{"id":416808,"date":"2023-01-09T22:44:04","date_gmt":"2023-01-09T21:44:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=416808"},"modified":"2025-05-02T11:53:47","modified_gmt":"2025-05-02T09:53:47","slug":"ake-vahy-by-ste-mali-dvihat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/","title":{"rendered":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?"},"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\/ake-vahy-by-ste-mali-dvihat\/#Preco_vobec_riesit_vhodnu_treningovu_vahu\" title=\"Pre\u010do v\u00f4bec rie\u0161i\u0165 vhodn\u00fa tr\u00e9ningov\u00fa v\u00e1hu?\">Pre\u010do v\u00f4bec rie\u0161i\u0165 vhodn\u00fa tr\u00e9ningov\u00fa v\u00e1hu?<\/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\/ake-vahy-by-ste-mali-dvihat\/#Ako_zistit_vhodnu_zataz\" title=\"Ako zisti\u0165 vhodn\u00fa z\u00e1\u0165a\u017e?\">Ako zisti\u0165 vhodn\u00fa z\u00e1\u0165a\u017e?<\/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\/ake-vahy-by-ste-mali-dvihat\/#Aku_vahu_si_zvolit_podla_ciela\" title=\"Ak\u00fa v\u00e1hu si zvoli\u0165 pod\u013ea cie\u013ea?\">Ak\u00fa v\u00e1hu si zvoli\u0165 pod\u013ea cie\u013ea?<\/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\/ake-vahy-by-ste-mali-dvihat\/#Ake_mechanizmy_stoja_za_rastom_svalov\" title=\"Ak\u00e9 mechanizmy stoja za rastom svalov?\">Ak\u00e9 mechanizmy stoja za rastom svalov?<\/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\/ake-vahy-by-ste-mali-dvihat\/#Aku_zataz_si_zvolit_pri_chudnuti\" title=\"Ak\u00fa z\u00e1\u0165a\u017e si zvoli\u0165 pri chudnut\u00ed?\">Ak\u00fa z\u00e1\u0165a\u017e si zvoli\u0165 pri chudnut\u00ed?<\/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\/ake-vahy-by-ste-mali-dvihat\/#Ako_menit_zataz_pocas_treningu\" title=\"Ako meni\u0165 z\u00e1\u0165a\u017e po\u010das tr\u00e9ningu?\">Ako meni\u0165 z\u00e1\u0165a\u017e po\u010das tr\u00e9ningu?<\/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\/ake-vahy-by-ste-mali-dvihat\/#Ako_zistite_ze_treba_zvysit_vahu_na_cinke\" title=\"Ako zist\u00edte, \u017ee treba zv\u00fd\u0161i\u0165 v\u00e1hu na \u010dinke?\">Ako zist\u00edte, \u017ee treba zv\u00fd\u0161i\u0165 v\u00e1hu na \u010dinke?<\/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\/ake-vahy-by-ste-mali-dvihat\/#Periodizacia_treningu\" title=\"Periodiz\u00e1cia tr\u00e9ningu\">Periodiz\u00e1cia tr\u00e9ningu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>U\u017e nejak\u00fd ten piatok cvi\u010d\u00edte, no v\u00fdsledky st\u00e1le nikde? Mo\u017eno dv\u00edhate nespr\u00e1vne zvolen\u00fa v\u00e1hu na \u010dinke alebo tr\u00e9nujete pr\u00edli\u0161 dlho bezo zmeny a va\u0161e telo u\u017e prestalo reagova\u0165 na z\u00e1\u0165a\u017e. <strong>Spr\u00e1vne vybran\u00e1 hmotnos\u0165 je toti\u017e tak\u00fdm game changerom <\/strong>v ot\u00e1zke budovania sily, svalovej vytrvalosti \u010di rastu svalovej hmoty. V \u010dl\u00e1nku sa nau\u010d\u00edte spr\u00e1vne si nastavi\u0165 tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e, vyhn\u00fa\u0165 sa stagn\u00e1cii, a bli\u017e\u0161ie sa tak posun\u00fa\u0165 k stanoven\u00fdm cie\u013eom.<\/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=\"Preco_vobec_riesit_vhodnu_treningovu_vahu\"><\/span>Pre\u010do v\u00f4bec rie\u0161i\u0165 vhodn\u00fa tr\u00e9ningov\u00fa v\u00e1hu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1\u0165a\u017e, ktor\u00fa si pri cvi\u010den\u00ed zvol\u00edte, je jedna z premenn\u00fdch rozhoduj\u00facich o \u00faspechu \u010di ne\u00faspechu tr\u00e9ningov\u00e9ho programu. V prvom rade je teda d\u00f4le\u017eit\u00e9 vedie\u0165, \u010do chcete tr\u00e9ningom dosiahnu\u0165. Jedine pod\u013ea odpovede na t\u00fato zdanlivo jednoduch\u00fa ot\u00e1zku si m\u00f4\u017eete zvoli\u0165 vhodn\u00fd n\u00e1stroj v podobe spr\u00e1vne stanovenej z\u00e1\u0165a\u017ee.<strong> Pokia\u013e bude pr\u00edli\u0161 mal\u00e1 a odcvi\u010d\u00edte s \u0148ou n\u00edzky po\u010det opakovan\u00ed, svaly nedostan\u00fa dostato\u010dn\u00fd impulz na rast ani zosilnenie. <\/strong>Nejak\u00e9 v\u00fdsledky ur\u010dite zaznamen\u00e1te, najm\u00e4 v za\u010diatkoch. Spr\u00e1vne z\u00e1va\u017eie v\u00e1s v\u0161ak m\u00f4\u017ee posun\u00fa\u0165 v hre so \u017eelezom e\u0161te \u010falej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee to naopak <strong>pre\u017eeniete so z\u00e1\u0165a\u017eou a budete tr\u00e9nova\u0165 napr\u00edklad len maxim\u00e1lky, zvy\u0161ujete riziko zranenia<\/strong>, pr\u00edli\u0161 za\u0165a\u017eujete nervov\u00fd syst\u00e9m, nehovoriac o korektnej technike. Budete s\u00edce prekon\u00e1va\u0165 ve\u013ek\u00fd odpor, ale t\u00fdm, \u017ee zvl\u00e1dnete len 1 opakovanie, sa zbyto\u010dne ochudob\u0148ujete o ide\u00e1lny koktejl v\u0161etk\u00fdch tr\u00e9ningov\u00fdch premenn\u00fdch na rast svalov a sily.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete svoj \u010das v posil\u0148ovni tr\u00e1vi\u0165 efekt\u00edvne, treba si zvoli\u0165 optim\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n so spr\u00e1vnou z\u00e1\u0165a\u017eou, ktor\u00fd re\u0161pektuje va\u0161e ciele.&nbsp;<\/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\">Mus\u00edte hne\u010f prem\u00fd\u0161\u013ea\u0165 nad ide\u00e1lnou z\u00e1\u0165a\u017eou, ke\u010f len za\u010d\u00ednate cvi\u010di\u0165?<\/h3>\n\n\n\n<p>Za\u010diato\u010dn\u00edci by sa v prv\u00fdch t\u00fd\u017ed\u0148och tr\u00e9ningu mali venova\u0165 hlavne<strong> u\u010deniu spr\u00e1vnej techniky z\u00e1kladn\u00fdch cvikov, ako je drep alebo k\u013euk<\/strong>. Ako z\u00e1\u0165a\u017e im na za\u010diatku sta\u010d\u00ed vlastn\u00e1 v\u00e1ha alebo \u013eahko nalo\u017een\u00e1 \u010dinka. Ke\u010f si techniku osvoja a s\u00fa u\u017e vo vykon\u00e1van\u00ed cvikov istej\u0161\u00ed, m\u00f4\u017eu prejs\u0165 na testovanie a vyberanie vhodnej z\u00e1\u0165a\u017ee.<\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg\" alt=\"S akou v\u00e1hou by mali cvi\u010di\u0165 za\u010diato\u010dn\u00edci?\" class=\"wp-image-415195\" style=\"width:843px;height:562px\" title=\"S akou v\u00e1hou by mali cvi\u010di\u0165 za\u010diato\u010dn\u00edci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-2048x1365.