{"id":479915,"date":"2023-06-21T15:20:07","date_gmt":"2023-06-21T13:20:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=479915"},"modified":"2025-05-02T12:25:36","modified_gmt":"2025-05-02T10:25:36","slug":"ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/","title":{"rendered":"Ako schudn\u00fa\u0165 zo stehien? N\u00e1vod na \u0161t\u00edhle 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.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/#Preco_sa_neda_schudnut_len_zo_stehien\" title=\"Pre\u010do sa ned\u00e1 schudn\u00fa\u0165 len zo stehien?\">Pre\u010do sa ned\u00e1 schudn\u00fa\u0165 len zo stehien?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/#Ako_vylepsit_jedalnicek_na_chudnutie_a_vytvarovanie_stehien\" title=\"Ako vylep\u0161i\u0165 jed\u00e1lni\u010dek na chudnutie a vytvarovanie stehien?\">Ako vylep\u0161i\u0165 jed\u00e1lni\u010dek na chudnutie a vytvarovanie stehien?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/#Nastavte_si_treningovy_plan_ktory_prinesie_vysledky\" title=\"Nastavte si tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd prinesie v\u00fdsledky\">Nastavte si tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd prinesie 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.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/#Nezabudnite_na_odpocinok_a_regeneraciu\" title=\"Nezabudnite na odpo\u010dinok a regener\u00e1ciu\">Nezabudnite na odpo\u010dinok a regener\u00e1ciu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/#Vysledky_sledujte_nielen_podla_cisla_na_vahe\" title=\"V\u00fdsledky sledujte nielen pod\u013ea \u010d\u00edsla na v\u00e1he\">V\u00fdsledky sledujte nielen pod\u013ea \u010d\u00edsla na v\u00e1he<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Skoro ka\u017ed\u00fd by chcel na sebe nie\u010do zmeni\u0165. Ma\u0165 u\u017e\u0161\u00ed p\u00e1s, men\u0161ie boky \u010di zadok. Hlavne \u017eeny \u010dasto sn\u00edvaj\u00fa o \u0161t\u00edhlej\u0161\u00edch stehn\u00e1ch, ktor\u00e9 im dodaj\u00fa pocit sebaistoty aj v minisukniach a \u0161ortk\u00e1ch. Sna\u017eia sa k tomu dopracova\u0165 nezmyselne pr\u00edsnymi di\u00e9tami alebo jedn\u00fdm cvikom na stehn\u00e1 v desiatkach \u010di stovk\u00e1ch opakovan\u00ed. Po\u010das hladovania a cvi\u010denia, ktor\u00e9 ich \u010dasom prestane bavi\u0165, v\u0161ak dlho nevydr\u017eia a rad\u0161ej sa vzdaj\u00fa svojej snahy o zmenu postavy. <strong>Pre ne a v\u0161etk\u00fdch ostatn\u00fdch, ktor\u00ed chc\u00fa schudn\u00fa\u0165 nielen v oblasti stehien, je tu v\u0161ak dne\u0161n\u00fd \u010dl\u00e1nok.<\/strong> Predstav\u00ed v\u00e1m jednotliv\u00e9 kroky, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 na ceste za trval\u00fdmi v\u00fdsledkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_sa_neda_schudnut_len_zo_stehien\"><\/span>Pre\u010do sa ned\u00e1 schudn\u00fa\u0165 len zo stehien?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno by v\u00e1m sta\u010dilo schudn\u00fa\u0165 len nieko\u013eko centimetrov zo stehien a s postavou budete spokojn\u00ed. \u017dia\u013e, v na\u0161om tele to <strong>nefunguje tak, \u017ee si vyberieme jednu partiu, ktor\u00fa za\u010dneme viac tr\u00e9nova\u0165 a tuk na nej za\u010dne mizn\u00fa\u0165<\/strong> ako m\u00e1vnut\u00edm k\u00fazelnej pali\u010dky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci u\u017e chcete schudn\u00fa\u0165 zo stehien, zadku alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sklapacky-a-sed-lahy-preco-vam-nepomozu-schudnut-z-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brucha<\/a>, <strong>v\u017edy je d\u00f4le\u017eit\u00fd komplexn\u00fd pr\u00edstup<\/strong>. Ten so sebou nesie \u00fapravu jed\u00e1lni\u010dka a tr\u00e9ningu tak, aby v\u00e1\u0161 energetick\u00fd v\u00fddaj presahoval pr\u00edjem, \u010d\u00edm sa dostanete do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorick\u00e9ho deficitu<\/a>. To vedie k celkov\u00e9mu zn\u00ed\u017eeniu percenta tuku v tele, \u010do sa prejav\u00ed postupn\u00fdm chudnut\u00edm. O tom, \u010di v\u00e1m sk\u00f4r za\u010dne mizn\u00fa\u0165 tuk na bruchu, na