{"id":341190,"date":"2022-02-04T13:00:23","date_gmt":"2022-02-04T12:00:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=341190"},"modified":"2023-12-05T19:26:52","modified_gmt":"2023-12-05T18:26:52","slug":"6-dovodov-preco-by-mali-zeny-posilnovat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/","title":{"rendered":"Silov\u00fd tr\u00e9ning pre \u017eeny? \u00c1no! 12 d\u00f4vodov, pre\u010do cvi\u010di\u0165 a posil\u0148ova\u0165"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#Benefity_siloveho_treningu_pre_zeny\" title=\"Benefity silov\u00e9ho tr\u00e9ningu pre \u017eeny\">Benefity silov\u00e9ho tr\u00e9ningu pre \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.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#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.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#2_Jednoduchsie_chudnutie\" title=\"2. Jednoduch\u0161ie chudnutie\">2. Jednoduch\u0161ie chudnutie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#3_Viac_jedla_na_tanieri\" title=\"3. Viac jedla na tanieri\">3. Viac jedla na tanieri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#4_Lepsie_drzanie_tela\" title=\"4. Lep\u0161ie dr\u017eanie tela\">4. Lep\u0161ie dr\u017eanie tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#5_Lepsie_vykony_v_ostatnych_sportoch\" title=\"5. Lep\u0161ie v\u00fdkony v ostatn\u00fdch \u0161portoch\">5. Lep\u0161ie v\u00fdkony v ostatn\u00fdch \u0161portoch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#6_Pevnejsie_kosti_a_nizsie_riziko_zranenia\" title=\"6. Pevnej\u0161ie kosti a ni\u017e\u0161ie riziko zranenia\">6. Pevnej\u0161ie kosti a ni\u017e\u0161ie riziko zranenia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#7_Nizsie_riziko_rozvoja_roznych_ochoreni\" title=\"7. Ni\u017e\u0161ie riziko rozvoja r\u00f4znych ochoren\u00ed\">7. Ni\u017e\u0161ie riziko rozvoja r\u00f4znych ochoren\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#8_Lepsie_zvladanie_stresu\" title=\"8. Lep\u0161ie zvl\u00e1danie stresu\">8. Lep\u0161ie zvl\u00e1danie 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.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#9_Lepsia_nalada\" title=\"9. Lep\u0161ia n\u00e1lada\">9. Lep\u0161ia 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.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#10_Kvalitnejsi_spanok\" title=\"10. Kvalitnej\u0161\u00ed sp\u00e1nok\">10. Kvalitnej\u0161\u00ed sp\u00e1nok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#11_Zlepsenie_kognitivnych_zrucnosti\" title=\"11. Zlep\u0161enie kognit\u00edvnych zru\u010dnost\u00ed\">11. Zlep\u0161enie kognit\u00edvnych zru\u010dnost\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.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#12_Vyssie_sebavedomie\" title=\"12. Vy\u0161\u0161ie sebavedomie\">12. Vy\u0161\u0161ie sebavedomie<\/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.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#Vsetko_co_potrebujete_vediet_o_silovom_treningu_pre_zeny\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o silovom tr\u00e9ningu pre \u017eeny\">V\u0161etko, \u010do potrebujete vedie\u0165 o silovom tr\u00e9ningu pre \u017eeny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>N\u00e1jde sa dnes e\u0161te niekto, kto ver\u00ed tomu, \u017ee je posil\u0148ovanie iba pre mu\u017eov? D\u00fafam, \u017ee nie. M\u00fdtus, \u017ee \u017eeny, ktor\u00e9 cvi\u010dia s \u010dinkami, vyzeraj\u00fa ako chlapi, u\u017e je sn\u00e1\u010f d\u00e1vno pre\u010d. Bola by toti\u017e \u0161koda, ak by ste sa, d\u00e1my, ochudobnili o <strong>pozit\u00edvne \u00fa\u010dinky silov\u00e9ho tr\u00e9ningu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fa\u017eite predsa po spevnenej postave so sexi krivkami, nie? Estetick\u00e1 str\u00e1nka ale nie je jedinou v\u00fdhodou. Predstavte si, \u017ee budete ma\u0165 st\u00e1le dobr\u00fa n\u00e1ladu, lep\u0161ie sa popasujete so stresom, a dokonca sa zlep\u0161\u00ed aj va\u0161e celkov\u00e9 zdravie. Po\u010fte sa spolo\u010dne s nami pozrie\u0165 na to, ako v\u00e1m silov\u00fd tr\u00e9ning m\u00f4\u017ee zmeni\u0165 \u017eivot k lep\u0161iemu.