{"id":354312,"date":"2022-04-20T11:55:33","date_gmt":"2022-04-20T09:55:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=354312"},"modified":"2023-12-05T15:07:38","modified_gmt":"2023-12-05T14:07:38","slug":"osvedceny-navod-na-six-pack-pre-zaciatocnikov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/","title":{"rendered":"Osved\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9ning pre vypracovan\u00e9 brucho"},"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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#Co_je_najdolezitejsie_na_dosiahnutie_six-packu\" title=\"\u010co je najd\u00f4le\u017eitej\u0161ie na dosiahnutie six-packu?&nbsp;\">\u010co je najd\u00f4le\u017eitej\u0161ie na dosiahnutie six-packu?&nbsp;<\/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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#Ako_schudnut_z_brucha_a_ziskat_six-pack\" title=\"Ako schudn\u00fa\u0165 z brucha a z\u00edska\u0165 six-pack?&nbsp;\">Ako schudn\u00fa\u0165 z brucha a z\u00edska\u0165 six-pack?&nbsp;<\/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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#10_tipov_na_six-pack\" title=\"10 tipov na six-pack\">10 tipov na six-pack<\/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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#Ako_na_vyrysovane_brucho_pomocou_stravy\" title=\"Ako na vyrysovan\u00e9 brucho pomocou stravy?\">Ako na vyrysovan\u00e9 brucho pomocou stravy?<\/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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#Ako_na_vyrysovane_brucho_pomocou_treningu\" title=\"Ako na vyrysovan\u00e9 brucho pomocou tr\u00e9ningu?\">Ako na vyrysovan\u00e9 brucho pomocou tr\u00e9ningu?<\/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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#Co_dalej\" title=\"\u010co \u010falej?\">\u010co \u010falej?<\/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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#Vsetko_co_potrebujete_vediet_o_six-packu\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o six-packu\">V\u0161etko, \u010do potrebujete vedie\u0165 o six-packu<\/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\/osvedceny-navod-na-six-pack-pre-zaciatocnikov\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Patr\u00ed vyrysovan\u00e9 brucho alebo six-pack medzi va\u0161e vysn\u00edvan\u00e9 ciele? Rozhodne v tom nie ste sami. Vidite\u013en\u00e9 bru\u0161n\u00e9 svaly na vy\u0161portovanom tele s\u00fa modern\u00fdm symbolom estetickej dokonalosti, ktor\u00e1 je v\u0161ak ve\u013emi \u010dasto pominute\u013en\u00e1. Niekto m\u00e1 six-pack v\u010faka genetickej v\u00fdhre v lot\u00e9rii celoro\u010dne aj bez v\u00e4\u010d\u0161ej n\u00e1mahy a in\u00fd sa k nemu mus\u00ed dopracova\u0165 n\u00e1ro\u010dnej\u0161ou a k\u013eukatej\u0161ou cestou. Nemus\u00edte sa v\u0161ak b\u00e1\u0165, nejde o \u017eiadny v\u00fdstup na Everest. <strong>Sta\u010d\u00ed urobi\u0165 vo svojom \u017eivotnom \u0161t\u00fdle nieko\u013eko zmien a na svojom bruchu pracova\u0165 konzistentne.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_najdolezitejsie_na_dosiahnutie_six-packu\"><\/span>\u010co je najd\u00f4le\u017eitej\u0161ie na dosiahnutie six-packu?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skuto\u010dnos\u0165, \u010di m\u00e1me alebo nem\u00e1me vyrysovan\u00e9 svaly na bruchu, neovplyvn\u00edme len cvi\u010den\u00edm. Vplyv maj\u00fa aj in\u00e9 faktory. \u017dia\u013e, st\u00e1le sa v\u0161ak stret\u00e1vame s internetov\u00fdmi \u010dl\u00e1nkami a zn\u00e1mymi \u013eu\u010fmi, ktor\u00ed tvrdia, \u017ee na vypracovan\u00e9 brucho najlep\u0161ie funguje robi\u0165 denne stovky sed-\u013eahov. Ak patr\u00edte medzi deti dev\u00e4\u0165desiatych rokov, mo\u017eno si pam\u00e4t\u00e1te, ako popov\u00e1 princezn\u00e1 <a class=\"ek-link\" href=\"https:\/\/www.lifeandstylemag.com\/posts\/britney-spears-ab-workout-151365\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Britney Spears<\/a> v \u010dase najv\u00e4\u010d\u0161ej sl\u00e1vy tvrdila, \u017ee <strong>denne rob\u00ed 1000 sed-\u013eahov<\/strong>. Pre jej vypracovan\u00e9 brucho ju obdivoval cel\u00fd svet. V niektor\u00fdch rozhovoroch v\u0161ak zabudla spomen\u00fa\u0165, \u017ee popritom e\u0161te beh\u00e1, cvi\u010d\u00ed jogu a denne driluje tane\u010dn\u00e9 choreografie. Zrejme dr\u017eala aj pr\u00edsnu di\u00e9tu, a to v\u0161etko pod doh\u013eadom pr\u00edsnych tr\u00e9nerov. To v\u0161ak neznamen\u00e1, \u017ee ke\u010f napodobn\u00edme jej pl\u00e1n, z\u00edskame rovnak\u00e9 v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravda je tak\u00e1, \u017ee<strong> na odhalenie bru\u0161n\u00fdch svalov treba ma\u0165 ur\u010dit\u00e9 percento tuku v tele<\/strong>. To je ovplyvnen\u00e9 zdeden\u00fdmi genetick\u00fdmi predpokladmi po rodi\u010doch, ktor\u00e9 rozhoduj\u00fa aj o rozmiestnen\u00ed tuku v tele. G\u00e9ny maj\u00fa obrovsk\u00fd vplyv na to, \u010di sa n\u00e1m tehli\u010dky objavuj\u00fa napr\u00edklad s 22 % tuku v tele alebo mus\u00edme schudn\u00fa\u0165 a\u017e na 18 % alebo menej (v pr\u00edpade \u017eeny).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e <strong>nie ka\u017ed\u00fd z n\u00e1s m\u00f4\u017ee ma\u0165 six-pack, niekto sa mus\u00ed uspokoji\u0165 s four-packom a in\u00fd m\u00e1 dokonca eight-pack<\/strong>. O tom zase rozhoduje anat\u00f3mia priameho bru\u0161n\u00e9ho svalu, ktor\u00fd prekri\u017euj\u00fa v\u00e4zivov\u00e9 pruhy. Tie od seba odde\u013euj\u00fa jednotliv\u00e9 tehli\u010dky a ka\u017ed\u00fd z n\u00e1s ich m\u00f4\u017ee ma\u0165 mierne odli\u0161n\u00fd po\u010det. Tak\u017ee a\u017e ke\u010f sa n\u00e1m podar\u00ed schudn\u00fa\u0165 a bru\u0161n\u00e9 svaly dostato\u010dne posilni\u0165, m\u00f4\u017eeme sa te\u0161i\u0165 na prekvapenie, \u010di sa n\u00e1m objav\u00ed 4, 6 alebo 8 tehli\u010diek. Ak bud\u00fa len 4, nemus\u00edte by\u0165 sklaman\u00ed. Rovnak\u00fd po\u010det mali aj <a class=\"ek-link\" href=\"https:\/\/www.builtreport.com\/arnold-schwarzenegger-four-pack-abs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Arnold Schwarzenegger<\/a> v \u010dase najv\u00e4\u010d\u0161ej vyrysovanosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/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 dozvedie\u0165 viac o tom, pre\u010do samotn\u00e9 cvi\u010denie brucha nesta\u010d\u00ed na schudnutie z neho, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Skl\u00e1pa\u010dky a sed-\u013eahy: Pre\u010do v\u00e1m nepom\u00f4\u017eu schudn\u00fa\u0165 z brucha?