zadku \u010di stehn\u00e1ch, rozhoduje hlavne genetika a hormon\u00e1lne prostredie organizmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spr\u00e1vne vybran\u00e9 cviky v\u00e1m potom pom\u00f4\u017eu spevni\u0165 a vytvarova\u0165 stehn\u00e1. Av\u0161ak nem\u00f4\u017eete od toho \u010daka\u0165, \u017ee ich budete ma\u0165 rovnak\u00e9 ako nejak\u00e1 svetov\u00e1 modelka alebo fitness influencerka. Soci\u00e1lne siete s\u00fa navy\u0161e pln\u00e9 upraven\u00fdch fotiek a dos\u0165 \u010dasto nezobrazuj\u00fa realitu. Pre ka\u017ed\u00fa zmenu postavy plat\u00ed, \u017ee <strong>najlep\u0161ie urob\u00edte, ke\u010f budete svoje v\u00fdsledky porovn\u00e1va\u0165 len so svoj\u00edm ja pred mesiacom \u010di rokom<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom schudn\u00fa\u0165 a chcete sa dozvedie\u0165, ako na to \u00eds\u0165 krok za krokom, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je skuto\u010dne d\u00f4le\u017eit\u00e9<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1330889451-1124x750.jpg\" alt=\"Chudnutie zo stehien\" class=\"wp-image-478421\" style=\"width:843px;height:563px\" title=\"Chudnutie zo stehien\" 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=\"Ako_vylepsit_jedalnicek_na_chudnutie_a_vytvarovanie_stehien\"><\/span>Ako vylep\u0161i\u0165 jed\u00e1lni\u010dek na chudnutie a vytvarovanie stehien?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na ceste za \u0161t\u00edhlymi stehnami v\u00e1s ne\u010dak\u00e1 \u017eiadna extr\u00e9mna di\u00e9ta, vyra\u010fovanie lepku, sacharidov alebo rovno hladovka. Namiesto toho si pod\u013ea ni\u017e\u0161ie sp\u00edsan\u00fdch tipov <strong>nastav\u00edte optim\u00e1lny kalorick\u00fd pr\u00edjem a makro\u017eiviny na pozvo\u013en\u00e9 chudnutie<\/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\u00e1lny kalorick\u00fd pr\u00edjem<\/h3>\n\n\n\n<p>Chudn\u00fa\u0165 za\u010dnete len v pr\u00edpade, ke\u010f v\u00e1\u0161 <strong>v\u00fddaj energie <\/strong>(baz\u00e1lny metabolizmus, be\u017en\u00fd ka\u017edodenn\u00fd pohyb, \u0161port)<strong> presiahne jej pr\u00edjem (strava, n\u00e1poje, doplnky stravy)<\/strong>. V\u00e1\u0161 organizmus potom siahne po vlastn\u00fdch energetick\u00fdch z\u00e1sob\u00e1ch a za\u010dne spa\u013eova\u0165 telesn\u00fd tuk. Dostanete sa teda do kalorick\u00e9ho deficitu. Ko\u013eko kal\u00f3ri\u00ed v\u0161ak jes\u0165, aby ste to dosiahli? To je ot\u00e1zkou baz\u00e1lneho metabolizmu, pohybu a \u010fal\u0161\u00edch be\u017en\u00fdch aktiv\u00edt, pri ktor\u00fdch spotrebov\u00e1vame energiu. Nastavi\u0165 optim\u00e1lny kalorick\u00fd pr\u00edjem na chudnutie v\u00e1m pom\u00f4\u017ee na\u0161a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/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>Sk\u00faste tento vypo\u010d\u00edtan\u00fd kalorick\u00fd pr\u00edjem nieko\u013eko t\u00fd\u017ed\u0148ov dodr\u017eiava\u0165 a n\u00e1sledne zhodno\u0165te, ako v\u00e1m vyhovuje a \u010di u\u017e vid\u00edte nejak\u00e9 v\u00fdsledky. S kontrolou kalorick\u00e9ho pr\u00edjmu v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 nutri\u010dn\u00e9 aplik\u00e1cie typu MyFitnessPal. <strong>Priemern\u00e1 r\u00fdchlos\u0165 zdrav\u00e9ho chudnutia je 0,5 \u2013 1 kg za t\u00fd\u017ede\u0148. <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>Ak m\u00e1te pocit, \u017ee ve\u013emi hladujete a chudnete pr\u00edli\u0161 r\u00fdchlo, zv\u00fd\u0161te kalorick\u00fd pr\u00edjem pribli\u017ene o 5 \u2013 10 %.&nbsp;<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee naopak stagnujete, sk\u00faste kalorick\u00fd pr\u00edjem zn\u00ed\u017ei\u0165 e\u0161te o 5 \u2013 10 %.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Praktick\u00e9 tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zvl\u00e1dnu\u0165 kalorick\u00fd deficit, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \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.