{"id":337989,"date":"2022-01-24T11:11:23","date_gmt":"2022-01-24T10:11:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337989"},"modified":"2022-01-28T17:27:08","modified_gmt":"2022-01-28T16:27:08","slug":"10-fitness-chyb-kterym-se-musite-vyhnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/","title":{"rendered":"Tr\u00e9ninkov\u00e9 chyby, kter\u00e9 d\u011blaj\u00ed v\u0161ichni"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#9_treninkovych_chyb_kterych_se_dopousti_temer_vsichni\" title=\"9 tr\u00e9ninkov\u00fdch chyb, kter\u00fdch se dopou\u0161t\u00ed t\u00e9m\u011b\u0159 v\u0161ichni\">9 tr\u00e9ninkov\u00fdch chyb, kter\u00fdch se dopou\u0161t\u00ed t\u00e9m\u011b\u0159 v\u0161ichni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#1_Nespravna_technika_dychani\" title=\"1. Nespr\u00e1vn\u00e1 technika d\u00fdch\u00e1n\u00ed\">1. Nespr\u00e1vn\u00e1 technika d\u00fdch\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#2_Prilis_casto_menite_treninkovy_plan\" title=\"2. P\u0159\u00edli\u0161 \u010dasto m\u011bn\u00edte tr\u00e9ninkov\u00fd pl\u00e1n\">2. P\u0159\u00edli\u0161 \u010dasto m\u011bn\u00edte tr\u00e9ninkov\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.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#3_Delate_stale_to_stejne\" title=\"3. D\u011bl\u00e1te st\u00e1le to stejn\u00e9\">3. D\u011bl\u00e1te st\u00e1le to stejn\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.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#4_Kriteriem_hodnoceni_vasich_vysledku_je_Instagram\" title=\"4. Krit\u00e9riem hodnocen\u00ed va\u0161ich v\u00fdsledk\u016f je Instagram\">4. Krit\u00e9riem hodnocen\u00ed va\u0161ich v\u00fdsledk\u016f 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.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#5_Spolehate_se_jen_na_pocit_paleni\" title=\"5. Spol\u00e9h\u00e1te se jen na pocit p\u00e1len\u00ed\">5. Spol\u00e9h\u00e1te se jen na pocit p\u00e1len\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#6_Soustredite_se_jen_na_velke_bicepsy_nebo_kulaty_zadek\" title=\"6. Soust\u0159ed\u00edte se jen na velk\u00e9 bicepsy nebo kulat\u00fd zadek\">6. Soust\u0159ed\u00edte se jen na velk\u00e9 bicepsy nebo kulat\u00fd zadek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#7_Cvicite_partie_v_nespravnem_poradi\" title=\"7. Cvi\u010d\u00edte partie v nespr\u00e1vn\u00e9m po\u0159ad\u00ed\">7. Cvi\u010d\u00edte partie v nespr\u00e1vn\u00e9m po\u0159ad\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.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#8_Nevyuzivate_cely_rozsah_pohybu\" title=\"8. Nevyu\u017e\u00edv\u00e1te cel\u00fd rozsah pohybu\">8. Nevyu\u017e\u00edv\u00e1te 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.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#9_Cvicite_ve_stylu_rychle_a_zbesile\" title=\"9. Cvi\u010d\u00edte ve stylu rychle a zb\u011bsile\">9. Cvi\u010d\u00edte ve stylu rychle a zb\u011bsile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Fitness chyby se nej\u010dast\u011bji zmi\u0148uj\u00ed v p\u0159\u00edpad\u011b lid\u00ed, kte\u0159\u00ed se cvi\u010den\u00edm a zdrav\u00fdm \u017eivotn\u00edm stylem teprve <a href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">za\u010d\u00ednaj\u00ed<\/a>. Pokud tr\u00e9nujete roky, pravd\u011bpodobn\u011b si mysl\u00edte, \u017ee tuto problematiku m\u00e1te v mal\u00ed\u010dku. V\u00edte, jak cvi\u010dit technicky spr\u00e1vn\u011b a stejn\u011b tak rozum\u00edte <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">z\u00e1klad\u016fm zdrav\u00e9 stravy<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u0161e zvl\u00e1d\u00e1te, tak v\u00e1m up\u0159\u00edmn\u011b gratulujeme. Ale co kdy\u017e v\u00e1m \u0159eknu, \u017ee mo\u017en\u00e1 i navzdory tomu d\u011bl\u00e1te st\u00e1le