<\/strong><\/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\/04\/iStock-898979412-1124x749.jpg\" alt=\"Ako na six-pack?\" class=\"wp-image-352983\" style=\"width:843px;height:562px\" title=\"Ako na six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_schudnut_z_brucha_a_ziskat_six-pack\"><\/span>Ako schudn\u00fa\u0165 z brucha a z\u00edska\u0165 six-pack?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ine z n\u00e1s sa bru\u0161n\u00e9 svaly skr\u00fdvaj\u00fa pod vrstvou tuku, \u010do je v\u0161ak \u00faplne prirodzen\u00e9 aj z evolu\u010dn\u00e9ho h\u013eadiska. Ak ich chceme uk\u00e1za\u0165 svetu a vyrysova\u0165, bude treba celkovo schudn\u00fa\u0165.<strong> To sa nezaob\u00edde bez komplexn\u00e9ho pr\u00edstupu, ktor\u00fd zastre\u0161uje <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>. <\/strong>Ten nastane v pr\u00edpade, \u017ee si n\u00e1\u0161 udr\u017eiavac\u00ed pr\u00edjem (nechudneme ani nepriber\u00e1me) zn\u00ed\u017eime o 10 \u2013 \u206020 % alebo o 500 kcal. Takto jednoducho postupne za\u010dneme chudn\u00fa\u0165. M\u00f4\u017eeme to dosiahnu\u0165 zn\u00ed\u017een\u00edm energetick\u00e9ho pr\u00edjmu zo stravy (di\u00e9tou), zv\u00fd\u0161en\u00fdm v\u00fddajom energie pomocou pohybu a \u0161portu v priebehu d\u0148a alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kombin\u00e1ciou t\u00fdchto dvoch pr\u00edstupov.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ceste k vyrysovan\u00e9mu bruchu by sme nemali zabudn\u00fa\u0165 ani na <strong>komplexn\u00fd silov\u00fd tr\u00e9ning, bez ktor\u00e9ho sa nezaob\u00edde \u017eiadna zmena postavy<\/strong>. Cviky na brucho s\u00fa teda najlep\u0161ie na cielen\u00e9 posilnenie tejto oblasti. Bru\u0161n\u00e9 svaly s\u00fa toti\u017e rovnak\u00e9 ako ktor\u00e9ko\u013evek in\u00e9. Bez dostato\u010dnej z\u00e1\u0165a\u017ee sa samy nezv\u00e4\u010d\u0161ia a nebud\u00fa tak\u00e9 vidite\u013en\u00e9. Dodr\u017eiavanie jed\u00e1lni\u010dka a tr\u00e9ningov\u00e9ho pl\u00e1nu najlep\u0161ie podpor\u00edme, ke\u010f budeme dobre spa\u0165 a stara\u0165 sa o svoje psychick\u00e9 zdravie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmaj\u00fa v\u00e1s z\u00e1kladn\u00e9 odpor\u00fa\u010dania a konkr\u00e9tne kroky na chudnutie z brucha? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu<\/strong><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"Ako schudn\u00fa\u0165 z brucha?\" class=\"wp-image-352969\" style=\"width:843px;height:563px\" title=\"Ako schudn\u00fa\u0165 z brucha?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tipov_na_six-pack\"><\/span>10 tipov na six-pack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Six-pack dosiahneme najsk\u00f4r pomocou jednoduch\u00fdch zmien v jed\u00e1lni\u010dku a tr\u00e9ningovom pl\u00e1ne. \u00dapravou stravy zn\u00ed\u017eime svoj kalorick\u00fd pr\u00edjem, \u010d\u00edm \u013eah\u0161ie dosiahneme kalorick\u00fd deficit. T\u00fdm podpor\u00edme chudnutie a zn\u00ed\u017eenie percenta telesn\u00e9ho tuku. Spr\u00e1vnym cvi\u010den\u00edm a posil\u0148ovan\u00edm si zase vybudujeme perfektne vypracovan\u00e9 brucho.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_vyrysovane_brucho_pomocou_stravy\"><\/span>Ako na vyrysovan\u00e9 brucho pomocou stravy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Za\u010dnite pomaly a cho\u010fte na to s rozumom<\/h3>\n\n\n\n<p>Cesta k vypracovan\u00e9mu bruchu nie je \u017eiadny \u0161print, ale sk\u00f4r beh na dlh\u00fa tra\u0165. Mus\u00edme da\u0165 preto pozor, aby sme to neprehnali na za\u010diatku. Ak sa do toho pust\u00edme v \u0161t\u00fdle v\u0161etko alebo ni\u010d a chudnutie od\u0161tartujeme napr\u00edklad hladovkou alebo drastick\u00fdm zn\u00ed\u017een\u00edm energetick\u00e9ho pr\u00edjmu na polovicu, zrejme n\u00e1m d\u00f4jde dych sk\u00f4r. Z\u00e1rove\u0148 sa m\u00f4\u017eu objavi\u0165 zdravotn\u00e9 \u0165a\u017ekosti, ktor\u00e9 s\u00favisia s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-deje-s-telom-ked-jete-malo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u00edzkym pr\u00edjmom stravy<\/a>. <strong>Sily je lep\u0161ie rozlo\u017ei\u0165 na cel\u00fa d\u013a\u017eku trate a zmeny v jed\u00e1lni\u010dku aj \u010fal\u0161\u00edch \u017eivotn\u00fdch oblastiach zapracov\u00e1va\u0165 postupne.&nbsp;<\/strong><\/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\">\n<li>Na za\u010diatok si nastav\u00edme kalorick\u00fd deficit v rozmedz\u00ed 10 \u2013 30 %. V\u00e4\u010d\u0161ie hodnoty nie s\u00fa z dlhodob\u00e9ho h\u013eadiska udr\u017eate\u013en\u00e9 a m\u00f4\u017eu predstavova\u0165 zdravotn\u00e9 riziko.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu<\/strong><\/a> v\u00e1m na z\u00e1klade telesn\u00fdch parametrov a ka\u017edodenn\u00fdch aktiv\u00edt spo\u010d\u00edta pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn (bielkoviny, sacharidy, tuky).<\/li>\n\n\n\n<li>Pri zostavovan\u00ed jed\u00e1lni\u010dka na chudnutie by sme sa nemali riadi\u0165 len vypo\u010d\u00edtan\u00fdmi \u010d\u00edslami, ale takisto pravidlami zdravej stravy. S t\u00fdm m\u00f4\u017ee pom\u00f4c\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fd tanier<\/a>, ktor\u00fd sa hod\u00ed na odhad ve\u013ekosti porcie bielkov\u00edn, sacharidov a tukov v jednom chode.<\/li>\n\n\n\n<li>Kone\u010dn\u00e9 mno\u017estvo potom uprav\u00edme pod\u013ea toho, ko\u013eko chceme ma\u0165 v jedle kal\u00f3ri\u00ed a jednotliv\u00fdch makro\u017eiv\u00edn.