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1223442070-1124x748.jpg\" alt=\"Jed\u00e1lni\u010dek na chudnutie\" class=\"wp-image-478506\" style=\"width:843px;height:561px\" title=\"Jed\u00e1lni\u010dek na chudnutie\" 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. Vyberajte si vhodn\u00e9 zdroje bielkov\u00edn, tukov a sacharidov<\/h3>\n\n\n\n<p>Kalkula\u010dka v\u00e1m spo\u010d\u00edtala nielen energetick\u00fd pr\u00edjem, ale aj z\u00e1kladn\u00e9 makro\u017eiviny, teda <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bielkoviny<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sacharidy<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuky<\/a>. Ka\u017ed\u00e1 z nich m\u00e1 v tele svoju d\u00f4le\u017eit\u00fa \u00falohu z h\u013eadiska zdravia, ale aj chudnutia.<\/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>Bielkoviny <\/strong>pom\u00f4\u017eu <strong>chr\u00e1ni\u0165 a budova\u0165 svalov\u00fa hmotu<\/strong> a z\u00e1rove\u0148<strong> lep\u0161ie zvl\u00e1da\u0165 kalorick\u00fd deficit<\/strong>, preto\u017ee maj\u00fa najvy\u0161\u0161iu s\u00fdtiacu schopnos\u0165.<\/li>\n\n\n\n<li><strong>Sacharidy dodaj\u00fa energiu <\/strong>na tr\u00e9ning a ka\u017edodenn\u00e9 fungovanie a z\u00e1rove\u0148 s\u00fa zdrojom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vl\u00e1kniny<\/a>, ktor\u00e1 tie\u017e pom\u00e1ha s pocitom nas\u00fdtenia.<\/li>\n\n\n\n<li><strong>Tuky <\/strong>zase pom\u00e1haj\u00fa udr\u017ea\u0165 <strong>vyrovnan\u00e9 hormon\u00e1lne prostredie<\/strong>, \u010do je pri chudnut\u00ed rovnako k\u013e\u00fa\u010dov\u00e9. Pri pl\u00e1novan\u00ed jed\u00e1lni\u010dka sa zamerajte na kvalitn\u00e9 zdroje t\u00fdchto \u017eiv\u00edn. Prevl\u00e1da\u0165 by mali be\u017en\u00e9, minim\u00e1lne spracovan\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\u017eiv\u00edn<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bielkoviny:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">M\u00e4so<\/a> a v\u00fdrobky z m\u00e4sa, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vajicka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vajcia<\/a>, mlie\u010dne v\u00fdrobky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" class=\"ek-link\">seitan<\/a>, <a href=\"https:\/\/gymbeam.sk\/3-proteiny\">prote\u00edn<\/a>.<\/li>\n\n\n\n<li><strong>Sacharidy: <\/strong>Celozrnn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chlieb-a-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010divo<\/a>, ra\u017en\u00e9 pe\u010divo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny<\/a>, celozrnn\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/muky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00faka<\/a>, obilniny (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskus<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/psenicny-bulgur-tmavy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9<\/a> vlo\u010dky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/instantna-pohankova-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">poh\u00e1nkov\u00e1 ka\u0161a<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, ovocie, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a>.<\/li>\n\n\n\n<li><strong>Tuky: <\/strong>Rastlinn\u00e9 oleje (olivov\u00fd, <a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">repkov\u00fd<\/a>, avok\u00e1dov\u00fd, tekvicov\u00fd), orechy a semienka, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\">orie\u0161kov\u00e9 masl\u00e1<\/a>, <a aria-label=\"gh\u00ed (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">gh\u00ed<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem kvalitn\u00fdch potrav\u00edn v\u00e1m di\u00e9tu m\u00f4\u017eu u\u013eah\u010di\u0165 aj praktick\u00e9 rady z n\u00e1\u0161ho \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipov ako si u\u013eah\u010di\u0165 chudnutie a dosta\u0165 sa do formy<\/strong><\/a>.