{"id":530114,"date":"2024-02-26T13:11:41","date_gmt":"2024-02-26T12:11:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=530114"},"modified":"2024-02-29T13:19:07","modified_gmt":"2024-02-29T12:19:07","slug":"10-chyb-kterym-se-musite-vyhnout-v-mladi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/","title":{"rendered":"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed, kter\u00fdm se v ml\u00e1d\u00ed ned\u00e1 odolat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/#Treninkove_chyby_na_ktere_by_dnes_zkusenejsi_makaci_radeji_zapomneli\" title=\"Tr\u00e9ninkov\u00e9 chyby, na kter\u00e9 by dnes zku\u0161en\u011bj\u0161\u00ed maka\u010di rad\u011bji zapomn\u011bli\">Tr\u00e9ninkov\u00e9 chyby, na kter\u00e9 by dnes zku\u0161en\u011bj\u0161\u00ed maka\u010di rad\u011bji zapomn\u011bli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sv\u011bt sportu a cvi\u010den\u00ed m\u016f\u017ee b\u00fdt pro n\u011bkter\u00e9 mlad\u00e9 lidi jako n\u00e1v\u0161t\u011bva ciz\u00ed planety. Nen\u00ed proto divu, \u017ee je\u0161t\u011b p\u0159ed stiskem kliky na dve\u0159\u00edch fitka se jich \u010dasto zmocn\u00ed nejistota \u010di nep\u0159\u00edjemn\u00e9 pocity. P\u0159edstava nezn\u00e1m\u00e9ho m\u00edsta nav\u00edc spou\u0161t\u00ed s\u00e9rii r\u016fzn\u00fdch ot\u00e1zek:<\/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 hodn\u011b lid\u00ed? Nebudou na m\u011b z\u00edrat? Co kdy\u017e se budou sm\u00e1t z toho, \u017ee si nakl\u00e1d\u00e1m malou v\u00e1hu? Nejsem na fitko p\u0159\u00edli\u0161 tlust\u00e1? Nem\u011bl bych si nalo\u017eit v\u00edc, a\u0165 vid\u00ed, \u017ee na to m\u00e1m? Co kdy\u017e m\u011b zaval\u00ed z\u00e1va\u017e\u00ed? Jak m\u00e1m cvi\u010dit na tomto stroji? Mus\u00edm se zah\u0159\u00e1t? Co m\u00e1m p\u0159ed a po tr\u00e9ninku vlastn\u011b j\u00edst? M\u016f\u017ee mi p\u0159\u00edli\u0161n\u00e1 motivace u\u0161kodit? Vad\u00ed, kdy\u017e si dnes na p\u00e1rty d\u00e1m p\u00e1r drink\u016f? Budou za t\u00fdden vid\u011bt n\u011bjak\u00e9 v\u00fdsledky? Co kdy\u017e si d\u00e1m steroidy? Nebude m\u00e9 cvi\u010den\u00ed trapn\u00e9 nebo jak se m\u00e1m vlastn\u011b vyvarovat 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>P\u0159i \u010dten\u00ed t\u011bchto ot\u00e1zek se dnes z\u0159ejm\u011b mnoz\u00ed star\u0161\u00ed maka\u010di jen pousm\u011bj\u00ed. Jist\u011b si v\u0161ak tak\u00e9 vzpomenou na sv\u00e9 za\u010d\u00e1tky, kdy\u017e se p\u0159ed dlouh\u00fdmi lety sna\u017eili s plak\u00e1tem Arnolda na zdi p\u0159ibl\u00ed\u017eit k vysn\u011bn\u00e9 postav\u011b. Z\u00e1rove\u0148 si ur\u010dit\u011b <strong>\u0165ukaj\u00ed na \u010delo, kdy\u017e pomysl\u00ed na r\u016fzn\u00e9 omyly, kter\u00e9 b\u011bhem tr\u00e9ninku tehdy d\u011blali<\/strong>. \u010casto sami doma, p\u0159ed zrcadlem a ve sv\u00e9m pokoji s rezav\u00fdmi kovov\u00fdmi \u010dinkami, ke kter\u00fdm se dostali p\u0159es kamar\u00e1da. Dnes jsou jejich postavy sice ka\u017ed\u00e9mu na obdiv, ale <strong>ani jim z nebe nespadly v\u0161echny znalosti, kter\u00e9 o cvi\u010den\u00ed nabyli v pr\u016fb\u011bhu let<\/strong>. Dokonce ani samotn\u00fd <strong><a href=\"https:\/\/gymbeam.cz\/blog\/dwayne-johnson-the-rock-treninkovy-plan-strava\/\">Dwayne Johnson<\/a><\/strong> se nenarodil namakan\u00fd. I kdy\u017e ch\u00e1pu, \u017ee to zn\u00ed neuv\u011b\u0159iteln\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na druh\u00e9 stran\u011b za\u010d\u00edt cvi\u010dit v mlad\u00e9m v\u011bku m\u016f\u017ee b\u00fdt jedn\u00edm z nejlep\u0161\u00edch rozhodnut\u00ed na cest\u011b k va\u0161emu lep\u0161\u00edmu j\u00e1. To v\u00e1m m\u016f\u017ee v budoucnu pod\u011bkovat za to, \u017ee jste jej nenechali jen <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-nas-ovlivnuje-neustale-scrollovani-socialnich-siti\/\">scrollovat soci\u00e1ln\u00ed s\u00edt\u011b<\/a><\/strong> nebo hltat v\u0161echny TikTokov\u00e9 trendy. D\u00edky va\u0161emu \u00fasil\u00ed a tr\u00e9ninku toti\u017e va\u0161e budouc\u00ed j\u00e1 m\u016f\u017ee b\u00fdt fyzicky siln\u011bj\u0161\u00ed, sebev\u011bdom\u011bj\u0161\u00ed a zdrav\u011bj\u0161\u00ed ne\u017e kdykoli p\u0159edt\u00edm. Pokud se i p\u0159esto boj\u00edte selh\u00e1n\u00ed a chyb, jste zde spr\u00e1vn\u011b. V dne\u0161n\u00edm \u010dl\u00e1nku si toti\u017e rozebereme <strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-chyb-kterym-se-musite-vyhnout\/\">nej\u010dast\u011bj\u0161\u00ed chyby<\/a><\/strong> v ml\u00e1d\u00ed a <strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-rad-pro-zacatecniky\/\">porad\u00edme, jak se jim vyhnout<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku se do\u010dtete o nej\u010dast\u011bj\u0161\u00edch chyb\u00e1ch v ml\u00e1d\u00ed, kter\u00e9 se t\u00fdkaj\u00ed:<\/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=\"#ocekavani\" style=\"border-radius:0px\">O\u010dek\u00e1v\u00e1n\u00ed<\/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=\"#trenink\" style=\"border-radius:0px\">Tr\u00e9ninku<\/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=\"#hubnuti\" style=\"border-radius:0px\">Hubnut\u00ed<\/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=\"#regenerace\" style=\"border-radius:0px\">Regenerace<\/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\">Dopl\u0148k\u016f 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=\"#zacatky\" style=\"border-radius:0px\">Za\u010d\u00e1tk\u016f<\/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-zacatky\" style=\"border-radius:0px\">Opakovan\u00fdch za\u010d\u00e1tk\u016f<\/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=\"#nesoumerna-postava\" style=\"border-radius:0px\">Nesoum\u011brn\u00e9 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-konzumace-doplnku\" style=\"border-radius:0px\">Such\u00e9 konzumace dopl\u0148k\u016f<\/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=\"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed, kter\u00fdm se v ml\u00e1d\u00ed ned\u00e1 odolat\" class=\"wp-image-529578\" title=\"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed, kter\u00fdm se v ml\u00e1d\u00ed ned\u00e1 odolat\" 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=\"Treninkove_chyby_na_ktere_by_dnes_zkusenejsi_makaci_radeji_zapomneli\"><\/span>Tr\u00e9ninkov\u00e9 chyby, na kter\u00e9 by dnes zku\u0161en\u011bj\u0161\u00ed maka\u010di rad\u011bji zapomn\u011bli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne v\u017edy je pravda, \u017ee s v\u011bkem p\u0159ich\u00e1z\u00ed moudrost. V p\u0159\u00edpad\u011b cvi\u010den\u00ed v\u0161ak vedou roky praxe a zku\u0161enost\u00ed v porovn\u00e1n\u00ed s mlad\u00fdmi za\u010d\u00e1te\u010dn\u00edky mnohem v\u011bt\u0161\u00ed z\u00e1va\u017e\u00ed. N\u00ed\u017ee si proto rozebereme <strong><a href=\"https:\/\/gymbeam.cz\/blog\/6-chyb-pri-silovem-treninku\/\">nej\u010dast\u011bj\u0161\u00ed tr\u00e9ninkov\u00e9 chyby za\u010d\u00e1te\u010dn\u00edk\u016f<\/a><\/strong>, kter\u00e9 v ml\u00e1d\u00ed d\u011blal t\u00e9m\u011b\u0159 ka\u017ed\u00fd, ale dnes by si p\u0159i vzpom\u00edn\u00e1n\u00ed na n\u011b nejrad\u011bji p\u016fj\u010dil neuralyzer od Mu\u017e\u016f v \u010dern\u00e9m.