{"id":428760,"date":"2023-03-16T17:38:33","date_gmt":"2023-03-16T16:38:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=428760"},"modified":"2025-05-01T14:57:47","modified_gmt":"2025-05-01T12:57:47","slug":"ako-si-zostavit-dobry-treningovy-plan","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/","title":{"rendered":"Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?\u00a0"},"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\/ako-si-zostavit-dobry-treningovy-plan\/#Co_je_treningovy_plan_a_na_co_je_dobry\" title=\"\u010co je tr\u00e9ningov\u00fd pl\u00e1n a na \u010do je dobr\u00fd?\">\u010co je tr\u00e9ningov\u00fd pl\u00e1n a na \u010do je dobr\u00fd?<\/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\/ako-si-zostavit-dobry-treningovy-plan\/#Ake_vyhody_ma_treningovy_plan\" title=\"Ak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ningov\u00fd pl\u00e1n?\">Ak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ningov\u00fd pl\u00e1n?<\/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\/ako-si-zostavit-dobry-treningovy-plan\/#10_krokov_ako_si_zostavit_kvalitny_treningovy_plan\" title=\"10 krokov, ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n\">10 krokov, ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n<\/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\/ako-si-zostavit-dobry-treningovy-plan\/#1_Ake_mate_predpoklady_a_ciele\" title=\"1. Ak\u00e9 m\u00e1te predpoklady a ciele?\">1. Ak\u00e9 m\u00e1te predpoklady a ciele?<\/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\/ako-si-zostavit-dobry-treningovy-plan\/#2_Kolkokrat_tyzdenne_a_ako_dlho_chcete_trenovat\" title=\"2. Ko\u013ekokr\u00e1t t\u00fd\u017edenne a ako dlho chcete tr\u00e9nova\u0165?\">2. Ko\u013ekokr\u00e1t t\u00fd\u017edenne a ako dlho chcete tr\u00e9nova\u0165?<\/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\/ako-si-zostavit-dobry-treningovy-plan\/#3_Rozvrhnite_si_jednotlive_partie_na_dni\" title=\"3. Rozvrhnite si jednotliv\u00e9 partie na dni\">3. Rozvrhnite si jednotliv\u00e9 partie na dni<\/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\/ako-si-zostavit-dobry-treningovy-plan\/#4_Vyberte_si_vhodne_cviky_a_usporiadajte_ich\" title=\"4. Vyberte si vhodn\u00e9 cviky a usporiadajte ich\">4. Vyberte si vhodn\u00e9 cviky a usporiadajte ich<\/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\/ako-si-zostavit-dobry-treningovy-plan\/#5_Zvolte_si_pocet_opakovani_serii_a_zataz_podla_ciela\" title=\"5. Zvo\u013ete si po\u010det opakovan\u00ed, s\u00e9ri\u00ed a z\u00e1\u0165a\u017e pod\u013ea cie\u013ea\">5. Zvo\u013ete si po\u010det opakovan\u00ed, s\u00e9ri\u00ed a z\u00e1\u0165a\u017e 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-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/#6_Trening_casom_upravte\" title=\"6. Tr\u00e9ning \u010dasom upravte\">6. Tr\u00e9ning \u010dasom upravte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/#7_Spestrite_si_cvicenie_pokrocilou_treningovou_metodou\" title=\"7. Spestrite si cvi\u010denie pokro\u010dilou tr\u00e9ningovou met\u00f3dou&nbsp;\">7. Spestrite si cvi\u010denie pokro\u010dilou tr\u00e9ningovou met\u00f3dou&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/#8_Myslite_na_dostatocnu_regeneraciu_a_odpocinok\" title=\"8. Myslite na dostato\u010dn\u00fa regener\u00e1ciu a odpo\u010dinok\">8. Myslite na dostato\u010dn\u00fa regener\u00e1ciu a odpo\u010dinok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/#9_Podporte_svoje_vysledky_vyzivou\" title=\"9. Podporte svoje v\u00fdsledky v\u00fd\u017eivou\">9. Podporte svoje v\u00fdsledky v\u00fd\u017eivou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/#10_Ked_raz_nedodrzite_treningovy_plan_nic_sa_nestane\" title=\"10. Ke\u010f raz nedodr\u017e\u00edte tr\u00e9ningov\u00fd pl\u00e1n, ni\u010d sa nestane\">10. Ke\u010f raz nedodr\u017e\u00edte tr\u00e9ningov\u00fd pl\u00e1n, ni\u010d sa nestane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/#Priklad_treningoveho_planu\" title=\"Pr\u00edklad tr\u00e9ningov\u00e9ho pl\u00e1nu\">Pr\u00edklad tr\u00e9ningov\u00e9ho pl\u00e1nu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/#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>Viete, \u010do maj\u00fa spolo\u010dn\u00e9 v\u0161etci \u00faspe\u0161n\u00ed \u0161portovci? Kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n. V\u010faka nemu sa dok\u00e1\u017eu postupne zlep\u0161ova\u0165 a plni\u0165 svoje \u0161portov\u00e9 ciele. Nemus\u00edte sa v\u0161ak usilova\u0165 o titul Mr. Olympia alebo sa pripravova\u0165 na \u00falohu hrdinu novej marvelovky, aby v\u00e1m<strong> tr\u00e9ningov\u00fd pl\u00e1n pomohol dosiahnu\u0165 vyt\u00fa\u017een\u00fa postavu<\/strong>. Kulturisti aj herci pripravuj\u00faci sa na \u00falohu maj\u00fa vysoko\u0161pecifick\u00fd tr\u00e9ning a \u010dasto aj \u010dasovo ve\u013emi n\u00e1ro\u010dn\u00fd tr\u00e9ningov\u00fd program, ktor\u00fd sa z mnoh\u00fdch d\u00f4vodov nevyplat\u00ed napodob\u0148ova\u0165. Tr\u00e9ningov\u00fd pl\u00e1n by toti\u017e mal vyhovova\u0165 va\u0161im potreb\u00e1m a \u010dasov\u00fdm mo\u017enostiam. V dne\u0161nom \u010dl\u00e1nku v\u00e1m uk\u00e1\u017eeme, <strong>ako si posklada\u0165 tr\u00e9ningov\u00fd pl\u00e1n, aby mal hlavu a p\u00e4tu a aby ste sa v\u010faka nemu pos\u00favali st\u00e1le vpred<\/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\">V \u010dl\u00e1nku sa do\u010d\u00edtate o tr\u00e9ningu:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#trening-celeho-tela\">cel\u00e9ho tela<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#rozdelenie-na-hornu-a-dolnu-polovicu-tela\">hornej a dolnej \u010dasti<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#rozdelenie-do-AB-split\">a\/b split<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#push-and-pull-trening\">Push and Pull<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#rast-sily\">sily<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#rast-svalovej-hmoty-hypertrofia\">na rast svalov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#rozvoj-svalovej-vytrvalosti\">svalovej vytrvalosti<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chudnutie\">na chudnutie<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_treningovy_plan_a_na_co_je_dobry\"><\/span>\u010co je tr\u00e9ningov\u00fd pl\u00e1n a na \u010do je dobr\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e9ningov\u00fd pl\u00e1n m\u00f4\u017eeme prirovna\u0165 k receptu, pod\u013ea ktor\u00e9ho pripravujete ob\u013e\u00faben\u00e9 jedlo. Obsahuje ur\u010dit\u00e9 ingrediencie (cviky), ich mno\u017estvo (po\u010det opakovan\u00ed, s\u00e9ri\u00ed a z\u00e1\u0165a\u017e), \u010das varenia (d\u013a\u017eka tr\u00e9ningu) a takisto postup (jednotliv\u00e9 f\u00e1zy tr\u00e9ningu), ktor\u00fd treba na uvarenie jedla (dosiahnutie cie\u013ea) dodr\u017ea\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako ako v pr\u00edpade receptu si ho m\u00f4\u017eete prisp\u00f4sobi\u0165 vlastn\u00fdm preferenci\u00e1m. Vznikne v\u00e1m takto tr\u00e9ningov\u00fd pl\u00e1n na mieru, ktor\u00fd <strong>sl\u00fa\u017ei ako odrazov\u00fd most\u00edk k rastu svalov, sily, chudnutiu a dosiahnutiu in\u00fdch \u0161portov\u00fdch cie\u013eov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea neho <strong>budete presne vedie\u0165, ktor\u00e9 cviky m\u00e1te v dan\u00fd de\u0148 odcvi\u010di\u0165, ak\u00fa z\u00e1\u0165a\u017e si zvoli\u0165 a ko\u013eko opakovan\u00ed \u010di s\u00e9ri\u00ed urobi\u0165<\/strong>. V\u00e1\u0161 tr\u00e9ning teda z\u00edska jasn\u00fa \u0161trukt\u00faru, ktor\u00e1 sa v\u0161ak \u010dasom bude trochu meni\u0165 pod\u013ea progresu a \u010fal\u0161\u00edch faktorov.