{"id":339137,"date":"2022-02-04T07:48:10","date_gmt":"2022-02-04T06:48:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=339137"},"modified":"2022-02-04T08:05:55","modified_gmt":"2022-02-04T07:05:55","slug":"6-duvodu-proc-by-meli-zeny-posilovat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/","title":{"rendered":"Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat"},"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\/6-duvodu-proc-by-meli-zeny-posilovat\/#Benefity_siloveho_treninku_pro_zeny\" title=\"Benefity silov\u00e9ho tr\u00e9ninku pro \u017eeny\">Benefity silov\u00e9ho tr\u00e9ninku pro \u017eeny<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#1_Pevna_a_vytvarovana_postava\" title=\"1. Pevn\u00e1 a vytvarovan\u00e1 postava\">1. Pevn\u00e1 a vytvarovan\u00e1 postava<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#2_Snadnejsi_hubnuti\" title=\"2. Snadn\u011bj\u0161\u00ed hubnut\u00ed\">2. Snadn\u011bj\u0161\u00ed hubnut\u00ed<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#3_Vice_jidla_na_taliri\" title=\"3. V\u00edce j\u00eddla na tal\u00ed\u0159i\">3. V\u00edce j\u00eddla na tal\u00ed\u0159i<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#4_Lepsi_drzeni_tela\" title=\"4. Lep\u0161\u00ed dr\u017een\u00ed t\u011bla\">4. Lep\u0161\u00ed dr\u017een\u00ed t\u011bla<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#5_Lepsi_vykony_v_ostatnich_sportech\" title=\"5. Lep\u0161\u00ed v\u00fdkony v ostatn\u00edch sportech\">5. Lep\u0161\u00ed v\u00fdkony v ostatn\u00edch sportech<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#6_Pevnejsi_kosti_a_nizsi_riziko_zraneni\" title=\"6. Pevn\u011bj\u0161\u00ed kosti a ni\u017e\u0161\u00ed riziko zran\u011bn\u00ed\">6. Pevn\u011bj\u0161\u00ed kosti a ni\u017e\u0161\u00ed riziko zran\u011bn\u00ed<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#7_Nizsi_riziko_rozvoje_ruznych_onemocneni\" title=\"7. Ni\u017e\u0161\u00ed riziko rozvoje r\u016fzn\u00fdch onemocn\u011bn\u00ed\">7. Ni\u017e\u0161\u00ed riziko rozvoje r\u016fzn\u00fdch onemocn\u011bn\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\/6-duvodu-proc-by-meli-zeny-posilovat\/#8_Lepsi_zvladani_stresu\" title=\"8. Lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu\">8. Lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#9_Lepsi_nalada\" title=\"9. Lep\u0161\u00ed n\u00e1lada\">9. Lep\u0161\u00ed n\u00e1lada<\/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\/6-duvodu-proc-by-meli-zeny-posilovat\/#10_Kvalitnejsi_spanek\" title=\"10. Kvalitn\u011bj\u0161\u00ed sp\u00e1nek\">10. Kvalitn\u011bj\u0161\u00ed sp\u00e1nek<\/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.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/#11_Zlepseni_kognitivnich_dovednosti\" title=\"11. Zlep\u0161en\u00ed kognitivn\u00edch dovednost\u00ed\">11. Zlep\u0161en\u00ed kognitivn\u00edch dovednost\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/#12_Vyssi_sebevedomi\" title=\"12. Vy\u0161\u0161\u00ed sebev\u011bdom\u00ed\">12. Vy\u0161\u0161\u00ed sebev\u011bdom\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Najde se dnes je\u0161t\u011b n\u011bkdo, kdo v\u011b\u0159\u00ed tomu, \u017ee je posilov\u00e1n\u00ed jen pro mu\u017ee? Douf\u00e1m, \u017ee ne. M\u00fdtus, \u017ee \u017eeny, kter\u00e9 cvi\u010d\u00ed s \u010dinkami, vypadaj\u00ed jako chlapi, u\u017e je snad d\u00e1vno pry\u010d. Byla by toti\u017e \u0161koda, abyste se, d\u00e1my, ochudily o<strong> pozitivn\u00ed \u00fa\u010dinky silov\u00e9ho tr\u00e9ninku.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tou\u017e\u00edte p\u0159ece po zpevn\u011bn\u00e9 postav\u011b se sexy k\u0159ivkami, ne? Estetick\u00e1 str\u00e1nka ale nen\u00ed jedinou v\u00fdhodou. P\u0159edstavte si, \u017ee budete m\u00edt po\u0159\u00e1d dobrou n\u00e1ladu, l\u00e9pe se poperete se stresem, a dokonce se zlep\u0161\u00ed i va\u0161e celkov\u00e9 zdrav\u00ed. Poj\u010fte se spole\u010dn\u011b s n\u00e1mi pod\u00edvat na to, jak v\u00e1m silov\u00fd tr\u00e9nink m\u016f\u017ee zm\u011bnit \u017eivot k lep\u0161\u00edmu.