{"id":423883,"date":"2023-03-03T10:00:00","date_gmt":"2023-03-03T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=423883"},"modified":"2023-11-03T13:17:15","modified_gmt":"2023-11-03T12:17:15","slug":"9-tipu-pro-vyrysovany-six-pack","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/","title":{"rendered":"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#Co_je_to_vlastne_six-pack\" title=\"Co je to vlastn\u011b six-pack?\">Co je to vlastn\u011b six-pack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#Jak_na_vyrysovany_six-pack\" title=\"Jak na vyr\u00fdsovan\u00fd six-pack?\">Jak na vyr\u00fdsovan\u00fd six-pack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#1_Spocitejte_si_kolik_kalorii_byste_meli_jist\" title=\"1. Spo\u010d\u00edtejte si, kolik kalori\u00ed byste m\u011bli j\u00edst\">1. Spo\u010d\u00edtejte si, kolik kalori\u00ed byste m\u011bli j\u00edst<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#2_Vybirejte_si_vhodnejsi_potraviny_a_napoje\" title=\"2. Vyb\u00edrejte si vhodn\u011bj\u0161\u00ed potraviny a n\u00e1poje\">2. Vyb\u00edrejte si vhodn\u011bj\u0161\u00ed potraviny a n\u00e1poje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#3_Naberte_svaly\" title=\"3. Naberte svaly\">3. Naberte svaly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#4_Nezapominejte_na_kardio\" title=\"4. Nezapom\u00ednejte na kardio\">4. Nezapom\u00ednejte na kardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#5_Budte_behem_dne_aktivnejsi\" title=\"5. Bu\u010fte b\u011bhem dne aktivn\u011bj\u0161\u00ed\">5. Bu\u010fte b\u011bhem dne aktivn\u011bj\u0161\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#6_Vyhnete_se_extremnim_pristupum\" title=\"6. Vyhn\u011bte se extr\u00e9mn\u00edm p\u0159\u00edstup\u016fm\">6. Vyhn\u011bte se extr\u00e9mn\u00edm p\u0159\u00edstup\u016fm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#7_Nezapominejte_na_regeneraci\" title=\"7. Nezapom\u00ednejte na regeneraci\">7. Nezapom\u00ednejte na regeneraci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#8_Nepodcenujte_spanek\" title=\"8. Nepodce\u0148ujte sp\u00e1nek\">8. Nepodce\u0148ujte sp\u00e1nek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#9_Budte_trpelivi_a_konzistentni\" title=\"9. Bu\u010fte trp\u011bliv\u00ed a konzistentn\u00ed\">9. Bu\u010fte trp\u011bliv\u00ed a konzistentn\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Snad ka\u017ed\u00fd n\u011bkdy zatou\u017eil po vyr\u00fdsovan\u00e9m b\u0159ichu, kter\u00e9 maj\u00ed fitnessky a fitness\u00e1ci na soci\u00e1ln\u00edch s\u00edt\u00edch. <strong>Vypracovan\u00fd six-pack toti\u017e nejen dob\u0159e vypad\u00e1,<\/strong> ale nav\u00edc okol\u00ed ukazuje i to, \u017ee na sob\u011b mak\u00e1te. I kdy\u017e se lid\u00e9 na fotk\u00e1ch s b\u0159i\u0161\u00e1ky usm\u00edvaj\u00ed, asi je v\u00e1m jasn\u00e9, \u017ee cesta k nim nen\u00ed \u00fapln\u011b proch\u00e1zkou r\u016f\u017eov\u00fdm sadem. Jsou za t\u00edm stovky hodin v posilovn\u011b, dob\u0159e sestaven\u00fd j\u00eddeln\u00ed\u010dek, optim\u00e1ln\u00ed regenerace a mnoho dal\u0161\u00edch faktor\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku se proto zam\u011b\u0159\u00edme na z\u00e1kladn\u00ed body, jejich\u017e dodr\u017eov\u00e1n\u00ed v\u00e1m <strong>pom\u016f\u017ee zbavit se vrstvy podko\u017en\u00edho tuku na b\u0159i\u0161e a odhalit vysn\u011bn\u00fd six-pack.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_vlastne_six-pack\"><\/span>Co je to vlastn\u011b six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na \u00favod bych za\u010dala dobrou zpr\u00e1vou \u2013\u2060 nemus\u00edme \u010dekat, a\u017e se n\u011bjak\u00fdm z\u00e1zrakem na na\u0161em t\u011ble ty vysn\u011bn\u00e9 \u201cbuchti\u010dky\u201d objev\u00ed. <strong>V\u0161ichni u\u017e je m\u00e1me. <\/strong>Jen ta vrstva podko\u017en\u00edho tuku je dok\u00e1\u017ee pom\u011brn\u011b d\u016fkladn\u011b ukr\u00fdt. M\u016f\u017eeme tak n\u011bkdy m\u00edt pocit, jako bychom m\u00edsto six-packu m\u011bli sp\u00ed\u0161e one-pack. Ale nebojte, ty <strong>svaly tam jsou.<\/strong> Kdy\u017e chceme, aby byly viditeln\u00e9, je zpravidla pot\u0159eba<strong> zv\u011bt\u0161it jejich objem a zbavit se v\u011bt\u0161\u00ed \u010d\u00e1sti tuku, <\/strong>kv\u016fli kter\u00e9mu nejdou vid\u011bt. V tomto ohledu hraje do jist\u00e9 m\u00edry roli i genetika. Procento tuku, p\u0159i kter\u00e9m budou b\u0159i\u0161n\u00ed svaly vystupovat, se p\u0159edev\u0161\u00edm mezi \u017eenami a mu\u017ei li\u0161\u00ed. A roli hraje i to, odkud bude na\u0161e t\u011blo tuk br\u00e1t nejd\u0159\u00edve. Nem\u016f\u017eeme si tedy ur\u010dit, \u017ee chceme hubnout tuk jen z b\u0159icha. Takhle to prost\u011b nefunguje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mo\u017en\u00e1 v\u00e1s tak\u00e9 p\u0159ekvap\u00ed, \u017ee ne <strong>ka\u017ed\u00fd m\u00e1 dispozice k tomu m\u00edt six-pack.<\/strong> Z\u00e1le\u017e\u00ed toti\u017e na anatomick\u00e9m uspo\u0159\u00e1d\u00e1n\u00ed b\u0159i\u0161n\u00edch sval\u016f. Nebu\u010fte proto zklam\u00e1ni, pokud by se v\u00e1m na b\u0159i\u0161e povedl vyr\u00fdsovat jen<strong> four-pack, nebo naopak eight-pack. <\/strong>Je to norm\u00e1ln\u00ed a za ka\u017edou viditelnou cihli\u010dku na b\u0159i\u0161e na sebe m\u016f\u017eete b\u00fdt py\u0161n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1124x750.jpg\" alt=\"Co je to vlastn\u011b six-pack?\" class=\"wp-image-423888\" style=\"width:843px;height:563px\" title=\"Co je to vlastn\u011b six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-kopie.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=\"Jak_na_vyrysovany_six-pack\"><\/span>Jak na vyr\u00fdsovan\u00fd six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159em\u00fd\u0161l\u00edte, jak zhubnout b\u0159icho? Pokud hned na \u00favod \u010dek\u00e1te, \u017ee v\u00e1m doporu\u010d\u00edme <a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">1000 sed-leh\u016f ka\u017ed\u00fd den a m\u00e1te vystar\u00e1no, asi v\u00e1s zklameme.