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_zistit_vhodnu_zataz\"><\/span>Ako zisti\u0165 vhodn\u00fa z\u00e1\u0165a\u017e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00f4sobov, ako zisti\u0165, ko\u013eko si nalo\u017ei\u0165 na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a> alebo ak\u00fa \u0165a\u017ek\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dku<\/a> si vybra\u0165, existuje nieko\u013eko. T\u00fdm najbe\u017enej\u0161\u00edm je u\u017e od zlatej \u00e9ry kulturistiky ur\u010denie <strong>1RM<\/strong> (one-repetition maximum) alebo 1 opakovanie s maxim\u00e1lnou v\u00e1hou. <strong>Ide o najvy\u0161\u0161iu hmotnos\u0165, ktor\u00fa zvl\u00e1dnete zdvihn\u00fa\u0165 1-kr\u00e1t s udr\u017ean\u00edm spr\u00e1vnej techniky. <\/strong>Na \u010fal\u0161ie opakovanie by v\u00e1m u\u017e nemala zv\u00fd\u0161i\u0165 sila ani energia. Od 1RM sa odv\u00edja pracovn\u00e1 hmotnos\u0165, s ktorou m\u00e1te cvi\u010di\u0165 na dosiahnutie tr\u00e9ningov\u00fdch cie\u013eov. Uv\u00e1dza sa v percent\u00e1ch z 1RM (napr\u00edklad 70 % 1RM). <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><strong>T\u00fato met\u00f3du vyu\u017e\u00edva v\u00e4\u010d\u0161ina tr\u00e9nerov na nastavenie tr\u00e9ningov\u00e9ho pl\u00e1nu pre svojich klientov a tie\u017e na kontrolu silov\u00e9ho zlep\u0161enia.<\/strong> Hlavne u pokro\u010dil\u00fdch \u0161portovcov sa maxim\u00e1lka testuje zvy\u010dajne pred tr\u00e9ningov\u00fdm cyklom a po jeho skon\u010den\u00ed.<\/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\">Ako zisti\u0165 1RM?<\/h3>\n\n\n\n<p>Ko\u013eko maxim\u00e1lne zdvihnete, m\u00f4\u017eete zisti\u0165 postupn\u00fdm <strong>zvy\u0161ovan\u00edm v\u00e1hy a s\u00fa\u010dasn\u00fdm zni\u017eovan\u00edm po\u010dtu opakovan\u00ed a\u017e na jedno<\/strong>. Druh\u00fdm sp\u00f4sobom je odhad 1RM z maxim\u00e1lky pre vy\u0161\u0161\u00ed po\u010det opakovan\u00ed.<\/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\">1. Testom maxim\u00e1lky 1RM<\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Na z\u00e1klade s\u00fa\u010dasn\u00fdch poznatkov sa naj\u010dastej\u0161ie odpor\u00fa\u010da t\u00e1to metodika zis\u0165ovania 1RM:&nbsp;<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pred samotn\u00fdm testom 1RM sa zahrejte a rozh\u00fdbte cel\u00e9 telo<\/li>\n\n\n\n<li>rozcvi\u010dte sa s hmotnos\u0165ou, s ktorou zvl\u00e1dnete 5 \u2013 10 opakovan\u00ed<\/li>\n\n\n\n<li>potom si dajte kr\u00e1tky odpo\u010dinok (1 min\u00fata)<\/li>\n\n\n\n<li>pridajte 5 \u2013 10 % v\u00e1hy pri cviku na horn\u00fa \u010das\u0165 tela alebo 10 \u2013 20 % v\u00e1hy na doln\u00fa a urobte 2 \u2013 3 opakovania <\/li>\n\n\n\n<li>nasleduj\u00fa 2 min\u00faty odpo\u010dinku<\/li>\n\n\n\n<li>zase pridajte z\u00e1\u0165a\u017e (v % rovnako ako vy\u0161\u0161ie) na 2 \u2013 3 opakovania <\/li>\n\n\n\n<li>odpo\u010di\u0148te si asi na 2 \u2013 4 min\u00faty<\/li>\n\n\n\n<li>op\u00e4\u0165 zv\u00fd\u0161te z\u00e1\u0165a\u017e, \u010d\u00edm by ste sa mali pribl\u00ed\u017ei\u0165 k pokusu o 1RM<\/li>\n\n\n\n<li>ak zvl\u00e1dnete t\u00fato hmotnos\u0165 a e\u0161te m\u00e1te nejak\u00e9 rezervy, odpo\u010di\u0148te si a pokra\u010dujte \u010fal\u0161\u00edm pokusom, dokia\u013e budete schopn\u00ed zdvihn\u00fa\u0165 v\u00e1hu s dobrou technikou <\/li>\n\n\n\n<li>1RM sa naj\u010dastej\u0161ie zist\u00ed po\u010das 3 \u2013 5 testovac\u00edch s\u00e9ri\u00ed <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>V praxi sa v\u0161ak zvy\u010dajne postupuje o nie\u010do jednoduch\u0161ie:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>najprv sa rozohrejte s vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed s \u013eah\u0161ou a\u017e stredne \u0165a\u017ekou v\u00e1hou<\/li>\n\n\n\n<li>potom zv\u00fd\u0161te z\u00e1\u0165a\u017e a zosta\u0148te pri jednom opakovan\u00ed<\/li>\n\n\n\n<li>vopred si napl\u00e1nujte po ko\u013ek\u00fdch s\u00e9ri\u00e1ch (max. 5) sa chcete dosta\u0165 na 1RM a pod\u013ea toho si premyslite, po ko\u013ek\u00fdch kg budete priklada\u0165 (\u0161tandardom je zvy\u0161ovanie o 5 \u2013 20 %) <\/li>\n\n\n\n<li>po ka\u017edom \u00faspe\u0161nom pokuse prikladajte v\u00e1hu<\/li>\n\n\n\n<li>medzi jednotliv\u00fdmi pokusmi si dajte minim\u00e1lne 1min pauzu<\/li>\n<\/ul>\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=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg\" alt=\"Ako zisti\u0165 v\u00e1hu na 1RM?\" class=\"wp-image-415257\" title=\"Ako zisti\u0165 v\u00e1hu na 1RM?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">2. Odhadom s vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed<\/h4>\n\n\n\n<p>T\u00e1to met\u00f3da je vhodnej\u0161ia a hlavne bezpe\u010dnej\u0161ia pre za\u010diato\u010dn\u00edkov, ktor\u00ed by sa mohli zrani\u0165 pri testovan\u00ed maxim\u00e1lnej z\u00e1\u0165a\u017ee na jedno opakovanie. Zatia\u013e toti\u017e nemusia ovl\u00e1da\u0165 spr\u00e1vnu techniku. Pokia\u013e medzi nich patr\u00edte, <strong>stanovte si rad\u0161ej maxim\u00e1lku, napr\u00edklad na 10 opakovan\u00ed<\/strong>. Dajte si pozor na to, aby ste t\u00fdch 10 opakovan\u00ed realizovali technicky spr\u00e1vne s t\u00fdm, \u017ee to posledn\u00e9 by v\u00e1s u\u017e mohlo dos\u0165 bolie\u0165 a p\u00e1li\u0165. Urobi\u0165 11. opakovanie by u\u017e malo by\u0165 nad va\u0161e sily. N\u00e1sledne pou\u017eite Epleyho rovnicu, ktor\u00e1 sa be\u017ene pou\u017e\u00edva na v\u00fdpo\u010det 1RM. <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<h5 class=\"wp-block-heading\">Epleyho rovnica:<\/h5>\n\n\n\n<p><strong>1RM = hmotnos\u0165 \u00d7 (1 + po\u010det opakovan\u00ed \/ 30)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00edklad pre \u017eenu, ktor\u00e1 zvl\u00e1dne na drep <strong>10 opakovan\u00ed so 40 kg<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1RM = 40 (1+10\/30)<\/li>\n\n\n\n<li>1RM = 40 (1+ 0,3)<\/li>\n\n\n\n<li>1RM = 40 x 1,3<\/li>\n\n\n\n<li>1RM = 53,2 kg <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoreticky by <strong>maxim\u00e1lka (1RM) tejto \u017eeny na drep bola 53,2 kg<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">1RM m\u00f4\u017eete odhadn\u00fa\u0165 taktie\u017e pod\u013ea percent uveden\u00fdch v tabu\u013eke ni\u017e\u0161ie, kde n\u00e1jdete, ko\u013eko % z 1RM zodpoved\u00e1 1 \u2013 12 opakovaniam.