{"id":474909,"date":"2023-05-29T10:00:00","date_gmt":"2023-05-29T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=474909"},"modified":"2023-05-29T20:16:15","modified_gmt":"2023-05-29T18:16:15","slug":"kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/","title":{"rendered":"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?"},"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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Je_vyrysovany_six_pack_symbolom_zdraveho_tela\" title=\"Je vyrysovan\u00fd six pack symbolom zdrav\u00e9ho tela?&nbsp;\">Je vyrysovan\u00fd six pack symbolom zdrav\u00e9ho tela?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Co_je_telesny_tuk_a_ake_druhy_telesneho_tuku_mame_v_nasom_tele\" title=\"\u010co je telesn\u00fd tuk a ak\u00e9 druhy telesn\u00e9ho tuku m\u00e1me v na\u0161om tele?\">\u010co je telesn\u00fd tuk a ak\u00e9 druhy telesn\u00e9ho tuku m\u00e1me v na\u0161om tele?<\/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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Ake_funkcie_ma_telesny_tuk\" title=\"Ak\u00e9 funkcie m\u00e1 telesn\u00fd tuk?&nbsp;\">Ak\u00e9 funkcie m\u00e1 telesn\u00fd tuk?&nbsp;<\/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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Co_ovplyvnuje_mnozstvo_telesneho_tuku_v_tele\" title=\"\u010co ovplyv\u0148uje mno\u017estvo telesn\u00e9ho tuku v tele?&nbsp;\">\u010co ovplyv\u0148uje mno\u017estvo telesn\u00e9ho tuku v tele?&nbsp;<\/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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Ako_sa_meria_mnozstvo_telesneho_tuku\" title=\"Ako sa meria mno\u017estvo telesn\u00e9ho tuku?&nbsp;\">Ako sa meria mno\u017estvo telesn\u00e9ho tuku?&nbsp;<\/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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Aky_je_zdravy_podiel_telesneho_tuku_u_muzov_a_zien\" title=\"Ak\u00fd je zdrav\u00fd podiel telesn\u00e9ho tuku u mu\u017eov a \u017eien?&nbsp;\">Ak\u00fd je zdrav\u00fd podiel telesn\u00e9ho tuku u mu\u017eov a \u017eien?&nbsp;<\/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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Kolko_telesneho_tuku_potrebujeme_na_to_aby_nam_bolo_vidiet_brusne_svaly\" title=\"Ko\u013eko telesn\u00e9ho tuku potrebujeme na to, aby n\u00e1m bolo vidie\u0165 bru\u0161n\u00e9 svaly?&nbsp;\">Ko\u013eko telesn\u00e9ho tuku potrebujeme na to, aby n\u00e1m bolo vidie\u0165 bru\u0161n\u00e9 svaly?&nbsp;<\/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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Ako_dosiahnut_vyrysovane_brusne_svalstvo\" title=\"Ako dosiahnu\u0165 vyrysovan\u00e9 bru\u0161n\u00e9 svalstvo?&nbsp;\">Ako dosiahnu\u0165 vyrysovan\u00e9 bru\u0161n\u00e9 svalstvo?&nbsp;<\/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\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vyrysovan\u00e9 brucho a six pack je jedn\u00fdm z cie\u013eov ka\u017ed\u00e9ho fitness nad\u0161enca. S vidinou vidite\u013en\u00fdch a vypracovan\u00fdch bru\u0161n\u00fdch svalov ich tak niektor\u00ed tr\u00e9nuj\u00fa denne a ne\u00fanavne po\u010d\u00edtaj\u00fa sed-\u013eahy. Mo\u017eno v\u00e1s v\u0161ak prekvap\u00ed, \u017ee kame\u0148 \u00faspechu vyrysovan\u00e9ho brucha le\u017e\u00ed <a href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">niekde inde<\/a>. Hoci je cvi\u010denie tejto \u010dasti tela d\u00f4le\u017eit\u00e9, tehli\u010dky s\u00fa skr\u00e1tka vidite\u013en\u00e9 jedine vtedy, ke\u010f ich nezakr\u00fdva hrub\u00e1 vrstva tuku. Pr\u00e1ve podiel telesn\u00e9ho tuku je to, \u010do ur\u010d\u00ed, ako bud\u00fa va\u0161e svaly na bruchu vidite\u013en\u00e9 a \u010di dosiahnete vysn\u00edvan\u00fd six pack.<\/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=\"Je_vyrysovany_six_pack_symbolom_zdraveho_tela\"><\/span>Je vyrysovan\u00fd six pack symbolom zdrav\u00e9ho tela?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyrysovan\u00e9 brucho s vidite\u013en\u00fdm six packom sa stalo ak\u00fdmsi <strong>symbolom fitness<\/strong> a zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Soci\u00e1lne siete n\u00e1m pravidelne serv\u00edruj\u00fa fotky a vide\u00e1 \u013eud\u00ed, ktor\u00ed sa vo fitness oblasti pohybuj\u00fa denne a mnoh\u00ed z nich tehli\u010dky na bruchu skuto\u010dne maj\u00fa. Aj to n\u00e1m pom\u00e1ha budova\u0165 si predstavu, \u017ee fit budeme len vtedy, ke\u010f to dosiahneme aj my.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u0161ak st\u00e1le niekoho prekvap\u00ed, \u017ee vyrysovan\u00e9 brucho a six pack nemusia by\u0165 ani z\u010faleka synonymom zdrav\u00e9ho tela. Tehli\u010dky sa toti\u017e svetu uk\u00e1\u017eu jedine vtedy, ke\u010f dosiahneme <strong>v\u00fdrazne n\u00edzke mno\u017estvo telesn\u00e9ho tuku. <\/strong>Dopracova\u0165 sa k tomu je v\u0161ak n\u00e1ro\u010dn\u00e9 a \u010dastokr\u00e1t to nem\u00e1 ni\u010d spolo\u010dn\u00e9 so zdrav\u00fdm pr\u00edstupom k svojmu telu. Pr\u00edpadne, ke\u010f je z\u00e1rove\u0148 cie\u013eom spr\u00e1va\u0165 sa \u0161etrne k svojmu zdraviu, vy\u017eaduje to <strong>ve\u013ek\u00fa d\u00e1vku odhodlania a pr\u00edsneho re\u017eimu. <\/strong>Schudn\u00fa\u0165 toti\u017e mus\u00edme celkovo, preto\u017ee nie je mo\u017en\u00e9 zacieli\u0165, z ktor\u00fdch parti\u00ed bude telo zhadzova\u0165 tukov\u00e9 z\u00e1soby.