<\/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\/03\/iStock-679305286-1124x750.jpg\" alt=\"Ak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ningov\u00fd pl\u00e1n?\" class=\"wp-image-426037\" style=\"width:843px;height:563px\" title=\"Ak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ningov\u00fd pl\u00e1n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-2048x1367.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=\"Ake_vyhody_ma_treningovy_plan\"><\/span>Ak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ningov\u00fd pl\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak si do fitka nechod\u00edte len pokeca\u0165 s ostatn\u00fdmi a z\u00e1le\u017e\u00ed v\u00e1m na v\u00fdsledkoch, tr\u00e9ningov\u00fd pl\u00e1n m\u00f4\u017ee by\u0165 to, \u010do h\u013ead\u00e1te. \u010co v\u0161etko v\u00e1m m\u00f4\u017ee prinies\u0165?&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. Budete tr\u00e9nova\u0165 systematickej\u0161ie<\/h3>\n\n\n\n<p>V\u010faka pl\u00e1nu nebudete len n\u00e1hodne prech\u00e1dza\u0165 od jedn\u00e9ho posil\u0148ovacieho stroja k druh\u00e9mu, d\u00e1va\u0165 si pocitovo prijate\u013en\u00fa z\u00e1\u0165a\u017e a d\u00fafa\u0165, \u017ee v\u00e1m to prinesie vyt\u00fa\u017een\u00e9 v\u00fdsledky. <strong>V\u00e1\u0161 tr\u00e9ning dostane kone\u010dne zmysel <\/strong>a bude v\u00e1s pribli\u017eova\u0165 k vyt\u00fd\u010den\u00fdm cie\u013eom.<\/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. Zefekt\u00edvnite svoj \u010das v posil\u0148ovni&nbsp;<\/h3>\n\n\n\n<p>U\u017e sa v\u00e1m nestane, \u017ee pr\u00eddete do fitka s t\u00fdm, \u017ee neviete, \u010do dnes cvi\u010di\u0165, a viac \u010dasu tak str\u00e1vite prem\u00fd\u0161\u013ean\u00edm ako samotn\u00fdm tr\u00e9ningom. <strong>S pl\u00e1nom budete vopred vedie\u0165, \u010do v\u00e1s \u010dak\u00e1, a rovno p\u00f4jdete na vec. <\/strong>\u010cas str\u00e1ven\u00fd v posil\u0148ovni vyu\u017eijete na maximum, preto\u017ee ka\u017ed\u00fd cvik, po\u010det opakovan\u00ed a in\u00e9 premenn\u00e9 v\u00e1s pribl\u00ed\u017eia k \u010fal\u0161iemu progresu.<\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg\" alt=\"V\u00fdhody cvi\u010denia pod\u013ea tr\u00e9ningov\u00e9ho pl\u00e1nu\" class=\"wp-image-426052\" title=\"V\u00fdhody cvi\u010denia pod\u013ea tr\u00e9ningov\u00e9ho pl\u00e1nu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Odtr\u00e9nujete v\u0161etky potrebn\u00e9 cviky<\/h3>\n\n\n\n<p>Nebudete sa venova\u0165 st\u00e1le dokola len ob\u013e\u00faben\u00fdm cvikom, ale zarad\u00edte aj tie, ktor\u00fdm by ste sa inak najrad\u0161ej vyhli. Pr\u00e1ve nepr\u00edjemn\u00e9 cviky s\u00fa toti\u017e \u010dasto tie, ktor\u00e9 v\u00e1s doved\u00fa k najlep\u0161\u00edm v\u00fdsledkom.<strong> S presne rozp\u00edsan\u00fdm pl\u00e1nom preto nezv\u00fd\u0161i ve\u013ea priestoru na v\u00fdhovorky<\/strong> a prem\u00fd\u0161\u013eanie, \u010do sa v\u00e1m chce a nechce. Ka\u017ed\u00fd toti\u017e rad\u0161ej cvi\u010d\u00ed to, \u010do mu ide, ako by sa venoval zlep\u0161ovaniu svojich slab\u00edn. S pl\u00e1nom sa tomu v\u0161ak nevyhnete a posuniete sa \u010falej.<\/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\">4. Budete konzistentn\u00ed&nbsp;<\/h3>\n\n\n\n<p>V\u00e1\u0161 tr\u00e9ning sa nebude radik\u00e1lne meni\u0165 z t\u00fd\u017ed\u0148a na t\u00fd\u017ede\u0148 a kone\u010dne si udr\u017e\u00edte nejak\u00fa konzistentnos\u0165. <strong>Dlh\u0161\u00ed \u010das sa teda budete poctivo venova\u0165 nieko\u013ek\u00fdm cvikom, v\u010faka \u010domu v\u00e1m prines\u00fa aj nejak\u00e9 v\u00fdsledky. <\/strong>Okrem toho m\u00f4\u017eete zhodnoti\u0165, \u010do na v\u00e1s najlep\u0161ie funguje z dlhodob\u00e9ho h\u013eadiska.<\/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\">5. Zn\u00ed\u017eite riziko pretr\u00e9novania<\/h3>\n\n\n\n<p>Nebudete bezhlavo cvi\u010di\u0165 ka\u017ed\u00fd de\u0148 rovnak\u00fa partiu. Namiesto toho v pl\u00e1ne n\u00e1jdete, <strong>ktor\u00e9 dni tr\u00e9nova\u0165 nohy, ruky alebo chrb\u00e1t, aby va\u0161e telo dostalo dostatok \u010dasu na regener\u00e1ciu<\/strong>. T\u00fdmto sp\u00f4sobom sa \u013eah\u0161ie vyhnete pretr\u00e9novaniu a zn\u00ed\u017eite riziko zranenia.<\/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\">6. Budete motivovanej\u0161\u00ed<\/h3>\n\n\n\n<p>S nov\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom z\u00edskate \u010derstv\u00fa motiv\u00e1ciu do tr\u00e9ningu.<strong> Budete s n\u00edm po\u010d\u00edta\u0165 v r\u00e1mci vo\u013en\u00e9ho \u010dasu <\/strong>a nebude to\u013eko priestoru na v\u00fdhovorky. Ur\u010dite ste sami zvedav\u00ed, \u010do ten nov\u00fd program urob\u00ed s va\u0161\u00edm telom.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_krokov_ako_si_zostavit_kvalitny_treningovy_plan\"><\/span>10 krokov, ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sa v\u00e1\u0161 tr\u00e9ningov\u00fd pl\u00e1n skuto\u010dne stal receptom na \u00faspech, treba pri jeho tvorbe <strong>postupova\u0165 krok za krokom a premyslie\u0165 ka\u017ed\u00fa ingredienciu<\/strong>. Pod\u013ea n\u00e1\u0161ho n\u00e1vodu to v\u0161ak zvl\u00e1dne ka\u017ed\u00fd.<\/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_Ake_mate_predpoklady_a_ciele\"><\/span>1. Ak\u00e9 m\u00e1te predpoklady a ciele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvom rade si sk\u00faste ujasni\u0165, \u010do od tr\u00e9ningu vlastne \u010dak\u00e1te. <strong>Je to chudnutie, rast sily \u010di svalovej hmoty alebo napr\u00edklad zlep\u0161enie svalovej vytrvalosti?<\/strong> Nech u\u017e je v\u00e1\u0161 cie\u013e ak\u00fdko\u013evek, nap\u00ed\u0161te si ho. Od neho sa toti\u017e odv\u00edja v\u00fdber cvikov, po\u010det opakovan\u00ed a \u010fal\u0161ie tr\u00e9ningov\u00e9 premenn\u00e9.<\/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>Pri stanovovan\u00ed cie\u013ea m\u00f4\u017eete pou\u017ei\u0165 techniku SMART. Pod\u013ea nej by v\u00e1\u0161 cie\u013e mal by\u0165:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160pecifick\u00fd (Specific): <\/strong>\u010co presne chcete dosiahnu\u0165? Napr\u00edklad chcem schudn\u00fa\u0165 5 kg za 5 mesiacov.<\/li>\n\n\n\n<li><strong>Merate\u013en\u00fd (Measurable):<\/strong> Ako budem mera\u0165 progres? Napr\u00edklad si raz mesa\u010dne z\u00e1jdem na merac\u00ed pr\u00edstroj InBody alebo sa budem v\u00e1\u017ei\u0165 a <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tukovy-kaliper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mera\u0165 si miery<\/a> doma.<\/li>\n\n\n\n<li><strong>Dosiahnute\u013en\u00fd (Achievable): <\/strong>Je skuto\u010dne mo\u017en\u00e9 naplni\u0165 m\u00f4j cie\u013e? Schudn\u00fa\u0165 1 kg mesa\u010dne je ur\u010dite re\u00e1lne.<\/li>\n\n\n\n<li><strong>Relevantn\u00fd (Relevant): <\/strong>Zapad\u00e1 m\u00f4j cie\u013e do m\u00f4jho \u017eivotn\u00e9ho \u0161t\u00fdlu s oh\u013eadom na pracovn\u00e9 vy\u0165a\u017eenie, rodinn\u00e9 a in\u00e9 povinnosti \u010di zdravotn\u00fd stav? Ide\u00e1lne podmienky s\u00edce nebud\u00fa nikdy, ale viem, \u017ee teraz by som to mohol\/-a zvl\u00e1dnu\u0165.<\/li>\n\n\n\n<li><strong>\u010casovo ohrani\u010den\u00fd (Time-bound): <\/strong>Za ak\u00fd dlh\u00fd \u010das chcem dosiahnu\u0165 svoj cie\u013e? V na\u0161om pr\u00edpade je to 5 mesiacov.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1]<\/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>Ke\u010f si budete \u0161pecifikova\u0165 svoj cie\u013e, myslite tie\u017e na svoju<strong> \u0161portov\u00fa hist\u00f3riu, pr\u00edpadn\u00e9 zranenie a sk\u00fasenosti s cvi\u010den\u00edm<\/strong>. Pokia\u013e v\u0161ak nem\u00e1te konkr\u00e9tnu m\u00e9tu a jednoducho sa chcete c\u00edti\u0165 dobre a ma\u0165 v tr\u00e9ningu syst\u00e9m, ni\u010d sa nedeje. V takom pr\u00edpade je v\u0161ak \u0165a\u017e\u0161ie vytvori\u0165 si \u0161pecifick\u00fd program a bude to zalo\u017een\u00e9 sk\u00f4r na pocitoch, teda met\u00f3dou pokus \u2013 omyl zist\u00edte, \u010do v\u00e1m najlep\u0161ie vyhovuje.