{"id":337576,"date":"2022-01-24T10:00:00","date_gmt":"2022-01-24T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337576"},"modified":"2023-12-05T15:59:22","modified_gmt":"2023-12-05T14:59:22","slug":"10-fitness-chyb-ktorym-sa-musite-vyhnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/","title":{"rendered":"Tr\u00e9ningov\u00e9 chyby, ktor\u00e9 robia v\u0161etci"},"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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#9_treningovych_chyb_ktorych_sa_dopustaju_takmer_vsetci\" title=\"9 tr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00fdch sa dop\u00fa\u0161\u0165aj\u00fa takmer v\u0161etci\">9 tr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00fdch sa dop\u00fa\u0161\u0165aj\u00fa takmer v\u0161etci<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#1_Zla_technika_dychania\" title=\"1. Zl\u00e1 technika d\u00fdchania\">1. Zl\u00e1 technika d\u00fdchania<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#2_Prilis_casto_menite_treningovy_plan\" title=\"2. Pr\u00edli\u0161 \u010dasto men\u00edte tr\u00e9ningov\u00fd pl\u00e1n\">2. Pr\u00edli\u0161 \u010dasto men\u00edte tr\u00e9ningov\u00fd pl\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#3_Robite_stale_to_iste\" title=\"3. Rob\u00edte st\u00e1le to ist\u00e9\">3. Rob\u00edte st\u00e1le to ist\u00e9<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#4_Kriteriom_hodnotenia_vasich_vysledkov_je_Instagram\" title=\"4. Krit\u00e9riom hodnotenia va\u0161ich v\u00fdsledkov je Instagram\">4. Krit\u00e9riom hodnotenia va\u0161ich v\u00fdsledkov je Instagram<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#5_Spoliehate_sa_len_na_pocit_palenia\" title=\"5. Spoliehate sa len na pocit p\u00e1lenia\">5. Spoliehate sa len na pocit p\u00e1lenia<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#6_Sustredite_sa_len_na_velke_bicepsy_alebo_gulaty_zadok\" title=\"6. S\u00fastred\u00edte sa len na ve\u013ek\u00e9 bicepsy alebo gu\u013eat\u00fd zadok\">6. S\u00fastred\u00edte sa len na ve\u013ek\u00e9 bicepsy alebo gu\u013eat\u00fd zadok<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#7_Cvicite_partie_v_nespravnom_poradi\" title=\"7. Cvi\u010d\u00edte partie v nespr\u00e1vnom porad\u00ed\">7. Cvi\u010d\u00edte partie v nespr\u00e1vnom porad\u00ed<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#8_Nevyuzivate_cely_rozsah_pohybu\" title=\"8. Nevyu\u017e\u00edvate cel\u00fd rozsah pohybu\">8. Nevyu\u017e\u00edvate cel\u00fd rozsah pohybu<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#9_Cvicite_v_style_rychlo_a_zbesilo\" title=\"9. Cvi\u010d\u00edte v \u0161t\u00fdle r\u00fdchlo a zbesilo\">9. Cvi\u010d\u00edte v \u0161t\u00fdle r\u00fdchlo a zbesilo<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#Vsetko_co_potrebujete_vediet_o_najcastejsich_treningovych_chybach\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch tr\u00e9ningov\u00fdch chyb\u00e1ch\">V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch tr\u00e9ningov\u00fdch chyb\u00e1ch<\/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\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Fitness chyby sa naj\u010dastej\u0161ie spom\u00ednaj\u00fa pri \u013eu\u010foch, ktor\u00ed s cvi\u010den\u00edm a zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom e\u0161te len <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010d\u00ednaj\u00fa<\/a>. Ak tr\u00e9nujete roky, pravdepodobne si mysl\u00edte, \u017ee t\u00fato problematiku m\u00e1te v mal\u00ed\u010dku. Viete, ako cvi\u010di\u0165 technicky spr\u00e1vne a rovnako rozumiete <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1kladom zdravej stravy<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u0161etko zvl\u00e1date, tak v\u00e1m \u00faprimne gratulujeme. Ale \u010do ak v\u00e1m poviem, \u017ee mo\u017eno aj napriek tomu st\u00e1le rob\u00edte nieko\u013eko z\u00e1kladn\u00fdch ch\u00fdb, ktor\u00fdch sa dop\u00fa\u0161\u0165aj\u00fa takmer v\u0161etci? Tieto pre\u0161\u013eapy sa dokonca net\u00fdkaj\u00fa iba mu\u017eov, ale aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/6-mytov-o-zenskom-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eien<\/a>.