n\u011bkolik z\u00e1kladn\u00edch chyb, kter\u00fdch se dopou\u0161t\u00ed t\u00e9m\u011b\u0159 v\u0161ichni? Tyto p\u0159e\u0161lapy se dokonce net\u00fdkaj\u00ed pouze mu\u017e\u016f, ale i <a href=\"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/\" target=\"_blank\" aria-label=\"\u017een (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017een<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_treninkovych_chyb_kterych_se_dopousti_temer_vsichni\"><\/span>9 tr\u00e9ninkov\u00fdch chyb, kter\u00fdch se dopou\u0161t\u00ed t\u00e9m\u011b\u0159 v\u0161ichni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I u zku\u0161en\u011bj\u0161\u00edch borc\u016f se n\u011bkdy st\u00e1v\u00e1, \u017ee jejich snaha m\u00e1 rezervy a d\u011blaj\u00ed chyby i po letech tr\u00e9nink\u016f. Pr\u00e1v\u011b na ty se pod\u00edv\u00e1me n\u00ed\u017ee a p\u0159id\u00e1me tak\u00e9 tipy, jak je odstranit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Nespravna_technika_dychani\"><\/span>1. Nespr\u00e1vn\u00e1 technika d\u00fdch\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spousta fitness bibl\u00ed zmi\u0148uje p\u0159edev\u0161\u00edm spr\u00e1vnou techniku, zdravou stravu a <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">regeneraci<\/a>. V\u0161echny tyto pil\u00ed\u0159e jsou samoz\u0159ejm\u011b mimo\u0159\u00e1dn\u011b d\u016fle\u017eit\u00e9, ale nesm\u00edme zapom\u00ednat ani na d\u00fdch\u00e1n\u00ed. Jeho \u010dinnost je automatizovan\u00e1, a proto mu b\u011bhem tr\u00e9ninku \u010dasto nev\u011bnujeme dostate\u010dnou pozornost. Lid\u00e9 ho obvykle <strong>nev\u011bdomky omezuj\u00ed v momentech, kdy vykon\u00e1vaj\u00ed nam\u00e1hav\u00e9 aktivity jako nap\u0159\u00edklad zved\u00e1n\u00ed \u010dinek, cyklistiku nebo b\u011bh.&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\u00e1v\u011b tyto aktivity zp\u016fsobuj\u00ed, \u017ee <strong>n\u00e1\u0161 d\u00fdchac\u00ed syst\u00e9m mus\u00ed pracovat usilovn\u011bji ne\u017e obvykle.<\/strong> Pot\u0159ebuje v\u00edce kysl\u00edku a mus\u00ed vylou\u010dit nahromad\u011bn\u00fd oxid uhli\u010dit\u00fd. Va\u0161e t\u011blo m\u016f\u017ee na nastavenou intenzitu tr\u00e9ninku reagovat r\u016fzn\u011b. Pokud je p\u0159\u00edli\u0161 vysok\u00e1, m\u016f\u017eete poci\u0165ovat du\u0161nost nebo tlak na hrudi. To v kone\u010dn\u00e9m d\u016fsledku <strong>m\u016f\u017ee zp\u016fsobit ztr\u00e1tu v\u00fdkonu a neefektivn\u011b odmakan\u00fd tr\u00e9nink je na sv\u011bt\u011b.<\/strong> Intenzitu tr\u00e9ninku je tedy nutn\u00e9 p\u0159izp\u016fsobit aktu\u00e1ln\u00ed kondici.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>Spr\u00e1vn\u00e1 technika d\u00fdch\u00e1n\u00ed p\u0159i tr\u00e9ninku pom\u016f\u017ee dodat sval\u016fm v\u00edce kysl\u00edku, \u010d\u00edm\u017e zlep\u0161\u00edte v\u00fdkon. Dal\u0161\u00edm plusem je, \u017ee<strong> spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed zvy\u0161uje kapacitu plic a \u010dasem budete moci dos\u00e1hnout v\u011bt\u0161\u00edho v\u00fdkonu s men\u0161\u00ed n\u00e1mahou.<\/strong> Je tu je\u0161t\u011b nutn\u00e9 zm\u00ednit, \u017ee kapacita plic se nejv\u00edce zvy\u0161uje p\u0159i vytrvalostn\u00edch 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 p\u0159\u00edpad\u011b t\u011b\u017ek\u00fdch komplexn\u00edch cvik\u016f, jako nap\u0159\u00edklad d\u0159ep nebo mrtv\u00fd tah se m\u016f\u017ee negativn\u00ed f\u00e1ze realizovat se zadr\u017een\u00fdm dechem, kter\u00fd p\u0159isp\u00edv\u00e1 k lep\u0161\u00edmu zpevn\u011bn\u00ed. B\u011bhem silov\u00e9ho tr\u00e9ninku se<strong> sna\u017ete nadechovat v &#8220;leh\u010d\u00ed&#8221; (excentrick\u00e9) f\u00e1zi pohybu a vydechovat v &#8220;t\u011b\u017e\u0161\u00ed&#8221; (koncentrick\u00e9) f\u00e1zi, kdy jdou va\u0161e svaly do z\u00e1b\u011bru.