<\/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_treningu_pre_zeny\"><\/span>Benefity silov\u00e9ho tr\u00e9ningu pre \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, ktor\u00e9 chc\u00fa schudn\u00fa\u0165, sa \u010dasto zameraj\u00fa len na vytrvalostn\u00fd tr\u00e9ning, ako je <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">beh<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">cyklistika<\/span><\/a>, pl\u00e1vanie a podobne. To je v\u0161ak \u0161koda. Aj ke\u010f je kardio skvel\u00fdm sp\u00f4sobom, ako sa <strong>zbavi\u0165 prebyto\u010dn\u00e9ho tuku,<\/strong> nikdy s n\u00edm nez\u00edskate postavu, ak\u00fa m\u00e1 va\u0161a ob\u013e\u00faben\u00e1 fitnesska na Instagrame. T\u00e1 si svoj okr\u00fahly <strong>zadok toti\u017e pr\u00e1cne <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">vydrepovala<\/span><\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spevnen\u00e1 postava navy\u0161e vyzer\u00e1 na poh\u013ead lep\u0161ie a <strong>symetrickej\u0161ie,<\/strong> pokia\u013e sa teda nezameriate len na ur\u010dit\u00e9 partie. T\u00fato chybu toti\u017e \u010dasto robia \u017eeny, ktor\u00e9 maj\u00fa <strong>v\u00e4\u010d\u0161iu spodn\u00fa \u010das\u0165 tela.<\/strong> T\u00fa m\u00e1 okrem \u017eivotospr\u00e1vy z \u010dasti na svedom\u00ed aj \u0161ir\u0161ia panva a genetika, ktor\u00e1 m\u00f4\u017ee sp\u00f4sobi\u0165 ukladanie v\u00e4\u010d\u0161ieho mno\u017estva tuku v tejto oblasti. \u017deny napriek tomu chc\u00fa z tejto \u010dasti tela schudn\u00fa\u0165, a tak <strong>neust\u00e1le cvi\u010dia len nohy a zadok.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f sa tieto partie tr\u00e9ningom spevnia, najsk\u00f4r bud\u00fa oproti vrchu tela st\u00e1le vyzera\u0165 mohutne. Rie\u0161en\u00edm je teda cvi\u010di\u0165 cel\u00e9 telo a nevynech\u00e1va\u0165 ani jeho horn\u00fa \u010das\u0165. Cel\u00e1 postava potom bude vyzera\u0165 symetricky a v\u00e4\u010d\u0161\u00ed zadok aj \u0161ir\u0161ie stehn\u00e1 potom lep\u0161ie splyn\u00fa s telom. Pokia\u013e m\u00e1te na svojom tele nejak\u00fa partiu, ktor\u00fa pova\u017eujete za problematick\u00fa, je silov\u00fd tr\u00e9ning <strong>skvel\u00fdm sp\u00f4sobom, ako na nej zapracova\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, \u010do v\u0161etko s va\u0161im telom dok\u00e1\u017ee urobi\u0165 spr\u00e1vny tr\u00e9ning a zdrav\u00e1 strava, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zmeni-telo-a-mysel-ked-clovek-zacne-cvicit-a-jest-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Ako sa zmen\u00ed telo a myse\u013e, ke\u010f \u010dlovek za\u010dne cvi\u010di\u0165 a jes\u0165 zdravo?<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_2993-1-1124x749.jpg\" alt=\"Pevn\u00e1 a vytvarovan\u00e1 postava v\u010faka silov\u00e9mu tr\u00e9ningu\" class=\"wp-image-339173\" style=\"width:843px;height:562px\" title=\"Pevn\u00e1 a vytvarovan\u00e1 postava v\u010faka silov\u00e9mu tr\u00e9ningu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-snadnejsi-hubnuti\"><span class=\"ez-toc-section\" id=\"2_Jednoduchsie_chudnutie\"><\/span>2. Jednoduch\u0161ie chudnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Spevnenie a tvarovanie postavy<\/strong> m\u00f4\u017ee \u00eds\u0165 pokojne ruka v ruke s <strong>chudnut\u00edm.<\/strong> Pokia\u013e m\u00e1te nejak\u00fd tuk navy\u0161e, pr\u00e1ve silov\u00fd tr\u00e9ning m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako sa ho zbavi\u0165. Aj ke\u010f napr\u00edklad behan\u00edm sp\u00e1lite za hodinu viac kcal, nie je to v tomto oh\u013eade k\u013e\u00fa\u010dov\u00e9. Po silovom tr\u00e9ningu toti\u017e <strong>\u010falej spa\u013eujete kal\u00f3rie zadarmo<\/strong> a nemus\u00edte pre to ni\u010d navy\u0161e robi\u0165. Tomuto \u201ek\u00fazlu\u201c sa hovor\u00ed <strong>EPOC<\/strong> (Excess Postexercise Oxygen Consumption). Ide o to, \u017ee po cvi\u010den\u00ed m\u00e1 na\u0161e telo zv\u00fd\u0161en\u00fa spotrebu kysl\u00edka, \u010do sa prejavuje vy\u0161\u0161\u00edm kalorick\u00fdm v\u00fddajom. Tento jav m\u00f4\u017eeme pozna\u0165 aj ako popul\u00e1rne <strong>zr\u00fdchlenie metabolizmu.<\/strong> To naj\u010dastej\u0161ie trv\u00e1 24-48 hod\u00edn po silovom tr\u00e9ningu. Po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed a doba r\u00fdchlej\u0161ieho k\u013eudov\u00e9ho metabolizmu sa odv\u00edja od intenzity cvi\u010denia. <span style=\"color: #ff6600\">[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>Zanedbate\u013en\u00fd ale nie je rozhodne ani <strong>v\u00fddaj pri samotnom tr\u00e9ningu.<\/strong> V z\u00e1vislosti od intenzity m\u00f4\u017ee priemern\u00e1 65 kg \u017eena sp\u00e1li\u0165 za hodinu silov\u00e9ho cvi\u010denia s \u010dinkami pokojne <strong>390 \u2013 650 kcal.