&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 is-style-default\"><span class=\"ez-toc-section\" id=\"9_treningovych_chyb_ktorych_sa_dopustaju_takmer_vsetci\"><\/span>9 tr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00fdch sa dop\u00fa\u0161\u0165aj\u00fa takmer v\u0161etci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj pri sk\u00fasen\u00fdch borcoch sa niekedy st\u00e1va, \u017ee ich snaha m\u00e1 rezervy a robia chyby aj po rokoch tr\u00e9ningu. Pr\u00e1ve na tie sa pozrieme ni\u017e\u0161ie a prid\u00e1me tie\u017e tipy, ako ich odstr\u00e1ni\u0165.<\/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-default\"><span class=\"ez-toc-section\" id=\"1_Zla_technika_dychania\"><\/span>1. Zl\u00e1 technika d\u00fdchania <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mno\u017estvo fitness bibli\u00ed pr\u00edzvukuje hlavne spr\u00e1vnu techniku, zdrav\u00fa stravu a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regener\u00e1ciu<\/a>. V\u0161etky tieto piliere s\u00fa samozrejme mimoriadne d\u00f4le\u017eit\u00e9, ale zab\u00fada\u0165 netreba ani na d\u00fdchanie.&nbsp;Jeho \u010dinnos\u0165 je automatizovan\u00e1 a preto mu po\u010das tr\u00e9ningu \u010dasto nevenujeme dostato\u010dn\u00fa pozornos\u0165. \u013dudia ho zvykn\u00fa <strong>nevedomky obmedzova\u0165 v momentoch, kedy vykon\u00e1vaj\u00fa nam\u00e1hav\u00e9 aktivity ako dv\u00edhanie \u010diniek, bicyklovanie \u010di beh.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve tieto aktivity sp\u00f4sobuj\u00fa, \u017ee <strong>n\u00e1\u0161 d\u00fdchac\u00ed syst\u00e9m mus\u00ed pracova\u0165 tvrd\u0161ie ako obvykle. <\/strong>Potrebuje viac kysl\u00edka a mus\u00ed vyl\u00fa\u010di\u0165 nahromaden\u00fd oxid uhli\u010dit\u00fd. Va\u0161e telo m\u00f4\u017ee na nastaven\u00fa intenzitu tr\u00e9ningu reagova\u0165 r\u00f4zne.&nbsp;Ak je pr\u00edli\u0161 vysok\u00e1, m\u00f4\u017eete poci\u0165ova\u0165 d\u00fdchavi\u010dnos\u0165 \u010di tlak na hrudi. To v kone\u010dnom d\u00f4sledku <strong>m\u00f4\u017ee sp\u00f4sobi\u0165 stratu v\u00fdkonu a neefekt\u00edvne odmakan\u00fd tr\u00e9ning je na svete. <\/strong>Intenzitu tr\u00e9ningu je teda nutn\u00e9 prisp\u00f4sobi\u0165 aktu\u00e1lnej kond\u00edcii.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Spr\u00e1vna technika d\u00fdchania pri tr\u00e9ningu pom\u00f4\u017ee doda\u0165 svalom viac kysl\u00edka, \u010d\u00edm zlep\u0161\u00edte v\u00fdkon. \u010eal\u0161\u00edm plusom je, \u017ee <strong>spr\u00e1vne d\u00fdchanie zv\u00e4\u010d\u0161uje kapacitu p\u013e\u00fac a \u010dasom budete m\u00f4c\u0165 zvl\u00e1dnu\u0165 viac v\u00fdkonu s men\u0161ou n\u00e1mahou. <\/strong>Tu je e\u0161te potrebn\u00e9 spomen\u00fa\u0165, \u017ee kapacita p\u013e\u00fac sa najviac zvy\u0161uje pri vytrvalostn\u00fdch aktivit\u00e1ch (kardiu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade \u0165a\u017ek\u00fdch komplexn\u00fdch cvikov, ako napr\u00edklad drep \u010di m\u0155tvy \u0165ah sa m\u00f4\u017ee negat\u00edvna f\u00e1za realizova\u0165 so zadr\u017ean\u00fdm dychom, ktor\u00fd prispieva k lep\u0161iemu spevneniu.&nbsp;Po\u010das silov\u00e9ho tr\u00e9ningu sa <strong>sna\u017ete nad\u00fdchnu\u0165 v \u201c\u013eah\u0161ej\u201d (excentrickej) f\u00e1ze pohybu a vyd\u00fdchnu\u0165 v \u201c\u0165a\u017e\u0161ej\u201d (koncentrickej) f\u00e1ze, kedy va\u0161e svaly id\u00fa do z\u00e1beru.<\/strong>&nbsp;Ak teda napr\u00edklad cvi\u010d\u00edte bicepsov\u00e9 zdvihy, pri uvo\u013enen\u00ed svalu a pohybe smerom nadol sa nadychujete a pri kontrakcii svalu a pohybe smerom nahor, teda v z\u00e1\u0165a\u017ei vydychujete. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sme sa tejto t\u00e9me venovali v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-dychat-pri-behu-a-cviceni-a-preco-je-to-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spr\u00e1vne d\u00fdcha\u0165 pri behu a cvi\u010den\u00ed, a pre\u010do je to d\u00f4le\u017eit\u00e9?<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg\" alt=\"9 tr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00fdch sa dop\u00fa\u0161\u0165aj\u00fa takmer v\u0161etci\" class=\"wp-image-337733\" style=\"width:843px;height:562px\" title=\"9 tr\u00e9ningov\u00fdch ch\u00fdb, ktor\u00fdch sa dop\u00fa\u0161\u0165aj\u00fa takmer v\u0161etci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Prilis_casto_menite_treningovy_plan\"><\/span>2. Pr\u00edli\u0161 \u010dasto men\u00edte tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje mno\u017estvo efekt\u00edvnych tr\u00e9ningov\u00fdch pl\u00e1nov, ktor\u00e9 si m\u00f4\u017eete zvoli\u0165. Rovnako tak je ve\u013ea skvel\u00fdch akreditovan\u00fdch predmetov, ktor\u00e9 m\u00f4\u017eete \u0161tudova\u0165 na vysokej \u0161kole. A ak\u00fd je s\u00favis?&nbsp;Ak chcete dosiahnu\u0165 vy\u0161\u0161ie vzdelanie, zvol\u00edte si konkr\u00e9tne predmety, <strong>na ktor\u00e9 chod\u00edte nieko\u013ekokr\u00e1t t\u00fd\u017edenne, po\u010das cel\u00e9ho semestra.<\/strong> T\u00e1to met\u00f3da je toti\u017e <strong>najlep\u0161\u00ed sp\u00f4sob, ako z\u00edska\u0165 dostato\u010dn\u00e9 vedomosti a zvl\u00e1dnu\u0165 absolvova\u0165 cel\u00fd predmet.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ist\u00e9 plat\u00ed aj pri tr\u00e9ningu. Je nutn\u00e9 mu venova\u0165 <strong>dostato\u010dn\u00fd \u010das a re\u0161pektova\u0165 tr\u00e9ningov\u00fd proces, <\/strong>vr\u00e1tane neust\u00e1leho pos\u00favania vlastn\u00fdch limitov.<strong> <\/strong>Potom sa<strong> dostanete do bodu, kedy sa va\u0161a forma za\u010dne postupne zlep\u0161ova\u0165. <\/strong>Ke\u010f ho v\u0161ak zmen\u00edte e\u0161te sk\u00f4r, ne\u017e sa tak stane, v\u00e1\u0161 progres sa skr\u00e1tka nestihne dostavi\u0165.&nbsp;D\u00e1va to logiku, \u017ee? Aj napriek tomu v\u0161ak svoj tr\u00e9ningov\u00fd pl\u00e1n \u010dasto obmie\u0148a mnoho \u013eud\u00ed. Sk\u00e1\u010du z jedn\u00e9ho zaru\u010den\u00e9ho tr\u00e9ningu na rast svalov k \u010fal\u0161iemu, a to ist\u00e9 plat\u00ed aj pri chudnut\u00ed.&nbsp;&nbsp;<\/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 is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Akon\u00e1hle za\u010dnete s nejak\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom, pustite sa do neho naplno. <strong>Poctivo cvi\u010dte jednotliv\u00e9 cviky a kla\u010fte d\u00f4raz na spr\u00e1vnu techniku. <\/strong>Nevynech\u00e1vajte tr\u00e9ningy, preto\u017ee \u017eiadny progres sa nedostav\u00ed v pr\u00edpade, \u017ee nie\u010domu nevenujete dostato\u010dne dlh\u00fd \u010das.&nbsp; Zvolen\u00fd <strong>tr\u00e9ningov\u00fd pl\u00e1n sa odpor\u00fa\u010da dodr\u017eiava\u0165 aspo\u0148 8\u201312 t\u00fd\u017ed\u0148ov. <\/strong>A samozrejme pam\u00e4tajte na <a href=\"https:\/\/gymbeam.sk\/blog\/mozeme-rychlejsie-naberat-svaly-alebo-chudnut-sokovanim-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>progres\u00edvne pre\u0165a\u017eenie<\/strong><\/a>. To je nutn\u00e9 osvoji\u0165 si, aby ste sa zlep\u0161ili. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u2013\u20605]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee si svojim tr\u00e9ningov\u00fdm pl\u00e1nom nie ste ist\u00ed, na spr\u00e1vnu cestu v\u00e1s m\u00f4\u017ee navies\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ningy a naj\u010dastej\u0161ie chyby.