<\/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, ako si stanovi\u0165 cie\u013e krok za krokom, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-stanovit-ciel-a-uspesne-ho-zvladnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si stanovi\u0165 cie\u013e a \u00faspe\u0161ne ho zvl\u00e1dnu\u0165?<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg\" alt=\"Ako si zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n?\" class=\"wp-image-426067\" style=\"width:843px;height:563px\" title=\"Ako si zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004.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=\"2_Kolkokrat_tyzdenne_a_ako_dlho_chcete_trenovat\"><\/span>2. Ko\u013ekokr\u00e1t t\u00fd\u017edenne a ako dlho chcete tr\u00e9nova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vezmite si do ruky di\u00e1r a zamyslite sa nad t\u00fdm, ko\u013eko \u010dasu re\u00e1lne m\u00f4\u017eete venova\u0165 tr\u00e9ningu? Nezabudnite k nemu pripo\u010d\u00edta\u0165 cestu do posil\u0148ovne a sp\u00e4\u0165, \u010das na prezle\u010denie, sprchu at\u010f. Ak nie ste profesion\u00e1lnym \u0161portovcom, \u0165a\u017eko bude vo va\u0161ich sil\u00e1ch tr\u00e9ningu podriadi\u0165 \u00faplne v\u0161etko a prekopa\u0165 cel\u00fd \u017eivot. <\/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\">Sk\u00faste si spo\u010d\u00edta\u0165, <strong>ko\u013eko \u010dasu v\u00e1m zv\u00fd\u0161i po splnen\u00ed v\u0161etk\u00fdch ka\u017edodenn\u00fdch povinnost\u00ed<\/strong>.<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eete tr\u00e9nova\u0165 hodinu 4-kr\u00e1t t\u00fd\u017edenne? Skvele. <\/li>\n\n\n\n<li>N\u00e1jdete si vo svojom nabitom programe na cvi\u010denie len 40 min\u00fat 3-kr\u00e1t do t\u00fd\u017ed\u0148a? To je taktie\u017e v poriadku. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlavn\u00e9 je vzia\u0165 spom\u00ednan\u00e9 do \u00favahy a nep\u00edsa\u0165 si 2-hodinov\u00e9 tr\u00e9ningy, ktor\u00e9 nem\u00e1te \u0161ancu stihn\u00fa\u0165. O nie\u010do zlo\u017eitej\u0161ie to bude, ke\u010f napr\u00edklad pracujete na zmeny a ka\u017ed\u00fd t\u00fd\u017ede\u0148 m\u00e1te trochu in\u00fd. V tomto pr\u00edpade si \u010das tr\u00e9ningu upravujte pod\u013ea potreby ka\u017ed\u00fd t\u00fd\u017ede\u0148. Cie\u013eom je <strong>tr\u00e9ning \u010do najlep\u0161ie napasova\u0165 do v\u00e1\u0161ho aktu\u00e1lneho \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong>. Mus\u00ed by\u0165 pre v\u00e1s dlhodobo udr\u017eate\u013en\u00fd, inak ho nebudete ma\u0165 \u0161ancu dlh\u0161ie dodr\u017eiava\u0165.<\/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=\"4473,62233,73135,81622,86089,96673\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Rozvrhnite_si_jednotlive_partie_na_dni\"><\/span>3. Rozvrhnite si jednotliv\u00e9 partie na dni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f ste u\u017e na tr\u00e9ning v konkr\u00e9tnych d\u0148och na\u0161li \u010dasov\u00e9 okn\u00e1, je na\u010dase ur\u010di\u0165, <strong>\u010do a kedy budete cvi\u010di\u0165<\/strong>. Z\u00e1vis\u00ed to hlavne na tom, ko\u013ekokr\u00e1t t\u00fd\u017edenne budete m\u00f4c\u0165 chodi\u0165 do posil\u0148ovne. Pri rozmiestnen\u00ed tr\u00e9ningu v r\u00e1mci t\u00fd\u017ed\u0148a v\u0161ak myslite na to, aby va\u0161e svaly mali dostatok \u010dasu na zotavenie po tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>K \u00faplnej regener\u00e1cii svalovej partie d\u00f4jde priemerne o 24 \u2013 72 hod\u00edn. <\/strong>Dajte si pozor, aby ste nemali napr\u00edklad v nede\u013eu a potom hne\u010f v pondelok tr\u00e9ning n\u00f4h. V porad\u00ed tr\u00e9ningov si takisto ustr\u00e1\u017ete, aby <strong>ten naj\u0165a\u017e\u0161\u00ed bol ide\u00e1lne po najdlh\u0161om odpo\u010dinku<\/strong>. N\u00e1ro\u010dn\u00fd tr\u00e9ning sa typicky d\u00e1va na pondelok po odpo\u010dinkovom v\u00edkende. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enost\u00ed, ako si partie v r\u00e1mci t\u00fd\u017ed\u0148a rozdeli\u0165, existuje mno\u017estvo. Po\u010fme sa pozrie\u0165 na tie naj\u010dastej\u0161ie.&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\" id=\"trenink-celeho-tela\">1. Tr\u00e9ning cel\u00e9ho tela<\/h3>\n\n\n\n<p><strong>Ak m\u00e1te na posil\u0148ovanie \u010das len 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>, ide\u00e1lne bude zvoli\u0165 si full-body tr\u00e9ning. <strong>V r\u00e1mci neho si napl\u00e1nujte cviky na horn\u00fa a doln\u00fa polovicu tela. <\/strong>Myslite hlavne na ve\u013ek\u00e9 svalov\u00e9 partie, ako s\u00fa chrb\u00e1t, prsia, zadok a nohy. Z\u00e1kladom bud\u00fa komplexn\u00e9 (viack\u013abov\u00e9) cviky typu m\u0155tvy \u0165ah, drepy alebo bench press, pri ktor\u00fdch zapoj\u00edte takmer cel\u00e9 telo. Tr\u00e9ning je vhodn\u00fd takisto pre za\u010diato\u010dn\u00edkov, ktor\u00ed nepotrebuj\u00fa \u0161pecifick\u00fd tr\u00e9ning, ale s\u00fastredia sa na z\u00e1kladn\u00e9 cviky.<\/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=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg\" alt=\"Ako si napl\u00e1nova\u0165 tr\u00e9ning?\" class=\"wp-image-426082\" title=\"Ako si napl\u00e1nova\u0165 tr\u00e9ning?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/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<h3 class=\"wp-block-heading\" id=\"rozdeleni-na-horni-a-dolni-polovinu-tela\">2. Rozdelenie na horn\u00fa a doln\u00fa polovicu tela<\/h3>\n\n\n\n<p><strong>Pri frekvencii tr\u00e9ningu 3-kr\u00e1t t\u00fd\u017edenne<\/strong> a viac m\u00f4\u017eete strieda\u0165 vrch a spodok. V pr\u00edpade 3 tr\u00e9ningov\u00fdch jednotiek za t\u00fd\u017ede\u0148 odcvi\u010d\u00edte <strong>2 tr\u00e9ningy na chrb\u00e1t, ruky a prsia a 1 tr\u00e9ning na brucho, zadok a nohy<\/strong>. Hne\u010f \u010fal\u0161\u00ed t\u00fd\u017ede\u0148 to vymen\u00edte. V r\u00e1mci mesiaca teda budete ma\u0165 za sebou rovnak\u00fd po\u010det tr\u00e9ningov na horn\u00fa aj doln\u00fa polovicu tela. <strong>Pokia\u013e v\u0161ak budete cvi\u010di\u0165 4-kr\u00e1t t\u00fd\u017edenne, vyjde to pekne na 2 tr\u00e9ningy vrchnej a 2 spodnej \u010dasti.<\/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\" id=\"rozdeleni-do-AB-splitu\">3. Rozdelenie do AB split<\/h3>\n\n\n\n<p>Ke\u010f m\u00f4\u017eete tr\u00e9nova\u0165 \u010dastej\u0161ie, aspo\u0148 4-kr\u00e1t t\u00fd\u017edenne, tr\u00e9ningy si m\u00f4\u017eete rozdeli\u0165 do AB split. <strong>Telesn\u00e9 partie si tak rozvrhnete do dvoch skup\u00edn.