\u00ed ramen. Maximalizace tohoto svalu si v\u0161ak vy\u017e\u00e1dala \u0159adu jin\u00fdch pohyb\u016f, v\u010detn\u011b silov\u00e9ho p\u0159\u00edtahu, p\u0159em\u00edst\u011bn\u00ed a veslov\u00e1n\u00ed. Jeliko\u017e rozsah pohybu p\u0159i pokr\u010den\u00ed ramen je pom\u011brn\u011b kr\u00e1tk\u00fd, Arnold doporu\u010duje ubrat z hmotnosti ve prosp\u011bch pln\u00e9ho poma\u010dk\u00e1n\u00ed ramen tak vysoko, jak je to jen mo\u017en\u00e9.<\/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=\"BICEPSY\"><\/span>BICEPSY<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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1119\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1984-1119x1124-1.webp\" alt=\"Arnold Schwarzenegger\" class=\"wp-image-402874\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1984-1119x1124-1.webp 1119w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1984-1119x1124-1-398x400.webp 398w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_1984-1119x1124-1-150x150.webp 150w\" sizes=\"auto, (max-width: 1119px) 100vw, 1119px\" \/><figcaption>Autor fotografie: Mary Frampton, Los Angeles Times https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_1984.jpg <\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">10.&nbsp;Objem nab\u00edrejte velkou \u010dinkou bicepsov\u00fdm zdvihem vestoje<\/h3>\n\n\n\n<p>Arnold miloval bicepsov\u00fd zdvih vestoje na z\u00edsk\u00e1n\u00ed baseballov\u00e9ho bicepsu. Kdy\u017e hledal speci\u00e1ln\u00ed pohyb na nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty, preferoval cviky, kter\u00e9 mu dovolovaly zvedat t\u011b\u017ek\u00e9 v\u00e1hy a umo\u017enily mu pln\u00fd rozsah pohybu, \u010d\u00edm\u017e mohl d\u011blat 6-8 t\u011b\u017ek\u00fdch opakov\u00e1n\u00ed. Takto si vypracoval obrovsk\u00e9 bicepsy a tvrd\u00ed, \u017ee je to dobr\u00fd za\u010d\u00e1tek i pro va\u0161e tr\u00e9ninky.<\/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\">11. Nep\u0159est\u00e1vejte p\u0159i selh\u00e1n\u00ed<\/h3>\n\n\n\n<p>N\u011bkte\u0159\u00ed d\u011blaj\u00ed bicepsov\u00fd zdvih a\u017e do selh\u00e1n\u00ed sval\u016f, Arnold v\u0161ak nep\u0159est\u00e1val. Kdy\u017e dos\u00e1hl vrcholn\u00fd bod, dal si dostatek \u010dasu na to, aby dokon\u010dil s\u00e9rii. N\u011bkdy d\u011blal bicepsov\u00fd kloub s &nbsp; pomocn\u00fdm pohybem t\u011bla, aby dokon\u010dil p\u00e1r extra opakov\u00e1n\u00ed pom\u00e1haj\u00edc\u00edch k v\u011bt\u0161\u00ed stimulaci sval\u016f.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Zm\u011b\u0148te vyto\u010den\u00ed jednoru\u010dn\u00ed \u010dinky p\u0159i bicepsov\u00e9m zdvihu<\/h3>\n\n\n\n<p>Arnold v knize popisuje, \u017ee v\u017edy zahrnul do tr\u00e9ninkov\u00e9 rutiny <strong>alespo\u0148 jeden pohyb s<\/strong> <strong>&nbsp;<\/strong> <strong>jednoru\u010dkou.<\/strong> Prohmatem, a tedy oto\u010den\u00edm sm\u011brem nahoru, oproti tomu jak d\u011blal zdvih, c\u00edtil lep\u0161\u00ed <em>,,vrcholov\u00fd&#8221; efekt,<\/em> proto\u017ee pa\u017en\u00ed sval je postaven\u00fd do neutr\u00e1ln\u00ed polohy, ve kter\u00e9 za\u010d\u00ednal. Arnold vykon\u00e1val vyto\u010den\u00fd bicepsov\u00fd zdvih jednoru\u010dkou sou\u010dasn\u011b se st\u0159\u00eddav\u00fdmi opakov\u00e1n\u00edmi. Pozd\u011bji <strong>dovoluje t\u011blu v\u00edce odpo\u010dinku<\/strong> mezi opakov\u00e1n\u00edmi.