<\/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=\"ocekavani\">1. Do t\u00fddne \u010dek\u00e1m brut\u00e1ln\u00ed v\u00fdsledky<\/h3>\n\n\n\n<p>V\u011bd\u011bli jste, \u017ee <strong><a href=\"https:\/\/gymbeam.cz\/blog\/arnold-schwarzenegger-31-rad-na-kazdou-svalovou-partii\/\">Arnold Schwarzenegger<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/franco-columbu-nejlepsi-pritel-schwarzeneggera-a-dvojnasobny-mr-olympia\/\">Franco Columbu<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kayla-itsines-autorka-programu-bikini-body-guide-aplikace-sweat-a-jedna-z-nejuspesnejsich-fitness-trenerek\/\">Kayla Itsines<\/a><\/strong> nebo <strong><a href=\"https:\/\/gymbeam.cz\/blog\/michelle-lewin-treninkovy-plan-strava-interview\/\">Michelle Lewin<\/a><\/strong> z\u00edskali sv\u00e9 postavy do t\u00fddne? \u017de ne? No, asi proto, \u017ee je to absolutn\u00ed le\u017e. I kdy\u017e na internetu jist\u011b m\u016f\u017eete narazit na revolu\u010dn\u00ed \u010dl\u00e1nky, diety \u010di rady, kter\u00e9 v\u00e1m tuto absurditu bez probl\u00e9m\u016f sl\u00edb\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-vznikaji-tela-thora-supermana-a-dalsich-hollywoodskych-hvezd\/\">Za t\u011bly zm\u00edn\u011bn\u00fdch hv\u011bzd<\/a><\/strong> <strong>se toti\u017e skr\u00fdvaj\u00ed roky d\u0159iny, od\u0159\u00edk\u00e1n\u00ed a siln\u00e9ho odhodl\u00e1n\u00ed b\u00fdt lep\u0161\u00edm ne\u017e v\u010dera<\/strong>. P\u0159esto v\u0161ak mnoz\u00ed mlad\u00ed lid\u00e9 pot\u00e9, co p\u00e1rkr\u00e1t zm\u00e1\u010dknou kliku na dve\u0159\u00edch do fitka, o\u010dek\u00e1vaj\u00ed brut\u00e1ln\u00ed v\u00fdsledky. Tato p\u0159edstava je sice kr\u00e1sn\u00e1, ale nem\u00e1 nic spole\u010dn\u00e9ho s t\u00edm, jak se v\u011bci maj\u00ed opravdu. Pokud se j\u00ed budete dr\u017eet, velmi rychle v\u00e1s demotivuje. Setk\u00e1n\u00ed s realitou pro ty, kdo \u010dekaj\u00ed do t\u00fddne velk\u00e9 zm\u011bny, toti\u017e m\u016f\u017ee b\u00fdt dost 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 p\u0159in\u00e1\u0161\u00ed a\u017e dlouhodob\u00fd proces<\/h4>\n\n\n\n<p>Kdy\u017e se pod\u00edv\u00e1me na fakta, <strong>v\u0161echny v\u00fdsledky doprov\u00e1z\u00ed dlouhodob\u00fd proces<\/strong>. Ten vy\u017eaduje dostate\u010dn\u00fd <strong>\u010das, trp\u011blivost a konzistentnost<\/strong> nejen v tr\u00e9ninku, ale tak\u00e9 ve <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\">strav\u011b<\/a><\/strong> \u010di regeneraci. V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem nab\u00edr\u00e1n\u00ed sval\u016f, jist\u011b bude nutn\u00e9, abyste se zam\u011b\u0159ili na <strong>optim\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\">p\u0159\u00edjem v\u0161ech z\u00e1kladn\u00edch makro\u017eivin<\/a><\/strong>, tedy <strong><a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\">b\u00edlkovin<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\">sacharid\u016f<\/a><\/strong> a <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\">tuk\u016f<\/a><\/strong>. V p\u0159\u00edpad\u011b snahy budovat svaly je z\u00e1rove\u0148 nutn\u00e9, abyste jedli zhruba o 10 a\u017e 20 % energie v\u00edc ne\u017e v p\u0159\u00edpad\u011b va\u0161eho udr\u017eovac\u00edho p\u0159\u00edjmu. Strava by m\u011bla b\u00fdt optim\u00e1ln\u011b rozlo\u017eena a j\u00edt ruku v ruce s <strong>pravideln\u00fdm, vhodn\u011b sestaven\u00fdm tr\u00e9ninkem a dostate\u010dnou regenerac\u00ed<\/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 p\u0159\u00edpad\u011b, \u017ee v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edc a chcete sv\u00e9 prvn\u00ed kroky p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f vz\u00edt ze spr\u00e1vn\u00e9ho konce, ur\u010dit\u011b nevynechejte na\u0161e \u010dl\u00e1nky:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\">Jak sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\">Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\">10 v\u00fd\u017eivov\u00fdch a tr\u00e9ninkov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f<\/a><\/strong><\/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=\"32659,50959,51088,102031,111799\" ><\/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\">Jak dos\u00e1hnout viditeln\u00fdch v\u00fdsledk\u016f?<\/h4>\n\n\n\n<p>I po jejich p\u0159e\u010dten\u00ed se v\u0161ak p\u0159ipravte na to, \u017ee p\u016fjde o <strong>del\u0161\u00ed proces, kter\u00fd vy\u017eaduje \u00fasil\u00ed a konzistentn\u00ed pr\u00e1ci<\/strong>. Kdy\u017e se v\u00e1m poda\u0159\u00ed vybudovat n\u00e1vyk a <strong><a href=\"https:\/\/gymbeam.cz\/blog\/sebedisciplina-klic-k-uspechu-ve-sportu-i-v-zivote\/\">sebediscipl\u00ednu<\/a><\/strong>, na\u0161t\u011bst\u00ed od v\u00e1s nebudou prvn\u00ed v\u00fdsledky vzd\u00e1leny na sv\u011bteln\u00e1 l\u00e9ta. Hubnut\u00edm s vhodn\u011b nastaven\u00fdm <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\">kalorick\u00fdm deficitem<\/a><\/strong>, tr\u00e9ninkem a regenerac\u00ed by se v\u00e1m mohlo da\u0159it <strong>shazovat p\u016fl a\u017e jeden kilogram t\u00fddn\u011b<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b nab\u00edr\u00e1n\u00ed sval\u016f a vhodn\u011b nastaven\u00fdch podm\u00ednek zmi\u0148ovan\u00fdch v\u00fd\u0161e byste <strong>prvn\u00ed v\u00fdsledky v podob\u011b p\u0159\u00edr\u016fstk\u016f s\u00edly mohli vid\u011bt b\u011bhem \u010dty\u0159 a\u017e \u0161esti t\u00fddn\u016f<\/strong>, ne\u017e se va\u0161e t\u011blo neuromuskul\u00e1rn\u011b adaptuje na novou z\u00e1t\u011b\u017e. <strong>Svalov\u00e9 p\u0159\u00edr\u016fstky lze o\u010dek\u00e1vat po zhruba \u0161esti a\u017e osmi t\u00fddnech<\/strong> silov\u00e9ho tr\u00e9ninku. Pokud do toho p\u016fjdete s t\u011bmito informacemi, vyhnete se p\u0159est\u0159elen\u00fdm o\u010dek\u00e1v\u00e1n\u00edm. To v\u00e1m v kone\u010dn\u00e9m d\u016fsledku m\u016f\u017ee pomoci setrvat d\u00e9le, ale tak\u00e9 dopracovat se k vysn\u011bn\u00fdm v\u00fdsledk\u016fm. A za p\u00e1r let se nad podobn\u00fdm \u010dl\u00e1nkem s chybami v ml\u00e1d\u00ed mo\u017en\u00e1 tak\u00e9 sami v nejlep\u0161\u00ed form\u011b pousm\u011bjete. <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=\"trenink\">2. Tr\u00e9nink sestaven\u00fd TikTokem, dopln\u011bn\u00fd o selfies na Instagram<\/h3>\n\n\n\n<p>I kdy\u017e se to mnoh\u00fdm mlad\u00fdm za\u010d\u00e1te\u010dn\u00edk\u016fm nezd\u00e1, posilovna \u010di fitko skute\u010dn\u011b slou\u017e\u00ed prioritn\u011b k tomu, aby se v nich cvi\u010dilo. Jist\u011b, v\u0161em n\u00e1m kdysi bylo 16, 17 \u010di 18 let a ruku na srdce, kdo z v\u00e1s se v gymu ani jednou nevyfotil? P\u0159izn\u00e1m se, \u017ee ani j\u00e1 nejsem v\u00fdjimkou. Na samotn\u00e9m focen\u00ed nen\u00ed nic \u0161patn\u00e9ho, zvl\u00e1\u0161t\u011b <strong>v p\u0159\u00edpad\u011b, \u017ee se vyfot\u00edte jednou za \u010das<\/strong>. Ur\u010dit\u011b jste toti\u017e vid\u011bli v\u00edce kamar\u00e1d\u016f, kte\u0159\u00ed si prvn\u00ed n\u00e1v\u0161t\u011bvu fitka p\u0159ed m\u011bs\u00edcem zmonitorovali l\u00e9pe ne\u017e profesion\u00e1ln\u00ed vloge\u0159i. A dnes u\u017e ka\u017ed\u00fd v\u010detn\u011b nich zapomn\u011bl v\u016fbec na to, \u017ee n\u011bkdy ve fitku byl. Nemluv\u011b o tom, co tam b\u011bhem focen\u00ed d\u011blali a zda jejich kr\u00e1tk\u00e1 fitness cesta v\u016fbec obsahovala alespo\u0148 jeden opravdov\u00fd tr\u00e9nink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdjimkou chyb v ml\u00e1d\u00ed toti\u017e nen\u00ed ani tr\u00e9ninkov\u00fd pl\u00e1n sestaven\u00fd samostn\u00fdm TikTokem. Tato soci\u00e1ln\u00ed s\u00ed\u0165 je sice pro mnoh\u00e9 zdrojem z\u00e1bavy, ale tam by to z\u0159ejm\u011b m\u011blo skon\u010dit. <strong>R\u016fzn\u00e9 popul\u00e1rn\u00ed trendy \u010di snad tr\u00e9ninky toti\u017e \u010dasto v\u016fbec neodr\u00e1\u017eej\u00ed realitu. Jsou zalo\u017eeny sp\u00ed\u0161e na tom, aby vzbudily senzaci a z\u00edskaly co nejv\u00edce vid\u011bn\u00ed<\/strong>. V principu plat\u00ed, \u017ee v\u00e1m nep\u0159inesou postavu sn\u016f a ka\u017ed\u00fd zku\u0161en\u00fd maka\u010d by nad nimi nejednou pozvedl obo\u010d\u00ed. Nam\u00edsto podobn\u00fdch \u0161\u00edlenost\u00ed se proto zkuste soust\u0159edit na to, co skute\u010dn\u011b chcete. Tedy na spr\u00e1vn\u011b poskl\u00e1dan\u00fd <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\">tr\u00e9ninkov\u00fd pl\u00e1n<\/a><\/strong> vzhledem k va\u0161im c\u00edl\u016fm, a\u0165 u\u017e chcete zhubnout, nab\u00edrat svaly nebo udr\u017eovat dobrou kondici.