&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\" id=\"benefity-siloveho-treninku-pro-zeny\"><span class=\"ez-toc-section\" id=\"Benefity_siloveho_treninku_pro_zeny\"><\/span>Benefity silov\u00e9ho tr\u00e9ninku pro \u017eeny<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<h2 class=\"wp-block-heading\" id=\"1-pevna-a-vytvarovana-postava\"><span class=\"ez-toc-section\" id=\"1_Pevna_a_vytvarovana_postava\"><\/span>1. Pevn\u00e1 a vytvarovan\u00e1 postava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017deny, kter\u00e9 cht\u011bj\u00ed zhubnout, se \u010dasto zam\u011b\u0159\u00ed jen na vytrvalostn\u00ed tr\u00e9nink, jako je <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cyklistika<\/a>, plav\u00e1n\u00ed a podobn\u011b. To je ale \u0161koda. I kdy\u017e je kardio skv\u011bl\u00fdm zp\u016fsobem, jak se <strong>zbavit p\u0159ebyte\u010dn\u00e9ho tuku,<\/strong> nikdy s n\u00edm nez\u00edsk\u00e1te postavu, jakou m\u00e1 va\u0161e obl\u00edben\u00e1 fitnesska na Instagramu. Ta si sv\u016fj kulat\u00fd<strong> zadek toti\u017e pracn\u011b <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vyd\u0159epovala<\/strong><\/a><strong>.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zpevn\u011bn\u00e1 postava nav\u00edc vypad\u00e1 na pohled l\u00e9pe a <strong>symetri\u010dt\u011bji,<\/strong> pokud se tedy nezam\u011b\u0159\u00edte jen na ur\u010dit\u00e9 partie. Tuhle chybu toti\u017e \u010dasto d\u011blaj\u00ed \u017eeny, kter\u00e9 maj\u00ed <strong>v\u011bt\u0161\u00ed spodn\u00ed \u010d\u00e1st t\u011bla. <\/strong>Tu m\u00e1 krom\u011b \u017eivotospr\u00e1vy z \u010d\u00e1sti na sv\u011bdom\u00ed tak\u00e9 \u0161ir\u0161\u00ed p\u00e1nev a genetika, kter\u00e1 m\u016f\u017ee zp\u016fsobit ukl\u00e1d\u00e1n\u00ed v\u011bt\u0161\u00edho mno\u017estv\u00ed tuku v t\u00e9to oblasti. \u017deny i p\u0159esto ale cht\u011bj\u00ed tuhle \u010d\u00e1st zhubnout, a tak <strong>neust\u00e1le cvi\u010d\u00ed jen nohy a zadek.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e se tyto partie tr\u00e9ninkem zpevn\u00ed, nejsp\u00ed\u0161 budou oproti vr\u0161ku po\u0159\u00e1d vypadat mohutn\u011b. \u0158e\u0161en\u00edm je tedy cvi\u010dit cel\u00e9 t\u011blo a nevynech\u00e1vat ani jeho horn\u00ed \u010d\u00e1st. Cel\u00e1 postava pak bude vypadat symetricky a v\u011bt\u0161\u00ed zadek i \u0161ir\u0161\u00ed stehna pak l\u00e9pe splynou s t\u011blem. Pokud m\u00e1te na sv\u00e9m t\u011ble n\u011bjakou partii, kterou pova\u017eujete za problematickou, je silov\u00fd tr\u00e9nink <strong>skv\u011bl\u00fdm zp\u016fsobem, jak na n\u00ed zapracovat.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co v\u0161echno s va\u0161\u00edm t\u011blem dok\u00e1\u017ee ud\u011blat spr\u00e1vn\u00fd tr\u00e9nink a zdrav\u00e1 strava, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zmeni-telo-i-mysl-kdyz-clovek-zacne-cvicit-a-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak se zm\u011bn\u00ed t\u011blo i mysl, kdy\u017e \u010dlov\u011bk za\u010dne cvi\u010dit a j\u00edst zdrav\u011b?<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1124x749.jpg\" alt=\"Pevn\u00e1 a vytvarovan\u00e1 postava d\u00edky silov\u00e9mu tr\u00e9ninku\" class=\"wp-image-339173\" width=\"843\" height=\"562\" title=\"Pevn\u00e1 a vytvarovan\u00e1 postava d\u00edky silov\u00e9mu tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-snadnejsi-hubnuti\"><span class=\"ez-toc-section\" id=\"2_Snadnejsi_hubnuti\"><\/span>2. Snadn\u011bj\u0161\u00ed hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zpevn\u011bn\u00ed a tvarov\u00e1n\u00ed postavy<\/strong> m\u016f\u017ee j\u00edt klidn\u011b ruku v ruce s <strong>hubnut\u00edm.<\/strong> Pokud m\u00e1te n\u011bjak\u00fd tuk nav\u00edc, pr\u00e1v\u011b silov\u00fd tr\u00e9nink m\u016f\u017ee b\u00fdt skv\u011bl\u00fdm zp\u016fsobem, jak se ho zbavit. I kdy\u017e nap\u0159\u00edklad b\u011bh\u00e1n\u00edm sp\u00e1l\u00edte za hodinu v\u00edce kcal, nen\u00ed to v tomhle ohledu kl\u00ed\u010dov\u00e9. Po silov\u00e9m tr\u00e9ninku toti\u017e <strong>d\u00e1l spalujete kalorie zadarmo<\/strong> a nemus\u00edte pro to nic nav\u00edc d\u011blat.<strong> <\/strong>Tomuto \u201ckouzlu\u201d se \u0159\u00edk\u00e1<strong> EPOC <\/strong>(Excess Postexercise Oxygen Consumption). Jde o to, \u017ee po cvi\u010den\u00ed m\u00e1 na\u0161e t\u011blo zv\u00fd\u0161enou spot\u0159ebu kysl\u00edku, co\u017e se projevuje vy\u0161\u0161\u00edm kalorick\u00fdm v\u00fddejem. Tento jev m\u016f\u017eeme zn\u00e1t tak\u00e9 jako popul\u00e1rn\u00ed <strong>zrychlen\u00ed metabolismu.<\/strong> To nej\u010dast\u011bji trv\u00e1 24\u201348 hodin po silov\u00e9m tr\u00e9ninku. Po\u010det sp\u00e1len\u00fdch kalori\u00ed a doba rychlej\u0161\u00edho klidov\u00e9ho metabolismu se odv\u00edj\u00ed od intenzity cvi\u010den\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanedbateln\u00fd ale nen\u00ed rozhodn\u011b ani <strong>v\u00fddej p\u0159i samotn\u00e9m tr\u00e9ninku. <\/strong>V z\u00e1vislosti na intenzit\u011b m\u016f\u017ee pr\u016fm\u011brn\u00e1 65kg \u017eena sp\u00e1lit za hodinu silov\u00e9ho cvi\u010den\u00ed s \u010dinkami klidn\u011b <strong>390\u2013650 kcal.