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyrysova\u0165 bru\u0161n\u00e9 svaly je tak ur\u010dite re\u00e1lne. U niekoho to v\u0161ak ide jednoduch\u0161ie, pre \u010fal\u0161ieho to ale naopak m\u00f4\u017ee by\u0165 na hranici toho, \u010do je zdrav\u00e9 a prospe\u0161n\u00e9. Preto ur\u010dite stoj\u00ed za to premyslie\u0165 si dopredu, \u010di je to t\u00e1 spr\u00e1vna cesta pr\u00e1ve pre n\u00e1s.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png\" alt=\"six pack a zdrav\u00e9 telo\" class=\"wp-image-475007\" width=\"843\" height=\"563\" title=\"six pack a zdrav\u00e9 telo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-35.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_telesny_tuk_a_ake_druhy_telesneho_tuku_mame_v_nasom_tele\"><\/span>\u010co je telesn\u00fd tuk a ak\u00e9 druhy telesn\u00e9ho tuku m\u00e1me v na\u0161om tele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Telesn\u00fd tuk sa sklad\u00e1 z <strong>triacylglycerolov <\/strong>(glycerol s naviazan\u00fdmi tromi mastn\u00fdmi kyselinami) ktor\u00e9 s\u00fa ulo\u017een\u00e9 v <strong>tukov\u00fdch bunk\u00e1ch (adipocytoch). <\/strong>Tukov\u00e9 tkanivo zlo\u017een\u00e9 z t\u00fdchto buniek je skryt\u00e9 pod ko\u017eou a tvor\u00ed tzv. <strong>subkut\u00e1nny (podko\u017en\u00fd) tuk <\/strong>alebo oba\u013euje na\u0161e vn\u00fatorn\u00e9 org\u00e1ny vo forme <strong>viscer\u00e1lneho (vn\u00fatrobru\u0161n\u00e9ho) tuku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Viscer\u00e1lny (vn\u00fatrobru\u0161n\u00fd) tuk <\/strong>sa teda nach\u00e1dza v <strong>bru\u0161nej dutine,<\/strong> v okol\u00ed org\u00e1nov a v prvom rade sl\u00fa\u017ei ako ich <strong>ochrana. <\/strong>Ak je v\u0161ak jeho<strong> <\/strong>podiel pr\u00edli\u0161 vysok\u00fd, st\u00e1va sa naopak <strong>rizikov\u00fdm faktorom vzniku ochoren\u00ed,<\/strong> a to napr\u00edklad <strong>cukrovky 2. typu<\/strong> \u010di <strong>ochoren\u00ed srdca. <\/strong>Hoci je tento tuk skryt\u00fd v bru\u0161nej dutine, nie je \u0165a\u017ek\u00e9 odhadn\u00fa\u0165, kedy ho u\u017e m\u00e1me nadbytok. Prejavuje sa toti\u017e typicky <strong>nadmern\u00fdm obvodom p\u00e1su.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li><li><strong>Subkut\u00e1nny (podko\u017en\u00fd) tuk<\/strong> je na\u0161im o\u010diam skryt\u00fd o nie\u010do menej. Uklad\u00e1 sa n\u00e1m toti\u017e priamo pod ko\u017eou a my ho vid\u00edme vo forme <strong>neob\u013e\u00faben\u00fdch hmatate\u013en\u00fdch tukov\u00fdch z\u00e1sob,<\/strong> ktor\u00e9 n\u00e1m niekedy br\u00e1nia dosta\u0165 sa do ob\u013e\u00faben\u00fdch k\u00faskov oble\u010denia. Pr\u00e1ve podko\u017en\u00fd tuk je ten, ktor\u00fd n\u00e1m zakr\u00fdva aj bru\u0161n\u00e9 svaly a br\u00e1ni v ich odhalen\u00ed. V porovnan\u00ed s viscer\u00e1lnym tukom je nadbytok toho podko\u017en\u00e9ho do ur\u010ditej miery hlavne<strong> estetick\u00fd probl\u00e9m<\/strong>. Ke\u010f v\u0161ak presiahne ur\u010dit\u00fa hranicu (alebo naopak, ke\u010f ho m\u00e1me pr\u00edli\u0161 m\u00e1lo), nesie to so sebou po\u010detn\u00e9 mno\u017estvo negat\u00edvnych zdravotn\u00fdch n\u00e1sledkov.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-31-1124x661.png\" alt=\"podko\u017en\u00fd a viscer\u00e1lny tuk\" class=\"wp-image-474943\" width=\"843\" height=\"496\" title=\"podko\u017en\u00fd a viscer\u00e1lny tuk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-1124x661.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-400x235.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31-1536x904.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-31.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_funkcie_ma_telesny_tuk\"><\/span>Ak\u00e9 funkcie m\u00e1 telesn\u00fd tuk?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f sa to mo\u017eno zd\u00e1 neuverite\u013en\u00e9, pr\u00edroda n\u00e1m nenadelila telesn\u00fd tuk len preto, aby n\u00e1m skomplikovala \u017eivot a predur\u010dila n\u00e1s k ve\u010dn\u00fdm pokusom o chudnutie. Tuk m\u00e1 v tele <strong>d\u00f4le\u017eit\u00e9 funkcie<\/strong> a v ur\u010ditom mno\u017estve ho k \u017eivotu <strong>nevyhnutne potrebujeme.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Tukov\u00e1 hmota sl\u00fa\u017ei ako hlavn\u00e1 <strong>z\u00e1sob\u00e1re\u0148 energie, <\/strong>z ktorej m\u00f4\u017eeme v pr\u00edpade potreby \u010derpa\u0165.<\/li><li>Z\u00e1rove\u0148 je d\u00f4le\u017eitou<strong> tepelnou a mechanickou ochranou na\u0161ich vn\u00fatorn\u00fdch org\u00e1nov.&nbsp;<\/strong><\/li><li>Tukov\u00e9 tkanivo tie\u017e<strong> produkuje horm\u00f3ny, <\/strong>ktor\u00e9 ovplyv\u0148uj\u00fa <strong>hlad a s\u00fdtos\u0165 <\/strong>alebo sa podie\u013ea aj na tvorbe<strong> pohlavn\u00fdch horm\u00f3nov.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><strong>&nbsp;<\/strong><\/li><li>Ovplyv\u0148uje aj funkciu<strong> imunity, nervov\u00e9ho syst\u00e9mu<\/strong> a hr\u00e1 ve\u013ek\u00fa rolu napr\u00edklad v <strong>citlivosti buniek na inzul\u00edn. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/li><li>V tukovej hmote s\u00fa z\u00e1rove\u0148 <strong>skladovan\u00e9 vitam\u00edny rozpustn\u00e9 v tuku <\/strong>(vitam\u00edny<strong> <\/strong>A, D, E a K). <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li><\/ul>\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=\"74398,8350,3738,64393,7067,258,5075,28324,28683,29956,46912,46168,64225\" ><\/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=\"Co_ovplyvnuje_mnozstvo_telesneho_tuku_v_tele\"><\/span>\u010co ovplyv\u0148uje mno\u017estvo telesn\u00e9ho tuku v tele?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mno\u017estvo na\u0161ich tukov\u00fdch z\u00e1sob sa neodv\u00edja len od toho, ako ve\u013emi cvi\u010d\u00edme \u010di ako dobre sa stravujeme. Maj\u00fa v tom toti\u017e prsty aj in\u00e9 faktory, ktor\u00fdch vplyv len tak neoklameme.&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\"><li><strong>Genetika <\/strong>hr\u00e1 rolu v tom, ak\u00fd r\u00fdchly m\u00e1me metabolizmus \u010di ako efekt\u00edvne a kde najviac uklad\u00e1me telesn\u00fd tuk. Ke\u010f\u017ee ka\u017ed\u00fd<strong> <\/strong>z n\u00e1s m\u00e1 <strong>g\u00e9ny namie\u0161an\u00e9 inak, <\/strong>odv\u00edja sa od toho aj na\u0161e<strong> prirodzene dan\u00e9 zlo\u017eenie tela<\/strong> \u010di <strong>distrib\u00facia tuku. <\/strong>Niekto tak skladuje viac tuku na bruchu, \u010fal\u0161iemu sa viac dr\u017e\u00ed na stehn\u00e1ch \u010di bokoch a tieto predispoz\u00edcie nem\u00f4\u017eeme ovplyvni\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/li><li><strong>Pohlavie <\/strong>m\u00e1 vplyv na<strong> zlo\u017eenie tela <\/strong>a<strong> distrib\u00faciu telesn\u00e9ho tuku<\/strong>. <strong>Mu\u017ei <\/strong>maj\u00fa <strong>prirodzene ni\u017e\u0161\u00ed podiel tukov\u00e9ho tkaniva <\/strong>ako \u017eeny. A ke\u010f u\u017e ich telo uklad\u00e1 tuk do z\u00e1soby, \u010dastokr\u00e1t sa to prejavuje <strong>v oblasti brucha.<\/strong> <strong>\u017deny <\/strong>naopak \u010dastej\u0161ie ukladaj\u00fa nadmern\u00e9 z\u00e1soby tuku <strong>v spodnej \u010dasti tela, <\/strong>typicky na zadku a stehn\u00e1ch<strong>.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li><li>Mno\u017estvo tuku sa odv\u00edja aj od n\u00e1\u0161ho <strong>veku. <\/strong>\u010c\u00edm sme star\u0161\u00ed, t\u00fdm viac tuku na\u0161e telo prirodzene skladuje, ke\u010f\u017ee sa spoma\u013euje r\u00fdchlos\u0165 metabolizmu. Ve\u013ek\u00fa rolu v\u0161ak hr\u00e1 aj to, \u017ee postupom \u010dasu mnoh\u00fdm z n\u00e1s<strong> ub\u00fada fyzick\u00e1 aktivita <\/strong>a tak sa <strong>zni\u017euje energetick\u00fd v\u00fddaj. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li><li><strong>Horm\u00f3ny <\/strong>maj\u00fa d\u00f4le\u017eit\u00fa \u00falohu v na\u0161ej telesnej hmotnosti a zlo\u017een\u00ed tela. Hovor\u00edme napr\u00edklad o horm\u00f3noch, ktor\u00e9 signalizuj\u00fa <strong>hlad (grel\u00edn) <\/strong>a <strong>s\u00fdtos\u0165 (lept\u00edn).<\/strong> D\u00f4le\u017eit\u00e9 s\u00fa aj <strong>horm\u00f3ny \u0161t\u00edtnej \u017e\u013eazy,<\/strong> ktor\u00e9 ovplyv\u0148uj\u00fa <strong>r\u00fdchlos\u0165 metabolizmu<\/strong> \u010di stresov\u00fd horm\u00f3n<strong> kortizol. <\/strong>Ten m\u00f4\u017ee zvy\u0161ova\u0165 <strong>apet\u00edt <\/strong>\u010di<strong> podporova\u0165 ukladanie tuku v oblasti brucha.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>&nbsp;<\/li><li><strong>V\u00fd\u017eiva <\/strong>a<strong> pohybov\u00e1 aktivita <\/strong>maj\u00fa samozrejme obrovsk\u00fd vplyv na to, ko\u013eko telesn\u00e9ho tuku skr\u00fdvaj\u00fa na\u0161e tukov\u00e9 z\u00e1soby. Tie toti\u017e najviac rozhoduj\u00fa o <strong>rovnov\u00e1he medzi energetick\u00fdm pr\u00edjmom a v\u00fddajom,<\/strong> od \u010doho sa n\u00e1sledne odv\u00edja to, \u010di<strong> priber\u00e1me, chudneme <\/strong>alebo si<strong> <\/strong>hmotnos\u0165 <strong>udr\u017eiavame.&nbsp;<\/strong><\/li><li><strong>Sp\u00e1nok <\/strong>je \u010dasto zanedb\u00e1van\u00fd faktor, ktor\u00fd m\u00e1 vplyv na na\u0161e tukov\u00e9 z\u00e1soby. <a href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nedostatok sp\u00e1nku<\/strong><\/a> je toti\u017e sp\u00e1jan\u00fd s <strong>vy\u0161\u0161ou telesnou hmotnos\u0165ou,<\/strong> a preto by sme sa mali v\u0161etci sna\u017ei\u0165 o<strong> 7 &#8211; 9 hod\u00edn sp\u00e1nku denne. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4,7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie len tak sa dostato\u010dne kvalitn\u00fd a dlh\u00fd sp\u00e1nok pova\u017euje za najlep\u0161\u00ed spa\u013eova\u010d tuku. Pre\u010do to tak je a s \u010d\u00edm \u010fal\u0161\u00edm sp\u00e1nok pom\u00e1ha sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png\" alt=\"vplyv na mno\u017estvo telesn\u00e9ho tuku\" class=\"wp-image-474991\" width=\"843\" height=\"563\" title=\"vplyv na mno\u017estvo telesn\u00e9ho tuku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1124x750.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34-1536x1025.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-34.