{"id":478244,"date":"2023-06-21T10:00:00","date_gmt":"2023-06-21T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=478244"},"modified":"2023-11-03T14:22:48","modified_gmt":"2023-11-03T13:22:48","slug":"jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/","title":{"rendered":"Jak zhubnout stehna? N\u00e1vod na \u0161t\u00edhl\u00e9 a vytvarovan\u00e9 nohy\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.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/#Proc_nejde_zhubnout_pouze_stehna\" title=\"Pro\u010d nejde zhubnout pouze stehna?&nbsp;\">Pro\u010d nejde zhubnout pouze stehna?&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.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/#Jak_vylepsit_jidelnicek_pro_hubnuti_a_vytvarovani_stehen\" title=\"Jak vylep\u0161it j\u00eddeln\u00ed\u010dek pro hubnut\u00ed a vytvarov\u00e1n\u00ed stehen?\">Jak vylep\u0161it j\u00eddeln\u00ed\u010dek pro hubnut\u00ed a vytvarov\u00e1n\u00ed stehen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/#Nastavte_si_treninkovy_plan_ktery_prinese_vysledky\" title=\"Nastavte si tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd p\u0159inese v\u00fdsledky\">Nastavte si tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd p\u0159inese v\u00fdsledky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/#Nezapomente_na_odpocinek_a_regeneraci\" title=\"Nezapome\u0148te na odpo\u010dinek a regeneraci\">Nezapome\u0148te na odpo\u010dinek a regeneraci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/#Vysledky_sledujte_nejen_podle_cisla_na_vaze\" title=\"V\u00fdsledky sledujte nejen podle \u010d\u00edsla na v\u00e1ze\">V\u00fdsledky sledujte nejen podle \u010d\u00edsla na v\u00e1ze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Skoro ka\u017ed\u00fd by na sob\u011b cht\u011bl n\u011bco zm\u011bnit. M\u00edt u\u017e\u0161\u00ed pas, men\u0161\u00ed boky \u010di zadek. Zejm\u00e9na pak \u017eeny \u010dasto sn\u00ed o \u0161t\u00edhlej\u0161\u00edch stehnech, kter\u00e9 jim dodaj\u00ed pocit sebejistoty i v minisukn\u00edch a \u0161ortk\u00e1ch. Sna\u017e\u00ed se pak k tomu dopracovat nesmysln\u011b p\u0159\u00edsn\u00fdmi dietami nebo jedn\u00edm cvikem na stehna v des\u00edtk\u00e1ch i stovk\u00e1ch opakov\u00e1n\u00ed. U hladov\u011bn\u00ed a cvi\u010den\u00ed, kter\u00e9 je \u010dasem p\u0159estane bavit, v\u0161ak dlouho nevydr\u017e\u00ed a svou snahu o zm\u011bnu postavy rad\u011bji vzdaj\u00ed. <strong>Pro n\u011b a v\u0161echny ostatn\u00ed, kte\u0159\u00ed cht\u011bj\u00ed zhubnout nejen v oblasti stehen, je tu v\u0161ak dne\u0161n\u00ed \u010dl\u00e1nek.<\/strong> P\u0159edstav\u00ed jednotliv\u00e9 kroky, kter\u00e9 jsou d\u016fle\u017eit\u00e9 na cest\u011b za trval\u00fdmi v\u00fdsledky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_nejde_zhubnout_pouze_stehna\"><\/span>Pro\u010d nejde zhubnout pouze stehna?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 by v\u00e1m sta\u010dilo jen zhubnout p\u00e1r centimetr\u016f p\u0159es stehna a budete s postavou spokojeni. Bohu\u017eel to v na\u0161em t\u011ble <strong>nefunguje tak, \u017ee si vybereme jednu partii, kterou za\u010dneme v\u00edce tr\u00e9novat, a tuk na n\u00ed za\u010dne mizet<\/strong> jako m\u00e1vnut\u00edm kouzeln\u00e9 h\u016flky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0165 u\u017e chcete zhubnout stehna, zadek nebo <a href=\"https:\/\/gymbeam.cz\/blog\/sklapovacky-a-sedy-lehy-proc-vam-nepomuzou-zhubnout-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0159icho<\/a>, <strong>v\u017edy je d\u016fle\u017eit\u00fd komplexn\u00ed p\u0159\u00edstup. <\/strong>Ten s sebou nese \u00fapravu j\u00eddeln\u00ed\u010dku i tr\u00e9ninku tak, aby v\u00e1\u0161 energetick\u00fd v\u00fddej p\u0159esahoval p\u0159\u00edjem, \u010d\u00edm\u017e se dostanete do <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00e9ho deficitu<\/a>. To vede k celkov\u00e9mu sn\u00ed\u017een\u00ed procenta tuku v t\u011ble, co\u017e se projev\u00ed postupn\u00fdm hubnut\u00edm. O tom, zda v\u00e1m d\u0159\u00edve za\u010dne mizet tuk na b\u0159i\u0161e, na zadku \u010di stehnech, rozhoduje hlavn\u011b genetika a hormon\u00e1ln\u00ed prost\u0159ed\u00ed organismu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spr\u00e1vn\u011b vybran\u00e9 cviky v\u00e1m pak pomohou zpevnit a vytvarovat stehna. Nem\u016f\u017eete od toho v\u0161ak \u010dekat, \u017ee je budete m\u00edt stejn\u00e9 jako n\u011bjak\u00e1 sv\u011btov\u00e1 modelka nebo fitness influencerka. Soci\u00e1ln\u00ed s\u00edt\u011b jsou nav\u00edc pln\u00e9 upraven\u00fdch fotek a dost \u010dasto nezobrazuj\u00ed realitu. Pro ka\u017edou zm\u011bnu postavy plat\u00ed, \u017ee <strong>nejl\u00e9pe ud\u011bl\u00e1te, kdy\u017e budete sv\u00e9 v\u00fdsledky srovn\u00e1vat jen se sv\u00fdm j\u00e1 p\u0159ed m\u011bs\u00edcem \u010di rokem.