<\/strong> Pokud tedy nap\u0159\u00edklad cvi\u010d\u00edte bicepsov\u00e9 zdvihy, p\u0159i uvoln\u011bn\u00ed svalu a pohybu sm\u011brem dol\u016f se nadechujte a p\u0159i kontrakci svalu a pohybu sm\u011brem nahoru, tedy v z\u00e1t\u011b\u017ei, vydechujte. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce jsme se tomuto t\u00e9matu v\u011bnovali ve \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-dychat-pri-behu-a-cviceni-a-proc-je-to-dulezite\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak spr\u00e1vn\u011b d\u00fdchat p\u0159i b\u011bhu a cvi\u010den\u00ed, a pro\u010d je to d\u016fle\u017eit\u00e9?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/KrisztiA\u00a1n-20-_-OK-_A-1124x749.jpg\" alt=\"9 tr\u00e9ninkov\u00fdch chyb, kter\u00fdch se dopou\u0161t\u00ed t\u00e9m\u011b\u0159 v\u0161ichni\" class=\"wp-image-337733\" width=\"843\" height=\"562\" title=\"9 tr\u00e9ninkov\u00fdch chyb, kter\u00fdch se dopou\u0161t\u00ed t\u00e9m\u011b\u0159 v\u0161ichni\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Prilis_casto_menite_treninkovy_plan\"><\/span>2. P\u0159\u00edli\u0161 \u010dasto m\u011bn\u00edte tr\u00e9ninkov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje spousta efektivn\u00edch tr\u00e9ninkov\u00fdch pl\u00e1n\u016f, kter\u00e9 si m\u016f\u017eete zvolit. Stejn\u011b tak je mnoho skv\u011bl\u00fdch akreditovan\u00fdch p\u0159edm\u011bt\u016f, kter\u00e9 m\u016f\u017eete studovat na vysok\u00e9 \u0161kole. A jak\u00e1 je souvislost? Pokud chcete dos\u00e1hnout vy\u0161\u0161\u00edho vzd\u011bl\u00e1n\u00ed, zvol\u00edte si konkr\u00e9tn\u00ed p\u0159edm\u011bty, <strong>na kter\u00e9 chod\u00edte n\u011bkolikr\u00e1t t\u00fddn\u011b b\u011bhem cel\u00e9ho semestru.<\/strong> Tato metoda je toti\u017e <strong>nejlep\u0161\u00ed zp\u016fsob, jak z\u00edskat dostate\u010dn\u00e9 v\u011bdomosti a zvl\u00e1dnou absolvovat cel\u00fd p\u0159edm\u011bt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To stejn\u00e9 plat\u00ed i u tr\u00e9ninku. Je nutn\u00e9 mu v\u011bnovat <strong>dostate\u010dn\u00fd \u010das a respektovat tr\u00e9ninkov\u00fd proces<\/strong>, v\u010detn\u011b neust\u00e1l\u00e9ho posouv\u00e1n\u00ed vlastn\u00edch limit\u016f. Pot\u00e9 se <strong>dostanete do bodu, kdy se va\u0161e forma za\u010dne postupn\u011b zlep\u0161ovat.<\/strong> Kdy\u017e ho ale zm\u011bn\u00edte je\u0161t\u011b d\u0159\u00edve, ne\u017e se tak stane, v\u00e1\u0161 progres se zkr\u00e1tka nestihne dostavit. D\u00e1v\u00e1 to logiku, \u017ee? Navzdory tomu ale sv\u016fj tr\u00e9ninkov\u00fd pl\u00e1n \u010dasto obm\u011b\u0148uje mnoho lid\u00ed. Sk\u00e1\u010dou z jednoho zaru\u010den\u00e9ho tr\u00e9ninku na r\u016fst sval\u016f k dal\u0161\u00edmu, a to stejn\u00e9 plat\u00ed i u hubnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>Kdy\u017e u\u017e za\u010dnete s n\u011bjak\u00fdm tr\u00e9ninkov\u00fdm pl\u00e1nem, pus\u0165te se do n\u011bj naplno. <strong>Pocitov\u011b cvi\u010dte jednotliv\u00e9 cviky a kla\u010fte d\u016fraz na spr\u00e1vnou techniku.<\/strong> Nevynech\u00e1vejte tr\u00e9ninky, proto\u017ee \u017e\u00e1dn\u00fd progres se nedostav\u00ed v p\u0159\u00edpad\u011b, \u017ee n\u011b\u010demu nev\u011bnujete dostate\u010dn\u011b dlouhou dobu. Zvolen\u00fd<strong> tr\u00e9ninkov\u00fd pl\u00e1n se doporu\u010duje dodr\u017eovat alespo\u0148 8-12 t\u00fddn\u016f.<\/strong> A myslete samoz\u0159ejm\u011b na <a href=\"https:\/\/gymbeam.cz\/blog\/muzeme-rychleji-nabirat-svaly-nebo-hubnout-sokovanim-svalu\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>progresivn\u00ed p\u0159et\u00ed\u017een\u00ed<\/strong><\/a>. To je pot\u0159ebn\u00e9 si osvojit, abyste se zlep\u0161ovali. <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 p\u0159\u00edpad\u011b, \u017ee si sv\u00fdm tr\u00e9ninkov\u00fdm pl\u00e1nem nejste jist\u00ed, na spr\u00e1vnou cestu v\u00e1s m\u016f\u017ee nav\u00e9st n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ninky a nej\u010dast\u011bj\u0161\u00ed chyby.