<\/strong> V\u010faka tomu budete ma\u0165 istotu, \u017ee ka\u017ed\u00fa partiu precvi\u010d\u00edte 2-kr\u00e1t t\u00fd\u017edenne, \u010do je pova\u017eovan\u00e9 za skvel\u00fd z\u00e1klad rastu svalov, sily a celkov\u00e9ho progresu. Nemus\u00edte sa dr\u017ea\u0165 iba rozdelenia na vrch a spodok, v jednom tr\u00e9ningu m\u00f4\u017eete pokojne odcvi\u010di\u0165 biceps a potom stehn\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]&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\"><strong>Pr\u00edklad AB split:&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A:<\/strong> Chrb\u00e1t, ramen\u00e1, zadok, zadn\u00e9 stehn\u00e1 (hamstringy), l\u00fdtka<\/li>\n\n\n\n<li><strong>B:<\/strong> Biceps, triceps, prsia, brucho, predn\u00e9 stehn\u00e1 (kvadriceps)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">AB split v r\u00e1mci t\u00fd\u017ed\u0148a<\/th><th class=\"has-text-align-center\" data-align=\"center\">Variant \u010d. 1<\/th><th class=\"has-text-align-center\" data-align=\"center\">Variant \u010d. 2<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pondelok<\/td><td class=\"has-text-align-center\" data-align=\"center\">A&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Utorok<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Streda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160tvrtok<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Piatok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nede\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"push-and-pull-treninku\">4. Tlakov\u00e9 a \u0165ahov\u00e9 cviky (Push and Pull Training)<\/h3>\n\n\n\n<p>Ob\u013e\u00faben\u00e9 je tie\u017e rozdeli\u0165 si tr\u00e9ningov\u00fd pl\u00e1n na tlakov\u00e9 a \u0165ahov\u00e9 cviky a k tomu si zvl\u00e1\u0161\u0165 prida\u0165 posil\u0148ovanie n\u00f4h. <strong>Budete ma\u0165 takto 3 r\u00f4zne tr\u00e9ningy, ktor\u00e9 sa v r\u00e1mci t\u00fd\u017ed\u0148a prestriedaj\u00fa. <\/strong>V\u010faka tomu z\u00edskate dostatok priestoru na regener\u00e1ciu, aj ke\u010f budete tr\u00e9nova\u0165 napr\u00edklad 5 a\u017e 6-kr\u00e1t t\u00fd\u017edenne. Takto si tr\u00e9ningy \u010dasto rozde\u013euj\u00fa bodybuilderi, ktor\u00ed cvi\u010dia takmer denne a chc\u00fa dosiahnu\u0165 maxim\u00e1lne v\u00fdsledky. Ide o met\u00f3du vhodn\u00fa pre pokro\u010dilej\u0161\u00edch \u0161portovcov.<span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Partie si rozdel\u00edte pod\u013ea toho, \u010di sa zap\u00e1jaj\u00fa do tlakov\u00fdch alebo \u0165ahov\u00fdch pohybov. <\/strong>Tret\u00ed tr\u00e9ning potom patr\u00ed noh\u00e1m a bruchu.<\/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\u00edklad Push-Pull tr\u00e9ningov:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Push tr\u00e9ning: <\/strong>hrudn\u00edk (bench press), ramen\u00e1 (tlaky nad hlavu) a triceps (tricepsov\u00e9 tlaky)<\/li>\n\n\n\n<li><strong>Pull tr\u00e9ning: <\/strong>chrb\u00e1t (pr\u00ed\u0165ahy v predklone), biceps (bicepsov\u00e9 zdvihy) a predlaktie (extenzia z\u00e1p\u00e4stia)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Ako si rozvrhn\u00fa\u0165 tr\u00e9ning?\" class=\"wp-image-426099\" style=\"width:843px;height:562px\" title=\"Ako si rozvrhn\u00fa\u0165 tr\u00e9ning?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" 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_Vyberte_si_vhodne_cviky_a_usporiadajte_ich\"><\/span>4. Vyberte si vhodn\u00e9 cviky a usporiadajte ich<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f ste u\u017e rozdelili partie do jednotliv\u00fdch tr\u00e9ningov\u00fdch dn\u00ed v t\u00fd\u017edni, \u010dak\u00e1 v\u00e1s t\u00e1 z\u00e1bavn\u00e1 \u010das\u0165. M\u00f4\u017eete si vybra\u0165 konkr\u00e9tne cviky. Dajte si v\u0161ak <strong>pozor na to, aby v\u00e1\u0161 program nezaplnili zbyto\u010dne komplikovan\u00e9 cviky<\/strong>, ktor\u00e9 pr\u00e1ve propagovala va\u0161a ob\u013e\u00faben\u00e1 influencerka na Instagrame. Fr\u00e1za: \u201eV jednoduchosti je kr\u00e1sa a sila,\u201c plat\u00ed aj pre tr\u00e9ningov\u00fd pl\u00e1n.<\/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 si vybra\u0165 cviky na tr\u00e9ning?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tr\u00e9ning postavte na z\u00e1kladn\u00fdch cvikoch<\/strong>, ako s\u00fa drepy, m\u0155tve \u0165ahy, zhyby, bench press, tlaky na ramen\u00e1 alebo bicepsov\u00e9 zdvihy.<\/li>\n\n\n\n<li><strong>Na ka\u017ed\u00fa partiu si vyberte 2 \u2013 4 cviky.<\/strong> Zahr\u0148te komplexn\u00e9 (viack\u013abov\u00e9) \u010di izolovan\u00e9 (jednok\u013abov\u00e9) cviky. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li><strong>V pr\u00edpade men\u0161\u00edch svalov<\/strong>, ako je napr\u00edklad biceps, sta\u010d\u00ed v\u0161eobecne menej cvikov. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li>\n\n\n\n<li><strong>Pridajte unilater\u00e1lne cviky (na jednu kon\u010datinu)<\/strong>, pri ktor\u00fdch sa budete viac s\u00fastredi\u0165 na precvi\u010denie \u013eavej alebo pravej kon\u010datiny zvl\u00e1\u0161\u0165. Patria medzi ne napr\u00edklad bulharsk\u00e9 drepy, v\u00fdpady alebo bicepsov\u00e9 zdvihy s jednoru\u010dkou.<\/li>\n\n\n\n<li><strong>Kombinujte cviky s vo\u013en\u00fdmi v\u00e1hami<\/strong> (<a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dky<\/a>, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">os<\/a>) <strong>a na posil\u0148ovac\u00edch strojoch<\/strong> (kladkostroje, peck deck).<\/li>\n\n\n\n<li><strong>Pred hlavnou \u010das\u0165ou pripravte svaly na z\u00e1\u0165a\u017e pomocou rozcvi\u010dky<\/strong>, ktor\u00e1 zvy\u010dajne obsahuje mobiliz\u00e1ciu k\u013abov a cviky s vlastnou v\u00e1hou.<\/li>\n\n\n\n<li><strong>Na za\u010diatok tr\u00e9ningu v\u017edy zara\u010fte technicky najn\u00e1ro\u010dnej\u0161ie cviky.<\/strong> Naj\u010dastej\u0161ie ide o komplexn\u00e9 cviky a o tie, ktor\u00e9 za\u0165a\u017euj\u00fa ve\u013ek\u00e9 svalov\u00e9 skupiny (chrb\u00e1t, nohy).<\/li>\n<\/ul>\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\u00edklad vhodn\u00fdch cvikov pod\u013ea \u010dasti tela<\/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\">Posil\u0148ovan\u00e1 partia<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cviky v tr\u00e9ningu<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ramen\u00e1<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s osou, upa\u017eovanie s jednoru\u010dkou v stoji, Arnoldove tlaky&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chrb\u00e1t<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pri\u0165ahovanie osi v predklone, zhyby nadhmatom na\u0161iroko, s\u0165ahovanie hornej kladky, pr\u00ed\u0165ahy jednoru\u010dky v k\u013eaku na lavici&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Biceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00fd zdvih s osou, kladivov\u00fd zdvih s jednoru\u010dkami, bicepsov\u00fd zdvih na spodnej kladke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Triceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">S\u0165ahovanie hornej kladky, kick-back s jednoru\u010dkou, tricepsov\u00e9 tlaky s jednoru\u010dkami v \u013eahu<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hrudn\u00edk<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, pull over s jednoru\u010dkou, rozpa\u017eovanie na stroji peck-deck<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Brucho<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Striedav\u00e9 ukladanie n\u00f4h a r\u00fak v \u013eahu na chrbte, plank, pri\u0165ahovanie kolien vo vise na hrazde, rusk\u00fd twist<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zadok<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00e9 drepy, sumo m\u0155tvy \u0165ah, hip thrust, v\u00fdpady<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Stehn\u00e1<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Predn\u00e9 drepy, rumunsk\u00e9 m\u0155tve \u0165ahy, predkop\u00e1vanie na stroji, leg press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">L\u00fdtka<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpony s osou, v\u00fdpony na stroji<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zvolte_si_pocet_opakovani_serii_a_zataz_podla_ciela\"><\/span>5. Zvo\u013ete si po\u010det opakovan\u00ed, s\u00e9ri\u00ed a z\u00e1\u0165a\u017e pod\u013ea cie\u013ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tomto kroku sa zase vr\u00e1time k v\u00e1\u0161mu stanoven\u00e9mu cie\u013eu. Po\u010det tr\u00e9ningov v t\u00fd\u017edni, rozdelenie parti\u00ed alebo vo\u013eba cvikov m\u00f4\u017ee by\u0165 rovnak\u00e1 pri chudnut\u00ed \u010di budovan\u00ed svalovej hmoty.