<\/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\">13. Na n\u011bkter\u00e9 cviky d\u011blejte v\u011bt\u0161\u00ed po\u010det opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Ne ka\u017ed\u00fd bicepsov\u00fd pohyb d\u011blal 6-8 kr\u00e1t. Arnold identifikoval n\u011bkter\u00e9 cviky, kter\u00e9 nazval <em>,,definice kulturistick\u00fd pohyb\u016f&#8221; <\/em>a vykon\u00e1val je <strong>s<\/strong> <strong>relativn\u011b leh\u010d\u00edmi v\u00e1hami v<\/strong> <strong>s\u00e9rii 8-12 opakov\u00e1n\u00ed.<\/strong> Zde se soust\u0159edil na stla\u010den\u00ed a&nbsp;sta\u017een\u00ed svalu a udr\u017een\u00ed vrcholov\u00e9ho sta\u017een\u00ed na del\u0161\u00ed chv\u00edli. Izolovan\u00fd zdvih, bicepsov\u00fd zdvih s oporou p\u0159edlokt\u00ed o Girondovu lavi\u010dku a &nbsp; st\u0159\u00eddav\u00e9 zdvihy s jednoru\u010dn\u00ed \u010dinkou <strong>pat\u0159ily k<\/strong> <strong>jeho obl\u00edben\u00fdm.<\/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\"><span class=\"ez-toc-section\" id=\"TRICEPSY\"><\/span>TRICEPSY<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<h3 class=\"wp-block-heading\">14. Experimentujte se silnou \u010d\u00e1st\u00ed va\u0161eho t\u011bla<\/h3>\n\n\n\n<p>Arnoldova hru\u010f a tricepsy byly obzvl\u00e1\u0161t\u011b siln\u00e9 \u010d\u00e1sti, tak\u017ee je netr\u00e9noval stejn\u00fdm zp\u016fsobem jako bicepsy. Proto\u017ee jeho tricepsy ji\u017e byly siln\u00e9, d\u011blal opakov\u00e1n\u00ed a\u017e do 20 v s\u00e9rii ve snaze napumpovat sval.<\/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\">15. Stanovte si c\u00edl cvi\u010den\u00ed<\/h3>\n\n\n\n<p><em>,,Je hloup\u00e9 d\u011blat cviky na triceps a<\/em> <em>po\u0159\u00e1dn\u011b nev\u011bd\u011bt, kterou \u010d\u00e1st tricepsu posilujete.&#8221; <\/em>To je skv\u011bl\u00e1 r\u00e1da, ale <strong>jak ji aplikovat?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold navrhuje tip, kter\u00fd se nau\u010dil od <strong>legend\u00e1rn\u00edho tren\u00e9ra<\/strong> Vince Gironda: <em>,,D\u011blejte 20 s\u00e9ri\u00ed jednoho pohybu, a<\/em> <em>pak nic dal\u0161\u00edho pro danou \u010d\u00e1st t\u011bla.<\/em> <em>Pak si v\u0161imn\u011bte, kde je v n\u00e1sleduj\u00edc\u00ed den bolest koncentrovan\u00e1.&#8221;<\/em><\/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\">16. Po selh\u00e1n\u00ed p\u0159idejte \u010d\u00e1ste\u010dn\u00e9 opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Arnoldova pokro\u010dil\u00e1 technika v\u00fdb\u011bru p\u0159i tricepsu bylo \u010d\u00e1ste\u010dn\u00e9 opakov\u00e1n\u00ed. Pot\u00e9, co ud\u011blal pln\u00fd rozsah stahov\u00e1n\u00ed kladky, p\u0159idal do s\u00e9rie 5-6 d\u00edl\u010d\u00edch opakov\u00e1n\u00ed a\u0165 u\u017e p\u0159es vrchol, spodek nebo polovinu pohybu. I kdy\u017e u\u017e nemohl ud\u011blat ani jedno opakov\u00e1n\u00ed v pln\u00e9m rozsahu a byl limitovan\u00fd vrcholov\u00fdm bodem, st\u00e1le dok\u00e1zal ud\u011blat p\u00e1r opakov\u00e1n\u00ed, proto\u017ee byl poh\u00e1n\u011bn\u00fd r\u016fstem.<\/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\">17. D\u011blejte extra s\u00e9rie, abyste zintensivnili posilov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Arnold \u010dasto p\u0159id\u00e1val s\u00e9rie na bicepsov\u00e9 a tricepsov\u00e9 cviky nebo jin\u00fdmi slovy, vykon\u00e1val cvi\u010den\u00ed po sob\u011b tak, aby nahnal velk\u00e9 mno\u017estv\u00ed krve do sv\u00fdch rukou. Krev p\u0159en\u00e1\u0161\u00ed kysl\u00edk a \u017eiviny d\u016fle\u017eit\u00e9 pro r\u016fst, ale tyto extra s\u00e9rie