{"id":529577,"date":"2024-02-26T10:00:00","date_gmt":"2024-02-26T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=529577"},"modified":"2025-05-01T15:11:52","modified_gmt":"2025-05-01T13:11:52","slug":"10-chyb-ktorym-sa-musite-vyhnut-v-mladosti","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-chyb-ktorym-sa-musite-vyhnut-v-mladosti\/","title":{"rendered":"Naj\u010dastej\u0161ie chyby pri cvi\u010den\u00ed, ktor\u00fdm sa v mladosti ned\u00e1 odola\u0165"},"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\/10-chyb-ktorym-sa-musite-vyhnut-v-mladosti\/#Treningove_chyby_na_ktore_by_dnes_skusenejsi_makaci_radsej_zabudli\" title=\"Tr\u00e9ningov\u00e9 chyby, na ktor\u00e9 by dnes sk\u00fasenej\u0161\u00ed maka\u010di rad\u0161ej zabudli\">Tr\u00e9ningov\u00e9 chyby, na ktor\u00e9 by dnes sk\u00fasenej\u0161\u00ed maka\u010di rad\u0161ej zabudli<\/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\/10-chyb-ktorym-sa-musite-vyhnut-v-mladosti\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svet \u0161portu a cvi\u010denia m\u00f4\u017ee by\u0165 pre niektor\u00fdch mlad\u00fdch \u013eud\u00ed ako n\u00e1v\u0161teva cudzej plan\u00e9ty. Niet preto divu, \u017ee e\u0161te pred stla\u010den\u00edm k\u013eu\u010dky na dver\u00e1ch fitka sa ich \u010dasto zmocn\u00ed neistota \u010di nepr\u00edjemn\u00e9 pocity. Predstava nezn\u00e1meho miesta navy\u0161e sp\u00fa\u0161\u0165a s\u00e9riu r\u00f4znych ot\u00e1zok:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eBude tam ve\u013ea \u013eud\u00ed? Nebud\u00fa na m\u0148a zazera\u0165? \u010co ak sa bud\u00fa smia\u0165 z toho, \u017ee si naklad\u00e1m mal\u00fa v\u00e1hu? Nie som na fitko pr\u00edli\u0161 tu\u010dn\u00e1? Nemal by som si nalo\u017ei\u0165 viac, nech vidia, \u017ee na to m\u00e1m? \u010co ak ma zaval\u00ed z\u00e1va\u017eie? Ako m\u00e1m cvi\u010di\u0165 na tomto stroji? Mus\u00edm sa zahria\u0165? \u010co m\u00e1m pred a po tr\u00e9ningu vlastne jes\u0165? M\u00f4\u017ee mi pr\u00edli\u0161n\u00e1 motiv\u00e1cia u\u0161kodi\u0165? Vad\u00ed, ke\u010f si dnes na p\u00e1rty d\u00e1m p\u00e1r drinkov? Budem o t\u00fd\u017ede\u0148 vidie\u0165 nejak\u00e9 v\u00fdsledky? \u010co ak si d\u00e1m steroidy? Nebude moje cvi\u010denie tr\u00e1pne alebo ako sa m\u00e1m vlastne vyvarova\u0165 chyb\u00e1m?\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri \u010d\u00edtan\u00ed t\u00fdchto ot\u00e1zok sa dnes zrejme mnoh\u00ed star\u0161\u00ed maka\u010di len pousmej\u00fa. Iste si v\u0161ak tie\u017e spomen\u00fa na svoje za\u010diatky, ke\u010f sa pred dlh\u00fdmi rokmi sna\u017eili s plag\u00e1tom Arnolda na stene pribl\u00ed\u017ei\u0165 k vysnenej postave. Z\u00e1rove\u0148 si ur\u010dite <strong>\u0165ukaj\u00fa na \u010delo, ke\u010f pomyslia na r\u00f4zne omyly, ktor\u00e9 po\u010das tr\u00e9ningu vtedy robili.<\/strong> \u010casto sami, doma, pred zrkadlom, vo svojej izbe a hrdzav\u00fdmi kovov\u00fdmi \u010dinkami, ku ktor\u00fdm sa dostali cez kamar\u00e1ta. Dnes s\u00fa ich postavy s\u00edce ka\u017ed\u00e9mu na obdiv, ale <strong>ani im z neba nespadli v\u0161etky vedomosti, ktor\u00e9 o cvi\u010den\u00ed nadobudli v priebehu rokov. <\/strong>Dokonca ani samotn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/dwayne-the-rock-johnson-a-jeho-strava-v-priprave-na-herkula\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dwayne Johnson<\/strong><\/a> sa nenarodil namakan\u00fd. Aj ke\u010f ch\u00e1pem, \u017ee to znie neuverite\u013ene.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na druhej strane za\u010da\u0165 cvi\u010di\u0165 v mladom veku m\u00f4\u017ee by\u0165 jedn\u00fdm z najlep\u0161\u00edch rozhodnut\u00ed na ceste k v\u00e1\u0161mu lep\u0161iemu&nbsp; ja. To sa v\u00e1m m\u00f4\u017ee v bud\u00facnosti po\u010fakova\u0165 za to, \u017ee ste ho nenechali len <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-nas-vplyva-neustale-scrollovanie-socialnych-sieti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>scrollova\u0165 soci\u00e1lne siete<\/strong><\/a> alebo hlta\u0165 v\u0161etky TikTokov\u00e9 trendy. V\u010faka v\u00e1\u0161mu \u00fasiliu a tr\u00e9ningu toti\u017e va\u0161e bud\u00face ja m\u00f4\u017ee by\u0165 fyzicky silnej\u0161ie, sebavedomej\u0161ie a zdrav\u0161ie, ne\u017e kedyko\u013evek predt\u00fdm. Ak sa aj napriek tomu boj\u00edte zlyhania a ch\u00fdb, ste tu spr\u00e1vne. V dne\u0161nom \u010dl\u00e1nku si toti\u017e rozoberieme <a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-chyb-ktorym-sa-musite-vyhnut\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>naj\u010dastej\u0161ie chyby<\/strong><\/a> v mladosti a <a href=\"https:\/\/gymbeam.sk\/blog\/10-rad-pre-zaciatocnikov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>porad\u00edme, ako sa im vyhn\u00fa\u0165.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o naj\u010dastej\u0161\u00edch chyb\u00e1ch v mladosti, ktor\u00e9 sa t\u00fdkaj\u00fa:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#ocakavania\" style=\"border-radius:0px\">O\u010dak\u00e1vania<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#trening\" style=\"border-radius:0px\">Tr\u00e9ningu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chudnutie\" style=\"border-radius:0px\">Chudnutia<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#regeneracie\" style=\"border-radius:0px\">Regener\u00e1cie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#doplnky-stravy\" style=\"border-radius:0px\">Doplnkov stravy<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zaciatky\" style=\"border-radius:0px\">Za\u010diatkov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#alkohol\" style=\"border-radius:0px\">Alkoholu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#opakovane-zaciatky\" style=\"border-radius:0px\">Opakovan\u00fdch za\u010diatkov<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#nesumerna-postava\" style=\"border-radius:0px\">Nes\u00famernej postavy<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sucha-konzumacia-doplnkov\" style=\"border-radius:0px\">Suchej konzum\u00e1cie doplnkov<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-1124x750.jpg\" alt=\"Naj\u010dastej\u0161ie chyby pri cvi\u010den\u00ed, ktor\u00fdm sa v mladosti ned\u00e1 odola\u0165\" class=\"wp-image-529578\" title=\"Naj\u010dastej\u0161ie chyby pri cvi\u010den\u00ed, ktor\u00fdm sa v mladosti ned\u00e1 odola\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/DSC09912-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Treningove_chyby_na_ktore_by_dnes_skusenejsi_makaci_radsej_zabudli\"><\/span>Tr\u00e9ningov\u00e9 chyby, na ktor\u00e9 by dnes sk\u00fasenej\u0161\u00ed maka\u010di rad\u0161ej zabudli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie v\u017edy je pravda, \u017ee s vekom prich\u00e1dza m\u00fadros\u0165. V pr\u00edpade cvi\u010denia v\u0161ak \u0165ahaj\u00fa roky praxe a sk\u00fasenost\u00ed v porovnan\u00ed s mlad\u00fdmi za\u010diato\u010dn\u00edkmi ove\u013ea v\u00e4\u010d\u0161ie z\u00e1va\u017eie. Ni\u017e\u0161ie si preto rozoberieme <a href=\"https:\/\/gymbeam.sk\/blog\/6-chyb-pri-silovom-treningu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>naj\u010dastej\u0161ie tr\u00e9ningov\u00e9 chyby za\u010diato\u010dn\u00edkov<\/strong><\/a><strong>,<\/strong> ktor\u00e9 v mladosti robil takmer ka\u017ed\u00fd, ale dnes by si pri spom\u00ednan\u00ed na ne najrad\u0161ej po\u017ei\u010dal neuralyzer od Mu\u017eov v \u010diernom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"ocakavania\">1. Do t\u00fd\u017ed\u0148a \u010dak\u00e1m brut\u00e1lne v\u00fdsledky<\/h3>\n\n\n\n<p>Vedeli ste, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arnold Schwarzenegger<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/franco-columbu-najlepsi-priatel-schwarzeneggera-a-dvojnasobny-mr-olympia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Franco Columbu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/kayla-itsines-autorka-programu-bikini-body-guide-aplikacie-sweat-a-jedna-z-najuspesnejsich-fitness-treneriek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kayla Itsines<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/michelle-lewin-treningovy-plan-strava-a-interview\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Michelle