&nbsp;<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Tabu\u013eka pre odhad % z 1RM pod\u013ea po\u010dtu opakovan\u00ed&nbsp;<\/strong><\/h5>\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\">Po\u010det opakovan\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Percento z 1RM<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">95 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">85 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">83 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">77 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">75 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 %<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\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=\"Aku_vahu_si_zvolit_podla_ciela\"><\/span>Ak\u00fa v\u00e1hu si zvoli\u0165 pod\u013ea cie\u013ea?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f budete cvi\u010di\u0165 st\u00e1le rovnako, nem\u00f4\u017eete \u010daka\u0165 nejak\u00fd posun alebo nov\u00e9 v\u00fdsledky. Aby vo svaloch prebehli \u017eiaduce zmeny, ktor\u00e9 ved\u00fa k ich rastu alebo posilneniu, mus\u00edme ich prekvapova\u0165 dostato\u010dne siln\u00fdm impulzom. Z toho vych\u00e1dza aj<strong> princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/strong>, ktor\u00fd nast\u00e1va v okamihu, ke\u010f je tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e vy\u0161\u0161ia, ako na ktor\u00fa je telo zvyknut\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo svaloch nastane kr\u00e1tkodob\u00fd <strong>mechanick\u00fd a metabolick\u00fd stres<\/strong> spolu s \u010fal\u0161\u00edmi fyziologick\u00fdmi reakciami. Cie\u013eom t\u00fdchto procesov je lep\u0161ie pripravi\u0165 organizmus do bud\u00facnosti, aby t\u00fato z\u00e1\u0165a\u017e zvl\u00e1dol o nie\u010do \u013eah\u0161ie. To sa prejav\u00ed <strong>rastom sily a svalovej hmoty<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlep\u0161ia odpove\u010f na to,<strong> ko\u013eko si nalo\u017ei\u0165 na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dinku<\/strong><\/a><strong>, aby bola z\u00e1\u0165a\u017e optim\u00e1lna, z\u00edskate a\u017e po stanoven\u00ed v\u00e1\u0161ho cie\u013ea<\/strong>. Vid\u00edte svoju bud\u00facnos\u0165 v powerliftingu a chcete sa zamera\u0165 hlavne na rozvoj sily? Alebo v\u00e1m ide predov\u0161etk\u00fdm o rast svalov \u010di svalov\u00fa vytrvalos\u0165?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci si u\u017e zvol\u00edte ak\u00fdko\u013evek cie\u013e, nezab\u00fadajte na to, \u017ee d\u00f4le\u017eitou premenou je okrem z\u00e1\u0165a\u017ee aj celkovo dobre nastaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n, strava a dostato\u010dn\u00fd odpo\u010dinok. V\u00fdsledky ovplyv\u0148uje aj genetick\u00e1 v\u00fdbava, hormon\u00e1lne prostredie organizmu a \u010fal\u0161ie vn\u00fatorn\u00e9 faktory, ktor\u00e9 sa u ka\u017ed\u00e9ho z n\u00e1s tak trochu l\u00ed\u0161ia.<\/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=\"28683,28324,29667,1593,28794,51652,6672,28186,53725,258,55609,63310\" ><\/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\">1. Cie\u013e: V\u00e4\u010d\u0161ia sila<\/h3>\n\n\n\n<p>Ke\u010f je va\u0161\u00edm aktu\u00e1lnym cie\u013eom zvl\u00e1dnu\u0165 napr\u00edklad 150 kg na drep a 200 kg na m\u0155tvy \u0165ah, zrejme v\u00e1m v tom nepom\u00f4\u017ee, ke\u010f budete na tr\u00e9ningu dv\u00edha\u0165 maxim\u00e1lne 80 kg. Na zvy\u0161ovanie sily je toti\u017e k\u013e\u00fa\u010dov\u00e9 dv\u00edha\u0165 v\u00e1hy, ktor\u00e9 sa bl\u00ed\u017eia k va\u0161ej maxim\u00e1lke. Aj v\u00fdskumy potvrdzuj\u00fa, \u017ee <strong>pri takej z\u00e1\u0165a\u017ei doch\u00e1dza v najv\u00e4\u010d\u0161ej mo\u017enej miere k nervosvalov\u00fdm adapt\u00e1ci\u00e1m<\/strong>, ktor\u00e9 ved\u00fa k rastu sily. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy taktie\u017e uk\u00e1zali, \u017ee na tr\u00e9ning sily je d\u00f4le\u017eitej\u0161ie dv\u00edha\u0165 dostato\u010dne \u0165a\u017ek\u00e9 v\u00e1hy ako sa s\u00fastredi\u0165 na celkov\u00fd objem pr\u00e1ce. To znamen\u00e1, \u017ee<strong> po\u010det opakovan\u00ed a s\u00e9ri\u00ed, ktor\u00e9 rob\u00edte, nie je tak\u00fd d\u00f4le\u017eit\u00fd ako to, ak\u00fa v\u00e1hu dv\u00edhate<\/strong>. Neznamen\u00e1 to v\u0161ak, \u017ee pr\u00eddete do posil\u0148ovne, 3-kr\u00e1t zdvihnete 90 % z v\u00e1\u0161ho 1RM a ste hotov\u00ed. Po\u010det opakovan\u00ed a s\u00e9ri\u00ed st\u00e1le zost\u00e1va d\u00f4le\u017eitou premennou. <span class=\"tadv-color\" style=\"color: #ff6600\">[6, 8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tr\u00e9ning sily by mal by\u0165 zalo\u017een\u00fd na vysok\u00fdch v\u00e1hach s mal\u00fdm po\u010dtom opakovan\u00ed.<\/strong> Zd\u00e1 sa, \u017ee najv\u00e4\u010d\u0161\u00ed efekt m\u00e1 z\u00e1\u0165a\u017e v rozmedz\u00ed <strong>80 \u2013 95 % 1RM s po\u010dtom 2 \u2013 6 opakovan\u00ed odcvi\u010den\u00fdch v 4 \u2013 6 s\u00e9ri\u00e1ch<\/strong> (pokro\u010dil\u00ed \u0161portovci realizuj\u00fa aj viac s\u00e9ri\u00ed). Medzi s\u00e9rie sa potom prid\u00e1vaj\u00fa <strong>dlh\u0161ie pauzy<\/strong>, zvy\u010dajne v rozmedz\u00ed 90 sek\u00fand a\u017e 4 min\u00faty. Je to preto, aby do\u0161lo k obnove energetick\u00fdch zdrojov vo forme ATP. Tento typ tr\u00e9ningu m\u00f4\u017eete vidie\u0165 hlavne u powerlifterov, ktor\u00fdch dom\u00e9nou s\u00fa viack\u013abov\u00e9 cviky, ako drepy, m\u0155tve \u0165ahy alebo bench press. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Ak\u00fa v\u00e1hu dv\u00edha\u0165 pre rast sily?\" class=\"wp-image-415272\" style=\"width:843px;height:563px\" title=\"Ak\u00fa v\u00e1hu dv\u00edha\u0165 pre rast sily?