{"id":353822,"date":"2022-04-25T14:00:05","date_gmt":"2022-04-25T12:00:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=353822"},"modified":"2022-04-28T17:28:36","modified_gmt":"2022-04-28T15:28:36","slug":"jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/","title":{"rendered":"Jak vytvo\u0159it z cvi\u010den\u00ed zvyk d\u00edky t\u011bmto 8 jednoduch\u00fdm tip\u016fm"},"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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#Co_je_vlastne_ten_zvyk\" title=\"Co je vlastn\u011b ten zvyk?\">Co je vlastn\u011b ten zvyk?<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#Efektivni_tipy_jak_vytvorit_z_cviceni_zvyk\" title=\"Efektivn\u00ed tipy, jak vytvo\u0159it z cvi\u010den\u00ed zvyk\">Efektivn\u00ed tipy, jak vytvo\u0159it z cvi\u010den\u00ed zvyk<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#1_Zacnete_krok_za_krokem\" title=\"1. Za\u010dn\u011bte krok za krokem\">1. Za\u010dn\u011bte krok za krokem<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#2_Nastavte_si_male_resp_realne_cile\" title=\"2. Nastavte si mal\u00e9, resp. re\u00e1ln\u00e9 c\u00edle\">2. Nastavte si mal\u00e9, resp. re\u00e1ln\u00e9 c\u00edle<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#3_Planujte_si_treninky_predem_jako_neodkladnou_zalezitost\" title=\"3. Pl\u00e1nujte si tr\u00e9ninky p\u0159edem jako neodkladnou z\u00e1le\u017eitost\">3. Pl\u00e1nujte si tr\u00e9ninky p\u0159edem jako neodkladnou z\u00e1le\u017eitost<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#4_Mejte_zalozni_plan\" title=\"4. M\u011bjte z\u00e1lo\u017en\u00ed pl\u00e1n\">4. M\u011bjte z\u00e1lo\u017en\u00ed pl\u00e1n<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#5_Dejte_prednost_konzistentnosti_pred_intenzitou\" title=\"5. Dejte p\u0159ednost konzistentnosti p\u0159ed intenzitou\">5. Dejte p\u0159ednost konzistentnosti p\u0159ed intenzitou<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#6_Netlacte_na_pilu_a_nesrovnavejte_se_s_jinymi\" title=\"6. Netla\u010dte na pilu a nesrovn\u00e1vejte se s jin\u00fdmi\">6. Netla\u010dte na pilu a nesrovn\u00e1vejte se s jin\u00fdmi<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#7_Nebojte_se_odmenit\" title=\"7. Nebojte se odm\u011bnit\">7. Nebojte se odm\u011bnit<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#8_Najdete_si_sparinga_nebo_vhodne_skupinove_treninky\" title=\"8. Najd\u011bte si sparinga nebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ninky\">8. Najd\u011bte si sparinga nebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ninky<\/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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e jste se n\u011bkdy zamysleli nad t\u00edm, co spojuje v\u0161echny \u00fasp\u011b\u0161n\u00e9 lidi? A te\u010f nenar\u00e1\u017e\u00edm pouze na sl\u00e1vu a pen\u00edze. Mysl\u00edm sp\u00ed\u0161e \u00fasp\u011bch v jak\u00e9koliv rovin\u011b. Je tedy jedno, zda tito lid\u00e9 buduj\u00ed vlastn\u00ed firmu, v\u011bnuj\u00ed se zp\u011bvu, malov\u00e1n\u00ed, kari\u00e9rn\u011b rostou v pr\u00e1ci nebo se jim da\u0159\u00ed p\u0159i pln\u011bn\u00ed sportovn\u00edch c\u00edl\u016f. Kl\u00ed\u010dem k tomu, \u017ee se posouvaj\u00ed v jak\u00e9mkoliv sm\u011bru je <strong>konzistentnost, zvyk nebo pravideln\u00e1 rutina. <\/strong>Poda\u0159ilo se jim vyp\u011bstovat n\u011bco, co jim umo\u017e\u0148uje pravideln\u011b se v\u011bnovat ur\u010dit\u00e9 aktivit\u011b, ve kter\u00e9 <strong>p\u0159irozen\u011b rostou, posouvaj\u00ed se d\u00e1l a