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem zhubnout a chcete se dozv\u011bd\u011bt, jak na to j\u00edt krok za krokem, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/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.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1124x750.jpg\" alt=\"Hubnut\u00ed stehen\" class=\"wp-image-478421\" style=\"width:843px;height:563px\" title=\"Hubnut\u00ed stehen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-2048x1366.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=\"Jak_vylepsit_jidelnicek_pro_hubnuti_a_vytvarovani_stehen\"><\/span>Jak vylep\u0161it j\u00eddeln\u00ed\u010dek pro hubnut\u00ed a vytvarov\u00e1n\u00ed stehen?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na cest\u011b za \u0161t\u00edhl\u00fdmi stehny v\u00e1s ne\u010dek\u00e1 \u017e\u00e1dn\u00e1 extr\u00e9mn\u00ed dieta, vy\u0159azov\u00e1n\u00ed lepku, sacharid\u016f nebo rovnou hladovka. M\u00edsto toho si podle n\u00ed\u017ee sepsan\u00fdch tip\u016f <strong>nastav\u00edte optim\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem a makro\u017eiviny pro pozvoln\u00e9 hubnut\u00ed.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Nastavte si optim\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem<\/h3>\n\n\n\n<p>Hubnout za\u010dnete pouze v p\u0159\u00edpad\u011b, kdy v\u00e1\u0161 <strong>v\u00fddej energie <\/strong>(baz\u00e1ln\u00ed metabolismus, b\u011b\u017en\u00fd ka\u017edodenn\u00ed pohyb, sport)<strong> p\u0159es\u00e1hne jej\u00ed p\u0159\u00edjem (strava, n\u00e1poje, dopl\u0148ky stravy). <\/strong>V\u00e1\u0161 organismus pak s\u00e1hne po vlastn\u00edch energetick\u00fdch z\u00e1sob\u00e1ch a za\u010dne spalovat t\u011blesn\u00fd tuk. Dostanete se tak do kalorick\u00e9ho deficitu. Kolik kalori\u00ed ale j\u00edst, abyste toho dos\u00e1hli? To je ot\u00e1zkou baz\u00e1ln\u00edho metabolismu, pohybu a dal\u0161\u00edch b\u011b\u017en\u00fdch aktivit, p\u0159i kter\u00fdch spot\u0159ebov\u00e1v\u00e1me energii. Nastavit optim\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem pro hubnut\u00ed v\u00e1m pom\u016f\u017ee na\u0161e <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/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<p>Zkuste pak tento vypo\u010d\u00edtan\u00fd kalorick\u00fd p\u0159\u00edjem n\u011bkolik t\u00fddn\u016f dodr\u017eovat a n\u00e1sledn\u011b zhodno\u0165te, jak v\u00e1m vyhovuje a zda u\u017e vid\u00edte n\u011bjak\u00e9 v\u00fdsledky. S kontrolou kalorick\u00e9ho p\u0159\u00edjmu v\u00e1m mohou pomoci nutri\u010dn\u00ed aplikace typu MyFitnessPal. <strong>Pr\u016fm\u011brn\u00e1 rychlost zdrav\u00e9ho hubnut\u00ed je 0,5\u20131 kg za t\u00fdden. <span class=\"tadv-color\" style=\"color:#ff6600\">[1]&nbsp;<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud m\u00e1te pocit, \u017ee moc hladov\u00edte a hubnete p\u0159\u00edli\u0161 rychle, zvy\u0161te kalorick\u00fd p\u0159\u00edjem p\u0159ibli\u017en\u011b o 5\u201310 %.&nbsp;<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee naopak stagnujete, zkuste kalorick\u00fd p\u0159\u00edjem sn\u00ed\u017eit je\u0161t\u011b o 5\u201310 %.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Praktick\u00e9 tipy, kter\u00e9 v\u00e1m pomohou zvl\u00e1dnout kalorick\u00fd deficit, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1124x748.jpg\" alt=\"J\u00eddeln\u00ed\u010dek na hubnut\u00ed\" class=\"wp-image-478506\" style=\"width:843px;height:561px\" title=\"J\u00eddeln\u00ed\u010dek na hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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<h3 class=\"wp-block-heading\">2. Vyb\u00edrejte vhodn\u00e9 zdroje b\u00edlkovin, tuk\u016f a sacharid\u016f<\/h3>\n\n\n\n<p>Kalkula\u010dka v\u00e1m spo\u010d\u00edtala nejen energetick\u00fd p\u0159\u00edjem, ale tak\u00e9 z\u00e1kladn\u00ed makro\u017eiviny, tedy <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkoviny<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidy<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuky<\/a>. Ka\u017ed\u00e1 z nich m\u00e1 v t\u011ble svou d\u016fle\u017eitou roli z hlediska zdrav\u00ed, ale i hubnut\u00ed.