<\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/IMG_8248-1124x749.jpg\" alt=\"Strava pri chudnut\u00ed zo stehien\" class=\"wp-image-478437\" style=\"width:843px;height:562px\" title=\"Strava pri chudnut\u00ed zo stehien\" 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. Obmedzte spracovan\u00e9 potraviny a sladen\u00e9 n\u00e1poje<\/h3>\n\n\n\n<p>V jed\u00e1lni\u010dku sa naopak<strong> sna\u017ete maxim\u00e1lne obmedzi\u0165 priemyselne spracovan\u00e9 potraviny<\/strong>, ako s\u00fa r\u00f4zne slan\u00e9 pochutiny (\u010dipsy a pod.), fast food, cukrovinky, z\u00e1kusky, jemn\u00e9 pe\u010divo (croissant), su\u0161ienky, \u010dokol\u00e1dy, tu\u010dn\u00e9 \u00fadeniny a pod. Tieto potraviny <strong>obsahuj\u00fa v malom mno\u017estve ve\u013ek\u00fa d\u00e1vku energie a z\u00e1rove\u0148 s\u00fa chudobn\u00e9 na bielkoviny, vl\u00e1kninu, vitam\u00edny a miner\u00e1lne l\u00e1tky<\/strong>. Zrejme po nich budete ma\u0165 zase hlad, zjete teda viac jedla ako oby\u010dajne, \u010d\u00edm si oddialite chudnutie. Ke\u010f si v\u0161ak ob\u010das vychutn\u00e1te k\u00fasok kvalitnej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/horka-cokolada-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">horkej \u010dokol\u00e1dy<\/a> alebo in\u00fa mal\u00fa sladkos\u0165, ni\u010d sa nedeje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto <strong>dajte pozor na sladen\u00e9 n\u00e1poje a alkohol<\/strong>, ktor\u00fdmi zase prij\u00edmate zbyto\u010dn\u00e9 kal\u00f3rie. Rad\u0161ej svoj pitn\u00fd re\u017eim postavte na nesladen\u00fdch n\u00e1pojoch (\u010dist\u00e1 voda, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/caje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010daj<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">k\u00e1va<\/a>). Vodu si okrem citr\u00f3novej \u0161\u0165avy a byliniek m\u00f4\u017eete pre spestrenie ochuti\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA pr\u00e1\u0161kom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ktor\u00e9 \u010fal\u0161ie n\u00e1poje v\u00e1m m\u00f4\u017eu pokazi\u0165 chudnutie, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie a ako v\u00e1m tieto tekut\u00e9 kal\u00f3rie br\u00e1nia v chudnut\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.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1366276336-1124x814.jpg\" alt=\"N\u00e1poje po\u010das chudnutia\" class=\"wp-image-478313\" style=\"width:843px;height:611px\" title=\"N\u00e1poje po\u010das chudnutia\" 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. Vysk\u00fa\u0161ajte vhodn\u00e9 suplementy<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Spa\u013eova\u010de tuku<\/a> a \u010fal\u0161ie suplementy <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/na-chudnutie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">na chudnutie<\/a> s\u00edce nie s\u00fa \u017eiadnou z\u00e1zra\u010dnou pilulkou, po ktorej p\u00f4jdu kil\u00e1 dolu samy, ale m\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 u\u013eah\u010di\u0165 a ur\u00fdchli\u0165 cel\u00fd proces.<\/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>Spa\u013eova\u010de tuku:<\/strong> Vpl\u00fdvaj\u00fa na metabolizmus a dok\u00e1\u017eu zv\u00fd\u0161i\u0165 v\u00fddaj energie v pokoji, ale hlavne po\u010das \u0161portov\u00fdch aktiv\u00edt. Patria medzi ne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kofe\u00edn<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/synefrin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">synefr\u00edn<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/spalovac-tukov-l-karnitin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">l-karnit\u00edn<\/a> alebo viaczlo\u017ekov\u00e9 komplexn\u00e9 spa\u013eova\u010de, ako <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/spalovac-tuku-fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">FueBurn<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/spalovac-tukov-beast-burn-120-kaps-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BeastBurn<\/a>, ktor\u00e9 obsahuj\u00fa viac \u00fa\u010dinn\u00fdch l\u00e1tok.<\/li>\n\n\n\n<li><strong>Vl\u00e1knina: <\/strong>Pom\u00f4\u017ee zaplni\u0165 \u017eal\u00fadok a pred\u013a\u017ei pocit s\u00fdtosti. Vysk\u00fa\u0161ajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">psyllium<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glukomanan<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chitosan-500-mg-120-tab-gymbeam.html\">chitosan <\/a>alebo komplex 5 druhov vl\u00e1kniny <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Daily fiber<\/a>.