<\/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\u00e9nink sestaven\u00fd TikTokem, dopln\u011bn\u00fd o selfies na Instagram\" class=\"wp-image-529595\" title=\"Tr\u00e9nink sestaven\u00fd TikTokem, dopln\u011bn\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 hledat relevantn\u00ed informace o tr\u00e9ninc\u00edch<\/h4>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee si na za\u010d\u00e1tku nev\u00edte rady, zakl\u00ednadlo lumos pro osv\u011btlen\u00ed cesty nehledejte na soci\u00e1ln\u00edch s\u00edt\u00edch a \u00fa\u010dtech ur\u010den\u00fdch pro z\u00e1bavu. Jist\u011b, na TikToku \u010di Instagramu naleznete i zku\u0161en\u00e9 borce, kte\u0159\u00ed by v\u00e1m dok\u00e1zali poradit. Nepokou\u0161ejte se v\u0161ak inspirovat jejich tr\u00e9ninkem, kter\u00fd je v\u00fdsledkem odmakan\u00fdch let. <strong>Jejich aktu\u00e1ln\u00ed forma se toti\u017e ned\u00e1 srovn\u00e1vat s t\u00edm, co se o\u010dek\u00e1v\u00e1 od za\u010d\u00e1te\u010dn\u00edk\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nam\u00edsto toho zkuste znalosti lovit v <strong><a href=\"https:\/\/gymbeam.cz\/blog\/\">odborn\u00fdch bloz\u00edch a \u010dl\u00e1nc\u00edch<\/a><\/strong>, kter\u00e9 sice nep\u00ed\u0161e v\u00e1\u0161 obl\u00edben\u00fd influencer, ale jsou zalo\u017eeny na faktech. Se samotn\u00fdm cvi\u010den\u00edm v\u00e1m <strong>dok\u00e1\u017ee pomoci tren\u00e9r<\/strong>, kter\u00fd v\u00e1m vysv\u011btl\u00ed <strong>z\u00e1kladn\u00ed principy a nau\u010d\u00ed v\u00e1s spr\u00e1vn\u00e9 proveden\u00ed jednotliv\u00fdch cvik\u016f<\/strong>, ani\u017e byste riskovali zran\u011bn\u00ed. Adekv\u00e1tn\u00ed j\u00eddeln\u00ed\u010dek vzhledem k va\u0161im pot\u0159eb\u00e1m v\u00e1m zase pom\u016f\u017ee postavit nutri\u010dn\u00ed terapeut nebo <strong>v\u00fd\u017eivov\u00fd poradce<\/strong>. Ten dohl\u00e9dne na to, abyste p\u0159ij\u00edmali <strong>optim\u00e1ln\u00ed mno\u017estv\u00ed kalori\u00ed a m\u011bli na tal\u00ed\u0159i zastoupeno adekv\u00e1tn\u00ed mno\u017estv\u00ed mikro a makro\u017eivin<\/strong> vzhledem k tomu, zda chcete zhubnout nebo nabrat svaly. Jist\u011b, mo\u017en\u00e1 to cel\u00e9 nezn\u00ed tak sexy jako nov\u00e9 trendy na TikToku, ale v\u00fdsledky alespo\u0148 budou st\u00e1t 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=\"hubnuti\">3. Hubnut\u00ed s McJ\u00eddeln\u00ed\u010dkem<\/h3>\n\n\n\n<p>P\u0159edstava hubnut\u00ed m\u016f\u017ee b\u00fdt v mlad\u00e9m za\u010d\u00e1te\u010dnick\u00e9m v\u011bku docela slu\u0161n\u00e9 fantasy. Hodn\u011b lid\u00ed si toti\u017e myslelo, \u017ee si sta\u010d\u00ed shazov\u00e1n\u00ed kil p\u0159edstavit a ono to p\u0159ijde tak n\u011bjak samo. N\u011bkte\u0159\u00ed moji vrstevn\u00edci p\u0159ed lety v\u0161ak za\u0161li o n\u011bco d\u00e1l a <strong>ve snaze zhubnout si dvakr\u00e1t do t\u00fddne v j\u00eddeln\u011b objednali sal\u00e1t<\/strong>. A v\u016fbec jim nevadilo, \u017ee jsme v p\u00e1tek plenili McDrive a v sobotu p\u0159i\u0161la na \u0159adu kombo pizza s pivem. Jen proto, aby se do hry o vyr\u00fdsovan\u00e9 b\u0159i\u0161n\u00ed svaly za dva dny op\u011bt vr\u00e1til sp\u00e1sonosn\u00fd sal\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tato p\u0159edstava u star\u0161\u00edch a zku\u0161en\u011bj\u0161\u00edch borc\u016f m\u016f\u017ee p\u016fsobit p\u0159ita\u017een\u00e1 za vlasy, ale <strong>z cesty hubnut\u00ed a \u0159e\u0161en\u00ed jak\u00e9koli stravy v\u00edce \u010di m\u00e9n\u011b prchali mnoz\u00ed mlad\u00ed za\u010d\u00e1te\u010dn\u00edci<\/strong>. Pohled na sal\u00e1t \u010di dokonce jeho konzumace dvakr\u00e1t t\u00fddn\u011b v\u0161ak nic ne\u0159e\u0161\u00ed. Stejn\u011b jako opa\u010dn\u00e1 strana mince, kterou b\u00fdvaj\u00ed drastick\u00e9 diety. Ty toti\u017e <strong>nemaj\u00ed nic spole\u010dn\u00e9ho se zdrav\u00fdm \u017eivotn\u00edm stylem a mohou naopak zdrav\u00ed sp\u00ed\u0161e po\u0161kodit<\/strong>. P\u0159\u00edpadn\u011b jen vyvolaj\u00ed jojo efekt a va\u0161e t\u011b\u017ece shazovan\u00e1 kila v\u00e1m snahu zbavit se jich \u010dasem p\u0159ijdou spo\u010d\u00edtat i s \u00faroky. Proto je t\u0159eba se v tomto p\u0159\u00edpad\u011b <strong>dr\u017eet ov\u011b\u0159en\u00fdch z\u00e1klad\u016f<\/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\">Jak spr\u00e1vn\u011b za\u010d\u00edt hubnout<\/h4>\n\n\n\n<p>V p\u0159\u00edpad\u011b hubnut\u00ed v\u00e1\u0161 <strong>energetick\u00fd p\u0159\u00edjem mus\u00ed b\u00fdt ni\u017e\u0161\u00ed ne\u017e energetick\u00fd v\u00fddej<\/strong>. A ne, nepom\u016f\u017ee v\u00e1m \u017e\u00e1dn\u00fd z\u00e1zra\u010dn\u00fd \u010daj, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/detoxikace-a-ocista-tela-co-to-vlastne-je-a-jak-ji-prirozene-podporit\/\">detoxika\u010dn\u00ed<\/a><\/strong> \u0161\u0165\u00e1vy ani legend\u00e1rn\u00ed h\u016flka Albuse Brumb\u00e1la. V\u00fdsledk\u016f dos\u00e1hnete jen t\u00edm, \u017ee <strong>sn\u00ed\u017e\u00edte objem p\u0159ijat\u00e9 energie z ka\u017edodenn\u00edho j\u00eddla a zv\u00fd\u0161\u00edte v\u00fddej energie<\/strong> za pomoci pohybu, resp. cvi\u010den\u00ed. V tom spo\u010d\u00edv\u00e1 cel\u00e9 kouzlo. A v\u016fbec to neznamen\u00e1, \u017ee se mus\u00edte z\u0159\u00edci v\u0161eho, co m\u00e1te r\u00e1di. Klidn\u011b si jednou za \u010das m\u016f\u017eete dop\u0159\u00e1t fast food, obrovsk\u00fd burger, pizzu \u010di hranolky tak, aby v\u00e1m zapadly do celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. S t\u00edm, kolik energie byste m\u011bli p\u0159ijmout ve snaze zhubnout, v\u00e1m m\u016f\u017ee pomoci <strong><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\">online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin<\/a><\/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>No a v p\u0159\u00edpad\u011b, \u017ee v\u00e1s t\u00e9ma hubnut\u00ed zaj\u00edm\u00e1 v\u00edc a chcete zhubnout spr\u00e1vn\u011b, ale hlavn\u011b zdrav\u011b, p\u0159e\u010dt\u011bte si na\u0161e \u010dl\u00e1nky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\">Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\">Jak rychle zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\">Kolik procent t\u011blesn\u00e9ho tuku mus\u00edme m\u00edt, abychom vid\u011bli b\u0159i\u0161n\u00ed svaly?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\">J\u00eddeln\u00ed\u010dek na m\u00edru: kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker<\/a><\/strong><\/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=\"J\u00eddeln\u00ed\u010dek v diet\u011b\" class=\"wp-image-353008\" style=\"aspect-ratio:1.500667556742323;width:840px;height:auto\" title=\"J\u00eddeln\u00ed\u010dek v diet\u011b\" 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=\"regenerace\">4. Regenerace s Netflixem do pozdn\u00edch hodin<\/h3>\n\n\n\n<p>Jedna z nej\u010dast\u011bj\u0161\u00edch mladick\u00fdch chyb v souvislosti se cvi\u010den\u00edm je rozhodn\u011b i zanedb\u00e1v\u00e1n\u00ed regenerace. V\u017edy\u0165 kdo by tak\u00e9 odpo\u010d\u00edval, kdy\u017e <strong>t\u011blo je v\u011bt\u0161inou pln\u00e9 energie a chceme st\u00edhat v\u0161e, co se kolem n\u00e1s d\u011bje<\/strong>. A\u0165 u\u017e je to \u010das s k\u00e1mo\u0161i, hon\u011bn\u00ed l\u00e1sek, p\u00e1rty, trejdov\u00e1n\u00ed Pok\u00e9mon karti\u010dek, u\u010den\u00ed do pozdn\u00edch hodin, hran\u00ed her nebo trend posledn\u00edch let, kter\u00fdm je <strong>z\u00e1vislost 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 kdy\u017e to nedok\u00e1\u017eeme, <strong>vy\u0159e\u0161\u00ed to energe\u0165\u00e1k<\/strong>, ide\u00e1ln\u011b takov\u00fd, kter\u00fd m\u00e1 nejv\u00edce cukru a pokud ne jeden, tak ur\u010dit\u011b dva. Zat\u00edmco o v\u00edkendu se to je\u0161t\u011b jak\u017etak\u017e d\u00e1, b\u011bhem pracovn\u00edho t\u00fddne a povinnost\u00ed je ponocov\u00e1n\u00ed s Netflixem o n\u011bco obt\u00ed\u017en\u011bj\u0161\u00ed. Hltat d\u00edly obl\u00edben\u00e9ho seri\u00e1lu do pozdn\u00edch hodin je sice mo\u017en\u00e1 fajn, ale rann\u00ed vst\u00e1v\u00e1n\u00ed do \u0161koly \u010di pr\u00e1ce v\u00e1m vystav\u00ed \u00fa\u010det i s \u00faroky. No, a kdy\u017e se k tomu odpoledne je\u0161t\u011b chyst\u00e1me cvi\u010dit, na\u0161e t\u011blo nen\u00ed v ide\u00e1ln\u00edm rozpolo\u017een\u00ed. V mlad\u00e9m v\u011bku se to sice d\u00e1 je\u0161t\u011b jak\u017etak\u017e zvl\u00e1dat, ale pozd\u011bji se to na v\u00e1s ur\u010dit\u011b podep\u00ed\u0161e. Tak pro\u010d si zdrav\u011bj\u0161\u00ed n\u00e1vyky neosvojit co nejd\u0159\u00edve?<\/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=\"Regenerace s Netflixem\" class=\"wp-image-529628\" title=\"Regenerace s Netflixem\" 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\">Pro\u010d je regenerace d\u016fle\u017eit\u00e1<\/h4>\n\n\n\n<p>V prvn\u00ed \u0159ad\u011b je t\u0159eba \u0159\u00edci, pro\u010d byste vlastn\u011b m\u011bli regenerovat. Jedn\u00e1 se o <strong>proces vedouc\u00ed k obnov\u011b fyzick\u00fdch a psychick\u00fdch sil, kter\u00e9 d\u0159\u00edve naru\u0161ila n\u011bjak\u00e1 z\u00e1t\u011b\u017e<\/strong>. A\u0165 u\u017e \u0161lo o cvi\u010den\u00ed, n\u00e1ro\u010dn\u00e9 zkou\u0161kov\u00e9 obdob\u00ed nebo cokoli, co n\u00e1s vy\u010derpalo. V souvislosti s tr\u00e9ninkem by m\u011bla b\u00fdt regenerace vn\u00edm\u00e1na jako jeden z kl\u00ed\u010dov\u00fdch pil\u00ed\u0159\u016f progresu. Je to proto, \u017ee intenzivn\u00ed a opakovan\u00e9 <strong>cvi\u010den\u00ed po\u0161kozuje svalov\u00e1 vl\u00e1kna<\/strong>, na kter\u00fdch se vytv\u00e1\u0159ej\u00ed 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 pak <strong>pot\u0159ebuj\u00ed jist\u00fd \u010das na to, aby se svalov\u00e9 bu\u0148ky v t\u011bchto vl\u00e1knech obnovily, zes\u00edlily a rostly, d\u00edky \u010demu\u017e tak mohly d\u00e1le fungovat na pln\u00fd v\u00fdkon<\/strong>. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b m\u016f\u017ee doj\u00edt k poran\u011bn\u00ed m\u011bkk\u00fdch tk\u00e1n\u00ed, poklesu v\u00fdkonu, svalov\u00e9mu nap\u011bt\u00ed \u010di p\u0159et\u00ed\u017een\u00ed, co\u017e n\u00e1s ve v\u00fdsledku odrazuje od tr\u00e9ninku. Nep\u0159\u00edjemn\u00fdm projevem tohoto stavu m\u016f\u017ee b\u00fdt i <strong>vy\u0161\u0161\u00ed svalov\u00e1 bolest, nedostatek energie nebo \u00fanava<\/strong>, kterou nevy\u0159e\u0161\u00ed t\u0159et\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\">Jak spr\u00e1vn\u011b regenerovat<\/h4>\n\n\n\n<p>Proto byste do sv\u00e9 tr\u00e9ninkov\u00e9 rutiny m\u011bli za\u0159adit i dostate\u010dn\u00fd \u010das na odpo\u010dinek. Ten m\u016f\u017ee b\u00fdt pasivn\u00ed a prob\u00edh\u00e1 automaticky p\u0159i odpo\u010dinku po tr\u00e9ninku. T\u011blo tento \u010das vyu\u017e\u00edv\u00e1 k tomu, \u017ee <strong>dopl\u0148uje z\u00e1soby energie z optim\u00e1ln\u011b zvolen\u00e9 v\u00fd\u017eivy<\/strong>. V organizmu z\u00e1rove\u0148 prob\u00edhaj\u00ed r\u016fzn\u00e9 procesy, jako nap\u0159\u00edklad <strong>synt\u00e9za svalov\u00fdch b\u00edlkovin<\/strong>, kter\u00e1 je d\u016fle\u017eit\u00e1 v souvislosti s r\u016fstem sval\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fle\u017eit\u00fd je v tomto sm\u011bru i dostate\u010dn\u00fd <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\">sp\u00e1nkov\u00fd re\u017eim<\/a><\/strong>, kter\u00fd by se pravideln\u011b <strong>nem\u011bl pohybovat pod hodnotou 6 hodin<\/strong>. Mezi obecn\u00e1 doporu\u010den\u00ed dostate\u010dn\u00e9ho sp\u00e1nku pro teenagery pat\u0159\u00ed <strong>9,5 hodiny sp\u00e1nku, zat\u00edmco u v\u011bt\u0161iny dosp\u011bl\u00fdch je to 7 \u2013 9 hodin<\/strong>. I zde je v\u0161ak t\u0159eba poslouchat sv\u00e9 t\u011blo, a pokud c\u00edt\u00edte, \u017ee jste r\u00e1no unaven\u00ed, z\u0159ejm\u011b si budete muset <strong>dop\u0159\u00e1t sp\u00e1nku o n\u011bco v\u00edc<\/strong>. Na podporu regenerace v\u0161ak m\u016f\u017eete vyu\u017e\u00edt i aktivn\u00ed \u010dinnosti, nap\u0159\u00edklad v podob\u011b <strong><a href=\"https:\/\/gymbeam.cz\/rehabilitacni-pomucky\">rehabilita\u010dn\u00edch pom\u016fcek<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/masazni-pistole\">pistol\u00ed<\/a><\/strong> <strong>\u010di <a href=\"https:\/\/gymbeam.cz\/masazni-valce\">v\u00e1lc\u016f<\/a><\/strong>. V kone\u010dn\u00e9m d\u016fsledku tak dos\u00e1hnete mnohem lep\u0161\u00edch v\u00fdsledk\u016f ne\u017e v p\u0159\u00edpad\u011b v\u00fd\u0161e zmi\u0148ovan\u00e9ho \u017eivotn\u00edho stylu. <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>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edc, hloub\u011bji jsem se mu v\u011bnoval v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\">Jak podpo\u0159it regeneraci pomoc\u00ed mas\u00e1\u017en\u00ed pistole a dal\u0161\u00edch pom\u016fcek?<\/a><\/strong><\/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 regenerace\" class=\"wp-image-529644\" title=\"Sp\u00e1nkov\u00e1 regenerace\" 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\u00fdb\u011br dopl\u0148k\u016f podle n\u00e1zvu SUPER HARDCORE ANABOLIC<\/h3>\n\n\n\n<p>Co by to bylo za cvi\u010den\u00ed, kdybychom po prvn\u00edch dvou tr\u00e9ninc\u00edch nezam\u00ed\u0159ili na internet a neobjednali si n\u011bjak\u00e9 suplementy. Nej\u010dast\u011bj\u0161\u00ed volbou b\u00fdv\u00e1 protein \u010di gainer a celkov\u00fd v\u00fdb\u011br ovliv\u0148uj\u00ed hlavn\u011b <strong>slova super, ultra, hardcore, power, anabolic, muscle, gain \u010di podobn\u011b zn\u011bj\u00edc\u00ed anglick\u00e9 fr\u00e1zi\u010dky<\/strong>. No a nejlep\u0161\u00ed je, pokud obal produktu zdob\u00ed po\u0159\u00e1dn\u011b namakan\u00fd borec nebo sexy fitnesska. Tady je n\u00e1m ji\u017e naprosto jasn\u00e9, \u017ee lep\u0161\u00ed produkt nenajdeme a objedn\u00e1vka je na cest\u011b. V\u017edy\u0165 co je n\u00e1m po slo\u017een\u00ed, kter\u00e9 stejn\u011b nikdo ne\u010dte, \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 hran\u011b z\u00e1kona \u010di steroidy<\/h4>\n\n\n\n<p>Nemluv\u011b o tom, \u017ee n\u011bkte\u0159\u00ed cht\u011bj\u00ed zaj\u00edt je\u0161t\u011b d\u00e1l a pokukuj\u00ed po r\u016fzn\u00fdch pofid\u00e9rn\u00edch e-shopech prod\u00e1vaj\u00edc\u00edch produkty balancuj\u00edc\u00ed na hran\u011b z\u00e1kona \u010di dokonce p\u0159\u00edmo steroidy. I ty jsou toti\u017e v ml\u00e1d\u00ed velk\u00fdm l\u00e1kadlem a jejich negativa p\u0159ekr\u00fdv\u00e1 wow efekt z dokonal\u00e9 svalnat\u00e9 postavy. Bohu\u017eel, i toto mus\u00edme za\u0159adit na seznam nej\u010dast\u011bj\u0161\u00edch mladick\u00fdch nerozv\u00e1\u017enost\u00ed. Hlavn\u011b v p\u0159\u00edpad\u011b steroid\u016f je t\u0159eba se zvednut\u00fdm prstem \u0159\u00edci, \u017ee <strong>to nen\u00ed \u017e\u00e1dn\u00e1 legrace<\/strong> a jejich negativn\u00ed \u00fa\u010dinky mohou b\u00fdt i fat\u00e1ln\u00ed, p\u0159\u00edpadn\u011b v\u00e1s dob\u011bhnou ve vy\u0161\u0161\u00edm v\u011bku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e\u00edv\u00e1n\u00ed anabolick\u00fdch steroid\u016f toti\u017e <strong>m\u016f\u017ee zp\u016fsobit v\u00e1\u017en\u00e9, dlouhotrvaj\u00edc\u00ed a v n\u011bkter\u00fdch p\u0159\u00edpadech a\u017e nezvratn\u00e9 po\u0161kozen\u00ed<\/strong>. Zn\u00e1me mnoho p\u0159\u00edpad\u016f, kdy steroidy <strong>zp\u016fsobily srde\u010dn\u00ed infarkt i u velmi mlad\u00fdch borc\u016f a mnoz\u00ed z nich u\u017e nejsou mezi n\u00e1mi. V\u00fdjimkou negativn\u00edho efektu steroid\u016f nejsou ani n\u00e1dory jater \u010di prostaty, mrtvice, selh\u00e1n\u00ed ledvin nebo psychick\u00e9 probl\u00e9my<\/strong>. I proto byste o podobn\u00fdch l\u00e1tk\u00e1ch nem\u011bli ani p\u0159em\u00fd\u0161let. <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 neobstoj\u00ed ani argumenty typu, ale v\u017edy\u0165 steroidy braly takov\u00e9 legendy typu Arnold Schwarzenegger, Phil Heath nebo Jason Cutler. Zde je v\u0161ak t\u0159eba dodat to, \u017ee tato velk\u00e1 jm\u00e9na <strong>maj\u00ed kolem sebe t\u00fdm lid\u00ed, v\u010detn\u011b r\u016fzn\u00fdch odborn\u00edk\u016f a l\u00e9ka\u0159\u016f, kte\u0159\u00ed se staraj\u00ed o jejich zdrav\u00ed<\/strong>. Pravideln\u011b absolvuj\u00ed l\u00e9ka\u0159sk\u00e9 prohl\u00eddky a tak\u00e9 s\u00e1m Arnold ve sv\u00e9m biografick\u00e9m dokumentu z d\u00edlny Netflixu \u0159ekl, \u017ee v profesion\u00e1ln\u00edch \u010dasech bral steroidy, ale <strong>m\u011bl za sebou l\u00e9ka\u0159e, kter\u00fd mu jejich u\u017e\u00edv\u00e1n\u00ed dovolil jen jednou v roce, a to 4 m\u011bs\u00edce p\u0159ed t\u011b\u017ekou sout\u011b\u017e\u00ed<\/strong>. Z\u00e1rove\u0148 dohl\u00ed\u017eel na to, aby je u\u017e nebral b\u011bhem roku, proto\u017ee i mimo sout\u011b\u017e jsou profi kulturist\u00e9 ve snaze b\u00fdt lep\u0161\u00edm na u\u017e\u00edv\u00e1n\u00ed steroid\u016f dost 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\u00edv\u00e1n\u00ed steroid\u016f se tak poj\u00ed hlavn\u011b s profesion\u00e1ln\u00edm sportem t\u00e9 nejvy\u0161\u0161\u00ed \u00farovn\u011b a v b\u011b\u017en\u00fdch podm\u00ednk\u00e1ch nem\u00e1 velk\u00fd smysl. Zahrnuje tak\u00e9 pravideln\u00e9 kontroly a p\u00e9\u010di specialist\u016f. V tomto p\u0159\u00edpad\u011b se to rozhodn\u011b ned\u00e1 srovn\u00e1vat s mladickou nerozv\u00e1\u017enost\u00ed a nen\u00ed to \u017e\u00e1dn\u00e1 kouzeln\u00e1 cesta ke sval\u016fm. I s\u00e1m Arnold toti\u017e ve sv\u00e9m dokumentu dodal, \u017ee <strong>steroid\u016fm p\u0159ipisuje pouh\u00fdch 5 % sv\u00e9ho progresu<\/strong>. Toho z\u00e1rove\u0148 pot\u0159eboval dos\u00e1hnout a\u017e ve vy\u0161\u0161\u00edm v\u011bku kv\u016fli v\u00fdsledk\u016fm na Mr. Olympia a jin\u00fdm sv\u011btov\u00fdm sout\u011b\u017e\u00edm v bodybuildingu. V p\u0159\u00edpad\u011b cvi\u010den\u00ed v amat\u00e9rsk\u00e9 rovin\u011b to za to rozhodn\u011b nestoj\u00ed. Nam\u00edsto pomy\u0161len\u00ed na steroidy v mlad\u00e9m v\u011bku <strong>byste se proto m\u011bli zam\u011b\u0159it rad\u011bji na poctiv\u00e9 cvi\u010den\u00ed, spr\u00e1vnou techniku, regeneraci \u010di adekv\u00e1tn\u00ed stravu, kterou m\u016f\u017eete podpo\u0159it dopl\u0148ky<\/strong>.