tak\u00e9 dovolovaly Arnoldovi dos\u00e1hnout jeho kone\u010dn\u00fd tr\u00e9ninkov\u00fd c\u00edl: vra\u017eedn\u00e9 napumpov\u00e1n\u00ed. Extra s\u00e9rie pro men\u0161\u00ed skupinu sval\u016f jako nap\u0159\u00edklad ruce, jsou jednodu\u0161\u0161\u00ed ne\u017e pro v\u011bt\u0161\u00ed skupiny, nap\u0159\u00edklad nohy, a\u010dkoli Arnold je \u010dasto d\u011blal stejn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1124x753-1.webp\" alt=\"Arnold Schwarzenegger\" class=\"wp-image-402889\" width=\"843\" height=\"565\" title=\"Robte extra s\u00e9rie, aby ste zintenz\u00edvnili posil\u0148ovanie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1124x753-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189-1124x753-1-400x268.webp 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Autor fotografie: Spc. Amburr Reese https:\/\/commons.wikimedia.org\/wiki\/File:Arnold_Schwarzenegger_visits_Soldiers_in_Baghdad_DVIDS224189.jpg<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"NOHY\"><\/span>NOHY<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<h3 class=\"wp-block-heading\">18.&nbsp;A\u0165 je va\u0161e slabost va\u0161\u00ed prioritou<\/h3>\n\n\n\n<p>Kdy\u017e m\u00e1te velk\u00fd hrudn\u00edk, je p\u0159irozen\u00e9, \u017ee ho chcete uk\u00e1zat a ur\u010dit\u011b se mu v posilovn\u011b i v\u00edce v\u011bnujete. Arnold m\u011bl v\u0161ak zcela opa\u010dn\u00fd p\u0159\u00edstup. V jednom okam\u017eiku si Arnold v\u0161iml, \u017ee jeho l\u00fdtka za celkov\u00fdm fyzick\u00fdm rozvojem zaost\u00e1vaj\u00ed. Rad\u011bji, ne\u017e by m\u011bl skr\u00fdvat svou slabost, v\u00edt\u011bzoslavn\u011b si ust\u0159ihl spodek kalhot a nosil \u0161ortky. T\u00edm si neust\u00e1le p\u0159ipom\u00ednal sv\u00e9 slabiny a posiloval je v\u00edce. L\u00fdtka tr\u00e9noval \u010dast\u011bji, a to na za\u010d\u00e1tku tr\u00e9ninku, kdy\u017e byl je\u0161t\u011b \u010derstv\u00fd, a n\u011bkdy dokonce i mezi s\u00e9riemi v\u011bt\u0161\u00edch \u010d\u00e1st\u00ed t\u011bla, co\u017e mu strategicky pomohlo z\u00edskat sv\u011btov\u011b nejv\u011bt\u0161\u00ed titul kulturistiky.<\/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\">19. V\u0161e zkou\u0161ejte<\/h3>\n\n\n\n<p>T\u00edm, \u017ee m\u011bl Arnold dlouh\u00e9 nohy, nebyla nejprve v pozadu jen jeho l\u00fdtka, ale i stehna. Proto v den tr\u00e9nov\u00e1n\u00ed nohou odhodil v\u0161echny tr\u00e9ninkov\u00e9 pl\u00e1ny, a jak s\u00e1m napsal: <em>,,Vypracovat si nohy bylo pro m\u011b velmi t\u011b\u017ek\u00e9, vzhledem k tomu, \u017ee dlouh\u00e9 nohy, a<\/em> <em>t\u00edm p\u00e1dem i svaly.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takzvan\u00fd dlouhonoh\u00fd kulturista mus\u00ed zkoumat r\u016fzn\u00e9 variace cvi\u010den\u00ed. Tak\u017ee rad\u00ed, abyste zahrnuli ostatn\u00ed cviky, dokud nezjist\u00edte, co na v\u00e1s \u00fa\u010dinkuje nejl\u00e9pe. Samoz\u0159ejm\u011b, nesm\u00edte &nbsp; zapom\u00ednat na obm\u011b\u0148ov\u00e1n\u00ed rutiny, abyste sv\u00e9 svaly neust\u00e1le p\u0159ekvapovali.<\/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\">20.&nbsp;Postoj p\u0159izp\u016fsobujte podle pot\u0159eby<\/h3>\n\n\n\n<p>Ur\u010dit\u011b v\u00edte, jak je postoj, nap\u0159\u00edklad p\u0159i d\u0159epov\u00e1n\u00ed, d\u016fle\u017eit\u00fd. Arnold si b\u011bhem d\u0159epov\u00e1n\u00ed <strong>odzkou\u0161el r\u016fzn\u00e9 postaven\u00ed nohou,<\/strong> aby zjistil, jak funguje na r\u016fzn\u00e9 partie stehen. <em>,,Pokud jsem m\u011bl<\/em> <em>nohy d\u00e1l od sebe a<\/em> <em>moje prsty sm\u011b\u0159ovaly do vn\u011bj\u0161\u00ed strany, c\u00edtil jsem d\u0159ep uvnit\u0159 stehen.