<\/strong><\/a><\/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 ve stylu progresivn\u00edho p\u0159et\u00ed\u017een\u00ed\" class=\"wp-image-337577\" title=\"Cvi\u010dte ve stylu progresivn\u00edho p\u0159et\u00ed\u017een\u00ed\" 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Delate_stale_to_stejne\"><\/span>3. D\u011bl\u00e1te st\u00e1le to stejn\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakem p\u0159ede\u0161l\u00e9ho bodu je tr\u00e9ninkov\u00fd stereotyp. Nast\u00e1v\u00e1 po m\u011bs\u00edc\u00edch cvi\u010den\u00ed, kdy <strong>kles\u00e1 na\u0161e nad\u0161en\u00ed spole\u010dn\u011b se snahou zlep\u0161ovat se.<\/strong> Z tr\u00e9ninku se st\u00e1v\u00e1 oby\u010dejn\u00fd zvyk, p\u0159i kter\u00e9m se dost\u00e1v\u00e1te do takov\u00e9 komfortn\u00ed z\u00f3ny stereotypu. Nikam se neposouv\u00e1te, nep\u0159id\u00e1v\u00e1te na intenzit\u011b, nezvy\u0161ujete v\u00e1hu a v\u00e1\u0161 tr\u00e9nink je st\u00e1le stejn\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mechanicky jako robot odcvi\u010d\u00edte to, co m\u00e1te a odch\u00e1z\u00edte dom\u016f bez jak\u00e9koliv snahy o progres. Za\u0159ad\u00edte se tak k lidem, kte\u0159\u00ed tr\u00e9nuj\u00ed u\u017e roky, ale jen m\u00e1lokdy zaznamenaj\u00ed minim\u00e1ln\u00ed zm\u011bny nebo zlep\u0161en\u00ed. M\u011bli byste ale v\u011bd\u011bt, \u017ee <strong>tento postup nikam nevede.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p><strong>Va\u0161e t\u011blo pot\u0159ebuje d\u016fvod, resp. impuls, aby se st\u00e1valo st\u00e1le siln\u011bj\u0161\u00edm nebo odoln\u011bj\u0161\u00edm.<\/strong> Pokud bude bez probl\u00e9m\u016f zvl\u00e1dat tr\u00e9ninkov\u00fd stres, nebude m\u00edt d\u016fvod k tomu, aby se zlep\u0161ovalo. Vyhnout se tomuto probl\u00e9mu m\u016f\u017eete jednodu\u0161e. <strong>Ve\u010fte si tr\u00e9ninkov\u00fd den\u00edk a zaznamen\u00e1vejte svou 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 se sna\u017ete posouvat ve stylu progresivn\u00edho zat\u00ed\u017een\u00ed. P\u0159i zved\u00e1n\u00ed \u010dinek <strong>postupn\u011b p\u0159id\u00e1vejte na v\u00e1ze, d\u011blejte v\u00edce opakov\u00e1n\u00ed, zkracujte p\u0159est\u00e1vky nebo zkuste t\u011b\u017e\u0161\u00ed cviky.<\/strong> Jen tak bude m\u00edt va\u0161e t\u011blo st\u00e1le d\u016fvod k progresu. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kriteriem_hodnoceni_vasich_vysledku_je_Instagram\"><\/span>4. Krit\u00e9riem hodnocen\u00ed va\u0161ich v\u00fdsledk\u016f je Instagram<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakem p\u0159\u00edpadu v\u00fd\u0161e je to, \u017ee m\u00e1te tr\u00e9nink sestaven\u00fd dob\u0159e, cvi\u010d\u00edte u\u017e n\u011bjakou dobu a sna\u017e\u00edte se posouvat. Probl\u00e9m v\u0161ak nast\u00e1v\u00e1 ve chv\u00edli, <strong>kdy svoji postavu za\u010dnete porovn\u00e1vat s fitness modely nebo celebritami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jejich fotky m\u016f\u017eete denn\u011b vid\u011bt na Instagramu, kter\u00fd se postupn\u011b st\u00e1v\u00e1 krit\u00e9riem hodnocen\u00ed va\u0161ich v\u00fdsledk\u016f. Faktem ale je, \u017ee pokud m\u00e1te drobn\u011bj\u0161\u00ed postavu jako <a href=\"https:\/\/gymbeam.cz\/blog\/kayla-itsines-autorka-programu-bikini-body-guide-aplikace-sweat-a-jedna-z-nejuspesnejsich-fitness-trenerek\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kayla Itsines<\/a>, v\u00e1\u0161 zadek asi nikdy nebude stejn\u00fd jako 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>Krom\u011b genetick\u00fdch predispozic\u00ed maj\u00ed tito lid\u00e9 \u010dasto za sebou i<strong> n\u011bkolik let tr\u00e9nink\u016f a zdrav\u00e9ho \u017eivotn\u00edho stylu.