<\/li>\n\n\n\n<li>Z\u00edskame tak z\u00e1kladn\u00e9 odpor\u00fa\u010danie, pod\u013ea ktor\u00e9ho sa m\u00f4\u017eeme za\u010da\u0165 riadi\u0165 a sledova\u0165, ako na\u0161e telo reaguje na zmeny. Ide\u00e1lne je sledova\u0165 telesn\u00fa hmotnos\u0165 a nieko\u013eko \u010fal\u0161\u00edch telesn\u00fdch parametrov, ako je obvod p\u00e1sa, brucha, bokov alebo stehien.<\/li>\n\n\n\n<li>Pod\u013ea v\u00fdsledkov si m\u00f4\u017eeme upravi\u0165 hodnoty napr\u00edklad po mesiaci \u010di dlh\u0161om \u010dase.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete sledova\u0165 svoj pr\u00edjem energie a makro\u017eiv\u00edn detailnej\u0161ie, potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie, a dosiahnu\u0165 tak svoje ciele<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Za ak\u00fd dlh\u00fd \u010das schudnete kilogram tuku?&nbsp;<\/h4>\n\n\n\n<p><strong>Na schudnutie 1 kg tuku treba sp\u00e1li\u0165 7700 kcal. <\/strong>Na za\u010diatok sa na z\u00e1klade zmien v jed\u00e1lni\u010dku dostaneme do ka\u017edodenn\u00e9ho kalorick\u00e9ho deficitu 500 kcal. Aj ke\u010f sa to na prv\u00fd poh\u013ead m\u00f4\u017ee zda\u0165 ako obrovsk\u00e9 \u010d\u00edslo, nie je to tak. S t\u00fdmto deficitom sa n\u00e1m toti\u017e m\u00f4\u017ee podari\u0165 sp\u00e1li\u0165 kilo tuku u\u017e za 15 dn\u00ed. Za mesiac sa tak m\u00f4\u017eeme rozl\u00fa\u010di\u0165 s 2 kg tuku, \u010do je ide\u00e1lne tempo chudnutia. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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\/04\/IMG_8248-1124x749.jpg\" alt=\"Ako vyrysova\u0165 brucho?\" class=\"wp-image-353117\" style=\"width:843px;height:562px\" title=\"Ako vyrysova\u0165 brucho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Pl\u00e1nujte jedlo vopred a krabi\u010dkujte&nbsp;<\/h3>\n\n\n\n<p>Kvalitn\u00e1 pr\u00edprava je polovica \u00faspechu, a to aj pri zmene jed\u00e1lni\u010dka. Ke\u010f u\u017e m\u00e1me napl\u00e1novan\u00e9, \u010do budeme v priebehu d\u0148a jes\u0165, nak\u00fapime v\u0161etko potrebn\u00e9 a m\u00f4\u017eeme sa pusti\u0165 do varenia. <strong>Nie je nutn\u00e9 ma\u0165 pripraven\u00e9 v\u0161etky chody na nieko\u013eko dn\u00ed dopredu.<\/strong> Bohato posta\u010d\u00ed prichysta\u0165 m\u00e4so, pr\u00edlohy a \u010fal\u0161ie jedl\u00e1, na ktor\u00fdch pr\u00edpravu potrebujeme viac \u010dasu. Na to si m\u00f4\u017eeme vyhradi\u0165 napr\u00edklad 1 \u2013 2 hodiny cez v\u00edkend. N\u00e1sledne si priprav\u00edme jednotliv\u00e9 porcie do krabi\u010diek a v priebehu pracovn\u00e9ho alebo \u0161kolsk\u00e9ho t\u00fd\u017ed\u0148a prid\u00e1me \u010derstv\u00fa zeleninu, ovocie alebo jedlo dolad\u00edme in\u00fdm sp\u00f4sobom. Ke\u010f porcie d\u00f4jdu, sta\u010d\u00ed si zase jeden de\u0148 v t\u00fd\u017edni n\u00e1js\u0165 \u010das na pr\u00edpravu v\u00e4\u010d\u0161ieho mno\u017estva jedla a postup jednoducho opakova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S prichystan\u00fdmi krabi\u010dkami sa potom vyhneme improviz\u00e1cii a vl\u010diemu hladu<\/strong>, z\u00e1sluhou ktor\u00e9ho by sme mohli \u013eahko pod\u013eahn\u00fa\u0165 sladkostiam alebo l\u00e1kav\u00fdm jedl\u00e1m z r\u00fdchleho ob\u010derstvenia. Takisto je dobr\u00fd n\u00e1pad ma\u0165 poruke zdrav\u00fa desiatu vo forme \u010derstv\u00e9ho ovocia, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nutty-mix-s-jahodami-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zmesi orechov a su\u0161en\u00e9ho ovocia<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00fdch ty\u010diniek<\/a>. <strong>Tieto potraviny n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zahna\u0165 hlad a chu\u0165 na sladk\u00e9.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednoducho tak m\u00f4\u017eeme pred\u00eds\u0165 zjedeniu celej \u010dokol\u00e1dy alebo bal\u00ed\u010dku \u010dipsov, \u010do by mohlo znamena\u0165 presiahnutie denn\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed a rozl\u00fa\u010denie sa s kalorick\u00fdm deficitom. Ale aj v pr\u00edpade vhodnej\u0161\u00edch snackov by sme si mali str\u00e1\u017ei\u0165 ich mno\u017estvo a v\u0161etko poctivo zapo\u010d\u00edta\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako na efekt\u00edvnu a \u010dasovo \u00fasporn\u00fa pr\u00edpravu jedla do krabi\u010diek, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal<\/strong><\/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=\"726\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg\" alt=\"Six-pack a jed\u00e1lni\u010dek\" class=\"wp-image-352997\" style=\"width:843px;height:545px\" title=\"Six-pack a jed\u00e1lni\u010dek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1536x992.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-2048x1322.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Pridajte bielkoviny a vl\u00e1kninu do jed\u00e1lni\u010dka<\/h3>\n\n\n\n<p>V kalorickom deficite je \u00faplne prirodzen\u00e9, \u017ee m\u00e1me \u010dastej\u0161ie hlad, a preto h\u013ead\u00e1me sp\u00f4soby, ako sa poriadne najes\u0165 a z\u00e1rove\u0148 nepresiahnu\u0165 kal\u00f3rie. Na\u0161\u0165astie<strong> existuj\u00fa potraviny, ktor\u00e9 maj\u00fa vysok\u00fa s\u00fdtiacu schopnos\u0165<\/strong>. Medzi ne patria jedl\u00e1 s vysok\u00fdm obsahom bielkov\u00edn, ako m\u00e4so, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mlie\u010dne v\u00fdrobky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vajcia<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fd <\/a>alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">veg\u00e1nsky<\/a> prote\u00edn. Je preto d\u00f4le\u017eit\u00e9 ma\u0165 bielkoviny v ka\u017edom pokrme a skombinova\u0165 ich so zdrojmi sacharidov a tukov. S t\u00fdmto rozlo\u017een\u00edm v\u00e1m hravo pom\u00f4\u017ee u\u017e spom\u00ednan\u00fd zdrav\u00fd tanier.