<\/a> <strong>Cesta k vyr\u00fdsovan\u00e9mu b\u0159ichu je mnohem komplexn\u011bj\u0161\u00ed. <\/strong>Stejn\u011b tak asi nen\u00ed p\u0159ekvapen\u00ed, \u017ee v\u00e1s nespas\u00ed \u017e\u00e1dn\u00fd z\u00e1zra\u010dn\u00fd drink pro nastartov\u00e1n\u00ed metabolismu, jarn\u00ed detox \u010di pit\u00ed celerov\u00e9 \u0161\u0165\u00e1vy ka\u017ed\u00e9 r\u00e1no.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostat se k vysn\u011bn\u00e9mu six-packu je b\u011bh na del\u0161\u00ed tra\u0165. I proto to mnoho lid\u00ed vzd\u00e1, kdy\u017e zjist\u00ed, \u017ee program na \u201edokonal\u00e9 b\u0159\u00ed\u0161ko u\u017e za 30 dn\u016f\u201d nefunguje. Abyste k c\u00edli do\u0161li, je pot\u0159eba 100% p\u0159esv\u011bd\u010den\u00ed, \u017ee to opravdu chcete a jste ochotni i n\u011bco ob\u011btovat. Bez toho to prost\u011b nep\u016fjde.&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\"><span class=\"ez-toc-section\" id=\"1_Spocitejte_si_kolik_kalorii_byste_meli_jist\"><\/span>1. Spo\u010d\u00edtejte si, kolik kalori\u00ed byste m\u011bli j\u00edst<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U lid\u00ed, kte\u0159\u00ed maj\u00ed nadv\u00e1hu, \u010dasto sta\u010d\u00ed ud\u011blat <strong>men\u0161\u00ed zm\u011bny v j\u00eddeln\u00ed\u010dku, <\/strong>aby byly vid\u011bt n\u011bjak\u00e9 zm\u011bny postavy. O n\u011bco t\u011b\u017e\u0161\u00ed je to ale v p\u0159\u00edpad\u011b, \u017ee se pot\u0159ebujete zbavit t\u0159eba posledn\u00edch p\u00e1r kilo tuku, kter\u00e9 v\u00e1s d\u011bl\u00ed od viditeln\u00e9ho six-packu. V takov\u00e9m p\u0159\u00edpad\u011b je pot\u0159eba <strong>mnohem v\u011bt\u0161\u00ed \u00fasil\u00ed, <\/strong>abyste usp\u011bli. Skv\u011bl\u00fdm odrazov\u00fdm m\u016fstkem proto m\u016f\u017ee b\u00fdt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161e kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu,<\/strong><\/a> kter\u00e1 pom\u016f\u017ee pom\u011brn\u011b p\u0159esn\u011b odhadnout pot\u0159ebn\u00e9 mno\u017estv\u00ed energie s ohledem na n\u00e1\u0161 \u017eivotn\u00ed styl a c\u00edl. Pak u\u017e sta\u010d\u00ed jen pe\u010dliv\u011b odva\u017eovat j\u00eddlo a zapisovat si hodnoty makro\u017eivin a kalori\u00ed. Pr\u00e1ci n\u00e1m v\u00fdznamn\u011b uleh\u010d\u00ed i r\u016fzn\u00e9 aplikace.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doporu\u010den\u00fdch hodnot se m\u016f\u017eete zkusit dr\u017eet 2\u2013\u20603 t\u00fddny a pak zv\u00e1\u017een\u00edm, zm\u011b\u0159en\u00edm t\u011blesn\u00fdch obvod\u016f a kontrolou formy na fotk\u00e1ch <strong>zhodno\u0165te, jak\u00e9ho pokroku jste dos\u00e1hli. <\/strong>Pokud \u017e\u00e1dn\u00e9ho, m\u016f\u017eete zkusit ubrat cca 200 kcal a pokra\u010dovat znovu 2\u2013\u20603 t\u00fddny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jakmile se do cel\u00e9ho procesu dostanete, uvid\u00edte, \u017ee v\u00e1m sledov\u00e1n\u00ed p\u0159\u00edjmu nebude d\u011blat v\u011bt\u0161\u00ed probl\u00e9m. Ve fin\u00e1le pak m\u016f\u017eete <strong>\u010derpat z v\u00fdhod, kter\u00e9 s sebou po\u010d\u00edt\u00e1n\u00ed kalori\u00ed nese. <\/strong>V\u00edce se o nich do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak j\u00edst pizzu, sladkosti, a p\u0159esto hubnout d\u00edky IIFYM?<\/strong><\/a>&nbsp;<\/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\/2023\/03\/iStock-502387628-2-1124x750.jpg\" alt=\"kolik kalori\u00ed byste m\u011bli j\u00edst pro hubnut\u00ed b\u0159icha\" class=\"wp-image-423904\" style=\"width:843px;height:563px\" title=\"kolik kalori\u00ed byste m\u011bli j\u00edst pro hubnut\u00ed b\u0159icha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-502387628-2-2048x1367.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=\"2_Vybirejte_si_vhodnejsi_potraviny_a_napoje\"><\/span>2. Vyb\u00edrejte si vhodn\u011bj\u0161\u00ed potraviny a n\u00e1poje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. Zam\u011b\u0159te se na b\u00edlkoviny<\/h3>\n\n\n\n<p>Kalorie nejsou v\u0161echno. Pokud se rozhodnete pou\u017e\u00edt<strong> na\u0161i kalkula\u010dku energetick\u00e9ho p\u0159\u00edjmu,<\/strong> m\u016f\u017eete si v\u0161imnout, \u017ee v\u00e1m doporu\u010d\u00ed i<strong> hodnoty makro\u017eivin, <\/strong>kter\u00fdch byste se p\u0159ibli\u017en\u011b m\u011bli dr\u017eet. Ve fin\u00e1le ale nen\u00ed a\u017e tak d\u016fle\u017eit\u00fd pom\u011br mezi sacharidy a tuky. Pro hubnut\u00ed tuku a nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty je <strong>kl\u00ed\u010dov\u00fd p\u0159edev\u0161\u00edm dostate\u010dn\u00fd p\u0159\u00edsun kvalitn\u00edch b\u00edlkovin. <\/strong>Z\u00e1klad m\u016f\u017ee tvo\u0159it t\u0159eba libov\u00e9 maso, kvalitn\u00ed ml\u00e9\u010dn\u00e9 v\u00fdrobky \u010di <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bniny<\/strong><\/a><strong>. <\/strong>Z jak\u00fdch dal\u0161\u00edch zdroj\u016f je \u010derpat, se <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dozv\u00edte v samostatn\u00e9m \u010dl\u00e1nku<\/strong><\/a><strong>.<\/strong> Skv\u011bl\u00fdm pomocn\u00edkem m\u016f\u017ee b\u00fdt t\u0159eba <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00fd protein<\/strong><\/a><strong>,<\/strong> kter\u00fd se d\u00e1 p\u00edt ve form\u011b shaku nebo p\u0159idat do j\u00eddla. A m\u00e1me samoz\u0159ejm\u011b i tipy na <a href=\"https:\/\/gymbeam.cz\/blog\/jake-zdroje-rostlinnych-bilkovin-jsou-nejlepsi-a-proc-je-zaradit-do-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdroje rostlinn\u00fdch b\u00edlkovin pro vegetari\u00e1ny a vegany<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. Nezapom\u00ednejte na ovoce a zeleninu<\/h3>\n\n\n\n<p>Podle obecn\u00fdch doporu\u010den\u00ed bychom m\u011bli denn\u011b sn\u00edst cca <strong>600 g ovoce a zeleniny (p\u0159ibli\u017en\u011b v pom\u011bru 1:2).<\/strong> Pom\u016f\u017ee n\u00e1m to toti\u017e pokr\u00fdt na\u0161i denn\u00ed pot\u0159ebu mikro\u017eivin, jako jsou <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-ma-ovoce-a-ktere-vitaminy-a-mineralni-latky-obsahuje\/\" target=\"_blank\" aria-label=\"vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky.<\/a> <\/strong>Krom\u011b toho tyto potraviny maj\u00ed i dal\u0161\u00ed v\u00fdhody. Ve velk\u00e9m objemu obsahuj\u00ed pom\u011brn\u011b mal\u00e9 mno\u017estv\u00ed kalori\u00ed. Jsou toti\u017e z velk\u00e9 \u010d\u00e1sti tvo\u0159eny vodou, nav\u00edc maj\u00ed i vy\u0161\u0161\u00ed pod\u00edl vl\u00e1kniny a dal\u0161\u00edch prosp\u011b\u0161n\u00fdch l\u00e1tek (nap\u0159. antioxidanty). Slo\u017een\u00ed ovoce a zeleniny n\u00e1m tak pom\u016f\u017ee<strong> zv\u00fd\u0161it sytost a zaplnit \u017ealudek, <\/strong>co\u017e je p\u0159edev\u0161\u00edm v kalorick\u00e9m deficitu \u017e\u00e1douc\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete v\u00edce tip\u016f na zdrav\u00e9 stravov\u00e1n\u00ed, nem\u011bl by v\u00e1m uj\u00edt \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/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\">2.3. Omezte fast-food<\/h3>\n\n\n\n<p>Fast-food je problematick\u00fd hned z n\u011bkolika d\u016fvod\u016f:<\/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>Zpravidla v n\u011bm najdete p\u0159edev\u0161\u00edm <strong>ultrazpracovan\u00e9 potraviny,<\/strong> kter\u00e9 maj\u00ed <strong>n\u00edzk\u00fd pod\u00edl mikro\u017eivin (n\u00edzk\u00e1 nutri\u010dn\u00ed denzita).&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>V mal\u00e9m mno\u017estv\u00ed m\u00e1 pom\u011brn\u011b hodn\u011b kcal, <\/strong>je tak snadn\u00e9 p\u0159e\u0161vihnout sv\u016fj p\u0159\u00edjem.&nbsp;<\/li>\n\n\n\n<li>J\u00eddlo o 400 kcal z fast-foodu v\u00e1s pravd\u011bpodobn\u011b <strong>zasyt\u00ed m\u00e9n\u011b<\/strong> ne\u017e komplexn\u00ed pokrm s vyv\u00e1\u017een\u00fdm obsahem v\u0161ech makro\u017eivin. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span>&nbsp;<\/li>\n\n\n\n<li>Fast-food je nav\u00edc <strong>bohat\u00fd na s\u016fl. <\/strong>A ta se v j\u00eddeln\u00ed\u010dku b\u011b\u017en\u00e9 populace vyskytuje o dost v\u00edce, ne\u017e by m\u011bla. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u2013\u20606]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neznamen\u00e1 to ov\u0161em, \u017ee se mus\u00edme fast-foodu \u00fapln\u011b vyh\u00fdbat. Je ale pot\u0159eba <strong>vyb\u00edrat chyt\u0159e. <\/strong>Dobrou volbou m\u016f\u017ee b\u00fdt nap\u0159\u00edklad wrap s grilovan\u00fdm ku\u0159ec\u00edm masem v tortille, kter\u00fd dopln\u00edme sal\u00e1tem bez z\u00e1livky \u010di majon\u00e9zy. Pokud takov\u00e9 j\u00eddlo nav\u00edc zapijeme vodou, m\u016f\u017eeme ho pova\u017eovat za pom\u011brn\u011b zdrav\u00fd ob\u011bd.&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\">2.4. Vyhn\u011bte se tekut\u00fdm kalori\u00edm v limon\u00e1d\u00e1ch a sladk\u00fdch n\u00e1poj\u00edch<\/h3>\n\n\n\n<p>Kalorie z j\u00eddla jsou jedna v\u011bc a tak n\u011bjak s nimi po\u010d\u00edt\u00e1me. Nemile n\u00e1s ale m\u016f\u017ee p\u0159ekvapit <strong>energetick\u00e1 hodnota nealkoholick\u00fdch n\u00e1poj\u016f. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/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\"><strong>Pr\u016fm\u011brn\u00e1 energetick\u00e1 hodnota na 500 ml<\/strong>&nbsp;<\/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\"><center><strong>N\u00e1poj<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-cola<\/td><td class=\"has-text-align-center\" data-align=\"center\">226 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprite<\/td><td class=\"has-text-align-center\" data-align=\"center\">171 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pomeran\u010dov\u00fd d\u017eus<\/td><td class=\"has-text-align-center\" data-align=\"center\">222 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00fd n\u00e1poj<\/td><td class=\"has-text-align-center\" data-align=\"center\">263 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nestea broskev<\/td><td class=\"has-text-align-center\" data-align=\"center\">94 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fanta<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.5. Omezte p\u0159\u00edjem alkoholu<\/h3>\n\n\n\n<p>A podobn\u011b je to i s <strong>alkoholick\u00fdmi n\u00e1poji<\/strong>. Ty maj\u00ed nav\u00edc tu nev\u00fdhodu, \u017ee po jejich po\u017eit\u00ed <strong>ztr\u00e1c\u00edme z\u00e1brany. <\/strong>Snadn\u011bji n\u00e1s tak m\u016f\u017ee zl\u00e1kat kebab nebo pizza na n\u00e1dra\u017e\u00ed p\u0159i \u010dek\u00e1n\u00ed na no\u010dn\u00ed autobus. A to ani nemluv\u00edme o tom <strong>uzob\u00e1v\u00e1n\u00ed <\/strong>solen\u00fdch ara\u0161\u00edd\u016f a chips\u016f p\u0159i pop\u00edjen\u00ed. Tento zv\u00fd\u0161en\u00fd <strong>p\u0159\u00edjem sacharid\u016f a soli z pochutin se pak m\u016f\u017ee do\u010dasn\u011b projevovat i vy\u0161\u0161\u00edm zadr\u017eov\u00e1n\u00edm vody v t\u011ble.<\/strong> I to pak ur\u010dit\u00fdm zp\u016fsobem br\u00e1n\u00ed b\u0159i\u0161n\u00edmu svalstvu, aby za\u010dalo pomalu vykukovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u2013\u206010]<\/span>&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\">Pr\u016fm\u011brn\u00e1 energetick\u00e1 hodnota alkoholick\u00fdch n\u00e1poj\u016f<\/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\"><center><strong>N\u00e1poj<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">10\u00b0 pivo (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">185 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12\u00b0 pivo (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">265 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Polosuch\u00e9 b\u00edl\u00e9 v\u00edno (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">146 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Such\u00e9 prosecco (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">132 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pan\u00e1k vodky (0,4 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cuba libre (200 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Kdy\u017e vid\u00edte, jak kv\u016fli n\u00e1poj\u016fm m\u016f\u017eete necht\u011bn\u011b na konto sv\u00e9ho energetick\u00e9ho p\u0159\u00edjmu b\u011bhem ve\u010dera <strong>p\u0159ipsat n\u011bkolik stovek kalori\u00ed, <\/strong>asi je jasn\u00e9, \u017ee to s viditeln\u00fdm six-packem nep\u016fjde \u00fapln\u011b dohromady. Ale jak jsme si \u0159ekli u\u017e v \u00favodu, je pot\u0159eba v\u00fdsledk\u016fm n\u011bco ob\u011btovat. Voda tak pro v\u00e1s bude ten nejlep\u0161\u00ed par\u0165\u00e1k.