<strong> <\/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 jsou nebezpe\u010dn\u00e9\" class=\"wp-image-529660\" title=\"Steroidy jsou 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\u00fdb\u011br suplementace<\/h4>\n\n\n\n<p>Z v\u00fd\u0161e uveden\u00fdch fakt\u016f vypl\u00fdv\u00e1, \u017ee suplementace bude v\u017edy MNOHEM MNOHEM lep\u0161\u00ed ne\u017e jak\u00e9koli \u00favahy nad steroidy. D\u016fle\u017eit\u00fd je v\u0161ak i vhodn\u00fd v\u00fdb\u011br dopl\u0148k\u016f ke cvi\u010den\u00ed, jeliko\u017e bombastick\u00fd n\u00e1zev v\u016fbec nemus\u00ed b\u00fdt z\u00e1rukou kvality. M\u016f\u017eete se tak vyhnout nap\u0159\u00edklad <strong>vysok\u00e9mu pod\u00edlu cukru \u010di r\u016fzn\u00fdm balastn\u00edm l\u00e1tk\u00e1m<\/strong>, kter\u00e9 zbyte\u010dn\u011b naru\u0161uj\u00ed celkov\u00e9 slo\u017een\u00ed. Probl\u00e9my v\u0161ak mohou nastat v p\u0159\u00edpad\u011b d\u00e1vkov\u00e1n\u00ed, kter\u00e9 je t\u0159eba rozhodn\u011b respektovat.<\/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 p\u0159\u00edpad\u011b, \u017ee se rozhodnete nap\u0159\u00edklad pro koupi p\u0159edtr\u00e9ninkovky. V jejich slo\u017een\u00ed toti\u017e \u010dasto nechyb\u00ed kofein, jeho\u017e bezpe\u010dn\u00e9 d\u00e1vkov\u00e1n\u00ed pro zdrav\u00e9ho 70kg dosp\u011bl\u00e9ho \u010dlov\u011bka <strong>\u010din\u00ed 400 mg denn\u011b<\/strong>. To m\u016f\u017eete p\u0159est\u0159elit zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee se rozhodnete nerespektovat maxim\u00e1ln\u00ed denn\u00ed d\u00e1vku dopl\u0148ku nebo jeho u\u017e\u00edv\u00e1n\u00ed boostnete k\u00e1vou. Nadm\u011brn\u00fd jednor\u00e1zov\u00fd p\u0159\u00edjem kofeinu pak <strong>m\u016f\u017ee zp\u016fsobit bolesti hlavy, nervozitu, probl\u00e9my se sp\u00e1nkem \u010di zv\u00fd\u0161en\u00fd srde\u010dn\u00ed tep<\/strong>. Jeho \u00fa\u010dinky si v\u0161ak je\u0161t\u011b rozebereme n\u00ed\u017ee, v bod\u011b 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>Kdy\u017e si tedy vezmeme komplexn\u011b problematiku dopl\u0148k\u016f stravy, <strong>v\u017edy je t\u0159eba respektovat d\u00e1vkov\u00e1n\u00ed uveden\u00e9 na obalu<\/strong>. Z\u00e1rove\u0148 bude fajn, a\u017e budete m\u00edt alespo\u0148 z\u00e1kladn\u00ed p\u0159ehled. Ten v\u00e1m pom\u016f\u017ee nal\u00e9zt odpov\u011b\u010f na ot\u00e1zku, <strong>co je protein, na co je gainer nebo jak\u00e9 \u00fa\u010dinky m\u016f\u017eeme o\u010dek\u00e1vat od <a href=\"https:\/\/gymbeam.cz\/kreatin\">kreatinu<\/a><\/strong>. Nezb\u00fdv\u00e1 v\u00e1m tedy nic jin\u00e9ho, ne\u017e se v problematice <strong><a href=\"https:\/\/gymbeam.cz\/blog\/doplnky-vyzivy\/\">dopl\u0148k\u016f v\u00fd\u017eivy<\/a><\/strong> vzd\u011bl\u00e1vat a zjistit, kter\u00e9 l\u00e1tky jsou efektivn\u00ed a kter\u00e9 moc ne. Teprve pot\u00e9 m\u016f\u017eete t\u011b\u017eit z benefit\u016f, mezi n\u011b\u017e pat\u0159\u00ed nap\u0159\u00edklad zv\u00fd\u0161en\u00ed p\u0159\u00edjmu b\u00edlkovin \u010di energie, podpora regenerace nebo pod\u00e1n\u00ed lep\u0161\u00edho v\u00fdkonu na tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>CORE nab\u00eddku dopl\u0148k\u016f stravy v\u00e1m v\u00edce p\u0159edstav\u00ed m\u016fj \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/5-efektivne-doplnky-vyzivy\/\">Z\u00e1kladn\u00ed dopl\u0148ky ke cvi\u010den\u00ed a jak se v nich vyznat<\/a><\/strong>. Rozeb\u00edr\u00e1 nejen charakteristiku, ale tak\u00e9 o\u010dek\u00e1van\u00e9 \u00fa\u010dinky \u010di doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed.<\/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=\"Dopl\u0148ky stravy na cvi\u010den\u00ed\" class=\"wp-image-529676\" title=\"Dopl\u0148ky stravy na cvi\u010den\u00ed\" 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=\"zacatky\">6. P\u0159ep\u00e1len\u00fd za\u010d\u00e1tek<\/h3>\n\n\n\n<p>Za\u010d\u00e1tky jsou obt\u00ed\u017en\u00e9 a n\u011bkdy n\u00e1m je dok\u00e1\u017ee zt\u00ed\u017eit i na\u0161e p\u0159\u00edli\u0161 velk\u00e1 motivace. P\u0159edstavte si, \u017ee se u\u010d\u00edte va\u0159it a s nad\u0161en\u00edm nah\u00e1z\u00edte v\u0161echny suroviny najednou do jednoho hrnce v prvn\u00ed minut\u011b p\u0159\u00edpravy receptu. Nebo \u017ee s kamar\u00e1dy na chat\u011b slav\u00edte Silvestra a velkolep\u00fd p\u016flno\u010dn\u00ed oh\u0148ostroj odp\u00e1l\u00edte ve 23:30. P\u0159\u00edpadn\u011b, \u017ee na prvn\u00edm rande hned po \u00favodn\u00edm \u201eahoj\u201c p\u0159esko\u010d\u00edte pozn\u00e1v\u00e1n\u00ed a rovnou po\u017e\u00e1d\u00e1te toho druh\u00e9ho o ruku. <strong>N\u011bkter\u00e9 v\u011bci cht\u011bj\u00ed \u010das a p\u0159ep\u00e1len\u00fd za\u010d\u00e1tek n\u00e1m je neusnadn\u00ed<\/strong>, ale pr\u00e1v\u011b naopak. V\u00fdjimkou nejsou ani va\u0161e prvn\u00ed kroky ke cvi\u010den\u00ed.<\/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\u016fzn\u00e9 fyzick\u00e9 kondici a form\u011b. Zat\u00edmco n\u011bkdo zvl\u00e1dl na za\u010d\u00e1tek v\u00edc, jin\u00fd zase m\u00e9n\u011b, ale nikdo nezvl\u00e1dl optim\u00e1ln\u011b dokon\u010dit tr\u00e9nink v p\u0159\u00edpad\u011b, \u017ee do prvn\u00edch dvou cvik\u016f dal 120 %. Tr\u00e9nink toti\u017e nem\u00e1 b\u00fdt dal\u0161\u00edm d\u00edlem s\u00e9rie Fast &amp; Furious. Snadno se pak m\u016f\u017ee st\u00e1t, \u017ee <strong>nebudete zvl\u00e1dat, rychle se unav\u00edte a zbyl\u00e9 cviky odfl\u00e1knete, p\u0159\u00edpadn\u011b to zabal\u00edte je\u0161t\u011b p\u0159ed koncem<\/strong>. Nemluv\u011b o tom, \u017ee p\u0159\u00edli\u0161 siln\u00e9 \u0161l\u00e1pnut\u00ed na plyn v za\u010d\u00e1tc\u00edch m\u016f\u017ee v\u00e9st <strong>k p\u0159\u00edli\u0161 velk\u00e9 svalov\u00e9 hmot\u011b, demotivaci \u010di zran\u011bn\u00ed<\/strong>. Proto byste m\u011bli intenzitu tr\u00e9ninku zvy\u0161ovat postupn\u011b. Hlavn\u011b nikoho nenapodobujte a soust\u0159e\u010fte se na vlastn\u00ed 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\">Jak spr\u00e1vn\u011b p\u0159istupovat k prvn\u00edm tr\u00e9nink\u016fm<\/h4>\n\n\n\n<p>Prvn\u00ed tr\u00e9ninky klidn\u011b absolvujte <strong>s minim\u00e1ln\u00ed v\u00e1hou, abyste se sezn\u00e1mili hlavn\u011b s technikou jednotliv\u00fdch cvik\u016f<\/strong>. V\u017edy toti\u017e plat\u00ed, \u017ee spr\u00e1vn\u00e9 proveden\u00ed m\u00e1 v\u011bt\u0161\u00ed efekt ne\u017e hon za co nejv\u011bt\u0161\u00ed v\u00e1hou. Nav\u00edc se nemus\u00edte b\u00e1t, \u017ee byste se postupn\u011b k v\u011bt\u0161\u00edm vah\u00e1m nedopracovali. Nesna\u017ete se v\u0161ak o to hned na za\u010d\u00e1tku, ale vyu\u017e\u00edvejte sp\u00ed\u0161e <strong>principu progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<\/strong>. Poslouchejte sv\u00e9 t\u011blo a postupn\u011b zvy\u0161ujte z\u00e1t\u011b\u017e \u010di jednotliv\u00e1 opakov\u00e1n\u00ed. Samoz\u0159ejm\u011b p\u0159i zachov\u00e1n\u00ed spr\u00e1vn\u00e9 techniky. Pr\u00e1v\u011b tento postup se toti\u017e ukazuje jako <strong>\u00fa\u010dinn\u00fd ve snaze o r\u016fst sval\u016f \u010di zvy\u0161ov\u00e1n\u00ed s\u00edly jak u mu\u017e\u016f, tak u \u017een<\/strong>.