<strong> Pri chudnut\u00ed sa v\u0161eobecne odpor\u00fa\u010da jes\u0165 pribli\u017ene 1,2 \u2013 2 g bielkov\u00edn na kilogram telesnej hmotnosti <\/strong>v z\u00e1vislosti od pohybovej aktivity. <span class=\"tadv-color\" 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>Spolu s bielkovinami n\u00e1m s pocitom s\u00fdtosti m\u00f4\u017ee pom\u00f4c\u0165 aj vl\u00e1knina. T\u00fa prirodzene n\u00e1jdeme v \u010derstvom a su\u0161enom ovoc\u00ed, zelenine, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukovin\u00e1ch<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mix-prirodnych-orechov-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechoch<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00fdch vlo\u010dk\u00e1ch, <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoe<\/a> a \u010fal\u0161\u00edch obilnin\u00e1ch alebo v celozrnnom pe\u010dive. Jej pr\u00edjem zv\u00fd\u0161ime takisto v\u010faka <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psylliu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dnej vl\u00e1knine<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00e9mu doplnku<\/a> vo forme pr\u00e1\u0161ku, ktor\u00fd m\u00f4\u017eeme prida\u0165 do jogurtov \u010di n\u00e1pojov. Vl\u00e1knina na seba toti\u017e via\u017ee vodu pri priechode tr\u00e1viacim traktom a v\u010faka tomu prech\u00e1dza \u017eal\u00fadkom pomal\u0161ie, \u010d\u00edm <strong>zabezpe\u010d\u00ed v\u00e4\u010d\u0161\u00ed pocit s\u00fdtosti<\/strong>. Odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem vl\u00e1kniny sa pohybuje v rozmedz\u00ed 25 \u2013 30 g. <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>O v\u00fdhod\u00e1ch psyllia a \u010fal\u0161\u00edch druhoch vl\u00e1kniny sa dozviete viac v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Psyllium &#8211; prospe\u0161n\u00e1 vl\u00e1knina nielen pre spr\u00e1vne tr\u00e1venie<\/strong><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg\" alt=\"Jed\u00e1lni\u010dek na six-pack\" class=\"wp-image-353025\" style=\"width:843px;height:563px\" title=\"Jed\u00e1lni\u010dek na six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u0160etrite kal\u00f3rie a rozumne vyu\u017eite n\u00edzkokalorick\u00e9 potraviny<\/h3>\n\n\n\n<p>\u010eal\u0161\u00edm sp\u00f4sobom, ako si u\u013eah\u010di\u0165 di\u00e9tu, je vyu\u017e\u00edvanie n\u00edzkokalorick\u00fdch potrav\u00edn a r\u00f4znych alternat\u00edv s ni\u017e\u0161\u00edm obsahom cukru a tuku. Napr\u00edklad zeleninu nemus\u00edme vyu\u017e\u00edva\u0165 len na \u0161al\u00e1ty, ale niektor\u00e9 jej druhy sa hodia aj ako n\u00edzkokalorick\u00e1 n\u00e1hrada klasick\u00fdch sacharidov\u00fdch pr\u00edloh. V\u010faka tomu <strong>zn\u00ed\u017eime energetick\u00fa hodnotu cel\u00e9ho jedla, zv\u00fd\u0161ime jeho objem a taktie\u017e mno\u017estvo vl\u00e1kniny<\/strong>. Jedlo n\u00e1s takto zas\u00fdti na dlh\u0161\u00ed \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako zn\u00ed\u017ei\u0165 energetick\u00fa hodnotu jedla pomocou n\u00edzkokalorick\u00fdch alternat\u00edv?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cuketu<\/strong>, nastr\u00fahan\u00fa na tenk\u00e9 rezance, alebo upe\u010den\u00fa <strong>\u0161pagetov\u00fa tekvicu<\/strong> m\u00f4\u017eeme pou\u017ei\u0165 namiesto klasick\u00fdch \u0161pagiet.<\/li>\n\n\n\n<li>Najemno nastr\u00fahan\u00fd karfiol sa zase hod\u00ed ako n\u00e1hrada ry\u017ee \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskusu<\/a>.<\/li>\n\n\n\n<li><strong>\u0160ampi\u0148\u00f3ny portobello<\/strong> s\u00fa ide\u00e1lne ako n\u00edzkokalorick\u00e1 alternat\u00edva za klasick\u00fa burgerov\u00fa bulku.<\/li>\n\n\n\n<li><strong>Nastr\u00fahan\u00e1 cuketa<\/strong> je vhodn\u00e1 aj pre zv\u00fd\u0161enie objemu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-rychla-potreningova-ovsena-kasa-s-poriadnou-davkou-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">obilninovej ka\u0161e<\/a>.<\/li>\n\n\n\n<li><strong>Na kolieska nakr\u00e1jan\u00fd bakla\u017e\u00e1n<\/strong> m\u00f4\u017eeme pou\u017ei\u0165 ako z\u00e1klad na mini pizze.<\/li>\n\n\n\n<li><strong>Zeler, \u010derven\u00fa repu alebo mrkvu<\/strong> m\u00f4\u017eeme pou\u017ei\u0165 namiesto zemiakov a upiec\u0165 z nich zeleninov\u00e9 hranolky.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cestoviny<\/strong><\/a><strong> a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ry\u017eu<\/strong><\/a> m\u00f4\u017eete nahradi\u0165 ich alternat\u00edvami z konjakovej m\u00faky, ktor\u00e9 maj\u00fa v 100 g len 7 kcal. V porovnan\u00ed s be\u017en\u00fdmi variantmi tak u\u0161etr\u00edte aj nieko\u013eko stoviek kal\u00f3ri\u00ed.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kal\u00f3rie m\u00f4\u017eeme u\u0161etri\u0165 aj na dochucovadl\u00e1ch a olejoch, ktor\u00e9 pou\u017e\u00edvame pri varen\u00ed \u010di pe\u010den\u00ed. Pomocou jednoduch\u00fdch tipov <strong>zn\u00ed\u017eite mno\u017estvo tuku, cukru a kal\u00f3ri\u00ed v jedle<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako u\u0161etri\u0165 kal\u00f3rie pri varen\u00ed a pe\u010den\u00ed?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Be\u017en\u00fd cukor m\u00f4\u017eeme nahradi\u0165 sladidlami<\/strong>, ktor\u00e9 s\u00fa \u00faplne bez kal\u00f3ri\u00ed alebo ich obsahuj\u00fa podstatne menej.<\/li>\n\n\n\n<li><strong>Vhodn\u00fd je napr\u00edklad bezkalorick\u00fd <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>erythritol<\/strong><\/a><strong> alebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>xylitol<\/strong><\/a>, ktor\u00fd m\u00e1 asi o 40 % menej kal\u00f3ri\u00ed v porovnan\u00ed s be\u017en\u00fdm cukrom. \u010ealej je vhodn\u00fd aj \u010dakankov\u00fd sirup, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/flavour-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00e1\u0161kov\u00e9 sladidl\u00e1<\/a> s pr\u00edchu\u0165ou alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvapky<\/a> na dochutenie.