&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>B\u00edlkoviny <\/strong>pomohou <strong>chr\u00e1nit a budovat svalovou hmotu<\/strong> a z\u00e1rove\u0148<strong> l\u00e9pe zvl\u00e1dat kalorick\u00fd deficit, <\/strong>proto\u017ee maj\u00ed nejvy\u0161\u0161\u00ed syt\u00edc\u00ed schopnost.&nbsp;<\/li>\n\n\n\n<li><strong>Sacharidy dodaj\u00ed energii <\/strong>na tr\u00e9nink i ka\u017edodenn\u00ed fungov\u00e1n\u00ed a z\u00e1rove\u0148 jsou zdroji <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>, kter\u00e1 tak\u00e9 pom\u00e1h\u00e1 s pocitem nasycen\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Tuky <\/strong>zase pom\u00e1haj\u00ed udr\u017eet <strong>vyrovnan\u00e9 hormon\u00e1ln\u00ed prost\u0159ed\u00ed, <\/strong>co\u017e je p\u0159i hubnut\u00ed rovn\u011b\u017e kl\u00ed\u010dov\u00e9. P\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku se zam\u011b\u0159te na kvalitn\u00ed zdroje t\u011bchto \u017eivin. P\u0159evl\u00e1dat by m\u011bly b\u011b\u017en\u00e9, minim\u00e1ln\u011b zpracovan\u00e9 potraviny.<\/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\">Vhodn\u00e9 zdroje makro\u017eivin<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u00edlkoviny:<\/strong> <a href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Maso<\/a> a v\u00fdrobky z masa, <a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, <a href=\"https:\/\/gymbeam.cz\/vajicka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vejce<\/a>, ml\u00e9\u010dn\u00e9 v\u00fdrobky, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\">seitan<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteiny\">protein.<\/a><\/li>\n\n\n\n<li><strong>Sacharidy: <\/strong>Celozrnn\u00e9 <a href=\"https:\/\/gymbeam.cz\/chleb-a-pecivo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010divo<\/a>, \u017eitn\u00e9 pe\u010divo, <a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, celozrnn\u00e1 <a href=\"https:\/\/gymbeam.cz\/mouky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mouka<\/a>, obilniny (r\u00fd\u017ee, <a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskus<\/a>, <a href=\"https:\/\/gymbeam.cz\/psenicny-bulgur-tmavy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>), <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9<\/a> vlo\u010dky, <a href=\"https:\/\/gymbeam.cz\/instantni-pohankova-kase-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pohankov\u00e1 ka\u0161e<\/a>, zelenina, ovoce, <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>.<\/li>\n\n\n\n<li><strong>Tuky: <\/strong>Rostlinn\u00e9 oleje (olivov\u00fd, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0159epkov\u00fd<\/a>, avok\u00e1dov\u00fd, d\u00fd\u0148ov\u00fd), o\u0159echy a sem\u00ednka, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159echov\u00e1 m\u00e1sla<\/a>, <a aria-label=\"gh\u00ed (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gh\u00ed<\/a><a href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" class=\"ek-link\">. <\/a><br><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b kvalitn\u00edch potravin v\u00e1m mohou dietu uleh\u010dit tak\u00e9 praktick\u00e9 rady z na\u0161eho \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tip\u016f, jak si usnadnit hubnut\u00ed a dostat se do formy.<\/strong><\/a>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1124x749.jpg\" alt=\"Strava p\u0159i hubnut\u00ed stehen\" class=\"wp-image-478437\" style=\"width:843px;height:562px\" title=\"Strava p\u0159i hubnut\u00ed stehen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Omezte zpracovan\u00e9 potraviny a slazen\u00e9 n\u00e1poje<\/h3>\n\n\n\n<p>V j\u00eddeln\u00ed\u010dku se naopak<strong> sna\u017ete maxim\u00e1ln\u011b omezit pr\u016fmyslov\u011b zpracovan\u00e9 potraviny,<\/strong> jako jsou r\u016fzn\u00e9 slan\u00e9 pochutiny (chipsy apod.), fast food, cukrovinky, z\u00e1kusky, jemn\u00e9 pe\u010divo (croissant.), su\u0161enky, \u010dokol\u00e1dy, tu\u010dn\u00e9 uzeniny apod. Tyto potraviny <strong>obsahuj\u00ed v mal\u00e9m mno\u017estv\u00ed velkou d\u00e1vku energie a z\u00e1rove\u0148 jsou chud\u00e9 na b\u00edlkoviny, vl\u00e1kninu, vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky.<\/strong> Nejsp\u00ed\u0161 po nich budete m\u00edt brzy zase hlad, sn\u00edte tak v\u00edce j\u00eddla ne\u017e obvykle, \u010d\u00edm\u017e si odd\u00e1l\u00edte hubnut\u00ed. Kdy\u017e si ale ob\u010das vychutn\u00e1te \u010dtvere\u010dek kvalitn\u00ed <a href=\"https:\/\/gymbeam.cz\/horka-cokolada-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159k\u00e9 \u010dokol\u00e1dy<\/a> nebo jinou malou sladkost, nic se ned\u011bje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak <strong>dejte pozor na slazen\u00e9 n\u00e1poje a alkohol,<\/strong> kter\u00fdmi zase p\u0159ij\u00edm\u00e1te zbyte\u010dn\u00e9 kalorie. Rad\u011bji sv\u016fj pitn\u00fd re\u017eim postavte na neslazen\u00fdch n\u00e1poj\u00edch (\u010dist\u00e1 voda, <a href=\"https:\/\/gymbeam.cz\/caje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daj<\/a>, <a href=\"https:\/\/gymbeam.cz\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1va<\/a>). Vodu si krom\u011b citronov\u00e9 \u0161\u0165\u00e1vy a bylinek m\u016f\u017eete pro zpest\u0159en\u00ed ochutit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/bcaa-instant-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA pr\u00e1\u0161kem<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, kter\u00e9 dal\u0161\u00ed n\u00e1poje v\u00e1m mohou pokazit hubnut\u00ed, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie a jak v\u00e1m tyto tekut\u00e9 kalorie br\u00e1n\u00ed v hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"814\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1124x814.jpg\" alt=\"N\u00e1poje p\u0159i hubnut\u00ed\" class=\"wp-image-478313\" style=\"width:843px;height:611px\" title=\"N\u00e1poje p\u0159i hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1124x814.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-400x290.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1536x1112.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-2048x1483.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Vyzkou\u0161ejte vhodn\u00e9 suplementy<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spalova\u010de tuku<\/a> a dal\u0161\u00ed suplementy <a href=\"https:\/\/gymbeam.cz\/na-hubnuti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na hubnut\u00ed<\/a> sice nejsou \u017e\u00e1dnou z\u00e1zra\u010dnou pilulkou, po kter\u00e9 p\u016fjdou kila dol\u016f sama, ale mohou v\u00e1m pomoci cel\u00fd proces usnadnit a urychlit.&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>Spalova\u010de tuku:<\/strong> Maj\u00ed vliv na metabolismus a dok\u00e1\u017eou zv\u00fd\u0161it v\u00fddej energie v klidu, ale hlavn\u011b b\u011bhem sportovn\u00edch aktivit. Pat\u0159\u00ed mezi n\u011b <a href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a>, <a href=\"https:\/\/gymbeam.cz\/synefrin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">synefrin<\/a>, <a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-l-karnitin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-karnitin<\/a> nebo v\u00edceslo\u017ekov\u00e9 komplexn\u00ed spalova\u010de, jako je <a href=\"https:\/\/gymbeam.cz\/fueburn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueBurn<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-beast-burn-120-kaps-beast-pink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BeastBurn<\/a>, kter\u00e9 obsahuj\u00ed v\u00edce \u00fa\u010dinn\u00fdch l\u00e1tek.<\/li>\n\n\n\n<li><strong>Vl\u00e1knina: <\/strong>Pom\u016f\u017ee zaplnit \u017ealudek a prodlou\u017e\u00ed pocit sytosti. Vyzkou\u0161ejte <a href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>, <a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomanan<\/a>, <a href=\"https:\/\/gymbeam.cz\/chitosan-500-mg-120-tab-gymbeam.html\" class=\"ek-link\">chitosa<\/a><a href=\"https:\/\/gymbeam.cz\/chitosan-500-mg-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a> nebo komplex 5 druh\u016f vl\u00e1kniny <a href=\"https:\/\/gymbeam.cz\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily fiber<\/a>.