<strong> Game changer v tomto oh\u013eade je po\u010det <\/strong><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\" aria-label=\" (opens in a new tab)\"><strong>opakovan\u00ed<\/strong><\/a><strong> \u010di s\u00e9ri\u00ed a z\u00e1\u0165a\u017e. <\/strong>Pr\u00e1ve tieto premenn\u00e9 sa upravuj\u00fa pod\u013ea toho, \u010do chcete docieli\u0165 tr\u00e9ningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pri vo\u013ebe z\u00e1\u0165a\u017ee sa be\u017ene pou\u017e\u00edva percento z 1RM <\/strong>(one-repetition maximum) alebo 1 opakovanie s maxim\u00e1lnou v\u00e1hou. Ide o najvy\u0161\u0161iu hmotnos\u0165, ktor\u00fa zvl\u00e1dnete zdvihn\u00fa\u0165 1-kr\u00e1t s udr\u017ean\u00edm spr\u00e1vnej techniky. Na \u010fal\u0161ie opakovanie by v\u00e1m u\u017e nemala zv\u00fd\u0161i\u0165 sila ani energia. Od 1RM sa potom 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). Ak je 1 va\u0161e RM na bench press 100 kg, tak 70 % 1RM predstavuje 70 kg.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ako zisti\u0165 svoje 1RM, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ak\u00e9 v\u00e1hy dv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/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.sk\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg\" alt=\"Ako meni\u0165 tr\u00e9ning?\" class=\"wp-image-426114\" style=\"width:843px;height:562px\" title=\"Ako meni\u0165 tr\u00e9ning?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ak\u00fa v\u00e1hu, po\u010det opakovan\u00ed, s\u00e9ri\u00ed a d\u013a\u017eku pauzy si zvoli\u0165 pod\u013ea cie\u013ea?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"rust-sily\">1. Cie\u013e: Rast sily<\/h4>\n\n\n\n<p>Asi v\u00e1s neprekvap\u00ed, \u017ee pri raste sily je k\u013e\u00fa\u010dov\u00e9 <strong>dv\u00edha\u0165 \u0165a\u017ek\u00e9 v\u00e1hy s mal\u00fdm po\u010dtom opakovan\u00ed<\/strong>. V\u010faka tomu najsk\u00f4r d\u00f4jde k nervosvalov\u00fdm adapt\u00e1ci\u00e1m, ktor\u00e9 ved\u00fa k rastu sily. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najv\u00e4\u010d\u0161\u00ed efekt m\u00e1 z\u00e1\u0165a\u017e v rozmedz\u00ed <strong>80 \u2013 95 % 1RM<\/strong> s po\u010dtom <strong>2 \u2013 6 opakovan\u00ed<\/strong> odcvi\u010den\u00fdch v <strong>4 \u2013 6 s\u00e9ri\u00e1ch <\/strong>(pokro\u010dil\u00ed \u0161portovci odcvi\u010dia aj viac s\u00e9ri\u00ed). Medzi s\u00e9rie sa potom prid\u00e1vaj\u00fa dlh\u0161ie pauzy, zvy\u010dajne v rozmedz\u00ed <strong>90 sek\u00fand a\u017e 4 min\u00fat<\/strong>. V be\u017enej praxi sa v\u0161ak vyu\u017e\u00edvaj\u00fa 2 min\u00faty a viac. [8, 10]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ak\u00fa \u00falohu m\u00e1 dedi\u010dnos\u0165 v silov\u00fdch schopnostiach, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-genetika-ovplyvnuje-rast-svalov-a-sily-domace-dna-testy-pomozu-odhalit-naturalny-potencial\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako genetika ovplyv\u0148uje rast svalov a sily? Dom\u00e1ce DNA testy pom\u00f4\u017eu odhali\u0165 natur\u00e1lny potenci\u00e1l<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"rust-svalove-hmoty-hypertrofie\">2. Cie\u013e: Rast svalovej hmoty (hypertrofia)<\/h4>\n\n\n\n<p>Svaly potrebuj\u00fa na rast dostato\u010dn\u00fd impulz, ktor\u00fd v nich vyvol\u00e1va tr\u00e9ningov\u00e1 adapt\u00e1cia. Ten pod\u013ea v\u00fdskumov nast\u00e1va hlavne <strong>v strednom p\u00e1sme z\u00e1\u0165a\u017ee a po\u010dtu opakovan\u00ed<\/strong>. Nie je v\u0161ak nutn\u00e9 sa tvrdohlavo dr\u017ea\u0165 rovnak\u00fdch \u010d\u00edsel. Pri budovan\u00ed svalov je toti\u017e k\u013e\u00fa\u010dov\u00fd<strong>&nbsp;celkov\u00fd objem pr\u00e1ce <\/strong>(z\u00e1\u0165a\u017e x po\u010det opakovan\u00ed x po\u010det s\u00e9ri\u00ed). M\u00f4\u017ee teda fungova\u0165 aj ni\u017e\u0161ia v\u00e1ha (&lt; 50 % 1RM) a vy\u0161\u0161\u00ed po\u010det opakovan\u00ed (12\u201330) alebo s\u00e9ri\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na rast svalov sa naj\u010dastej\u0161ie odpor\u00fa\u010da z\u00e1\u0165a\u017e v rozmedz\u00ed <strong>60 \u2013 80 % 1RM<\/strong> s po\u010dtom <strong>8 \u2013 12 opakovan\u00ed<\/strong> odcvi\u010den\u00fdch v <strong>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 <strong>1 \u2013 3 min\u00faty<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [8]<\/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>Ak sa chcete dozvedie\u0165 viac o tom, ako najlep\u0161ie podpori\u0165 rast svalov pomocou stravy a tr\u00e9ningu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <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)\"><strong>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov<\/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<h4 class=\"wp-block-heading\" id=\"rozvoj-svalove-vytrvalosti\">&nbsp;3. Cie\u013e: Rozvoj svalovej vytrvalosti<\/h4>\n\n\n\n<p>Svalov\u00fa vytrvalos\u0165 alebo schopnos\u0165 svalu opakovane prekon\u00e1va\u0165 alebo brzdi\u0165 nemaxim\u00e1lny odpor bez zn\u00ed\u017eenia efektivity pohybu najlep\u0161ie podpor\u00edte tr\u00e9ningom s <strong>men\u0161\u00edmi v\u00e1hami a vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed<\/strong>. V\u010faka tomu sa svaly nau\u010dia efekt\u00edvnej\u0161ie vyu\u017e\u00edva\u0165 kysl\u00edk, \u010do je k\u013e\u00fa\u010dov\u00e9 pre vytrvalos\u0165. Z toho potom \u0165a\u017eia hlavne be\u017eci, cyklisti, plavci a \u010fal\u0161\u00ed vytrvalci.<\/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>Typicky sa odpor\u00fa\u010da z\u00e1\u0165a\u017e men\u0161ia ako <strong>60 % z 1RM <\/strong>a realiz\u00e1cia <strong>15 a viac opakovan\u00ed <\/strong>odcvi\u010den\u00fdch v <strong>2 \u2013 6 s\u00e9ri\u00e1ch<\/strong>. Medzi jednotliv\u00fdmi s\u00e9riami potom sta\u010dia <strong>krat\u0161ie pauzy (&lt;1 min\u00fata)<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 12]<\/span><\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg\" alt=\"Ako napl\u00e1nova\u0165 tr\u00e9ning po\u010das chudnutia?\" class=\"wp-image-426131\" title=\"Ako napl\u00e1nova\u0165 tr\u00e9ning po\u010das chudnutia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\" id=\"hubnuti\">4. Cie\u013e: Chudnutie<\/h4>\n\n\n\n<p>Ak chcete schudn\u00fa\u0165 alebo si vyrysova\u0165 postavu, mo\u017eno \u010dak\u00e1te, \u017ee v\u00e1m odporu\u010d\u00edme robi\u0165 stovky opakovan\u00ed s malou v\u00e1hou, \u010d\u00edm podpor\u00edte lok\u00e1lne spa\u013eovanie tuku. T\u00e1to predstava je, \u017eia\u013e,&nbsp; myln\u00e1.<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. Silov\u00fd tr\u00e9ning je potom n\u00e1strojom na udr\u017eanie svalovej hmoty. V\u010faka nemu sp\u00e1lite kal\u00f3rie navy\u0161e, zv\u00e4\u010d\u0161\u00edte kalorick\u00fd deficit a ur\u00fdchlite chudnutie.<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>Udr\u017eanie, pr\u00edpadne rast, svalov po\u010das chudnutia podpor\u00edte najviac tak, \u017ee im uk\u00e1\u017eete, ako ve\u013emi ich potrebujete. To na tr\u00e9ningu dosiahnete najsk\u00f4r pomocou dostato\u010dne ve\u013ek\u00e9ho impulzu, pri ktorom sa na konci s\u00e9rie budete bl\u00ed\u017ei\u0165 k svalov\u00e9mu zlyhaniu.