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_sa_meria_mnozstvo_telesneho_tuku\"><\/span>Ako sa meria mno\u017estvo telesn\u00e9ho tuku?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri poh\u013eade do zrkadla m\u00f4\u017eeme podiel telesn\u00e9ho tuku v na\u0161om tele len odhadova\u0165. Ke\u010f v\u0161ak chceme vedie\u0165 presnej\u0161ie inform\u00e1cie, potrebujeme jeho mno\u017estvo <strong>zmera\u0165. <\/strong>Ako na to?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Meran\u00edm<strong> obvodu p\u00e1su<\/strong> m\u00f4\u017eeme odhadn\u00fa\u0165, ak\u00fd podiel telesn\u00e9ho tuku m\u00e1me. Napr\u00edkad obvod p\u00e1su u mlad\u00e9ho mu\u017ea v rozmedz\u00ed 75 &#8211; 83 cm m\u00f4\u017ee zodpoveda\u0165 zhruba 15 &#8211; 20 % telesn\u00e9ho tuku. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span>&nbsp;<\/li><li>O nie\u010do presnej\u0161iu inform\u00e1ciu dostaneme, ke\u010f pou\u017eijeme <a href=\"https:\/\/gymbeam.sk\/tukovy-kaliper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tukov\u00fd kaliper<\/a> na zistenie ve\u013ekosti<strong> ko\u017enej riasy. <\/strong>V\u010faka tomu sa d\u00e1 n\u00e1sledne odhadn\u00fa\u0165 percento telesn\u00e9ho tuku.&nbsp;<\/li><li>Meranie zlo\u017eenia tela pomocou<strong> bioimpedan\u010dnej v\u00e1hy <\/strong>(meria elektrick\u00fa vodivos\u0165 r\u00f4znych telesn\u00fdch tkan\u00edv) n\u00e1m poskytne inform\u00e1cie o tom, ak\u00fd m\u00e1me podiel <strong>svalovej hmoty, tuku <\/strong>a \u010fal\u0161ie inform\u00e1cie. Naj\u010dastej\u0161ie sa stretnete s v\u00e1hou <strong>InBody <\/strong>\u010di napr\u00edklad<strong> Tanita. <\/strong>Tieto n\u00e1stroje n\u00e1m daj\u00fa pomerne kvalitn\u00e9 v\u00fdsledky o na\u0161om zlo\u017een\u00ed tela.<\/li><li>Najpresnej\u0161ie inform\u00e1cie m\u00f4\u017eu poskytn\u00fa\u0165 met\u00f3dy ako <strong>denzitometria <\/strong>\u010di napr\u00edklad <strong>DEXA (du\u00e1lna RTG absorpciometria).<\/strong> S nimi sa v\u0161ak be\u017en\u00fd \u010dlovek nestretne, ke\u010f\u017ee sa pou\u017e\u00edvaj\u00fa najm\u00e4 na <strong>v\u00fdskumn\u00e9 \u00fa\u010dely. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li><\/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=\"Aky_je_zdravy_podiel_telesneho_tuku_u_muzov_a_zien\"><\/span>Ak\u00fd je zdrav\u00fd podiel telesn\u00e9ho tuku u mu\u017eov a \u017eien?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku u \u017eien&nbsp;<\/h3>\n\n\n\n<p>Hoci neexistuje jedno univerz\u00e1lne odpor\u00fa\u010danie, na z\u00e1klade r\u00f4znych zdrojov sa d\u00e1 poveda\u0165, \u017ee zdrav\u00fd podiel tukovej hmoty sa u \u017eeny pohybuje v rozmedz\u00ed <strong>20 &#8211; 30 %. <\/strong>Pri mno\u017estve telesn\u00e9ho tuku<strong> nad 30 % hovor\u00edme o nadv\u00e1he,<\/strong> zatia\u013e \u010do hodnoty <strong>nad 35 %<\/strong> s\u00fa pova\u017eovan\u00e9 za <strong>obezitu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ni\u017e\u0161ie hodnoty <\/strong>s\u00fa typick\u00e9 pre <strong>\u0161portovkyne <\/strong>a \u017eeny, ktor\u00e9 maj\u00fa svoj stravovac\u00ed a pohybov\u00fd re\u017eim<strong> v\u00fdrazne pod kontrolou.<\/strong> Pre be\u017en\u00fa \u017eenu nemus\u00ed by\u0165 zdrav\u00e9 sna\u017ei\u0165 sa dosiahnu\u0165 tak\u00e9 n\u00edzke percento tuku. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png\" alt=\"zdrav\u00fd podiel tuku u \u017eien\" class=\"wp-image-475039\" width=\"843\" height=\"562\" title=\"zdrav\u00fd podiel tuku u \u017eien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-37.png 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 s\u00fa rizik\u00e1 pr\u00edli\u0161 n\u00edzkeho mno\u017estva telesn\u00e9ho tuku u \u017eeny?&nbsp;<\/h4>\n\n\n\n<p>Dosiahnu\u0165 mno\u017estvo tuku podstatne ni\u017e\u0161ie, ako je uveden\u00e1 spodn\u00e1 hranica, je ve\u013emi n\u00e1ro\u010dn\u00e9. Vy\u017eaduje toti\u017e dlhodob\u00e9 v\u00fdrazn\u00e9 obmedzovanie sa v stravovacom re\u017eime a celkom n\u00e1ro\u010dn\u00fd komplexn\u00fd tr\u00e9ningov\u00fd pl\u00e1n. V\u00fdsledkom toho \u010dastokr\u00e1t b\u00fdva<strong> pr\u00edli\u0161 n\u00edzky kalorick\u00fd pr\u00edjem<\/strong> a z\u00e1rove\u0148 <strong>ve\u013emi vysok\u00fd energetick\u00fd v\u00fddaj, <\/strong>\u010do m\u00f4\u017ee vies\u0165 k tzv. <strong>n\u00edzkej energetickej dostupnosti. <\/strong>Hovor\u00edme o nej vtedy, ke\u010f po od\u010d\u00edtan\u00ed v\u00fddaja energie po\u010das \u0161portu od denn\u00e9ho kalorick\u00e9ho pr\u00edjmu dostaneme hodnotu <strong>ni\u017e\u0161iu ako 30 kcal \/ kg. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9mom je, \u017ee n\u00edzka energetick\u00e1 dostupnos\u0165 je be\u017ene sprev\u00e1dzan\u00e1 zdravotn\u00fdmi \u0165a\u017ekos\u0165ami, ktor\u00e9 sa spolo\u010dne s \u0148ou skr\u00fdvaj\u00fa pod pojmom<strong> \u017eensk\u00e1 atletick\u00e1 tri\u00e1da. <\/strong>Ide o <strong>men\u0161trua\u010dn\u00fa dysfunkciu <\/strong>a<strong> n\u00edzku kostn\u00fa denzitu.