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-coconut-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Olej v spreji<\/strong><\/a> sa hod\u00ed na potretie formy na pe\u010denie alebo na restovanie zeleniny \u010di m\u00e4sa. V\u010faka tejto forme aplik\u00e1cie si \u013eah\u0161ie ustr\u00e1\u017eime, ko\u013eko oleja pou\u017eijeme.<\/li>\n\n\n\n<li>Vysokokalorick\u00e9 om\u00e1\u010dky nahrad\u00ed napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kecup-sladeny-steviou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u010dup<\/a> sladen\u00fd st\u00e9viou alebo \u0161al\u00e1tov\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-caesar-dressing-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dresing<\/a>, ktor\u00fd v jednej d\u00e1vke obsahuje len 0,9 kcal. Z ka\u017ed\u00e9ho \u0161al\u00e1tu preto vyk\u00fazli lahodn\u00fd pokrm bez zbyto\u010dn\u00fdch kal\u00f3ri\u00ed.<\/li>\n\n\n\n<li>Na dochutenie sladk\u00fdch dobr\u00f4t m\u00f4\u017eeme pou\u017ei\u0165 ZERO sirup s pr\u00edchu\u0165ou <a href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dy alebo slan\u00e9ho karamelu<\/a>, ktor\u00fd m\u00e1 v jednej porcii dokonca 0 kcal.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie potraviny, ktor\u00e9 v\u00e1m pom\u00f4\u017eu u\u0161etri\u0165 kal\u00f3rie, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-alternativy-priloh-cukru-a-omacok-vdaka-ktorym-jednoduchsie-schudnete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Najlep\u0161ie alternat\u00edvy pr\u00edloh, cukru a om\u00e1\u010dok, v\u010faka ktor\u00fdm schudnete jednoduch\u0161ie<\/strong><\/a>.<\/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=\"44254,8350,28792,7185,53725,3738,1562,46435,44248,29956,64225,58828,46033,29117\" ><\/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<h3 class=\"wp-block-heading\">5. Urobte si n\u00e1kupn\u00fd zoznam a do obchodu necho\u010fte hladn\u00ed<\/h3>\n\n\n\n<p>Ak nedok\u00e1\u017eeme odola\u0165 su\u0161ienkam, zmrzline alebo napr\u00edklad majon\u00e9zov\u00e9mu \u0161al\u00e1tu, bude bezpe\u010dnej\u0161ie, ke\u010f budeme tieto potraviny kupova\u0165 domov \u010do najmenej, ide\u00e1lne v\u00f4bec. S\u00fa toti\u017e pln\u00e9 cukru, tuku a kal\u00f3ri\u00ed, ktor\u00e9 ve\u013emi neu\u013eah\u010dia na\u0161u cestu k six-packu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00f4r naopak. Napr\u00edklad jeden t\u00e9glik (460 ml) smotanovej zmrzliny obsahuje pribli\u017ene 1200 kcal, \u010do je viac ako dvojn\u00e1sobok kalorickej hodnoty be\u017en\u00e9ho obeda. V tomto smere bude bezpe\u010dnej\u0161ie dr\u017ea\u0165 sa pravidla, <strong>\u010do doma nem\u00e1me, to ani nezjeme<\/strong>, a vytvor\u00edme si tak priaznivej\u0161ie prostredie na plnenie na\u0161ich cie\u013eov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa vyberieme do obchodu, lep\u0161ie je ma\u0165 poruke n\u00e1kupn\u00fd zoznam a riadi\u0165 sa n\u00edm. Takisto bude istej\u0161ie vybra\u0165 sa do obchodu pr\u00edjemne najeden\u00ed. Nebudeme ma\u0165 preto siln\u00fa potrebu nakupova\u0165 sladkosti a in\u00e9 pochutiny, ktor\u00e9 by sa n\u00e1m v slabej chv\u00ed\u013eke mohli zda\u0165 ako najlep\u0161\u00ed sp\u00f4sob zahnania chute. V\u010faka tomu si domov privezieme len potraviny, ktor\u00e9 naozaj potrebujeme na pr\u00edpravu napl\u00e1novan\u00fdch jed\u00e1l. To v\u0161ak neznamen\u00e1, \u017ee sladkosti s\u00fa pre n\u00e1s nav\u017edy zak\u00e1zan\u00e9. <strong>K\u013e\u00fa\u010d je v tom, \u017ee sa budeme dr\u017ea\u0165 dlhodob\u00e9ho pl\u00e1nu a nenech\u00e1me sa \u00faplne vyko\u013eaji\u0165 mal\u00fdm vybo\u010den\u00edm z cesty.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie praktick\u00e9 rady na n\u00e1kup potrav\u00edn, v na\u0161om \u010dl\u00e1nku n\u00e1jdete<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-spravne-vyberat-a-nakupovat-potraviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> 7 tipov, ako spr\u00e1vne vybera\u0165 a nakupova\u0165 potraviny<\/strong><\/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\/04\/iStock-1194709125-1124x749.jpg\" alt=\"Ako nakupova\u0165 zdravo?\" class=\"wp-image-353132\" style=\"width:843px;height:562px\" title=\"Ako nakupova\u0165 zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_na_vyrysovane_brucho_pomocou_treningu\"><\/span>Ako na vyrysovan\u00e9 brucho pomocou tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vytvorte si jasn\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/h3>\n\n\n\n<p>Dobre vytvoren\u00fd tr\u00e9ningov\u00fd pl\u00e1n je \u010fal\u0161\u00edm dielom sklada\u010dky na dosiahnutie vysekan\u00e9ho brucha. <strong>Jeho z\u00e1klady stoja na komplexnom silovom tr\u00e9ningu.<\/strong> Ten je toti\u017e d\u00f4le\u017eit\u00fd pre rovnomern\u00fd svalov\u00fd rozvoj cel\u00e9ho tela a jeho celkov\u00e9 spevnenie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri v\u00e4\u010d\u0161ine silov\u00fdch cvikov navy\u0161e aktivujeme stred tela, ktor\u00e9ho hlavnou \u010das\u0165ou s\u00fa pr\u00e1ve bru\u0161n\u00e9 svaly. M\u00f4\u017eeme to pozorova\u0165 hlavne pri drepoch alebo m\u0155tvych \u0165ahoch, ke\u010f pomocou akt\u00edvneho stredu tela dr\u017e\u00edme stabiln\u00fd chrb\u00e1t a nap\u00e4tie v bru\u0161nej dutine, \u010do je d\u00f4le\u017eit\u00e9 pre spr\u00e1vnu techniku cviku. V\u00fdhodou silov\u00e9ho tr\u00e9ningu je aj fakt, \u017ee <strong>poriadne zr\u00fdchli metabolizmus<\/strong>. Po jeho skon\u010den\u00ed m\u00f4\u017eeme spa\u013eova\u0165 viac kal\u00f3ri\u00ed akosi zadarmo a\u017e 48 hod\u00edn. <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<h4 class=\"wp-block-heading\">Ako si napl\u00e1nova\u0165 tr\u00e9ningy?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V r\u00e1mci t\u00fd\u017ed\u0148a si m\u00f4\u017eeme napl\u00e1nova\u0165 2 \u2013 3 tr\u00e9ningy cel\u00e9ho tela so zaraden\u00edm komplexn\u00fdch alebo viack\u013abov\u00fdch cvikov (drep, m\u0155tvy \u0165ah, bench press). Aspo\u0148 2-kr\u00e1t by sme do nich mali zakomponova\u0165 cviky na brucho.