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete zjistit, kde je\u0161t\u011b jsou tekut\u00e9 kalorie, pak by v\u00e1m nem\u011bl uj\u00edt \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie a jak v\u00e1m tyto pr\u00e1zdn\u00e9 kalorie br\u00e1n\u00ed v hubnut\u00ed?<\/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\/2023\/03\/IMG_8407-1-1124x749.jpg\" alt=\"Vyb\u00edrejte si vhodn\u011bj\u0161\u00ed potraviny a n\u00e1poje p\u0159i hubnut\u00ed b\u0159icha\" class=\"wp-image-423921\" style=\"width:843px;height:562px\" title=\"Vyb\u00edrejte si vhodn\u011bj\u0161\u00ed potraviny a n\u00e1poje p\u0159i hubnut\u00ed b\u0159icha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8407-1-2048x1365.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\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=\"3_Naberte_svaly\"><\/span>3. Naberte svaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e jsme si \u0159ekli v \u00favodu, six-pak u\u017e v\u0161ichni m\u00e1me, jde jen o to sn\u00ed\u017eit procento t\u011blesn\u00e9ho tuku, aby n\u00e1m za\u010dal pomalu vykukovat. <strong>Nesta\u010d\u00ed ov\u0161em zam\u011b\u0159it se jen na b\u0159icho.<\/strong> Aby postava vypadala dob\u0159e, je pot\u0159eba budovat svalovou hmotu po cel\u00e9m t\u011ble. No a k tomu pot\u0159ebujeme samoz\u0159ejm\u011b <strong>kvalitn\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tr\u00e9ninkov\u00fd pl\u00e1n<\/strong><\/a><strong>,<\/strong> kter\u00fd odpov\u00edd\u00e1 na\u0161im \u010dasov\u00fdm mo\u017enostem. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro n\u011bkoho to znamen\u00e1 odjet<strong> silov\u00fd tr\u00e9nink 3kr\u00e1t t\u00fddn\u011b, jin\u00fd bude chodit 4kr\u00e1t t\u00fddn\u011b, <\/strong>to je na ka\u017ed\u00e9m z n\u00e1s a na\u0161ich \u010dasov\u00fdch mo\u017enostech. Rozhodn\u011b se ale vyhn\u011bte <a href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>za\u010d\u00e1te\u010dnick\u00e9 chyb\u011b,<\/strong><\/a> kdy \u010dlov\u011bk za\u010dne zb\u011bsile googlit<strong> \u201enejlep\u0161\u00ed cviky na b\u0159icho\u201d<\/strong> a pak je ka\u017ed\u00fd den slep\u011b opakuje. Tudy cesta nevede. Mus\u00edme se zam\u011b\u0159it na celek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nap\u0159\u00edklad chceme chodit do fitka 3kr\u00e1t t\u00fddn\u011b, bude pro n\u00e1s skv\u011blou volbou <strong>full-body tr\u00e9nink zalo\u017een\u00fd na komplexn\u00edch cvic\u00edch, <\/strong>jako jsou d\u0159epy, kliky, v\u00fdpady, mrtv\u00e9 tahy a podobn\u011b. T\u011bmi zapoj\u00edme z\u00e1rove\u0148 v\u00edce svalov\u00fdch parti\u00ed. Tr\u00e9nink je tak velmi efektivn\u00ed. No a kdy\u017e si k n\u011bmu p\u0159id\u00e1me je\u0161t\u011b <strong>2kr\u00e1t t\u00fddn\u011b nav\u00edc tr\u00e9nink b\u0159icha, <\/strong>bude to pro za\u010d\u00e1tek \u00fapln\u011b dosta\u010duj\u00edc\u00ed.&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\">Inspiraci na tr\u00e9nink b\u0159icha najdete v na\u0161ich \u010dl\u00e1nc\u00edch:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hled\u00e1te cviky, d\u00edky kter\u00fdm efektivn\u011b procvi\u010d\u00edte b\u0159icho? Najdete je v \u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.<\/strong><\/a><\/li>\n\n\n\n<li>B\u0159icho m\u016f\u017eete procvi\u010dit i na fit m\u00ed\u010di, jak na to, zjist\u00edte v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-ucinnych-cviku-na-bricho-a-na-zadek-s-fit-micem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 \u00fa\u010dinn\u00fdch cvik\u016f na b\u0159icho a na zadek s fit m\u00ed\u010dem.<\/strong><\/a><\/li>\n\n\n\n<li>Inspiraci na kr\u00e1tk\u00fd a intenzivn\u00ed tr\u00e9nink b\u0159icha najdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/domaci-6minutovy-trenink-s-ucinnymi-cviky-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dom\u00e1c\u00ed 6 minutov\u00fd tr\u00e9nink s \u00fa\u010dinn\u00fdmi cviky na b\u0159icho.<\/strong><\/a><\/li>\n\n\n\n<li>Kruhov\u00e9 tr\u00e9ninky zam\u011b\u0159en\u00e9 na b\u0159icho odcvi\u010d\u00edte podle \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Posilte st\u0159ed t\u011bla pomoc\u00ed kruhov\u00e9ho tr\u00e9ninku b\u0159icha.<\/strong><\/a><\/li>\n\n\n\n<li>Spodn\u00ed b\u0159icho procvi\u010d\u00edte d\u00edky cvik\u016fm z \u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-spodni-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spodn\u00ed b\u0159icho: 13 nejlep\u0161\u00edch cvik\u016f s vlastn\u00ed vahou.<\/strong><\/a><strong>&nbsp;<\/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>No a pomoci v\u00e1m mohou tak\u00e9 tr\u00e9ninkov\u00e9<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pom\u016fcky, kter\u00e9 vyu\u017eijete doma i ve fitku.<\/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.cz\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1124x749.jpg\" alt=\"Naberte svaly, abyste m\u011bli viditeln\u00fd six-pack\" class=\"wp-image-423936\" style=\"width:843px;height:562px\" title=\"Naberte svaly, abyste m\u011bli viditeln\u00fd six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC_8108-2048x1365.