<\/strong> A to rozhodne nie je m\u00e1lo. Ke\u010f to spoj\u00edte e\u0161te s <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ni\u017e\u0161\u00edm kalorick\u00fdm pr\u00edjmom<\/span><\/a>, nebudete na v\u00fdsledky dlho \u010daka\u0165. <span style=\"color: #ff6600\">[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\u00e9ningom ale nebudete chudn\u00fa\u0165 len tuk, ktor\u00fd je vidite\u013en\u00fd. Zni\u017eova\u0165 sa bude postupne aj mno\u017estvo <strong>viscer\u00e1lneho tuku,<\/strong> ktor\u00fd m\u00e1me okolo org\u00e1nov a je spojen\u00fd so zv\u00fd\u0161en\u00edm rizika rozvoja chronick\u00fdch ochoren\u00ed. Je tak ide\u00e1lne jeho objem v tele zn\u00ed\u017ei\u0165. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite r\u00f4znymi aktivitami, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om vlastne ukr\u00fdva?<\/strong><\/span><\/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_Viac_jedla_na_tanieri\"><\/span>3. Viac jedla na tanieri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e bolo povedan\u00e9 vy\u0161\u0161ie, silov\u00fdm tr\u00e9ningom spa\u013eujeme <strong>ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed<\/strong>, a to ako po\u010das cvi\u010denia, tak aj po \u0148om. A ak nechceme chudn\u00fa\u0165, treba tento v\u00fddaj nejako doplni\u0165. Najm\u00e4 ak by sme radi z\u00edskali nejak\u00e9 tie svaly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pojdme-si-ukazat-jak-na-talirku-muze-vypadat-takovych-cca-400-500-kcal\"><strong>Po\u010fme si uk\u00e1za\u0165, ako na tanieri m\u00f4\u017ee vyzera\u0165 tak\u00fdch cca 400 \u2013 500 kcal:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepecene-susienky-s-arasidovym-kremom-a-cokoladou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">jedna v\u00fddatn\u00e1 su\u0161ienka s ara\u0161idov\u00fdm kr\u00e9mom v \u010dokol\u00e1de<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/mexicky-salat-s-quinoou-a-tempehom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">porcia mexick\u00e9ho \u0161al\u00e1tu s quinoou a tempehom<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-batatove-muffiny-s-karamelizovanymi-pekanovymi-orechmi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">2 bat\u00e1tov\u00e9 muffiny s pekanov\u00fdmi orechmi<\/span><\/a><\/li>\n\n\n\n<li>necel\u00e1 100 g tabu\u013eka \u010dokol\u00e1dy<\/li>\n\n\n\n<li>800 g jab\u013ak<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1li ste sa, \u017ee priberiete, a tak ste sa rad\u0161ej <strong>vyh\u00fdbali v\u0161etk\u00fdm ob\u013e\u00faben\u00fdm dobrot\u00e1m?<\/strong> V\u010faka silov\u00e9mu tr\u00e9ningu m\u00f4\u017eete t\u00fato staros\u0165 pusti\u0165 z hlavy. Uvid\u00edte, \u017ee ke\u010f budete poctivo zdv\u00edha\u0165 \u017eelezo, v\u00f4bec sa nemus\u00edte b\u00e1\u0165, \u017ee by sa torta v kaviarni nejako podp\u00edsala na va\u0161ej postave. Sk\u00f4r sa m\u00f4\u017eete te\u0161i\u0165, \u017ee v\u00e1m <strong>dod\u00e1 energiu na \u010fal\u0161\u00ed tr\u00e9ning.<\/strong> A \u010do je na tom najlep\u0161ie? Postupne uvid\u00edte, \u017ee si m\u00f4\u017eete dopria\u0165 nejak\u00fa t\u00fa dobrotu navy\u0161e a budete vyzera\u0165 st\u00e1le rovnako skvele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_4557-1124x749.jpg\" alt=\"V\u010faka silov\u00e9mu tr\u00e9ningu m\u00f4\u017eete jes\u0165 viac\" class=\"wp-image-339189\" style=\"width:843px;height:562px\" title=\"V\u010faka silov\u00e9mu tr\u00e9ningu m\u00f4\u017eete jes\u0165 viac\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-lepsi-drzeni-tela\"><span class=\"ez-toc-section\" id=\"4_Lepsie_drzanie_tela\"><\/span>4. Lep\u0161ie dr\u017eanie tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postupom \u010dasu si za\u010dnete v\u0161\u00edma\u0165, \u017ee sa va\u0161e telo tak nejako men\u00ed, a to nielen v\u010faka zagu\u013eaten\u00e9mu pozadiu. Silov\u00fd tr\u00e9ning toti\u017e postupne <strong>spevn\u00ed a posiln\u00ed v\u00e4\u010d\u0161inu svalov v tele.<\/strong> A v\u00fdnimkou nie je ani tzv. core (stred tela). V dne\u0161nej dobe, ke\u010f mnoho z n\u00e1s tr\u00e1vi v\u00e4\u010d\u0161inu d\u0148a seden\u00edm v kancel\u00e1rii, u\u017e pova\u017eujeme zhrben\u00fd a zagu\u013eaten\u00fd chrb\u00e1t za nie\u010do norm\u00e1lne. A <strong>boles\u0165 bedier a kr\u010dnej chrbtice<\/strong> u\u017e tie\u017e berieme ako be\u017en\u00fa vec.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S obomi si ale dok\u00e1\u017ee spr\u00e1vne vykonan\u00fd silov\u00fd tr\u00e9ning poradi\u0165. Pom\u00f4\u017ee spevni\u0165 svaly chrbta, ktor\u00e9 funguj\u00fa ako <strong>opora chrbtice.