<\/em> <em>Pozice nohou zna\u010dn\u011b ovliv\u0148uje, kter\u00e1 \u010d\u00e1st stehen je nejv\u00edce posilovan\u00e1.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arnold s oblibou pou\u017e\u00edval r\u016fzn\u00e9 variace d\u0159ep\u016f a stroj\u016f na le\u017een\u00ed i vestoje, tak\u017ee mohl pou\u017e\u00edt r\u016fzn\u00e9 pozice nohou tak, aby tr\u00e9noval ka\u017edou \u010d\u00e1st nohou.<\/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\">21. Pou\u017e\u00edvejte stroje na d\u0159epy, abyste se zlep\u0161ili<\/h3>\n\n\n\n<p>Stroje na d\u0159epy nemus\u00ed b\u00fdt pom\u016fckou jen pro za\u010d\u00e1te\u010dn\u00edky. Arnold si na nich cviky zkomplikoval. Pou\u017e\u00edval <strong>zkr\u00e1cen\u00fd pohyb<\/strong> &#8211; dol\u016f do d\u0159epu \u0161el jen do t\u0159\u00ed \u010dtvrtin a sm\u011brem nahoru vy\u0161el pouze do \u010dtvrtiny. Tuto techniku nazval <em>,,silov\u00e9 d\u0159epy&#8221;<\/em> a umo\u017e\u0148ovala mu poci\u0165ovat p\u00e1len\u00ed v nohou, ani\u017e by <strong>musel bojovat s rovnov\u00e1hou z\u00e1va\u017e\u00ed.<\/strong><\/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\">22. P\u0159idejte cviky na hamstringy<\/h3>\n\n\n\n<p>I kdy\u017e hamstringy pracuj\u00ed b\u011bhem z\u00e1kladn\u00edho d\u0159epu, tlakov\u00fdch pohyb\u016f, p\u0159i \u0159\u00edzen\u00ed rychlosti pod\u0159epu a n\u00e1sledn\u00e9ho nata\u017een\u00ed, Arnold argumentuje pot\u0159ebu cvik\u016f zam\u011b\u0159en\u00fdch p\u0159\u00edmo na tyto partie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mrtv\u00fd tah je v\u00fdborn\u00fd cvik na cel\u00e9 t\u011blo, zakop\u00e1v\u00e1n\u00ed \u010di rumunsk\u00fd mrtv\u00fd tah se soust\u0159e\u010fuj\u00ed na hamstringy. Pos\u00edlen\u00ed a pevnost hamstring\u016f je d\u016fle\u017eit\u00e1 pro sn\u00ed\u017een\u00ed rizika zran\u011bn\u00ed kolen, kter\u00e9 m\u016f\u017ee nastat, kdy\u017e svalov\u00e1 hmota kvadriceps\u016f p\u0159em\u016f\u017ee s\u00edlu hamstring\u016f.<\/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=\"BRISNI_SVALSTVO\"><\/span>B\u0158I\u0160N\u00cd SVALSTVO<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<h3 class=\"wp-block-heading\">23.&nbsp;B\u0159i\u0161n\u00ed svalstvo tr\u00e9nujte nep\u0159\u00edmo<\/h3>\n\n\n\n<p>Arnold\u016fv p\u0159\u00edstup k tr\u00e9ninku b\u0159icha byl v podstat\u011b jednoduch\u00fd, m\u011bl n\u011bkolik pohyb\u016f, kter\u00e9 d\u011blal ve v\u011bt\u0161\u00edm po\u010dtu opakov\u00e1n\u00ed. Kdy\u017e v\u0161ak op\u011bt zv\u00e1\u017e\u00edte, jak t\u011b\u017eko tr\u00e9noval sv\u00e9 j\u00e1dro b\u011bhem tr\u00e9ninku nohou a zad, tak zjist\u00edte, \u017ee v podstat\u011b ho ani nepot\u0159eboval obzvl\u00e1\u0161t\u011b tr\u00e9novat. T\u011b\u017ek\u00e9 a komplexn\u00ed cvi\u010den\u00ed hr\u00e1lo ur\u010dit\u011b d\u016fle\u017eit\u011bj\u0161\u00ed roli v s\u00edle i v estetice jeho b\u0159icha.<\/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=\"HRUDNIK\"><\/span>HRUDN\u00cdK<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<h3 class=\"wp-block-heading\">24.