<\/strong><\/a>&nbsp;<\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"890\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png\" alt=\"Cvi\u010dte v \u0161t\u00fdle progres\u00edvneho pre\u0165a\u017eenia\" class=\"wp-image-337577\" title=\"Cvi\u010dte v \u0161t\u00fdle progres\u00edvneho pre\u0165a\u017eenia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-890x1124.png 890w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36-317x400.png 317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Snimka-obrazovky-2022-01-24-o-13.57.36.png 1164w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Robite_stale_to_iste\"><\/span>3. Rob\u00edte st\u00e1le to ist\u00e9 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakom predo\u0161l\u00e9ho bodu je tr\u00e9ningov\u00fd stereotyp. Nast\u00e1va po mesiacoch cvi\u010denia, kedy <strong>kles\u00e1 na\u0161e nad\u0161enie spolu so snahou zlep\u0161ova\u0165 sa. <\/strong>Z tr\u00e9ningu sa st\u00e1va oby\u010dajn\u00fd zvyk, pri ktorom sa dost\u00e1vate do akejsi komfortnej z\u00f3ny stereotypu. Nikam sa nepos\u00favate, neprid\u00e1vate na intenzite, nezvy\u0161ujete v\u00e1hu a v\u00e1\u0161 tr\u00e9ning je st\u00e1le rovnak\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mechanicky ako robot si odcvi\u010d\u00edte to, \u010do m\u00e1te a idete domov bez akejko\u013evek snahy o progres. Zarad\u00edte sa tak k \u013eu\u010fom, ktor\u00ed tr\u00e9nuj\u00fa u\u017e roky, ale len zriedka zaznamenaj\u00fa minim\u00e1lne zmeny \u010di zlep\u0161enie. Mali by ste v\u0161ak vedie\u0165, \u017ee <strong>tento postup nikam nevedie.&nbsp;<\/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 is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p><strong>Va\u0161e telo potrebuje d\u00f4vod, resp. impulz, aby sa st\u00e1valo st\u00e1le silnej\u0161ie \u010di odolnej\u0161ie. <\/strong>Ak bude bez probl\u00e9mov zvl\u00e1da\u0165 tr\u00e9ningov\u00fd stres, nebude ma\u0165 d\u00f4vod na to, aby sa zlep\u0161ovalo. Vyhn\u00fa\u0165 sa tomuto \u00fapadku sa d\u00e1 jednoducho. <strong>Ve\u010fte si tr\u00e9ningov\u00fd denn\u00edk a zaznamen\u00e1vajte svoju cestu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kontrolujte v\u00fdkon a neust\u00e1le sa sna\u017ete pos\u00fava\u0165 v \u0161t\u00fdle progres\u00edvneho za\u0165a\u017eenia. Pri dv\u00edhan\u00ed \u010diniek <strong>postupne prid\u00e1vajte na v\u00e1he, robte viac opakovan\u00ed, skracujte prest\u00e1vky \u010di sk\u00faste \u0165a\u017e\u0161ie cviky.<\/strong> Len tak bude ma\u0165 va\u0161e telo st\u00e1le d\u00f4vod na progres. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Kriteriom_hodnotenia_vasich_vysledkov_je_Instagram\"><\/span>4. Krit\u00e9riom hodnotenia va\u0161ich v\u00fdsledkov je Instagram<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakom pr\u00edpadu vy\u0161\u0161ie je to, \u017ee m\u00e1te tr\u00e9ning zostaven\u00fd dobre, cvi\u010d\u00edte u\u017e nejak\u00fd \u010das a sna\u017e\u00edte sa pos\u00fava\u0165. Probl\u00e9m v\u0161ak nast\u00e1va vtedy, <strong>ke\u010f svoju postavu za\u010dnete porovn\u00e1va\u0165 s fitness modelmi alebo celebritami.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ich fotky m\u00f4\u017eete denne vidie\u0165 na Instagrame, ktor\u00fd sa postupne st\u00e1va krit\u00e9riom hodnotenia va\u0161ich v\u00fdsledkov. Faktom v\u0161ak je, \u017ee ak m\u00e1te \u00fatlej\u0161iu postavu ako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kayla-itsines-autorka-programu-bikini-body-guide-aplikacie-sweat-a-jedna-z-najuspesnejsich-fitness-treneriek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kayla Itsines<\/a>, v\u00e1\u0161 zadok asi nikdy nebude rovnak\u00fd ako m\u00e1 Jennifer Lopez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem genetick\u00fdch predispoz\u00edcii maj\u00fa t\u00edto \u013eudia \u010dasto za sebou aj <strong>nieko\u013eko rokov tr\u00e9ningov a zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/strong>Netreba preto tie\u017e zab\u00fada\u0165 na faktor \u010dasu, preto\u017ee ani oni v\u00fdsledky nedosiahli za p\u00e1r mesiacov.