<\/li>\n\n\n\n<li><strong>Doplnky na zn\u00ed\u017eenie apet\u00edtu:<\/strong> Tieto suplementy dok\u00e1\u017eu zn\u00ed\u017ei\u0165 chu\u0165 na sladk\u00e9 \u010di slan\u00e9 pochutiny, a tak pom\u00f4\u017eu lep\u0161ie zvl\u00e1dnu\u0165 kalorick\u00fd deficit. Ob\u013e\u00faben\u00fd je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chromium-picolinate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chr\u00f3m<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/extrakt-z-bielej-fazule-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">extrakt z bielej fazule<\/a> alebo viaczlo\u017ekov\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">appetite control<\/a>.<\/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 \u010fal\u0161\u00edch \u00fa\u010dinn\u00fdch l\u00e1tkach, ktor\u00e9 v\u00e1m m\u00f4\u017eu u\u013eah\u010di\u0165 cel\u00fd proces, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/doplnky-stravy-pri-chudnuti-ktore-pomozu-spalovat-tuk-alebo-zasytit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Doplnky stravy pri chudnut\u00ed: Ktor\u00e9 pom\u00f4\u017eu spa\u013eova\u0165 tuk alebo zas\u00fdti\u0165?<\/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=\"36298,86551,102436,103096,107833\" ><\/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_treningovy_plan_ktory_prinesie_vysledky\"><\/span>Nastavte si tr\u00e9ningov\u00fd pl\u00e1n, ktor\u00fd prinesie v\u00fdsledky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upraven\u00fd jed\u00e1lni\u010dek najlep\u0161ie podpor\u00edte vhodn\u00fdm cvi\u010den\u00edm v podobe komplexn\u00e9ho posil\u0148ovania a kardio tr\u00e9ningu. <strong>Cviky na predn\u00fa, zadn\u00fa a vn\u00fatorn\u00fa stranu stehien v\u00e1m pom\u00f4\u017eu s ich spevnen\u00edm a tvarovan\u00edm. <\/strong>V\u010faka behaniu alebo in\u00e9mu kardiu zase sp\u00e1lite kal\u00f3rie navy\u0161e, a podpor\u00edte tak chudnutie.<\/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. Zara\u010fte \u00fa\u010dinn\u00e9 cviky na stehn\u00e1<\/h3>\n\n\n\n<p>Nemus\u00edte sa b\u00e1\u0165, \u017ee by v\u00e1m nohy vplyvom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovania<\/a> nar\u00e1stli do obr\u00edch rozmerov. Ak nem\u00e1te k ve\u013ek\u00e9mu rastu svalov v tejto partii vyslovene genetick\u00e9 dispoz\u00edcie, silov\u00fd tr\u00e9ning sa v\u00e1m odmen\u00ed <strong>pevn\u00fdmi a pekne tvarovan\u00fdmi stehnami<\/strong>. V\u010faka posil\u0148ovaniu budete ma\u0165 navy\u0161e viac svalov, ktor\u00e9 s\u00fa metabolicky akt\u00edvnej\u0161ie ako tuk, \u010do n\u00e1sledne vedie k v\u00e4\u010d\u0161iemu mno\u017estvu sp\u00e1len\u00fdch kal\u00f3ri\u00ed. Tie budete vo v\u00e4\u010d\u0161ej miere spa\u013eova\u0165 e\u0161te 24 \u2013 72 hod\u00edn po tr\u00e9ningu z\u00e1sluhou regenera\u010dn\u00fdch procesov. Cvi\u010den\u00edm s vlastnou v\u00e1hou alebo \u010dinkami podpor\u00edte teda aj chudnutie. <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 stehn\u00e1 do svojho tr\u00e9ningov\u00e9ho pl\u00e1nu zara\u010fte <strong>2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne<\/strong>.<\/li>\n\n\n\n<li>Vyberte si <strong>3 \u2013 6 cvikov<\/strong> z tabu\u013eky.<\/li>\n\n\n\n<li>Sna\u017ete sa kombinova\u0165 cviky na predn\u00fa, zadn\u00fa a vn\u00fatorn\u00fa stranu stehien na celkov\u00e9 spevnenie tejto partie.&nbsp;<\/li>\n\n\n\n<li>Tie potom vykon\u00e1vajte v<strong> 8 \u2013 12 opakovaniach<\/strong> a <strong>2 \u2013 4 pracovn\u00fdch s\u00e9ri\u00e1ch<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/span><\/li>\n\n\n\n<li>V pr\u00edpade cvikov s vlastnou v\u00e1hou alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">posil\u0148ovacou gumou<\/a> m\u00f4\u017eete zv\u00fd\u0161i\u0165 po\u010det cvikov aj opakovan\u00ed.