&nbsp;Pracujte na s\u00edle, abyste dos\u00e1hli velikosti<\/h3>\n\n\n\n<p>Vypracov\u00e1n\u00ed velk\u00e9ho hrudn\u00edku pro Arnolda za\u010dalo silov\u00fdm tr\u00e9ninkem, kdy sout\u011b\u017eil jako powerlifter je\u0161t\u011b na za\u010d\u00e1tku sv\u00e9 kari\u00e9ry. Zjistil, \u017ee se silov\u00fdm z\u00e1kladem dos\u00e1hne velikosti snadn\u011bji. Mimo sez\u00f3nu zva\u017ete powerliftingov\u00fd cyklus, kter\u00fd pom\u016f\u017ee p\u0159i zes\u00edlen\u00ed i k lep\u0161\u00edm \u010d\u00edsl\u016fm, p\u0159ed n\u00e1vratem ke kulturistick\u00e9mu tr\u00e9ninku. Jako osobn\u00ed rekord Arnold zvedal 102 kg v 60 opakov\u00e1n\u00edch!<\/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\">25. Pou\u017e\u00edvejte n\u011bkolik \u00fahl\u016f<\/h3>\n\n\n\n<p>Arnold ve sv\u00e9 tr\u00e9ninkov\u00e9 rutin\u011b zahrnoval <strong>z\u00e1kladn\u00ed komplexn\u00ed cvi\u010den\u00ed,<\/strong> aby se zam\u011b\u0159il na hrudn\u00edk z r\u016fzn\u00fdch \u00fahl\u016f. V jednom \u010dl\u00e1nku napsal: <em>,,V\u011bd\u011bl jsem, \u017ee rutina mus\u00ed b\u00fdt z\u00e1kladn\u00ed, a z\u00e1rove\u0148 velmi t\u011b\u017ek\u00e1.&#8221;<\/em> Z\u00e1klad pro Arnolda znamenal cvi\u010dit na rovn\u00e9, stoupaj\u00edc\u00ed i klesaj\u00edc\u00ed &nbsp; lavi\u010dce, zat\u00edmco <strong>p\u0159\u00edle\u017eitostn\u011b tr\u00e9noval rad\u011bji jako powerlifter,<\/strong> ne\u017e by st\u0159\u00eddal mno\u017estv\u00ed stroj\u016f nebo pou\u017e\u00edval trendy techniky. Arnold si pumpov\u00e1n\u00ed nech\u00e1val na konec tr\u00e9ninku.<\/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\">26.&nbsp;Cyklick\u00fd tr\u00e9nink ho poh\u00e1n\u011bl k r\u016fstu<\/h3>\n\n\n\n<p>Co tvo\u0159ilo z\u00e1klad Arnoldovo rutiny je mno\u017estv\u00ed a frekvence tr\u00e9nov\u00e1n\u00ed ka\u017ed\u00e9 \u010d\u00e1sti t\u011bla. Jeho tr\u00e9ninkov\u00e1 rutina mimo sez\u00f3nu obsahovala n\u011bkdy a\u017e 26 s\u00e9ri\u00ed v n\u00e1ro\u010dn\u011bj\u0161\u00ed den a hrudn\u00edk tr\u00e9noval a\u017e t\u0159ikr\u00e1t t\u00fddn\u011b. St\u0159\u00eddal t\u011b\u017ek\u00e9 a lehk\u00e9 dny p\u0159i posilov\u00e1n\u00ed sval\u016f s relativn\u011b r\u016fzn\u00fdmi intenzitami, a to tak, aby nep\u0159etr\u00e9noval hrudn\u00edk.<\/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\">27. Poznejte variace s jednoru\u010dn\u00ed \u010dinkou<\/h3>\n\n\n\n<p>I kdy\u017e m\u011bl rad\u011bji cviky s velkou obouru\u010dn\u00ed \u010dinkou, proto\u017ee mohl zvedat v\u011bt\u0161\u00ed v\u00e1hy, uv\u011bdomoval si v\u00fdhody jednoru\u010dek. Poznamenal, \u017ee c\u00edtil lep\u0161\u00ed stre\u010dink p\u0159i cvic\u00edch s jednoru\u010dkami, a z\u00e1rove\u0148 mohl cvi\u010dit ve v\u011bt\u0161\u00edm rozsahu ne\u017e s obouru\u010dn\u00ed \u010dinkou. Jednoru\u010dn\u00ed \u010dinky toti\u017e umo\u017e\u0148uj\u00ed \u0161ir\u0161\u00ed rozsah, av\u0161ak je t\u0159eba si d\u00e1vat pozor na nata\u017een\u00ed svalu.<\/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=\"ZADA\"><\/span>Z\u00c1DA<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<h3 class=\"wp-block-heading\">28.&nbsp;Obm\u011b\u0148ujte shyby a stahov\u00e1n\u00ed kladky dol\u016f<\/h3>\n\n\n\n<p>Arnold rozd\u011bloval tr\u00e9nink zad na dva typy pohyb\u016f: shyby a p\u0159\u00edtahy pro \u0161\u00ed\u0159ku a kolm\u00e9 p\u0159\u00edtahy v p\u0159edklonu pro v\u0161eobecn\u00e9 zes\u00edlen\u00ed. P\u0159i formov\u00e1n\u00ed pou\u017e\u00edval v\u0161echny mo\u017en\u00e9 typy variac\u00ed, tak\u017ee d\u011blal shyby podhmatem i nadhmatem s v\u00e1hou, ale i bez p\u0159idan\u00e9 v\u00e1hy, obm\u011b\u0148oval i p\u0159\u00edtahy n\u011bkdy za hlavu, jindy zas k hrudi. Obm\u011b\u0148ov\u00e1n\u00edm r\u016fzn\u00fdch \u00fahl\u016f dosp\u011bl k lep\u0161\u00edmu celkov\u00e9mu rozvoji.