<\/li>\n\n\n\n<li>Tr\u00e9ningy si m\u00f4\u017eeme rozdeli\u0165 aj na <strong>spodn\u00e9 <\/strong>(zadok, nohy) a <strong>horn\u00e9 <\/strong>(ramen\u00e1, ruky, chrb\u00e1t, brucho) <strong>\u010dasti tela<\/strong>. Z nich by sme mali ka\u017ed\u00fa precvi\u010di\u0165 ide\u00e1lne 2-kr\u00e1t t\u00fd\u017edenne. Tak sa dostaneme na 4 tr\u00e9ningov\u00e9 jednotky.<\/li>\n\n\n\n<li>V na\u0161om pr\u00edpade, ke\u010f sa zameriavame na posilnenie bru\u0161n\u00fdch svalov, m\u00f4\u017eeme <strong>prida\u0165 e\u0161te 1 \u2013 2 tr\u00e9ningy na brucho<\/strong>, ktor\u00e9 zvl\u00e1dneme aj doma. Brucho teda precvi\u010d\u00edme celkovo 3 a\u017e 4-kr\u00e1t t\u00fd\u017edenne.<\/li>\n\n\n\n<li>Vopred si napl\u00e1nujeme, ktor\u00e9 cviky zarad\u00edme na v\u0161etky partie a takisto si zap\u00ed\u0161eme ve\u013ekos\u0165 z\u00e1\u0165a\u017ee a po\u010dty opakovan\u00ed aj s\u00e9ri\u00ed. To v\u0161etko m\u00f4\u017eeme potom prisp\u00f4sobi\u0165 aktu\u00e1lnym podmienkam.&nbsp;<\/li>\n\n\n\n<li>Aby sme sa vyhli stagn\u00e1cii, tr\u00e9ningov\u00fd pl\u00e1n \u010das od \u010dasu (napr\u00edklad raz mesa\u010dne) uprav\u00edme a pri cvikoch <strong>zv\u00fd\u0161ime z\u00e1\u0165a\u017e alebo po\u010det opakovan\u00ed<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9\u201310]<\/span><\/li>\n<\/ul>\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\/04\/TC301345-1124x749.jpg\" alt=\"Ako si napl\u00e1nova\u0165 tr\u00e9ning na six-pack?\" class=\"wp-image-353053\" style=\"width:843px;height:562px\" title=\"Ako si napl\u00e1nova\u0165 tr\u00e9ning na six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Pridajte kardio<\/h3>\n\n\n\n<p>Na spa\u013eovanie kal\u00f3ri\u00ed je kardio e\u0161te efekt\u00edvnej\u0161ie ako silov\u00fd tr\u00e9ning. Nemalo by preto ch\u00fdba\u0165 ani v na\u0161om pl\u00e1ne. Vysn\u00edvan\u00fd six-pack<strong> si tak m\u00f4\u017eeme \u010diasto\u010dne vybeha\u0165, odjazdi\u0165 na bicykli alebo napr\u00edklad vytancova\u0165<\/strong>. Z\u00e1le\u017e\u00ed \u010disto na n\u00e1s, ktor\u00fd typ aer\u00f3bnej aktivity si zvol\u00edme. V na\u0161om tr\u00e9ningovom pl\u00e1ne ju potom m\u00f4\u017eeme prida\u0165 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne v dni, ke\u010f necvi\u010d\u00edme. Ak n\u00e1m v\u0161ak \u010dasov\u00e9 mo\u017enosti dovolia, nie je probl\u00e9m zvl\u00e1dnu\u0165 silov\u00fd tr\u00e9ning a \u013eahk\u00e9 kardio v jeden de\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ko\u013eko kcal sp\u00e1li priemern\u00e1 65 kg \u017eena a priemern\u00fd 80 kg mu\u017e za hodinu kardia? [11]<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Aktivita<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 65 kg \u017eeny za hodinu<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00fddaj 80 kg mu\u017ea za hodinu<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u00fdchla ch\u00f4dza po rovine s priemernou r\u00fdchlos\u0165ou 5,6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pl\u00e1vanie vo\u013en\u00fdm sp\u00f4sobom miernou a\u017e strednou intenzitou<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jazda na inline kor\u010duliach<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cyklistika v priemernom tempe<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beh s priemernou r\u00fdchlos\u0165ou 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite \u010fal\u0161\u00edmi aer\u00f3bnymi aktivitami a za ak\u00fd dlh\u00fd \u010das sa pomocou nich zbav\u00edte 1 kg tuku, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-kilogram-tuku-a-kolko-energie-sa-v-nom-vlastne-ukryva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako schudn\u00fa\u0165 kilogram tuku a ko\u013eko energie sa v \u0148om ukr\u00fdva?<\/strong><\/a><\/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\">3. Vysk\u00fa\u0161ajte HIIT<\/h3>\n\n\n\n<p>High Intensity Interval Training (vysokointervalov\u00fd tr\u00e9ning), ktor\u00fd je zn\u00e1my pod skratkou HIIT, je \u010fal\u0161ia mo\u017enos\u0165, ako si spestri\u0165 tr\u00e9ning brucha, kardio alebo napr\u00edklad kruhov\u00fd tr\u00e9ning. <strong>Striedaj\u00fa sa v \u0148om kr\u00e1tke intervaly vysokointenz\u00edvneho cvi\u010denia s pauzou. <\/strong>Najv\u00e4\u010d\u0161ou v\u00fdhodou HIIT je, \u017ee ho stihneme odcvi\u010di\u0165 do 30 min\u00fat a poriadne si zamak\u00e1me. V\u010faka vysokej intenzite aj za tak kr\u00e1tky \u010das sp\u00e1lime ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed. Ide\u00e1lne sa HIIT hod\u00ed v dni, ke\u010f nest\u00edhame klasick\u00e9 kardio alebo m\u00e1me m\u00e1lo \u010dasu a potrebujeme si odcvi\u010di\u0165 napr\u00edklad tr\u00e9ning s vlastnou v\u00e1hou. Kr\u00e1tky HIIT si \u010falej m\u00f4\u017eeme prida\u0165 na koniec silov\u00e9ho tr\u00e9ningu, v\u010faka \u010domu podpor\u00edme spa\u013eovanie kal\u00f3ri\u00ed. <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<h4 class=\"wp-block-heading\">Ako si napl\u00e1nova\u0165 HIIT?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Najprv si zvol\u00edme cviky<\/strong>, ktor\u00e9 do\u0148 chceme zaradi\u0165. M\u00f4\u017eeme si ich vybra\u0165 pokojne 5 \u2013 10. Z\u00e1le\u017e\u00ed na na\u0161ej fyzickej zdatnosti a \u010dasov\u00fdch mo\u017enostiach.<\/li>\n\n\n\n<li>Naj\u010dastej\u0161ie sa HIIT sklad\u00e1 z kombin\u00e1cie kardio cvikov, ako s\u00fa angli\u010d\u00e1ky alebo beh na mieste, a viac silov\u00fdch prvkov typu drep s v\u00fdskokom alebo plank.&nbsp;<\/li>\n\n\n\n<li>Potom si ur\u010d\u00edme \u010das cvi\u010denia a odpo\u010dinku pod\u013ea na\u0161ej kond\u00edcie. Interval cvi\u010denia typicky trv\u00e1 od 15 \u2013 60 sek\u00fand a pauza dvoj- a\u017e trojn\u00e1sobok.&nbsp;<\/li>\n\n\n\n<li>Je potrebn\u00e9 zoh\u013eadni\u0165 to, \u017ee \u010d\u00edm viac \u00fasilia vlo\u017e\u00edme do cvi\u010denia, t\u00fdm potrebujeme viac \u010dasu na zotavenie a obnovenie energie vo svaloch.