<\/strong> Z\u00e1rove\u0148 so sebou nes\u00fa mnoho \u010fal\u0161\u00edch probl\u00e9mov, ako je<strong> vy\u0161\u0161ie riziko zranenia, oslaben\u00e1 imunita, zn\u00ed\u017een\u00e1 \u010dinnos\u0165 \u0161t\u00edtnej \u017e\u013eazy <\/strong>\u010di vy\u0161\u0161ie riziko <strong>kardiovaskul\u00e1rnych probl\u00e9mov. <\/strong>Navy\u0161e m\u00f4\u017ee by\u0165 tento stav spojen\u00fd s <strong>psychick\u00fdmi probl\u00e9mami, <\/strong>ako s\u00fa <strong>\u00fazkosti <\/strong>\u010di <strong>depresia. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samozrejme, nie je pravidlom, \u017ee \u017eena s n\u00edzkym percentom telesn\u00e9ho tuku sa automaticky pot\u00fdka aj s n\u00edzkou energetickou dostupnos\u0165ou a s \u0148ou spojen\u00fdmi probl\u00e9mami. Ide v\u0161ak o <strong>ve\u013emi \u010dast\u00fd jav,<\/strong> preto je vhodn\u00e9 pam\u00e4ta\u0165 na to pri pokusoch o chudnutie a dosiahnutie vyrysovan\u00e9ho tela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o \u017eenskej atletickej tri\u00e1de v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-bojovat-so-stratou-menstruacie-a-dalsimi-priznakmi-zenskej-atletickej-triady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako bojova\u0165 so stratou men\u0161tru\u00e1cie a \u010fal\u0161\u00edmi pr\u00edznakmi \u017eenskej&nbsp; atletickej tri\u00e1dy?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku u mu\u017eov<\/h3>\n\n\n\n<p>Mu\u017ei maj\u00fa<strong> prirodzene ni\u017e\u0161ie mno\u017estvo tukovej hmoty <\/strong>ako \u017eeny. Na z\u00e1klade v\u00fdskumov je u nich za optimum pova\u017eovan\u00fd podiel tuku zhruba <strong>10 &#8211; 20 %. <\/strong>Pri hodnot\u00e1ch nad<strong> 20 %<\/strong> ide o<strong> nadv\u00e1hu <\/strong>a podiel tuku <strong>nad 25 % <\/strong>je pova\u017eovan\u00fd za<strong> obezitu. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2,6,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj u mu\u017eov plat\u00ed, \u017ee ni\u017e\u0161ie \u010d\u00edsla s\u00fa typick\u00e9 pre <strong>\u0161portovcov, <\/strong>a to najm\u00e4 u estetick\u00fdch \u0161portov ako je <strong>fitness a<\/strong> <strong>kulturistika,<\/strong> kde je n\u00edzky podiel tuku podmienkou \u00faspechu. Pre be\u017en\u00e9ho mu\u017ea, ktor\u00fd \u0161portuje pre rados\u0165 a zdravie, je pravdepodobne zbyto\u010dn\u00e9 sna\u017ei\u0165 sa o tak n\u00edzke mno\u017estvo tuku, ke\u010f\u017ee to vy\u017eaduje ve\u013ea \u00fasilia a obmedzovania sa. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg\" alt=\"zdrav\u00fd podiel tuku u \u017eien\" class=\"wp-image-475065\" width=\"843\" height=\"563\" title=\"zdrav\u00fd podiel tuku u \u017eien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/1631023103404.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Rozmedzie telesn\u00e9ho tuku u mu\u017eov a \u017eien&nbsp;<\/h3>\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\"><strong><center>\u017deny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mu\u017ei<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/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\"><strong>Hrani\u010dne n\u00edzke % telesn\u00e9ho tuku<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 16 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt; 6 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>V\u00fdrazne atletick\u00e1 a \u0161t\u00edhla postava<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 &#8211; 19 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 9 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Optim\u00e1lne rozmedzie<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 20 %&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nadv\u00e1ha<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 30 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 20 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Obezita<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 35 %&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt; 25 %&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_telesneho_tuku_potrebujeme_na_to_aby_nam_bolo_vidiet_brusne_svaly\"><\/span>Ko\u013eko telesn\u00e9ho tuku potrebujeme na to, aby n\u00e1m bolo vidie\u0165 bru\u0161n\u00e9 svaly?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bru\u0161n\u00e9 svaly m\u00e1me v\u0161etci, ale to, ako ve\u013emi s\u00fa vidite\u013en\u00e9 a vyrysovan\u00e9 z\u00e1le\u017e\u00ed na<strong> mno\u017estve tukovej hmoty, <\/strong>ktor\u00e1 ich zakr\u00fdva. \u010c\u00edm m\u00e1me men\u0161\u00ed podiel telesn\u00e9ho tuku, t\u00fdm viac je vidite\u013en\u00fd vysn\u00edvan\u00fd six pack.&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\">Kedy s\u00fa vidite\u013en\u00e9 bru\u0161n\u00e9 svaly u \u017eien?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nad 30 % tuku: <\/strong>Ide o podiel tukovej hmoty, pri ktorom u\u017e hovor\u00edme o nadv\u00e1he. Bru\u0161n\u00e9 svaly s\u00fa v tomto pr\u00edpade \u00faplne zakryt\u00e9 vrstvou telesn\u00e9ho tuku.&nbsp;<\/li><li><strong>25 &#8211; 30 %:<\/strong> Ani v tomto pr\u00edpade e\u0161te nie s\u00fa bru\u0161n\u00e9 svaly vidite\u013en\u00e9. Nejde s\u00edce o nadv\u00e1hu, ale telo m\u00e1 vidite\u013en\u00fa vrstvu podko\u017en\u00e9ho tuku.