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg\" alt=\"Neporovn\u00e1vajte svoju formu s \u013eu\u010fmi na Instagrame\" class=\"wp-image-337591\" style=\"width:843px;height:562px\" title=\"Neporovn\u00e1vajte svoju formu s \u013eu\u010fmi na Instagrame\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>\u010co s t\u00fdm?<\/strong><\/h3>\n\n\n\n<p>Mus\u00edte sa vyrovna\u0165 s t\u00fdm, ak\u00e9 telo ste dostali do vienka. M\u00e1me na mysli jeho stavbu a&nbsp; genetiku, ktor\u00fa treba re\u0161pektova\u0165 a sna\u017ei\u0165 sa by\u0165 najlep\u0161ou verziou sam\u00e9ho seba. <strong>Na z\u00e1klade toho si rozumne nastavte o\u010dak\u00e1vania.&nbsp;<\/strong>Svet Instagramu a filtrov je nastaven\u00fd tak, \u017ee v \u0148om v\u0161etko vyzer\u00e1 bezchybne. Realita je v\u0161ak niekedy \u00faplne in\u00e1. Preto by ste nemali porovn\u00e1va\u0165 svoj v\u00fdzor a sna\u017ei\u0165 sa vyzera\u0165 ako niekto in\u00fd. Bu\u010fte sami sebou a <strong>s\u00fastre\u010fte sa na svoje vlastn\u00e9 v\u00fdsledky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozhoduj\u00face slovo m\u00e1 v tomto smere aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/genetika-a-jej-vplyv-na-rast-svalov-a-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>va\u0161a genetika<\/strong><\/a><strong>.<\/strong> Mo\u017eno nie ste prirodzene predisponovan\u00ed k tomu, aby sa z v\u00e1s stala hora svalov ako <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/dwayne-johnson-the-rock-treningovy-plan-strava\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Dwayne Johnson<\/a>. To v\u0161ak neznamen\u00e1, \u017ee nem\u00f4\u017eete pracova\u0165 s t\u00fdm, \u010do m\u00e1te. Nevzd\u00e1vajte sa, <strong>zlep\u0161ujte svoju silu, sna\u017ete sa vies\u0165 zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl a v\u00fdsledky sa ur\u010dite dostavia. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/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=\"5_Spoliehate_sa_len_na_pocit_palenia\"><\/span>5. Spoliehate sa len na pocit p\u00e1lenia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrejme ste u\u017e od niekoho po\u010duli, \u017ee kvalitn\u00fd tr\u00e9ning mus\u00ed poriadne \u0161t\u00edpa\u0165 a p\u00e1li\u0165 cez v\u0161etky svaly. Ve\u013ea \u013eud\u00ed tomu ver\u00ed a po\u010das tr\u00e9ningu sa <strong>sna\u017eia dosiahnu\u0165 pocit p\u00e1lenia svalov, preto\u017ee ho ber\u00fa ako indik\u00e1tor rastu. <\/strong>Myslia si napr\u00edklad, \u017ee ke\u010f ich svaly po tr\u00e9ningu nebolia tak, \u017ee maj\u00fa probl\u00e9m z\u00eds\u0165 dole schodmi, tak to nebol poriadny tr\u00e9ning.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohu\u017eia\u013e ide o ve\u013emi roz\u0161\u00edren\u00fa, ale myln\u00fa predstavu. Toto p\u00e1lenie <strong>nie je znakom optim\u00e1lneho tr\u00e9ningu. <\/strong>Sp\u00f4sobuj\u00fa ho vod\u00edkov\u00e9 i\u00f3ny H+, ktor\u00e9 sa tvoria spolu s lakt\u00e1tom pri vysoko intenz\u00edvnych v\u00fdkonoch. N\u00e1sledkom toho je nedostatok kysl\u00edka vo svaloch, ktor\u00fd je d\u00f4le\u017eit\u00fd pri r\u00fdchlej tvorbe energie po\u010das cvi\u010denia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto i\u00f3ny lok\u00e1lne&nbsp; zni\u017euj\u00fa pH va\u0161ej krvi v za\u0165a\u017eovan\u00fdch svaloch, ktor\u00e1 sa n\u00e1sledkom toho st\u00e1va kyslej\u0161ou. V\u00fdsledkom toho je p\u00e1lenie vo svaloch. D\u00f4le\u017eit\u00e9 pre v\u00e1s je v\u0161ak vedie\u0165, \u017ee pocit nestimuluje rast svalov, preto\u017ee na ten m\u00e1 vplyv<strong> progres\u00edvne pre\u0165a\u017eenie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg\" alt=\"Pri tr\u00e9ningu sa spoliehate len na pocit p\u00e1lenia\" class=\"wp-image-337605\" style=\"width:843px;height:563px\" title=\"Pri tr\u00e9ningu sa spoliehate len na pocit p\u00e1lenia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/pero-225.