<\/strong> A to rozhodn\u011b nen\u00ed m\u00e1lo. Kdy\u017e to spoj\u00edte je\u0161t\u011b s <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ni\u017e\u0161\u00edm kalorick\u00fdm p\u0159\u00edjmem<\/a>, nebudete na v\u00fdsledky dlouho \u010dekat. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Silov\u00fdm tr\u00e9ninkem ale nebudete hubnout jen tuk, kter\u00fd je viditeln\u00ed. Sni\u017eovat se bude postupn\u011b tak\u00e9 mno\u017estv\u00ed <strong>viscer\u00e1ln\u00edho tuku, <\/strong>kter\u00fd m\u00e1me kolem org\u00e1n\u016f a je spojen se zv\u00fd\u0161en\u00edm rizika rozvoje chronick\u00fdch onemocn\u011bn\u00ed. Je tak ide\u00e1ln\u00ed jeho objem v t\u011ble sn\u00ed\u017eit. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kolik kalori\u00ed sp\u00e1l\u00edte r\u016fzn\u00fdmi aktivitami, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/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<h2 class=\"wp-block-heading\" id=\"3-vice-jidla-na-taliri\"><span class=\"ez-toc-section\" id=\"3_Vice_jidla_na_taliri\"><\/span>3. V\u00edce j\u00eddla na tal\u00ed\u0159i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e bylo \u0159e\u010deno v\u00fd\u0161e, silov\u00fdm tr\u00e9ninkem spalujeme <strong>velk\u00e9m mno\u017estv\u00ed kalori\u00ed,<\/strong> a to jak b\u011bhem cvi\u010den\u00ed, tak i po n\u011bm. A pokud nechceme hubnout, je pot\u0159eba tento v\u00fddej n\u011bjak doplnit. T\u00edm sp\u00ed\u0161, pokud bychom r\u00e1dy z\u00edskaly n\u011bjak\u00e9 ty svaly.&nbsp;<\/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\" id=\"pojdme-si-ukazat-jak-na-talirku-muze-vypadat-takovych-cca-400-500-kcal\"><strong>Poj\u010fme si uk\u00e1zat, jak na tal\u00ed\u0159ku m\u016f\u017ee vypadat takov\u00fdch cca 400\u2013500 kcal:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepecene-susenky-s-arasidovym-kremem-a-cokoladou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jedna vydatn\u00e1 su\u0161enka s ara\u0161\u00eddov\u00fdm kr\u00e9mem v \u010dokol\u00e1d\u011b<\/a><\/li><li><a href=\"https:\/\/gymbeam.cz\/blog\/mexicky-salat-s-quinoou-a-tempehem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">porce mexick\u00e9ho sal\u00e1tu s quinoou a tempehem<\/a><\/li><li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-batatove-muffiny-s-karamelizovanymi-pekanovymi-orechy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">2 bat\u00e1tov\u00e9 muffiny s pekanov\u00fdmi o\u0159echy<\/a><\/li><li>necel\u00e1 100g tabulka \u010dokol\u00e1dy<\/li><li>800 g jablek<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1ly jste se, \u017ee p\u0159iberete, a tak jste se rad\u011bji <strong>vyh\u00fdbaly v\u0161em obl\u00edben\u00fdm dobrot\u00e1m? <\/strong>D\u00edky silov\u00e9mu tr\u00e9ninku m\u016f\u017eete tuto starost pustit z hlavy. Uvid\u00edte, \u017ee kdy\u017e budete poctiv\u011b zvedat \u017eelezo, v\u016fbec se nemus\u00edte b\u00e1t, \u017ee by se dort\u00edk v kav\u00e1rn\u011b n\u011bjak podepsal na va\u0161\u00ed postav\u011b. Sp\u00ed\u0161 se m\u016f\u017eete t\u011b\u0161it, \u017ee v\u00e1m <strong>dod\u00e1 energii na dal\u0161\u00ed tr\u00e9nink.<\/strong> A co je na tom nejlep\u0161\u00ed? Postupn\u011b uvid\u00edte, \u017ee si m\u016f\u017eete dop\u0159\u00e1t n\u011bjakou tu dobrotu nav\u00edc a budete vypadat po\u0159\u00e1d stejn\u011b skv\u011ble.&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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1124x749.jpg\" alt=\"D\u00edky silov\u00e9mu tr\u00e9ninku m\u016f\u017eete j\u00edst v\u00edce\" class=\"wp-image-339189\" width=\"843\" height=\"562\" title=\"D\u00edky silov\u00e9mu tr\u00e9ninku m\u016f\u017eete j\u00edst v\u00edce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-lepsi-drzeni-tela\"><span class=\"ez-toc-section\" id=\"4_Lepsi_drzeni_tela\"><\/span>4. Lep\u0161\u00ed dr\u017een\u00ed t\u011bla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postupem \u010dasu si za\u010dnete v\u0161\u00edmat, \u017ee se va\u0161e t\u011blo tak n\u011bjak m\u011bn\u00ed, a to nejen d\u00edky zakulacen\u00e9mu pozad\u00ed. Silov\u00fd tr\u00e9nink toti\u017e postupn\u011b<strong> zpevn\u00ed a pos\u00edl\u00ed v\u011bt\u0161inu sval\u016f v t\u011ble. <\/strong>A v\u00fdjimkou nen\u00ed ani tzv. core (st\u0159ed t\u011bla). V dne\u0161n\u00ed dob\u011b, kdy mnoho z n\u00e1s tr\u00e1v\u00ed v\u011bt\u0161inu dne sezen\u00edm v kancel\u00e1\u0159i, u\u017e pova\u017eujeme shrben\u00e1 a zakulacen\u00e1 z\u00e1da za n\u011bco norm\u00e1ln\u00edho. A <strong>bolesti beder a kr\u010dn\u00ed p\u00e1te\u0159e <\/strong>u\u017e tak\u00e9 bereme jako b\u011b\u017enou v\u011bc.