<\/li>\n\n\n\n<li><strong>Dopl\u0148ky na sn\u00ed\u017een\u00ed apetitu:<\/strong> Tyto suplementy dok\u00e1\u017eou sn\u00ed\u017eit chu\u0165 na sladk\u00e9 i slan\u00e9 pochutiny, a l\u00e9pe tak zvl\u00e1dat kalorick\u00fd deficit. Obl\u00edben\u00fd je <a href=\"https:\/\/gymbeam.cz\/chromium-picolinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chrom<\/a>, <a href=\"https:\/\/gymbeam.cz\/extrakt-z-bile-fazole-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">extrakt z b\u00edl\u00e9 fazole<\/a> nebo v\u00edceslo\u017ekov\u00fd <a href=\"https:\/\/gymbeam.cz\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">appetite control<\/a>.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O dal\u0161\u00edch \u00fa\u010dinn\u00fdch l\u00e1tk\u00e1ch, kter\u00e9 v\u00e1m mohou cel\u00fd proces usnadnit, se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/doplnky-stravy-pri-hubnuti-ktere-pomohou-spalovat-tuk-nebo-zasytit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dopl\u0148ky stravy p\u0159i hubnut\u00ed: Kter\u00e9 pomohou spalovat tuk nebo zasytit?<\/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    <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=\"46912,64225,46435,8350,3738,1562,36364,58726,36328,28936,44248,44254,28792,49009,8344,49021\" ><\/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=\"Nastavte_si_treninkovy_plan_ktery_prinese_vysledky\"><\/span>Nastavte si tr\u00e9ninkov\u00fd pl\u00e1n, kter\u00fd p\u0159inese v\u00fdsledky<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upraven\u00fd j\u00eddeln\u00ed\u010dek nejl\u00e9pe podpo\u0159\u00edte vhodn\u00fdm cvi\u010den\u00edm v podob\u011b komplexn\u00edho posilov\u00e1n\u00ed a kardio tr\u00e9ninku. <strong>Cviky na p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen v\u00e1m pomohou s jejich zpevn\u011bn\u00edm a tvarov\u00e1n\u00edm. <\/strong>D\u00edky b\u011bh\u00e1n\u00ed nebo jin\u00e9mu kardiu zasesp\u00e1l\u00edte kalorie nav\u00edc, a podpo\u0159\u00edte tak hubnut\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Za\u0159a\u010fte \u00fa\u010dinn\u00e9 cviky na stehna<\/h3>\n\n\n\n<p>Nemus\u00edte se b\u00e1t, \u017ee by v\u00e1m nohy vlivem <a href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilov\u00e1n\u00ed<\/a> narostly do ob\u0159\u00edch rozm\u011br\u016f. Pokud nem\u00e1te k velk\u00e9mu r\u016fstu sval\u016f v t\u00e9to partii vylo\u017een\u011b genetick\u00e9 dispozice, silov\u00fd tr\u00e9nink se v\u00e1m odm\u011bn\u00ed <strong>pevn\u00fdmi a hezky tvarovan\u00fdmi stehny.<\/strong> D\u00edky posilov\u00e1n\u00ed nav\u00edc budete m\u00edt v\u00edce sval\u016f, kter\u00e9 jsou metabolicky aktivn\u011bj\u0161\u00ed ne\u017e tuk, co\u017e pak vede k v\u011bt\u0161\u00edmu mno\u017estv\u00ed sp\u00e1len\u00fdch kalori\u00ed. Ty budete ve v\u011bt\u0161\u00ed m\u00ed\u0159e spalovat je\u0161t\u011b i v dob\u011b 24\u201372 hodin po tr\u00e9ninku z\u00e1sluhou regenera\u010dn\u00edch d\u011bj\u016f. Cvi\u010den\u00edm s vlastn\u00ed vahou nebo \u010dinkami tak podpo\u0159\u00edte i hubnut\u00ed. <span class=\"tadv-color\" style=\"color:#ff6600\">[2\u20133]&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>Cviky na stehna do sv\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu za\u0159a\u010fte <strong>2\u20133kr\u00e1t t\u00fddn\u011b.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Vyberte si <strong>3\u20136 cvik\u016f<\/strong> z tabulky.<\/li>\n\n\n\n<li>Sna\u017ete se kombinovat cviky na p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen pro celkov\u00e9 zpevn\u011bn\u00ed t\u00e9to partie.&nbsp;<\/li>\n\n\n\n<li>Ty pak prov\u00e1d\u011bjte v<strong> 8\u201312 opakov\u00e1n\u00edch<\/strong> a <strong>2\u20134 pracovn\u00edch s\u00e9ri\u00edch. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[5]&nbsp;<\/span><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b cvik\u016f s vlastn\u00ed vahou nebo <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumou<\/a> m\u016f\u017eete zv\u00fd\u0161it po\u010det cvik\u016f i opakov\u00e1n\u00ed.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00e1mci komplexn\u00edho posilov\u00e1n\u00ed t\u011bla v\u0161ak nezapome\u0148te p\u0159idat do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/a> tak\u00e9 cviky na horn\u00ed \u010d\u00e1st t\u011bla v\u010detn\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ramen<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pa\u017e\u00ed<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zad<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0159icha<\/a>. V r\u00e1mci tr\u00e9ninku m\u016f\u017eete st\u0159\u00eddat cviky s vlastn\u00ed vahou, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dkami<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebelly<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a>. Myslete v\u0161ak na to, \u017ee <strong>progresu nejl\u00e9pe dos\u00e1hnete, kdy\u017e budete celkovou z\u00e1t\u011b\u017e postupn\u011b zvy\u0161ovat, a vyu\u017e\u00edvat tak principu progresivn\u00edho p\u0159et\u00ed\u017een\u00ed.