<\/strong> Hlavn\u00fa z\u00e1sluhu na tom m\u00e1 spevnenie hlbok\u00e9ho stabiliza\u010dn\u00e9ho syst\u00e9mu (konkr\u00e9tne hlbok\u00e9 svaly trupu a chrbta). Sedie\u0165 a chodi\u0165 vzpriamene tak pre v\u00e1s bude zrazu ove\u013ea prirodzenej\u0161ie. V\u010faka spr\u00e1vnemu postoju tie\u017e <strong>zn\u00ed\u017eite bolesti chrbta,<\/strong> ktor\u00e9 v\u00e1s mohli tr\u00e1pi\u0165 aj nieko\u013eko rokov. A \u010do si budeme rozpr\u00e1va\u0165, spr\u00e1vne dr\u017eanie tela bez zagu\u013eaten\u00e9ho chrbta a prepadnut\u00fdch ramien p\u00f4sob\u00ed ove\u013ea sebavedomej\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o bolesti chrbta dozvedie\u0165 viac, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/8-zlozvykov-ktore-sposobuju-bolest-chrbta\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Boles\u0165 chrbta: 10 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a rie\u0161en\u00ed, ako sa jej zbavi\u0165.<\/strong><\/span><\/a><\/p>\n\n\n\n<p>Rovnako tak v\u00e1m ale m\u00f4\u017eu pom\u00f4c\u0165 aj rady z \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-vyriesit-bolest-chrbta-sposobenu-dlhym-sedenim\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong> 7 tipov, ako vyrie\u0161i\u0165 boles\u0165 chrbta sp\u00f4soben\u00fa dlh\u00fdm seden\u00edm.<\/strong><\/span><\/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=\"5-lepsi-vykony-v-ostatnich-sportech\"><span class=\"ez-toc-section\" id=\"5_Lepsie_vykony_v_ostatnych_sportoch\"><\/span>5. Lep\u0161ie v\u00fdkony v ostatn\u00fdch \u0161portoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013emi \u010dasto sa m\u00f4\u017eeme stretn\u00fa\u0165 s delen\u00edm <strong>\u0161portovcov na dve skupiny &#8211; silovo cvi\u010diaci a vytrvalci.<\/strong> T\u00ed, ktor\u00ed cvi\u010dia silovo, sa sna\u017eia <strong>budova\u0165 svalov\u00fa hmotu a silu,<\/strong> ktor\u00e1 im pom\u00f4\u017ee zdv\u00edha\u0165 vy\u0161\u0161ie v\u00e1hy. Vytrvalci naopak potrebuj\u00fa by\u0165 \u010dasto <strong>\u010do naj\u013eah\u0161\u00ed,<\/strong> aby nemuseli nosi\u0165 prebyto\u010dn\u00fa hmotnos\u0165 svalov, a t\u00fdm sa spoma\u013eova\u0165. M\u00f4\u017eu sa ale tieto dve skupiny \u0161portovcov od seba aj nie\u010do nau\u010di\u0165?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Silov\u00ed \u0161portovci sa \u010dasto vyh\u00fdbaj\u00fa vytrvalostn\u00fdm aktivit\u00e1m, preto\u017ee maj\u00fa neprimeran\u00fd strach, \u017ee by mohli pr\u00eds\u0165 o svoje pracne vybudovan\u00e9 svaly. \u010casto si ale neuvedomuj\u00fa, ako ve\u013emi s\u00fa tieto aktivity <strong>d\u00f4le\u017eit\u00e9 aj pre kardiovaskul\u00e1rny syst\u00e9m a \u010fal\u0161ie aspekty zdravia.<\/strong> Pokia\u013e bud\u00fa dodr\u017eiava\u0165 optim\u00e1lny pr\u00edjem, <strong>nemusia sa b\u00e1\u0165, \u017ee o svoje svaly kv\u00f4li p\u00e1r hodink\u00e1m behu pr\u00eddu a stane sa z nich postavovo marat\u00f3nec.<\/strong> Tak to naozaj nefunguje. Rozhodne by sa t\u00fdmto form\u00e1m cvi\u010denia preto nemali vyh\u00fdba\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne je to aj u vytrvalostn\u00fdch \u0161portovk\u00fd\u0148 a \u0161portovcov. T\u00ed zase typicky nechc\u00fa cvi\u010di\u0165 silovo, aby <strong>nenabrali svaly,<\/strong> ktor\u00e9 by pre nich boli zbyto\u010dnou pr\u00ed\u0165a\u017eou. Bohu\u017eia\u013e v\u0161ak neber\u00fa do \u00favahy v\u00fdhody, ktor\u00e9 silov\u00fdm tr\u00e9ningom z\u00edskaj\u00fa. <strong>Siln\u00e9 svaly toti\u017e dok\u00e1\u017eu pom\u00f4c\u0165 k lep\u0161\u00edm v\u00fdsledkom aj vytrvalostn\u00fdm \u0161portovcom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadia na be\u017ecoch napr\u00edklad uk\u00e1zala, \u017ee v\u010faka silov\u00e9mu tr\u00e9ningu do\u0161lo k zlep\u0161eniu ekonomiky behu. Pozit\u00edvny vplyv potvrdzuje aj \u0161t\u00fadia vykonan\u00e1 na elitn\u00fdch cyklistoch. V skupine, ktor\u00e1 zaradila silov\u00fd tr\u00e9ning po\u010das 16 t\u00fd\u017ed\u0148ov, do\u0161lo v porovnan\u00ed s kontrolnou skupinou k <strong>zv\u00fd\u0161eniu sily kvadricepsov<\/strong> o 12 % a zlep\u0161eniu v\u00fdkonu v \u010dasovke na 45 min\u00fat o 8 %. <span style=\"color: #ff6600\">[7 \u2013 10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edte, d\u00e1my, silov\u00fd tr\u00e9ning v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 <strong>zlep\u0161i\u0165 sa aj v in\u00fdch \u0161portoch,<\/strong> ktor\u00fdm sa venujete. Ak chcete by\u0165 lep\u0161ie be\u017ekyne, cyklistky alebo napr\u00edklad plavkyne, m\u00e1te o d\u00f4vod viac vzia\u0165 do r\u00fak aj \u010dinky.