<\/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\u00e9ho posil\u0148ovania tela v\u0161ak do <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tr\u00e9ningov\u00e9ho pl\u00e1nu<\/a> nezab\u00fadajte prida\u0165 aj cviky na horn\u00fa \u010das\u0165 tela vr\u00e1tane <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ramien<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">r\u00fak<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chrbta<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brucha<\/a>. V r\u00e1mci tr\u00e9ningu m\u00f4\u017eete strieda\u0165 cviky s vlastnou v\u00e1hou, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dkami<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebellmi<\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-150-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">osou<\/a>. Myslite v\u0161ak na to, \u017ee <strong>progres najsk\u00f4r dosiahnete, ke\u010f budete celkov\u00fa z\u00e1\u0165a\u017e zvy\u0161ova\u0165 postupne, a budete tak vyu\u017e\u00edva\u0165 princ\u00edp progres\u00edvneho pre\u0165a\u017eenia<\/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\">Prim\u00e1rne za\u0165a\u017een\u00e9 svaly stehien<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cviky<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Predn\u00e1 strana stehien (kvadriceps)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Predn\u00fd drep<\/a>, predkop\u00e1vanie na stroji, goblet drep, sissy drep, bulharsk\u00fd drep, leg press, v\u00fdpady vpred, m\u0155tvy \u0165ah, drep na jednej nohe.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00e1 strana stehien (hamstring)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zakop\u00e1vanie v \u013eahu na stroji alebo na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lavici<\/a> s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dkou<\/a>, rumunsk\u00fd m\u0155tvy \u0165ah, hyperextenzia, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kettlebell<\/a> swing, rolovanie na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitlopta-fitball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fitlopte<\/a> (hamstring curl).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vn\u00fatorn\u00e1 strana stehien&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sumo drep, pli\u00e9 drep, sumo m\u0155tve \u0165ahy, uno\u017eovanie v \u013eahu na boku, uno\u017eovanie v k\u013eaku a v stoji (s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/set-odporovych-gum-booty-band-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gumou<\/a>, na kladke), ch\u00f4dza do strany s gumou nad kolenami, bo\u010dn\u00e9 v\u00fdpady, stl\u00e1\u010danie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kruh-pilates-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pilates kruhu<\/a> medzi stehnami v \u013eahu na boku, abdukcia (rozno\u017eovanie) a addukcia (zno\u017eovanie) na stroji.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ak chcete zamaka\u0165 aj na va\u0161om zadku, \u00fa\u010dinn\u00e9 cviky n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>9 najlep\u0161\u00edch cvikov na zadok 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.sk\/blog\/wp-content\/uploads\/2023\/06\/IMG_5261-1124x749.jpeg\" alt=\"Cviky na stehn\u00e1\" class=\"wp-image-478346\" style=\"width:843px;height:562px\" title=\"Cviky na stehn\u00e1\" 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. Pridajte kardio<\/h3>\n\n\n\n<p>Pri chudnut\u00ed je kardio tr\u00e9ning zvy\u010dajne vo\u013ebou \u010d\u00edslo jeden. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Behan\u00edm<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">r\u00fdchlou ch\u00f4dzou<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jazdou na bicykli<\/a>, rotop\u00e9de \u010di veslovacom trena\u017e\u00e9ri toti\u017e<strong> sp\u00e1lite zvy\u010dajne viac kal\u00f3ri\u00ed ako za rovnak\u00fd \u010das str\u00e1ven\u00fd posil\u0148ovan\u00edm<\/strong>. V\u010faka tomu va\u0161e telo spotrebuje extra kal\u00f3rie a nebudete musie\u0165 jes\u0165 ove\u013ea menej. V\u00fdsledkom je podpora spa\u013eovania podko\u017en\u00e9ho tuku a tie\u017e rysovanie svalov, na ktor\u00fdch pracujete v posil\u0148ovni. Ak si navy\u0161e vy\u0161liapete na bicykli poriadny kopec alebo sa vyd\u00e1te na horsk\u00fa t\u00faru, poriadne zamak\u00e1te aj na stehenn\u00fdch svaloch, ktor\u00e9 bud\u00fa silnej\u0161ie a pevnej\u0161ie.