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Cie\u013e: Rast svalovej hmoty (hypertrofia)<\/h3>\n\n\n\n<p>Ak u\u017e nejak\u00fd \u010das cvi\u010d\u00edte, no m\u00e1te pocit, \u017ee sa na rozdiel od ostatn\u00fdch nikam nepos\u00favate, mo\u017eno je \u010das prehodnoti\u0165 tr\u00e9ningov\u00fd pl\u00e1n. Rast svalov toti\u017e nie je len o dostato\u010dnom pr\u00edjme <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\">bielkov\u00edn<\/a>. Mo\u017eno za t\u00fdm stoj\u00ed nevhodne zvolen\u00e1 z\u00e1\u0165a\u017e. Mnoh\u00ed \u013eudia toti\u017e cvi\u010dia st\u00e1le rovnako. <strong>Maj\u00fa nastaven\u00fa pocitovo pr\u00edjemn\u00fa v\u00e1hu a vlastne si ani neuvedomuj\u00fa, \u017ee im u\u017e tr\u00e9ning neprin\u00e1\u0161a rovnak\u00e9 v\u00fdsledky<\/strong>, ako ke\u010f za\u010d\u00ednali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na aktivovanie rastu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">svalovej hmoty<\/a> toti\u017e nesta\u010d\u00ed, \u017ee chod\u00edte 3-kr\u00e1t t\u00fd\u017edenne do posil\u0148ovne. Z\u00e1le\u017e\u00ed aj na tom, ako a ko\u013eko dv\u00edhate. Aby ste docielili svalov\u00fa hypertrofiu, mus\u00ed d\u00f4js\u0165, rovnako ako v pr\u00edpade sily, k tr\u00e9ningov\u00fdm adapt\u00e1ci\u00e1m. Tie pod\u013ea v\u00fdskumov nast\u00e1vaj\u00fa hlavne v strednom p\u00e1sme z\u00e1\u0165a\u017ee a so stredn\u00fdm po\u010dtom opakovan\u00ed. Konkr\u00e9tne sa typicky odpor\u00fa\u010da z\u00e1\u0165a\u017e v rozmedz\u00ed <strong>60 \u2013 80 % 1RM s po\u010dtom 8 \u2013 12 opakovan\u00ed odcvi\u010den\u00fdch v 4 \u2013 6 s\u00e9ri\u00e1ch <\/strong>(pokro\u010dil\u00ed \u0161portovci be\u017ene cvi\u010dia aj viac s\u00e9ri\u00ed). Pauzy medzi s\u00e9riami typicky trvaj\u00fa 1 \u2013 3 min\u00faty. <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<h4 class=\"wp-block-heading\">Je nutn\u00e9 dr\u017ea\u0165 sa t\u00fdchto hypertrofick\u00fdch \u010d\u00edsel za ka\u017ed\u00fa cenu?&nbsp;<\/h4>\n\n\n\n<p>U\u017e od \u00e9ry zlatej kulturistiky v\u00e1m ka\u017ed\u00fd n\u00e1v\u0161tevn\u00edk fitka povie, \u017ee najlep\u0161ie je robi\u0165 8 \u2013 12 opakovan\u00ed, preto\u017ee inak to jednoducho neporastie. To v\u0161ak nie je pravda. Pod\u013ea v\u00fdskumu, ktor\u00fd viedol popredn\u00fd svetov\u00fd v\u00fdskumn\u00edk v oblasti hypertrofie Brad Schoenfeld, <strong>aj tr\u00e9ning s ni\u017e\u0161ou z\u00e1\u0165a\u017eou (&lt; 50 % 1RM) v rozmedz\u00ed 6 \u2013 30 opakovan\u00ed vedie k rastu svalov<\/strong>. Tento efekt bol v\u0161ak pozorovan\u00fd hlavne na netr\u00e9novan\u00fdch jedincoch.<\/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\">\n<p>Z\u00e1rove\u0148 sa odpor\u00fa\u010da ma\u0165 aj v tomto oh\u013eade ur\u010dit\u00fa variabilitu v tr\u00e9ningu. Ukazuje sa, \u017ee r\u00f4zne rozsahy opakovania sp\u00fa\u0161\u0165aj\u00fa in\u00e9 sign\u00e1lov\u00e9 dr\u00e1hy ved\u00face k hypertrofii. Tak\u017ee je v tomto smere <strong>v\u00fdhodn\u00e9 strieda\u0165 po\u010det opakovan\u00ed<\/strong>, v\u010faka \u010domu sa m\u00f4\u017eete vyhn\u00fa\u0165 stagn\u00e1cii. Nebudete sa preto spolieha\u0165 len na jednu sign\u00e1lov\u00fa dr\u00e1hu, ktor\u00e1 po \u010dase u\u017e nemus\u00ed \u00faplne fungova\u0165. <strong>K\u013e\u00fa\u010dov\u00e9 je pribli\u017eova\u0165 sa k svalov\u00e9mu zlyhaniu.<\/strong> Posledn\u00e9 opakovanie by u\u017e malo by\u0165 na hrane a \u010fal\u0161ie nemo\u017en\u00e9. Tento pr\u00edstup m\u00e1 pod\u013ea v\u00fdskumov podobn\u00fd efekt ako ten klasick\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ako si posklada\u0165 jed\u00e1lni\u010dek a tr\u00e9ningov\u00fd pl\u00e1n pre maxim\u00e1lny rast svalov, si pre\u010d\u00edtajte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><strong>&nbsp;<\/strong><\/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.sk\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg\" alt=\"\u010co je d\u00f4le\u017eit\u00e9 pre rast svalov?\" class=\"wp-image-415380\" style=\"width:843px;height:562px\" title=\"\u010co je d\u00f4le\u017eit\u00e9 pre rast svalov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u010co je v r\u00e1mci tr\u00e9ningu skuto\u010dne d\u00f4le\u017eit\u00e9 pre rast svalov?&nbsp;<\/h4>\n\n\n\n<p>Na rozdiel od zvy\u0161ovania sily tu zohr\u00e1va omnoho v\u00e4\u010d\u0161iu \u00falohu celkov\u00fd <strong>objem pr\u00e1ce (z\u00e1\u0165a\u017e x po\u010det opakovan\u00ed x po\u010det s\u00e9ri\u00ed)<\/strong>. Dostato\u010dn\u00fd objem pr\u00e1ce je toti\u017e podstatn\u00fd pre vznik metabolick\u00e9ho stresu, ktor\u00fd patr\u00ed medzi k\u013e\u00fa\u010dov\u00e9 faktory ved\u00face k aktiv\u00e1cii <strong>anabolick\u00fdch procesov<\/strong> (procesy ved\u00face k oprave a rastu svalov).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To dokazuje napr\u00edklad v\u00fdskum, v ktorom boli \u00fa\u010dastn\u00edci rozdelen\u00ed do troch skup\u00edn s odli\u0161nou z\u00e1\u0165a\u017eou, po\u010dtom opakovan\u00ed a s\u00e9ri\u00ed.<strong> Rovnak\u00fd bol v\u0161ak celkov\u00fd objem pr\u00e1ce. <\/strong>Zauj\u00edmav\u00e9 je, \u017ee po 10 t\u00fd\u017ed\u0148och tr\u00e9ningu mali v\u0161etky 3 skupiny v r\u00e1mci hypertrofie porovnate\u013en\u00e9 v\u00fdsledky. Na rast sily v\u0161ak mal najv\u00e4\u010d\u0161\u00ed vplyv mal\u00fd po\u010det opakovan\u00ed s vy\u0161\u0161ou v\u00e1hou (4 opakovania s 90 % 1RM, 7 s\u00e9ri\u00ed).<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Autori v\u00fdskumu v z\u00e1vere odpor\u00fa\u010daj\u00fa \u013eu\u010fom, ktor\u00ed chc\u00fa z\u00e1rove\u0148 pribera\u0165 svaly a zvy\u0161ova\u0165 silu, aby sa na tr\u00e9ningu pohybovali okolo<strong> 8 opakovan\u00ed s 80 % 1RM a so 4 s\u00e9riami<\/strong>.<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<p>O tom, ako tr\u00e9nova\u0165 s cie\u013eom rastu svalovej hmoty, sa viac dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Cie\u013e: Rozvoj svalovej vytrvalosti<\/h3>\n\n\n\n<p>Svalov\u00fa vytrvalos\u0165 m\u00f4\u017eeme definova\u0165 ako <strong>schopnos\u0165 svalu opakovane prekon\u00e1va\u0165 alebo brzdi\u0165 nemaxim\u00e1lny odpor<\/strong> bez zn\u00ed\u017eenia efektivity pohybu. Vyu\u017e\u00edvate ju pri pl\u00e1van\u00ed \u010di cyklistike alebo cestou z n\u00e1kupu, ke\u010f v ka\u017edej ruke nesiete \u0165a\u017ek\u00fa ta\u0161ku. Je teda d\u00f4le\u017eit\u00e1 v ka\u017edodennom \u017eivote, a e\u0161te d\u00f4le\u017eitej\u0161ia pre \u0161portovcov, ktor\u00ed si potrebuj\u00fa<strong> udr\u017ea\u0165 kon\u0161tantn\u00fa v\u00fdkonnos\u0165 po dlh\u0161\u00ed \u010das<\/strong>. To plat\u00ed napr\u00edklad pre be\u017ecov, cyklistov, plavcov, tenistov, hr\u00e1\u010dov futbalu, basketbalu a in\u00fdch t\u00edmov\u00fdch \u0161portov. Naopak pre vzpiera\u010dov alebo powerlifterov, ktor\u00fdch samotn\u00fd v\u00fdkon pri zdvihnut\u00ed \u010dinky trv\u00e1 len nieko\u013eko sek\u00fand, m\u00e1 minim\u00e1lny v\u00fdznam. <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>Pre zlep\u0161enie po str\u00e1nke svalovej vytrvalosti je k\u013e\u00fa\u010dov\u00fdm <strong>rozvoj schopnosti svalov vyu\u017e\u00edva\u0165 kysl\u00edk<\/strong>. To m\u00f4\u017ee nasta\u0165 najm\u00e4 v\u010faka zvy\u0161ovaniu hustoty ciev a po\u010dtu mitochondri\u00ed (bunkov\u00fdch elektr\u00e1rn\u00ed) vo svaloch. K t\u00fdmto adapt\u00e1ci\u00e1m doch\u00e1dza hlavne prostredn\u00edctvom cvi\u010denia s ni\u017e\u0161\u00edmi v\u00e1hami a v\u00e4\u010d\u0161\u00edm po\u010dtom opakovan\u00ed. Typicky sa odpor\u00fa\u010da<strong> z\u00e1\u0165a\u017e men\u0161ia ako 60 % z 1RM a po\u010det odcvi\u010den\u00fdch opakovan\u00ed 15 a viac<\/strong>.