<\/strong> Nesm\u00edme tedy zapom\u00ednat i na faktor \u010dasu, proto\u017ee ani oni nedos\u00e1hli v\u00fdsledk\u016f za p\u00e1r m\u011bs\u00edc\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/iStock-641529418-1124x749.jpg\" alt=\"Neporovn\u00e1vejte svou formu s lidmi na Instagramu\" class=\"wp-image-337591\" width=\"843\" height=\"562\" title=\"Neporovn\u00e1vejte svou formu s lidmi na Instagramu\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>Mus\u00edte se vyrovnat s t\u00edm, jak\u00fdm t\u011blem jste byli obda\u0159eni. M\u00e1me na mysli jeho stavbu a genetiku, kterou je pot\u0159eba respektovat a sna\u017eit se b\u00fdt nejlep\u0161\u00ed verz\u00ed sebe sama.<strong> Na z\u00e1klad\u011b toho si rozumn\u011b nastavte o\u010dek\u00e1v\u00e1n\u00ed.<\/strong> Sv\u011bt Instagramu a filtr\u016f je nastaven\u00fd tak, \u017ee v n\u011bm v\u0161echno vypad\u00e1 bezchybn\u011b. Realita je v\u0161ak n\u011bkdy \u00fapln\u011b jin\u00e1. Proto byste nem\u011bli porovn\u00e1vat sv\u016fj vzhled a sna\u017eit se vypadat jako n\u011bkdo jin\u00fd. Bu\u010fte sami sebou a <strong>soust\u0159e\u010fte se na sv\u00e9 vlastn\u00ed v\u00fdsledky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozhoduj\u00edc\u00ed slovo m\u00e1 v tomto sm\u011bru i <a href=\"https:\/\/gymbeam.cz\/blog\/genetika-a-jeji-vliv-na-rust-svalu-a-hubnuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>va\u0161e genetika<\/strong><\/a>. Mo\u017en\u00e1 nejste p\u0159irozen\u011b predisponovan\u00ed k tomu, aby se z v\u00e1s stala hora sval\u016f jako <a href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Dwayne Johnson<\/a>. To ale neznamen\u00e1, \u017ee nem\u016f\u017eete pracovat s t\u00edm, co m\u00e1te. Nevzd\u00e1vejte se,<strong> zlep\u0161ujte svou s\u00edlu, sna\u017ete se v\u00e9st zdrav\u00fd \u017eivotn\u00ed styl a v\u00fdsledky se ur\u010dit\u011b dostav\u00ed.<\/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_Spolehate_se_jen_na_pocit_paleni\"><\/span>5. Spol\u00e9h\u00e1te se jen na pocit p\u00e1len\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u0159ejm\u011b jste u\u017e od n\u011bkoho sly\u0161eli, \u017ee z kvalitn\u00edho tr\u00e9ninku mus\u00ed po\u0159\u00e1dn\u011b \u0161t\u00edpat a p\u00e1lit v\u0161echny svaly. Spousta lid\u00ed tomu v\u011b\u0159\u00ed a b\u011bhem tr\u00e9ninku se <strong>sna\u017e\u00ed dos\u00e1hnout pocitu p\u00e1len\u00ed sval\u016f, proto\u017ee ho berou jako indik\u00e1tor r\u016fstu.<\/strong> Mysl\u00ed si nap\u0159\u00edklad, \u017ee kdy\u017e jejich svaly po tr\u00e9ninku nebol\u00ed tak, \u017ee maj\u00ed probl\u00e9m sej\u00edt schody, tak to nebyl po\u0159\u00e1dn\u00fd tr\u00e9nink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bohu\u017eel jde o velmi roz\u0161\u00ed\u0159enou, ale mylnou p\u0159edstavu. Toto p\u00e1len\u00ed <strong>nen\u00ed zn\u00e1mkou optim\u00e1ln\u00edho tr\u00e9ninku<\/strong>. Zp\u016fsobuj\u00ed ho vod\u00edkov\u00e9 ionty H+, kter\u00e9 se tvo\u0159\u00ed spole\u010dn\u011b s lakt\u00e1tem p\u0159i velmi intenzivn\u00edch v\u00fdkonech. N\u00e1sledkem toho je ve svalech nedostatek kysl\u00edku, kter\u00fd je d\u016fle\u017eit\u00fd p\u0159i rychl\u00e9 tvorb\u011b energie b\u011bhem cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto ionty lok\u00e1ln\u011b sni\u017euj\u00ed pH va\u0161\u00ed krve v zat\u011b\u017eovan\u00fdch svalech, kter\u00e1 se n\u00e1sledkem toho st\u00e1v\u00e1 kyselej\u0161\u00ed. V\u00fdsledkem je p\u00e1len\u00ed ve svalech. D\u016fle\u017eit\u00e9 pro v\u00e1s je v\u0161ak v\u011bd\u011bt, \u017ee pocit nestimuluje r\u016fst sval\u016f, proto\u017ee na ten m\u00e1 vliv <strong>progresivn\u00ed p\u0159et\u00ed\u017een\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/pero-225-1124x750.jpg\" alt=\"P\u0159i