<\/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\u00e9ningom to v\u0161ak v r\u00e1mci t\u00fd\u017ed\u0148a nepreh\u00e1\u0148ajte. Zo za\u010diatku v\u00e1m bude sta\u010di\u0165 ho zaradi\u0165 <strong>3-kr\u00e1t t\u00fd\u017edenne po 30 min\u00fat<\/strong>. Ak v\u00e1s tieto dlhotrvaj\u00face aktivity pr\u00e1ve nebavia, podobn\u00fd efekt maj\u00fa aj krat\u0161ie intervaly cvi\u010denia, ako je tabata alebo HIIT, a to napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">so \u0161vihadlom<\/a>. Ide\u00e1lne striedajte dni silov\u00e9ho tr\u00e9ningu s d\u0148ami kardia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o v\u00fdhod\u00e1ch jed\u00e1lni\u010dka, posil\u0148ovania a kardia pri chudnut\u00ed, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/image00005-1-1124x749.jpeg\" alt=\"Kardio pri chudnut\u00ed stehien\" class=\"wp-image-478362\" style=\"width:843px;height:562px\" title=\"Kardio pri chudnut\u00ed stehien\" 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. Zv\u00fd\u0161te energetick\u00fd v\u00fddaj be\u017en\u00fdm pohybom<\/h3>\n\n\n\n<p>Viac energie m\u00f4\u017eete sp\u00e1li\u0165 aj be\u017en\u00fdmi ka\u017edodenn\u00fdmi aktivitami. Ak cestou do zamestnania vyst\u00fapite o zast\u00e1vku sk\u00f4r a prejdete sa, zvol\u00edte si schody namiesto v\u00fd\u0165ahu alebo budete sedav\u00fa pr\u00e1cu strieda\u0165 s akt\u00edvnymi pauzami, zv\u00fd\u0161ite svoj energetick\u00fd v\u00fddaj. <strong>Sna\u017ete sa poprem\u00fd\u0161\u013ea\u0165, ako sa viac h\u00fdba\u0165 po\u010das d\u0148a, nielen v posil\u0148ovni. <\/strong>Cvi\u010den\u00edm predsa len str\u00e1vite denne pribli\u017ene 1 hodinu. Ke\u010f odpo\u010d\u00edtame 8 hod\u00edn sp\u00e1nku, zostane n\u00e1m e\u0161te 15 hod\u00edn, ktor\u00e9 by sme aspo\u0148 \u010diasto\u010dne mali str\u00e1vi\u0165 akt\u00edvne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ak\u00fd ve\u013ek\u00fd vplyv na chudnutie m\u00e1 ka\u017edodenn\u00fd pohyb, sa dozviete viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/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=\"Nezabudnite_na_odpocinok_a_regeneraciu\"><\/span>Nezabudnite na odpo\u010dinok a regener\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdsledky sa dostavia r\u00fdchlej\u0161ie, ak ich podpor\u00edte kvalitn\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sp\u00e1nkom<\/a> a odpo\u010dinkom. Ako prioritu si stanovte, \u017ee budete denne <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spa\u0165<\/a> minim\u00e1lne 7 hod\u00edn. Myslite tie\u017e na to, \u017ee <strong>k \u00faplnej <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>regener\u00e1cii<\/strong><\/a><strong> svalov po silovom za\u0165a\u017een\u00ed doch\u00e1dza pribli\u017ene<\/strong> o<strong> 24 \u2013 72 hod\u00edn<\/strong>. V priebehu t\u00fd\u017ed\u0148a preto striedajte partie, ktor\u00e9 na tr\u00e9ningu za\u0165a\u017eujete, takisto si pl\u00e1nujte aj odpo\u010dinkov\u00e9 dni. Tie nemus\u00edte str\u00e1vi\u0165 vyslovene na gau\u010di, ale z\u00e1jdete si napr\u00edklad na prech\u00e1dzku alebo sa z\u013eahka pona\u0165ahujte. <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>Ak v\u00e1s zauj\u00edma, \u010do m\u00f4\u017eete robi\u0165 na zmiernenie bolesti svalov po tr\u00e9ningu, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/IMG_9246-1124x749.jpg\" alt=\"Ako podpori\u0165 regener\u00e1ciu?\" class=\"wp-image-478378\" style=\"width:843px;height:562px\" title=\"Ako podpori\u0165 regener\u00e1ciu?