<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>Rovnako m\u00f4\u017eete robi\u0165 aj k\u013euky, drepy alebo v\u00fdpady len s vlastnou v\u00e1hou. \u00da\u010dinn\u00e9 s\u00fa \u010falej izometrick\u00e9 cviky, ako je plank alebo v\u00fddr\u017e v drepe pri stene (wall sit), pomocou ktor\u00fdch budete budova\u0165 schopnos\u0165 v\u00fddr\u017ee v ur\u010dit\u00fdch poz\u00edci\u00e1ch. Medzi jednotliv\u00fdmi s\u00e9riami sta\u010dia<strong> krat\u0161ie pauzy (&lt;1 min\u00fata) ako v pr\u00edpade budovania sily a svalovej hmoty<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [14]<\/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 is-style-default\"><strong>Odpor\u00fa\u010dan\u00e1 z\u00e1\u0165a\u017e a po\u010det opakovan\u00ed&nbsp;&nbsp;<\/strong><\/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\">Tr\u00e9ningov\u00fd cie\u013e<\/th><th class=\"has-text-align-center\" data-align=\"center\">Z\u00e1\u0165a\u017e (% z 1RM)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det opakovan\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rozvoj sily<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 \u2013 95 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rast svalovej hmoty (hypertrofia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e1 vytrvalos\u0165<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/figcaption><\/figure>\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=\"Ake_mechanizmy_stoja_za_rastom_svalov\"><\/span>Ak\u00e9 mechanizmy stoja za rastom svalov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e vyvol\u00e1va vo svaloch 3 hlavn\u00e9 procesy, ktor\u00e9 stoja na \u00faplnom za\u010diatku rastu svalovej hmoty.&nbsp;&nbsp;<\/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\">1. Mechanick\u00e1 tenzia<\/h3>\n\n\n\n<p>Najintenz\u00edvnej\u0161ia je pri dv\u00edhan\u00ed v\u00e1h bl\u00ed\u017eiacich sa n\u00e1\u0161mu 1RM. Doch\u00e1dza k vysok\u00e9mu nap\u00e4tiu vo svaloch, ktor\u00e9 sa sna\u017eia prekona\u0165 z\u00e1\u0165a\u017e v podobe nalo\u017eenej osi alebo \u010dinky. Okrem toho rastie aj s d\u013a\u017ekou trvania opakovan\u00ed, \u010do sa ozna\u010duje ako \u010das pod nap\u00e4t\u00edm (TUT, Time Under Tension). Mechanick\u00e1 tenzia m\u00e1 d\u00f4le\u017eit\u00fa \u00falohu pri zv\u00e4\u010d\u0161ovan\u00ed sily aj pri raste svalov, preto\u017ee <strong>na \u0148u reaguj\u00fa mechanosenzory, ktor\u00e9 potom vysielaj\u00fa sign\u00e1ly na za\u010datie hypertrofick\u00fdch adapt\u00e1ci\u00ed<\/strong>. [25]<\/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\">&nbsp;2. Metabolick\u00fd stres<\/h3>\n\n\n\n<p>Zvy\u0161uje sa s po\u010dtom opakovan\u00ed v s\u00e9rii a zrejme je hlavn\u00fdm d\u00f4vodom, pre\u010do svaly rast\u00fa aj n\u00e1sledkom dv\u00edhania ni\u017e\u0161\u00edch v\u00e1h. Kulturisti be\u017ene robia aj viac ako 15 opakovan\u00ed, ke\u010f sa bl\u00ed\u017eia k svalov\u00e9mu zlyhaniu. Svaly v tomto bode p\u00e1lia, s\u00fa napumpovan\u00e9 a \u010fal\u0161ie opakovanie by bolo nere\u00e1lne. Pr\u00e1ve t\u00fdmto vy\u010derpan\u00edm svalu sa tvor\u00ed metabolick\u00fd stres. Doch\u00e1dza pritom k <strong>hromadeniu lakt\u00e1tu, vod\u00edkov\u00fdch i\u00f3nov a \u010fal\u0161\u00edch metabolitov, na ktor\u00e9 telo reaguje spusten\u00edm anabolick\u00fdch procesov<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[25\u201326]<\/span><\/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. Svalov\u00e9 po\u0161kodenie<\/h3>\n\n\n\n<p>N\u00e1ro\u010dn\u00e9 cvi\u010denie sa na svalov\u00fdch bunk\u00e1ch prejav\u00ed po\u0161koden\u00edm a vznikom mikrotr\u00e1um. Pr\u00e1ve to vedie k zn\u00e1mej potr\u00e9ningovej bolesti svalov (DOMS \u2013 Delayed Onset Muscle Soreness). <strong>Svalov\u00e9 po\u0161kodenie treba n\u00e1sledne opravi\u0165. Takto sa daj\u00fa do pohybu anabolick\u00e9 procesy ved\u00face k regener\u00e1cii, posilneniu a zv\u00e4\u010d\u0161eniu svalov\u00fdch vl\u00e1ken. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/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 mechanizmoch sp\u00f4sobuj\u00facich hypertrofiu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/je-pravda-ze-po-svalovici-rastu-svaly-rychlejsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je pravda, \u017ee po svalovici rast\u00fa svaly r\u00fdchlej\u0161ie?<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"718\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg\" alt=\"Ak\u00fa v\u00e1hu dv\u00edha\u0165 po\u010das chudnutia?\" class=\"wp-image-415306\" style=\"width:843px;height:539px\" title=\"Ak\u00fa v\u00e1hu dv\u00edha\u0165 po\u010das chudnutia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-2048x1308.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=\"Aku_zataz_si_zvolit_pri_chudnuti\"><\/span>Ak\u00fa z\u00e1\u0165a\u017e si zvoli\u0165 pri chudnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrejme ste u\u017e niekedy po\u010duli, \u017ee po\u010das chudnutia alebo rysovania svalov je najlep\u0161ie cvi\u010di\u0165 vysok\u00fd po\u010det opakovan\u00ed s n\u00edzkou z\u00e1\u0165a\u017eou. Predstava, \u017ee budete robi\u0165 desiatky opakovan\u00ed bicepsov\u00fdch zdvihov, a z\u00edskate tak kr\u00e1sne svalnat\u00e9 a vyrysovan\u00e9 ruky, je, \u017eia\u013e, nere\u00e1lna a ide sk\u00f4r o m\u00fdtus. <strong>Z\u00e1kladom \u00faspe\u0161n\u00e9ho chudnutia zost\u00e1va <\/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>, ktor\u00fd dosiahnete pomocou jed\u00e1lni\u010dka a dobre nastaven\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu. V \u0148om by nemalo ch\u00fdba\u0165 posil\u0148ovanie, a to hlavne ako n\u00e1stroj na udr\u017eanie svalovej hmoty. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si po\u010das <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chudnutia<\/a> chcete zachova\u0165 maximum svalov, mali by ste telu neust\u00e1le dokazova\u0165, \u017ee ich st\u00e1le potrebujete. To znamen\u00e1<strong> d\u00e1va\u0165 im dostato\u010dn\u00fd impulz na ich udr\u017eanie a rast<\/strong>. \u00c1no, \u010d\u00edtate spr\u00e1vne, aj v kalorickom deficite mo\u017eno budova\u0165 svaly. To dosiahnete vtedy, ke\u010f sa budete dr\u017ea\u0165 podobn\u00fdch v\u00e1h a po\u010dtu opakovan\u00ed ako v pr\u00edpade hypertrofie (60 \u2013 80 % 1RM, 8 \u2013 12 opakovan\u00ed).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Av\u0161ak z\u00e1le\u017e\u00ed na celkovom objeme vykonanej pr\u00e1ce.<strong> Tak\u017ee aj vy\u0161\u0161\u00ed po\u010det opakovan\u00ed s ni\u017e\u0161ou z\u00e1\u0165a\u017eou, ktor\u00fdm sa bl\u00ed\u017eite k svalov\u00e9mu zlyhaniu, by mohol fungova\u0165. <\/strong>Sval jednoducho potrebujete vy\u010derpa\u0165, a tak vyvola\u0165 metabolick\u00fd stres a \u010fal\u0161ie tr\u00e9ningov\u00e9 adapt\u00e1cie ved\u00face k rastu svalov. Takisto ako v pr\u00edpade odpor\u00fa\u010dania pri hypertrofii by sa aj po\u010das chudnutia mohlo vyplati\u0165 za\u0165a\u017eova\u0165 svaly r\u00f4znym po\u010dtom opakovan\u00ed.<\/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 je pri chudnut\u00ed d\u00f4le\u017eit\u00fd silov\u00fd tr\u00e9ning, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <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)\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/strong><\/a><strong>&nbsp;<\/strong><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg\" alt=\"Ako meni\u0165 z\u00e1\u0165a\u017e na tr\u00e9ningu?\" class=\"wp-image-415321\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_menit_zataz_pocas_treningu\"><\/span>Ako meni\u0165 z\u00e1\u0165a\u017e po\u010das tr\u00e9ningu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete spestri\u0165 tr\u00e9ning alebo h\u013ead\u00e1te nov\u00fd impulz, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 techniku zvy\u0161ovania alebo zni\u017eovania z\u00e1\u0165a\u017ee. Uplatnenie n\u00e1jdu hlavne <strong>pokro\u010dilej\u0161\u00ed \u0161portovci, ktor\u00ed potrebuj\u00fa v\u00e4\u010d\u0161iu tr\u00e9ningov\u00fa variabilitu<\/strong>, aby svoje limity pos\u00favali st\u00e1le \u010falej. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 napr\u00edklad pyram\u00eddov\u00fd syst\u00e9m cvi\u010denia alebo techniku drop set (zhadzovacia s\u00e9ria).<\/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\">1. Pyram\u00eddov\u00fd syst\u00e9m cvi\u010denia<\/h3>\n\n\n\n<p>V r\u00e1mci pyram\u00eddovej met\u00f3dy z\u00e1\u0165a\u017e postupne zni\u017eujete alebo zvy\u0161ujete.&nbsp;&nbsp;&nbsp;<\/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><strong>Vzostupn\u00fd pyram\u00eddov\u00fd syst\u00e9m:<\/strong> S ka\u017edou s\u00e9riou zvy\u0161ujete hmotnos\u0165 a z\u00e1rove\u0148 zni\u017eujete po\u010det opakovan\u00ed.<\/li>\n\n\n\n<li><strong>Zostupn\u00fd pyram\u00eddov\u00fd syst\u00e9m: <\/strong>S ka\u017edou s\u00e9riou zni\u017eujete hmotnos\u0165 a zvy\u0161ujete po\u010det opakovan\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/li>\n<\/ul>\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\">2. Technika drop set<\/h3>\n\n\n\n<p>Tento sp\u00f4sob vykon\u00e1vania cvikov kombinuje obidva druhy vy\u0161\u0161ie uveden\u00e9ho pyram\u00eddov\u00e9ho syst\u00e9mu.&nbsp;<\/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>postupne prid\u00e1vate z\u00e1\u0165a\u017e a\u017e do bodu, v ktorom u\u017e nezvl\u00e1dnete vy\u0161\u0161iu hmotnos\u0165 na vybran\u00fd po\u010det opakovan\u00ed<\/li>\n\n\n\n<li>v tom momente zn\u00ed\u017eite z\u00e1\u0165a\u017e a hne\u010f (bez pauzy) odcvi\u010d\u00edte \u010fal\u0161iu s\u00e9riu s v\u00e4\u010d\u0161\u00edm po\u010dtom opakovan\u00ed <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Sval takto poriadne vy\u0161\u0165av\u00edte, \u010d\u00edm v kone\u010dnom d\u00f4sledku podpor\u00edte jeho rast.<\/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=\"Ako_zistite_ze_treba_zvysit_vahu_na_cinke\"><\/span>Ako zist\u00edte, \u017ee treba zv\u00fd\u0161i\u0165 v\u00e1hu na \u010dinke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f u\u017e nieko\u013eko t\u00fd\u017ed\u0148ov cvi\u010d\u00edte napr\u00edklad m\u0155tvy \u0165ah s 80 kg, va\u0161e svaly sa u\u017e na t\u00fato z\u00e1\u0165a\u017e zrejme adaptovali a zosilneli. Zist\u00edte to pod\u013ea toho, \u017ee t\u00e1to v\u00e1ha je pre v\u00e1s pocitovo \u013eah\u0161ia ako pred nieko\u013ek\u00fdmi t\u00fd\u017ed\u0148ami. Va\u0161e telo si na \u0148u u\u017e zvyklo, a preto by malo nasledova\u0165 zv\u00fd\u0161enie z\u00e1\u0165a\u017ee. Len tak toti\u017e budete re\u0161pektova\u0165 vy\u0161\u0161ie spom\u00ednan\u00fd<strong> princ\u00edp progres\u00edvneho pre\u0165a\u017eenia, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd v zlep\u0161en\u00ed v\u00fdkonu<\/strong>.<\/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\">Ak\u00e9 s\u00fa pravidl\u00e1 pri zvy\u0161ovan\u00ed z\u00e1\u0165a\u017ee?<\/h3>\n\n\n\n<p>Postup zvy\u0161ovania z\u00e1\u0165a\u017ee m\u00e1 svoje z\u00e1konitosti. Ke\u010f na drep prid\u00e1te 1 kg, zrejme to nebude dostato\u010dn\u00fd podnet, na ktor\u00fd telo zareaguje pozit\u00edvne. Ak naopak prid\u00e1te 30 kg na rovnak\u00fd po\u010det opakovan\u00ed, odrovn\u00e1te sa na nieko\u013eko dn\u00ed a mo\u017eno sa aj zran\u00edte. <strong>Najlep\u0161ia preto bude zlat\u00e1 stredn\u00e1 cesta.&nbsp;<\/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\">1. Myslite na spr\u00e1vnu techniku<\/h4>\n\n\n\n<p>Korektn\u00fa realiz\u00e1ciu cviku berte ako z\u00e1klady domu. Bez nich nem\u00e1te na \u010dom stava\u0165. Tak\u017ee pred t\u00fdm, ako si na os nalo\u017e\u00edte \u010fal\u0161ie kot\u00fa\u010de, zamyslite sa, \u010di ten cvik rob\u00edte technicky spr\u00e1vne a v maxim\u00e1lnom rozsahu pohybu.&nbsp;<\/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\">2. Hmotnos\u0165 zvy\u0161ujte postupne<\/h4>\n\n\n\n<p>Ka\u017ed\u00fd t\u00fd\u017ede\u0148 zv\u00fd\u0161te z\u00e1\u0165a\u017e o nieko\u013eko %. Zvy\u010dajne sa odpor\u00fa\u010da <strong>prida\u0165 menej ako 10 %, \u010d\u00edm zn\u00ed\u017eite riziko zranenia<\/strong>. Taktie\u017e sa nemus\u00edte b\u00e1\u0165 necha\u0165 si rovnak\u00fa v\u00e1hu z predch\u00e1dzaj\u00faceho t\u00fd\u017ed\u0148a, ak sa na vy\u0161\u0161iu z\u00e1\u0165a\u017e moment\u00e1lne nec\u00edtite. M\u00f4\u017ee sa toti\u017e sta\u0165, \u017ee sa napr\u00edklad zle vysp\u00edte alebo jednoducho nebudete vo svojej ko\u017ei. V takom pr\u00edpade to nem\u00e1 zmysel<em> sili\u0165<\/em>&nbsp;na maximum za ka\u017ed\u00fa cenu. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]&nbsp;<\/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\">3. Vysk\u00fa\u0161ajte met\u00f3du RPE<\/h4>\n\n\n\n<p>Ani ten najlep\u0161\u00ed program od tr\u00e9nera v\u00e1m nemus\u00ed na 100 % vyhovova\u0165 a re\u0161pektova\u0165 va\u0161e aktu\u00e1lne rozpolo\u017eenie. Ka\u017ed\u00fd z n\u00e1s je in\u00fd a prech\u00e1dzame si r\u00f4znymi obdobiami. Niekedy sa c\u00edtime viac unaven\u00ed a u \u017eien taktie\u017e zohr\u00e1va \u00falohu men\u0161trua\u010dn\u00fd cyklus. Aj preto sa pri zvy\u0161ovan\u00ed z\u00e1\u0165a\u017ee a hodnoten\u00ed progresu be\u017ene pou\u017e\u00edva<strong> met\u00f3da hodnotenia vn\u00edmanej n\u00e1mahy (RPE, Rating of Perceived Exertion)<\/strong>. Ide o \u0161k\u00e1lu od 1 do 10 s t\u00fdm, \u017ee 1 znamen\u00e1 pocitovo najni\u017e\u0161iu z\u00e1\u0165a\u017e a 10 je maximum, \u010do po\u010das vykon\u00e1vania dan\u00e9ho cviku zdvihnete. Ak po skon\u010den\u00ed s\u00e9rie c\u00edtite, \u017ee by ste zvl\u00e1dli e\u0161te 2 opakovania, ide o 8 RPE. V pr\u00edpade, \u017ee by u\u017e nebolo mo\u017en\u00e9 ani 1 \u010fal\u0161ie opakovanie, nach\u00e1dzate sa na 10 RPE. <span class=\"tadv-color\" style=\"color: #ff6600\">[19\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tr\u00e9ningovom pl\u00e1ne m\u00f4\u017eete ma\u0165 napr\u00edklad 3 s\u00e9rie po 6 opakovan\u00ed s RPE 8. Nastav\u00edte si teda v\u00e1hu, pri ktorej c\u00edtite, \u017ee po skon\u010den\u00ed 6 opakovan\u00ed m\u00e1te prida\u0165 e\u0161te \u010fal\u0161ie 2. Met\u00f3da RPE v\u0161ak nie je vhodn\u00e1 pre za\u010diato\u010dn\u00edkov. <strong>Ocenia ju hlavne pokro\u010dil\u00ed \u0161portovci, ktor\u00ed dobre poznaj\u00fa svoje telo.<\/strong> Pri zvy\u0161ovan\u00ed z\u00e1\u0165a\u017ee m\u00f4\u017eete ka\u017ed\u00fd t\u00fd\u017ede\u0148 prid\u00e1va\u0165 po\u010det opakovan\u00ed s ur\u010dit\u00fdm RPE alebo ponecha\u0165 opakovania a zv\u00fd\u0161i\u0165 RPE, napr\u00edklad z 8 na 9. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/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\">4. Prida\u0165 m\u00f4\u017eete tie\u017e po\u010det opakovan\u00ed alebo s\u00e9ri\u00ed<\/h4>\n\n\n\n<p>Nov\u00fd tr\u00e9ningov\u00fd impulz m\u00f4\u017eete z\u00edska\u0165 aj pridan\u00edm po\u010dtu opakovan\u00ed alebo s\u00e9rie navy\u0161e. <strong>Zv\u00fd\u0161ite takto celkov\u00fd objem tr\u00e9ningu<\/strong>, \u010do sa m\u00f4\u017ee pozit\u00edvne prejavi\u0165 predov\u0161etk\u00fdm na raste svalovej hmoty. \u010casto sa vyu\u017e\u00edvaj\u00fa <strong>supers\u00e9rie<\/strong>, pri ktor\u00fdch, jednoducho povedan\u00e9, spoj\u00edte 2 cviky. M\u00f4\u017ee to by\u0165 napr\u00edklad bicepsov\u00fd zdvih, na ktor\u00fd bez pauzy navia\u017eete tricepsov\u00e9 tlaky. V tomto pr\u00edpade s\u00edce nejde o zv\u00fd\u0161enie z\u00e1\u0165a\u017ee ako takej, ale t\u00fdm, \u017ee vynech\u00e1te pauzu,<strong> zv\u00fd\u0161ite intenzitu tr\u00e9ningu<\/strong>. V kone\u010dnom d\u00f4sledku to bude pre va\u0161e telo zase nov\u00fd podnet, na ktor\u00fd sa mus\u00ed adaptova\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Kedy zv\u00fd\u0161i\u0165 v\u00e1hu po\u010das tr\u00e9ningu?\" class=\"wp-image-415336\" style=\"width:843px;height:563px\" title=\"Kedy zv\u00fd\u0161i\u0165 v\u00e1hu po\u010das tr\u00e9ningu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.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=\"Periodizacia_treningu\"><\/span>Periodiz\u00e1cia tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozdelenie tr\u00e9ningov\u00e9ho pl\u00e1nu pod\u013ea \u010dasov\u00fdch \u00fasekov v\u00e1m pom\u00f4\u017ee s <strong>dosiahnut\u00edm dlhodob\u00fdch \u010di kr\u00e1tkodob\u00fdch <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-krokov-k-sebadiscipline\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cie\u013eov<\/strong><\/a>. In\u0161pirova\u0165 sa m\u00f4\u017eete profesion\u00e1lnymi \u0161portovcami, ktor\u00ed typicky tr\u00e9nuj\u00fa pod\u013ea pl\u00e1nov rozdelen\u00fdch do r\u00f4zne dlh\u00fdch cyklov.<\/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\">Tie sa delia na:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>dlhodob\u00e9 cykly<\/strong> (makrocykly, be\u017ene na nieko\u013eko mesiacov a\u017e na rok)<\/li>\n\n\n\n<li><strong>strednodob\u00e9 cykly <\/strong>(mezocykly, zvy\u010dajne na nieko\u013eko t\u00fd\u017ed\u0148ov)<\/li>\n\n\n\n<li><strong>kr\u00e1tkodob\u00e9 cykly<\/strong> (mikrocykly, obvykle na t\u00fd\u017ede\u0148)<\/li>\n\n\n\n<li><strong>tr\u00e9ningov\u00e9 jednotky<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri samotnom pl\u00e1novan\u00ed postupuj\u00fa od dlhodob\u00fdch makrocyklov a\u017e k tr\u00e9ningovej jednotke. Re\u0161pektuj\u00fa pritom ciele, aktu\u00e1lne obdobie \u010di osobnos\u0165 \u0161portovca. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tr\u00e9ningovom pl\u00e1ne nezabudnite zoh\u013eadni\u0165 tie\u017e potrebu odpo\u010dinku. Nie je nutn\u00e9 \u00eds\u0165 st\u00e1le na 100 % s predstavou, \u017ee jedine tak budete ma\u0165 v\u00fdsledky. Pokojne raz za mesiac a\u017e dva mesiace zara\u010fte <strong>deload t\u00fd\u017ede\u0148<\/strong>, po\u010das ktor\u00e9ho si zn\u00ed\u017eite z\u00e1\u0165a\u017e, po\u010det opakovan\u00ed, pokojne aj s\u00e9ri\u00ed. V\u010faka tomu si trochu odpo\u010diniete a nasleduj\u00faci t\u00fd\u017ede\u0148 budete zrejme pozorova\u0165, \u017ee ste na tom silovo lep\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Majte na pam\u00e4ti, \u017ee <strong>k \u00faplnej <\/strong><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>regener\u00e1cii<\/strong><\/a><strong> svalov po silovom za\u0165a\u017een\u00ed doch\u00e1dza asi za 24 \u2013 72 hod\u00edn<\/strong>. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu je preto vhodn\u00e9 precvi\u010di\u0165 jednu svalov\u00fa partiu pribli\u017ene 2-kr\u00e1t t\u00fd\u017edenne.