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=\"4_Nezapominejte_na_kardio\"><\/span>4. Nezapom\u00ednejte na kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bjakou dobu mezi silov\u00fdmi sportovci panoval m\u00fdtus, \u017ee je pot\u0159eba vyh\u00fdbat se kardiu, proto\u017ee p\u00e1l\u00ed pracn\u011b vybudovan\u00e9 svaly. Je ov\u0161em d\u016fle\u017eit\u00e9 pod\u00edvat se na kontext. Pokud budete 3kr\u00e1t t\u00fddn\u011b b\u011bhat p\u016flmaraton, asi to <strong>nebude pro regeneraci \u00fapln\u011b optim\u00e1ln\u00ed<\/strong> a je dost mo\u017en\u00e9, \u017ee t\u011blo bude m\u00edt tendenci zbavovat se svalov\u00e9 hmoty, aby bylo pro b\u011bh co nejleh\u010d\u00ed. Toho se ov\u0161em rozhodn\u011b nemus\u00edte b\u00e1t v p\u0159\u00edpad\u011b, \u017ee se<strong> p\u016fjdete ob\u010das na hodinku prob\u011bhnout, vyjedete na kole nebo si d\u00e1te v\u00edkendovou t\u00faru po hor\u00e1ch.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto aktivity jsou nejen prosp\u011b\u0161n\u00e9 pro zdrav\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu, ale tak\u00e9 podporuj\u00ed hubnut\u00ed. Sp\u00e1l\u00edte p\u0159i nich toti\u017e velk\u00e9 mno\u017estv\u00ed kalori\u00ed, co\u017e v\u00e1m pom\u016f\u017ee postupn\u011b sni\u017eovat procento t\u011blesn\u00e9ho tuku a pomalu odhalovat b\u0159i\u0161n\u00ed svaly. A pokud chcete co nejrychlej\u0161\u00ed v\u00fdsledky, bude ide\u00e1ln\u00ed<strong> kombinovat vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek a silov\u00fd tr\u00e9nink s kardiem. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste sv\u00e9 sna\u017een\u00ed je\u0161t\u011b podpo\u0159ili a maximalizovali spalov\u00e1n\u00ed kalori\u00ed p\u0159i tr\u00e9ninku, m\u016f\u017eete si pomoci<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spalova\u010di tuku.<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaj\u00edm\u00e1 v\u00e1s, p\u0159i kter\u00e9 aktivit\u011b sp\u00e1l\u00edte nejrychleji kilogram tuku? Pak by v\u00e1m nem\u011bl uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-kilogram-tuku-a-kolik-energie-se-v-nem-vlastne-ukryva\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zhubnout kilogram tuku a kolik energie se v n\u011bm vlastn\u011b ukr\u00fdv\u00e1?<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>A pokud nem\u00e1te na del\u0161\u00ed kardio tr\u00e9nink \u010das, m\u016f\u017eete spalov\u00e1n\u00ed tuku podpo\u0159it tak\u00e9 d\u00edky HIIT a \u0161vihadlu. V\u00edce se o intervalov\u00e9m tr\u00e9ninku do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak sk\u00e1kat p\u0159es \u0161vihadlo? 6 cvik\u016f a 3 HIIT tr\u00e9ninky pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed.<\/strong><\/a><\/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\/2023\/03\/image00011-4-1124x749.jpeg\" alt=\"Nezapom\u00ednejte na kardio p\u0159i hubnut\u00ed b\u0159icha\" class=\"wp-image-423998\" style=\"width:843px;height:562px\" title=\"Nezapom\u00ednejte na kardio p\u0159i hubnut\u00ed b\u0159icha\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00011-4.jpeg 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=\"5_Budte_behem_dne_aktivnejsi\"><\/span>5. Bu\u010fte b\u011bhem dne aktivn\u011bj\u0161\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodr\u017eov\u00e1n\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu je z\u00e1klad. Pokud se ale v\u00e1\u0161 celkov\u00fd pohyb smrskne jen do 3 hodin t\u00fddn\u011b ve fitku a zbytek prosed\u00edte u po\u010d\u00edta\u010de, nebude to nejsp\u00ed\u0161 sta\u010dit. Nesm\u00edte toti\u017e podcenit ani roli <strong>p\u0159irozen\u00e9ho pohybu b\u011bhem dne, tzv. NEAT. <\/strong>V\u00edce se o n\u011bm do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/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 is-style-default\"><strong>Poj\u010fme si to uk\u00e1zat na p\u0159\u00edkladu jednoho dne 65kg \u017eeny:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ta <strong>chod\u00ed do pr\u00e1ce i dom\u016f p\u011b\u0161ky,<\/strong> d\u00edky \u010demu\u017e sp\u00e1l\u00ed za hodinu a p\u016fl asi 488 kcal. Odpoledne se v\u011bnuje 2 hodiny \u00faklidu, \u010d\u00edm\u017e sp\u00e1l\u00ed dal\u0161\u00edch 428 kcal. Jen t\u00edmto sp\u00e1l\u00ed za den cca <strong>916 kcal.<\/strong> A to u\u017e je slu\u0161n\u00e9 mno\u017estv\u00ed, \u017ee?&nbsp;<\/li>\n\n\n\n<li>Pro srovn\u00e1n\u00ed \u2013 pokud by tato stejn\u00e1 \u017eena m\u00edsto \u00faklidu le\u017eela u televize, r\u00e1no si p\u0159ispala a do pr\u00e1ce jela MHD, sp\u00e1lila by za stejnou dobu<strong> jen cca 250 kcal.<\/strong><\/li>\n\n\n\n<li>Jen tyto b\u011b\u017en\u00e9 nesportovn\u00ed aktivity n\u00e1m ud\u011blaj\u00ed <strong>v jeden den rozd\u00edl 666 kcal.&nbsp;&nbsp;&nbsp;&nbsp;<\/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>Pokud budete m\u00edt p\u0159es den velk\u00fd v\u00fddej p\u0159irozen\u00fdm pohybem, <strong>podpo\u0159\u00edte zdrav\u00ed, a nav\u00edc si m\u016f\u017eete dop\u0159\u00e1t i p\u0159i hubnut\u00ed v\u00edce j\u00eddla. <\/strong>No a co si budeme pov\u00eddat, s pln\u00fdm b\u0159ichem se hubne l\u00e9pe, ne\u017e kdy\u017e v\u00e1m v n\u011bm kru\u010d\u00ed, \u017ee? <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u2013\u206014]<\/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\">Jak do sv\u00e9ho dne za\u0159adit v\u00edce p\u0159irozen\u00e9ho pohybu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cho\u010fte p\u011b\u0161ky, vystupte alespo\u0148 o zast\u00e1vku d\u0159\u00edve a projd\u011bte se<\/li>\n\n\n\n<li>rozlu\u010dte se s v\u00fdtahem a eskal\u00e1tory, schody jsou od te\u010f nejlep\u0161\u00ed k\u00e1mo\u0161<\/li>\n\n\n\n<li>ukl\u00edzejte&nbsp;<\/li>\n\n\n\n<li>v\u011bnujte se pr\u00e1ci na zahrad\u011b<\/li>\n\n\n\n<li>nele\u017ete p\u0159es den<\/li>\n\n\n\n<li>ven\u010dete psa<\/li>\n\n\n\n<li>pomozte bl\u00edzk\u00fdm s hl\u00edd\u00e1n\u00edm d\u011bt\u00ed, ty nevydr\u017e\u00ed chv\u00edli na m\u00edst\u011b, a tak m\u00e1te o pohyb postar\u00e1no<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enost\u00ed, jak b\u00fdt v\u00edce aktivn\u00ed, je \u0159ada. Hlavn\u011b se v\u011bnujte aktivit\u00e1m, kter\u00e9 v\u00e1s budou bavit. To je kl\u00ed\u010d k tomu, abyste u nich vydr\u017eeli.