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1142900322-1124x749.jpg\" alt=\"Lep\u0161ie be\u017eeck\u00e9 v\u00fdkony v\u010faka silov\u00e9mu tr\u00e9ningu\" class=\"wp-image-339140\" style=\"width:843px;height:562px\" title=\"Lep\u0161ie be\u017eeck\u00e9 v\u00fdkony v\u010faka silov\u00e9mu tr\u00e9ningu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"6-pevnejsi-kosti-a-nizsi-riziko-zraneni\"><span class=\"ez-toc-section\" id=\"6_Pevnejsie_kosti_a_nizsie_riziko_zranenia\"><\/span>6. Pevnej\u0161ie kosti a ni\u017e\u0161ie riziko zranenia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee <strong>silov\u00fdm tr\u00e9ningom neposil\u0148ujete len svaly, ale aj kosti a \u0161\u013eachy.<\/strong> Ke\u010f telo za\u0165a\u017eujete \u0165a\u017ek\u00fdmi \u010dinkami, mus\u00ed sa tomu prisp\u00f4sobi\u0165. T\u00fdm p\u00e1dom pracuje na tom, aby <strong>kosti, k\u013aby, \u0161\u013eachy<\/strong> a \u010fal\u0161ie \u010dasti tela <strong>zosilneli a z\u00e1\u0165a\u017e zvl\u00e1dli.<\/strong> Teraz to mo\u017eno neocen\u00edte, ale ke\u010f budete star\u0161\u00ed, uvid\u00edte, \u017ee sa za mno\u017estvo silov\u00fdch tr\u00e9ningov po\u010fakujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka n\u00edm toti\u017e m\u00f4\u017eete \u00faspe\u0161ne <strong>predch\u00e1dza\u0165 rednutiu kost\u00ed<\/strong> (osteop\u00e9nia \u2013 predstupe\u0148 osteopor\u00f3zy), <strong>osteopor\u00f3ze<\/strong> a \u010fal\u0161\u00edm probl\u00e9mom spojen\u00fdm s n\u00edzkou hustotou kost\u00ed. Medzi tie patr\u00ed najm\u00e4 ich zv\u00fd\u0161en\u00e1 l\u00e1mavos\u0165, \u010do m\u00f4\u017ee ma\u0165 v neskor\u0161om veku fat\u00e1lne n\u00e1sledky. Siln\u00e9 telo je navy\u0161e ove\u013ea lep\u0161ou oporou, a tak pom\u00f4\u017ee predch\u00e1dza\u0165 p\u00e1dom. V\u00fdsledky metaanal\u00fdzy potvrdzuj\u00fa, \u017ee v\u010faka silov\u00e9mu tr\u00e9ningu m\u00f4\u017ee <strong>riziko p\u00e1du<\/strong> u star\u0161\u00edch \u013eud\u00ed (priemern\u00fd vek respondentov bol 76 rokov) <strong>klesn\u00fa\u0165 a\u017e o 34 %.<\/strong> <span style=\"color: #ff6600\">[11 \u2013 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka silov\u00e9mu tr\u00e9ningu navy\u0161e <strong>zlep\u0161\u00edte silu, rozsah pohybu aj funkciu k\u013abov, v\u00e4zov a \u0161liach.<\/strong> M\u00f4\u017eete tak o\u010dak\u00e1va\u0165, \u017ee sa z v\u00e1s stane <strong>komplexnej\u0161ia \u0161portovky\u0148a,<\/strong> ktor\u00e1 bude schopn\u00e1 pod\u00e1va\u0165 lep\u0161ie v\u00fdkony. Silov\u00fdm tr\u00e9ningom navy\u0161e m\u00f4\u017eete pom\u00f4c\u0165 predch\u00e1dza\u0165 aj r\u00f4znym zraneniam, \u010do napokon potvrdzuj\u00fa aj vedeck\u00e9 \u0161t\u00fadie. V\u010fa\u010di\u0165 za to m\u00f4\u017eete nielen <strong>silnej\u0161iemu telu, ale aj lep\u0161ej flexibilite a mobilite.<\/strong> <span style=\"color: #ff6600\">[14 \u2013 15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem silov\u00e9ho tr\u00e9ningu je pre zdravie kost\u00ed d\u00f4le\u017eit\u00fd aj dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn, v\u00e1pnika, vitam\u00ednu K a vitam\u00ednu D. O \u0148om sa viac do\u010d\u00edtate v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong> Vitam\u00edn D a v\u0161etko, \u010do o \u0148om potrebujete vedie\u0165.<\/strong><\/span><\/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_Nizsie_riziko_rozvoja_roznych_ochoreni\"><\/span>7. Ni\u017e\u0161ie riziko rozvoja r\u00f4znych ochoren\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Silov\u00fd tr\u00e9ning m\u00f4\u017ee ovplyvni\u0165 va\u0161e zdravie v mnoh\u00fdch smeroch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pomuze-totiz-napriklad\">Pom\u00f4\u017ee toti\u017e napr\u00edklad:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>zlep\u0161i\u0165 zdravie kardiovaskul\u00e1rneho syst\u00e9mu<\/strong> (krvn\u00fd obeh a posilnenie srdca i ciev)<\/li>\n\n\n\n<li><strong>zn\u00ed\u017ei\u0165 krvn\u00fd tlak<\/strong> \u2013 v\u00fdsledky \u0161t\u00fadi\u00ed ukazuj\u00fa, \u017ee by silov\u00fd tr\u00e9ning mohol fungova\u0165 ako podporn\u00e1 strat\u00e9gia na prevenciu a boj s vysok\u00fdm tlakom<\/li>\n\n\n\n<li><strong>zlep\u0161i\u0165 profil krvn\u00fdch lipidov, medzi ktor\u00e9 patr\u00ed napr\u00edklad cholesterol<\/strong><\/li>\n\n\n\n<li><strong>zlep\u0161i\u0165 hospod\u00e1renie tela s krvn\u00fdm cukrom,<\/strong> rovnako ale m\u00f4\u017ee pom\u00f4c\u0165 <strong>predch\u00e1dza\u0165 rozvoju cukrovky 2. typu<\/strong> <span style=\"color: #ff6600\">[16 \u2013 20]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edte, silov\u00fd tr\u00e9ning je vlastne tak\u00fdm univerz\u00e1lnym