&nbsp;<\/li><li><strong>23 &#8211; 25 %:<\/strong> V tejto f\u00e1ze je mo\u017en\u00e9, \u017ee sa objavuj\u00fa n\u00e1znaky bru\u0161n\u00e9ho svalstva, ale iba minim\u00e1lne.<\/li><li><strong>20 &#8211; 22 %:<\/strong> Postava s tak\u00fdmto percentom tuku je u\u017e vyrysovanej\u0161ia a \u010diasto\u010dne s\u00fa vidite\u013en\u00e9 aj obrysy bru\u0161n\u00fdch svalov.&nbsp;<\/li><li><strong>16 &#8211; 19 %: <\/strong>\u017dena s tak\u00fdmto podielom tuku je \u0161t\u00edhla, m\u00e1 atletick\u00fa postavu a vidite\u013en\u00e9 bru\u0161n\u00e9 svaly.&nbsp;<\/li><li><strong>pod 16 %: <\/strong>Ide o v\u00fdrazne n\u00edzky podiel telesn\u00e9ho tuku, pri ktorom s\u00fa jasne definovan\u00e9 bru\u0161n\u00e9 svaly. Z\u00e1rove\u0148 sa v\u0161ak tak\u00e9to mno\u017estvo tuku v\u00e4\u010d\u0161inou sp\u00e1ja s ve\u013emi pr\u00edsnym re\u017eimom a nesie so sebou riziko u\u017e spom\u00ednan\u00fdch probl\u00e9mov. Navy\u0161e je zv\u00e4\u010d\u0161a ve\u013emi&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png\" alt=\"podiel tuku pre vidite\u013en\u00fd six pack u \u017eien\" class=\"wp-image-474959\" width=\"843\" height=\"324\" title=\"podiel tuku pre vidite\u013en\u00fd six pack u \u017eien\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-32.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kedy s\u00fa vidite\u013en\u00e9 bru\u0161n\u00e9 svaly u mu\u017eov?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nad 20 % tuku: <\/strong>Mu\u017e s tak\u00fdmto percentom tuku m\u00e1 nadv\u00e1hu, bru\u0161n\u00e9 svaly tak nie s\u00fa v\u00f4bec vidite\u013en\u00e9.<\/li><li><strong>15 &#8211; 20 %:<\/strong> Aj v tomto pr\u00edpade je svalstvo na bruchu zakryt\u00e9 podko\u017en\u00fdm tukom.&nbsp;<\/li><li><strong>13 &#8211; 15 %: <\/strong>Typicky m\u00f4\u017eu by\u0165 \u010diasto\u010dne vidite\u013en\u00e9 vrchn\u00e9 bru\u0161n\u00e9 svaly, zatia\u013e \u010do tie spodn\u00e9 s\u00fa e\u0161te skryt\u00e9 pod vrstvou tuku.&nbsp;<\/li><li><strong>10 &#8211; 12 %:<\/strong> V tomto pr\u00edpade s\u00fa u\u017e bru\u0161n\u00e9 svaly dobre vidite\u013en\u00e9.&nbsp;<\/li><li><strong>6 &#8211; 9 %: <\/strong>Mu\u017e s t\u00fdmto percentom tuku, ktor\u00e9 je u\u017e v\u0161ak pomerne \u0165a\u017eko udr\u017eate\u013en\u00e9, m\u00e1 u\u017e pravdepodobne v\u00fdrazne vidite\u013en\u00e9 bru\u0161n\u00e9 svaly.&nbsp;<\/li><li><strong>pod 6 %: <\/strong>Pri tomto mno\u017estve tuku je six pack vidite\u013en\u00fd, ale je ve\u013emi n\u00e1ro\u010dn\u00e9 si tak\u00fato fig\u00faru udr\u017ea\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png\" alt=\"podiel tuku pre vidite\u013en\u00fd six pack u mu\u017eov\" class=\"wp-image-474960\" width=\"843\" height=\"324\" title=\"podiel tuku pre vidite\u013en\u00fd six pack u mu\u017eov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1124x432.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-400x154.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33-1536x590.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/image-33.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_dosiahnut_vyrysovane_brusne_svalstvo\"><\/span>Ako dosiahnu\u0165 vyrysovan\u00e9 bru\u0161n\u00e9 svalstvo?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste mohli vidie\u0165 vy\u0161\u0161ie, vidite\u013en\u00fd six pack vy\u017eaduje v\u00fdrazne <strong>n\u00edzke percento telesn\u00e9ho tuku. <\/strong>\u010castokr\u00e1t mus\u00ed by\u0165 \u010faleko za hranicou toho, \u010do v\u0161eobecne pova\u017eujeme za vy\u0161portovan\u00fa a \u0161t\u00edhlu postavu. Be\u017ene ide o t\u00fa posledn\u00fa in\u0161tanciu, ktor\u00e1 ch\u00fdba k \u201edokonalej\u201c postave, ale vy\u017eaduje<strong> ne\u00famerne ve\u013ek\u00e9 vynalo\u017een\u00e9 \u00fasilie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stravovac\u00ed aj tr\u00e9ningov\u00fd re\u017eim mus\u00ed by\u0165 striktne dodr\u017eiavan\u00fd a pre dosiahnutie tohto cie\u013ea je \u010dastokr\u00e1t nutn\u00e9 obetova\u0165 posedenia s priate\u013emi \u010di pravideln\u00e9 radosti v re\u0161taur\u00e1cii alebo kaviarni. Nehovoriac o tom, \u017ee takto striktn\u00fd re\u017eim m\u00f4\u017ee so sebou nies\u0165 <strong>zdravotn\u00e9 probl\u00e9my.<\/strong> Mo\u017eno sa preto oplat\u00ed zamyslie\u0165 sa, <strong>\u010di n\u00e1m tie tehli\u010dky na bruchu za to stoja.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste v\u0161ak rozhodnut\u00ed, \u017ee sa na t\u00fato cestu vyd\u00e1te, je d\u00f4le\u017eit\u00e9, aby ste na to i\u0161li <strong>spr\u00e1vne <\/strong>a so <strong>zdrav\u00fdm pr\u00edstupom k svojmu telu. <\/strong>K tomu v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 nasleduj\u00face kroky.&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\"><li>Zamerajte sa na spr\u00e1vne nastavenie <strong>kalorick\u00e9ho deficitu <\/strong>a<strong> mno\u017estva bielkov\u00edn, sacharidov a tukov. <\/strong>Tieto hodnoty pre v\u00e1s vypo\u010d\u00edta aj na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/strong><\/a><strong>&nbsp;<\/strong><\/li><li>Zostavte si<strong> zdrav\u00fd jed\u00e1lni\u010dek<\/strong> s dostatkom v\u0161etk\u00fdch \u017eiv\u00edn, ktor\u00fd pre v\u00e1s bude <strong>dlhodobo udr\u017eate\u013en\u00fd.