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S oboj\u00edm si ale dok\u00e1\u017ee spr\u00e1vn\u011b proveden\u00fd silov\u00fd tr\u00e9nink poradit. Pom\u016f\u017ee zpevnit svaly zad, kter\u00e9 funguj\u00ed jako <strong>opora p\u00e1te\u0159e. <\/strong>Hlavn\u00ed z\u00e1sluhu na tom m\u00e1 zpevn\u011bn\u00ed hlubok\u00e9ho stabiliza\u010dn\u00edho syst\u00e9mu (konkr\u00e9tn\u011b hlubok\u00e9 svaly trupu a zad). Sed\u011bt a chodit vzp\u0159\u00edmen\u011b tak pro v\u00e1s bude najednou mnohem p\u0159irozen\u011bj\u0161\u00ed. D\u00edky spr\u00e1vn\u00e9mu postoji tak\u00e9<strong> sn\u00ed\u017e\u00edte bolesti zad,<\/strong> kter\u00e9 v\u00e1s mohly tr\u00e1pit i n\u011bkolik let. A co si budeme pov\u00eddat, spr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla bez zakulacen\u00fdch zad a propadl\u00fdch ramen p\u016fsob\u00ed mnohem sebev\u011bdom\u011bji<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o bolesti zad dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/bolest-zad-10-nejcastejsich-pricin-a-reseni-jak-se-ji-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bolest zad: 10 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a \u0159e\u0161en\u00ed, jak se j\u00ed zbavit.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<p>Stejn\u011b tak v\u00e1m ale m\u016f\u017eou pomoci i rady z \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-vyzrat-na-bolest-zad-zpusobenou-dlouhym-sezenim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak vyzr\u00e1t na bolest zad zp\u016fsobenou dlouh\u00fdm sezen\u00edm.<\/strong><\/a><strong>&nbsp;<\/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\" id=\"5-lepsi-vykony-v-ostatnich-sportech\"><span class=\"ez-toc-section\" id=\"5_Lepsi_vykony_v_ostatnich_sportech\"><\/span>5. Lep\u0161\u00ed v\u00fdkony v ostatn\u00edch sportech<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Velmi \u010dasto se m\u016f\u017eeme setkat s d\u011blen\u00edm <strong>sportovc\u016f na dv\u011b skupiny \u2013 silov\u011b cvi\u010d\u00edc\u00ed a vytrvalci. <\/strong>Ti, kte\u0159\u00ed cvi\u010d\u00ed silov\u011b, se sna\u017e\u00ed <strong>budovat svalovou hmotu a s\u00edlu,<\/strong> kter\u00e1 jim pom\u016f\u017ee zvedat vy\u0161\u0161\u00ed v\u00e1hy. Vytrvalci naopak pot\u0159ebuj\u00ed b\u00fdt \u010dasto <strong>co nejleh\u010d\u00ed,<\/strong> aby nemuseli nosit p\u0159ebyte\u010dnou hmotnost sval\u016f, a t\u00edm se zpomalovat. Mohou se ale tyto dv\u011b skupiny sportovc\u016f od sebe i n\u011bco nau\u010dit?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Silov\u00ed sportovci se \u010dasto vyh\u00fdbaj\u00ed vytrvalostn\u00edm aktivit\u00e1m, proto\u017ee maj\u00ed nep\u0159im\u011b\u0159en\u00fd strach, \u017ee by mohli p\u0159ij\u00edt o sv\u00e9 pracn\u011b vybudovan\u00e9 svaly. \u010casto si ale neuv\u011bdomuj\u00ed, jak moc jsou tyto aktivity<strong> d\u016fle\u017eit\u00e9 i pro kardiovaskul\u00e1rn\u00ed syst\u00e9m a dal\u0161\u00ed aspekty zdrav\u00ed. <\/strong>Pokud budou dodr\u017eovat optim\u00e1ln\u00ed p\u0159\u00edjem, <strong>nemus\u00ed se b\u00e1t, \u017ee o sv\u00e9 svaly kv\u016fli p\u00e1r hodink\u00e1m b\u011bhu p\u0159ijdou a stane se z nich postavov\u011b maratonec.<\/strong> Takto to opravdu nefunguje. Rozhodn\u011b by se t\u011bmto form\u00e1m cvi\u010den\u00ed proto nem\u011bli vyh\u00fdbat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b je to i u vytrvalostn\u00edch sportovky\u0148 a sportovc\u016f. Ti zase typicky necht\u011bj\u00ed cvi\u010dit silov\u011b, aby <strong>nenabrali svaly,<\/strong> kter\u00e9 by pro n\u011b byly zbyte\u010dnou p\u0159\u00edt\u011b\u017e\u00ed. Bohu\u017eel ale neberou v potaz v\u00fdhody, kter\u00e9 silov\u00fdm tr\u00e9ninkem z\u00edskaj\u00ed. <strong>Siln\u00e9 svaly toti\u017e dok\u00e1\u017eou pomoci k lep\u0161\u00edm v\u00fdsledk\u016fm i vytrvalostn\u00edm sportovc\u016fm.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studie na b\u011b\u017ec\u00edch nap\u0159\u00edklad uk\u00e1zala, \u017ee d\u00edky silov\u00e9mu tr\u00e9ninku do\u0161lo ke zlep\u0161en\u00ed ekonomiky b\u011bhu. Pozitivn\u00ed vliv potvrzuje i studie proveden\u00e1 na elitn\u00edch cyklistech. U skupiny, kter\u00e1 za\u0159adila silov\u00fd tr\u00e9nink po dobu 16 t\u00fddn\u016f, do\u0161lo ve srovn\u00e1n\u00ed s kontroln\u00ed skupinou ke <strong>zv\u00fd\u0161en\u00ed s\u00edly kvadriceps\u016f <\/strong>o 12 % a zlep\u0161en\u00ed v\u00fdkonu v \u010dasovce na 45 minut o 8 %. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edte, d\u00e1my, silov\u00fd tr\u00e9nink v\u00e1m m\u016f\u017ee pomoci <strong>zlep\u0161it se i v jin\u00fdch sportech, <\/strong>kter\u00fdm se v\u011bnujete. Pokud chcete b\u00fdt lep\u0161\u00ed b\u011b\u017ekyn\u011b, cyklistky nebo t\u0159eba plavkyn\u011b, m\u00e1te o d\u016fvod v\u00edce vz\u00edt do rukou tak\u00e9 \u010dinky.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1124x749.jpg\" alt=\"Lep\u0161\u00ed b\u011b\u017eeck\u00e9 v\u00fdkony d\u00edky silov\u00e9mu tr\u00e9ninku\" class=\"wp-image-339140\" width=\"843\" height=\"562\" title=\"Lep\u0161\u00ed b\u011b\u017eeck\u00e9 v\u00fdkony d\u00edky silov\u00e9mu tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-pevnejsi-kosti-a-nizsi-riziko-zraneni\"><span class=\"ez-toc-section\" id=\"6_Pevnejsi_kosti_a_nizsi_riziko_zraneni\"><\/span>6. Pevn\u011bj\u0161\u00ed kosti a ni\u017e\u0161\u00ed riziko zran\u011bn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee<strong> silov\u00fdm tr\u00e9ninkem neposilujete jen svaly, ale tak\u00e9 kosti a \u0161lachy. <\/strong>Kdy\u017e t\u011blo zat\u011b\u017eujete t\u011b\u017ek\u00fdmi \u010dinkami, mus\u00ed se tomu p\u0159izp\u016fsobit. T\u00edm p\u00e1dem pracuje na tom, aby<strong> kosti, klouby, \u0161lachy<\/strong> i dal\u0161\u00ed \u010d\u00e1sti t\u011bla<strong> zes\u00edlily a z\u00e1t\u011b\u017e zvl\u00e1dly. <\/strong>Te\u010f to mo\u017en\u00e1 neocen\u00edte, ale a\u017e budete star\u0161\u00ed, uvid\u00edte, \u017ee si za mno\u017estv\u00ed silov\u00fdch tr\u00e9nink\u016f pod\u011bkujete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky nim toti\u017e m\u016f\u017eete \u00fasp\u011b\u0161n\u011b <strong>p\u0159edch\u00e1zet \u0159\u00eddnut\u00ed kost\u00ed <\/strong>(osteop\u00e9nie \u2013 p\u0159edstupe\u0148 osteopor\u00f3zy),<strong> osteopor\u00f3ze<\/strong> a dal\u0161\u00edm probl\u00e9m\u016fm spojen\u00fdm s n\u00edzkou hustotou kost\u00ed. Mezi ty pat\u0159\u00ed zejm\u00e9na jejich zv\u00fd\u0161en\u00e1 l\u00e1mavost, co\u017e m\u016f\u017ee m\u00edt v pozd\u011bj\u0161\u00edm v\u011bku fat\u00e1ln\u00ed n\u00e1sledky. Siln\u00e9 t\u011blo je nav\u00edc mnohem lep\u0161\u00ed oporou, a tak pom\u016f\u017ee p\u0159edch\u00e1zet p\u00e1d\u016fm. V\u00fdsledky metaanal\u00fdzy potvrzuj\u00ed, \u017ee d\u00edky silov\u00e9mu tr\u00e9ninku m\u016f\u017ee<strong> riziko p\u00e1du<\/strong> u star\u0161\u00edch lid\u00ed (pr\u016fm\u011brn\u00fd v\u011bk respondent\u016f byl 76 let) <strong>klesnout a\u017e o 34 %. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky silov\u00e9mu tr\u00e9ninku nav\u00edc <strong>zlep\u0161\u00edte s\u00edlu, rozsah pohybu i funkci kloub\u016f, vaz\u016f a \u0161lach. <\/strong>M\u016f\u017eete tak o\u010dek\u00e1vat, \u017ee se z v\u00e1s stane <strong>komplexn\u011bj\u0161\u00ed sportovkyn\u011b,<\/strong> kter\u00e1 bude schopna pod\u00e1vat lep\u0161\u00ed v\u00fdkony. Silov\u00fdm tr\u00e9ninkem nav\u00edc m\u016f\u017eete pomoci p\u0159edch\u00e1zet tak\u00e9 r\u016fzn\u00fdm zran\u011bn\u00edm, co\u017e ostatn\u011b potvrzuj\u00ed i v\u011bdeck\u00e9 studie. Vd\u011b\u010dit za to m\u016f\u017eete nejen <strong>siln\u011bj\u0161\u00edmu t\u011blu, ale tak\u00e9 lep\u0161\u00ed flexibilit\u011b a mobilit\u011b. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b silov\u00e9ho tr\u00e9ninku je pro zdrav\u00ed kost\u00ed d\u016fle\u017eit\u00fd rovn\u011b\u017e dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin, v\u00e1pn\u00edku, vitam\u00ednu K a vitam\u00ednu D. O n\u011bm se v\u00edce do\u010dtete v \u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D a v\u0161e, co o n\u011bm pot\u0159ebujete v\u011bd\u011bt.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-nizsi-riziko-rozvoje-ruznych-onemocneni\"><span class=\"ez-toc-section\" id=\"7_Nizsi_riziko_rozvoje_ruznych_onemocneni\"><\/span>7. Ni\u017e\u0161\u00ed riziko rozvoje r\u016fzn\u00fdch onemocn\u011bn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Silov\u00fd tr\u00e9nink m\u016f\u017ee ovlivnit va\u0161e zdrav\u00ed v mnoha sm\u011brech.