&nbsp;<\/strong><\/p>\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\"><strong><center>Prim\u00e1rn\u011b zat\u00ed\u017een\u00e9 svaly stehen<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cviky<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0159edn\u00ed strana stehen (kvadriceps)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P\u0159edn\u00ed d\u0159ep<\/a>, p\u0159edkop\u00e1v\u00e1n\u00ed na stroji, goblet d\u0159ep, sissy d\u0159ep, bulharsk\u00fd d\u0159ep, leg press, v\u00fdpady vp\u0159ed, mrtv\u00fd tah, d\u0159ep na jedn\u00e9 noze.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00ed strana stehen (hamstring)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zakop\u00e1n\u00ed vle\u017ee na stroji nebo na <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a> s <a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dkou<\/a>, rumunsk\u00fd mrtv\u00fd tah, hyperextenze, <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> swing, rolov\u00e1n\u00ed na <a href=\"https:\/\/gymbeam.cz\/fit-mic-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fit m\u00ed\u010di<\/a> (hamstring curl).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vnit\u0159n\u00ed strana stehen&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sumo d\u0159ep, pli\u00e9 d\u0159ep, sumo mrtv\u00e9 tahy, uno\u017eov\u00e1ni vle\u017ee na boku, uno\u017eov\u00e1n\u00ed v kle\u010de a vestoje (s <a href=\"https:\/\/gymbeam.cz\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gumou<\/a>, na kladce), ch\u016fze do strany s gumou nad koleny, bo\u010dn\u00ed v\u00fdpady, stla\u010dov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/kruh-pilates-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pilates kruhu<\/a> mezi stehny vle\u017ee na boku, abdukce (rozno\u017eov\u00e1n\u00ed) a addukce (sno\u017eov\u00e1n\u00ed) na stroji.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pokud chcete zamakat i na va\u0161ich h\u00fd\u017ed\u00edch, \u00fa\u010dinn\u00e9 cviky najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1124x749.jpeg\" alt=\"Cviky na stehna\" class=\"wp-image-478346\" style=\"width:843px;height:562px\" title=\"Cviky na stehna\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. P\u0159idejte kardio<\/h3>\n\n\n\n<p>P\u0159i hubnut\u00ed je kardio tr\u00e9nink zpravidla volbou \u010d\u00edslo jedna. <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u011bh\u00e1n\u00edm<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rychlou ch\u016fz\u00ed<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00edzdou na kole<\/a>, rotopedu \u010di veslovac\u00edm trena\u017e\u00e9ru toti\u017e<strong> sp\u00e1l\u00edte zpravidla v\u00edce kalori\u00ed ne\u017e za stejn\u00fd \u010das str\u00e1ven\u00fd posilov\u00e1n\u00edm. <\/strong>D\u00edky tomu va\u0161e t\u011blo spot\u0159ebuje extra kalorie a nebudete muset j\u00edst o tolik m\u00e9n\u011b. V\u00fdsledkem je podpora spalov\u00e1n\u00ed podko\u017en\u00edho tuku a tak\u00e9 r\u00fdsov\u00e1n\u00ed sval\u016f, na kter\u00fdch pracujete v posilovn\u011b. Kdy\u017e si nav\u00edc na kole vy\u0161l\u00e1pnete po\u0159\u00e1dn\u00fd kopec nebo se vyd\u00e1te na horskou t\u00faru, po\u0159\u00e1dn\u011b zamak\u00e1te i na stehenn\u00edch svalech, kter\u00e9 budou siln\u011bj\u0161\u00ed a pevn\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani s kardio tr\u00e9ninkem to v\u0161ak v r\u00e1mci t\u00fddne nep\u0159eh\u00e1n\u011bjte. Ze za\u010d\u00e1tku v\u00e1m bude sta\u010dit ho za\u0159adit <strong>3kr\u00e1t t\u00fddn\u011b v d\u00e9lce 30 minut.