<\/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\">29. M\u011bjte na pam\u011bti lokty<\/h3>\n\n\n\n<p>Bicepsov\u00fd shyb vestoje podhmatem, kdy lokty z\u016fst\u00e1vaj\u00ed v\u00edce na stran\u00e1ch, p\u016fsob\u00ed l\u00e9pe na horn\u00ed \u010d\u00e1st nej\u0161ir\u0161\u00edho svalu zad. P\u0159i cvic\u00edch s \u00fazk\u00fdm \u00fachopem a obr\u00e1cen\u00fdm \u00fachopem z\u016fst\u00e1vaj\u00ed lokty bl\u00ed\u017ee, co\u017e redukuje tlak na horn\u00ed \u010d\u00e1st troj\u00faheln\u00edkov\u00e9ho svalu a siln\u011bji p\u016fsob\u00ed na spodn\u00ed \u010d\u00e1st. Z toho vypl\u00fdv\u00e1 z\u00e1vislost pozice lokt\u016f na ovliv\u0148ov\u00e1n\u00ed posilov\u00e1n\u00ed r\u016fzn\u00fdch \u010d\u00e1st\u00ed zad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/7588451890_3075581c2d_b.jpg\" alt=\"\" class=\"wp-image-402904\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/7588451890_3075581c2d_b.jpg 683w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/7588451890_3075581c2d_b-267x400.jpg 267w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><figcaption>Autor fotografie: Gage Skidmore<br>https:\/\/wordpress.org\/openverse\/image\/713d5032-b069-410d-95b9-25d90afd7a28<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">30.&nbsp;Stanovte si c\u00edl na z\u00e1klad\u011b opakov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Mnoho tren\u00e9r\u016f d\u011bl\u00e1 obvykle 3-4 s\u00e9rie n\u011bjak\u00e9ho cviku, ale p\u0159i shybech Arnold obvykle pou\u017e\u00edval techniku na z\u00e1klad\u011b dosa\u017een\u00ed n\u011bjak\u00e9ho po\u010dtu opakov\u00e1n\u00ed a tvrd\u00ed, \u017ee 50 opakov\u00e1n\u00ed je lep\u0161\u00ed ne\u017e konkr\u00e9tn\u00ed po\u010det s\u00e9ri\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158\u00edkal: <em>,,P\u0159i prvn\u00ed s\u00e9rii ud\u011bl\u00e1te nap\u0159\u00edklad 10 opakov\u00e1n\u00ed.<\/em> <em>P\u0159i druh\u00e9 u\u017e mo\u017en\u00e1 budete bojovat s<\/em> <em>&nbsp;<\/em> <em>8 opakov\u00e1n\u00edmi, ale to u\u017e m\u00e1te spolu 18. Kdy\u017e p\u0159i t\u0159et\u00ed s\u00e9rii ud\u011bl\u00e1te alespo\u0148 5, m\u00e1te 23. Takto budete pokra\u010dovat, dokud nedos\u00e1hnete<\/em> <em>50, a<\/em> <em>to i kdybyste m\u011bli ud\u011blat 20 s\u00e9ri\u00ed.<\/em> <em>Takto jsem si j\u00e1 budoval s\u00edlu p\u0159i shybech a<\/em> <em>byl jsem \u00fasp\u011b\u0161n\u00fd.&#8221;<\/em><\/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\">31. D\u011blejte kolm\u00e9 p\u0159\u00edtahy s postupn\u00fdm p\u0159id\u00e1v\u00e1n\u00edm v\u00e1hy<\/h3>\n\n\n\n<p>Kolm\u00e9 p\u0159\u00edtahy tvo\u0159ily velkou sou\u010d\u00e1st Arnoldova tr\u00e9ninku. M\u011bl r\u016fzn\u00e9 obl\u00edben\u00e9 variace (p\u0159\u00edtahy vsed\u011b p\u0159es spodn\u00ed kladku k p\u00e1su, p\u0159\u00edtahy speci\u00e1ln\u011b upraven\u00e9 obouru\u010dn\u00ed T-\u010dinky), ale ka\u017ed\u00e1 byla proveden\u00e1 s velk\u00fdm objemem a postupn\u011b vy\u0161\u0161\u00ed v\u00e1hou. Arnold postupoval podle pyramidov\u00e9ho programu, ve kter\u00e9m postupn\u011b zvy\u0161oval v\u00e1hu na z\u00e1klad\u011b \u00fasp\u011b\u0161n\u00fdch s\u00e9ri\u00ed se sni\u017euj\u00edc\u00edm se po\u010dtem opakov\u00e1n\u00ed. Pouze nejt\u011b\u017e\u0161\u00ed s\u00e9rie vedly ke svalov\u00e9mu