{"id":600084,"date":"2024-07-10T08:00:00","date_gmt":"2024-07-10T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=600084"},"modified":"2024-07-12T19:52:24","modified_gmt":"2024-07-12T17:52:24","slug":"6-tipu-jak-vybudovat-svaly-pro-zeny","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/6-tipu-jak-vybudovat-svaly-pro-zeny\/","title":{"rendered":"10 tip\u016f pro \u017eeny, jak nabrat svaly"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/6-tipu-jak-vybudovat-svaly-pro-zeny\/#Co_zeny_ziskaji_kdyz_naberou_svaly\" title=\"Co \u017eeny z\u00edskaj\u00ed, kdy\u017e naberou svaly?\">Co \u017eeny z\u00edskaj\u00ed, kdy\u017e naberou svaly?<\/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\/6-tipu-jak-vybudovat-svaly-pro-zeny\/#Proc_zeny_nabiraji_svaly_obtizneji_nez_muzi\" title=\"Pro\u010d \u017eeny nab\u00edraj\u00ed svaly obt\u00ed\u017en\u011bji ne\u017e mu\u017ei?\">Pro\u010d \u017eeny nab\u00edraj\u00ed svaly obt\u00ed\u017en\u011bji ne\u017e mu\u017ei?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/6-tipu-jak-vybudovat-svaly-pro-zeny\/#Proc_je_s_vekem_narocnejsi_udrzet_a_nabrat_svaly\" title=\"Pro\u010d je s v\u011bkem n\u00e1ro\u010dn\u011bj\u0161\u00ed udr\u017eet a nabrat svaly?\">Pro\u010d je s v\u011bkem n\u00e1ro\u010dn\u011bj\u0161\u00ed udr\u017eet a nabrat svaly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/6-tipu-jak-vybudovat-svaly-pro-zeny\/#10_tipu_pro_zeny_jak_nabrat_svaly\" title=\"10 tip\u016f pro \u017eeny, jak nabrat svaly\">10 tip\u016f pro \u017eeny, jak nabrat svaly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/6-tipu-jak-vybudovat-svaly-pro-zeny\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Budov\u00e1n\u00ed sval\u016f u\u017e d\u00e1vno nen\u00ed pouze v\u00fdsadou kulturist\u016f a kulturistek. Benefity posilov\u00e1n\u00ed se rychle roz\u0161\u00ed\u0159ily nap\u0159\u00ed\u010d spole\u010dnost\u00ed a <strong>doba, kdy se \u017eeny v\u011bnovaly pouze kardiu, je na\u0161t\u011bst\u00ed d\u00e1vno pry\u010d.<\/strong> U\u017e v\u00edme, \u017ee svaly z n\u00e1s neud\u011blaj\u00ed svalnatou sestru Hulka, ale naopak pomohou <strong>zpevnit t\u011blo a vytvarovat sexy k\u0159ivky<\/strong>. Krom\u011b toho maj\u00ed celou \u0159adu benefit\u016f pro \u017eensk\u00e9 zdrav\u00ed. <strong>Pro n\u011b\u017en\u00e9 pohlav\u00ed v\u0161ak m\u016f\u017ee b\u00fdt o n\u011bco n\u00e1ro\u010dn\u011bj\u0161\u00ed nabrat svaly<\/strong> ne\u017e pro mu\u017ee. Rozhodn\u011b to v\u0161ak nen\u00ed nemo\u017en\u00e9. <strong>Na co se zam\u011b\u0159it v j\u00eddeln\u00ed\u010dku, tr\u00e9ninku a dal\u0161\u00edch aspektech \u017eivotn\u00edho stylu, <\/strong>aby to zvl\u00e1dla ka\u017ed\u00e1 \u017eena, porad\u00edme v dne\u0161n\u00edm \u010dl\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">V \u010dl\u00e1nku se dozv\u00edte o t\u011bchto tipech pro r\u016fst sval\u016f:<\/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 wp-element-button\" href=\"#sledovani-progresu\">SLEDOV\u00c1N\u00cd PROGRESU<\/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 