dosahuj\u00ed vysn\u011bn\u00fdch \u00fasp\u011bch\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I zde toti\u017e plat\u00ed, \u017ee <strong>konzistentnost v\u017edy por\u00e1\u017e\u00ed intenzitu <\/strong>a \u010dasto i talent. Pr\u00e1v\u011b na tuto vlastnost se dnes pod\u00edv\u00e1me bl\u00ed\u017ee a z\u00e1rove\u0148 p\u0159ineseme efektivn\u00ed tipy, kter\u00e9 m\u016f\u017eete aplikovat nejen na cvi\u010den\u00ed. Pomohou v\u00e1m vytvo\u0159it zvyk, kter\u00fd dl\u00e1\u017ed\u00ed cestu k \u00fasp\u011bchu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_vlastne_ten_zvyk\"><\/span>Co je vlastn\u011b ten zvyk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeden z hlavn\u00edch pil\u00ed\u0159\u016f \u00fasp\u011bchu (tedy zvyk) je vlastn\u011b <strong>vzorec chov\u00e1n\u00ed, kter\u00fd prov\u00e1d\u00edme opakovan\u011b a d\u016fsledn\u011b.<\/strong> Kdy\u017e se nad t\u00edm zamysl\u00edte, ur\u010dit\u011b p\u0159ijdete na to, \u017ee jich m\u00e1te v \u017eivot\u011b des\u00edtky. Praktikujete je u\u017e v\u0161ak tak dlouho, \u017ee je podv\u011bdom\u011b d\u011bl\u00e1te automaticky a nev\u011bnujete jim speci\u00e1ln\u00ed pozornost. M\u016f\u017ee j\u00edt nap\u0159\u00edklad o <strong>\u010di\u0161t\u011bn\u00ed zub\u016f, pravideln\u00e1 sn\u00eddan\u011b, chozen\u00ed do pr\u00e1ce, \u0161koly \u010di \u0159\u00edzen\u00ed. <\/strong>Je to n\u011bco, co d\u011bl\u00e1te automaticky a bez p\u0159em\u00fd\u0161len\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte toti\u017e zvl\u00e1\u0161t\u011b uva\u017eovat nad t\u00edm, kolik pohyb\u016f mus\u00edte prov\u00e9st, kdy\u017e se chcete odv\u00e9zt autem. V\u00e1\u0161 mozek ne\u0159e\u0161\u00ed, \u017ee je nutn\u00e9 naj\u00edt a vz\u00edt kl\u00ed\u010de, obout si boty, otev\u0159\u00edt dve\u0159e, sednout si, nastartovat \u010di za\u0159adit rychlostn\u00ed stupe\u0148. Zkr\u00e1tka to ud\u011bl\u00e1 bez p\u0159em\u00fd\u0161len\u00ed a jedin\u00fd zp\u016fsob, jak toho dos\u00e1hl je, \u017ee <strong>jste tuto \u010dinnost d\u011blali tak \u010dasto a pravideln\u011b, a\u017e se zautomatizovala. Rovn\u011b\u017e by se dal zvyk aplikovat na cvi\u010den\u00ed, studium \u010di jin\u00e9 oblasti ve va\u0161em \u017eivot\u011b.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1 &#8211; 2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,51652,29667,8350,49306,29630,53695,4393,47398,36364,49009,36328\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Efektivni_tipy_jak_vytvorit_z_cviceni_zvyk\"><\/span>Efektivn\u00ed tipy, jak vytvo\u0159it z cvi\u010den\u00ed zvyk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chcete pat\u0159it mezi lidi, kte\u0159\u00ed si vyp\u011bstovali zvyk ke cvi\u010den\u00ed, nechte se inspirovat na\u0161imi tipy n\u00ed\u017ee. Pomohou v\u00e1m <strong>vytvo\u0159it nov\u00fd norm\u00e1l a neprop\u00e1snout u\u017e ani jeden tr\u00e9nink. <\/strong>S t\u00edm samoz\u0159ejm\u011b p\u0159ijdou i vysn\u011bn\u00e9 v\u00fdsledky. Sami uvid\u00edte, \u017ee postupem \u010dasu to p\u016fjde samo, p\u0159irozen\u011bji a je jedno, jak dlouho v\u00e1m to bude trvat. Proto\u017ee cesta je c\u00edl. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zacnete_krok_za_krokem\"><\/span>1. Za\u010dn\u011bte krok za krokem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hodn\u011b z n\u00e1s chce sice v dne\u0161n\u00ed usp\u011bchan\u00e9 dob\u011b v\u0161echno najednou, ale tento p\u0159\u00edstup by v\u00e1s p\u0159i cvi\u010den\u00ed velmi rychle semlel a cel\u00e1 snaha by vy\u0161la nazmar. Proto je d\u016fle\u017eit\u00e9, abyste za\u010dali krok za krokem. Hlavn\u011b se <strong>nesna\u017ete m\u011bnit hodn\u011b v\u011bc\u00ed najednou a soust\u0159e\u010fte se na budov\u00e1n\u00ed maxim\u00e1ln\u011b 1 nov\u00e9ho n\u00e1vyku. <\/strong>Zkuste nap\u0159\u00edklad pouze to, \u017ee se dnes obl\u00e9knete do sportovn\u00edho oble\u010den\u00ed a pomalu se budete ztoto\u017e\u0148ovat s budouc\u00ed identitou. M\u016f\u017eete zkusit tak\u00e9 extra kr\u00e1tk\u00fd tr\u00e9nink. Dejte si <strong>10 d\u0159ep\u016f, po kter\u00fdch si dne\u0161n\u00ed cvi\u010den\u00ed m\u016f\u017eete s radost\u00ed od\u0161krtnout.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-1124x749.jpg\" alt=\"Za\u010dn\u011bte krok za krokem\" class=\"wp-image-353344\" width=\"843\" height=\"562\" title=\"Za\u010dn\u011bte krok za krokem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1225326519.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>P\u0159\u00edpadn\u011b se <strong>proje\u010fte kolem bloku nebo domu a m\u00e1te hotovo.<\/strong> <strong>Za\u010dn\u011bte skromn\u011b, ale d\u011blejte to ka\u017ed\u00fd den <\/strong>a postupn\u011b zvy\u0161ujte intenzitu \u010di frekvenci va\u0161eho cvi\u010den\u00ed. Na za\u010d\u00e1tku v\u00e1m m\u016f\u017ee pomoci i <strong>2-minutov\u00e9 pravidlo, <\/strong>kter\u00e9 se ukazuje jako skv\u011bl\u00e1 strategie b\u011bhem za\u010d\u00e1tk\u016f. Je velmi jednoduch\u00e9 a zam\u011b\u0159uje se pouze na zp\u016fsob, jak s aktivitou za\u010d\u00edt s t\u00edm, \u017ee by to cel\u00e9 nem\u011blo trvat d\u00e9le ne\u017e 2 minuty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cht\u011bli byste si dnes j\u00edt zab\u011bhat? Sta\u010d\u00ed si za\u0161n\u011brovat tenisky. To je v\u0161e, co mus\u00edte ud\u011blat, abyste pova\u017eovali dne\u0161n\u00ed aktivitu za \u00fasp\u011b\u0161nou. \u010casto toti\u017e tento <strong>krati\u010dk\u00fd 2-minutov\u00fd za\u010d\u00e1tek sta\u010d\u00ed k tomu, aby se va\u0161e motivace rozproudila <\/strong>a pomohla v\u00e1m dokon\u010dit \u00fakol. Kdy\u017e u\u017e toti\u017e m\u00e1te tenisky za\u0161n\u011brovan\u00e9, nic v\u00e1m nebr\u00e1n\u00ed za\u010d\u00edt b\u011bhat. Mal\u00e9 \u010dinnosti, jako je zm\u00edn\u011bn\u00e9 \u0161n\u011brov\u00e1n\u00ed bot, vytv\u00e1\u0159ej\u00ed p\u016fdu k dosa\u017een\u00ed v\u011bt\u0161\u00edch c\u00edl\u016f. Zpravidla nejt\u011b\u017e\u0161\u00ed je prost\u011b za\u010d\u00edt. <span class=\"tadv-color\" style=\"color: #ff6600\">[4 &#8211; 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Stejn\u00fd p\u0159\u00edstup doporu\u010duje i James Clear ve sv\u00e9 knize Atomov\u00e9 n\u00e1vyky (2018):<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Velmi lehk\u00e9<\/th><th class=\"has-text-align-center\" data-align=\"center\">Lehk\u00e9<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pr\u016fm\u011brn\u00e9<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obt\u00ed\u017en\u00e9<\/th><th class=\"has-text-align-center\" data-align=\"center\">Velmi obt\u00ed\u017en\u00e9<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Za\u0161n\u011brovat si tenisky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Uj\u00edt 6 tis\u00edc krok\u016f<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u011bhat ka\u017ed\u00fd den 20 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u011bhat hodinu \u010dty\u0159ikr\u00e1t do t\u00fddne<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ub\u011bhnout