<span class=\"tadv-color\" style=\"color: #ff6600\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri zostavovan\u00ed tr\u00e9ningov\u00e9ho pl\u00e1nu sa m\u00f4\u017eete in\u0161pirova\u0165 v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/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_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e nebudete t\u00e1pa\u0165 v tom, ak\u00fa v\u00e1hu si na tr\u00e9ningu nalo\u017ei\u0165 na dosiahnutie v\u00fdsledkov. <strong>Najprv si zist\u00edte svoje 1RM a s prihliadnut\u00edm na va\u0161e ciele spo\u010d\u00edtate ide\u00e1lne hmotnostn\u00e9 rozmedzie a po\u010det opakovan\u00ed.<\/strong> Ak p\u00f4jde v\u0161etko, ako m\u00e1, po \u010dase budete m\u00f4c\u0165 zv\u00fd\u0161i\u0165 pracovn\u00fa v\u00e1hu a posun\u00fa\u0165 sa po str\u00e1nke sily alebo rastu svalov zase o nie\u010do vy\u0161\u0161ie. Nezabudnite v\u0161ak na spr\u00e1vnu techniku a dostato\u010dn\u00fa regener\u00e1ciu. V pr\u00edpade, \u017ee svoj v\u00fdkon podpor\u00edte vyv\u00e1\u017een\u00fdm jed\u00e1lni\u010dkom, m\u00e1te takmer zaru\u010den\u00fd \u00faspech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te v okol\u00ed niekoho, kto si na tr\u00e9ningu nevie da\u0165 rady, nezabudnite s n\u00edm zdie\u013ea\u0165 tento \u010dl\u00e1nok. Praktick\u00e9 tipy mu ur\u010dite pom\u00f4\u017eu na ceste za splnen\u00edm cie\u013eov.&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\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\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-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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>Ak\u00fa z\u00e1\u0165a\u017e a ak\u00fd po\u010det opakovan\u00ed si zvoli\u0165, aby ste budovali silu, svalov\u00fa vytrvalos\u0165 alebo \u010do najviac zapracovali na raste svalov? V dne\u0161nom \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na nastavenie ide\u00e1lnej tr\u00e9ningovej v\u00e1hy, navy\u0161e si vysvetl\u00edme, ako rast\u00fa svaly. <\/p>\n","protected":false},"author":129,"featured_media":415236,"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":[3],"tags":[6123,6057,6137,6062],"filter_section":[],"filter_attribute":[13026,13025],"class_list":{"0":"post-416808","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"tag-trening","12":"filter_attribute-spravna-technika-cvicenia","13":"filter_attribute-treningove-chyby-a-tipy","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 a ko\u013eko opakovan\u00ed cvi\u010di\u0165 pre rast svalov, sily alebo chudnutie? Vysvetl\u00edme si, ko\u013eko si treba nalo\u017ei\u0165 na \u010dinku a ako rast\u00fa svaly.\" \/>\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\/ake-vahy-by-ste-mali-dvihat\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 a ko\u013eko opakovan\u00ed cvi\u010di\u0165 pre rast svalov, sily alebo chudnutie? Vysvetl\u00edme si, ko\u013eko si treba nalo\u017ei\u0165 na \u010dinku a ako rast\u00fa svaly.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-09T21:44:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-02T09:53:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?\",\"datePublished\":\"2023-01-09T21:44:04+00:00\",\"dateModified\":\"2025-05-02T09:53:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\"},\"wordCount\":4568,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"keywords\":[\"cvi\u010denie\",\"rast svalovej hmoty\",\"silov\u00fd tr\u00e9ning\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\",\"name\":\"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"datePublished\":\"2023-01-09T21:44:04+00:00\",\"dateModified\":\"2025-05-02T09:53:47+00:00\",\"description\":\"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 a ko\u013eko opakovan\u00ed cvi\u010di\u0165 pre rast svalov, sily alebo chudnutie? Vysvetl\u00edme si, ko\u013eko si treba nalo\u017ei\u0165 na \u010dinku a ako rast\u00fa svaly.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie? - GymBeam Blog","description":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 a ko\u013eko opakovan\u00ed cvi\u010di\u0165 pre rast svalov, sily alebo chudnutie? Vysvetl\u00edme si, ko\u013eko si treba nalo\u017ei\u0165 na \u010dinku a ako rast\u00fa svaly.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/ake-vahy-by-ste-mali-dvihat\/","og_type":"article","og_title":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie? - GymBeam Blog","og_description":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 a ko\u013eko opakovan\u00ed cvi\u010di\u0165 pre rast svalov, sily alebo chudnutie? Vysvetl\u00edme si, ko\u013eko si treba nalo\u017ei\u0165 na \u010dinku a ako rast\u00fa svaly.","og_url":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/","og_site_name":"GymBeam Blog","article_published_time":"2023-01-09T21:44:04+00:00","article_modified_time":"2025-05-02T09:53:47+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"23 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?","datePublished":"2023-01-09T21:44:04+00:00","dateModified":"2025-05-02T09:53:47+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/"},"wordCount":4568,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","keywords":["cvi\u010denie","rast svalovej hmoty","silov\u00fd tr\u00e9ning","tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/","url":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/","name":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","datePublished":"2023-01-09T21:44:04+00:00","dateModified":"2025-05-02T09:53:47+00:00","description":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 a ko\u013eko opakovan\u00ed cvi\u010di\u0165 pre rast svalov, sily alebo chudnutie? Vysvetl\u00edme si, ko\u013eko si treba nalo\u017ei\u0165 na \u010dinku a ako rast\u00fa svaly.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/jake-vahy-zvedat-FB-.png","width":1200,"height":628,"caption":"Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/416808","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=416808"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/416808\/revisions"}],"predecessor-version":[{"id":718785,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/416808\/revisions\/718785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/415236"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=416808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=416808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=416808"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=416808"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=416808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}