liekom na mnoho probl\u00e9mov. A ak u\u017e v\u00e1s niektor\u00fd z nich tr\u00e1pi, t\u00fdm sk\u00f4r by ste s n\u00edm mali za\u010da\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/unnamed-2021-01-25T173843.509-1124x750.jpg\" alt=\"Ni\u017e\u0161ie riziko rozvoja r\u00f4znych ochoren\u00ed v\u010faka silov\u00e9mu tr\u00e9ningu\" class=\"wp-image-339211\" style=\"width:843px;height:563px\" title=\"Ni\u017e\u0161ie riziko rozvoja r\u00f4znych ochoren\u00ed v\u010faka silov\u00e9mu tr\u00e9ningu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"8-lepsi-zvladani-stresu\"><span class=\"ez-toc-section\" id=\"8_Lepsie_zvladanie_stresu\"><\/span>8. Lep\u0161ie zvl\u00e1danie stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No schv\u00e1lne si spome\u0148te, ako sa niekedy c\u00edtite pred tr\u00e9ningom. M\u00e1te <strong>hlavu pln\u00fa starost\u00ed,<\/strong> prem\u00fd\u0161\u013eate, \u010do v\u00e1s e\u0161te \u010dak\u00e1, alebo analyzujete, \u010di ste sa v nejakej situ\u00e1cii nemali zachova\u0165 inak. Hlava je jednoducho <strong>neust\u00e1le zamestnan\u00e1<\/strong> a stres u\u017e pova\u017eujete za tak\u00fa norm\u00e1lnu s\u00fa\u010das\u0165 v\u00e1\u0161ho \u017eivota. M\u00f4\u017eeme sa ho ale nejako zbavi\u0165, alebo jeho hladinu aspo\u0148 zn\u00ed\u017ei\u0165? Ide to! Rie\u0161en\u00edm je, ne\u010dakane, op\u00e4\u0165 <strong>silov\u00fd tr\u00e9ning a in\u00e9 fyzick\u00e9 aktivity.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tr\u00e9ningu m\u00e1te, d\u00e1my, ur\u010dite dos\u0165 pr\u00e1ce samy so sebou. \u010cel\u00edte nov\u00fdm <strong>v\u00fdzvam, zdv\u00edhate vy\u0161\u0161ie v\u00e1hy, prekon\u00e1vate svoje v\u00fdkony,<\/strong> ale rozhodne nem\u00e1te pri cvi\u010den\u00ed \u010das myslie\u0165 na to, \u010di ste zvl\u00e1dli dobre pracovn\u00fd de\u0148, ko\u013eko \u00faloh v\u00e1s \u010dak\u00e1 alebo \u017ee ste sa poh\u00e1dali so \u0161\u00e9fom. V\u0161etky stresory id\u00fa jednoducho bokom. A po tr\u00e9ningu, ke\u010f si na stresuj\u00face veci spomeniete s odstupom \u010dasu, uvid\u00edte, \u017ee u\u017e sa aj tie najv\u00e4\u010d\u0161ie probl\u00e9my bud\u00fa oproti z\u00e1va\u017eiu na \u010dinke <strong>zda\u0165 ako mali\u010dkosti.<\/strong> Stres v\u00e1s prestane ovl\u00e1da\u0165 a dobr\u00fd pocit po tr\u00e9ningu pom\u00f4\u017ee <strong>vidie\u0165 probl\u00e9my z nov\u00e9ho uhla poh\u013eadu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, ako zvl\u00e1da\u0165 stres, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok<a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong> Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/span><\/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_Lepsia_nalada\"><\/span>9. Lep\u0161ia n\u00e1lada<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri tr\u00e9ningu sa perfektne odreagujete a ako bonus si m\u00f4\u017eete u\u017ei\u0165 aj lep\u0161iu n\u00e1ladu a pr\u00edval vyplaven\u00fdch <strong>endorf\u00ednov (horm\u00f3nov \u0161\u0165astia).<\/strong> Tie maj\u00fa na svedom\u00ed, \u017ee po tr\u00e9ningu odch\u00e1dzate z fitka s \u00fasmevom od ucha k uchu. Z v\u00fdsledku metaanal\u00fdzy zah\u0155\u0148aj\u00facej viac ako 30 \u0161t\u00fadi\u00ed navy\u0161e vypl\u00fdva, \u017ee n\u00e1m silov\u00fd tr\u00e9ning m\u00f4\u017ee pom\u00f4c\u0165 aj v <strong>boji s \u00fazkos\u0165ami a depresiami.<\/strong> Obdobn\u00e9 benefity v\u0161ak neprin\u00e1\u0161aj\u00fa len silov\u00fd tr\u00e9ning. Skvelo m\u00f4\u017ee fungova\u0165 aj <strong>prech\u00e1dzka vo svi\u017enom tempe, beh<\/strong> \u010di ak\u00e1ko\u013evek in\u00e1 vytrvalostn\u00e1 aktivita, ktor\u00e1 v\u00e1m rob\u00ed rados\u0165. <span style=\"color: #ff6600\">[21 \u2013 22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_6981-1124x749.jpg\" alt=\"Lep\u0161ia n\u00e1lada v\u010faka silov\u00e9mu tr\u00e9ningu\" class=\"wp-image-339226\" style=\"width:843px;height:562px\" title=\"Lep\u0161ia n\u00e1lada v\u010faka silov\u00e9mu tr\u00e9ningu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"10-kvalitnejsi-spanek\"><span class=\"ez-toc-section\" id=\"10_Kvalitnejsi_spanok\"><\/span>10. Kvalitnej\u0161\u00ed sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1va sa v\u00e1m, \u017eeny, \u017ee v\u00e1\u0161 n\u00e1protivok u\u017e d\u00e1vno sp\u00ed a vy e\u0161te nieko\u013eko <strong>hod\u00edn pozer\u00e1te do stropu a po\u010d\u00edtate ove\u010dky?<\/strong> Koho by to neroz\u010d\u00falilo, v\u0161ak? A o to hor\u0161ie je, ke\u010f sa v noci e\u0161te neust\u00e1le bud\u00edte. R\u00e1no sa potom dos\u0165 mo\u017eno c\u00edtite, ako by v\u00e1s v noci <strong>pre\u0161iel parn\u00fd valec.