maraton<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obl\u00e9knout si sportovn\u00ed oble\u010den\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">D\u00e1t si 10 d\u0159ep\u016f<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zacvi\u010dit si 30 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159izp\u016fsobit tr\u00e9nink sv\u00fdm c\u00edl\u016fm<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nabrat 10 kg svalov\u00e9 hmoty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vyndat kolo z gar\u00e1\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">Projet se 20 minut ka\u017ed\u00fd den<\/td><td class=\"has-text-align-center\" data-align=\"center\">T\u0159ikr\u00e1t t\u00fddn\u011b jezdit na kole hodinu<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ka\u017ed\u00fd druh\u00fd den jezdit na kole 2 hodiny<\/td><td class=\"has-text-align-center\" data-align=\"center\">Z\u00fa\u010dastnit se cyklistick\u00e9ho z\u00e1vodu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vyp\u00edt ke sn\u00eddani sklenici vody<\/td><td class=\"has-text-align-center\" data-align=\"center\">D\u00e1t si ka\u017ed\u00fd den 1 kus obl\u00edben\u00e9ho ovoce \/ zeleniny<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pravideln\u011b j\u00edst p\u011btkr\u00e1t denn\u011b<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159izp\u016fsobit j\u00eddeln\u00ed\u010dek sv\u00fdm c\u00edl\u016fm<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhubnout 20 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg\" alt=\"Nastavte si mal\u00e9, resp. re\u00e1ln\u00e9 c\u00edle\" class=\"wp-image-353375\" title=\"Nastavte si mal\u00e9, resp. re\u00e1ln\u00e9 c\u00edle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/WhatsApp-Image-2021-12-20-at-13.21.55-1.jpeg 1364w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nastavte_si_male_resp_realne_cile\"><\/span>2. Nastavte si mal\u00e9, resp. re\u00e1ln\u00e9 c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se cvi\u010den\u00edm za\u010d\u00edn\u00e1te a m\u00e1te za sebou sotva p\u00e1r tr\u00e9nink\u016f, z\u0159ejm\u011b<strong> nen\u00ed vhodn\u00e9 hned nastavovat odv\u00e1\u017en\u00fd c\u00edl typu ,,chci zhubnout 10 kilogram\u016f\u201c. <\/strong>S nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed se v\u00e1m to nepoda\u0159\u00ed, proto\u017ee roli sehraje v\u00edce faktor\u016f. M\u016f\u017ee se st\u00e1t, \u017ee ob\u010das vynech\u00e1te tr\u00e9nink nebo p\u0159ijde rychl\u00e9 vyst\u0159\u00edzliv\u011bn\u00ed, kdy\u017e zjist\u00edte, \u017ee sp\u00e1lit takov\u00e9 mno\u017estv\u00ed kalori\u00ed netrv\u00e1 t\u00fdden \u010di m\u011bs\u00edc. Mimochodem, pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce, co tato d\u0159ina obn\u00e1\u0161\u00ed, ur\u010dit\u011b si p\u0159e\u010dt\u011bte n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b skr\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<p>I z toho d\u016fvodu by va\u0161e <strong>c\u00edle m\u011bly b\u00fdt zpo\u010d\u00e1tku re\u00e1ln\u011b splniteln\u00e9. <\/strong>S t\u00edm p\u0159ich\u00e1z\u00ed i v\u011bt\u0161\u00ed pravd\u011bpodobnost, \u017ee <strong>u cvi\u010den\u00ed vydr\u017e\u00edte a vytvo\u0159\u00edte si z n\u011bj zvyk. <\/strong>Pokud chcete zhubnout zm\u00edn\u011bn\u00fdch 10 kilogram\u016f, op\u011bt je dobr\u00e9 vn\u00edmat tuto cestu k nim krok po kroku. Rozkouskujte si tento c\u00edl tak, \u017ee chcete zhubnout 0,5 kilogram\u016f t\u00fddn\u011b. To se u\u017e nezd\u00e1 tak moc, \u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podstatn\u00e9 v\u0161ak je, \u017ee z p\u016fl kila za t\u00fdden se m\u011bs\u00ed\u010dn\u011b stanou 2 kilogramy. Budete v\u011bd\u011bt, \u017ee pokud v\u0161echno dob\u0159e p\u016fjde, za 5 m\u011bs\u00edc\u016f je fu\u010d i vysn\u011bn\u00fdch 10 kg. A v\u011b\u0159te, \u017ee v\u00e1m tento \u010das ub\u011bhne jako voda. Sv\u016fj progres nezapome\u0148te <strong>monitorovat i pravideln\u00fdm m\u011b\u0159en\u00edm \u010di v\u00e1\u017een\u00edm.