<\/strong> Ako na to v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?&nbsp;<\/strong><\/a><\/li><li>Obzvl\u00e1\u0161\u0165 dbajte na dostato\u010dn\u00fd pr\u00edjem <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkov\u00edn<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>, \u010di\u017ee \u017eiv\u00edn, ktor\u00e9 v\u00e1s pom\u00f4\u017eu kvalitne <strong>zas\u00fdti\u0165.<\/strong><\/li><li>Premyslite si <strong>tr\u00e9ningov\u00fd pl\u00e1n,<\/strong> ktor\u00fd bude obsahova\u0165 ako <strong>aer\u00f3bnu, <\/strong>tak<strong> silov\u00fa aktivitu. <\/strong>Ke\u010f\u017ee je cie\u013eom <strong>vidite\u013en\u00e9 bru\u0161n\u00e9 svalstvo, <\/strong>je v\u00fdhodn\u00e9 zaradi\u0165 do tr\u00e9ningu aj <strong>cviky na t\u00fato partiu. <\/strong>So zostaven\u00edm efekt\u00edvneho pl\u00e1nu v\u00e1m pom\u00f4\u017ee \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?&nbsp;<\/strong><\/a><\/li><li>Pre in\u0161pir\u00e1ciu na cviky na brucho m\u00f4\u017eete nahliadnu\u0165 do jedn\u00e9ho z na\u0161ich \u010dl\u00e1nkov:<ul><li><a href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou&nbsp;<\/strong><\/a><\/li><li><a href=\"https:\/\/gymbeam.sk\/blog\/11-najefektivnejsich-cvikov-s-fitloptou-na-formovanie-brucha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 najlep\u0161\u00edch cvikov na spevnenie brucha s fitloptou<\/strong><\/a><\/li><li><a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-spodne-brucho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spodn\u00e9 brucho: 13 najlep\u0161\u00edch cvikov s vlastnou v\u00e1hou<\/strong><\/a><strong>&nbsp;<\/strong><\/li><\/ul><\/li><li>Okrem cielen\u00fdch tr\u00e9ningov nezab\u00fadajte ani na<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>be\u017en\u00fd pohyb v priebehu d\u0148a.<\/strong><\/a><strong> <\/strong>&nbsp;<strong>Ch\u00f4dza, cesta pe\u0161o z n\u00e1kupu<\/strong> \u010di <strong>po schodoch<\/strong> alebo pohyb pri <strong>upratovan\u00ed <\/strong>maj\u00fa ve\u013ek\u00fd podiel na na\u0161om kalorickom v\u00fddaji.<\/li><li>Ke\u010f m\u00e1te v\u0161etko spomenut\u00e9 zvl\u00e1dnut\u00e9, m\u00f4\u017eete si na pomoc zavola\u0165 aj <strong>doplnky v\u00fd\u017eivy, <\/strong>ako s\u00fa r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spa\u013eova\u010de tuku<\/a>. Tie v\u00e1m pom\u00f4\u017eu nielen efekt\u00edvnej\u0161ie chudn\u00fa\u0165, ale aj lep\u0161ie zvl\u00e1dnu\u0165 kalorick\u00fd deficit.<\/li><li>Nezab\u00fadajte sledova\u0165 a zapisova\u0165 si <strong>progres a priebe\u017en\u00e9 v\u00fdsledky, <\/strong>a to napr\u00edklad <strong>raz za dva t\u00fd\u017edne. <\/strong>S t\u00fdm v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 klasick\u00e1 <strong>v\u00e1ha, <\/strong>pravideln\u00e1 anal\u00fdza zlo\u017eenia tela na <strong>InBody <\/strong>\u010di meranie mno\u017estva tuku<strong> tukov\u00fdm kaliperom. <\/strong>Nepodce\u0148ujte ani pravideln\u00e9<strong> fotenie sa<\/strong> \u010di meranie <strong>obvodu p\u00e1su<\/strong>. Aby ste na tieto pravideln\u00e9 kontroly nezab\u00fadali, stanovte si <strong>konkr\u00e9tnu dobu, <\/strong>kedy sa im budete venova\u0165. Ide\u00e1lna m\u00f4\u017ee by\u0165 napr\u00edklad <strong>nede\u013ea r\u00e1no po zobuden\u00ed.&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre podrobnej\u0161\u00ed n\u00e1vod, ako dosiahnu\u0165 vysn\u00edvan\u00e9ho v\u00fdsledku, si pre\u010d\u00edtajte na\u0161e \u010dl\u00e1nky <a href=\"https:\/\/gymbeam.sk\/blog\/schudnite-z-brucha-a-dostante-sa-do-formy-vdaka-nasmu-jednoduchemu-navodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Schudnite z brucha a dosta\u0148te sa do formy v\u010faka n\u00e1\u0161mu jednoduch\u00e9mu n\u00e1vodu<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-k-dosiahnutiu-vasho-prveho-sixpacku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 tipov pre vyrysovan\u00fd six pack.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vyrysovan\u00fd six pack <\/strong>je u \u0161portovcov a fitness nad\u0161encov \u010dastokr\u00e1t t\u00e1 posledn\u00e1 \u010dere\u0161ni\u010dka na torte, ktor\u00fa by radi videli na svojom vy\u0161portovanom tele. Cviky na brucho v\u0161ak v\u00e4\u010d\u0161inou nesta\u010dia. To, na \u010dom<strong> vyrysovan\u00e9 bru\u0161n\u00e9 svaly <\/strong>stoja, toti\u017e nie s\u00fa nikdy nekon\u010diace s\u00e9rie sed-\u013eahov, ale <strong>mno\u017estvo telesn\u00e9ho tuku, ktor\u00e9 ich zakr\u00fdva. <\/strong>Aby sa v\u0161ak tieto svaly uk\u00e1zali \u00faplne, \u010dastokr\u00e1t je nutn\u00fd v\u00fdrazne <strong>pr\u00edsny re\u017eim a chudnutie <\/strong>do takej miery, ktor\u00e1 u\u017e nemus\u00ed by\u0165 <strong>dlhodobo udr\u017eate\u013en\u00e1 alebo zdrav\u00e1. <\/strong>Vysn\u00edvan\u00e9 vypracovan\u00e9 brucho je tak ur\u010dite mo\u017en\u00e9 dosiahnu\u0165, ale je vhodn\u00e9 zv\u00e1\u017ei\u0165, \u010do je skuto\u010dne va\u0161im cie\u013eom. Ke\u010f sa u\u017e do toho pust\u00edte, premyslite si, ako to robi\u0165 tou <strong>spr\u00e1vnou a zdravou cestou.