&nbsp;<\/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\" id=\"pomuze-totiz-napriklad\"><strong>Pom\u016f\u017ee toti\u017e nap\u0159\u00edklad:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>zlep\u0161it zdrav\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu<\/strong> (krevn\u00ed ob\u011bh a pos\u00edlen\u00ed srdce i c\u00e9v)<\/li><li><strong>sn\u00ed\u017eit krevn\u00ed tlak<\/strong> \u2013 v\u00fdsledky studi\u00ed ukazuj\u00ed, \u017ee by silov\u00fd tr\u00e9nink mohl fungovat jako podp\u016frn\u00e1 strategie k prevenci a boji s vysok\u00fdm tlakem<\/li><li><strong>zlep\u0161it profil krevn\u00edch lipid\u016f, mezi kter\u00e9 pat\u0159\u00ed nap\u0159\u00edklad cholesterol<\/strong><\/li><li><strong>zlep\u0161it hospoda\u0159en\u00ed t\u011bla s krevn\u00edm cukrem<\/strong>, stejn\u011b tak ale m\u016f\u017ee pomoci <strong>p\u0159edch\u00e1zet rozvoji cukrovky 2. typu <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[16\u201320]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edte, silov\u00fd tr\u00e9nink je vlastn\u011b takov\u00fdm univerz\u00e1ln\u00edm l\u00e9kem na mnoho probl\u00e9m\u016f. A pokud u\u017e v\u00e1s n\u011bkter\u00fd z nich tr\u00e1p\u00ed, t\u00edm sp\u00ed\u0161 byste s n\u00edm m\u011bli za\u010d\u00edt.&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1124x750.jpg\" alt=\"Ni\u017e\u0161\u00ed riziko rozvoje r\u016fzn\u00fdch onemocn\u011bn\u00ed d\u00edky silov\u00e9mu tr\u00e9ninku\" class=\"wp-image-339211\" width=\"843\" height=\"563\" title=\"Ni\u017e\u0161\u00ed riziko rozvoje r\u016fzn\u00fdch onemocn\u011bn\u00ed d\u00edky silov\u00e9mu tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-lepsi-zvladani-stresu\"><span class=\"ez-toc-section\" id=\"8_Lepsi_zvladani_stresu\"><\/span>8. Lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No schv\u00e1ln\u011b si vzpome\u0148te, jak se n\u011bkdy c\u00edt\u00edte p\u0159ed tr\u00e9ninkem. M\u00e1te<strong> hlavu plnou starost\u00ed, <\/strong>p\u0159em\u00fd\u0161l\u00edte, co v\u00e1s je\u0161t\u011b \u010dek\u00e1, nebo analyzujete, jestli jste se v n\u011bjak\u00e9 situaci nem\u011bly zachovat jinak. Hlava je prost\u011b <strong>neust\u00e1le v z\u00e1p\u0159ahu<\/strong> a stres u\u017e pova\u017eujete za takovou norm\u00e1ln\u00ed sou\u010d\u00e1st va\u0161eho \u017eivota. M\u016f\u017eeme se ho ale n\u011bjak zbavit, nebo jeho hladinu alespo\u0148 sn\u00ed\u017eit? Jde to! \u0158e\u0161en\u00edm je, ne\u010dekan\u011b, op\u011bt <strong>silov\u00fd tr\u00e9nink a jin\u00e9 fyzick\u00e9 aktivity.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i tr\u00e9ninku m\u00e1te, d\u00e1my, jist\u011b dost pr\u00e1ce samy se sebou. \u010cel\u00edte nov\u00fdm <strong>v\u00fdzv\u00e1m, zved\u00e1te vy\u0161\u0161\u00ed v\u00e1hy, p\u0159ekon\u00e1v\u00e1te sv\u00e9 v\u00fdkony,<\/strong> ale rozhodn\u011b nem\u00e1te u cvi\u010den\u00ed \u010das myslet na to, jestli jste zvl\u00e1dly dob\u0159e pracovn\u00ed den, kolik \u00fakol\u016f v\u00e1s \u010dek\u00e1 nebo \u017ee jste se poh\u00e1daly se \u0161\u00e9fem. V\u0161echny stresory jdou prost\u011b stranou. A po tr\u00e9ninku, kdy\u017e si na stresuj\u00edc\u00ed v\u011bci vzpomenete s odstupem \u010dasu, uvid\u00edte, \u017ee u\u017e se i ty nejv\u011bt\u0161\u00ed probl\u00e9my budou oproti z\u00e1va\u017e\u00ed na \u010dince <strong>zd\u00e1t jako mali\u010dkosti. <\/strong>Stres v\u00e1s p\u0159estane ovl\u00e1dat a dobr\u00fd pocit po tr\u00e9ninku pom\u016f\u017ee <strong>vid\u011bt probl\u00e9my nov\u00fdm \u00fahlem pohledu.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o tom, jak zvl\u00e1dat stres, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-lepsi-nalada\"><span class=\"ez-toc-section\" id=\"9_Lepsi_nalada\"><\/span>9. Lep\u0161\u00ed n\u00e1lada<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i tr\u00e9ninku se perfektn\u011b odreagujete a jako bonus si m\u016f\u017eete u\u017e\u00edt i lep\u0161\u00ed n\u00e1ladu a p\u0159\u00edval vyplaven\u00fdch<strong> endorfin\u016f (hormon\u016f \u0161t\u011bst\u00ed). <\/strong>Ty maj\u00ed na sv\u011bdom\u00ed, \u017ee po tr\u00e9ninku odch\u00e1z\u00edte z fitka s \u00fasm\u011bvem od ucha k uchu. Z v\u00fdsledku metaanal\u00fdzy zahrnuj\u00edc\u00ed v\u00edce ne\u017e 30 studi\u00ed nav\u00edc vypl\u00fdv\u00e1, \u017ee n\u00e1m silov\u00fd tr\u00e9nink m\u016f\u017ee pomoci tak\u00e9 v <strong>boji s \u00fazkostmi a depresemi. <\/strong>Obdobn\u00e9 benefity ov\u0161em nep\u0159in\u00e1\u0161\u00ed jen silov\u00fd tr\u00e9nink. Skv\u011ble m\u016f\u017ee fungovat tak\u00e9 <strong>proch\u00e1zka ve svi\u017en\u00e9m tempu, b\u011bh<\/strong> \u010di jak\u00e1koliv jin\u00e1 vytrvalostn\u00ed aktivita, kter\u00e1 v\u00e1m d\u011bl\u00e1 radost. <span style=\"color:#ff6600\" class=\"tadv-color\">[21\u201322]<\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1124x749.jpg\" alt=\"Lep\u0161\u00ed n\u00e1lada d\u00edky silov\u00e9mu tr\u00e9ninku\" class=\"wp-image-339226\" width=\"843\" height=\"562\" title=\"Lep\u0161\u00ed