<strong> <\/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=\"Jak spr\u00e1vn\u011b p\u0159istupovat k prvn\u00edm tr\u00e9nink\u016fm\" 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. Protein st\u0159\u00eddaj\u00ed r\u016fzn\u00e9 alko drinky<\/h3>\n\n\n\n<p>Vypad\u00e1 to na ide\u00e1ln\u00ed sc\u00e9n\u00e1\u0159. U\u017e dva t\u00fddny poctiv\u011b mak\u00e1te, sna\u017e\u00edte se l\u00e9pe j\u00edst a m\u00e1te tak\u00e9 vhodn\u011b zvolen\u00e9 dopl\u0148ky. Ve \u010dtvrtek v\u00e1m v\u0161ak nap\u00ed\u0161e k\u00e1mo\u0161, kter\u00fd se o v\u00edkendu chyst\u00e1 slavit narozeniny. P\u0159ijmout takov\u00e9 pozv\u00e1n\u00ed je samoz\u0159ejmost. Doma si p\u0159ed odchodem d\u00e1te sv\u016fj tradi\u010dn\u00ed <strong>proteinov\u00fd \u0161ejk a na oslavu kr\u00e1\u010d\u00edte s my\u0161lenkou, \u017ee nebudete p\u00edt<\/strong>, proto\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>O prvn\u00edm p\u0159\u00edpitku v\u00e1s v\u0161ak nab\u00eddky na drink zlom\u00ed jako p\u00e1r\u00e1tko a protein st\u0159\u00edd\u00e1 rum s kolou. N\u00e1sleduj\u00edc\u00ed r\u00e1no p\u0159ijdou na \u0159adu men\u0161\u00ed v\u00fd\u010ditky, i kdy\u017e jste se nakonec dob\u0159e pobavili. Od pond\u011bl\u00ed v\u0161ak p\u0159ich\u00e1z\u00ed n\u00e1vrat do star\u00fdch kolej\u00ed jen proto, abyste si ve st\u0159edu po \u0161kole \u0161li koupit l\u00edstky na opening semestr party. Kon\u00e1 se ve \u010dtvrtek, proto\u017ee v p\u00e1tek je rektorsk\u00e9 volno. V ten den se u\u017e <strong>nechyst\u00e1te ani j\u00edt cvi\u010dit, proto\u017ee v\u00edte, jak jste dopadli o v\u00edkendu. No a podobn\u00fd koloto\u010d pokra\u010duje d\u00e1l<\/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\u010den\u00ed a alkohol<\/h4>\n\n\n\n<p>Jist\u011b, na ob\u010dasn\u00e9 p\u00e1rty s drinkem nen\u00ed nic \u0161patn\u00e9ho. Probl\u00e9m v\u0161ak nast\u00e1v\u00e1 v p\u0159\u00edpad\u011b, \u017ee se podobn\u00e1 rutina u v\u00e1s st\u00e1v\u00e1 pravidelnou a tento \u017eivotn\u00ed styl si moc nerozum\u00ed se cvi\u010den\u00edm. <strong>Pravideln\u00e1 konzumace alkoholu toti\u017e vede ke sn\u00ed\u017een\u00ed sportovn\u00edho v\u00fdkonu p\u0159i dal\u0161\u00edm tr\u00e9ninku. Z\u00e1rove\u0148 potla\u010duje proteosynt\u00e9zu a t\u00edm p\u00e1dem ovliv\u0148uje tak\u00e9 celkov\u00fd r\u016fst sval\u016f<\/strong>. Nemluv\u011b o tom, \u017ee kdy\u017e je va\u0161\u00edm c\u00edlem zhubnout, drink za drinkem jsou jen <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\">pr\u00e1zdn\u00e9 kalorie nav\u00edc<\/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 se p\u0159id\u00e1v\u00e1 zanedban\u00e1 regenerace i <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\">nedostatek sp\u00e1nku<\/a><\/strong> a s ka\u017ed\u00fdm dal\u0161\u00edm drinkem st\u00e1le men\u0161\u00ed z\u00e1brany. Ty n\u00e1s pak vedou k r\u016fzn\u00fdm druh\u016fm poho\u0161t\u011bn\u00ed, v\u010detn\u011b kol\u00e1\u010d\u016f, chips\u016f nebo majon\u00e9zov\u00fdch sal\u00e1t\u016f. J\u00eddlo tedy j\u00edme bez p\u0159em\u00fd\u0161len\u00ed, proto\u017ee v\u00fd\u010ditky doraz\u00ed a\u017e z\u00edtra. Nam\u00edsto toho <strong>omezte alkohol a drink si dop\u0159ejte jen jednou za \u010das<\/strong>. Va\u0161e t\u011blo se v\u00e1m odm\u011bn\u00ed lep\u0161\u00edm zdrav\u00edm \u010di v\u00fdkonem v gymu a tak\u00e9 samotn\u00e9 v\u00fdsledky doraz\u00ed mnohem d\u0159\u00edve ne\u017e v p\u0159\u00edpad\u011b, \u017ee ka\u017ed\u00fd mal\u00fd \u00fasp\u011bch ve fitku zapijete alkoholem. <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\u010dn\u011b naru\u0161uje tr\u00e9ninkovou rutinu\" class=\"wp-image-529693\" title=\"Alkohol zna\u010dn\u011b naru\u0161uje tr\u00e9ninkovou 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-zacatky\">8. Za\u010d\u00edn\u00e1te st\u00e1le znovu<\/h3>\n\n\n\n<p>Z\u0159ejm\u011b ka\u017ed\u00fd zku\u0161en\u00fd borec v\u00e1m dnes d\u00e1 za pravdu v tom, \u017ee b\u011bhem sv\u00fdch mlad\u00fdch za\u010d\u00e1tk\u016f nem\u011bl nouzi o nad\u0161en\u00ed. I j\u00e1 jsem se \u010dasto v teenagersk\u00e9m v\u011bku dok\u00e1zal <strong>nadchnout pro jistou v\u011bc jen proto, aby m\u011b za t\u00fdden zaujalo n\u011bco jin\u00e9ho<\/strong>. V\u00fdjimkou bohu\u017eel nebylo ani cvi\u010den\u00ed, kter\u00e9 mi poprv\u00e9 vydr\u017eelo asi m\u011bs\u00edc a p\u016fl. Potom k\u0159ivka z\u00e1jmu klesla a\u017e tak, \u017ee se n\u00e1v\u0161t\u011bvy fitka z m\u00e9ho \u017eivota zcela vytratily. Pozd\u011bji jsem se k nim dostal a za\u010dal makat naplno, co\u017e trvalo p\u00e1r let.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No dob\u0159e, tak jen cel\u00e9 l\u00e9to. Ale do t\u0159etice jsem si s \u010dasov\u00fdm odstupem \u0159ekl, \u017ee odv\u00e1\u017en\u00fdm \u0161t\u011bst\u00ed p\u0159eje. Tentokr\u00e1t ov\u0161em opravdu. Na\u0161el jsem si dostatek <strong>vnit\u0159n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/11-tipu-jak-se-motivovat-ke-cviceni-doma\/\">motivace<\/a> a poctiv\u011b makal n\u011bkolik dlouh\u00fdch let<\/strong>. P\u0159esto v\u0161ak jist\u011b ve sv\u00e9m okol\u00ed zn\u00e1te n\u011bkoho, kdo za\u010d\u00e1tky v gymu absolvuje pravideln\u011b. Dokonce tak dlouho, \u017ee byste mu k nim mohli up\u00e9ct dort s minim\u00e1ln\u011b p\u011bti sv\u00ed\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\">Jak p\u0159i cvi\u010den\u00ed vydr\u017eet<\/h4>\n\n\n\n<p>Nechcete-li n\u00e1sledovat tento p\u0159\u00edklad a p\u0159\u00e1t si v\u0161e nejlep\u0161\u00ed k 5 let\u016fm za\u010d\u00e1tk\u016f, budete muset <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-doma-a-neprestat-jednoduche-tipy-diky-kterym-to-zvladnete\/\">p\u0159i cvi\u010den\u00ed vydr\u017eet<\/a><\/strong>. Hned na za\u010d\u00e1tku tedy <strong>pot\u0159ebujete dostate\u010dn\u011b siln\u00e9 PRO\u010c<\/strong>. Odpov\u011b\u010f na tuto ot\u00e1zku by m\u011bla poh\u00e1n\u011bt sebediscipl\u00edna, tedy schopnost, d\u00edky kter\u00e9 <strong>dok\u00e1\u017eeme ovl\u00e1dat na\u0161e chov\u00e1n\u00ed, ani\u017e bychom podlehli poku\u0161en\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017ee se pozitivn\u011b projevit ve v\u00edce oblastech va\u0161eho \u017eivota. Kdy\u017e v\u0161ak z\u016fstanete u cvi\u010den\u00ed, d\u00edky sebediscipl\u00edn\u011b budete schopni nefl\u00e1kat fitko a sn\u00e1ze odol\u00e1te r\u016fzn\u00fdm poku\u0161en\u00edm v podob\u011b fast food\u016f \u010di alkoholu. Na\u0161t\u011bst\u00ed pro v\u00e1s, se schopnost\u00ed sebediscipl\u00edny se \u010dlov\u011bk nenarod\u00ed. Dok\u00e1\u017eeme si ji vybudovat d\u00edky postupn\u00fdm krok\u016fm. Za\u010d\u00edt m\u016f\u017eete nap\u0159\u00edklad <strong>mali\u010dkostmi typu, \u017ee si ka\u017ed\u00fd den ustelete postel nebo ke sn\u00eddani nalijete sklenici vody<\/strong>. Nezaberou v\u00e1m v\u00edce ne\u017e p\u00e1r vte\u0159in a po del\u0161\u00ed dob\u011b sami zjist\u00edte, \u017ee se spolehliv\u011b za\u010dlenily do va\u0161eho \u017eivota. Pozd\u011bji k nim m\u016f\u017eete p\u0159idat r\u016fzn\u00e9 c\u00edle, jako nap\u0159\u00edklad za\u010d\u00edt b\u011bhat, zhubnout 5 kilo nebo pravideln\u011b cvi\u010dit. Ka\u017ed\u00fd den na t\u011bchto c\u00edlech pracujte a sna\u017ete se neuhnout 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>V\u00edce o tom, jak na to, prozrad\u00ed \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/sebedisciplina-klic-k-uspechu-ve-sportu-i-v-zivote\/\">Sebediscipl\u00edna: kl\u00ed\u010d k \u00fasp\u011bchu ve sportu i \u017eivot\u011b<\/a><\/strong>, kde jsem rozebral jednotliv\u00e9 kroky vedouc\u00ed k osvojen\u00ed t\u00e9to skv\u011bl\u00e9 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\u010den\u00ed vy\u017eaduje sebediscipl\u00ednu\" class=\"wp-image-529709\" title=\"Cvi\u010den\u00ed vy\u017eaduje sebediscipl\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=\"nesoumerna-postava\">9. Sez\u00f3na ku\u0159ec\u00edch no\u017ei\u010dek nesoum\u011brn\u00fdch s vr\u0161kem<\/h3>\n\n\n\n<p>Kdy\u017e jsem kdysi d\u00e1vno za\u010d\u00ednal cvi\u010dit, bylo mi asi 17 let. Tr\u00e9nink mi tehdy vypracoval jeden zku\u0161en\u00fd borec, kde jsem m\u011bl p\u011bkn\u011b rozepsan\u00e9 jednotliv\u00e9 partie na cel\u00fd t\u00fdden. Ve v\u00fdsledku to vypadalo asi takto:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pond\u011bl\u00ed<\/strong>: hrudn\u00edk \/ biceps<\/li>\n\n\n\n<li><strong>\u00fater\u00fd<\/strong>: z\u00e1da \/ triceps<\/li>\n\n\n\n<li><strong>st\u0159eda<\/strong>: volno<\/li>\n\n\n\n<li><strong>\u010dtvrtek<\/strong>: ramena \/ nohy \/ b\u0159icho<\/li>\n\n\n\n<li><strong>p\u00e1tek<\/strong>: volno<\/li>\n\n\n\n<li><strong>sobota<\/strong>: hrudn\u00edk \/ biceps<\/li>\n\n\n\n<li><strong>ned\u011ble<\/strong>: volno<\/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 zaj\u00edmala n\u011bjak\u00e1 z\u00e1da, nohy \u010di ramena? J\u00e1 jsem cht\u011bl hlavn\u011b <strong>velk\u00e9 bicepsy<\/strong>, proto\u017ee tohle se mi tehdy zd\u00e1lo nejv\u00edc cool. Mnohem v\u00edc bych se tedy t\u011b\u0161il do gymu v p\u0159\u00edpad\u011b, \u017ee by m\u016fj t\u00fddenn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n vypadal n\u00e1sledovn\u011b:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pond\u011bl\u00ed<\/strong>: biceps \/ biceps<\/li>\n\n\n\n<li><strong>\u00fater\u00fd<\/strong>: volno<\/li>\n\n\n\n<li><strong>st\u0159eda<\/strong>: biceps \/ biceps \/ biceps<\/li>\n\n\n\n<li><strong>\u010dtvrtek<\/strong>: volno<\/li>\n\n\n\n<li><strong>p\u00e1tek<\/strong>: biceps \/ biceps \/ biceps \/ biceps<\/li>\n\n\n\n<li><strong>sobota:<\/strong>&nbsp;biceps \/ biceps<\/li>\n\n\n\n<li><strong>ned\u011ble<\/strong>: volno<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se na toto uva\u017eov\u00e1n\u00ed pod\u00edv\u00e1m dnes, t\u00e9m\u011b\u0159 po 10 letech, moje obo\u010d\u00ed se nezved\u00e1, ale p\u0159\u00edmo vyst\u0159eluje a\u017e na vrchol \u010dela z toho, co jsem si tehdy vlastn\u011b myslel. V\u00fdjimkou v\u0161ak v tomto sm\u011bru nebylo ani uva\u017eov\u00e1n\u00ed typu cvi\u010d\u00edm v\u0161echno, ale nohy a\u017e tak nepot\u0159ebuji. V\u00fdsledkem takov\u00e9 dlouholet\u00e9 snahy byla postava <strong>ve stylu tzv. ku\u0159ec\u00edch nohou, kdy vr\u0161ek t\u011bla p\u016fsobil muskulaturn\u011b, zat\u00edmco spodek t\u00e1hl za krat\u0161\u00ed konec<\/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 favorizov\u00e1n\u00ed vysn\u011bn\u00e9 partie v\u0161ak neobch\u00e1zelo ani d\u00edvky, kter\u00e9 v\u0161echno sv\u00e9 <strong>nad\u0161en\u00ed a snahu zam\u011b\u0159ovaly hlavn\u011b na <a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\">zadek<\/a><\/strong>. Nezb\u00fdv\u00e1 mi tedy nic jin\u00e9ho, ne\u017e v\u00e1m vysv\u011btlit, pro\u010d je vlastn\u011b dobr\u00e9 cvi\u010dit svaly cel\u00e9ho t\u011bla a biceps ani h\u00fd\u017ed\u011b v\u00e1s nespas\u00ed.<\/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\u00e9nink je d\u016fle\u017eit\u00fd\" class=\"wp-image-529725\" title=\"Full-body tr\u00e9nink je d\u016fle\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\">Pro\u010d by za\u010d\u00e1te\u010dn\u00edci m\u011bli cvi\u010dit cel\u00e9 t\u011blo?<\/h4>\n\n\n\n<p>Celot\u011blov\u00fd tr\u00e9nink je pro za\u010d\u00e1te\u010dn\u00edky velmi d\u016fle\u017eit\u00fd. Pohyb a samotn\u00e9 cvi\u010den\u00ed je toti\u017e pro n\u011b n\u011bco \u00fapln\u011b nov\u00e9ho. To znamen\u00e1, \u017ee <strong>je nutn\u00e9 za\u010d\u00edt od za\u010d\u00e1tku stejn\u011b jako s r\u016fzn\u00fdmi jin\u00fdmi \u010dinnostmi<\/strong>, kter\u00e9 jste z\u0159ejm\u011b ji\u017e p\u0159esko\u010dili. Jist\u011b mi tedy d\u00e1te za pravdu, \u017ee na prvn\u00edm fotbalov\u00e9m tr\u00e9ninku jste si nep\u0159ipsali hattrick (pokud tedy nejste <a href=\"https:\/\/gymbeam.cz\/blog\/lionel-messi-chlapec-ktery-podle-maradony-zdedil-jeho-misto-v-argentinskem-fotbale\/\">Messi<\/a>). Ani k maturitn\u00ed zkou\u0161ce jste nep\u0159i\u0161li rovnou po n\u00e1stupu do prvn\u00edho ro\u010dn\u00edku a v auto\u0161kole v\u00e1s tak\u00e9 na prvn\u00ed hodin\u011b neposadili za volant v ostr\u00e9m provozu. Stejn\u00e1 posloupnost plat\u00ed i p\u0159i tr\u00e9ninku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvn\u00ed n\u00e1v\u0161t\u011bva fitka \u010dasto znamen\u00e1, \u017ee m\u00e1te <strong>mal\u00e9 nebo \u017e\u00e1dn\u00e9 sportovn\u00ed z\u00e1zem\u00ed<\/strong> a toto je va\u0161e prvn\u00ed v\u00e1\u017en\u011bj\u0161\u00ed zku\u0161enost s cvi\u010den\u00edm. Mus\u00edte se proto <strong>nau\u010dit ovl\u00e1dat svaly a prov\u00e1d\u011bt p\u0159esn\u00e9 pohybov\u00e9 vzorce jednotliv\u00fdch cvik\u016f<\/strong>. Nejlep\u0161\u00edm u\u010ditelem tzv. motorick\u00e9 kontroly je pr\u00e1v\u011b tr\u00e9nink cel\u00e9ho t\u011bla. Umo\u017en\u00ed v\u00e1m u\u010dit se stejn\u00e9 vzorce pohybu b\u011bhem cel\u00e9ho t\u00fddne, do kter\u00fdch zapojujete v\u0161echny hlavn\u00ed svalov\u00e9 skupiny. Tedy hrudn\u00edk, <strong>biceps, ramena, triceps, nohy (kvadricepsy, hamstringy, l\u00fdtka), h\u00fd\u017ed\u011b, p\u0159edlokt\u00ed \u010di b\u0159icho<\/strong>. D\u00edky komplexn\u00edmu cvi\u010den\u00ed v\u0161ech svalov\u00fdch parti\u00ed si budete moci vybudovat symetrickou postavu, tedy takovou, jakou obdivujete u sv\u00fdch fitness vzor\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9nink cel\u00e9ho t\u011bla nav\u00edc m\u016f\u017ee na za\u010d\u00e1tku <strong>pomoci p\u0159edch\u00e1zet svalov\u00e9 nerovnov\u00e1ze<\/strong>, kter\u00e1 vznik\u00e1 v p\u0159\u00edpad\u011b, \u017ee up\u0159ednost\u0148ujete n\u011bkterou ze svalov\u00fdch parti\u00ed. Tedy kdy\u017e se v\u00e1\u0161 vysn\u011bn\u00fd tr\u00e9nink nese ve stylu biceps, biceps, biceps. Svalov\u00e1 rovnov\u00e1ha v\u00e1m naopak m\u016f\u017ee <strong>pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm a maximalizovat v\u00e1\u0161 v\u00fdkon p\u0159i komplexn\u00edch cvic\u00edch<\/strong>, kde se zapojuje n\u011bkolik sval\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jen t\u011b\u017eko toti\u017e poprv\u00e9 d\u0159epnete b\u00e1jn\u00fdch a legend\u00e1rn\u00edch 100 kilogram\u016f, kdy\u017e budete m\u00edt slab\u00e1 z\u00e1da nebo slab\u00e9 nohy. Tot\u00e9\u017e plat\u00ed i o mrtv\u00e9m tahu, p\u0159i kter\u00e9m se zapojuje t\u00e9m\u011b\u0159 cel\u00e9 t\u011blo. <strong>Pokud jsou n\u011bkter\u00e9 z va\u0161ich \u010d\u00e1st\u00ed v\u00fdrazn\u011b slab\u0161\u00ed, asi t\u011b\u017eko budete pokra\u010dovat<\/strong>. Nam\u00edsto toho se sna\u017ete dodr\u017eovat vhodn\u011b navr\u017een\u00fd <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\">tr\u00e9ninkov\u00fd pl\u00e1n<\/a><\/strong>, ide\u00e1ln\u011b od profesion\u00e1la, ve kter\u00e9m budete cvi\u010dit ka\u017edou z hlavn\u00edch svalov\u00fdch skupin minim\u00e1ln\u011b jednou t\u00fddn\u011b. Takto za\u010d\u00edt m\u016f\u017eete v r\u00e1mci full-body tr\u00e9ninku s t\u00edm, \u017ee postupem \u010dasu <strong>m\u016f\u017eete p\u0159ej\u00edt i na tr\u00e9nink dvakr\u00e1t t\u00fddn\u011b v r\u00e1mci rozd\u011blen\u00ed na vr\u0161ek a spodek t\u011bla<\/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\u00e9nink si m\u016f\u017eete poskl\u00e1dat tak\u00e9 ze cvik\u016f z t\u011bchto \u010dl\u00e1nk\u016f:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\">9 nejlep\u0161\u00edch cvik\u016f na stehna a l\u00fdtka<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\">9 nejlep\u0161\u00edch cvik\u016f na zadek a nohy<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\">13 nejlep\u0161\u00edch cvik\u016f na b\u0159icho<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\">9 nejlep\u0161\u00edch cvik\u016f na ramena<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\">8 nejlep\u0161\u00edch cvik\u016f na biceps<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\">9 nejlep\u0161\u00edch cvik\u016f na z\u00e1da<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\">10 nejlep\u0161\u00edch cvik\u016f na triceps<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\">7 nejlep\u0161\u00edch cvik\u016f na hrudn\u00edk<\/a><\/strong><\/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-konzumace-doplnku\">10. Such\u00e1 konzumace dopl\u0148k\u016f<\/h3>\n\n\n\n<p>P\u0159izn\u00e1m se, \u017ee toto je z\u00e1le\u017eitost, kter\u00e1 by m\u011b nenapadla ani p\u0159ed 15 lety. P\u0159esto v\u0161ak z n\u011bkolika zdroj\u016f vypl\u00fdv\u00e1, \u017ee jde o pom\u011brn\u011b obl\u00edben\u00fd trend u mnoha teenager\u016f \u010di mlad\u00fdch za\u010d\u00e1te\u010dn\u00edk\u016f. No, a jak jist\u011b tu\u0161\u00edte, nerozmohl se nikde jinde ne\u017e na soci\u00e1ln\u00edch s\u00edt\u00edch. Ty zaplavila videa, na kter\u00fdch lid\u00e9 <strong>jed\u00ed such\u00e9 odm\u011brky nebo pol\u00e9vkov\u00e9 l\u017e\u00edce s pr\u00e1\u0161kov\u00fdmi dopl\u0148ky, ani\u017e by je rozm\u00edchali ve vod\u011b \u010di v jin\u00e9m n\u00e1poji<\/strong>. Tedy tak, jak k\u00e1\u017ee d\u00e1vkov\u00e1n\u00ed od v\u00fdrobce. V\u011bt\u0161inou se jedn\u00e1 o r\u016fzn\u00e9 pre-workout suplementy, u kter\u00fdch se argumentuje t\u00edm, \u017ee such\u00e1 konzumace v pr\u00e1\u0161kov\u00e9 podob\u011b nab\u00eddne lep\u0161\u00ed efekt na energii a celkov\u00fd v\u00fdkon ne\u017e tradi\u010dn\u00ed rozpu\u0161t\u011bn\u00e1 verze ve vod\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Faktem v\u0161ak je, \u017ee <strong>neexistuj\u00ed v\u011bdeck\u00e9 studie, kter\u00e9 by tuto bl\u00e1znivou teorii podpo\u0159ily<\/strong>. V\u0161echny vst\u0159eb\u00e1vac\u00ed a tr\u00e1vic\u00ed d\u011bje se toti\u017e <strong>v t\u011ble stejn\u011b odehr\u00e1vaj\u00ed ve vodn\u00edm prost\u0159ed\u00ed<\/strong>. Z tohoto pohledu tak such\u00e1 strategie ned\u00e1v\u00e1 