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/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 o tom, jak si stanovit re\u00e1ln\u00e9 c\u00edle s vyu\u017eit\u00edm metody SMART, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Planujte_si_treninky_predem_jako_neodkladnou_zalezitost\"><\/span>3. Pl\u00e1nujte si tr\u00e9ninky p\u0159edem jako neodkladnou z\u00e1le\u017eitost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi mi d\u00e1te za pravdu, \u017ee <strong>vynech\u00e1v\u00e1n\u00ed tr\u00e9nink\u016f nen\u00ed cesta k p\u011bstov\u00e1n\u00ed zvyku. <\/strong>Jedna z v\u011bc\u00ed, kter\u00e1 lidem br\u00e1n\u00ed v pravideln\u00e9m cvi\u010den\u00ed, je \u010das, kter\u00fd si nedok\u00e1\u017eou vyhradit. Proto byste si <strong>cvi\u010den\u00ed m\u011bli pl\u00e1novat jako neodkladnou z\u00e1le\u017eitost, <\/strong>kterou dnes mus\u00edte absolvovat. M\u016f\u017eete to br\u00e1t jako term\u00edn u l\u00e9ka\u0159e, na kter\u00fd jste si vyhradili p\u0159esn\u00fd den a \u010das. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud by v\u00e1m do toho n\u011bco p\u0159i\u0161lo, asi byste to s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed zru\u0161ili, proto\u017ee objedn\u00e1vku u l\u00e9ka\u0159e pova\u017eujete za prioritu \u010d\u00edslo jedna. Rovn\u011b\u017e byste m\u011bli p\u0159istupovat i k pl\u00e1novan\u00e9mu \u010dasu tr\u00e9ninku. Sv\u016fj z\u00e1m\u011br j\u00edt cvi\u010dit m\u016f\u017eete nap\u0159\u00edklad vyj\u00e1d\u0159it t\u00edm, \u017ee si v den\u00edku vypln\u00edte tuto v\u011btu:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>B\u011bhem p\u0159\u00ed\u0161t\u00edho t\u00fddne p\u016fjdu cvi\u010dit v (den) v (\u010das) do (m\u00edsto).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tohoto pl\u00e1nu se za ka\u017ed\u00fdch okolnost\u00ed sna\u017ete dr\u017eet.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-1124x749.jpg\" alt=\"Pl\u00e1nujte si tr\u00e9ninky p\u0159edem jako neodkladnou z\u00e1le\u017eitost\" class=\"wp-image-353392\" width=\"843\" height=\"562\" title=\"Pl\u00e1nujte si tr\u00e9ninky p\u0159edem jako neodkladnou z\u00e1le\u017eitost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-648684978.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Mejte_zalozni_plan\"><\/span>4. M\u011bjte z\u00e1lo\u017en\u00ed pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I p\u0159es snahu pl\u00e1novat se n\u011bkdy (hlavn\u011b v&nbsp;za\u010d\u00e1tc\u00edch) stane, \u017ee v\u00e1m v\u011bci nevyjdou tak, jak maj\u00ed. V p\u0159\u00edpad\u011b, \u017ee nest\u00edh\u00e1te tr\u00e9nink ve fitku, <strong>m\u011bjte p\u0159ipraven\u00fd pl\u00e1n B. <\/strong>T\u00edm m\u016f\u017ee b\u00fdt t\u0159eba <strong>10 &#8211; 20 minutov\u00fd tr\u00e9nink, <\/strong>na kter\u00fd m\u00e1 \u010das snad ka\u017ed\u00fd. St\u00e1le v\u00e1m z\u016fstane 23 hodin a 40 a\u017e 50 minut z va\u0161eho dne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017eete si d\u00e1t <strong>rychl\u00fd tr\u00e9nink doma, proj\u00edt se kolem bloku \u010di domu<\/strong>. P\u0159\u00edpadn\u011b zvolit jakoukoliv fyzickou aktivitu, po kter\u00e9 nebudete m\u00edt pocit, \u017ee jste <strong>naru\u0161ili v\u00e1\u0161 rozv\u00edjej\u00edc\u00ed se zvyk a vr\u00e1tili jste se na za\u010d\u00e1tek.