tr\u00e9ninku se spol\u00e9h\u00e1te jen na pocit p\u00e1len\u00ed\" class=\"wp-image-337605\" width=\"843\" height=\"563\" title=\"P\u0159i tr\u00e9ninku se spol\u00e9h\u00e1te jen na pocit p\u00e1len\u00ed\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>Kl\u00ed\u010dem ke svalov\u00e9mu r\u016fstu je <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">progresivn\u00ed p\u0159et\u00ed\u017een\u00ed, dostatek b\u00edlkovin, energie a celkov\u011b vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek<\/a>. Konzistentnost je to, co v pr\u016fb\u011bhu let odd\u011bluje ty, co dosahuj\u00ed lep\u0161\u00edch a hor\u0161\u00edch v\u00fdsledk\u016f. Optim\u00e1ln\u011b nastaven\u00fd tr\u00e9nink doslova <strong>p\u0159inut\u00ed va\u0161e svaly r\u016fst. Ned\u00e1v\u00e1 jim na v\u00fdb\u011br a mus\u00ed se p\u0159izp\u016fsobit zv\u00fd\u0161en\u00e9 z\u00e1t\u011b\u017ei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nam\u00edsto pocitu p\u00e1len\u00ed se proto v tr\u00e9ninku <strong>zam\u011b\u0159te na zv\u00fd\u0161en\u00ed intenzity<\/strong>, kterou sice m\u016f\u017ee, ale v\u016fbec nemus\u00ed doprov\u00e1zet zmi\u0148ovan\u00e9 p\u00e1len\u00ed. Dos\u00e1hnete toho nap\u0159\u00edklad p\u0159id\u00e1n\u00edm v\u00e1hy nebo zkr\u00e1cen\u00edm p\u0159est\u00e1vek. Pamatujte ale na to, \u017ee zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee bez kontroly pohybu nemus\u00ed p\u0159in\u00e9st ide\u00e1ln\u00ed v\u00fdsledky. Proto je d\u016fle\u017eit\u00e9<strong> cvi\u010dit technicky spr\u00e1vn\u011b a vykon\u00e1vat \u00fapln\u00e9 pohyby ka\u017ed\u00e9ho cviku.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Soustredite_se_jen_na_velke_bicepsy_nebo_kulaty_zadek\"><\/span>6. Soust\u0159ed\u00edte se jen na velk\u00e9 bicepsy nebo kulat\u00fd zadek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s m\u00e1 p\u0159i cvi\u010den\u00ed r\u016fzn\u00e9 c\u00edle. N\u011bkdo cvi\u010d\u00ed proto, aby byl zdrav\u011bj\u0161\u00ed, siln\u011bj\u0161\u00ed, rychlej\u0161\u00ed a c\u00edtil se ve sv\u00e9m t\u011ble l\u00e9pe. Potom jsou tu ale i <strong>p\u00e1nov\u00e9, kter\u00fdm jde jen o velk\u00e9 bicepsy nebo d\u00e1my, kter\u00e9 se soust\u0159ed\u00ed pouze na to, aby m\u011bly pevn\u00fd a kulat\u00fd zadek.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledkem podobn\u00fdch praktik m\u016f\u017ee b\u00fdt nesoum\u011brn\u00e1 postava, kter\u00e1 dokazuje, \u017ee takto to nefunguje. Je sice p\u011bkn\u00e9 m\u00edt velk\u00e9 ruce nebo p\u011bkn\u00fd zadek, ale o mnoho d\u016fle\u017eit\u011bj\u0161\u00ed je pracovat na celkov\u00e9 kvalit\u011b a rozv\u00edjet celou postavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC02604-1124x749.jpg\" alt=\"Soust\u0159ed\u00edte se jen na velk\u00e9 bicepsy nebo kulat\u00fd zadek\" class=\"wp-image-337621\" width=\"843\" height=\"562\" title=\"Soust\u0159ed\u00edte se jen na velk\u00e9 bicepsy nebo kulat\u00fd zadek\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>\u0158e\u0161en\u00ed je vlastn\u011b jednoduch\u00e9. Nam\u00edsto up\u0159ednost\u0148ov\u00e1n\u00ed konkr\u00e9tn\u00ed partie byste se m\u011bli <strong>soust\u0159edit na komplexn\u00ed procvi\u010den\u00ed sval\u016f cel\u00e9ho t\u011bla.<\/strong> Proto\u017ee jen rozvoj v\u0161ech svalov\u00fdch skupin v\u00e1m umo\u017en\u00ed posouvat se d\u00e1l a zlep\u0161ovat nejen svou postavu, ale i s\u00edlu. Komplexn\u00ed pl\u00e1n na zpevn\u011bn\u00ed a vytvarov\u00e1n\u00ed zadku a nohou najdete ve \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Jak zpevnit a vytvarovat zadek a nohy.