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p>K\u013e\u00fa\u010dom k svalov\u00e9mu rastu je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">progres\u00edvne pre\u0165a\u017eenie, dostatok bielkov\u00edn, energie a celkovo vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek<\/a>. Konzistentnos\u0165 je to, \u010do v priebehu rokov odde\u013euje t\u00fdch, ktor\u00ed dosahuj\u00fa lep\u0161ie a hor\u0161ie v\u00fdsledky. Optim\u00e1lne nastaven\u00fd tr\u00e9ning doslova <strong>prin\u00fati va\u0161e svaly r\u00e1s\u0165. Ned\u00e1va im na v\u00fdber a musia sa prisp\u00f4sobi\u0165 zv\u00fd\u0161enej z\u00e1\u0165a\u017ei. <\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto pocitu p\u00e1lenia sa preto v tr\u00e9ningu <strong>zamerajte na zv\u00fd\u0161enie intenzity, <\/strong>ktor\u00fa s\u00edce m\u00f4\u017ee, ale v\u00f4bec nemus\u00ed sprev\u00e1dza\u0165 spom\u00ednan\u00e9 p\u00e1lenie<strong>.<\/strong> Dosiahnete to napr\u00edklad pridan\u00edm v\u00e1hy alebo skr\u00e1ten\u00edm prest\u00e1vok. Pam\u00e4tajte v\u0161ak na to, \u017ee zvy\u0161ovanie z\u00e1\u0165a\u017ee bez kontroly pohybu nemus\u00ed prinies\u0165 ide\u00e1lne v\u00fdsledky. Preto je d\u00f4le\u017eit\u00e9 <strong>cvi\u010di\u0165 technicky spr\u00e1vne a vykon\u00e1va\u0165 \u00fapln\u00e9 pohyby ka\u017ed\u00e9ho cviku. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Sustredite_sa_len_na_velke_bicepsy_alebo_gulaty_zadok\"><\/span>6. S\u00fastred\u00edte sa len na ve\u013ek\u00e9 bicepsy alebo gu\u013eat\u00fd zadok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s m\u00e1 pri cvi\u010den\u00ed r\u00f4zne ciele. Niekto cvi\u010d\u00ed preto, aby bol zdrav\u0161\u00ed, silnej\u0161\u00ed, r\u00fdchlej\u0161\u00ed a c\u00edtil sa vo svojom tele lep\u0161ie. Potom s\u00fa tu v\u0161ak aj <strong>p\u00e1ni, ktor\u00fdm ide len o ve\u013ek\u00e9 bicepsy<\/strong> \u010di<strong> d\u00e1my, ktor\u00e9 sa s\u00fastredia iba na to, aby mali pevn\u00fd a gu\u013eat\u00fd zadok.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledkom podobn\u00fdch prat\u00edk m\u00f4\u017ee by\u0165 nes\u00famern\u00e1 postava, ktor\u00e1 dokazuje, \u017ee takto to nefunguje. Je s\u00edce pekn\u00e9 ma\u0165 ve\u013ek\u00e9 ruky alebo pekn\u00fd zadok, ale ove\u013ea d\u00f4le\u017eitej\u0161ie je pracova\u0165 na celkovej kvalite a rozv\u00edja\u0165 cel\u00fa postavu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg\" alt=\"S\u00fastred\u00edte sa len na ve\u013ek\u00e9 bicepsy alebo gu\u013eat\u00fd zadok\" class=\"wp-image-337621\" style=\"width:843px;height:562px\" title=\"S\u00fastred\u00edte sa len na ve\u013ek\u00e9 bicepsy alebo gu\u013eat\u00fd zadok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Rie\u0161enie je vlastne jednoduch\u00e9. Namiesto favorizovania konkr\u00e9tnej partie by ste sa mali <strong>s\u00fastredi\u0165 na komplexn\u00e9 precvi\u010denie svalov cel\u00e9ho tela. <\/strong>Preto\u017ee len rozvoj v\u0161etk\u00fdch svalov\u00fdch skup\u00edn v\u00e1m umo\u017en\u00ed pos\u00fava\u0165 sa \u010falej a zlep\u0161ova\u0165 nielen svoju postavu, ale aj silu.&nbsp;Komplexn\u00fd pl\u00e1n na spevnenie a vytvarovanie zadku a n\u00f4h n\u00e1jdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako spevni\u0165 a vytvarova\u0165 zadok i nohy<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg\" alt=\"Cvi\u010d\u00edte partie v nespr\u00e1vnom porad\u00ed\" class=\"wp-image-337635\" title=\"Cvi\u010d\u00edte partie v nespr\u00e1vnom porad\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MNG-79-of-215-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Cvicite_partie_v_nespravnom_poradi\"><\/span>7. Cvi\u010d\u00edte partie v nespr\u00e1vnom porad\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi viete, \u017ee k\u013e\u00fa\u010dom k \u00faspechu je pravideln\u00e9 cvi\u010denie, vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek a regener\u00e1cia. Potom s\u00fa tu v\u0161ak men\u0161ie detaily, ktor\u00e9 maj\u00fa tie\u017e podiel na tom, ktor\u00fdm smerom sa uber\u00fa va\u0161e v\u00fdsledky. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm z t\u00fdchto detailov je spr\u00e1vne poradie cvikov. To, <strong>kam zarad\u00edte konkr\u00e9tne cvi\u010deniet toti\u017e dok\u00e1\u017ee ovplyvni\u0165 v\u00e1hu z\u00e1\u0165a\u017ee, po\u010det opakovan\u00ed \u010di spr\u00e1vnu techniku.&nbsp;<\/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 is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Zlat\u00fdm pravidlom je rozlo\u017ei\u0165 cviky tak, aby ste tie <strong>najn\u00e1ro\u010dnej\u0161ie a najkomplexnej\u0161ie absolvovali na za\u010diatku tr\u00e9ningu. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve vtedy m\u00e1te najviac energie, ktor\u00e1 v\u00e1m umo\u017en\u00ed poda\u0165 najlep\u0161\u00ed v\u00fdkon. Prednos\u0165 by mali dosta\u0165 <strong>ve\u013ek\u00e9 partie, pri ktor\u00fdch vykon\u00e1vate komplexn\u00e9 cviky,<\/strong> v\u010faka ktor\u00fdm precvi\u010d\u00edte viac svalov\u00fdch skup\u00edn naraz.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto je dobr\u00e9 za\u010da\u0165 najprv s hrudn\u00edkom a biceps si odlo\u017ei\u0165 do druhej \u010dasti tr\u00e9ningu. To ist\u00e9 plat\u00ed pri chrbte, po ktorom m\u00f4\u017ee nasledova\u0165 triceps \u010di pri noh\u00e1ch a ramen\u00e1ch. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u2013\u206011]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak teda samozrejme m\u00e1te takto rozdelen\u00fd tr\u00e9ning. <strong>Prednos\u0165 by mali dosta\u0165 cviky ako drep, benchpress \u010di m\u0155tvy \u0165ah.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u2013\u206011]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Nevyuzivate_cely_rozsah_pohybu\"><\/span>8. Nevyu\u017e\u00edvate cel\u00fd rozsah pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f pr\u00eddete do fitka a zaplat\u00edte si jednorazov\u00fd vstup, asi by v\u00e1s nepote\u0161ilo, keby za vami v polovici hodinov\u00e9ho tr\u00e9ningu pri\u0161iel recep\u010dn\u00fd a ozn\u00e1mil, \u017ee v\u00e1\u0161 \u010das vstupu vypr\u0161al. Je jasn\u00e9, \u017ee <strong>nechcete cvi\u010di\u0165 polovi\u010dn\u00fd, ale cel\u00fd tr\u00e9ning.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako tak by ste mali pristupova\u0165 aj k rozsahu v\u00e1\u0161ho pohybu po\u010das vykon\u00e1vania jednotliv\u00fdch cvikov. Len tak dok\u00e1\u017eete <strong>dokonale precvi\u010di\u0165 ka\u017ed\u00fd sval a z\u00edska\u0165 nie polovi\u010dn\u00e9, ale plnohodnotn\u00e9 v\u00fdsledky.<\/strong>&nbsp;<\/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 is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Po\u010das tr\u00e9ningu sa <strong>sna\u017ete vyu\u017e\u00edva\u0165 maxim\u00e1lny rozsah pohybu<\/strong> (ROM = Range Of Motion), teda <strong>od \u00fapln\u00e9ho natiahnutia svalu a\u017e po kontrakciu.<\/strong> Pr\u00e1ve ten je rozhoduj\u00facim krit\u00e9riom spr\u00e1vneho prevedenia cviku, na ktor\u00fd samozrejme nadv\u00e4zuje progres. Myslite na to, \u017ee je lep\u0161ie zn\u00ed\u017ei\u0165 v\u00e1hu a zvoli\u0165 pln\u00fd rozsah pohybu ROM, ne\u017e sa tr\u00e1pi\u0165 pr\u00edli\u0161 \u0165a\u017ekou z\u00e1\u0165a\u017eou, ktor\u00e1 v\u00e1m neumo\u017en\u00ed dokonale precvi\u010di\u0165 sval. <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [12]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"9_Cvicite_v_style_rychlo_a_zbesilo\"><\/span>9. Cvi\u010d\u00edte v \u0161t\u00fdle r\u00fdchlo a zbesilo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dijeme s\u00edce v upon\u00e1h\u013eanej dobe, ale v\u0161etko, \u010do stoj\u00ed za to, chce svoj \u010das. V\u00fdnimkou nie je ani tr\u00e9ning, ktor\u00fd by nemal pripom\u00edna\u0165 jazdu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.youtube.com\/watch?v=oI7aZeflWgE\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vina Diesela<\/a> vo filme R\u00fdchlo a zbesilo. Ak rob\u00edte cviky pr\u00edli\u0161 r\u00fdchlo, nedovol\u00edte svalovej skupine pracova\u0165 tak, aby by po\u010das tr\u00e9ningu mala.