<\/strong> Pokud v\u00e1s tyto dlouhotrvaj\u00edc\u00ed aktivity zrovna nebav\u00ed, podobn\u00fd efekt maj\u00ed i kr\u00e1tk\u00e9 cvi\u010debn\u00ed intervaly, jako je tabata nebo HIIT, a to nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">se \u0161vihadlem<\/a>. St\u0159\u00eddejte ide\u00e1ln\u011b dny, kdy m\u00e1te silov\u00fd tr\u00e9nink, s kardiem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o v\u00fdhod\u00e1ch j\u00eddeln\u00ed\u010dku, posilov\u00e1n\u00ed a kardia p\u0159i hubnut\u00ed, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/#3_Jake_jsou_vyhody_a_nevyhody_hubnuti_pomoci_siloveho_treninku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1124x749.jpeg\" alt=\"Kardio p\u0159i hubnut\u00ed stehen\" class=\"wp-image-478362\" style=\"width:843px;height:562px\" title=\"Kardio p\u0159i hubnut\u00ed stehen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zvy\u0161te energetick\u00fd v\u00fddej b\u011b\u017en\u00fdm pohybem<\/h3>\n\n\n\n<p>V\u00edce energie m\u016f\u017eete sp\u00e1lit tak\u00e9 b\u011b\u017en\u00fdmi ka\u017edodenn\u00edmi aktivitami. Kdy\u017e cestou do zam\u011bstn\u00e1n\u00ed vystoup\u00edte o zast\u00e1vku d\u0159\u00edv a projdete se, zvol\u00edte schody m\u00edsto v\u00fdtahu nebo budete sedavou pr\u00e1ci prokl\u00e1dat aktivn\u00edmi pauzami, zv\u00fd\u0161\u00edte sv\u016fj energetick\u00fd v\u00fddej. <strong>Sna\u017ete se pop\u0159em\u00fd\u0161let, jak se v\u00edce h\u00fdbat b\u011bhem dne, nejen v posilovn\u011b. <\/strong>Cvi\u010den\u00edm p\u0159ece jen str\u00e1v\u00edte denn\u011b p\u0159ibli\u017en\u011b 1 hodinu. Kdy\u017e ode\u010dteme 8 hodin sp\u00e1nku, zbyde n\u00e1m je\u0161t\u011b v cel\u00e9m dni 15 hodin, kter\u00e9 bychom alespo\u0148 \u010d\u00e1ste\u010dn\u011b m\u011bli str\u00e1vit aktivn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak velk\u00fd vliv na hubnut\u00ed m\u00e1 ka\u017edodenn\u00ed pohyb, se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem?<\/strong><\/a><\/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=\"Nezapomente_na_odpocinek_a_regeneraci\"><\/span>Nezapome\u0148te na odpo\u010dinek a regeneraci<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdsledky se dostav\u00ed rychleji, pokud je podpo\u0159\u00edte kvalitn\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1nkem<\/a> a odpo\u010dinkem. Jako prioritu si stanovte, \u017ee budete denn\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sp\u00e1t<\/a> minim\u00e1ln\u011b 7 hodin. Tak\u00e9 myslete na to, \u017ee <strong>k \u00fapln\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regeneraci<\/strong><\/a><strong> sval\u016f po silov\u00e9m zat\u00ed\u017een\u00ed doch\u00e1z\u00ed zhruba<\/strong> <strong>za 24\u201372 hodin.<\/strong> B\u011bhem t\u00fddne tak st\u0159\u00eddejte partie, kter\u00e9 na tr\u00e9ninku zat\u011b\u017eujete, a tak\u00e9 si pl\u00e1nujte odpo\u010dinkov\u00e9 dny. Ty nemus\u00edte vylo\u017een\u011b str\u00e1vit na gau\u010di, ale zajd\u011bte si t\u0159eba na proch\u00e1zku nebo se lehce prot\u00e1hn\u011bte. <span class=\"tadv-color\" style=\"color:#ff6600\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co m\u016f\u017eete d\u011blat pro zm\u00edrn\u011bn\u00ed bolesti sval\u016f po tr\u00e9ninku, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/strong><\/a>&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1124x749.jpg\" alt=\"Jak podpo\u0159it regeneraci?\" class=\"wp-image-478378\" style=\"width:843px;height:562px\" title=\"Jak podpo\u0159it regeneraci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-2048x1365.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=\"Vysledky_sledujte_nejen_podle_cisla_na_vaze\"><\/span>V\u00fdsledky sledujte nejen podle \u010d\u00edsla na v\u00e1ze<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V cel\u00e9m procesu zm\u011bny postavy bychom nem\u011bli zapom\u00ednat m\u011b\u0159it progres. I kdy\u017e jsou va\u0161\u00edm c\u00edlem \u0161t\u00edhlej\u0161\u00ed stehna, sledujte pokroky na cel\u00e9 postav\u011b. Nejl\u00e9pe ve stejnou denn\u00ed dobu, ide\u00e1ln\u011b r\u00e1no po probuzen\u00ed, si jednou za dva t\u00fddny zm\u011b\u0159te obvody pasu, bok\u016f, zadku, stehen a taky se zva\u017ete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky m\u016f\u017eete sledovat a porovn\u00e1vat tak\u00e9 pomoc\u00ed fotek. Vyfo\u0165te se na za\u010d\u00e1tku va\u0161\u00ed cesty a pak jednou za \u010das (zhruba 2\u20134 t\u00fddny) p\u0159idejte do sv\u00e9 sb\u00edrky dal\u0161\u00ed fotku na stejn\u00e9m m\u00edst\u011b a ve stejnou dobu. <strong>\u00dasp\u011bch