smysl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Such\u00e1 konzumace dopl\u0148k\u016f se v\u0161ak nedoporu\u010duje z n\u011bkolika d\u016fvod\u016f. Jde hlavn\u011b o to, \u017ee dok\u00e1\u017ee zp\u016fsobit <strong>pot\u00ed\u017ee s d\u00fdch\u00e1n\u00edm \u010di du\u0161en\u00ed<\/strong>. Je to n\u011bco podobn\u00e9ho, jako kdysi slavn\u00e1 sko\u0159icov\u00e1 v\u00fdzva, ve kter\u00e9 si lid\u00e9 d\u00e1vali l\u017ei\u010dku sko\u0159ice s c\u00edlem, \u017ee pr\u00e1v\u011b oni ji dok\u00e1\u017eou spolknout. Pr\u00e1\u0161ek sko\u0159ice je v\u0161ak tak such\u00fd, \u017ee m\u00edsto spolknut\u00ed videa kon\u010dila ka\u0161l\u00e1n\u00edm \u010di du\u0161en\u00edm. Tot\u00e9\u017e plat\u00ed i u pr\u00e1\u0161kov\u00fdch dopl\u0148k\u016f, kdy\u017e se jejich pr\u00e1\u0161ek zachyt\u00ed v krku nebo jej vdechnete. Jsou zn\u00e1my p\u0159\u00edpady, kter\u00e9 po vdechnut\u00ed pr\u00e1\u0161ku skon\u010dily 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 dopl\u0148ky stravy\" class=\"wp-image-529741\" title=\"Pr\u00e1\u0161kov\u00e9 dopl\u0148ky 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 kofein<\/h4>\n\n\n\n<p>U p\u0159edtr\u00e9nink\u016f se nav\u00edc mohou objevit i dal\u0161\u00ed probl\u00e9my, kter\u00e9 souvisej\u00ed s nadm\u011brn\u00fdm p\u0159\u00edjmem kofeinu. Hlavn\u011b v p\u0159\u00edpad\u011b, \u017ee si hrajeme na hrdiny a d\u00e1me si n\u011bkolikan\u00e1sobnou d\u00e1vku. V souvislosti s n\u00ed se pak mohou projevit <strong>probl\u00e9my jako bu\u0161en\u00ed srdce, nespavost, nervozita \u010di \u00fazkost<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b kofein je obzvl\u00e1\u0161\u0165 problematick\u00fd hlavn\u011b pro za\u010d\u00e1te\u010dn\u00edky v mlad\u00e9m v\u011bku, kter\u00fdm se jeho <strong>konzumace \u010dasto ani nedoporu\u010duje<\/strong>. V teenagersk\u00e9m v\u011bku byste s n\u00edm m\u011bli zach\u00e1zet maxim\u00e1ln\u011b opatrn\u011b. Nav\u00edc je nutn\u00e9 v\u011bd\u011bt, kde v\u0161ude na v\u00e1s kofein \u010d\u00edh\u00e1. U \u0161irok\u00e9 \u0161k\u00e1ly r\u016fzn\u00fdch kofeinov\u00fdch \u010di energetick\u00fdch n\u00e1poj\u016f v kombinaci s k\u00e1vou, men\u0161\u00edm espressem \u010di ml\u00e9\u010dn\u00fdm lattem se toti\u017e maxim\u00e1ln\u00ed d\u00e1vka d\u00e1 velmi snadno p\u0159ekro\u010dit. No a ta by <strong>podle EFSA nem\u011bla p\u0159es\u00e1hnout mno\u017estv\u00ed 3 mg\/kg, co\u017e je pro 60kg \u010dlov\u011bka 180 mg kofeinu ukr\u00fdvaj\u00edc\u00edch se zhruba ve 2 espressech<\/strong>.<strong> <\/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>Nam\u00edsto such\u00e9 konzumace se proto v\u017edy <strong>sna\u017ete u\u017e\u00edvat dopl\u0148ky stravy tak, jak uv\u00e1d\u00ed etiketa na obalu<\/strong>. Vyka\u0161lete se i na kofeinov\u00e1 l\u00e1kadla a pro za\u010d\u00e1tek rad\u011bji zvolte cestu v podob\u011b <strong>pravideln\u00e9 stravy s komplexn\u00edm obsahem \u017eivin, dostate\u010dn\u00e9ho sp\u00e1nku a regenerace<\/strong>. To v\u00e1m zajist\u00ed dostatek energie pro ka\u017ed\u00fd tr\u00e9nink. No, a kdy\u017e se u\u017e chcete pod\u00edvat po n\u011bjak\u00e9m pre-workoutu, vsadit m\u016f\u017eete na takov\u00fd, kter\u00fd neobsahuje kofein. Skv\u011bl\u00fdm p\u0159\u00edkladem je <strong><a href=\"https:\/\/gymbeam.cz\/thor-stim-free-gymbeam.html\">Thor Stim-free<\/a><\/strong>. No a kdy\u017e u\u017e si vyberete nakop\u00e1va\u010d s kofeinem, tak dbejte na jeho d\u00e1vkov\u00e1n\u00ed a d\u00e1vejte si pozor i na celkov\u00fd denn\u00ed p\u0159\u00edjem kofeinu.<strong> <\/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\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyhnout se v ml\u00e1d\u00ed r\u016fzn\u00fdm za\u010d\u00e1te\u010dnick\u00fdm chyb\u00e1m v r\u00e1mci cvi\u010den\u00ed nen\u00ed ur\u010dit\u011b jednoduch\u00e9. Za mnoha omyly stoj\u00ed <strong>sm\u00fd\u0161len\u00ed adekv\u00e1tn\u011b v\u011bku, ale i r\u016fzn\u00e1 poku\u0161en\u00ed, kter\u00fdm v ml\u00e1d\u00ed \u010del\u00edme<\/strong>. P\u0159esto v\u0161ak eliminace chyb nen\u00ed nemo\u017en\u00e1 a budete-li se dr\u017eet v\u00fd\u0161e zm\u00edn\u011bn\u00fdch tip\u016f, rozhodn\u011b se dopracujete k lep\u0161\u00edm v\u00fdsledk\u016fm. Sna\u017ete se hlavn\u011b o <strong>pravideln\u00e9 a konzistentn\u00ed dodr\u017eov\u00e1n\u00ed sportovn\u00edch n\u00e1vyk\u016f<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete tak\u00e9 na alespo\u0148 m\u00edrn\u00e9 <strong>\u00fapravy stravy, v z\u00e1vislosti na va\u0161ich c\u00edlech<\/strong>. Nezapom\u00ednejte ani <strong>na regeneraci a upus\u0165te od p\u0159ehnan\u00fdch p\u0159edstav<\/strong> o tom, \u017ee za t\u00fdden z v\u00e1s bude Superman \u010di bikini fitnesska. Tak rychl\u00e9 to sice nebude, ale v p\u0159\u00edpad\u011b respektov\u00e1n\u00ed z\u00e1kladn\u00edch princip\u016f cvi\u010den\u00ed si v\u00e1s d\u0159\u00edve \u010di pozd\u011bji v\u00fdsledky ur\u010dit\u011b najdou. A garantuji v\u00e1m, <strong>\u017ee pohled na n\u011b bude opravdu st\u00e1t 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>Mladick\u00e1 nerozv\u00e1\u017enost funguje v souvislosti se cvi\u010den\u00edm n\u011bkdy jako lepidlo na r\u016fzn\u00e9 chyby. V aktu\u00e1ln\u00edm \u010dl\u00e1nku jsme se pod\u00edvali na ty nej\u010dast\u011bj\u0161\u00ed tr\u00e9ninkov\u00e9 omyly a navrhli \u0159e\u0161en\u00ed, kter\u00e1 mohou pomoci ka\u017ed\u00e9mu, kdo s cvi\u010den\u00edm pr\u00e1v\u011b za\u010d\u00edn\u00e1.<\/p>\n","protected":false},"author":120,"featured_media":529769,"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":[29],"tags":[6453,7479,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-530114","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-trenink","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed, kter\u00fdm se v ml\u00e1d\u00ed ned\u00e1 odolat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kter\u00fdm chyb\u00e1m se vyhnout v ml\u00e1d\u00ed, kdy\u017e za\u010d\u00edn\u00e1te cvi\u010dit? \u010cl\u00e1nek v\u00e1m pom\u016f\u017ee nep\u0159est\u0159elit za\u010d\u00e1tek, nev\u011b\u0159it TikTok tr\u00e9ninku nebo nej\u00edst podle \u0161patn\u00e9ho j\u00eddeln\u00ed\u010dku.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed, kter\u00fdm se v ml\u00e1d\u00ed ned\u00e1 odolat - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kter\u00fdm chyb\u00e1m se vyhnout v ml\u00e1d\u00ed, kdy\u017e za\u010d\u00edn\u00e1te cvi\u010dit? \u010cl\u00e1nek v\u00e1m pom\u016f\u017ee nep\u0159est\u0159elit za\u010d\u00e1tek, nev\u011b\u0159it TikTok tr\u00e9ninku nebo nej\u00edst podle \u0161patn\u00e9ho j\u00eddeln\u00ed\u010dku.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-26T12:11:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-29T12:19:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/Dizajn-bez-nazvu-1.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=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ondrej D\u017eurd\u017een\u00edk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"35 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/\"},\"author\":{\"name\":\"Ondrej D\u017eurd\u017een\u00edk\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/703ae2d8f0792227d20499ecd1508ef5\"},\"headline\":\"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed, kter\u00fdm se v ml\u00e1d\u00ed ned\u00e1 odolat\",\"datePublished\":\"2024-02-26T12:11:41+00:00\",\"dateModified\":\"2024-02-29T12:19:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/\"},\"wordCount\":7084,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Dizajn-bez-nazvu-1.png\",\"keywords\":[\"cvi\u010den\u00ed\",\"tr\u00e9nink\",\"zdrav\u00ed\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Cviky a tr\u00e9ninky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/\",\"name\":\"Nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i cvi\u010den\u00ed, kter\u00fdm se v ml\u00e1d\u00ed ned\u00e1 odolat - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-chyb-kterym-se-musite-vyhnout-v-mladi\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Dizajn-bez-nazvu-1.png\",\"datePublished\":\"2024-02-26T12:11:41+00:00\",\"dateModified\":\"2024-02-29T12:19:07+00:00\",\"description\":\"Kter\u00fdm chyb\u00e1m se vyhnout v ml\u00e1d\u00ed, kdy\u017e za\u010d\u00edn\u00e1te cvi\u010dit? 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