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\u00e1vn\u00e9m po\u0159ad\u00ed\" class=\"wp-image-337635\" title=\"Cvi\u010d\u00edte partie v nespr\u00e1vn\u00e9m po\u0159ad\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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Cvicite_partie_v_nespravnem_poradi\"><\/span>7. Cvi\u010d\u00edte partie v nespr\u00e1vn\u00e9m po\u0159ad\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi v\u00edte, \u017ee kl\u00ed\u010dem k \u00fasp\u011bchu je pravideln\u00e9 cvi\u010den\u00ed, vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek a regenerace. Pot\u00e9 jsou tu ale men\u0161\u00ed detaily, kter\u00e9 maj\u00ed tak\u00e9 pod\u00edl na tom, jak\u00fdm sm\u011brem se uberou 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\u00edm z t\u011bchto detail\u016f je spr\u00e1vn\u00e9 po\u0159ad\u00ed cvik\u016f. To, <strong>kam za\u0159ad\u00edte konkr\u00e9tn\u00ed cviky toti\u017e dok\u00e1\u017ee ovlivnit v\u00e1hu z\u00e1t\u011b\u017ee, po\u010det opakov\u00e1n\u00ed nebo spr\u00e1vnou 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=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>Zlat\u00fdm pravidlem je rozlo\u017eit cviky tak, abyste ty <strong>nejn\u00e1ro\u010dn\u011bj\u0161\u00ed a nejkomplexn\u011bj\u0161\u00ed absolvovali na za\u010d\u00e1tku tr\u00e9ninku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b v tu chv\u00edli m\u00e1te nejv\u00edce energie, kter\u00e1 v\u00e1m umo\u017en\u00ed podat nejlep\u0161\u00ed v\u00fdkon. P\u0159ednost by m\u011bli dostat <strong>velk\u00e9 partie, p\u0159i kter\u00fdch vykon\u00e1v\u00e1te komplexn\u00ed cviky<\/strong>, d\u00edky nim\u017e procvi\u010d\u00edte v\u00edce svalov\u00fdch skupin nar\u00e1z.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto je dobr\u00e9 za\u010d\u00edt nejprve s hrudn\u00edkem a biceps si odlo\u017eit a\u017e do druh\u00e9 \u010d\u00e1sti tr\u00e9ninku. To stejn\u00e9 plat\u00ed i u zad, po kter\u00fdch m\u016f\u017ee n\u00e1sledovat triceps nebo u cvik\u016f na nohy a ramena. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Pokud tedy samoz\u0159ejm\u011b m\u00e1te takto rozd\u011blen\u00fd tr\u00e9nink, <strong>p\u0159ednost by m\u011bly dostat cviky jako d\u0159ep, benchpress nebo mrtv\u00fd tah.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Nevyuzivate_cely_rozsah_pohybu\"><\/span>8. Nevyu\u017e\u00edv\u00e1te cel\u00fd rozsah pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e p\u0159ijdete do fitka a zaplat\u00edte si jednor\u00e1zov\u00fd vstup, asi by v\u00e1s nepot\u011b\u0161ilo, kdyby za v\u00e1mi v polovin\u011b hodinov\u00e9ho tr\u00e9ninku p\u0159i\u0161el recep\u010dn\u00ed a ozn\u00e1mil v\u00e1m, \u017ee v\u00e1\u0161 \u010das vstupu vypr\u0161el. Je jasn\u00e9, \u017ee <strong>nechcete cvi\u010dit polovi\u010dn\u00ed, ale cel\u00fd tr\u00e9nink.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak bychom m\u011bli p\u0159istupovat i k rozsahu va\u0161eho pohybu b\u011bhem vykon\u00e1v\u00e1n\u00ed jednotliv\u00fdch cvik\u016f. Jen tak dok\u00e1\u017eete <strong>dokonale procvi\u010dit ka\u017ed\u00fd sval a z\u00edsk\u00e1te ne polovi\u010dn\u00ed, ale plnohodnotn\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<h3 class=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>B\u011bhem tr\u00e9ninku se <strong>sna\u017ete vyu\u017e\u00edvat maxim\u00e1ln\u00ed rozsah pohybu<\/strong> (ROM = Range Of Motion), tedy <strong>od \u00fapln\u00e9ho nata\u017een\u00ed svalu a\u017e po kontrakci.