se nem\u011b\u0159\u00ed jen t\u00edm, kolik v\u00e1\u017e\u00edme. <\/strong>Je to i o ub\u00fdvaj\u00edc\u00edch centimetrech, lep\u0161\u00edm pocitu ze sebe a v\u011bt\u0161\u00edm sebev\u011bdom\u00ed. <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010c\u00edslo na v\u00e1ze<\/a> prost\u011b nemus\u00ed znamenat to, \u017ee se neda\u0159\u00ed. Kdy\u017e u nov\u00e9ho pl\u00e1nu vydr\u017e\u00edte dostate\u010dn\u011b dlouho, je jen ot\u00e1zkou \u010dasu, ne\u017e se v\u00fdsledky dostav\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak\u00e1koliv zm\u011bna postavy, a\u0165 u\u017e jde o hubnut\u00ed, zdrav\u00e9 p\u0159ib\u00edr\u00e1n\u00ed, nebo t\u0159eba hubnut\u00ed vnit\u0159n\u00edch stehen, pot\u0159ebuje komplexn\u00ed p\u0159\u00edstup.<strong> Bez \u00fapravy j\u00eddeln\u00ed\u010dku, tr\u00e9ninkov\u00e9ho pl\u00e1nu a celkov\u00e9 optimalizace \u017eivotn\u00edho stylu se prost\u011b neobejdete.<\/strong> D\u00edky dne\u0161n\u00edmu \u010dl\u00e1nku u\u017e v\u00edte, jak na to.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalkula\u010dka v\u00e1m spo\u010d\u00edt\u00e1, kolik kalori\u00ed j\u00edst pro pozvoln\u00e9 hubnut\u00ed, za\u0159ad\u00edte vhodn\u00e9 potraviny a z\u00e1rove\u0148 vy\u0159ad\u00edte ty, kter\u00e9 by v\u00e1m mohly brzdit progres. Alespo\u0148 2kr\u00e1t t\u00fddn\u011b si do tr\u00e9ninku p\u0159id\u00e1te p\u0159edn\u00ed d\u0159epy, rumunsk\u00e9 mrtv\u00e9 tahy, uno\u017eov\u00e1n\u00ed s gumou a dal\u0161\u00ed \u00fa\u010dinn\u00e9 cviky na zpevn\u011bn\u00ed stehen. Spalov\u00e1n\u00ed tuk\u016f pak podpo\u0159\u00edte kardiem a tak\u00e9 \u00fa\u010dinn\u00fdmi dopl\u0148ky stravy. Kdy\u017e v\u0161e podtrhne kvalitn\u00ed sp\u00e1nek i dostate\u010dn\u00fd odpo\u010dinek,<strong> d\u0159\u00edve nebo pozd\u011bji m\u016f\u017eete o\u010dek\u00e1vat skv\u011bl\u00e9 v\u00fdsledky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozv\u011bd\u011bli jste se n\u011bco nov\u00e9ho a p\u0159\u00ednosn\u00e9ho? Pokud ano, nezapome\u0148te \u010dl\u00e1nek sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli, kte\u0159\u00ed tyto rady taky jist\u011b ocen\u00ed.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/resistance-bands-and-expanders\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tResistance Bands and Expanders\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>Sn\u00edte o pevn\u00fdch a \u0161t\u00edhl\u00fdch stehnech? V tom p\u0159\u00edpad\u011b by v\u00e1m nem\u011bl uniknout tento \u010dl\u00e1nek, ve kter\u00e9m najdete praktick\u00e9 tipy na \u00fapravu stravy a tak\u00e9 seznam \u00fa\u010dinn\u00fdch cvik\u016f na p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen. <\/p>\n","protected":false},"author":129,"featured_media":478251,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6417,6369,7353,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-478244","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-cviky-na-nohy-cs","9":"tag-hubnuti","10":"tag-strava-cs","11":"tag-trenink","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>Jak zhubnout stehna? N\u00e1vod na \u0161t\u00edhl\u00e9 a vytvarovan\u00e9 nohy\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak na pevn\u00e1 a \u0161t\u00edhl\u00e1 stehna? Pom\u016f\u017ee j\u00eddeln\u00ed\u010dek, kvalitn\u00ed tr\u00e9nink a regenerace. Seznamte se s nejlep\u0161\u00edmi cviky na p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen.\" \/>\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\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak zhubnout stehna? N\u00e1vod na \u0161t\u00edhl\u00e9 a vytvarovan\u00e9 nohy\u00a0 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak na pevn\u00e1 a \u0161t\u00edhl\u00e1 stehna? Pom\u016f\u017ee j\u00eddeln\u00ed\u010dek, kvalitn\u00ed tr\u00e9nink a regenerace. Seznamte se s nejlep\u0161\u00edmi cviky na p\u0159edn\u00ed, zadn\u00ed i vnit\u0159n\u00ed stranu stehen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-21T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-03T13:22:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/06\/Stehna-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-stehna-navod-na-stihle-a-vytvarovane-nohy\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Jak zhubnout stehna? 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