<\/strong> Aj v tomto oh\u013eade ale m\u00f4\u017ee by\u0165 silov\u00fd tr\u00e9ning n\u00e1pomocn\u00fd. <strong>Spo\u013eahlivo unav\u00ed telo<\/strong> a vy potom m\u00e1te prirodzene <strong>v\u00e4\u010d\u0161iu potrebu <a href=\"https:\/\/gymbeam.sk\/blog\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">odpo\u010dinku<\/span><\/a>.<\/strong> V\u010faka ni\u017e\u0161ej hladine stresu pre v\u00e1s m\u00f4\u017ee by\u0165 z\u00e1rove\u0148 aj <strong>jednoduch\u0161ie zaspa\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160port a v\u00fdkon ale funguj\u00fa v podstate v takej symbi\u00f3ze, preto\u017ee sa <strong>vz\u00e1jomne ovplyv\u0148uj\u00fa.<\/strong> Fyzick\u00fd v\u00fdkon m\u00e1 pozit\u00edvny vplyv na sp\u00e1nok. <a href=\"https:\/\/gymbeam.sk\/pre-lepsi-spanok\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Sp\u00e1nok<\/strong><\/span> <\/a>potom ale m\u00f4\u017ee zase ovplyvni\u0165 va\u0161e \u0161portov\u00e9 v\u00fdsledky. V\u010faka tomu, \u017ee budete odd\u00fdchnut\u00ed, zvl\u00e1dnete <strong>zdvihn\u00fa\u0165 vy\u0161\u0161ie v\u00e1hy a budete z\u00e1rove\u0148 aj r\u00fdchlej\u0161\u00ed.<\/strong> A ak chcete da\u0165 dole nejak\u00e9 to kilo, ur\u010dite ocen\u00edte, \u017ee sa v\u00e1m v\u010faka silov\u00e9mu tr\u00e9ningu a kvalitn\u00e9mu sp\u00e1nku m\u00f4\u017eu zn\u00ed\u017ei\u0165 chute na sladk\u00e9 a aj chudnutie p\u00f4jde celkovo lep\u0161ie. Tak\u017ee sam\u00e9 v\u00fdhody vo v\u0161etk\u00fdch smeroch. <span style=\"color: #ff6600\">[23 \u2013 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete viac tipov na to, ako \u013eahko zaspa\u0165 a preb\u00fadza\u0165 sa odd\u00fdchnut\u00e1, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy pre lep\u0161\u00ed sp\u00e1nok.<\/strong><\/span><\/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=\"11-zlepseni-kognitivnich-dovednosti\"><span class=\"ez-toc-section\" id=\"11_Zlepsenie_kognitivnych_zrucnosti\"><\/span>11. Zlep\u0161enie kognit\u00edvnych zru\u010dnost\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyh\u00fdbate sa tr\u00e9ningu, preto\u017ee m\u00e1te pred d\u00f4le\u017eitou sk\u00fa\u0161kou alebo prezent\u00e1ciou v pr\u00e1ci a <strong>potrebujete sa maxim\u00e1lne pripravi\u0165?<\/strong> Mo\u017eno nie je najlep\u0161\u00ed n\u00e1pad pri tom sedie\u0165 cel\u00fd de\u0148. Hlava pln\u00e1 my\u0161lienok zrejme aj tak nebude schopn\u00e1 \u00eds\u0165 cel\u00fd de\u0148 na 100 %. Viete ale, \u010do jej pom\u00f4\u017ee <strong>odreagova\u0165 sa a lep\u0161ie sa potom s\u00fastredi\u0165?<\/strong> \u00c1no, h\u00e1date spr\u00e1vne, je to silov\u00fd tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka cvi\u010deniu so z\u00e1\u0165a\u017eou bude v\u00e1\u0161 <strong>mozog lep\u0161ie z\u00e1soben\u00fd \u017eivinami a kysl\u00edkom,<\/strong> \u010do m\u00f4\u017ee v\u00fdrazne ovplyvni\u0165 <strong>\u00farove\u0148 va\u0161ich kognit\u00edvnych funkci\u00ed.<\/strong> To napokon potvrdzuj\u00fa aj v\u00fdskumy, pod\u013ea ktor\u00fdch do\u0161lo v\u010faka silov\u00e9mu tr\u00e9ningu k v\u00fdznamn\u00e9mu <strong>zlep\u0161eniu pozornosti, koncentr\u00e1cie, ale aj skr\u00e1teniu reak\u010dnej doby.<\/strong> V\u00fdsledky boli pozorovan\u00e9 dokonca u\u017e po 2 &#8211; 3 t\u00fd\u017ed\u0148och tr\u00e9ningu. Nikdy teda nie je neskoro za\u010da\u0165. \u010eal\u0161\u00edm benefitom, ktor\u00fd ocen\u00edte najm\u00e4 pri n\u00e1ro\u010dnom obdob\u00ed, je schopnos\u0165 silov\u00e9ho cvi\u010denia <strong>zv\u00fd\u0161i\u0165 produktivitu.<\/strong> Pravideln\u00fd tr\u00e9ning n\u00e1m tak m\u00f4\u017ee pom\u00f4c\u0165 pracova\u0165 efekt\u00edvnej\u0161ie, a t\u00fdm vo fin\u00e1le u\u0161etri\u0165 nejak\u00fa t\u00fa min\u00fatku aj na in\u00e9 d\u00f4le\u017eit\u00e9 aktivity.<span style=\"color: #ff6600\"> [25 \u2013 26]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1139897332-1124x749.jpg\" alt=\"Lep\u0161ia s\u00fastredenos\u0165 a pozornos\u0165 v\u010faka silov\u00e9mu tr\u00e9ningu\" class=\"wp-image-339241\" style=\"width:843px;height:562px\" title=\"Lep\u0161ia s\u00fastredenos\u0165 a pozornos\u0165 v\u010faka silov\u00e9mu tr\u00e9ningu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"12-vyssi-sebevedomi\"><span class=\"ez-toc-section\" id=\"12_Vyssie_sebavedomie\"><\/span>12. Vy\u0161\u0161ie sebavedomie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Menej tuku, silnej\u0161ie telo a zru\u010dnosti, o ktor\u00fdch sa v\u00e1m predt\u00fdm ani nesn\u00edvalo.