Lewin<\/strong><\/a> z\u00edskali svoje postavy do t\u00fd\u017ed\u0148a? \u017de nie? No, asi preto, \u017ee je to absolutna lo\u017e. Aj ke\u010f na internete ur\u010dite m\u00f4\u017eete narazi\u0165 na revolu\u010dn\u00e9 \u010dl\u00e1nky, di\u00e9ty \u010di rady, ktor\u00e9 v\u00e1m t\u00fato absurditu bez probl\u00e9mov s\u013e\u00fabia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/ako-vznikaju-tela-thora-supermana-a-dalsich-hollywoodskych-hviezd\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Za telami spomenut\u00fdch hviezd<\/strong><\/a><strong> sa toti\u017e skr\u00fdvaj\u00fa roky driny, odriekania a siln\u00e9ho odhodlania by\u0165 lep\u0161\u00edm ako v\u010dera. <\/strong>Napriek tomu v\u0161ak mnoh\u00ed mlad\u00ed \u013eudia po tom, \u010do p\u00e1rkr\u00e1t stla\u010dia k\u013eu\u010dku na dver\u00e1ch do fitka o\u010dak\u00e1vaj\u00fa brut\u00e1lne v\u00fdsledky. T\u00e1to predstava je s\u00edce kr\u00e1sna, ale nem\u00e1 ni\u010d spolo\u010dn\u00e9 s t\u00fdm, ako sa veci maj\u00fa naozaj. Ak sa jej budete dr\u017ea\u0165, ve\u013emi r\u00fdchlo v\u00e1s demotivuje. Stretnutie s realitou pre t\u00fdch, ktor\u00ed \u010dakaj\u00fa do t\u00fd\u017ed\u0148a ve\u013ek\u00e9 zmeny toti\u017e m\u00f4\u017ee by\u0165 dos\u0165 drsn\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">V\u00fdsledky prin\u00e1\u0161a a\u017e dlhodob\u00fd proces<\/h4>\n\n\n\n<p>Ke\u010f sa pozrieme na fakty, <strong>v\u0161etky v\u00fdsledky sprev\u00e1dza dlhodob\u00fd proces. <\/strong>Ten vy\u017eaduje dostato\u010dn\u00fd <strong>\u010das, trpezlivos\u0165 a konzistentnos\u0165 <\/strong>nielen v tr\u00e9ningu, ale aj v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strave<\/strong><\/a> \u010di regener\u00e1cii. V pr\u00edpade, \u017ee je va\u0161im cie\u013eom naberanie svalov, ur\u010dite bude nutn\u00e9, aby ste sa zamerali na <strong>optim\u00e1lny <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pr\u00edjem v\u0161etk\u00fdch z\u00e1kladn\u00fdch makro\u017eiv\u00edn<\/strong><\/a><strong>,<\/strong> teda <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bielkov\u00edn<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sacharidov<\/strong><\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tukov<\/strong><\/a><strong>.<\/strong> V pr\u00edpade snahy budova\u0165 svaly je z\u00e1rove\u0148 nutn\u00e9, aby ste jedli zhruba o 10 a\u017e 20 % energie viac, ne\u017e v pr\u00edpade v\u00e1\u0161ho udr\u017eiavacieho pr\u00edjmu. Strava by mala by\u0165 optim\u00e1lne rozlo\u017een\u00e1 a \u00eds\u0165 ruka v ruke s <strong>pravideln\u00fdm, vhodne zostaven\u00fdm tr\u00e9ningom a dostato\u010dnou regener\u00e1ciou.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[1]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V pr\u00edpade, \u017ee v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac a chcete svoje prv\u00e9 kroky pri naberan\u00ed svalom zobra\u0165 zo spr\u00e1vneho konca, ur\u010dite nevynechajte na\u0161e \u010dl\u00e1nky:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"29667,3734,51652,65830,30248,8350,49246,49009,74329\" ><\/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<h4 class=\"wp-block-heading\">Ako dosiahnu\u0165 vidite\u013en\u00e9 v\u00fdsledky?<\/h4>\n\n\n\n<p>Aj po ich pre\u010d\u00edtan\u00ed sa v\u0161ak pripravte na to, \u017ee p\u00f4jde o <strong>dlh\u0161\u00ed proces, ktor\u00fd vy\u017eaduje \u00fasilie a konzistentn\u00fa pr\u00e1cu.<\/strong> Ke\u010f sa v\u00e1m podar\u00ed vybudova\u0165 n\u00e1vyk a <a href=\"https:\/\/gymbeam.sk\/blog\/sebadisciplina-kluc-k-uspechu-v-sporte-aj-v-zivote\/?=aaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sebadiscipl\u00ednu<\/strong><\/a><strong>,<\/strong> na\u0161\u0165astie, prv\u00e9 v\u00fdsledky od v\u00e1s nebud\u00fa vzdialen\u00e9 na sveteln\u00e9 roky. Chudnut\u00edm s vhodne nastaven\u00fdm <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fdm deficitom,<\/strong><\/a> tr\u00e9ningom a regener\u00e1ciou by sa v\u00e1m mohlo dari\u0165 <strong>zhadzova\u0165 pol a\u017e jeden kilogram t\u00fd\u017edenne.<\/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 naberania svalov a vhodne nastaven\u00fdch podmienok spom\u00ednan\u00fdch vy\u0161\u0161ie by ste <strong>prv\u00e9 v\u00fdsledky v podobe pr\u00edrastkov sily mohli vidie\u0165 v priebehu \u0161tyroch a\u017e \u0161iestich t\u00fd\u017ed\u0148ov, <\/strong>k\u00fdm sa va\u0161e telo neuromuskul\u00e1rne adaptuje na nov\u00fa z\u00e1\u0165a\u017e. <strong>Svalov\u00e9 pr\u00edrastky sa daj\u00fa o\u010dak\u00e1va\u0165 po zhruba \u0161iestich a\u017e \u00f4smich t\u00fd\u017ed\u0148ov<\/strong> silov\u00e9ho tr\u00e9ningu. Ak do toho p\u00f4jdete s t\u00fdmito inform\u00e1ciami, vyhnete sa prestrelen\u00fdm o\u010dak\u00e1vaniam. To v\u00e1m v kone\u010dnom d\u00f4sledku m\u00f4\u017ee pom\u00f4c\u0165 zotrva\u0165 dlh\u0161ie, ale aj dopracova\u0165 sa k vysnen\u00fdm v\u00fdsledkom. A o p\u00e1r rokov sa nad podobn\u00fdm \u010dl\u00e1nkom s chybami v mladosti mo\u017eno tie\u017e sami v najlep\u0161ej forme pousmejete. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[2 \u2013 3]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"trening\">2. Tr\u00e9ning zostaven\u00fd TikTokom, doplnen\u00fd o selfies na Instagram<\/h3>\n\n\n\n<p>Aj ke\u010f sa to mnoh\u00fdm mlad\u00fdm za\u010diato\u010dn\u00edkom nezd\u00e1, posil\u0148ov\u0148a \u010di fitko skuto\u010dne sl\u00fa\u017eia prioritne na to, aby sa v nich cvi\u010dilo. Iste, v\u0161etci sme mali 16, 17 \u010di 18 rokov a ruku na srdce, kto z v\u00e1s sa v gyme ani raz neodfotil? Prizn\u00e1m sa, \u017ee ani ja nie som v\u00fdnimkou. Na samotnom foten\u00ed nie je ni\u010d zl\u00e9, zvl\u00e1\u0161\u0165 <strong>v pr\u00edpade, \u017ee sa odfot\u00edte raz za \u010das.<\/strong> Ur\u010dite ste toti\u017e videli viacer\u00fdch kamar\u00e1tov, ktor\u00ed si prv\u00fa n\u00e1v\u0161tevu fitka pred mesiacom zmonitorovali lep\u0161ie ne\u017e profesion\u00e1lni vlogeri. A dnes u\u017e ka\u017ed\u00fd, vr\u00e1tane nich zabudol v\u00f4bec na to, \u017ee niekedy vo fitku boli. Nehovoriac o tom, \u010do tam po\u010das fotenia robili a \u010di ich kr\u00e1tka fitness cesta v\u00f4bec obsahovala aspo\u0148 jeden ozajstn\u00fd tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdnimkou ch\u00fdb v mladosti toti\u017e nie je ani tr\u00e9ningov\u00fd pl\u00e1n zostaven\u00fd samostn\u00fdm TikTokom. T\u00e1to soci\u00e1lna sie\u0165 je s\u00edce pre mnoh\u00fdch zdrojom z\u00e1bavy, ale tam by to zrejme malo skon\u010di\u0165. <strong>R\u00f4zne popul\u00e1rne trendy \u010di nebodaj tr\u00e9ningy toti\u017e \u010dasto v\u00f4bec neodr\u00e1\u017eaj\u00fa realitu. S\u00fa zalo\u017een\u00e9 sk\u00f4r na tom, aby vzbudili senz\u00e1ciu a z\u00edskali \u010do najviac viden\u00ed.<\/strong> V princ\u00edpe plat\u00ed, \u017ee v\u00e1m neprines\u00fa postavu snov a ka\u017ed\u00fd sk\u00fasen\u00fd maka\u010d by nad nimi neraz pozdvihol obo\u010die. Namiesto podobn\u00fdch \u0161ialenost\u00ed sa preto sk\u00faste s\u00fastredi\u0165 na to, \u010do skuto\u010dne chcete. Teda na spr\u00e1vne poskladan\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tr\u00e9ningov\u00fd pl\u00e1n<\/strong><\/a> vzh\u013eadom k va\u0161im cie\u013eom, \u010di u\u017e chcete schudn\u00fa\u0165, nabera\u0165 svaly alebo&nbsp; udr\u017eiava\u0165 dobr\u00fa kond\u00edciu.<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870-1124x750.jpg\" alt=\"Tr\u00e9ning zostaven\u00fd TikTokom, doplnen\u00fd o selfies na Instagram\" class=\"wp-image-529595\" title=\"Tr\u00e9ning zostaven\u00fd TikTokom, doplnen\u00fd o selfies na Instagram\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1372915870.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kde h\u013eada\u0165 relevantn\u00e9 inform\u00e1cie o tr\u00e9ningoch<\/h4>\n\n\n\n<p>V pr\u00edpade, \u017ee si na za\u010diatku neviete rady, zakl\u00ednadlo lumos pre osvetlenie cesty neh\u013eadajte na soci\u00e1lnych sie\u0165ach a \u00fa\u010dtoch ur\u010den\u00fdch pre z\u00e1bavu. Iste, na TikToku \u010di Instagrame n\u00e1jdete aj sk\u00fasen\u00fdch borcov, ktor\u00ed by v\u00e1m dok\u00e1zali poradi\u0165. Nepok\u00fa\u0161ajte sa v\u0161ak in\u0161pirova\u0165 ich tr\u00e9ningom, ktor\u00fd je v\u00fdsledkom odmakan\u00fdch rokov.