selh\u00e1n\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je na v\u00e1s, jestli chcete tr\u00e9novat a r\u016fst jako Arnold Schwarzenegger, ale ur\u010dit\u011b je skv\u011bl\u00e9 inspirovat se t\u011bmito jeho tipy. Jak jste si mohli v\u0161imnout, ur\u010dit\u011b je z t\u011bchto jeho tip\u016f c\u00edtit, jak miloval cvi\u010den\u00ed a jak se vy\u017e\u00edval ve zkou\u0161en\u00ed a ,,pohr\u00e1v\u00e1n\u00ed&#8221; si se sv\u00fdmi svaly. Arnold je jednozna\u010dn\u011b skv\u011blou inspirac\u00ed a idolem mnoha, a nen\u00ed se ani \u010demu divit.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Pokud m\u00e1te n\u011bjak\u00e9 tipy i vy, tak se o n\u011b s n\u00e1mi pod\u011blte v koment\u00e1\u0159\u00edch. V p\u0159\u00edpad\u011b, \u017ee se v\u00e1m zd\u00e1l \u010dl\u00e1nek n\u00e1pomocn\u00fd, nev\u00e1hejte a podpo\u0159te ho sd\u00edlen\u00edm.<\/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\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine Monohydrate\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>Arnold Schwarzenegger je idolem mnoha profesion\u00e1ln\u00edch, ale i za\u010d\u00ednaj\u00edc\u00ed kulturist\u016f. Podle knihy Nov\u00e1 encyklopedie modern\u00ed kulturistiky jsme sepsali 31 Arnoldova r\u00e1d na ka\u017edou svalovou partii, od biceps\u016f, p\u0159es ramena a hrudn\u00edk, a\u017e po hamstringy.<\/p>\n","protected":false},"author":25,"featured_media":402832,"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":[7785],"tags":[6885,7185,7257,7671],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-331688","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspirace","8":"tag-motivace","9":"tag-rust-svalove-hmoty","10":"tag-silovy-trenink","11":"tag-znami-sportovci-cs","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>Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arnold Schwarzenegger je idolem mnoha profesion\u00e1ln\u00edch, ale i za\u010d\u00ednaj\u00edc\u00ed kulturist\u016f. Podle knihy Nov\u00e1 encyklopedie modern\u00ed kulturistiky jsme sepsali 31 Arnoldova r\u00e1d na ka\u017edou svalovou partii, od biceps\u016f, p\u0159es ramena a hrudn\u00edk, a\u017e po hamstringy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Arnold Schwarzenegger je idolem mnoha profesion\u00e1ln\u00edch, ale i za\u010d\u00ednaj\u00edc\u00ed kulturist\u016f. Podle knihy Nov\u00e1 encyklopedie modern\u00ed kulturistiky jsme sepsali 31 Arnoldova r\u00e1d na ka\u017edou svalovou partii, od biceps\u016f, p\u0159es ramena a hrudn\u00edk, a\u017e po hamstringy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-15T18:47:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-04T12:11:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.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=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii\",\"datePublished\":\"2016-11-15T18:47:44+00:00\",\"dateModified\":\"2023-08-04T12:11:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\"},\"wordCount\":3794,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png\",\"keywords\":[\"motivace\",\"r\u016fst svalov\u00e9 hmoty\",\"silov\u00fd tr\u00e9nink\",\"zn\u00e1m\u00ed sportovci\"],\"articleSection\":[\"Osobnosti a inspirace\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\",\"name\":\"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png\",\"datePublished\":\"2016-11-15T18:47:44+00:00\",\"dateModified\":\"2023-08-04T12:11:35+00:00\",\"description\":\"Arnold Schwarzenegger je idolem mnoha profesion\u00e1ln\u00edch, ale i za\u010d\u00ednaj\u00edc\u00ed kulturist\u016f. Podle knihy Nov\u00e1 encyklopedie modern\u00ed kulturistiky jsme sepsali 31 Arnoldova r\u00e1d na ka\u017edou svalovou partii, od biceps\u016f, p\u0159es ramena a hrudn\u00edk, a\u017e po hamstringy.