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s tento \u010dl\u00e1nok zaujal a priniesol u\u017eito\u010dn\u00e9 inform\u00e1cie, nezabudnite ho zdie\u013ea\u0165 so zn\u00e1mymi a priate\u013emi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kto by nechcel vyrysovan\u00e9 bru\u0161n\u00e9 svaly? Ke\u010f to patr\u00ed aj k va\u0161im fitness cie\u013eom, ale dlhodobo sa v\u00e1m nedar\u00ed, je na \u010dase zisti\u0165, kde je chyba. Dne\u0161n\u00fd \u010dl\u00e1nok v\u00e1m prezrad\u00ed, ak\u00fa rolu hr\u00e1 telesn\u00fd tuk pri dosahovan\u00ed vypracovan\u00e9ho six packu a ko\u013eko ho mus\u00edme ma\u0165, aby sa bru\u0161n\u00e9 svaly uk\u00e1zali. <\/p>\n","protected":false},"author":156,"featured_media":474939,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6171,6046,6067,6055],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-474909","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-brucho","9":"tag-chudnutie","10":"tag-dieta","11":"tag-strava","12":"filter_attribute-zaklady-chudnutia","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako na vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? Schudn\u00fa\u0165 brucho. Zistite, ak\u00e9 je zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku a ko\u013eko tuku na bruchu potrebujete pre vyrysovan\u00fd sixpack.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako na vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? Schudn\u00fa\u0165 brucho. Zistite, ak\u00e9 je zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku a ko\u013eko tuku na bruchu potrebujete pre vyrysovan\u00fd sixpack.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-29T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-29T18:16:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?\",\"datePublished\":\"2023-05-29T08:00:00+00:00\",\"dateModified\":\"2023-05-29T18:16:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\"},\"wordCount\":3290,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\",\"keywords\":[\"brucho\",\"chudnutie\",\"di\u00e9ta\",\"strava\"],\"articleSection\":[\"Ako schudn\u00fa\u0165\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\",\"name\":\"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\",\"datePublished\":\"2023-05-29T08:00:00+00:00\",\"dateModified\":\"2023-05-29T18:16:15+00:00\",\"description\":\"Ako na vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? Schudn\u00fa\u0165 brucho. Zistite, ak\u00e9 je zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku a ko\u013eko tuku na bruchu potrebujete pre vyrysovan\u00fd sixpack.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly? - GymBeam Blog","description":"Ako na vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? Schudn\u00fa\u0165 brucho. Zistite, ak\u00e9 je zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku a ko\u013eko tuku na bruchu potrebujete pre vyrysovan\u00fd sixpack.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/","og_type":"article","og_title":"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly? - GymBeam Blog","og_description":"Ako na vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? Schudn\u00fa\u0165 brucho. Zistite, ak\u00e9 je zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku a ko\u013eko tuku na bruchu potrebujete pre vyrysovan\u00fd sixpack.","og_url":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/","og_site_name":"GymBeam Blog","article_published_time":"2023-05-29T08:00:00+00:00","article_modified_time":"2023-05-29T18:16:15+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?","datePublished":"2023-05-29T08:00:00+00:00","dateModified":"2023-05-29T18:16:15+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/"},"wordCount":3290,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg","keywords":["brucho","chudnutie","di\u00e9ta","strava"],"articleSection":["Ako schudn\u00fa\u0165"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/","url":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/","name":"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg","datePublished":"2023-05-29T08:00:00+00:00","dateModified":"2023-05-29T18:16:15+00:00","description":"Ako na vidite\u013en\u00e9 bru\u0161n\u00e9 svaly? Schudn\u00fa\u0165 brucho. Zistite, ak\u00e9 je zdrav\u00e9 mno\u017estvo telesn\u00e9ho tuku a ko\u013eko tuku na bruchu potrebujete pre vyrysovan\u00fd sixpack.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/percento-tuku_viditelne-brusne-svaly-2.jpg","width":1200,"height":628,"caption":"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/474909","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=474909"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/474909\/revisions"}],"predecessor-version":[{"id":477285,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/474909\/revisions\/477285"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/474939"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=474909"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=474909"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=474909"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=474909"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=474909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}