&nbsp;D\u00f4le\u017eit\u00fd je toti\u017e mimo in\u00e9ho aj <strong>\u010das, kedy je sval v tenzii <\/strong>(TUT = Time Under Tension), resp. pod nap\u00e4t\u00edm. <strong>To n\u00fati va\u0161e svaly pracova\u0165 tvrd\u0161ie a optimalizuje svalov\u00fa silu, rast \u010di vytrvalos\u0165. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10]&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 is-style-default\"><strong>\u010co s t\u00fdm?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Aby ste udr\u017eali svaly pod dostato\u010dn\u00fdm nap\u00e4t\u00edm a t\u00fdm maximalizovali svoj progres, mali by ste <strong>spomali\u0165 pohyb ka\u017ed\u00e9ho opakovania.<\/strong> Spolu s t\u00fdm sa <strong>sna\u017ete venova\u0165 viac \u010dasu pr\u00e1ve \u0165a\u017e\u0161ej f\u00e1ze cviku.<\/strong> Napr\u00edklad pri cvi\u010den\u00ed bicepsov s jednoru\u010dkami je to moment, kedy sa sna\u017e\u00edte \u010dinku zdvihn\u00fa\u0165 smerom nahor. Spomalen\u00edm pohybu udr\u017e\u00edte sval v nap\u00e4t\u00ed dlh\u0161ie, \u010do v\u00e1m potom m\u00f4\u017ee prinies\u0165 lep\u0161ie v\u00fdsledky. A samozrejme nezabudnite na pln\u00fd rozsah pohybu z predo\u0161l\u00e9ho bodu. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_najcastejsich_treningovych_chybach\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o naj\u010dastej\u0161\u00edch tr\u00e9ningov\u00fdch chyb\u00e1ch<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=\"\u010co \u0165a brzd\u00ed v progrese vo fitku? l 10 ch\u00fdb\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/yczrJWTrBGo?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 is-style-default\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e patr\u00edte k <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">za\u010diato\u010dn\u00edkom<\/a> alebo pokro\u010dil\u00fdm, aj po rokoch cvi\u010denia sa vo va\u0161om tr\u00e9ningu m\u00f4\u017eu n\u00e1js\u0165 chyby alebo slab\u0161ie miesta, ktor\u00e9 sa daj\u00fa vylep\u0161i\u0165. Preto bu\u010fte obozretn\u00ed a venujte pozornos\u0165 vy\u0161\u0161ie spom\u00ednan\u00fdm tipom, ktor\u00e9 v\u00e1m pom\u00f4\u017eu maximalizova\u0165 progres, nabra\u0165 svalov\u00fa hmotu \u010di maximalizova\u0165 svoju silu. S\u00fastre\u010fte sa hlavne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">na dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ningov\u00e9 chyby patria k naj\u010dastej\u0161\u00edm brzd\u00e1m progresu. Dnes sa pozrieme na tie naj\u010dastej\u0161ie. Nau\u010d\u00edme sa ich eliminova\u0165 a prezrad\u00edme, ako cvi\u010di\u0165 spr\u00e1vne. <\/p>\n","protected":false},"author":120,"featured_media":337657,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6062,6069,6082],"filter_section":[],"filter_attribute":[13026,13025,13023],"class_list":{"0":"post-337576","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-trening","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spravna-technika-cvicenia","13":"filter_attribute-treningove-chyby-a-tipy","14":"filter_attribute-treningove-plany","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e9ningov\u00e9 chyby, ktor\u00e9 robia v\u0161etci - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e9ningov\u00e9 chyby patria k \u010dast\u00fdm brzd\u00e1m progresu. 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