<\/strong> Podobn\u011b jako v p\u0159edchoz\u00edm bod\u011b, i zde m\u016f\u017eete sv\u016fj z\u00e1m\u011br vyj\u00e1d\u0159it v\u011btou <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Pokud (nastane jak\u00e1koliv nep\u0159edv\u00eddan\u00e1 situace), pak (p\u0159ejdu na tento jednoduch\u00fd pl\u00e1n B, kter\u00fd je pro m\u011b st\u00e1le \u010dasov\u011b p\u0159ijateln\u00fd).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento jednoduch\u00fd trik rapidn\u011b zvy\u0161uje \u0161anci, \u017ee se budete dr\u017eet va\u0161\u00ed sportovn\u00ed rutiny, a\u0165 se stane cokoliv. Va\u0161\u00edm z\u00e1lo\u017en\u00edm pl\u00e1nem m\u016f\u017ee b\u00fdt i tento <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dom\u00e1c\u00ed 6-minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Dejte_prednost_konzistentnosti_pred_intenzitou\"><\/span>5. Dejte p\u0159ednost konzistentnosti p\u0159ed intenzitou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na za\u010d\u00e1tku va\u0161\u00ed cesty nemus\u00edte myslet hned na to, \u017ee chcete zhubnout 10 kilogram\u016f a ka\u017ed\u00fd den se v\u00e1\u017eit \u010di m\u011b\u0159it sv\u016fj pas. D\u016fle\u017eit\u011bj\u0161\u00ed je sp\u00ed\u0161e <strong>vybudovat si nov\u00fd norm\u00e1l, resp. rutinu, kterou neopust\u00edte. <\/strong>Spolu s n\u00ed p\u0159ijde ve spr\u00e1vn\u00fd \u010das i vysn\u011bn\u00fd progres. V\u011bt\u0161\u00ed smysl bude m\u00edt ve va\u0161em p\u0159\u00edpad\u011b <strong>j\u00edt sportovat nap\u0159\u00edklad \u010dty\u0159ikr\u00e1t t\u00fddn\u011b <\/strong>ne\u017e m\u011bs\u00edc p\u0159ed l\u00e9tem cvi\u010dit jak smysl\u016f zbaven\u00ed a honit se <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">za pl\u00e1\u017eovou postavou<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1124x749.jpeg\" alt=\"Dejte p\u0159ednost konzistentnosti p\u0159ed intenzitou\" class=\"wp-image-353407\" width=\"843\" height=\"562\" title=\"Dejte p\u0159ednost konzistentnosti p\u0159ed intenzitou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_4371-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Netlacte_na_pilu_a_nesrovnavejte_se_s_jinymi\"><\/span>6. Netla\u010dte na pilu a nesrovn\u00e1vejte se s jin\u00fdmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zn\u00e1te zn\u00e1mou motiva\u010dn\u00ed v\u011btu GO HARD OR GO HOME? Tak na ni rychle zapome\u0148te. N\u00e1ro\u010dn\u00e9 tr\u00e9ninky, b\u011bhem kter\u00fdch propot\u00edte oble\u010den\u00ed do posledn\u00ed nitky, maj\u00ed sice n\u011bco do sebe. Op\u011bt v\u0161ak myslete na to, \u017ee <strong>v\u00e1m na za\u010d\u00e1tku jde o vytvo\u0159en\u00ed n\u00e1vyku, ne o t\u00fddenn\u00ed namo\u017een\u00e9 svaly.<\/strong> Kdy\u017e budete p\u0159\u00edli\u0161 tla\u010dit na pilu, <strong>koledujete si o zran\u011bn\u00ed a cel\u00e1 snaha pravd\u011bpodobn\u011b skon\u010d\u00ed t\u00edm, \u017ee hod\u00edte ru\u010dn\u00edk do ringu<\/strong><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovn\u011b\u017e nejen v za\u010d\u00e1tc\u00edch myslete na to, \u017ee<strong> cvi\u010den\u00ed nen\u00ed o porovn\u00e1v\u00e1n\u00ed se s jin\u00fdmi. <\/strong>Soci\u00e1ln\u00ed s\u00edt\u011b k tomu sice l\u00e1kaj\u00ed, ale sna\u017ete se