<\/strong> Pr\u00e1v\u011b ten je rozhoduj\u00edc\u00edm krit\u00e9riem spr\u00e1vn\u00e9ho proveden\u00ed cviku, na kter\u00fd samoz\u0159ejm\u011b navazuje progres. Myslete na to, \u017ee je lep\u0161\u00ed sn\u00ed\u017eit v\u00e1hu a zvolit pln\u00fd rozsah pohybu ROM ne\u017e se tr\u00e1pit s p\u0159\u00edli\u0161 t\u011b\u017ekou z\u00e1t\u011b\u017e\u00ed, kter\u00e1 v\u00e1m neumo\u017en\u00ed dokonale procvi\u010dit sval. <span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Cvicite_ve_stylu_rychle_a_zbesile\"><\/span>9. Cvi\u010d\u00edte ve stylu rychle a zb\u011bsile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dijeme sice v usp\u011bchan\u00e9 dob\u011b, ale v\u0161echno, co stoj\u00ed za to, chce sv\u016fj \u010das. V\u00fdjimkou nen\u00ed ani tr\u00e9nink, kter\u00fd by nem\u011bl p\u0159ipom\u00ednat j\u00edzdu <a href=\"https:\/\/www.youtube.com\/watch?v=oI7aZeflWgE\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Vin Diesela<\/a> ve filmu Rychle a zb\u011bsile. Pokud d\u011bl\u00e1te cviky p\u0159\u00edli\u0161 rychle, nedovol\u00edte svalov\u00e9 skupin\u011b pracovat tak, jak by b\u011bhem tr\u00e9ninku m\u011bla. D\u016fle\u017eit\u00fd je toti\u017e mimo jin\u00e9 i <strong>\u010das, kdy je sval v tenzi<\/strong> (TUT = Time Under Tension), resp. pod nap\u011bt\u00edm.<strong> To nut\u00ed va\u0161e svaly pracovat usilovn\u011bji a optimalizuje svalovou s\u00edlu, r\u016fst nebo vytrvalost.<\/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=\"is-style-default wp-block-heading\"><strong>Co s t\u00edm?<\/strong><\/h3>\n\n\n\n<p>Abyste udr\u017eeli svaly pod dostate\u010dn\u00fdm nap\u011bt\u00edm a t\u00edm maximalizovali sv\u016fj progres, m\u011bli byste <strong>zpomalit pohyb ka\u017ed\u00e9ho opakov\u00e1n\u00ed.<\/strong> Spolu s t\u00edm se <strong>sna\u017ete v\u011bnovat v\u00edce \u010dasu pr\u00e1v\u011b t\u011b\u017e\u0161\u00ed f\u00e1zi cviku.<\/strong> Nap\u0159\u00edklad p\u0159i cvi\u010den\u00ed biceps\u016f s jednoru\u010dkami je to moment, kdy se sna\u017e\u00edte \u010dinku zvednout sm\u011brem nahoru. Zpomalen\u00edm pohybu udr\u017e\u00edte sval v nap\u011bt\u00ed d\u00e9le, co\u017e v\u00e1m potom m\u016f\u017ee p\u0159in\u00e9st lep\u0161\u00ed v\u00fdsledky. A samoz\u0159ejm\u011b nezapome\u0148te na pln\u00fd rozsah pohybu z p\u0159ede\u0161l\u00e9ho bodu. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg\" alt=\"\" class=\"wp-image-337717\" width=\"843\" height=\"563\" title=\"Cvi\u010d\u00edte ve stylu rychle a zb\u011bsile\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/DSC09799-_-OK__-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0165 u\u017e pat\u0159\u00edte k <a href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">za\u010d\u00e1te\u010dn\u00edk\u016fm<\/a> nebo pokro\u010dil\u00fdm, i po letech cvi\u010den\u00ed se ve va\u0161em tr\u00e9ninku mohou naj\u00edt chyby nebo slab\u0161\u00ed m\u00edsta, kter\u00e1 se daj\u00ed vylep\u0161it. Proto bu\u010fte obez\u0159etn\u00ed a v\u011bnujte pozornost v\u00fd\u0161e zmi\u0148ovan\u00fdm tip\u016fm, kter\u00e9 v\u00e1m pomohou maximalizovat va\u0161i s\u00edlu. Soust\u0159e\u010fte se hlavn\u011b na <a href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">dlouhodob\u011b udr\u017eiteln\u00e9 v\u00fdsledky<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\u00e9ninkov\u00e9 chyby pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed brzdy progresu. Dnes se pod\u00edv\u00e1me na ty nej\u010dast\u011bj\u0161\u00ed. Nau\u010d\u00edme se je eliminovat a prozrad\u00edme, jak cvi\u010dit spr\u00e1vn\u011b.<\/p>\n","protected":false},"author":120,"featured_media":337661,"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":[29],"tags":[6453,7479,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337989","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-trenink","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","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>Tr\u00e9ninkov\u00e9 chyby, kter\u00e9 d\u011blaj\u00ed v\u0161ichni - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e9ninkov\u00e9 chyby pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed brzdy progresu. 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