<strong> Ich aktu\u00e1lna forma sa toti\u017e ned\u00e1 porovn\u00e1va\u0165 s t\u00fdm, \u010do sa o\u010dak\u00e1va od za\u010diato\u010dn\u00edkov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto toho sk\u00faste vedomosti lovi\u0165 v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>odborn\u00fdch blogoch a \u010dl\u00e1nkoch<\/strong><\/a><strong>,<\/strong> ktor\u00e9 s\u00edce nep\u00ed\u0161e v\u00e1\u0161 ob\u013e\u00faben\u00fd influencer, ale s\u00fa zalo\u017een\u00e9 na faktoch. So samotn\u00fdm cvi\u010den\u00edm v\u00e1m<strong> dok\u00e1\u017ee pom\u00f4c\u0165 tr\u00e9ner, <\/strong>ktor\u00fd v\u00e1m vysvetl\u00ed <strong>z\u00e1kladn\u00e9 princ\u00edpy a nau\u010d\u00ed v\u00e1s spr\u00e1vne prevedenia jednotliv\u00fdch cvikov<\/strong> bez toho, aby ste riskovali zranenie. Adekv\u00e1tny jed\u00e1lni\u010dek vzh\u013eadom na va\u0161e potreby v\u00e1m zas pom\u00f4\u017ee postavi\u0165 nutri\u010dn\u00fd terapeut alebo <strong>v\u00fd\u017eivov\u00fd poradca.<\/strong> Ten dozrie na to, aby ste prij\u00edmali <strong>optim\u00e1lne mno\u017estvo kal\u00f3ri\u00ed a mali na tanieri zast\u00fapen\u00e9 adekv\u00e1tne mno\u017estvo mikro a makro\u017eiv\u00edn<\/strong> vzh\u013eadom na to, \u010di chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly. Iste, mo\u017eno to cel\u00e9 neznie tak sexy, ako nov\u00e9 trendy na TikToku, ale v\u00fdsledky aspo\u0148 bud\u00fa st\u00e1\u0165 za to. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[4]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"chudnutie\">3. Chudnutie s McJed\u00e1lni\u010dkom<\/h3>\n\n\n\n<p>Predstava chudnutia m\u00f4\u017ee by\u0165 v mladom za\u010diato\u010dn\u00edckom veku celkom slu\u0161n\u00e9 fantasy. Ve\u013ea \u013eud\u00ed si toti\u017e myslelo, \u017ee si sta\u010d\u00ed zhadzovanie k\u00edl predstavi\u0165 a ono to pr\u00edde tak nejak samo. Niektor\u00ed moji rovesn\u00edci pred rokmi v\u0161ak za\u0161li o nie\u010do \u010falej a <strong>v snahe schudn\u00fa\u0165 si dvakr\u00e1t do t\u00fd\u017ed\u0148a v jed\u00e1lni objednali \u0161al\u00e1t.<\/strong> A v\u00f4bec im nevadilo, \u017ee sme v piatok plienili McDrive a v sobotu pri\u0161lo na rad kombo pizza s pivom. Len preto, aby sa do hry o vyrysovan\u00e9 bru\u0161n\u00e9 svaly o dva dni op\u00e4\u0165 vr\u00e1til sp\u00e1sonosn\u00fd \u0161al\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1to predstava u star\u0161\u00edch a sk\u00fasenej\u0161\u00edch borcov m\u00f4\u017ee p\u00f4sobi\u0165 ako pritiahnut\u00e1 za vlasy, ale <strong>z cesty chudnutia a rie\u0161enia akejko\u013evek stravy viac \u010di menej utekali mnoh\u00ed mlad\u00ed za\u010diato\u010dn\u00edci. <\/strong>Poh\u013ead na \u0161al\u00e1t \u010di dokonca jeho konzum\u00e1cia dvakr\u00e1t t\u00fd\u017edenne v\u0161ak ni\u010d nerie\u0161i. Rovnako, ako opa\u010dn\u00e1 strana mince, ktorou b\u00fdvaj\u00fa drastick\u00e9 di\u00e9ty. Tie toti\u017e<strong> nemaj\u00fa ni\u010d spolo\u010dn\u00e9 so zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom a m\u00f4\u017eu naopak zdravie sk\u00f4r po\u0161kodi\u0165.<\/strong> Pr\u00edpadne len vyvolaj\u00fa jojo efekt a va\u0161e \u0165a\u017eko zhadzovan\u00e9 kil\u00e1 v\u00e1m snahu zbavi\u0165 sa ich \u010dasom pr\u00eddu spo\u010d\u00edta\u0165 aj s \u00farokmi. Preto sa v tomto pr\u00edpade treba <strong>dr\u017ea\u0165 overen\u00fdch z\u00e1kladov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako spr\u00e1vne za\u010da\u0165 chudn\u00fa\u0165<\/h4>\n\n\n\n<p>V pr\u00edpade chudnutia v\u00e1\u0161 <strong>energetick\u00fd pr\u00edjem mus\u00ed by\u0165 ni\u017e\u0161\u00ed ako energetick\u00fd v\u00fddaj.<\/strong> A nie, nepom\u00f4\u017ee v\u00e1m \u017eiadny z\u00e1zra\u010dn\u00fd \u010daj, <a href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-a-ocista-tela-co-to-vlastne-je-a-ako-ju-prirodzene-podporit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>detoxika\u010dn\u00e9<\/strong><\/a> \u0161\u0165avy ani legend\u00e1rny pr\u00fatik Albusa Dumbledora. V\u00fdsledky dosiahnete len t\u00fdm, \u017ee <strong>zn\u00ed\u017eite objem prijatej energie z ka\u017edodenn\u00e9ho jedla a zv\u00fd\u0161ite v\u00fddaj energie<\/strong> za pomoci pohybu, resp. cvi\u010denia. V tom spo\u010d\u00edva cel\u00e9 k\u00fazlo. A v\u00f4bec to neznamen\u00e1, \u017ee sa mus\u00edte zriec\u0165 v\u0161etk\u00e9ho, \u010do m\u00e1te radi. Pokojne si raz za \u010das m\u00f4\u017eete dopria\u0165 fast food, obrovsk\u00fd burger, pizzu \u010di hranolky tak, aby v\u00e1m zapadli do celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. S t\u00fdm, ko\u013eko energie by ste mali prija\u0165 v snahe schudn\u00fa\u0165, v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a><strong>.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[5]<\/sub><\/mark>:<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>No a v pr\u00edpade, \u017ee v\u00e1s t\u00e9ma chudnutia zauj\u00edma viac a chcete schudn\u00fa\u0165 spr\u00e1vne, ale hlavne zdravo, pre\u010d\u00edtajte si na\u0161e \u010dl\u00e1nky:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ko\u013eko percent telesn\u00e9ho tuku mus\u00edme ma\u0165, aby sme videli bru\u0161n\u00e9 svaly?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jed\u00e1lni\u010dek na mieru: kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier<\/strong><\/a><\/li>\n<\/ul>\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=\"726\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg\" alt=\"Jed\u00e1lni\u010dek v di\u00e9te\" class=\"wp-image-353008\" style=\"aspect-ratio:1.500667556742323;width:840px;height:auto\" title=\"Jed\u00e1lni\u010dek v di\u00e9te\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1536x992.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-2048x1322.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"regeneracie\">4. Regener\u00e1cia s Netflixom do neskor\u00fdch hod\u00edn<\/h3>\n\n\n\n<p>Jedna z naj\u010dastej\u0161\u00edch mlad\u00edckych ch\u00fdb v s\u00favislosti s cvi\u010den\u00edm je rozhodne aj zanedb\u00e1vanie regener\u00e1cie. Ve\u010f kto by aj oddychoval, ke\u010f<strong> telo je v\u00e4\u010d\u0161inou pln\u00e9 energie a chceme st\u00edha\u0165 v\u0161etko, \u010do sa okolo n\u00e1s deje. <\/strong>\u010ci u\u017e je to \u010das s kamo\u0161mi, nah\u00e1\u0148anie l\u00e1sok, p\u00e1rty, trejdovanie Pok\u00e9mon karti\u010diek, u\u010denie do neskor\u00fdch hod\u00edn, hranie hier alebo trend posledn\u00fdch rokov, ktor\u00fdm je <strong>z\u00e1vislos\u0165 na streamovac\u00edch slu\u017eb\u00e1ch.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a aj keby nevl\u00e1dzeme,<strong> vyrie\u0161i to energe\u0165\u00e1k,<\/strong> ide\u00e1lne tak\u00fd, ktor\u00fd m\u00e1 najviac cukru a ak nie jeden, tak ur\u010dite dva. K\u00fdm cez v\u00edkend sa to e\u0161te ako tak d\u00e1, po\u010das pracovn\u00e9ho t\u00fd\u017ed\u0148a a povinnost\u00ed je ponocovanie s Netflixom o nie\u010do \u0165a\u017e\u0161ie. Hlta\u0165 diely ob\u013e\u00faben\u00e9ho seri\u00e1lu do neskor\u00fdch hod\u00edn je s\u00edce mo\u017eno fajn, ale rann\u00e9 vst\u00e1vanie do \u0161koly \u010di pr\u00e1ce v\u00e1m vystav\u00ed \u00fa\u010det aj s \u00farokmi. No a ke\u010f sa k tomu poobede e\u0161te chyst\u00e1me cvi\u010di\u0165, na\u0161e telo nie je v ide\u00e1lnom rozpolo\u017een\u00ed. V mladom veku sa to s\u00edce d\u00e1 e\u0161te ako tak zvl\u00e1da\u0165, ale nesk\u00f4r sa to na v\u00e1s ur\u010dite podp\u00ed\u0161e. Tak pre\u010do si zdrav\u0161ie n\u00e1vyky neosvoji\u0165 \u010do najsk\u00f4r?<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-1124x843.jpeg\" alt=\"Regener\u00e1cia s Netflixom\" class=\"wp-image-529628\" title=\"Regener\u00e1cia s Netflixom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-1124x843.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-400x300.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-1536x1152.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/it_domenico_primanero_022024-2048x1536.