soust\u0159edit na sebe. Kulturista nebo bikini fitnesska, kte\u0159\u00ed se v\u00e1m tak l\u00edb\u00ed, ob\u011btovali cvi\u010den\u00ed roky d\u0159iny. V prvn\u00edch dnech v\u0161ak na tom byly z\u0159ejm\u011b podobn\u011b, jako jste te\u010f vy. <strong>M\u011bjte proto trp\u011blivost a v\u00fdsledky se postupn\u011b dostav\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nebojte_se_odmenit\"><\/span>7. Nebojte se odm\u011bnit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud pracujete na nov\u00e9m tr\u00e9ninkov\u00e9m zvyku, odm\u011bna je skv\u011bl\u00fd zp\u016fsob, d\u00edky kter\u00e9mu si m\u016f\u017eete udr\u017eet konzistentnost. Dokazuje to i studie z roku 2016. Do\u0161la k z\u00e1v\u011bru, \u017ee <strong>odm\u011b\u0148ov\u00e1n\u00ed se za ka\u017ed\u00fd \u00fasp\u011bch na cest\u011b k tr\u00e9ninkov\u00e9mu n\u00e1vyku pos\u00edl\u00ed va\u0161i touhu cvi\u010dit<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Byly jste dnes na tr\u00e9ninku? Dop\u0159ejte si za to <strong>ve\u010der epizodu obl\u00edben\u00e9ho seri\u00e1lu, kdy\u017e v\u00e1m to \u010das a jin\u00e9 povinnosti dovol\u00ed.<\/strong><\/li><li>Poda\u0159ilo se v\u00e1m chodit cvi\u010dit cel\u00fd t\u00fdden? <strong>Odm\u011b\u0148te se dobrou knihou, kinem, sklenkou v\u00edna <\/strong>k ve\u010de\u0159i nebo si kupte n\u011bjakou mali\u010dkost, kter\u00e1 v\u00e1m ud\u011bl\u00e1 radost.<\/li><li>Cvi\u010dili jste pravideln\u011b prvn\u00ed m\u011bs\u00edc? Klidn\u011b si <strong>zajd\u011bte na \u0161\u0165avnat\u00fd burger \u010di pizzu, <\/strong>a to bez v\u00fd\u010ditek. Odvedli jste skv\u011blou pr\u00e1ci a odm\u011bnu si rozhodn\u011b zaslou\u017e\u00edte. Podobn\u00e9 j\u00eddlo jednou za \u010das toti\u017e va\u0161i snahu rozhodn\u011b nenaru\u0161\u00ed.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte se j\u00edt i do s\u00e1zek, pokud v\u00e1s dok\u00e1\u017eou motivovat v\u00edce ne\u017e klasick\u00e9 odm\u011bny. <strong>Vsa\u010fte se nap\u0159\u00edklad s partnerkou, \u017ee za ka\u017ed\u00fd vynechan\u00fd tr\u00e9nink j\u00ed budete muset d\u00e1t 1000 K\u010d. <\/strong>To zn\u00ed jako dobr\u00e1 motivace, abyste se nevzdali. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1124x749.jpeg\" alt=\"Nebojte se odm\u011bnit\" class=\"wp-image-353421\" width=\"843\" height=\"562\" title=\"Nebojte se odm\u011bnit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Copy-of-IMG_7127-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Najdete_si_sparinga_nebo_vhodne_skupinove_treninky\"><\/span>8. Najd\u011bte si sparinga nebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ninky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Minim\u00e1ln\u011b ve dvou se to t\u00e1hne l\u00e9pe, co\u017e plat\u00ed tak\u00e9 u tr\u00e9nink\u016f. Pokud si chcete vyp\u011bstovat nov\u00fd zvyk, zkuste k tomu p\u0159emluvit i n\u011bkoho z va\u0161ich bl\u00edzk\u00fdch. M\u016f\u017eete se tak <strong>motivovat navz\u00e1jem a v\u0161echny \u00fasp\u011bchy pak chutnaj\u00ed tak n\u011bjak l\u00e9pe. <\/strong>Pokud m\u00e1te v okol\u00ed n\u011bkoho, kdo pravideln\u011b cvi\u010d\u00ed, <strong>ur\u010dit\u011b se nebojte poprosit ho, jestli se k n\u011bmu m\u016f\u017eete p\u0159idat. <\/strong>Je to velk\u00e1 v\u00fdhoda, proto\u017ee zku\u0161en\u011bj\u0161\u00ed zn\u00e1m\u00fd v\u00e1m alespo\u0148 uk\u00e1\u017ee, jak na to. D\u00edky tomu se m\u016f\u017eete vyhnout \u010dast\u00fdm chyb\u00e1m \u010di zran\u011bn\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pokud nikoho takov\u00e9ho v okol\u00ed nem\u00e1te, ur\u010dit\u011b nevynechte n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 rad pro za\u010d\u00e1te\u010dn\u00edky ve fitku pro rychl\u00e9 a dlouhodob\u011b udr\u017eiteln\u00e9 v\u00fdsledky.