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Arnold Schwarzenegger\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii - GymBeam Blog","description":"Arnold Schwarzenegger je idolem mnoha profesion\u00e1ln\u00edch, ale i za\u010d\u00ednaj\u00edc\u00ed kulturist\u016f. Podle knihy Nov\u00e1 encyklopedie modern\u00ed kulturistiky jsme sepsali 31 Arnoldova r\u00e1d na ka\u017edou svalovou partii, od biceps\u016f, p\u0159es ramena a hrudn\u00edk, a\u017e po hamstringy.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/","og_type":"article","og_title":"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii - GymBeam Blog","og_description":"Arnold Schwarzenegger je idolem mnoha profesion\u00e1ln\u00edch, ale i za\u010d\u00ednaj\u00edc\u00ed kulturist\u016f. Podle knihy Nov\u00e1 encyklopedie modern\u00ed kulturistiky jsme sepsali 31 Arnoldova r\u00e1d na ka\u017edou svalovou partii, od biceps\u016f, p\u0159es ramena a hrudn\u00edk, a\u017e po hamstringy.","og_url":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/","og_site_name":"GymBeam Blog","article_published_time":"2016-11-15T18:47:44+00:00","article_modified_time":"2023-08-04T12:11:35+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii","datePublished":"2016-11-15T18:47:44+00:00","dateModified":"2023-08-04T12:11:35+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/"},"wordCount":3794,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png","keywords":["motivace","r\u016fst svalov\u00e9 hmoty","silov\u00fd tr\u00e9nink","zn\u00e1m\u00ed sportovci"],"articleSection":["Osobnosti a inspirace"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/","url":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/","name":"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png","datePublished":"2016-11-15T18:47:44+00:00","dateModified":"2023-08-04T12:11:35+00:00","description":"Arnold Schwarzenegger je idolem mnoha profesion\u00e1ln\u00edch, ale i za\u010d\u00ednaj\u00edc\u00ed kulturist\u016f. Podle knihy Nov\u00e1 encyklopedie modern\u00ed kulturistiky jsme sepsali 31 Arnoldova r\u00e1d na ka\u017edou svalovou partii, od biceps\u016f, p\u0159es ramena a hrudn\u00edk, a\u017e po hamstringy.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/1200-x-628-1.png","width":1200,"height":628,"caption":"Arnold Schwarzenegger"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Arnold Schwarzenegger: 31 rad na ka\u017edou svalovou partii"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/331688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=331688"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/331688\/revisions"}],"predecessor-version":[{"id":491134,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/331688\/revisions\/491134"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/402832"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=331688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=331688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=331688"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=331688"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=331688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}