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Pre\u010do je regener\u00e1cia d\u00f4le\u017eit\u00e1<\/h4>\n\n\n\n<p>V prvom rade treba poveda\u0165, pre\u010do by ste vlastne mali regenerova\u0165. Ide o <strong>proces ved\u00faci k obnove fyzick\u00fdch a psychick\u00fdch s\u00edl, ktor\u00e9 predt\u00fdm naru\u0161ila nejak\u00e1 z\u00e1\u0165a\u017e. <\/strong>\u010ci u\u017e i\u0161lo o cvi\u010denie, n\u00e1ro\u010dn\u00e9 sk\u00fa\u0161kov\u00e9 obdobie alebo \u010doko\u013evek, \u010do n\u00e1s vy\u010derpalo. V s\u00favislosti s tr\u00e9ningom by sa mala regener\u00e1cia vn\u00edma\u0165 ako jeden z k\u013e\u00fa\u010dov\u00fdch pilierov progresu. Je to preto, \u017ee intenz\u00edvne a opakovan\u00e9<strong> cvi\u010denie po\u0161kodzuje svalov\u00e9 vl\u00e1kna,<\/strong> na ktor\u00fdch sa vytv\u00e1raj\u00fa drobn\u00e9 trhliny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaly potom <strong>potrebuj\u00fa ist\u00fd \u010das na to, aby sa svalov\u00e9 bunky v t\u00fdchto vl\u00e1knach obnovili, zosilneli a r\u00e1stli, v\u010faka \u010domu tak mohli \u010falej fungova\u0165 na pln\u00fd v\u00fdkon. <\/strong>V opa\u010dnom pr\u00edpade m\u00f4\u017ee d\u00f4js\u0165 k poraneniu m\u00e4kk\u00fdch tkan\u00edv, poklesu v\u00fdkonu, svalov\u00e9mu nap\u00e4tiu \u010di pre\u0165a\u017eeniu, \u010do n\u00e1s vo v\u00fdsledku odr\u00e1dza od tr\u00e9ningu. Nepr\u00edjemn\u00fdm prejavom tohto stavu m\u00f4\u017ee by\u0165 aj <strong>vy\u0161\u0161ia svalov\u00e1 boles\u0165, nedostatok energie alebo \u00fanava,<\/strong> ktor\u00fa nevyrie\u0161i tret\u00ed energetick\u00fd n\u00e1poj. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[6]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako spr\u00e1vne regenerova\u0165<\/h4>\n\n\n\n<p>Preto by ste do svojej tr\u00e9ningovej rutiny mali zaradi\u0165 aj dostato\u010dn\u00fd \u010das na odpo\u010dinok. Ten m\u00f4\u017ee by\u0165 pas\u00edvny a prebieha automaticky pri oddychovan\u00ed po tr\u00e9ningu. Telo tento \u010das vyu\u017e\u00edva na to, \u017ee <strong>dop\u013a\u0148a z\u00e1soby energie z optim\u00e1lne zvolenej v\u00fd\u017eivy. <\/strong>V organizme z\u00e1rove\u0148 prebiehaj\u00fa r\u00f4zne procesy, ako napr\u00edklad<strong> synt\u00e9za svalov\u00fdch bielkov\u00edn,<\/strong> ktor\u00e1 je d\u00f4le\u017eit\u00e1 v s\u00favislosti s rastom svalov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4le\u017eit\u00fd je v tomto smere aj dostato\u010dn\u00fd<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sp\u00e1nkov\u00fd re\u017eim,<\/strong><\/a> ktor\u00fd by sa pravidelne <strong>nemal pohybova\u0165 pod hodnotou 6 hod\u00edn. <\/strong>Medzi v\u0161eobecn\u00e9 odpor\u00fa\u010dania dostato\u010dn\u00e9ho sp\u00e1nku pre t\u00edned\u017eerov patr\u00ed <strong>9,5 hodiny sp\u00e1nku, zatia\u013e \u010do v pr\u00edpade v\u00e4\u010d\u0161iny dospel\u00fdch je to 7 \u2013 9 hod\u00edn. <\/strong>Aj tu v\u0161ak treba po\u010d\u00fava\u0165 svoje telo a ak c\u00edtite, \u017ee ste r\u00e1no unaven\u00ed, zrejme si budete musie\u0165<strong> dopria\u0165 sp\u00e1nku o nie\u010do viac.<\/strong> Na podporu regener\u00e1cie v\u0161ak m\u00f4\u017eete vyu\u017ei\u0165 aj akt\u00edvne \u010dinnosti, napr\u00edklad v podobe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/rehabilitacne-pomocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rehabilita\u010dn\u00fdch pom\u00f4cok<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazne-pistole\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pi\u0161tol\u00ed<\/strong><\/a><strong> \u010di <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>valcov<\/strong><\/a><strong>. <\/strong>V kone\u010dnom d\u00f4sledku tak dosiahnete ove\u013ea lep\u0161ie v\u00fdsledky, ne\u017e v pr\u00edpade vy\u0161\u0161ie spom\u00ednan\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[7,13]<\/sub><\/mark><\/sup><\/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 t\u00e1to t\u00e9ma zauj\u00edma viac, hlb\u0161ie som sa jej venoval v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-1124x746.png\" alt=\"Sp\u00e1nkov\u00e1 regener\u00e1cia\" class=\"wp-image-529644\" title=\"Sp\u00e1nkov\u00e1 regener\u00e1cia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-1124x746.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-400x265.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29-1536x1019.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Snimka-obrazovky-2024-02-26-o-14.18.29.png 1866w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"doplnky-stravy\">5. V\u00fdber doplnkov pod\u013ea n\u00e1zvu SUPER HARDCORE ANABOLIC<\/h3>\n\n\n\n<p>\u010co by to bolo za cvi\u010denie, keby sme po prv\u00fdch dvoch tr\u00e9ningoch nezamierili na internet a neobjednali si nejak\u00e9 suplementy. Naj\u010dastej\u0161ou vo\u013ebou b\u00fdva prote\u00edn \u010di gainer a na celkov\u00fd v\u00fdber vpl\u00fdvaj\u00fa hlavne <strong>slov\u00e1 super, ultra, hardcore, power, anabolic, muscle, gain \u010di podobne znej\u00face anglick\u00e9 fr\u00e1zi\u010dky. <\/strong>No a najlep\u0161ie je, ak obal produktu zdob\u00ed poriadne namakan\u00fd borec alebo sexy fitneska. Tu je n\u00e1m u\u017e \u00faplne jasn\u00e9, \u017ee lep\u0161\u00ed produkt nen\u00e1jdeme a objedn\u00e1vka je na ceste. Ve\u010f, \u010do tam po zlo\u017een\u00ed, ktor\u00e9 aj tak nikto ne\u010d\u00edta, \u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pozor na produkty na hrane z\u00e1kona \u010di steroidy<\/h4>\n\n\n\n<p>Nehovoriac o tom, \u017ee niektor\u00ed chc\u00fa z\u00e1js\u0165 e\u0161te \u010falej a po\u0161ku\u013euj\u00fa po r\u00f4znych pofid\u00e9rnych e-shopoch pred\u00e1vaj\u00facich produkty balancuj\u00face na hrane z\u00e1kona \u010di dokonca priamo steroidy. Aj tie s\u00fa toti\u017e v mladosti ve\u013ek\u00fdm l\u00e1kadlom a ich negat\u00edva prekr\u00fdva wow efekt z dokonalej svalnatej postavy. Bohu\u017eia\u013e, aj toto mus\u00edme zaradi\u0165 na zoznam naj\u010dastej\u0161\u00edch mladick\u00fdch nerozv\u00e1\u017enost\u00ed. Hlavne v pr\u00edpade steroidov treba so zdvihnut\u00fdm prstom poveda\u0165, \u017ee <strong>to nie je \u017eiadna sranda<\/strong> a ich negat\u00edvne \u00fa\u010dinky m\u00f4\u017eu by\u0165 aj fat\u00e1lne, pr\u00edpadne v\u00e1s dobehn\u00fa vo vy\u0161\u0161om veku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e\u00edvanie anabolick\u00fdch steroidov toti\u017e <strong>m\u00f4\u017ee sp\u00f4sobi\u0165 v\u00e1\u017ene, dlhotrvaj\u00face a v niektor\u00fdch pr\u00edpadoch a\u017e nezvratn\u00e9 po\u0161kodenie. <\/strong>Pozn\u00e1me mnoho pr\u00edpadov, kedy steroidy <strong>sp\u00f4sobili srdcov\u00fd infarkt aj u ve\u013emi mlad\u00fdch borcov a mnoh\u00ed z nich u\u017e nie s\u00fa medzi nami.&nbsp;V\u00fdnimkou negat\u00edvneho efektu steroidov nie s\u00fa ani n\u00e1dory pe\u010dene \u010di prostaty, m\u0155tvica, zlyhanie obli\u010diek alebo psychick\u00e9 probl\u00e9my.<\/strong> Aj preto by ste o podobn\u00fdch l\u00e1tkach nemali ani len prem\u00fd\u0161\u013ea\u0165. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[8]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A neobstoja ani argumenty typu, ale ve\u010f steroidy brali aj legendy typu Arnold Schwarzenegger, Phil Heath \u010di Jay Cutler. Tu v\u0161ak treba doda\u0165 to, \u017ee tieto ve\u013ek\u00e9 men\u00e1 <strong>maj\u00fa okolo seba t\u00edm \u013eud\u00ed, vr\u00e1tane r\u00f4znych odborn\u00edkov a lek\u00e1rov, ktor\u00ed sa staraj\u00fa o ich zdravie.<\/strong> Pravidelne absolvuj\u00fa lek\u00e1rske prehliadky a aj s\u00e1m Arnold vo svojom biografickom dokumente z dielne Netflixu povedal, \u017ee v profesion\u00e1lnych \u010dasoch bral steroidy, ale <strong>mal za sebou lek\u00e1ra, ktor\u00fd mu ich u\u017e\u00edvanie dovolil len raz v roku, a to 4 mesiace pred \u0165a\u017ekou s\u00fa\u0165a\u017eou. <\/strong>Z\u00e1rove\u0148 dohliadal na to, aby ich u\u017e nebral po\u010das roka, preto\u017ee aj mimo s\u00fa\u0165a\u017e\u00ed s\u00fa profi kulturisti v snahe by\u0165 lep\u0161\u00edm na u\u017e\u00edvanie steroidov dos\u0165 n\u00e1chyln\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[19]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e\u00edvanie steroidov sa tak sp\u00e1ja hlavne s profesion\u00e1lnym \u0161portom tej najvy\u0161\u0161ej \u00farovne a v be\u017en\u00fdch podmienkach nem\u00e1 ve\u013ek\u00fd zmysel. Zah\u0155\u0148a tie\u017e pravideln\u00e9 kontroly a starostlivos\u0165 \u0161pecialistov. V tomto pr\u00edpade sa to rozhodne ned\u00e1 porovn\u00e1va\u0165 s mladickou nerozv\u00e1\u017enos\u0165ou a nie je to \u017eiadna \u010darovn\u00e1 cesta k svalom. Aj s\u00e1m Arnold toti\u017e vo svojom dokumente tie\u017e dodal, \u017ee<strong> steroidom pripisuje iba 5 % svojho progresu<\/strong>. Ten z\u00e1rove\u0148 potreboval dosiahnu\u0165 a\u017e vo vy\u0161\u0161om veku kv\u00f4li v\u00fdsledkom na Mr. Olympia a in\u00fdm svetov\u00fdm s\u00fa\u0165a\u017eiam v bodybuildingu. V pr\u00edpade cvi\u010denia v amat\u00e9rskej rovine to za to rozhodne nestoj\u00ed. Namiesto pomyslenia na steroidy v mladom veku <strong>by ste sa preto mali zamera\u0165 rad\u0161ej na poctiv\u00e9 cvi\u010denie, spr\u00e1vnu techniku, regener\u00e1ciu \u010di adekv\u00e1tnu stravu, ktor\u00fa m\u00f4\u017eete podpori\u0165 doplnkami. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[19]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1464238703-1124x749.jpg\" alt=\"Steroidy s\u00fa nebezpe\u010dn\u00e9\" class=\"wp-image-529660\" title=\"Steroidy s\u00fa nebezpe\u010dn\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1464238703-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1464238703-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1464238703.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Vhodn\u00fd v\u00fdber suplement\u00e1cie<\/h4>\n\n\n\n<p>Z vy\u0161\u0161ie uveden\u00fdch faktov vypl\u00fdva, \u017ee suplement\u00e1cia bude v\u017edy OVE\u013dA OVE\u013dA lep\u0161ia ne\u017e ak\u00e9ko\u013evek \u00favahy nad steroidmi. D\u00f4le\u017eit\u00fd je v\u0161ak aj vhodn\u00fd v\u00fdber doplnkov na cvi\u010denie, nako\u013eko bombastick\u00fd n\u00e1zov v\u00f4bec nemus\u00ed by\u0165 z\u00e1rukou kvality. M\u00f4\u017eete sa tak vyhn\u00fa\u0165 napr\u00edklad <strong>vysok\u00e9mu podielu cukru \u010di r\u00f4znym balastn\u00fdm l\u00e1tkam, <\/strong>ktor\u00e9 zbyto\u010dne nar\u00fa\u0161aj\u00fa celkov\u00e9 zlo\u017eenie. Probl\u00e9my v\u0161ak m\u00f4\u017eu nasta\u0165 v pr\u00edpade d\u00e1vkovania, ktor\u00e9 treba rozhodne re\u0161pektova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zvl\u00e1\u0161\u0165 v pr\u00edpade, \u017ee sa rozhodnete napr\u00edklad pre k\u00fapu predtr\u00e9ningovky. V ich zlo\u017een\u00ed toti\u017e \u010dasto nech\u00fdba kofe\u00edn, ktor\u00e9ho bezpe\u010dn\u00e9 d\u00e1vkovanie pre zdrav\u00e9ho 70 kg dospel\u00e9ho \u010dloveka <strong>je na \u00farovni 400 mg denne<\/strong>. To m\u00f4\u017eete prestreli\u0165 najm\u00e4 v pr\u00edpade, \u017ee sa rozhodnete nere\u0161pektova\u0165 maxim\u00e1lnu denn\u00fa d\u00e1vku doplnku alebo jeho u\u017e\u00edvanie boostnete k\u00e1vou. Nadmern\u00fd jednor\u00e1zov\u00fd pr\u00edjem kofe\u00ednu potom<strong> m\u00f4\u017ee sp\u00f4sobi\u0165 bolesti hlavy, nervozitu, probl\u00e9my so sp\u00e1nkom \u010di zv\u00fd\u0161en\u00fd srdcov\u00fd tep.<\/strong> Jeho \u00fa\u010dinky si v\u0161ak e\u0161te rozoberieme ni\u017e\u0161ie, v bode 10. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[9]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si teda vezmeme komplexne problematiku doplnkov stravy,<strong> v\u017edy treba re\u0161pektova\u0165 d\u00e1vkovanie uveden\u00e9 na obale.<\/strong> Z\u00e1rove\u0148 bude fajn, ke\u010f budete ma\u0165 aspo\u0148 z\u00e1kladn\u00fd preh\u013ead. Ten v\u00e1m pom\u00f4\u017ee n\u00e1js\u0165 odpove\u010f na ot\u00e1zku, <strong>\u010do je protein, na \u010do je gainer alebo ak\u00e9 \u00fa\u010dinky m\u00f4\u017eeme o\u010dak\u00e1va\u0165 od <\/strong><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kreat\u00ednu<\/strong><\/a><strong>.<\/strong> Nezost\u00e1va v\u00e1m teda ni\u010d in\u00e9, ne\u017e sa v problematike <a href=\"https:\/\/gymbeam.sk\/blog\/7-doplnky-vyzivy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>doplnkov v\u00fd\u017eivy<\/strong><\/a> vzdel\u00e1va\u0165 a zisti\u0165, ktor\u00e9 l\u00e1tky s\u00fa efekt\u00edvne a ktor\u00e9 ve\u013emi nie. A\u017e potom m\u00f4\u017eete \u0165a\u017ei\u0165 z benefitov, medzi ktor\u00e9 patr\u00ed napr\u00edklad zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn \u010di energie, podpora regener\u00e1cie alebo podanie lep\u0161ieho v\u00fdkonu na tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>CORE ponuku doplnkov stravy v\u00e1m viac predstav\u00ed m\u00f4j \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/efektivne-doplnky-vyzivy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Z\u00e1kladn\u00e9 doplnky na cvi\u010denie a ako sa v nich vyzna\u0165.<\/strong><\/a> Rozober\u00e1 nielen charakteristiku, ale aj o\u010dak\u00e1van\u00e9 \u00fa\u010dinky \u010di odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie.<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Doplnky stravy na cvi\u010denie\" class=\"wp-image-529676\" title=\"Doplnky stravy na cvi\u010denie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Copy-of-\u0424\u043e\u0442\u043e-1.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"zaciatky\">6. Prep\u00e1len\u00fd za\u010diatok<\/h3>\n\n\n\n<p>Za\u010diatky s\u00fa \u0165a\u017ek\u00e9 a niekedy n\u00e1m ich dok\u00e1\u017ee s\u0165a\u017ei\u0165 aj na\u0161a pr\u00edli\u0161 ve\u013ek\u00e1 motiv\u00e1cia. Predstavte si, \u017ee sa u\u010d\u00edte vari\u0165 a s nad\u0161en\u00edm nah\u00e1d\u017eete v\u0161etky suroviny naraz do jedn\u00e9ho hrnca v prvej min\u00fate pr\u00edpravy receptu. Alebo, \u017ee s kamar\u00e1tmi na chate oslavujete Silvestra a ve\u013ekolep\u00fd polno\u010dn\u00fd oh\u0148ostroj odp\u00e1lite o 23:30. Pr\u00edpadne, \u017ee na prvom rande hne\u010f po \u00favodnom \u201cahoj\u201d presko\u010d\u00edte spozn\u00e1vanie a rovno po\u017eiadate toho druh\u00e9ho o ruku. <strong>Niektor\u00e9 veci chc\u00fa \u010das a prep\u00e1len\u00fd za\u010diatok n\u00e1m ich neu\u013eah\u010d\u00ed,<\/strong> ale pr\u00e1ve naopak. V\u00fdnimkou nie s\u00fa ani va\u0161e prv\u00e9 kroky k cvi\u010deniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s za\u010d\u00ednal v r\u00f4znej fyzickej kond\u00edcii a forme. K\u00fdm niekto zvl\u00e1dol na za\u010diatok viac, in\u00fd zas menej, ale nikto nezvl\u00e1dol optim\u00e1lne dokon\u010di\u0165 tr\u00e9ning v pr\u00edpade, \u017ee do prv\u00fdch dvoch cvikov dal 120 %. Tr\u00e9ning toti\u017e nem\u00e1 by\u0165 \u010fal\u0161\u00edm dielom s\u00e9rie Fast &amp; Furious. \u013dahko sa potom m\u00f4\u017ee sta\u0165, \u017ee <strong>nebudete vl\u00e1da\u0165, r\u00fdchlo sa unav\u00edte a zvy\u0161n\u00e9 cviky odfl\u00e1knete, pr\u00edpadne to zabal\u00edte e\u0161te pred koncom.<\/strong> Nehovoriac o tom, \u017ee pr\u00edli\u0161 siln\u00e9 \u0161liapnutie na plyn v za\u010diatkoch m\u00f4\u017ee vies\u0165 <strong>k pr\u00edli\u0161 ve\u013ekej svalovke, demotiv\u00e1cii \u010di zraneniu. <\/strong>Preto by ste mali intenzitu tr\u00e9ningu zvy\u0161ova\u0165 postupne. Hlavne nikoho nenapodob\u0148ujte a s\u00fastre\u010fte sa na vlastn\u00e9 limity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako spr\u00e1vne pristupova\u0165 k prv\u00fdm tr\u00e9ningom<\/h4>\n\n\n\n<p>Prv\u00e9 tr\u00e9ningy pokojne absolvujte <strong>s minim\u00e1lnou v\u00e1hou, aby ste sa zozn\u00e1mili hlavne s technikou jednotliv\u00fdch cvikov.<\/strong> V\u017edy toti\u017e plat\u00ed, \u017ee spr\u00e1vne prevedenie m\u00e1 v\u00e4\u010d\u0161\u00ed efekt ne\u017e hon za \u010do najv\u00e4\u010d\u0161ou v\u00e1hou. Navy\u0161e sa nemus\u00edte b\u00e1\u0165, \u017ee by ste sa postupne k v\u00e4\u010d\u0161\u00edm v\u00e1ham nedopracovali. Nesna\u017ete sa v\u0161ak o to hne\u010f na za\u010diatku, ale vyu\u017e\u00edvajte sk\u00f4r <strong>princ\u00edp progres\u00edvneho pre\u0165a\u017eenia.<\/strong> Po\u010d\u00favajte svoje telo a postupne zvy\u0161ujte z\u00e1\u0165a\u017e \u010di jednotliv\u00e9 opakovania. Samozrejme, pri zachovan\u00ed spr\u00e1vnej techniky. Pr\u00e1ve tento postup sa toti\u017e ukazuje ako <strong>\u00fa\u010dinn\u00fd v snahe o rast svalov \u010di zvy\u0161ovanie sily ako u mu\u017eov, tak u \u017eien. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[10 \u2013 11]<\/sub><\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg\" alt=\"Ako spr\u00e1vne pristupova\u0165 k prv\u00fdm tr\u00e9ningom\" class=\"wp-image-212621\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_8783-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"alkohol\">7. Prote\u00edn striedaj\u00fa r\u00f4zne alko drinky<\/h3>\n\n\n\n<p>Vyzer\u00e1 to na ide\u00e1lny scen\u00e1r. U\u017e dva t\u00fd\u017edne poctivo mak\u00e1te, sna\u017e\u00edte sa lep\u0161ie jes\u0165 a m\u00e1te aj vhodne zvolen\u00e9 doplnky. Vo \u0161tvrtok v\u00e1m v\u0161ak nap\u00ed\u0161e kamo\u0161, ktor\u00fd sa cez v\u00edkend chyst\u00e1 oslavova\u0165 narodeniny. Prija\u0165 tak\u00e9to pozvanie je samozrejmos\u0165. Doma si pred odchodom d\u00e1te svoj tradi\u010dn\u00fd <strong>prote\u00ednov\u00fd \u0161ejk a na oslavu kr\u00e1\u010date s my\u0161lienkou, \u017ee nebudete pi\u0165,<\/strong> preto\u017ee cvi\u010d\u00edte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po prvom pr\u00edpitku v\u00e1s v\u0161ak ponuky na drink zlomia ako \u0161p\u00e1radlo a prote\u00edn strieda rum s kolou. Nasleduj\u00face r\u00e1no pr\u00eddu na rad men\u0161ie v\u00fd\u010ditky, aj ke\u010f ste sa napokon dobre zabavili. Od pondelka v\u0161ak prich\u00e1dza n\u00e1vrat do star\u00fdch ko\u013eaj\u00ed, len preto, aby ste si v stredu po \u0161kole i\u0161li k\u00fapi\u0165 l\u00edstky na opening semester party. Kon\u00e1 sa vo \u0161tvrtok, preto\u017ee v piatok je rektorsk\u00e9 vo\u013eno. V ten de\u0148 sa u\u017e<strong> neun\u00favate ani \u00eds\u0165 cvi\u010di\u0165, preto\u017ee viete, ako ste dopadli cez v\u00edkend. No a podobn\u00fd koloto\u010d pokra\u010duje \u010falej.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cvi\u010denie a alkohol<\/h4>\n\n\n\n<p>Iste, na ob\u010dasnej p\u00e1rty s drinkom nie je ni\u010d zl\u00e9. Probl\u00e9m v\u0161ak nast\u00e1va v pr\u00edpade, \u017ee sa podobn\u00e1 rutina u v\u00e1s st\u00e1va pravidelnou a tento \u017eivotn\u00fd \u0161t\u00fdl si ve\u013emi nerozumie s cvi\u010den\u00edm. <strong>Pravideln\u00e1 konzum\u00e1cia alkoholu toti\u017e vedie k zn\u00ed\u017eeniu \u0161portov\u00e9ho v\u00fdkonu na \u010fal\u0161om tr\u00e9ningu. Z\u00e1rove\u0148 potl\u00e1\u010da proteosynt\u00e9zu a t\u00fdm p\u00e1dom ovplyv\u0148uje aj celkov\u00fd rast svalov.<\/strong> Nehovoriac o tom, \u017ee ke\u010f je va\u0161im cie\u013eom schudn\u00fa\u0165, drink za drinkom s\u00fa len <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u00e1zdne kal\u00f3rie navy\u0161e<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K tomu sa prid\u00e1va zanedban\u00e1 regener\u00e1cia aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nedostatok sp\u00e1nku<\/strong><\/a> a s ka\u017ed\u00fdm \u010fal\u0161\u00edm drinkom st\u00e1le men\u0161ie z\u00e1brany. Tie n\u00e1s potom ved\u00fa k r\u00f4znym druhom pohostenia, vr\u00e1tane kol\u00e1\u010dov, \u010dipsov alebo majon\u00e9zov\u00fdch \u0161al\u00e1tov. Jedlo teda tla\u010d\u00edme bez prem\u00fd\u0161\u013eania, preto\u017ee v\u00fd\u010ditky dorazia a\u017e zajtra. Namiesto toho sa sna\u017ete <strong>obmedzi\u0165 alkohol a drink si doprajte len raz za \u010das.<\/strong> Va\u0161e telo sa v\u00e1m odmen\u00ed lep\u0161\u00edm zdrav\u00edm \u010di v\u00fdkonom v gyme a aj samotn\u00e9 v\u00fdsledky dorazia ove\u013ea sk\u00f4r ne\u017e v pr\u00edpade, \u017ee ka\u017ed\u00fd mal\u00fd \u00faspech vo fitku zapijete alkoholom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[12]<\/sub><\/mark><\/sup><\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"776\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901-1124x776.jpg\" alt=\"Alkohol zna\u010dne nar\u00fa\u0161a tr\u00e9ningov\u00fa rutinu\" class=\"wp-image-529693\" title=\"Alkohol zna\u010dne nar\u00fa\u0161a tr\u00e9ningov\u00fa rutinu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901-1124x776.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901-400x276.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1482802901.jpg 1233w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"opakovane-zaciatky\">8. Za\u010d\u00ednate st\u00e1le odznova<\/h3>\n\n\n\n<p>Zrejme ka\u017ed\u00fd sk\u00fasen\u00fd borec v\u00e1m dnes d\u00e1 za pravdu v tom, \u017ee po\u010das svojich mlad\u00fdch za\u010diatkov nemal n\u00fadzu o nad\u0161enie. Aj ja som sa \u010dasto v t\u00edned\u017eerskom veku dok\u00e1zal <strong>nadchn\u00fa\u0165 pre ist\u00fa vec dnes len preto, aby ma o t\u00fd\u017ede\u0148 zaujalo nie\u010do in\u00e9.<\/strong> V\u00fdnimkou bohu\u017eia\u013e nebolo ani cvi\u010denie, ktor\u00e9 mi prv\u00fdkr\u00e1t vydr\u017ealo asi mesiac a pol. Potom krivka z\u00e1ujmu klesla a\u017e tak, \u017ee sa n\u00e1v\u0161tevy fitka z m\u00f4jho \u017eivota \u00faplne vytratili. Nesk\u00f4r som sa k nim vr\u00e1til a za\u010dal maka\u0165 naplno, \u010do trvalo p\u00e1r rokov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No dobre, tak len cel\u00e9 leto. Ale do tretice som si s \u010dasov\u00fdm odstupom povedal, \u017ee odv\u00e1\u017enym \u0161\u0165astie praje. Tentokr\u00e1t v\u0161ak naozaj. Na\u0161iel som si dostatok<strong> vn\u00fatornej <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/11-tipov-ako-sa-motivovat-k-cviceniu-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>motiv\u00e1cie<\/strong><\/a><strong> a poctivo makal nieko\u013eko dlh\u00fdch rokov. <\/strong>Napriek tomu v\u0161ak iste vo svojom okol\u00ed pozn\u00e1te niekoho, kto za\u010diatky v gyme absolvuje pravidelne. Dokonca tak dlho, \u017ee by ste mu k nim mohli upiec\u0165 tortu s minim\u00e1lne piatimi svie\u010dkami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako pri cvi\u010den\u00ed vydr\u017ea\u0165<\/h4>\n\n\n\n<p>Ak nechcete nasledova\u0165 tento pr\u00edklad a pria\u0165 si v\u0161etko najlep\u0161ie k 5 rokov za\u010diatkov, budete musie\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-doma-a-neprestat-jednoduche-tipy-s-ktorymi-to-zvladnete\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pri cvi\u010den\u00ed vydr\u017ea\u0165<\/strong><\/a><strong>.<\/strong> Hne\u010f na za\u010diatku teda <strong>potrebujete dostato\u010dne siln\u00e9 PRE\u010cO. <\/strong>Odpove\u010f na t\u00fato ot\u00e1zku by mala poh\u00e1\u0148a\u0165 sebadiscipl\u00edna, teda schopnos\u0165, v\u010faka ktorej <strong>dok\u00e1\u017eeme ovl\u00e1da\u0165 na\u0161e spr\u00e1vanie bez toho, aby sme pod\u013eahli poku\u0161eniu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017ee sa pozit\u00edvne prejavi\u0165 vo viacer\u00fdch oblastiach v\u00e1\u0161ho \u017eivota. Ke\u010f v\u0161ak zostaneme pri cvi\u010den\u00ed, v\u010faka sebadiscipl\u00edne budete schopn\u00ed nefl\u00e1ka\u0165 fitko a \u013eah\u0161ie odol\u00e1te r\u00f4znym poku\u0161eniam v podobe fast foodov \u010di alkoholu. Na\u0161\u0165astie pre v\u00e1s, so schopnos\u0165ou sebadiscipl\u00edny sa \u010dlovek nenarod\u00ed. Dok\u00e1\u017eeme si ju vybudova\u0165 v\u010faka postupn\u00fdm krokom. Za\u010da\u0165 m\u00f4\u017eete napr\u00edklad <strong>mali\u010dkos\u0165ami typu, \u017ee si ka\u017ed\u00fd de\u0148 usteliete poste\u013e alebo k ra\u0148ajk\u00e1m nalejete poh\u00e1r vody. <\/strong>Nezaber\u00fa v\u00e1m viac ne\u017e p\u00e1r sek\u00fand a po dlh\u0161om \u010dase sami zist\u00edte, \u017ee sa spo\u013eahlivo za\u010dlenili do v\u00e1\u0161ho \u017eivota. Nesk\u00f4r k nim m\u00f4\u017eete prida\u0165 r\u00f4zne ciele, ako za\u010da\u0165 beha\u0165, schudn\u00fa\u0165 5 k\u00edl alebo pravidelne cvi\u010di\u0165. Ka\u017ed\u00fd de\u0148 na t\u00fdchto cie\u013eoch pracujte a sna\u017ete sa neuhn\u00fa\u0165 z cesty. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[14]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ako na to, prezrad\u00ed \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/sebadisciplina-kluc-k-uspechu-v-sporte-aj-v-zivote\/\">Sebadiscipl\u00edna: k\u013e\u00fa\u010d k \u00faspechu v \u0161porte aj \u017eivote<\/a>, <\/strong>kde som rozobral jednotliv\u00e9 kroky ved\u00face k osvojeniu tejto skvelej vlastnosti.<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193-1124x749.jpg\" alt=\"Cvi\u010denie vy\u017eaduje sebadiscipl\u00ednu\" class=\"wp-image-529709\" title=\"Cvi\u010denie vy\u017eaduje sebadiscipl\u00ednu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1527649193.