&nbsp;<\/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\/2023\/03\/MG_0344-1-1124x749.png\" alt=\"Jak do sv\u00e9ho dne za\u0159adit v\u00edce p\u0159irozen\u00e9ho pohybu?\" class=\"wp-image-424014\" style=\"width:843px;height:562px\" title=\"Jak do sv\u00e9ho dne za\u0159adit v\u00edce p\u0159irozen\u00e9ho pohybu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_0344-1.png 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=\"6_Vyhnete_se_extremnim_pristupum\"><\/span>6. Vyhn\u011bte se extr\u00e9mn\u00edm p\u0159\u00edstup\u016fm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud si mysl\u00edte, \u017ee \u010d\u00edm m\u00e9n\u011b budete j\u00edst, t\u00edm rychlej\u0161\u00ed budou v\u00fdsledky, jste na omylu. Jasn\u011b, ob\u010das se m\u016f\u017ee st\u00e1t, \u017ee b\u011bhem dne nest\u00edh\u00e1te, a v\u00e1\u0161 p\u0159\u00edjem tak nen\u00ed \u00fapln\u011b dosta\u010duj\u00edc\u00ed. Pokud by se ale tato situace opakovala \u010dast\u011bji, <strong>zad\u011bl\u00e1v\u00e1te si na zdravotn\u00ed probl\u00e9my, <\/strong>kter\u00e9 se s nedostate\u010dn\u00fdm p\u0159\u00edjmem poj\u00ed. To je ostatn\u011b probl\u00e9m i r\u016fzn\u00fdch <strong>m\u011bs\u00ed\u010dn\u00edch v\u00fdzev a rychl\u00fdch hubnouc\u00edch program\u016f, <\/strong>kter\u00e9 slibuj\u00ed okam\u017eit\u00e9 v\u00fdsledky.&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\">Mo\u017en\u00e9 d\u016fsledky dlouhodob\u011b n\u00edzk\u00e9ho energetick\u00e9ho p\u0159\u00edjmu:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fanava<\/li>\n\n\n\n<li>nepravideln\u00e1 menstruace nebo jej\u00ed \u00fapln\u00e9 vynech\u00e1n\u00ed<\/li>\n\n\n\n<li>sn\u00ed\u017een\u00e1 hustota kost\u00ed<\/li>\n\n\n\n<li>bolesti hlavy, nevolnost<\/li>\n\n\n\n<li>hubnut\u00ed&nbsp;<\/li>\n\n\n\n<li>tr\u00e1vic\u00ed pot\u00ed\u017ee<\/li>\n\n\n\n<li>vypad\u00e1v\u00e1n\u00ed vlas\u016f<\/li>\n\n\n\n<li>pocit chladu<\/li>\n\n\n\n<li>vy\u0161\u0161\u00ed kazivost zub\u016f<\/li>\n\n\n\n<li>oslaben\u00e1 imunita <span style=\"color:#ff6600\" class=\"tadv-color\">[15\u2013\u206018]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A to je jen \u010d\u00e1st mo\u017en\u00fdch <strong>fyzick\u00fdch dopad\u016f,<\/strong> kter\u00e9 se s n\u00edzk\u00fdm p\u0159\u00edjmem poj\u00ed. Nezpochybniteln\u00fd je tak\u00e9 <strong>negativn\u00ed vliv na psychiku,<\/strong> kter\u00fd m\u016f\u017ee ve fin\u00e1le vy\u00fastit a\u017e v rozvoj <a href=\"https:\/\/gymbeam.cz\/blog\/poruchy-prijmu-potravy-proc-vznikaji-jake-jsou-jejich-priznaky-a-nasledky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>poruch p\u0159\u00edjmu potravy.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u017edy je tedy pot\u0159eba myslet na to, \u017ee <strong>zdrav\u00ed m\u00e1 tu nejvy\u0161\u0161\u00ed prioritu.<\/strong> Nem\u016f\u017eeme j\u00edst co nejm\u00e9n\u011b s vidinou rychlej\u0161\u00edch v\u00fdsledk\u016f. T\u011blo pot\u0159ebuje energii pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed v\u0161ech proces\u016f. A tu mu mus\u00edme d\u00e1t i za cenu pomalej\u0161\u00edch v\u00fdsledk\u016f. Asi se ale shodneme, \u017ee si <strong>rad\u011bji na viditeln\u00fd six-pack po\u010dk\u00e1me d\u00e9le, ne\u017e abychom riskovali zdravotn\u00ed pot\u00ed\u017ee, \u017ee?&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.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1124x749.jpg\" alt=\"Mo\u017en\u00e9 d\u016fsledky dlouhodob\u011b n\u00edzk\u00e9ho energetick\u00e9ho p\u0159\u00edjmu:\" class=\"wp-image-424030\" style=\"width:843px;height:562px\" title=\"Mo\u017en\u00e9 d\u016fsledky dlouhodob\u011b n\u00edzk\u00e9ho energetick\u00e9ho p\u0159\u00edjmu:\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1063392686-2048x1365.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=\"7_Nezapominejte_na_regeneraci\"><\/span>7. Nezapom\u00ednejte na regeneraci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00edme t\u00edm, \u017ee <strong>regenerace je podobn\u011b d\u016fle\u017eit\u00e1 jako tr\u00e9nink.<\/strong> Ve fin\u00e1le to ale d\u00e1v\u00e1 smysl. Svaly toti\u017e nerostou p\u0159i tom, co je drt\u00edme v posilovn\u011b. S\u00edl\u00ed a zv\u011bt\u0161uj\u00ed objem b\u011bhem toho, co na\u0161e<strong> t\u011blo regeneruje a opravuje tr\u00e9ninkem po\u0161kozen\u00e1 svalov\u00e1 vl\u00e1kna.<\/strong> Pokud mu ale tento prostor ned\u00e1me a pust\u00edme se za chv\u00edli do dal\u0161\u00edho tr\u00e9ninku, nem\u00e1 t\u011blo \u010das na jejich spraven\u00ed. P\u016fjdeme tak cvi\u010dit \u201erozbit\u00ed\u201d a nebudeme m\u00edt zdaleka tak dobr\u00e9 v\u00fdsledky, jako kdybychom dali t\u011blu \u010das vzpamatovat se z t\u011b\u017ek\u00e9ho tr\u00e9ninku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u017ee<strong> cvi\u010dit b\u0159icho hodinu r\u00e1no a hodinu ve\u010der je nesmysl.<\/strong> Bude sta\u010dit, kdy\u017e si do sv\u00e9ho klasick\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu p\u0159id\u00e1me nav\u00edc 2kr\u00e1t t\u00fddn\u011b je\u0161t\u011b tr\u00e9nink b\u0159icha. Nebojte, nen\u00ed to m\u00e1lo. <strong>Ony ty b\u0159i\u0161\u00e1ky dostanou zabrat i u jin\u00fdch komplexn\u00edch cvik\u016f, kdy si to mo\u017en\u00e1 ani neuv\u011bdomujeme. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud p\u0159em\u00fd\u0161l\u00edte, co je\u0161t\u011b m\u016f\u017eete ud\u011blat pro regeneraci sval\u016f po tr\u00e9ninku, zkuste d\u00e1t \u0161anci mas\u00e1\u017en\u00ed pistoli, v\u00e1lc\u016fm nebo vyzkou\u0161ejte jin\u00e9 tipy z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/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\/2023\/03\/IMG_9219-1-1124x749.jpg\" alt=\"D\u016fle\u017eitost regenerace pro r\u016fst sval\u016f\" class=\"wp-image-424048\" style=\"width:843px;height:562px\" title=\"D\u016fle\u017eitost regenerace pro r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_9219-1.