\" 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_nielen_podla_cisla_na_vahe\"><\/span>V\u00fdsledky sledujte nielen pod\u013ea \u010d\u00edsla na v\u00e1he<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V celom procese zmeny postavy by sme nemali zab\u00fada\u0165 mera\u0165 si progres. Aj ke\u010f s\u00fa va\u0161\u00edm cie\u013eom \u0161t\u00edhlej\u0161ie stehn\u00e1, sledujte pokrok na celej postave. Najlep\u0161ie v rovnak\u00fd denn\u00fd \u010das, ide\u00e1lne r\u00e1no po prebuden\u00ed, si raz za dva t\u00fd\u017edne zmerajte obvod p\u00e1su, bokov, zadku, stehien a tie\u017e sa odv\u00e1\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\u00f4\u017eete sledova\u0165 a porovn\u00e1va\u0165 pomocou fotiek. Odfo\u0165te sa na za\u010diatku va\u0161ej cesty a potom raz za \u010das (pribli\u017ene 2 a\u017e 4 t\u00fd\u017edne) pridajte do svojej zbierky \u010fal\u0161iu fotku na rovnakom mieste a v rovnak\u00fd \u010das. <strong>\u00daspech sa nemeria len t\u00fdm, ko\u013eko v\u00e1\u017eime. <\/strong>Je to aj o ub\u00fadaj\u00facich centimetroch, lep\u0161om pocite zo seba a v\u00e4\u010d\u0161om sebavedom\u00ed. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010c\u00edslo na v\u00e1he<\/a> jednoducho nemus\u00ed znamena\u0165 to, \u017ee sa v\u00e1m nedar\u00ed. Ke\u010f pri novom pl\u00e1ne vydr\u017e\u00edte dostato\u010dne dlho, je len ot\u00e1zkou \u010dasu, k\u00fdm sa dostavia v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e1ko\u013evek zmena postavy, nech u\u017e ide o chudnutie, zdrav\u00e9 priberanie, alebo napr\u00edklad chudnutie z vn\u00fatorn\u00fdch stehien, potrebuje komplexn\u00fd pr\u00edstup.<strong> Bez \u00fapravy jed\u00e1lni\u010dka, tr\u00e9ningov\u00e9ho pl\u00e1nu a celkovej optimaliz\u00e1cie \u017eivotn\u00e9ho \u0161t\u00fdlu sa jednoducho nezaob\u00eddete.<\/strong> V\u010faka dne\u0161n\u00e9mu \u010dl\u00e1nku u\u017e viete, ako na to.<\/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 vypo\u010d\u00edta, ko\u013eko kal\u00f3ri\u00ed jes\u0165 pre pozvo\u013en\u00e9 chudnutie. \u010ealej zarad\u00edte vhodn\u00e9 potraviny a z\u00e1rove\u0148 vyrad\u00edte tie, ktor\u00e9 by v\u00e1m mohli brzdi\u0165 progres. Aspo\u0148 2-kr\u00e1t t\u00fd\u017edenne si do tr\u00e9ningu prid\u00e1te predn\u00e9 drepy, rumunsk\u00e9 m\u0155tve \u0165ahy, uno\u017eovanie s gumou a \u010fal\u0161ie \u00fa\u010dinn\u00e9 cviky na spevnenie stehien. Spa\u013eovanie tukov n\u00e1sledne podpor\u00edte kardiom a tie\u017e \u00fa\u010dinn\u00fdmi doplnkami stravy. Ke\u010f v\u0161etko spom\u00ednan\u00e9 umocn\u00edte kvalitn\u00fdm sp\u00e1nkom a dostato\u010dn\u00fdm odpo\u010dinkom,<strong> sk\u00f4r \u010di nesk\u00f4r m\u00f4\u017eete o\u010dak\u00e1va\u0165 v\u00fdborn\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>Dozvedeli ste sa nie\u010do nov\u00e9 a pr\u00ednosn\u00e9? Ak \u00e1no, nezabudnite zdie\u013ea\u0165 \u010dl\u00e1nok so svojimi priate\u013emi, ktor\u00ed tieto rady tie\u017e ur\u010dite ocenia.&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\u00edvate o pevn\u00fdch a \u0161t\u00edhlych stehn\u00e1ch? V tom pr\u00edpade by v\u00e1m nemal unikn\u00fa\u0165 tento \u010dl\u00e1nok, v ktorom n\u00e1jdete praktick\u00e9 tipy na \u00fapravu stravy a tie\u017e zoznam \u00fa\u010dinn\u00fdch cvikov na predn\u00fa, zadn\u00fa aj vn\u00fatorn\u00fa stranu stehien. <\/p>\n","protected":false},"author":129,"featured_media":478260,"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":[2],"tags":[6046,6105,6055,6062],"filter_section":[],"filter_attribute":[13877],"class_list":{"0":"post-479915","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-cviky-na-nohy","10":"tag-strava","11":"tag-trening","12":"filter_attribute-sport-a-cvicenie-pri-chudnuti","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>Ako schudn\u00fa\u0165 zo stehien? 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Zozn\u00e1mte sa s najlep\u0161\u00edmi cvikmi na predn\u00fa, zadn\u00fa a vn\u00fatorn\u00fa stranu stehien.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-21T13:20:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-02T10:25:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/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.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-zo-stehien-navod-na-stihle-a-vytvarovane-nohy\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Ako schudn\u00fa\u0165 zo stehien? 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