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"nesumerna-postava\">9. Sez\u00f3na kurac\u00edch no\u017ei\u010diek nes\u00famern\u00fdch s vrchom<\/h3>\n\n\n\n<p>Ke\u010f som kedysi d\u00e1vno za\u010d\u00ednal cvi\u010di\u0165, mal som asi 17 rokov. Tr\u00e9ning mi vtedy vypracoval jeden sk\u00fasen\u00fd borec, kde som mal pekne rozp\u00edsan\u00e9 jednotliv\u00e9 partie na cel\u00fd t\u00fd\u017ede\u0148. Vo v\u00fdsledku to vyzeralo asi takto:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pondelok:<\/strong> hrudn\u00edk \/ biceps&nbsp;<\/li>\n\n\n\n<li><strong>utorok:<\/strong> chrb\u00e1t \/ triceps<\/li>\n\n\n\n<li><strong>streda:<\/strong> vo\u013eno<\/li>\n\n\n\n<li><strong>\u0161tvrtok:<\/strong> ramen\u00e1 \/ nohy \/ brucho&nbsp;<\/li>\n\n\n\n<li><strong>piatok:<\/strong> vo\u013eno<\/li>\n\n\n\n<li><strong>sobota:<\/strong> hrudn\u00edk \/ biceps<\/li>\n\n\n\n<li><strong>nede\u013ea:<\/strong> vo\u013eno<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale koho by zauj\u00edmal nejak\u00fd chrb\u00e1t, nohy \u010di ramen\u00e1? Ja som chcel hlavne <strong>ve\u013ek\u00e9 bicepsy<\/strong>, lebo toto sa mi vtedy zdalo najviac cool. Ove\u013ea viac by som sa teda te\u0161il do gymu v pr\u00edpade, \u017ee by m\u00f4j t\u00fd\u017ed\u0148ov\u00fd tr\u00e9ningov\u00fd pl\u00e1n vyzer\u00e1 nasledovne:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pondelok:<\/strong> biceps \/ biceps<\/li>\n\n\n\n<li><strong>utorok:<\/strong> vo\u013eno<\/li>\n\n\n\n<li><strong>streda:<\/strong> biceps \/ biceps \/ biceps&nbsp;<\/li>\n\n\n\n<li><strong>\u0161tvrtok:<\/strong> vo\u013eno<\/li>\n\n\n\n<li><strong>piatok:<\/strong> biceps \/ biceps \/ biceps \/ biceps<\/li>\n\n\n\n<li><strong>sobota:<\/strong> biceps \/ biceps<\/li>\n\n\n\n<li><strong>nede\u013ea:<\/strong> vo\u013eno<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa na toto uva\u017eovanie pozriem dnes, takmer po 10 rokoch, moje obo\u010die sa nedv\u00edha, ale priam vystre\u013euje a\u017e na vrchol \u010dela z toho, \u010do som si vtedy vlastne myslel. V\u00fdnimkou v\u0161ak v tomto smere nebolo ani uva\u017eovanie typu cvi\u010d\u00edm v\u0161etko, ale nohy a\u017e tak nepotrebujem. V\u00fdsledkom takejto dlhoro\u010dnej snahy bola postava <strong>v \u0161t\u00fdle tzv. kurac\u00edch n\u00f4h, kedy vrch tela p\u00f4sobil muskulat\u00farne, zatia\u013e \u010do spodok \u0165ahal za krat\u0161\u00ed koniec.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 favorizovanie vysn\u00edvanej partie v\u0161ak neobch\u00e1dzalo ani diev\u010dat\u00e1, ktor\u00e9 v\u0161etko svoje <strong>nad\u0161enie a snahu zameriavali hlavne na <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zadok<\/strong><\/a><strong>. <\/strong>Nezost\u00e1va mi teda ni\u010d in\u00e9, len v\u00e1m vysvetli\u0165, pre\u010do je vlastne dobr\u00e9 cvi\u010di\u0165 svaly cel\u00e9ho tela a biceps ani zadok v\u00e1s nespasia.<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-1124x749.jpeg\" alt=\"Full-body tr\u00e9ning je d\u00f4le\u017eit\u00fd\" class=\"wp-image-529725\" title=\"Full-body tr\u00e9ning je d\u00f4le\u017eit\u00fd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/si_jaka_mastnak_012024_03-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Pre\u010do by za\u010diato\u010dn\u00edci mali cvi\u010di\u0165 cel\u00e9 telo?<\/h4>\n\n\n\n<p>Celotelov\u00fd tr\u00e9ning je pre za\u010diato\u010dn\u00edkov ve\u013emi d\u00f4le\u017eit\u00fd. Pohyb a samotn\u00e9 cvi\u010denie je toti\u017e pre nich nie\u010do \u00faplne nov\u00e9. To znamen\u00e1, \u017ee<strong> je nutn\u00e9 za\u010da\u0165 od za\u010diatku rovnako, ako s r\u00f4znymi in\u00fdmi \u010dinnos\u0165ami, <\/strong>ktor\u00e9 ste zrejme u\u017e presk\u00e1kali. Iste mi teda d\u00e1te za pravdu, \u017ee na prvom futbalovom tr\u00e9ningu ste si neprip\u00edsali hattrick (ak teda nie ste <a href=\"https:\/\/gymbeam.sk\/blog\/lionel-messi-chlapec-ktory-podla-maradonu-zdedil-jeho-miesto-v-argentinskom-futbale\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Messi<\/a>). Ani k maturitnej sk\u00fa\u0161ke ste nepri\u0161li rovno po n\u00e1stupe do prv\u00e9ho ro\u010dn\u00edka a v auto\u0161kole v\u00e1s tie\u017e na prvej hodine neposadili za volant v ostrej prem\u00e1vke. Tak\u00e1 ist\u00e1 postupnos\u0165 plat\u00ed aj pri tr\u00e9ningu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prv\u00e1 n\u00e1v\u0161teva fitka \u010dasto znamen\u00e1, \u017ee m\u00e1te <strong>mal\u00e9 alebo \u017eiadne \u0161portov\u00e9 z\u00e1zemie <\/strong>a toto je va\u0161a prv\u00e1 v\u00e1\u017enej\u0161ia sk\u00fasenos\u0165 s cvi\u010den\u00edm. Mus\u00edte sa preto <strong>nau\u010di\u0165 ovl\u00e1da\u0165 svaly a vykon\u00e1va\u0165 presn\u00e9 pohybov\u00e9 vzorce jednotliv\u00fdch cvikov. <\/strong>Najlep\u0161\u00edm u\u010dite\u013eom tzv. motorickej kontroly je pr\u00e1ve tr\u00e9ning cel\u00e9ho tela. Umo\u017en\u00ed v\u00e1m u\u010di\u0165 sa rovnak\u00e9 vzorce pohybu po\u010das cel\u00e9ho t\u00fd\u017ed\u0148a, do ktor\u00fdch zap\u00e1jate v\u0161etky hlavn\u00e9 svalov\u00e9 skupiny. Teda hrudn\u00edk, <strong>biceps, ramen\u00e1, triceps, nohy (kvadricepsy, hamstringy, l\u00fdtka), zadok, predlaktia \u010di brucho. <\/strong>V\u010faka komplexn\u00e9mu cvi\u010deniu v\u0161etk\u00fdch svalov\u00fdch parti\u00ed si budete m\u00f4c\u0165 vybudova\u0165 symetrick\u00fa postavu, teda tak\u00fa, ak\u00fa obdivujete u svojich fitness vzorov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning cel\u00e9ho tela navy\u0161e m\u00f4\u017ee na za\u010diatku<strong> pom\u00f4c\u0165 predch\u00e1dza\u0165 svalovej nerovnov\u00e1he, <\/strong>ktor\u00e1 vznik\u00e1 v pr\u00edpade, \u017ee uprednost\u0148ujete niektor\u00fa zo svalov\u00fdch parti\u00ed. Teda, ke\u010f sa v\u00e1\u0161 vysnen\u00fd tr\u00e9ning nesie v \u0161t\u00fdle biceps, biceps, biceps. Svalov\u00e1 rovnov\u00e1ha v\u00e1m naopak m\u00f4\u017ee <strong>pom\u00f4c\u0165 predch\u00e1dza\u0165 zraneniam a maximalizova\u0165 v\u00e1\u0161 v\u00fdkon pri komplexn\u00fdch cvikoch, <\/strong>kde sa zap\u00e1jaj\u00fa viacer\u00e9 svaly.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len \u0165a\u017eko toti\u017e prv\u00fdkr\u00e1t drepnete b\u00e1jnych a legend\u00e1rnych 100 kilogramov, ke\u010f budete ma\u0165 slab\u00fd chrb\u00e1t alebo slab\u00e9 nohy. To ist\u00e9 plat\u00ed aj o m\u0155tvom \u0165ahu, pri ktorom sa zap\u00e1ja takmer cel\u00e9 telo. <strong>Ak s\u00fa niektor\u00e9 z va\u0161ich svalov v\u00fdrazne slab\u0161ie, asi \u0165a\u017eko budete napredova\u0165. <\/strong>Namiesto toho sa sna\u017ete dodr\u017eiava\u0165 vhodne navrhnut\u00fd<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tr\u00e9ningov\u00fd pl\u00e1n<\/strong><\/a><strong>, <\/strong>ide\u00e1lne od profesion\u00e1la, v ktorom budete cvi\u010di\u0165 ka\u017ed\u00fa z hlavn\u00fdch svalov\u00fdch skup\u00edn minim\u00e1lne raz t\u00fd\u017edenne. Takto za\u010da\u0165 m\u00f4\u017eete v r\u00e1mci full-body tr\u00e9ningu s t\u00fdm, \u017ee postupom \u010dasu <strong>viete prejs\u0165 aj na tr\u00e9ning dvakr\u00e1t t\u00fd\u017edenne v r\u00e1mci rozdelenia na vrch a spodok tela.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[15]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00e1\u0161 tr\u00e9ning si m\u00f4\u017eete posklada\u0165 aj z cvikov z t\u00fdchto \u010dl\u00e1nkov:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\"><strong>9 najlep\u0161\u00edch cvikov na stehn\u00e1 a l\u00fdtka<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\"><strong>9 najlep\u0161\u00edch cvikov na zadok a nohy<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\"><strong>13 najlep\u0161\u00edch cvikov na brucho<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\"><strong>9 najlep\u0161\u00edch cvikov na ramen\u00e1<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\"><strong>8 najlep\u0161\u00edch cvikov na biceps<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\"><strong>9 najlep\u0161\u00edch cvikov na chrb\u00e1t<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\"><strong>10 najlep\u0161\u00edch cvikov na triceps<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\"><strong>7 najlep\u0161\u00edch cvikov na hrudn\u00edk<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"sucha-konzumacia-doplnkov\">10. Such\u00e1 konzum\u00e1cia doplnkov<\/h3>\n\n\n\n<p>Prizn\u00e1m sa, \u017ee toto je z\u00e1le\u017eitos\u0165, ktor\u00e1 by mi nenapadla ani pred 15 rokmi. Napriek tomu v\u0161ak z viacer\u00fdch zdrojov vypl\u00fdva, \u017ee ide o pomerne ob\u013e\u00faben\u00fd trend u mnoh\u00fdch t\u00edned\u017eerov \u010di mlad\u00fdch za\u010diato\u010dn\u00edkov. No, a ako iste tu\u0161\u00edte, nerozmohol sa nikde inde, ne\u017e na soci\u00e1lnych sie\u0165ach. Tie zaplavili vide\u00e1, na ktor\u00fdch \u013eudia <strong>jedia such\u00e9 odmerky alebo polievkov\u00e9 ly\u017eice s pr\u00e1\u0161ov\u00fdmi doplnkami bez toho, aby ich rozmie\u0161ali vo vode \u010di v inom n\u00e1poji.