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=\"8_Nepodcenujte_spanek\"><\/span>8. Nepodce\u0148ujte sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0158\u00edk\u00e1te si, jak spolu souvis\u00ed sp\u00e1nek a vyr\u00fdsovan\u00e9 svaly na b\u0159i\u0161e? Mo\u017en\u00e1 se budete divit, ale dost dob\u0159e se dopl\u0148uj\u00ed. Svou roli v tomto kontextu hraj\u00ed zejm\u00e9na <strong>hormony leptin a ghrelin, kter\u00e9 ovliv\u0148uj\u00ed hlad a sytost.<\/strong> Kdy\u017e jsme vyspan\u00ed, jsou tyto hormony v rovnov\u00e1ze a my m\u00e1me lep\u0161\u00ed kontrolu nad t\u00edm, kter\u00e9 potraviny a jak\u00e9 mno\u017estv\u00ed si vyb\u00edr\u00e1me. V p\u0159\u00edpad\u011b, \u017ee ponocujeme a nesp\u00edme dost, hladina t\u011bchto hormon\u016f se rozkol\u00eds\u00e1. Typicky se <strong>zv\u00fd\u0161\u00ed hladina hormonu hladu (ghrelin) a klesne hladina hormonu sytosti (leptin). <\/strong>To se pak projevuje v\u011bt\u0161\u00edm hladem a chut\u011bmi na kalori\u010dt\u011bj\u0161\u00ed j\u00eddla, co\u017e nen\u00ed p\u0159i r\u00fdsov\u00e1n\u00ed b\u0159icha ide\u00e1ln\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[20\u2013\u206021]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak nen\u00ed jedin\u00fd zp\u016fsob, jak sp\u00e1nek ovliv\u0148uje hubnut\u00ed. Pokud nedop\u0159ejeme sv\u00e9mu t\u011blu v noci dostatek odpo\u010dinku, <strong>budeme c\u00edtit b\u011bhem dne \u00fanavu. <\/strong>To p\u0159irozen\u011b povede k tomu, \u017ee budeme m\u00edt tendenci v\u00edce le\u017eet, sed\u011bt, odpo\u010d\u00edvat a m\u00e9n\u011b se h\u00fdbat. No a pohyb znamen\u00e1 <strong>p\u00e1len\u00ed kalori\u00ed.<\/strong> V tomto ohledu tak nedostatek sp\u00e1nku vede k ni\u017e\u0161\u00edmu v\u00fddeji b\u011bhem dne a pomalej\u0161\u00edmu hubnut\u00ed tuku nejen z oblasti b\u0159icha.<span style=\"color:#ff6600\" class=\"tadv-color\"> [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi nen\u00ed zapot\u0159eb\u00ed zmi\u0148ovat fakt, \u017ee <strong>kdy\u017e sp\u00edte, nechod\u00edte se pravideln\u011b d\u00edvat do lednice,<\/strong> co dobr\u00e9ho byste si je\u0161t\u011b mohli d\u00e1t. Berte zkr\u00e1tka sp\u00e1nek jako velk\u00e9ho pomocn\u00edka p\u0159i cest\u011b za vyr\u00fdsovan\u00fdm six-packem a v\u011bnujte mu dostatek \u010dasu, ide\u00e1ln\u011b <strong>7\u2013\u20608 hodin ka\u017ed\u00fd den. <\/strong>Budete m\u00edt d\u00edky n\u011bmu v\u00edce energie na tr\u00e9nink, celkov\u00e9 fungov\u00e1n\u00ed a tak\u00e9 lep\u0161\u00ed n\u00e1ladu.<\/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>Pokud se chcete dozv\u011bd\u011bt v\u00edce o benefitech sp\u00e1nku, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/strong><\/a><\/li>\n\n\n\n<li>Tipy pro kvalitn\u011bj\u0161\u00ed sp\u00e1nek najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a><\/li>\n\n\n\n<li>A pomoci v\u00e1m mohou tak\u00e9<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/pro-lepsi-spanek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dopl\u0148ky pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a><strong>&nbsp;<\/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\/2023\/03\/iStock-1326080733-1124x749.jpg\" alt=\"Nepodce\u0148ujte sp\u00e1nek p\u0159i hubnut\u00ed\" class=\"wp-image-424064\" style=\"width:843px;height:562px\" title=\"Nepodce\u0148ujte sp\u00e1nek p\u0159i hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1326080733-2048x1365.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=\"9_Budte_trpelivi_a_konzistentni\"><\/span>9. Bu\u010fte trp\u011bliv\u00ed a konzistentn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste se do r\u00fdsov\u00e1n\u00ed six-packu pustili s p\u0159edstavou, \u017ee vydr\u017e\u00edte b\u00fdt m\u011bs\u00edc striktn\u00ed a pak se objev\u00ed v\u00fdsledky, budete asi zklaman\u00ed. <strong>Zbavit se tuku na b\u0159i\u0161e a odhalit svaly t\u00e9to partie stoj\u00ed mnohem v\u00edce \u010dasu a \u00fasil\u00ed.<\/strong> Budete si muset ob\u010das n\u011bco od\u0159\u00edct, j\u00edt na tr\u00e9nink, i kdy\u017e se v\u00e1m nebude cht\u00edt, a odm\u00edtnout t\u0159eba taky n\u00e1v\u0161t\u011bvu pivovaru s neomezenou konzumac\u00ed. Ale o tom to je, kdy\u017e tohle v\u0161echno zvl\u00e1dnete a v\u00fdsledky se dostav\u00ed, budete na sebe o to py\u0161n\u011bj\u0161\u00ed, Proto\u017ee kdyby to bylo jednoduch\u00e9, m\u011bl by viditeln\u00fd six-pack skoro ka\u017ed\u00fd, ne?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy, jak si udr\u017eet discipl\u00ednu a motivaci, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-stanovit-cil-a-uspesne-ho-zvladnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si stanovit c\u00edl a \u00fasp\u011b\u0161n\u011b ho zvl\u00e1dnout.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o hubnut\u00ed b\u0159icha a dosa\u017een\u00ed six-packu dozv\u011bd\u011bt v\u00edce, pomohou v\u00e1m na\u0161e \u010dl\u00e1nky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/zhubnete-bricho-a-dostante-se-do-formy-diky-nasemu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zhubn\u011bte b\u0159icho a dosta\u0148te se do formy d\u00edky na\u0161emu jednoduch\u00e9mu n\u00e1vodu.<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/osvedceny-navod-na-six-pack-pro-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osv\u011bd\u010den\u00fd n\u00e1vod na six-pack: Strava a tr\u00e9nink pro vypracovan\u00e9 b\u0159icho.<\/strong><\/a><\/li>\n<\/ul>\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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i cest\u011b k six-packu je z\u00e1kladem motivace, tedy opravdu ho cht\u00edt a <strong>b\u00fdt o tom 100% p\u0159esv\u011bd\u010den\u00fd. <\/strong>Tato touha v\u00e1s po\u017eene vp\u0159ed ve dnech, kdy se v\u00e1m nebude cht\u00edt na sob\u011b pracovat. Pokud se ale budete \u0159\u00eddit tipy, kter\u00e9 jsme si v \u010dl\u00e1nku p\u0159edstavili, uvid\u00edte, \u017ee to <strong>nakonec zvl\u00e1dnete. <\/strong>A ta radost, kterou z v\u00fdsledk\u016f budete m\u00edt, stoj\u00ed za ve\u0161ker\u00e9 vynalo\u017een\u00e9 \u00fasil\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo tou\u017e\u00ed po vyr\u00fdsovan\u00e9m b\u0159ichu, ale nev\u00ed, jak na to? Sd\u00edlejte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nek, kter\u00fd ho nasm\u011bruje na tu spr\u00e1vnou cestu.