n\u00e1lada d\u00edky silov\u00e9mu tr\u00e9ninku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-kvalitnejsi-spanek\"><span class=\"ez-toc-section\" id=\"10_Kvalitnejsi_spanek\"><\/span>10. Kvalitn\u011bj\u0161\u00ed sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017eeny, \u017ee v\u00e1\u0161 prot\u011bj\u0161ek u\u017e d\u00e1vno sp\u00ed a vy je\u0161t\u011b n\u011bkolik <strong>hodin kouk\u00e1te do stropu a po\u010d\u00edt\u00e1te ove\u010dky? <\/strong>Koho by to neroz\u010d\u00edlilo, \u017ee? A o to hor\u0161\u00ed je, kdy\u017e se v noci je\u0161t\u011b neust\u00e1le bud\u00edte. R\u00e1no se pak dost mo\u017en\u00e1 c\u00edt\u00edte, jako by v\u00e1s v noci <strong>p\u0159ejel parn\u00ed v\u00e1lec.<\/strong> I v tomto ohledu ale m\u016f\u017ee b\u00fdt silov\u00fd tr\u00e9nink n\u00e1pomocn\u00fd. <strong>Spolehliv\u011b unav\u00ed t\u011blo <\/strong>a vy pak m\u00e1te p\u0159irozen\u011b <strong>v\u011bt\u0161\u00ed pot\u0159ebu <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-delat-kdyz-spanek-nezabira-zamerte-se-na-techto-7-typu-odpocinku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>odpo\u010dinku<\/strong><\/a><strong>. <\/strong>D\u00edky ni\u017e\u0161\u00ed hladin\u011b stresu pro v\u00e1s m\u016f\u017ee b\u00fdt z\u00e1rove\u0148 i <strong>jednodu\u0161\u0161\u00ed usnout.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sport a v\u00fdkon ale funguj\u00ed v podstat\u011b v takov\u00e9 symbi\u00f3ze, nebo\u0165 se <strong>vz\u00e1jemn\u011b ovliv\u0148uj\u00ed. <\/strong>Fyzick\u00fd v\u00fdkon m\u00e1 pozitivn\u00ed vliv na sp\u00e1nek.<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1nek<\/strong><\/a> pak ale m\u016f\u017ee zase ovlivnit va\u0161e sportovn\u00ed v\u00fdsledky. D\u00edky tomu, \u017ee budete odpo\u010dat\u00ed, zvl\u00e1dnete <strong>zvednout vy\u0161\u0161\u00ed v\u00e1hy a budete z\u00e1rove\u0148 i rychlej\u0161\u00ed. <\/strong>A pokud chcete d\u00e1t dol\u016f n\u011bjak\u00e9 to kilo, jist\u011b ocen\u00edte, \u017ee se v\u00e1m d\u00edky silov\u00e9mu tr\u00e9ninku a kvalitn\u00edmu sp\u00e1nku mohou sn\u00ed\u017eit chut\u011b na sladk\u00e9 a i hubnut\u00ed p\u016fjde celkov\u011b l\u00e9pe. Tak\u017ee sam\u00e9 v\u00fdhody ve v\u0161ech sm\u011brech. <span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete v\u00edce tip\u016f na to, jak snadno usnout a probouzet se odpo\u010dat\u00e1, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek<strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/a><\/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\" id=\"11-zlepseni-kognitivnich-dovednosti\"><span class=\"ez-toc-section\" id=\"11_Zlepseni_kognitivnich_dovednosti\"><\/span>11. Zlep\u0161en\u00ed kognitivn\u00edch dovednost\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyh\u00fdb\u00e1te se tr\u00e9ninku, proto\u017ee m\u00e1te p\u0159ed d\u016fle\u017eitou zkou\u0161kou nebo prezentac\u00ed v pr\u00e1ci a <strong>pot\u0159ebujete se maxim\u00e1ln\u011b p\u0159ipravit? <\/strong>Mo\u017en\u00e1 nen\u00ed nejlep\u0161\u00ed n\u00e1pad u toho sed\u011bt cel\u00fd den. Hlava pln\u00e1 my\u0161lenek nejsp\u00ed\u0161 stejn\u011b nebude schopna jet cel\u00fd den na 100 %. V\u00edte ale, co j\u00ed pom\u016f\u017ee <strong>odreagovat se a l\u00e9pe se pak soust\u0159edit?<\/strong> Ano, h\u00e1d\u00e1te spr\u00e1vn\u011b, je to silov\u00fd tr\u00e9nink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky cvi\u010den\u00ed se z\u00e1t\u011b\u017e\u00ed bude v\u00e1\u0161 <strong>mozek l\u00e9pe z\u00e1soben \u017eivinami a kysl\u00edkem, <\/strong>co\u017e m\u016f\u017ee v\u00fdrazn\u011b ovlivnit<strong> \u00farove\u0148 va\u0161ich kognitivn\u00edch funkc\u00ed.<\/strong> To ostatn\u011b potvrzuj\u00ed i v\u00fdzkumy, podle kter\u00fdch do\u0161lo d\u00edky silov\u00e9mu tr\u00e9ninku k v\u00fdznamn\u00e9mu <strong>zlep\u0161en\u00ed pozornosti, koncentrace, ale i zkr\u00e1cen\u00ed reak\u010dn\u00ed doby.<\/strong> V\u00fdsledky byly pozorov\u00e1ny dokonce u\u017e po 2\u20133 t\u00fddnech tr\u00e9ninku. Nikdy tedy nen\u00ed pozd\u011b za\u010d\u00edt. Dal\u0161\u00edm benefitem, kter\u00fd ocen\u00edte zejm\u00e9na p\u0159i n\u00e1ro\u010dn\u00e9m obdob\u00ed, je schopnost silov\u00e9ho cvi\u010den\u00ed <strong>zv\u00fd\u0161it produktivitu. <\/strong>Pravideln\u00fd tr\u00e9nink n\u00e1m tak m\u016f\u017ee pomoci pracovat efektivn\u011bji, a t\u00edm ve fin\u00e1le u\u0161et\u0159it n\u011bjakou tu minutku i na jin\u00e9 d\u016fle\u017eit\u00e9 aktivity. <span style=\"color:#ff6600\" class=\"tadv-color\">[25\u201326]<\/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.