<\/strong> To v\u0161etko ide ruka v ruke s va\u0161im sebavedomej\u0161\u00edm ja, ktor\u00e9 uvid\u00edte v\u017edy, ke\u010f sa pozriete do zrkadla. A po\u010dkajte, a\u017e zist\u00edte, \u017ee sa zase vojdete do oble\u010denia, ktor\u00e9 ste nosili pred nieko\u013ek\u00fdmi rokmi. K celkovej spokojnosti potom e\u0161te viac prispeje <strong>zn\u00ed\u017eenie stresu, lep\u0161ia n\u00e1lada a vy\u0161\u0161ia produktivita.<\/strong> V\u010faka tomu budete schopn\u00e9 lep\u0161ie \u010deli\u0165 n\u00e1ro\u010dn\u00fdm \u00faloh\u00e1m. Tieto pozit\u00edvne zmeny na sebe ale neuvid\u00edte len vy. Je len ot\u00e1zkou \u010dasu, kedy si ich za\u010dne v\u0161\u00edma\u0165 aj va\u0161e okolie. To v\u00e1s potom e\u0161te viac utvrd\u00ed v tom, \u017ee ste sa vydali na spr\u00e1vnu cestu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy na \u0161\u0165astn\u00fd \u017eivot n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-sposobov-ako-byt-v-zivote-stastnejsi\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>10 sp\u00f4sobov, ako by\u0165 v \u017eivote \u0161\u0165astnej\u0161\u00ed.<\/strong><\/span><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_silovom_treningu_pre_zeny\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o silovom tr\u00e9ningu pre \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<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Maj\u00fa \u017eeny robi\u0165 len Kardio? l J\u00e1n Kr\u00e1l l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/pOxVIv2fYlo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z n\u00e1\u0161ho zoznamu je zrejm\u00e9, \u017ee v\u00e1m silov\u00fd tr\u00e9ning <strong>m\u00f4\u017ee doslova obr\u00e1ti\u0165 \u017eivot hore nohami,<\/strong> a to samozrejme len v dobrom slova zmysle. Niektor\u00e9 benefity uvid\u00edte sam\u00e9 na prv\u00fd poh\u013ead. <strong>Zn\u00ed\u017ei sa podiel tuku v tele a postava sa celkovo spevn\u00ed.<\/strong> Dos\u0165 mo\u017eno kone\u010dne oble\u010diete aj svoje ob\u013e\u00faben\u00e9 nohavice, ktor\u00e9 u\u017e nieko\u013eko rokov le\u017eia 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>V\u010faka pevnej\u0161ej postave <strong>zlep\u0161\u00edte dr\u017eanie tela,<\/strong> a tak je dos\u0165 mo\u017en\u00e9, \u017ee sa <strong>zbav\u00edte aj nepr\u00edjemn\u00fdch bolest\u00ed chrbta.<\/strong> Rovnako sa zlep\u0161\u00ed va\u0161e zdravie aj v in\u00fdch oblastiach. A to ani nehovor\u00edm o va\u0161ej psychike. Okrem <strong>lep\u0161ej n\u00e1lady budete c\u00edti\u0165 aj menej stresu, a dokonca sa aj lep\u0161ie vysp\u00edte.<\/strong> Pomyselnou \u010dere\u0161ni\u010dkou na torte je potom tie\u017e <strong>pln\u00fd tanier jedla,<\/strong> na ktorom si m\u00f4\u017eete pochutna\u0165 bez toho, aby ste pribrali. Za to po\u010fakujte r\u00fdchlej\u0161iemu metabolizmu po tr\u00e9ningu. Skr\u00e1tka a jednoducho, hne\u010f ako za\u010dnete so silov\u00fdm tr\u00e9ningom, benefity v\u00e1s presved\u010dia, \u017ee bolo toto rozhodnutie spr\u00e1vne.<\/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\u00e9ning rozhodne nie je len pre mu\u017eov. Aj \u017eeny v\u010faka nemu m\u00f4\u017eu z\u00edska\u0165 pevn\u00fa postavu, okr\u00fahly zadok a sexy krivky. Po\u010fme sa pozrie\u0165 na \u010fal\u0161ie benefity cvi\u010denia s \u010dinkami.<\/p>\n","protected":false},"author":100,"featured_media":339293,"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":[3],"tags":[6046,6123,6137,6082],"filter_section":[],"filter_attribute":[13025],"class_list":{"0":"post-341190","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-chudnutie","9":"tag-cvicenie","10":"tag-silovy-trening","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-treningove-chyby-a-tipy","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Silov\u00fd tr\u00e9ning pre \u017eeny? \u00c1no! 12 d\u00f4vodov, pre\u010do cvi\u010di\u0165 a posil\u0148ova\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010do by mali \u017eeny cvi\u010di\u0165? V\u010faka \u010dink\u00e1m schudn\u00fa, sp\u00e1lia tuk, spevnia postavu, zagu\u013eatia zadok, bud\u00fa zdrav\u0161ie, sebavedomej\u0161ie, atrakt\u00edvnej\u0161ie a tie\u017e \u0161\u0165astnej\u0161ie.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Silov\u00fd tr\u00e9ning pre \u017eeny? \u00c1no! 12 d\u00f4vodov, pre\u010do cvi\u010di\u0165 a posil\u0148ova\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pre\u010do by mali \u017eeny cvi\u010di\u0165? 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