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak na vyr\u00fdsovan\u00fd six-pack? P\u0159esta\u0148te hledat z\u00e1zraky v podob\u011b 5minutov\u00fdch nej\u00fa\u010dinn\u011bj\u0161\u00edch cvik\u016f na b\u0159icho. Krom\u011b tr\u00e9ninku je pot\u0159eba zam\u011b\u0159it se i na stravu, sp\u00e1nek a regeneraci. V \u010dl\u00e1nku porad\u00edme, jak na to.<\/p>\n","protected":false},"author":100,"featured_media":424104,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6309,6369,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-423883","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-bricho","9":"tag-hubnuti","10":"tag-strava-cs","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zhubnout b\u0159icho a vyr\u00fdsovat six-pack? Nepomohou jen nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na b\u0159icho. Z\u00e1kladem je krom\u011b tr\u00e9ninku i \u00fa\u010dinn\u00e1 dieta. Porad\u00edme, co j\u00edst.\" \/>\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\/9-tipu-pro-vyrysovany-six-pack\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak zhubnout b\u0159icho a vyr\u00fdsovat six-pack? Nepomohou jen nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na b\u0159icho. Z\u00e1kladem je krom\u011b tr\u00e9ninku i \u00fa\u010dinn\u00e1 dieta. Porad\u00edme, co j\u00edst.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-03T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-03T12:17:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.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=\"Simona Svobodov\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=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack\",\"datePublished\":\"2023-03-03T09:00:00+00:00\",\"dateModified\":\"2023-11-03T12:17:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\"},\"wordCount\":3998,\"commentCount\":4,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png\",\"keywords\":[\"b\u0159icho\",\"hubnut\u00ed\",\"strava\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\",\"name\":\"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png\",\"datePublished\":\"2023-03-03T09:00:00+00:00\",\"dateModified\":\"2023-11-03T12:17:15+00:00\",\"description\":\"Jak zhubnout b\u0159icho a vyr\u00fdsovat six-pack? Nepomohou jen nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na b\u0159icho. Z\u00e1kladem je krom\u011b tr\u00e9ninku i \u00fa\u010dinn\u00e1 dieta. Porad\u00edme, co j\u00edst.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png\",\"width\":1200,\"height\":628,\"caption\":\"9 \u00fa\u010dinn\u00fdch tip\u016f pro vyr\u00fdsovan\u00fd six-pack\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack\"}]},{\"@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\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack - GymBeam Blog","description":"Jak zhubnout b\u0159icho a vyr\u00fdsovat six-pack? Nepomohou jen nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na b\u0159icho. Z\u00e1kladem je krom\u011b tr\u00e9ninku i \u00fa\u010dinn\u00e1 dieta. Porad\u00edme, co j\u00edst.","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\/9-tipu-pro-vyrysovany-six-pack\/","og_type":"article","og_title":"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack - GymBeam Blog","og_description":"Jak zhubnout b\u0159icho a vyr\u00fdsovat six-pack? Nepomohou jen nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na b\u0159icho. Z\u00e1kladem je krom\u011b tr\u00e9ninku i \u00fa\u010dinn\u00e1 dieta. Porad\u00edme, co j\u00edst.","og_url":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/","og_site_name":"GymBeam Blog","article_published_time":"2023-03-03T09:00:00+00:00","article_modified_time":"2023-11-03T12:17:15+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack","datePublished":"2023-03-03T09:00:00+00:00","dateModified":"2023-11-03T12:17:15+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/"},"wordCount":3998,"commentCount":4,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png","keywords":["b\u0159icho","hubnut\u00ed","strava"],"articleSection":["Jak zhubnout"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/","url":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/","name":"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png","datePublished":"2023-03-03T09:00:00+00:00","dateModified":"2023-11-03T12:17:15+00:00","description":"Jak zhubnout b\u0159icho a vyr\u00fdsovat six-pack? Nepomohou jen nej\u00fa\u010dinn\u011bj\u0161\u00ed cviky na b\u0159icho. Z\u00e1kladem je krom\u011b tr\u00e9ninku i \u00fa\u010dinn\u00e1 dieta. Porad\u00edme, co j\u00edst.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Navrh-bez-nazvu-2023-03-03T114722.907.png","width":1200,"height":628,"caption":"9 \u00fa\u010dinn\u00fdch tip\u016f pro vyr\u00fdsovan\u00fd six-pack"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/9-tipu-pro-vyrysovany-six-pack\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"9 tip\u016f pro vyr\u00fdsovan\u00fd six-pack"}]},{"@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\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/423883","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\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=423883"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/423883\/revisions"}],"predecessor-version":[{"id":507120,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/423883\/revisions\/507120"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/424104"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=423883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=423883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=423883"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=423883"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=423883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}