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1124x749.jpg\" alt=\"Lep\u0161\u00ed soust\u0159ed\u011bnost a pozornost d\u00edky silov\u00e9mu tr\u00e9ninku \" class=\"wp-image-339241\" width=\"843\" height=\"562\" title=\"Lep\u0161\u00ed soust\u0159ed\u011bnost a pozornost d\u00edky silov\u00e9mu tr\u00e9ninku \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"12-vyssi-sebevedomi\"><span class=\"ez-toc-section\" id=\"12_Vyssi_sebevedomi\"><\/span>12. Vy\u0161\u0161\u00ed sebev\u011bdom\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>M\u00e9n\u011b tuku, siln\u011bj\u0161\u00ed t\u011blo a dovednosti, o kter\u00fdch se v\u00e1m d\u0159\u00edve ani nesnilo.<\/strong> To v\u0161e jde ruku v ruce s va\u0161\u00edm sebev\u011bdom\u011bj\u0161\u00edm j\u00e1, kter\u00e9 uvid\u00edte v\u017edy, kdy\u017e se pod\u00edv\u00e1te do zrcadla. A po\u010dkejte, a\u017e zjist\u00edte, \u017ee se zase vejdete do oble\u010den\u00ed, kter\u00e9 jste nosily p\u0159ed n\u011bkolika lety. K celkov\u00e9 spokojenosti pak je\u0161t\u011b v\u00edce p\u0159isp\u011bje<strong> sn\u00ed\u017een\u00ed stresu, lep\u0161\u00ed n\u00e1lada a vy\u0161\u0161\u00ed produktivita. <\/strong>D\u00edky tomu budete schopn\u00e9 l\u00e9pe \u010delit n\u00e1ro\u010dn\u00fdm \u00fakol\u016fm. Tyto pozitivn\u00ed zm\u011bny na sob\u011b ale neuvid\u00edte jen vy. Je jen ot\u00e1zkou \u010dasu, kdy si jich za\u010dne v\u0161\u00edmat i va\u0161e okol\u00ed. To v\u00e1s pak je\u0161t\u011b v\u00edce utvrd\u00ed v tom, \u017ee jste se vydaly na spr\u00e1vnou cestu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy na \u0161\u0165astn\u00fd \u017eivot najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-zpusobu-jak-byt-v-zivote-stastnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 zp\u016fsob\u016f, jak b\u00fdt v \u017eivot\u011b \u0161\u0165astn\u011bj\u0161\u00ed.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z na\u0161eho v\u00fd\u010dtu je patrn\u00e9, \u017ee v\u00e1m silov\u00fd tr\u00e9nink <strong>m\u016f\u017ee doslova obr\u00e1tit \u017eivot vzh\u016fru nohama,<\/strong> a to samoz\u0159ejm\u011b jen v dobr\u00e9m slova smyslu. N\u011bkter\u00e9 benefity uvid\u00edte samy na prvn\u00ed pohled. <strong>Sn\u00ed\u017e\u00ed se pod\u00edl tuku v t\u011ble a postava se celkov\u011b zpevn\u00ed. <\/strong>Dost mo\u017en\u00e1 kone\u010dn\u011b obl\u00e9knete i sv\u00e9 obl\u00edben\u00e9 kalhoty, kter\u00e9 u\u017e n\u011bkolik let le\u017e\u00ed v \u0161atn\u00edku. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky pevn\u011bj\u0161\u00ed postav\u011b <strong>zlep\u0161\u00edte dr\u017een\u00ed t\u011bla, <\/strong>a tak je dost mo\u017en\u00e9, \u017ee se <strong>zbav\u00edte i nep\u0159\u00edjemn\u00fdch bolest\u00ed zad. <\/strong>Stejn\u011b tak se zlep\u0161\u00ed va\u0161e zdrav\u00ed i v jin\u00fdch oblastech. A to ani nemluv\u00edm o va\u0161\u00ed psychice. Krom\u011b <strong>lep\u0161\u00ed n\u00e1lady budete c\u00edtit tak\u00e9 m\u00e9n\u011b stresu, a dokonce se i l\u00e9pe vysp\u00edte. <\/strong>Pomyslnou t\u0159e\u0161ni\u010dkou na dortu je pak tak\u00e9 <strong>pln\u00fd tal\u00ed\u0159 j\u00eddla, <\/strong>na kter\u00e9m si m\u016f\u017eete pochutnat, ani\u017e byste p\u0159ibraly. Za to pod\u011bkujte rychlej\u0161\u00edmu metabolismu po tr\u00e9ninku. Zkr\u00e1tka a jednodu\u0161e, jakmile za\u010dnete se silov\u00fdm tr\u00e9ninkem, benefity v\u00e1s p\u0159esv\u011bd\u010d\u00ed, \u017ee bylo tohle rozhodnut\u00ed spr\u00e1vn\u00e9.<\/p>\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\/wearable-body-weights\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeights\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\/protein-for-women\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Women\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>Silov\u00fd tr\u00e9nink rozhodn\u011b nen\u00ed jen pro mu\u017ee. I \u017eeny d\u00edky n\u011bmu mohou z\u00edskat pevnou postavu, kulat\u00fd zadek a sexy k\u0159ivky. Poj\u010fme se pod\u00edvat na dal\u0161\u00ed benefity cvi\u010den\u00ed s \u010dinkami.<\/p>\n","protected":false},"author":100,"featured_media":339282,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6369,7257,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-339137","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-hubnuti","10":"tag-silovy-trenink","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>Silov\u00fd tr\u00e9nink pro \u017eeny? 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