<strong> Pri chudnut\u00ed sa preto be\u017ene odpor\u00fa\u010daj\u00fa hodnoty podobn\u00e9 ako pri svalovej hypertrofii. <\/strong>Dobre v\u0161ak m\u00f4\u017eu fungova\u0165 aj o nie\u010do men\u0161ie v\u00e1hy s vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed. <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<ul class=\"wp-block-list\">\n<li>Na udr\u017eanie a rast svalovej hmoty po\u010das chudnutia sa naj\u010dastej\u0161ie odpor\u00fa\u010da z\u00e1\u0165a\u017e v rozmedz\u00ed <strong>60 \u2013 80 % 1RM<\/strong> s po\u010dtom <strong>8 \u2013 12 opakovan\u00ed<\/strong> odcvi\u010den\u00fdch v <strong>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 <strong>1 \u2013 3 min\u00faty<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/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>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><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Odpor\u00fa\u010dan\u00e1 z\u00e1\u0165a\u017e, po\u010det opakovan\u00ed, s\u00e9ri\u00ed a d\u013a\u017eka pauzy pod\u013ea cie\u013ea<\/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><th class=\"has-text-align-center\" data-align=\"center\">Po\u010det s\u00e9ri\u00ed<\/th><th class=\"has-text-align-center\" data-align=\"center\">D\u013a\u017eka pauzy<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zv\u00fd\u0161enie 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><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sek\u00fand \u2013 4 min\u00faty<\/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><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chudnutie<\/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><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ko\u013eko robi\u0165 opakovan\u00ed a pre\u010do, sa 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\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko opakovan\u00ed je najlep\u0161ie cvi\u010di\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/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=\"6_Trening_casom_upravte\"><\/span>6. Tr\u00e9ning \u010dasom upravte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f budete cvi\u010di\u0165 nieko\u013eko t\u00fd\u017ed\u0148ov pod\u013ea hodn\u00f4t, ktor\u00e9 ste si nastavili pod\u013ea predch\u00e1dzaj\u00faceho bodu, mali by ste po\u010d\u00edta\u0165 s t\u00fdm, \u017ee sa va\u0161e telo adaptuje na t\u00fato z\u00e1\u0165a\u017e. Zist\u00edte to napr\u00edklad tak, \u017ee je tr\u00e9ning menej n\u00e1ro\u010dn\u00fd a svaly v\u00e1s po \u0148om nebolia tak ako na za\u010diatku. <strong>Keby ste bez zmeny v rovnakom tr\u00e9ningu pokra\u010dovali, zrejme v\u00e1s neminie stagn\u00e1cia<\/strong> po str\u00e1nke rastu svalov aj sily. Nehovoriac o tom, \u017ee sn\u00e1\u010f nikoho dlhodobo nebav\u00ed cvi\u010di\u0165 st\u00e1le rovnako.<\/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 zabr\u00e1ni\u0165 tr\u00e9ningovej stagn\u00e1cii? Zozn\u00e1mte sa s princ\u00edpom progres\u00edvneho pre\u0165a\u017eenia.<\/h3>\n\n\n\n<p>Princ\u00edp progres\u00edvneho pre\u0165a\u017eenia znamen\u00e1 <strong>systematick\u00e9 a pravideln\u00e9 zvy\u0161ovanie n\u00e1ro\u010dnosti tr\u00e9ningu<\/strong>, aby sa na\u0161e telo prisp\u00f4sobilo a zlep\u0161ilo po str\u00e1nke v\u00fdkonnosti. Z toho vypl\u00fdva, \u017ee by ste tr\u00e9ning mali upravova\u0165 zvy\u0161ovan\u00edm v\u00e1hy alebo po\u010dtu opakovan\u00ed, \u010d\u00edm dostanete nov\u00fd impulz na zlep\u0161enie. <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\">Ako meni\u0165 tr\u00e9ning pre \u010do najlep\u0161ie v\u00fdsledky?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ka\u017ed\u00fd t\u00fd\u017ede\u0148 sk\u00faste<strong> zv\u00fd\u0161i\u0165 v\u00e1hu, po\u010det opakovan\u00ed alebo intenzitu o maxim\u00e1lne 10 %<\/strong>.<\/li>\n\n\n\n<li>Pre vy\u0161\u0161iu dv\u00edhan\u00fa z\u00e1\u0165a\u017e by ste nemali obetova\u0165 spr\u00e1vnu techniku alebo riskova\u0165 zranenie. <\/li>\n\n\n\n<li>V\u00e1hu ani po\u010det opakovan\u00ed nemus\u00edte zvy\u0161ova\u0165 ka\u017ed\u00fd t\u00fd\u017ede\u0148. Ak sa na to nec\u00edtite, pokojne si ponechajte rovnak\u00fa z\u00e1\u0165a\u017e. <\/li>\n\n\n\n<li><strong>Zmenu m\u00f4\u017eete urobi\u0165 vo v\u00fdbere cvikov<\/strong>, ktor\u00e9 bud\u00fa zase nov\u00fdm podnetom. Nie je v\u0161ak vhodn\u00e9 cvi\u010di\u0165 ka\u017ed\u00fa chv\u00ed\u013eu \u00faplne inak.<\/li>\n\n\n\n<li>Sk\u00faste cvi\u010di\u0165 <strong>n\u00e1ro\u010dnej\u0161\u00ed variant cvikov<\/strong>. Ak s\u00fa pre v\u00e1s napr\u00edklad klasick\u00e9 zhyby jednoduch\u00e9, vysk\u00fa\u0161ajte ich so <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zatazova-vesta-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1\u0165a\u017eovou vestou<\/a>.<\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte supers\u00e9rie<\/strong> (spojenie 2 cvikov) alebo <strong>gigantick\u00e9 s\u00e9rie <\/strong>(spojenie 4 a viac cvikov). Pri tejto pokro\u010dilej met\u00f3de vynechajte pauzu a cho\u010fte hne\u010f na \u010fal\u0161\u00ed cvik. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201315]<\/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>D\u00f4le\u017eit\u00e9 je uvedomi\u0165 si, \u017ee<strong> v\u00e1hu a tr\u00e9ning sa ned\u00e1 pos\u00fava\u0165 donekone\u010dna<\/strong>. Po nejakom cykle (4 \u2013 6 t\u00fd\u017ed\u0148ov) by mal preto nasledova\u0165 deload t\u00fd\u017ede\u0148, ke\u010f pri cvi\u010den\u00ed naopak uberiete na intenzite a z\u00e1\u0165a\u017ei. V\u010faka tomu sa potom op\u00e4\u0165 prejavia adapta\u010dn\u00e9 mechanizmy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning v\u0161ak m\u00f4\u017eete upravi\u0165 aj z toho d\u00f4vodu, \u017ee v\u00e1m nesed\u00ed, je pr\u00edli\u0161 n\u00e1ro\u010dn\u00fd alebo ho nest\u00edhate \u010dasovo. <strong>Hlavn\u00e9 je, aby ste ho dok\u00e1zali dodr\u017eiava\u0165 dlhodobo, nenar\u00fa\u0161al ka\u017edodenn\u00e9 fungovanie a pom\u00e1hal dosahova\u0165 ciele. <\/strong>Ne\u010dakajte v\u0161ak, \u017ee budete ma\u0165 vidite\u013en\u00e9 v\u00fdsledky hne\u010f po prvom t\u00fd\u017edni. V\u0161etko chce svoj \u010das.<\/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\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Ako meni\u0165 tr\u00e9ning? \" class=\"wp-image-426148\" style=\"width:843px;height:563px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/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=\"7_Spestrite_si_cvicenie_pokrocilou_treningovou_metodou\"><\/span>7. Spestrite si cvi\u010denie pokro\u010dilou tr\u00e9ningovou met\u00f3dou&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f ste u\u017e v posil\u0148ovni ako doma a potrebujete v tr\u00e9ningu nejak\u00fa zmenu, prekvapte svoje svaly met\u00f3dou pre pokro\u010dil\u00fdch \u0161portovcov. Cvi\u010denie bude hne\u010f z\u00e1bavnej\u0161ie a telu d\u00e1te op\u00e4\u0165 nov\u00fd impulz.&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 z\u00e1\u0165a\u017e 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.<\/li>\n\n\n\n<li><strong>Drop set syst\u00e9m: <\/strong>Postupne prid\u00e1vate z\u00e1\u0165a\u017e a\u017e do bodu, ke\u010f u\u017e vy\u0161\u0161iu hmotnos\u0165 na vybran\u00fd po\u010det opakovan\u00ed nezvl\u00e1dnete. V tom okamihu 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.<\/li>\n\n\n\n<li><strong>Zmena tempa: <\/strong>Cvik m\u00f4\u017eete vykon\u00e1va\u0165 bu\u010f pomal\u0161ie alebo v ur\u010ditej f\u00e1ze prid\u00e1te v\u00fddr\u017e. Pri drepe p\u00f4jdete napr\u00edklad 3 sekundy dolu, na 2 sekundy sa zastav\u00edte v najni\u017e\u0161ej polohe a hore sa vr\u00e1tite v be\u017enej r\u00fdchlosti.<\/li>\n\n\n\n<li><strong>Negat\u00edvne opakovanie:<\/strong> Pri excentrickej kontrakcii (sval sa na\u0165ahuje) sa sna\u017ete pohyb brzdi\u0165 alebo spoma\u013eova\u0165. Pr\u00edkladom je brzden\u00fd pohyb dolu pri bicepsovom zdvihu. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201316]<\/span><\/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=\"8_Myslite_na_dostatocnu_regeneraciu_a_odpocinok\"><\/span>8. Myslite na dostato\u010dn\u00fa regener\u00e1ciu a odpo\u010dinok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tr\u00e9ningovom pl\u00e1ne tie\u017e nezabudnite zoh\u013eadni\u0165 potrebu odpo\u010dinku. Nie je nutn\u00e9 \u00eds\u0165 st\u00e1le na 100 % s predstavou, \u017ee jedine tak budete ma\u0165 v\u00fdsledky. <strong>Raz za mesiac a\u017e dva si m\u00f4\u017eete zaradi\u0165 deload t\u00fd\u017ede\u0148<\/strong>, po\u010das ktor\u00e9ho si zn\u00ed\u017eite z\u00e1\u0165a\u017e, po\u010det opakovan\u00ed a pokojne aj s\u00e9ri\u00ed. V\u010faka tomu si trochu odpo\u010diniete a \u010fal\u0161\u00ed t\u00fd\u017ede\u0148 budete zrejme pozorova\u0165, \u017ee ste na tom silovo lep\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pam\u00e4tajte tie\u017e na to, \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 pribli\u017ene o 24 \u2013 72 hod\u00edn<\/strong>. Vzh\u013eadom na \u010das potrebn\u00fd na regener\u00e1ciu sa zd\u00e1 by\u0165 vhodn\u00e9 precvi\u010di\u0165 jednu svalov\u00fa partiu pribli\u017ene 2-kr\u00e1t t\u00fd\u017edenne. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg\" alt=\"Ako napl\u00e1nova\u0165 odpo\u010dinok po cvi\u010den\u00ed?\" class=\"wp-image-426163\" style=\"width:843px;height:562px\" title=\"Ako napl\u00e1nova\u0165 odpo\u010dinok po cvi\u010den\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-2048x1365.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_Podporte_svoje_vysledky_vyzivou\"><\/span>9. Podporte svoje v\u00fdsledky v\u00fd\u017eivou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dod\u00e1va\u0165 telu dostatok v\u0161etk\u00fdch potrebn\u00fdch \u017eiv\u00edn a energie prostredn\u00edctvom stravy je k\u013e\u00fa\u010dov\u00e9 nielen pre <strong>samotn\u00fd v\u00fdkon v posil\u0148ovni, ale aj pre rast svalov, regener\u00e1ciu a celkov\u00e9 zdravie<\/strong>. Myslite preto aj na dostato\u010dn\u00fd pr\u00edjem <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkov\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidov<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tukov<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednov<\/a>, miner\u00e1lnych l\u00e1tok a takisto na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00edjem tekut\u00edn<\/a>. Dobre nastaven\u00fd jed\u00e1lni\u010dek potom spolu s kvalitn\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom vytvor\u00ed neprekonate\u013en\u00e9 duo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vhodn\u00e9 mno\u017estvo energie, bielkov\u00edn, sacharidov a tukov pod\u013ea v\u00e1\u0161ho cie\u013ea si m\u00f4\u017eete spo\u010d\u00edta\u0165 v na\u0161ej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkula\u010dke energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/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\">V\u00fdkon v posil\u0148ovni m\u00f4\u017eete podpori\u0165 aj v\u00fd\u017eivov\u00fdmi doplnkami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Predtr\u00e9ningov\u00e9 stimulanty<\/strong><\/a> zvy\u010dajne obsahuj\u00fa <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" rel=\"noreferrer noopener\">kofe\u00edn<\/a>, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">beta alan\u00edn<\/a>, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/taurin-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">taur\u00edn<\/a> a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 v\u00e1s povzbudia, pom\u00f4\u017eu pripravi\u0165 na tr\u00e9ning, a tak poda\u0165 napr\u00edklad aj lep\u0161\u00ed fyzick\u00fd v\u00fdkon.<\/li>\n\n\n\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>BCAA<\/strong><\/a> s\u00fa esenci\u00e1lne aminokyseliny, ktor\u00e9 telo dok\u00e1\u017ee pri \u0161portovej aktivite vyu\u017ei\u0165 ako zdroj energie. V\u010faka tomu m\u00f4\u017eu prispie\u0165 k ochrane svalov pred sp\u00e1len\u00edm na energiu v priebehu ve\u013emi n\u00e1ro\u010dn\u00fdch a dlh\u00fdch tr\u00e9ningov.<\/li>\n\n\n\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sportovy-napoj-fueintra-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160portov\u00fd n\u00e1poj FueIntra Workout<\/strong><\/a> obsahuje zmes sacharidov, aminokysel\u00edn, hor\u010d\u00edka a vitam\u00ednu B6, v\u010faka \u010domu telu po\u010das \u0161portovania dod\u00e1va energiu a \u010fal\u0161ie potrebn\u00e9 l\u00e1tky. Umo\u017en\u00ed teda dlh\u0161ie a tvrd\u0161ie tr\u00e9nova\u0165.<\/li>\n\n\n\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kreat\u00edn<\/strong><\/a> m\u00f4\u017ee prostredn\u00edctvom regener\u00e1cie ATP podpori\u0165 fyzick\u00fd v\u00fdkon hlavne po\u010das kr\u00e1tkodob\u00fdch po sebe id\u00facich intervaloch intenz\u00edvneho tr\u00e9ningu. Pom\u00f4\u017ee teda so silov\u00fdm v\u00fdkonom.<\/li>\n\n\n\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Prote\u00edn<\/strong><\/a> pom\u00f4\u017ee s pr\u00edjmom bielkov\u00edn po tr\u00e9ningu a na\u0161tartovan\u00edm r\u00fdchlej regener\u00e1cie svalov\u00e9ho tkaniva.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o suplementoch pre \u0161portovcov si m\u00f4\u017eete pre\u010d\u00edta\u0165 v na\u0161om \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/efektivne-doplnky-vyzivy\/\">Z\u00e1kladn\u00e9 doplnky na cvi\u010denie a ako sa v nich vyzna\u0165?<\/a><\/strong> O tom, ako si posklada\u0165 jed\u00e1lni\u010dek na rast svalov, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg\" alt=\"Suplementy na \u0161portov\u00fd v\u00fdkon\" class=\"wp-image-426178\" style=\"width:843px;height:563px\" title=\"Suplementy na \u0161portov\u00fd v\u00fdkon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-2048x1366.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=\"10_Ked_raz_nedodrzite_treningovy_plan_nic_sa_nestane\"><\/span>10. Ke\u010f raz nedodr\u017e\u00edte tr\u00e9ningov\u00fd pl\u00e1n, ni\u010d sa nestane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0165 vypracovan\u00fd tr\u00e9ningov\u00fd pl\u00e1n je s\u00edce skvel\u00e9, ale ur\u010dite by v\u00e1m nemal za\u010da\u0165 riadi\u0165 \u017eivot. <strong>Ke\u010f napr\u00edklad nem\u00e1te svoj de\u0148, pokojne tr\u00e9ning vynechajte alebo cvi\u010dte len pod\u013ea pocitu<\/strong> a nevy\u010d\u00edtajte si, \u017ee ste pl\u00e1n nedodr\u017eali na 100 %. O svoje v\u00fdsledky hne\u010f nepr\u00eddete a \u010fal\u0161\u00ed de\u0148 v\u00e1m mo\u017eno bude lep\u0161ie a pokra\u010dujete tam, kde ste skon\u010dili. To ist\u00e9 plat\u00ed pre \u017eeny, ktor\u00e9 sa m\u00f4\u017eu c\u00edti\u0165 v ur\u010dit\u00fdch f\u00e1zach cyklu slab\u0161ie a unavenej\u0161ie. V tomto obdob\u00ed by na seba nemali by\u0165 tak\u00e9 pr\u00edsne, a pokia\u013e sa na n\u00e1ro\u010dn\u00fd silov\u00fd tr\u00e9ning nec\u00edtia, pokojne ho m\u00f4\u017eu vymeni\u0165 za lekciu jogy, na\u0165ahovanie sa alebo prech\u00e1dzku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u010d sa nedeje ani vtedy, ke\u010f v\u00e1s z hry na nejak\u00fd \u010das vyrad\u00ed choroba alebo \u010doko\u013evek in\u00e9. <strong>Po n\u00e1vrate nie je nutn\u00e9 upon\u00e1h\u013ea\u0165 to a hne\u010f sa naplno vrhn\u00fa\u0165 do tr\u00e9ningu. <\/strong>Rad\u0161ej za\u010dnite pozvo\u013ena a uvid\u00edte, \u017ee sa v\u010faka svalovej pam\u00e4ti \u010doskoro dostanete na \u00farove\u0148 pred pauzou.<\/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 sa o seba stara\u0165 nielen po fyzickej str\u00e1nke, sa viac dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/self-care-ako-sa-o-seba-starat-a-byt-v-zivote-spokojnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Self-care: Ako sa o seba stara\u0165 a by\u0165 v \u017eivote spokojnej\u0161\u00ed<\/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=\"Priklad_treningoveho_planu\"><\/span>Pr\u00edklad tr\u00e9ningov\u00e9ho pl\u00e1nu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edklad si uk\u00e1\u017eeme na mu\u017eovi, ktor\u00fd sa vracia k cvi\u010deniu po dlh\u0161om \u010dase a prim\u00e1rne chce nabra\u0165 svaly.