<\/strong><\/a><\/li><li>Specifick\u00fd v\u00fdb\u011br tip\u016f a rad m\u00e1me i pro n\u011b\u017en\u011bj\u0161\u00ed pohlav\u00ed v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/6-mytu-o-zenskem-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 d\u011blaj\u00ed \u017eeny ve fitku, a proto nemaj\u00ed v\u00fdsledky.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg\" alt=\"Najd\u011bte si sparinga nebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ninky\" class=\"wp-image-353435\" width=\"843\" height=\"563\" title=\"Najd\u011bte si sparinga nebo vhodn\u00e9 skupinov\u00e9 tr\u00e9ninky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-827891858.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Jedn\u00edm ze skv\u011bl\u00fdch \u0159e\u0161en\u00ed mohou b\u00fdt tak\u00e9 <strong>skupinov\u00e9 tr\u00e9ninky, kde uvid\u00edte plno odhodlan\u00fdch lid\u00ed, p\u0159esn\u011b takov\u00fdch, jak jste vy. <\/strong>U\u017e to \u010dasto b\u00fdv\u00e1 velkou motivac\u00ed nevzdat se a t\u00e1hnout za stejn\u00fd provaz jako va\u0161e okol\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vytvo\u0159it n\u00e1vyk, a\u0165 u\u017e jde o cvi\u010den\u00ed nebo jakoukoliv \u010dinnost, po kter\u00e9m tou\u017e\u00edte, <strong>nemus\u00ed b\u00fdt tak n\u00e1ro\u010dn\u00e9, jak se zd\u00e1. <\/strong>Pou\u017eit\u00edm v\u00fd\u0161e uveden\u00fdch tip\u016f si m\u016f\u017eete situaci usnadnit a den za dnem doj\u00edt k nov\u00e9 rutin\u011b, kter\u00e1 s sebou p\u0159inese po\u017eadovan\u00e9 v\u00fdsledky. Pamatujte, \u017ee <strong>d\u016fle\u017eit\u00e1 je konzistence a trp\u011blivost,<\/strong> kter\u00e9 \u010dasto p\u0159ebij\u00ed i talent \u010di genetickou v\u00fdbavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak si vytvo\u0159it n\u00e1vyk na cvi\u010den\u00ed? Sta\u010d\u00ed dodr\u017eovat n\u011bkolik krok\u016f, kter\u00e9 p\u0159inesou vysn\u011bn\u00e9 tr\u00e9ninkov\u00e9 v\u00fdsledky. Na\u0161e efektivn\u00ed tipy v\u00e1m pomohou.<\/p>\n","protected":false},"author":120,"featured_media":353466,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6453,7479,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-353822","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-cviceni","9":"tag-trenink","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak vytvo\u0159it z cvi\u010den\u00ed zvyk d\u00edky t\u011bmto 8 jednoduch\u00fdm tip\u016fm - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak si vytvo\u0159it n\u00e1vyk na cvi\u010den\u00ed? Sta\u010d\u00ed dodr\u017eovat n\u011bkolik krok\u016f, kter\u00e9 p\u0159inesou vysn\u011bn\u00e9 tr\u00e9ninkov\u00e9 v\u00fdsledky. Na\u0161e efektivn\u00ed tipy v\u00e1m pomohou.\" \/>\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\/jak-vytvorit-z-cviceni-zvyk-diky-temto-8-jednoduchym-tipum\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak vytvo\u0159it z cvi\u010den\u00ed zvyk d\u00edky t\u011bmto 8 jednoduch\u00fdm tip\u016fm - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak si vytvo\u0159it n\u00e1vyk na cvi\u010den\u00ed? Sta\u010d\u00ed dodr\u017eovat n\u011bkolik krok\u016f, kter\u00e9 p\u0159inesou vysn\u011bn\u00e9 tr\u00e9ninkov\u00e9 v\u00fdsledky. 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