&nbsp;<\/li>\n\n\n\n<li>N\u00e1sledne si napl\u00e1nujeme po\u010det s\u00e9ri\u00ed (3 \u2013 5), medzi ktor\u00fdmi si m\u00f4\u017eeme da\u0165 dlh\u0161iu pauzu v trvan\u00ed 1 \u2013 2 min\u00fat.&nbsp;<\/li>\n\n\n\n<li>Tento tr\u00e9ning so v\u0161etk\u00fdmi \u010dasov\u00fdmi \u00fadajmi si m\u00f4\u017eeme nastavi\u0165 aj v mobilnej aplik\u00e1cii, ako je <a class=\"ek-link\" href=\"https:\/\/www.intervaltimer.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Seconds<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/exercisetimer.net\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Exercise Timer<\/a>.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">       <\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg\" alt=\"Ako tr\u00e9nova\u0165 brucho?\" class=\"wp-image-353067\" style=\"width:843px;height:561px\" title=\"Ako tr\u00e9nova\u0165 brucho?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1536x1022.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-2048x1362.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Zamerajte sa na tr\u00e9ning brucha<\/h3>\n\n\n\n<p>V tr\u00e9ningovom pl\u00e1ne u\u017e m\u00e1me 2 tr\u00e9ningy brucha v r\u00e1mci silov\u00e9ho cvi\u010denia. K tomu prid\u00e1me e\u0161te 1 \u2013 2, ktor\u00e9 zvl\u00e1dneme odcvi\u010di\u0165 aj doma. A pokia\u013e n\u00e1s \u010dak\u00e1 napr\u00edklad pr\u00e1ca v lese, r\u00fabanie dreva alebo in\u00e1 n\u00e1ro\u010dn\u00e1 aktivita, m\u00f4\u017eeme si pripo\u010d\u00edta\u0165 tr\u00e9ning brucha navy\u0161e, preto\u017ee aj pri manu\u00e1lnej pr\u00e1ci efekt\u00edvne posil\u0148ujeme bru\u0161n\u00e9 svaly.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do jednotliv\u00fdch tr\u00e9ningov si m\u00f4\u017eeme rozlo\u017ei\u0165 v\u0161etky partie bru\u0161n\u00fdch svalov, aby sme t\u00fato \u010das\u0165 tela precvi\u010dili zo v\u0161etk\u00fdch str\u00e1n.<strong> Nemali by n\u00e1m v nich ch\u00fdba\u0165 cviky na priamy sval bru\u0161n\u00fd \u010di \u0161ikm\u00e9 a spodn\u00e9 bru\u0161n\u00e9 svaly a stred tela alebo core.<\/strong> Vysn\u00edvan\u00fd six-pack je s\u00edce tvoren\u00fd priamym bru\u0161n\u00fdm svalom, no tie \u0161ikm\u00e9 zase pom\u00e1haj\u00fa tvarova\u0165 \u0161t\u00edhly p\u00e1s a spolu funguj\u00fa ako tak\u00fd prirodzen\u00fd korzet. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cviky na spodn\u00e9 brucho<\/a> s\u00fa zase \u00fa\u010dinn\u00e9 na spevnenie tejto problematickej partie a posilnen\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/17-najefektivnejsich-cvikov-pre-silny-stred-tela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stredu tela<\/a> podpor\u00edme spr\u00e1vne dr\u017eanie tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani pri tr\u00e9ningu bru\u0161n\u00fdch svalov by sme nemali zab\u00fada\u0165 na to, \u017ee sa svaly \u010dasom adaptuj\u00fa na z\u00e1\u0165a\u017e. Je preto d\u00f4le\u017eit\u00e9 postupne zvy\u0161ova\u0165 po\u010det opakovan\u00ed aj n\u00e1ro\u010dnos\u0165 s vyu\u017eit\u00edm cvi\u010debn\u00fdch pom\u00f4cok. Niektor\u00e9 cviky si m\u00f4\u017eete s\u0165a\u017ei\u0165 napr\u00edklad pripnut\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1\u0165a\u017ee na \u010dlenky<\/a>, vyu\u017eit\u00edm <a href=\"https:\/\/gymbeam.sk\/balancna-podlozka-half-ball-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">balan\u010dnej podlo\u017eky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitlopty<\/a> alebo si tr\u00e9ning odcvi\u010di\u0165 so <a aria-label=\"z\u00e1t\u011b\u017eovou vestou. (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-active-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1\u0165a\u017eovou vestou<\/a>. Cviky na brucho m\u00f4\u017eeme vykon\u00e1va\u0165 aj na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/a> alebo s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/posilnovacie-koliesko-ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posil\u0148ovac\u00edm kolieskom<\/a>.<\/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\">\n<li><div>H\u013ead\u00e1te in\u0161pir\u00e1ciu na tr\u00e9ning brucha? N\u00e1jdete ju v \u010dl\u00e1nku&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/&amp;source=gmail&amp;ust=1651298313241000&amp;usg=AOvVaw3IgkMe7sEc2-p3BT5JuFKD\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou<\/strong><\/a>.<\/div><\/li>\n\n\n\n<li>Ak si chcete zacvi\u010di\u0165 na brucho s ve\u013ekou loptou, vhodn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku&nbsp;<strong><a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/&amp;source=gmail&amp;ust=1651298313241000&amp;usg=AOvVaw1OeQF-WNyMQ7lHg3G5b5pW\" href=\"https:\/\/gymbeam.sk\/blog\/10-ucinnych-cvikov-na-brucho-a-zadok-s-fitloptou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">10 \u00fa\u010dinn\u00fdch cvikov na brucho a na zadok s fitloptou<\/a><\/strong>.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee m\u00e1te m\u00e1lo \u010dasu, vysk\u00fa\u0161ajte n\u00e1\u0161 <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/domaci-6-minutovy-trening-s-ucinnymi-cvikmi-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dom\u00e1ci 6-min\u00fatov\u00fd tr\u00e9ning s \u00fa\u010dinn\u00fdmi cvikmi na brucho<\/a><\/strong>.<\/li>\n\n\n\n<li>Stred tela posiln\u00edte takisto pomocou cvikov, ktor\u00e9 n\u00e1jdete v \u010dl\u00e1nku <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Posilnite stred tela pomocou kruhov\u00e9ho tr\u00e9ningu brucha<\/a><\/strong>.<\/li>\n<\/ul>\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\/04\/IMG_3857-1124x749.jpeg\" alt=\"Tr\u00e9ningov\u00fd pl\u00e1n na brucho\" class=\"wp-image-353081\" style=\"width:843px;height:562px\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n na brucho\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Nezab\u00fadajte na regener\u00e1ciu&nbsp;<\/h3>\n\n\n\n<p>Ani bru\u0161n\u00e9 svaly by sme nemali cvi\u010di\u0165 od r\u00e1na do ve\u010dera s vidinou r\u00fdchlych v\u00fdsledkov. Namiesto nich sa toti\u017e m\u00f4\u017eeme do\u010dka\u0165 akur\u00e1t pretr\u00e9novania alebo zranenia, ktor\u00e9 n\u00e1s na \u010das vyrad\u00ed z hry. Takisto je to v pr\u00edpade in\u00fdch svalov\u00fdch skup\u00edn, <strong>aj tie bru\u0161n\u00e9 pre svoj rast potrebuj\u00fa dostato\u010dn\u00fd \u010das na regener\u00e1ciu<\/strong>. Ten sa pohybuje od 24 do 72 hod\u00edn v z\u00e1vislosti od n\u00e1ro\u010dnosti tr\u00e9ningu, \u010do by sme mali rovnako zoh\u013eadni\u0165 aj pri pl\u00e1novan\u00ed tr\u00e9ningov. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dni odpo\u010dinku sa m\u00f4\u017eeme pona\u0165ahova\u0165, pomas\u00edrova\u0165 svaly pomocou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u00e1\u017enej pi\u0161tole<\/a> alebo s vyu\u017eit\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-fitness-roller-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vroubkovan\u00e9ho v\u00e1lce. (opens in a new tab)\">vr\u00fabkovan\u00e9ho valca<\/a>. Skvelou vo\u013ebou je tie\u017e n\u00e1v\u0161teva <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sauny<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">otu\u017eovanie<\/a>. T\u00fdm v\u0161etk\u00fdm m\u00f4\u017eeme podpori\u0165 regenera\u010dn\u00e9 procesy. Ten najd\u00f4le\u017eitej\u0161\u00ed v tomto smere je v\u0161ak <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvalitn\u00fd sp\u00e1nok<\/a>, ktor\u00fd n\u00e1m pom\u00f4\u017ee z\u00e1rove\u0148 s chudnut\u00edm. Ka\u017ed\u00fa noc by sme mali spa\u0165 minim\u00e1lne 7 hod\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O r\u00f4znych technik\u00e1ch regener\u00e1cie sa dozviete viac v \u010dl\u00e1nku<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> <strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_dalej\"><\/span>\u010co \u010falej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vo v\u0161etk\u00fdch spom\u00ednan\u00fdch \u00faprav\u00e1ch v strave aj tr\u00e9ningu <strong>je d\u00f4le\u017eit\u00e9 by\u0165 konzistentn\u00ed<\/strong>. Nie je nutn\u00e9 stopercentne dodr\u017eiava\u0165 pl\u00e1n 24\/7 za ka\u017ed\u00fa cenu, ale sna\u017ei\u0165 sa o to aspo\u0148 z dlhodob\u00e9ho h\u013eadiska. Vyhneme sa tak neust\u00e1lym za\u010diatkom napr\u00edklad po tom, ako na cel\u00fd t\u00fd\u017ede\u0148 vypust\u00edme tr\u00e9ningy a str\u00e1vime ho doma na gau\u010di pri sledovan\u00ed filmov a seri\u00e1lov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Takisto by sme nemali zab\u00fada\u0165 mera\u0165 progres, preto\u017ee len tak budeme vedie\u0165, \u010di n\u00e1\u0161 pl\u00e1n funguje <\/strong>a nie je potrebn\u00e9 urobi\u0165 \u010fal\u0161ie zmeny v strave \u010di cvi\u010den\u00ed. V tomto oh\u013eade e\u0161te pred t\u00fdm, ako so v\u0161etk\u00fdm za\u010dneme, sa zv\u00e1\u017eime a takisto si odmeriame obvod p\u00e1sa aj bokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kontroln\u00e9 meranie na udr\u017eanie motiv\u00e1cie m\u00f4\u017eeme uskuto\u010dni\u0165 raz za 2 t\u00fd\u017edne. Je v\u0161ak d\u00f4le\u017eit\u00e9 to robi\u0165 za rovnak\u00fdch alebo aspo\u0148 podobn\u00fdch podmienok. To znamen\u00e1 mera\u0165 sa v rovnak\u00fd denn\u00fd \u010das, ide\u00e1lne r\u00e1no po hygiene a v spodnej bielizni. U \u017eien sa berie do \u00favahy aj prebiehaj\u00faca f\u00e1za men\u0161trua\u010dn\u00e9ho cyklu. Ten toti\u017e dok\u00e1\u017ee pekne zam\u00e1va\u0165 s hmotnos\u0165ou \u010di telesn\u00fdmi mierami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_six-packu\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o six-packu<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=\"Chce\u0161 vysekan\u00e9 brucho?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/ZjZ5QjjkxCw?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\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka dne\u0161n\u00e9mu \u010dl\u00e1nku u\u017e vieme, \u017ee dosiahnutie six-packu na bruchu s\u00edce nie je jednoduch\u00e9, ale z\u010faleka nie nemo\u017en\u00e9.<strong> Vedie k tomu cesta cez spr\u00e1vny jed\u00e1lni\u010dek a komplexn\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/strong>, ktor\u00fd si u\u017e dok\u00e1\u017eeme sami zostavi\u0165. Potom je d\u00f4le\u017eit\u00e9 neprehna\u0165 to hne\u010f na za\u010diatku s vidinou r\u00fdchlych v\u00fdsledkov a rovnomerne si rozlo\u017ei\u0165 sily na cel\u00fa tra\u0165. Je to beh na dlh\u00fa vzdialenos\u0165, no nie \u0161print, preto je potrebn\u00e9 vytrva\u0165 dostato\u010dne dlh\u00fd \u010das. Odmenou za na\u0161e sna\u017eenie nemus\u00ed by\u0165 len vyrysovan\u00e9 brucho, ale aj celkov\u00e1 premena postavy a lep\u0161ia fyzick\u00e1 kond\u00edcia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosom? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o n\u00e1vod na vyrysovanie brucha.&nbsp;<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Ako na six-pack? V \u010dl\u00e1nku n\u00e1jdete praktick\u00e9 tipy na zmeny v jed\u00e1lni\u010dku a tr\u00e9ningovom pl\u00e1ne, ktor\u00e9 v\u00e1m pom\u00f4\u017eu na ceste k vysn\u00edvan\u00e9mu vyrysovan\u00e9mu bruchu. <\/p>\n","protected":false},"author":129,"featured_media":352964,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6171,6046,6123,6062],"filter_section":[],"filter_attribute":[13035,13877,13034],"class_list":{"0":"post-354312","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-brucho","9":"tag-chudnutie","10":"tag-cvicenie","11":"tag-trening","12":"filter_attribute-jedalnicky","13":"filter_attribute-sport-a-cvicenie-pri-chudnuti","14":"filter_attribute-zaklady-chudnutia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Osved\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9ning pre vypracovan\u00e9 brucho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako na six-pack? \u010co je najd\u00f4le\u017eitej\u0161ie pri chudnut\u00ed brucha, ako upravi\u0165 stravu a tr\u00e9ningov\u00fd pl\u00e1n na vyrysovanie bru\u0161n\u00fdch svalov. 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