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>So silov\u00fdm tr\u00e9ningom mal sk\u00fasenosti u\u017e predt\u00fdm a vie, \u017ee svaly naber\u00e1 v podstate \u013eahko. Konkr\u00e9tne si stanovil, \u017ee<strong> by chcel pribra\u0165 6 kg za rok<\/strong>, a to hlavne v akt\u00edvnej svalovej hmote. Po\u010d\u00edta toti\u017e s t\u00fdm, \u017ee pri naberan\u00ed svalov sa najsk\u00f4r neubr\u00e1ni nejak\u00e9mu pr\u00edrastku tuku. Ka\u017ed\u00fd mesiac sa bude chodi\u0165 premeriava\u0165 na pr\u00edstroj InBody, ktor\u00fd uk\u00e1\u017ee aktu\u00e1lne mno\u017estvo svalov a tuku v tele.<\/li>\n\n\n\n<li>V <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalkula\u010dke<\/a> si spo\u010d\u00edta pr\u00edjem energie a \u017eiv\u00edn. Potom <strong>pod\u013ea toho uprav\u00ed jed\u00e1lni\u010dek<\/strong>.<\/li>\n\n\n\n<li>Zamysl\u00ed sa nad t\u00fdm, ko\u013eko \u010dasu m\u00e1 na cvi\u010denie, a dokope sa k <strong>4 tr\u00e9ningom t\u00fd\u017edenne s d\u013a\u017ekou 75 min\u00fat<\/strong>. Bude cvi\u010di\u0165 2-kr\u00e1t horn\u00fa polovicu tela (ramen\u00e1, chrb\u00e1t, hrudn\u00edk, biceps, triceps) a 2-kr\u00e1t spodn\u00fa \u010das\u0165 tela (zadok, stehn\u00e1, l\u00fdtka, brucho).<\/li>\n\n\n\n<li>Vyberie si cviky na ka\u017ed\u00fd tr\u00e9ning (vi\u010f tabu\u013eka).<\/li>\n\n\n\n<li>Najprv si zmeria svoju aktu\u00e1lnu maxim\u00e1lku a pod\u013ea toho si nastav\u00ed z\u00e1\u0165a\u017e. Vypo\u010d\u00edta si pracovn\u00fa v\u00e1hu na spodnej hranici hypertrofick\u00fdch \u010d\u00edsel, teda <strong>60 % z 1RM<\/strong>. Z\u00e1\u0165a\u017e sa potom bude pod\u013ea progresu ka\u017ed\u00fd t\u00fd\u017ede\u0148 postupne zvy\u0161ova\u0165 na 80 % z 1RM.<\/li>\n\n\n\n<li><strong>Po\u010det opakovan\u00ed si na za\u010diatku ponech\u00e1 8<\/strong> a \u010dasom ho bude zvy\u0161ova\u0165 na 12.<\/li>\n\n\n\n<li>Takisto bude postupova\u0165 so s\u00e9riami a za\u010dne na 4. Medzi nimi zarad\u00ed pribli\u017ene 2-min\u00fatov\u00fa pauzu.<\/li>\n\n\n\n<li>Ka\u017ed\u00fd 4. t\u00fd\u017ede\u0148 zarad\u00ed deload t\u00fd\u017ede\u0148, aby pre zmenu podporil adapta\u010dn\u00e9 procesy.<\/li>\n\n\n\n<li>Pred ka\u017ed\u00fdm cvikom sa najprv rozcvi\u010d\u00ed v 1 \u2013 2 s\u00e9ri\u00e1ch s ni\u017e\u0161ou v\u00e1hou (okrem cvikov na brucho). <\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9ning\/vo\u013eno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cviky<\/th><th class=\"has-text-align-center\" data-align=\"center\">Z\u00e1\u0165a\u017e, po\u010det s\u00e9ri\u00ed a opakovan\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pondelok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9ning dolnej polovice tela + brucha<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadn\u00e9 drepy, m\u0155tve \u0165ahy, hip thrust, zakop\u00e1vanie na stroji, v\u00fdpony s osou, dv\u00edhanie kolien vo vise na hrazde, plank (v\u00fddr\u017e 30 \u2013 45 sek\u00fand), rusk\u00fd twist, skl\u00e1pa\u010dky na lavi\u010dke<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy + zadok: 60 % z 1 RM, 4 s\u00e9rie po 8 opakovan\u00ed s 2-min\u00fatovou pauzou &nbsp; Cviky na brucho: 4 s\u00e9rie po 10 opakovan\u00ed (plank vo v\u00fddr\u017ei) s 1-min. pauzou&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Utorok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9ning hornej polovice tela<\/td><td class=\"has-text-align-center\" data-align=\"center\">pri\u0165ahovanie osi v predklone, s\u0165ahovanie hornej kladky, bench press, peck-deck, tlaky s osou na ramen\u00e1, upa\u017eovanie s jednoru\u010dkami, tricepsov\u00e9 tlaky s jednoru\u010dkou, kickback s jednoru\u010dkou, bicepsov\u00e9 zdvihy s osou, kladivov\u00e9 zdvihy<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 % z 1 RM, 4 s\u00e9rie po 8 opakovan\u00ed s 2-min\u00fatovou pauzou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Streda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160tvrtok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9ning dolnej polovice tela + brucha<\/td><td class=\"has-text-align-center\" data-align=\"center\">v\u00fdpady vzad s osou, rumunsk\u00e9 m\u0155tve \u0165ahy, leg press, predkop\u00e1vanie na stroji, v\u00fdpony na stroji, pri\u0165ahovanie kolien k hrudn\u00edku (Tuck-Ups), bo\u010dn\u00fd plank (v\u00fddr\u017e 30 \u2013 45 sek\u00fand ka\u017ed\u00e1 strana), obr\u00e1ten\u00e9 skracova\u010dky, no\u017enice&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy + zadok: 60 % z 1 RM, 4 s\u00e9rie po 8 opakovan\u00ed s 2-min\u00fatovou pauzou &nbsp; Cviky na brucho: 4 s\u00e9rie po 10 opakovan\u00ed (plank vo v\u00fddr\u017ei) s 1-min\u00fatovou pauzou&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Piatok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9ning hornej polovice tela<\/td><td class=\"has-text-align-center\" data-align=\"center\">obr\u00e1ten\u00fd Peck-Deck, pr\u00ed\u0165ahy jednoru\u010dky s oporou o lavicu, rozpa\u017eovanie s jednoru\u010dkami v \u013eahu na lavici, rozpa\u017eovanie (strihy) na horn\u00fdch kladk\u00e1ch, Arnoldove tlaky, predpa\u017eovanie s jednoru\u010dkami, s\u0165ahovanie hornej kladky na triceps, franc\u00fazske tlaky, bicepsov\u00e9 zdvihy s osou nadhmatom, bicepsov\u00e9 zdvihy na spodnej kladke<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 % z 1 RM, 4 s\u00e9rie po 8 opakovan\u00ed s 2-min\u00fatovou pauzou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nede\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vo\u013eno&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\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>V\u010faka tr\u00e9ningov\u00e9mu pl\u00e1nu budete cvi\u010di\u0165 systematicky a efekt\u00edvnej\u0161ie vyu\u017eijete svoj \u010das v posil\u0148ovni. Ke\u010f si ho pod\u013ea n\u00e1\u0161ho pl\u00e1nu zostav\u00edte, <strong>sk\u00faste pri \u0148om nejak\u00fd \u010das vydr\u017ea\u0165<\/strong>. Ke\u010f budete tr\u00e9ning meni\u0165 z t\u00fd\u017ed\u0148a na t\u00fd\u017ede\u0148, nikdy nezist\u00edte, \u010do na v\u00e1s najlep\u0161ie funguje. Takisto v\u0161ak <strong>nezabudnite postupne zvy\u0161ova\u0165 z\u00e1\u0165a\u017e<\/strong> a robi\u0165 \u010fal\u0161ie potrebn\u00e9 zmeny v tr\u00e9ningu, v\u010faka ktor\u00fdm sa m\u00f4\u017eete postupne zlep\u0161ova\u0165. Svoju snahu v posil\u0148ovni potom podporte v\u00fd\u017eivou a dostato\u010dn\u00fdm odpo\u010dinkom, ktor\u00fd je podstatn\u00fd pre regener\u00e1ciu.<\/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 cvi\u010d\u00ed a potreboval by si v tr\u00e9ningu urobi\u0165 syst\u00e9m, 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\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u010co v\u0161etko by mal obsahova\u0165 tr\u00e9ningov\u00fd pl\u00e1n na chudnutie, rast svalov alebo sily? V dne\u0161nom \u010dl\u00e1nku n\u00e1jdete n\u00e1vod na vytvorenie tr\u00e9ningov\u00e9ho pl\u00e1nu na mieru.  <\/p>\n","protected":false},"author":129,"featured_media":426015,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6137,6062],"filter_section":[],"filter_attribute":[13023],"class_list":{"0":"post-428760","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-silovy-trening","10":"tag-trening","11":"filter_attribute-treningove-plany","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako si vytvori\u0165 tr\u00e9ningov\u00fd pl\u00e1n na rast svalov, sily alebo chudnutie pre za\u010diato\u010dn\u00edkov a pokro\u010dil\u00fdch v posil\u0148ovni? 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