<\/strong> Teda tak, ako k\u00e1\u017ee d\u00e1vkovanie od v\u00fdrobcu. V\u00e4\u010d\u0161inou sa jedn\u00e1 o r\u00f4zne pre-workout suplementy, pri ktor\u00fdch sa argumentuje t\u00fdm, \u017ee such\u00e1 konzum\u00e1cia v pr\u00e1\u0161kovej podobe pon\u00fakne lep\u0161\u00ed efekt na energiu a celkov\u00fd v\u00fdkon ne\u017e tradi\u010dn\u00e1 rozpusten\u00e1 verzia vo vode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Faktom v\u0161ak je, \u017ee <strong>neexistuj\u00fa vedeck\u00e9 \u0161t\u00fadie, ktor\u00e9 by t\u00fato bl\u00e1zniv\u00fa te\u00f3riu podporili.<\/strong> V\u0161etky vstreb\u00e1vacie a tr\u00e1viace deje sa toti\u017e<strong> v tele aj tak odohr\u00e1vaj\u00fa vo vodnom prostred\u00ed. <\/strong>Z tohto poh\u013eadu tak such\u00e1 strat\u00e9gia ned\u00e1va zmysel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Such\u00e1 konzum\u00e1cia doplnkov sa v\u0161ak neodpor\u00fa\u010da z viacer\u00fdch d\u00f4vodov. Ide hlavne o to, \u017ee dok\u00e1\u017ee sp\u00f4sobi\u0165 <strong>probl\u00e9my s d\u00fdchan\u00edm \u010di dusenie. <\/strong>Je to nie\u010do podobn\u00e9, ako kedysi sl\u00e1vna \u0161koricov\u00e1 v\u00fdzva, v ktorej si \u013eudia d\u00e1vali ly\u017ei\u010dku \u0161korice s cie\u013eom, \u017ee pr\u00e1ve oni ju dok\u00e1\u017eu prehltn\u00fa\u0165. Pr\u00e1\u0161ok \u0161korice je v\u0161ak tak\u00fd such\u00fd, \u017ee namiesto prehltnutia sa vide\u00e1 kon\u010dili ka\u0161\u013ean\u00edm \u010di dusen\u00edm. To ist\u00e9 plat\u00ed aj pri pr\u00e1\u0161kov\u00fdch doplnkoch. Ke\u010f sa ich pr\u00e1\u0161ok zachyt\u00ed v krku alebo ho vd\u00fdchnete. S\u00fa zn\u00e1me pr\u00edpady, ktor\u00e9 po vd\u00fdchnut\u00ed pr\u00e1\u0161ku skon\u010dili a\u017e v nemocnici.<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744-1124x749.jpg\" alt=\"Pr\u00e1\u0161kov\u00e9 doplnky stravy\" class=\"wp-image-529741\" title=\"Pr\u00e1\u0161kov\u00e9 doplnky stravy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-908200744.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Pozor na kofe\u00edn<\/h4>\n\n\n\n<p>Pri predtr\u00e9ningovk\u00e1ch sa navy\u0161e m\u00f4\u017eu objavi\u0165 aj \u010fal\u0161ie probl\u00e9my, ktor\u00e9 s\u00favisia s nadmern\u00fdm pr\u00edjmom kofe\u00ednu. Hlavne v pr\u00edpade, \u017ee sa hr\u00e1me na hrdinov a d\u00e1me si nieko\u013ekon\u00e1sobn\u00fa d\u00e1vku. V s\u00favislosti s \u0148ou sa potom m\u00f4\u017eu sa prejavi\u0165 <strong>probl\u00e9my ako b\u00fa\u0161enie srdca, nespavos\u0165, nervozita \u010di \u00fazkos\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve kofe\u00edn je obzvl\u00e1\u0161\u0165 problematick\u00fd hlavne pre za\u010diato\u010dn\u00edkov v mladom veku, ktor\u00fdm sa jeho<strong> konzum\u00e1cia \u010dasto ani neodpor\u00fa\u010da. <\/strong>V t\u00edned\u017eerskom veku by ste s n\u00edm mali nar\u00e1ba\u0165 maxim\u00e1lne opatrne. Navy\u0161e, je nutn\u00e9 vedie\u0165, kde v\u0161ade na v\u00e1s kofe\u00edn striehne. Pri \u0161irokej \u0161k\u00e1le r\u00f4znych kofe\u00ednov\u00fdch \u010di energetick\u00fdch n\u00e1pojov v kombin\u00e1cii s k\u00e1vou, men\u0161\u00edm espressom \u010di mlie\u010dnym latte sa toti\u017e maxim\u00e1lna d\u00e1vka d\u00e1 ve\u013emi \u013eahko prekro\u010di\u0165. No a t\u00e1 by <strong>pod\u013ea EFSA nemala presiahnu\u0165 mno\u017estvo 3 mg\/kg, \u010do je pre 60 kg \u010dloveka 180 mg kofe\u00ednu ukr\u00fdvaj\u00facich sa zhruba v 2 espress\u00e1ch. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[17]<\/sub><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namiesto suchej konzum\u00e1cie sa preto v\u017edy<strong> sna\u017ete u\u017e\u00edva\u0165 doplnky stravy tak, ako uv\u00e1dza etiketa na obale.<\/strong> Vyka\u0161lite sa aj na kofe\u00ednov\u00e9 l\u00e1kadl\u00e1 a pre za\u010diatok rad\u0161ej zvo\u013ete cestu v podobe <strong>pravidelnej stravy s komplexn\u00fdm obsahom \u017eiv\u00edn, dostato\u010dn\u00e9ho sp\u00e1nku a regener\u00e1cie.<\/strong> To v\u00e1m zabezpe\u010d\u00ed dostatok energie na ka\u017ed\u00fd tr\u00e9ning. No a ke\u010f sa u\u017e chcete pozrie\u0165 po nejakom pre-workoute, stavi\u0165 m\u00f4\u017eete na tak\u00fd, ktor\u00fd neobsahuje kofe\u00edn. Skvel\u00fdm pr\u00edkladom je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/thor-stim-free-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Thor Stim-free<\/strong><\/a><strong>.&nbsp; <\/strong>No a ke\u010f si u\u017e vyberiete nakop\u00e1va\u010d s kofe\u00ednom, tak dbajte na jeho d\u00e1vkovanie a d\u00e1vajte si pozor aj na celkov\u00fd denn\u00fd pr\u00edjem kofe\u00ednu.<strong>&nbsp; <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sub>[16 \u2013 18]<\/sub><\/mark><\/sup><\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-1124x749.jpg\" alt=\"Thor-Stim-Free-Gym\" class=\"wp-image-529868\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Thor-Stim-Free-Gym-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyhn\u00fa\u0165 sa v mladosti r\u00f4znych za\u010diato\u010dn\u00edckym chyb\u00e1m v r\u00e1mci cvi\u010denia nie je ur\u010dite jednoduch\u00e9. Za mnoh\u00fdmi omylmi stoj\u00ed <strong>zm\u00fd\u0161\u013eanie adekv\u00e1tne veku, ale aj r\u00f4zne poku\u0161enia, ktor\u00fdm v mladosti \u010del\u00edme. <\/strong>Napriek tomu v\u0161ak elimin\u00e1cia ch\u00fdb nie je nemo\u017en\u00e1 a ak sa budete dr\u017ea\u0165 vy\u0161\u0161ie spom\u00ednan\u00fdch tipov, rozhodne sa dopracujete k lep\u0161\u00edm v\u00fdsledkom. Sna\u017ete sa hlavne o <strong>pravideln\u00e9 a konzistentn\u00e9 dodr\u017eiavanie \u0161portov\u00fdch n\u00e1vykov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite tie\u017e aspo\u0148 na mierne <strong>\u00fapravy stravy, v z\u00e1vislosti od va\u0161ich cie\u013eov. <\/strong>Nezab\u00fadajte ani <strong>na regener\u00e1ciu a upus\u0165te od prehnan\u00fdch predst\u00e1v<\/strong> o tom, \u017ee o t\u00fd\u017ede\u0148 z v\u00e1s bude Superman \u010di bikini fitnesska. Tak\u00e9 r\u00fdchle to s\u00edce nebude, ale v pr\u00edpade re\u0161pektovania z\u00e1kladn\u00fdch princ\u00edpov cvi\u010denia si v\u00e1s sk\u00f4r \u010di nesk\u00f4r v\u00fdsledky ur\u010dite n\u00e1jdu. A garantujem v\u00e1m, <strong>\u017ee poh\u013ead na ne bude naozaj st\u00e1\u0165 za to!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Mlad\u00edcka nerozv\u00e1\u017enos\u0165 funguje v s\u00favislosti s cvi\u010den\u00edm niekedy ako lepidlo na r\u00f4zne chyby. V aktu\u00e1lnom \u010dl\u00e1nku sme sa pozreli na tie naj\u010dastej\u0161ie tr\u00e9ningov\u00e9 omyly a navrhli rie\u0161enia, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 ka\u017ed\u00e9mu, kto s cvi\u010den\u00edm pr\u00e1ve za\u010d\u00edna.<\/p>\n","protected":false},"author":120,"featured_media":529765,"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":[3],"tags":[6123,6062,6069,6082],"filter_section":[],"filter_attribute":[13025,13023],"class_list":{"0":"post-529577","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-trening","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-treningove-chyby-a-tipy","13":"filter_attribute-treningove-plany","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Naj\u010dastej\u0161ie chyby pri cvi\u010den\u00ed, ktor\u00fdm sa v mladosti ned\u00e1 odola\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ktor\u00fdm chyb\u00e1m sa vyhn\u00fa\u0165 v mladosti, ke\u010f za\u010d\u00ednate cvi\u010di\u0165? 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