wp-element-button\" href=\"#nastaveni-cilu\">NASTAVEN\u00cd C\u00cdL\u016e<\/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 wp-element-button\" href=\"#jidelnicek\">J\u00cdDELN\u00cd\u010cEK<\/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 wp-element-button\" href=\"#bilkoviny\">B\u00cdLKOVINY<\/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 wp-element-button\" href=\"#silovy-trenink\">TR\u00c9NINK<\/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 wp-element-button\" href=\"#regenerace\">REGENERACE<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spanek\">SP\u00c1NEK<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#prace-se-stresem\">PR\u00c1CE SE STRESEM<\/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\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/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 wp-element-button\" href=\"#suplementy\">SUPLEMENTY<\/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 wp-element-button\" href=\"#konzistence\">KONZISTENCE<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_zeny_ziskaji_kdyz_naberou_svaly\"><\/span>Co \u017eeny z\u00edskaj\u00ed, kdy\u017e naberou svaly?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rostouc\u00ed svaly jsou v prvn\u00ed \u0159ad\u011b v\u00fdsledkem silov\u00e9ho tr\u00e9ninku. Budov\u00e1n\u00edm sval\u016f v\u0161ak <strong>nez\u00edsk\u00e1te pouze v\u00edce svalov\u00e9 hmoty, kter\u00e1 obaluje kosti a tvaruje postavu.<\/strong> T\u011bch benefit\u016f po str\u00e1nce zdrav\u00ed i vzhledu existuje mnohem v\u00edc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zlep\u0161en\u00ed funkce pohybov\u00e9ho apar\u00e1tu<\/h3>\n\n\n\n<p><strong>S v\u011bkem<\/strong> doch\u00e1z\u00ed u \u017een vlivem hormon\u00e1ln\u00edch zm\u011bn, ni\u017e\u0161\u00ed fyzick\u00e9 aktivity a dal\u0161\u00edch faktor\u016f k \u00fabytku kostn\u00ed hmoty. Roste tak <strong>riziko osteopor\u00f3zy<\/strong> a tak\u00e9 v\u011bt\u0161\u00ed n\u00e1chylnosti ke zlomenin\u00e1m. Silov\u00fd tr\u00e9nink pak m\u016f\u017ee b\u00fdt jedn\u00edm ze zp\u016fsob\u016f, jak tomu p\u0159edch\u00e1zet. Zvy\u0161uje toti\u017e mechanickou z\u00e1t\u011b\u017e na kosti, co\u017e vede k vys\u00edl\u00e1n\u00ed sign\u00e1lu ke kostn\u00edm bu\u0148k\u00e1m, kter\u00e9 se za\u010dnou mno\u017eit. <strong>T\u00edm se zvy\u0161uje hustota (mineralizace) a pevnost kost\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho m\u016f\u017ee silov\u00fd tr\u00e9nink zv\u00fd\u0161it produkci r\u016fstov\u00e9ho hormonu, kter\u00fd tak\u00e9 souvis\u00ed s procesy budov\u00e1n\u00ed svalov\u00e9 i kostn\u00ed hmoty. P\u0159i cvi\u010den\u00ed nav\u00edc doch\u00e1z\u00ed k vy\u0161\u0161\u00ed cirkulaci krve ve svalech i kostech. D\u00edky tomu se do t\u011bchto tk\u00e1n\u00ed dost\u00e1v\u00e1 v\u00edce kysl\u00edku i \u017eivin a z\u00e1rove\u0148 se efektivn\u011bji odv\u00e1d\u00ed odpadn\u00ed l\u00e1tky. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20132]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e cvi\u010d\u00edte spr\u00e1vn\u011b, zlep\u0161\u00ed se v\u00e1m tak\u00e9 dr\u017een\u00ed t\u011bla. D\u00edky tomu<strong> sn\u00ed\u017e\u00edte riziko vzniku svalov\u00fdch dysbalanc\u00ed a p\u0159et\u00ed\u017een\u00ed n\u011bkter\u00fdch kloub\u016f<\/strong> nebo \u010d\u00e1st\u00ed p\u00e1te\u0159e, nap\u0159\u00edklad ve spodn\u00ed \u010d\u00e1sti zad. M\u016f\u017eete tak celkem jednodu\u0161e bojovat proti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-cviku-na-zada-ktere-vam-pomohou-pri-bolesti-zad-a-patere\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bolesti v t\u00e9to oblasti<\/a>. Silov\u00fd tr\u00e9nink v\u0161ak posiluje nejen svaly, ale tak\u00e9 zvy\u0161uje pevnost a pru\u017enost \u0161lach a vaz\u016f. To vede k v\u011bt\u0161\u00ed stabilit\u011b kloub\u016f a sn\u00ed\u017een\u00ed rizika zran\u011bn\u00ed p\u0159i sportu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20132]<\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-1124x749.jpg\" alt=\"V\u00fdhody sval\u016f pro \u017eeny\" class=\"wp-image-600118\" title=\"V\u00fdhody sval\u016f pro \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/image_6483441.jpg 1280w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Udr\u017een\u00ed co nejv\u011bt\u0161\u00edho mno\u017estv\u00ed sval\u016f v pozd\u011bj\u0161\u00edm v\u011bku<\/h3>\n\n\n\n<p>Nic netrv\u00e1 v\u011b\u010dn\u011b, a kdy\u017e svaly nepou\u017e\u00edv\u00e1me dostate\u010dn\u011b (nap\u0159. necvi\u010d\u00edme), <strong>t\u011blo se jich za\u010dne postupn\u011b zbavovat jako zbyte\u010dn\u00e9 z\u00e1t\u011b\u017ee. <\/strong>Na\u0161e t\u011blo je toti\u017e dobr\u00fd ekonom. A ne\u017e aby \u017eivilo svalovou hmotu, tak se j\u00ed rad\u011bji zbav\u00ed. S v\u011bkem pak p\u0159ich\u00e1zej\u00ed r\u016fzn\u00e9 hormon\u00e1ln\u00ed a fyziologick\u00e9 zm\u011bny v organismu, kter\u00e9 mohou mimo jin\u00e9 zp\u016fsobovat i ztr\u00e1tu svalov\u00e9 hmoty. Doch\u00e1z\u00ed k tomu ji\u017e po 30. roce \u017eivota, kdy m\u016f\u017eeme za\u010d\u00edt pozorovat prvn\u00ed \u00fabytky svalov\u00e9 hmoty.<strong> Ta se m\u016f\u017ee ka\u017ed\u00fdch 10 let zmen\u0161it o 3\u20138 %. <\/strong>Po 60. roce je \u00fabytek zpravidla je\u0161t\u011b rychlej\u0161\u00ed. Tento jev se odborn\u011b naz\u00fdv\u00e1 <strong>sarkopenie<\/strong> a je jednou z hlavn\u00edch p\u0159\u00ed\u010din probl\u00e9m\u016f s pohybem u star\u0161\u00edch lid\u00ed. Zvy\u0161uje riziko p\u00e1du, zran\u011bn\u00ed, celkov\u00e9 k\u0159ehkosti a ztr\u00e1ty nez\u00e1vislosti na ostatn\u00edch lidech. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00dabytku svalov\u00e9 hmoty m\u016f\u017eeme na\u0161t\u011bst\u00ed p\u0159edch\u00e1zet, proto\u017ee velkou roli v tom hraje i n\u00e1\u0161 \u017eivotn\u00ed styl. Pr\u00e1v\u011b silov\u00fd tr\u00e9nink je jednou z cest, kter\u00e9 n\u00e1m pomohou udr\u017eet svaly co nejd\u00e9le. Doch\u00e1z\u00ed p\u0159i n\u011bm k mikroskopick\u00fdm trhlin\u00e1m ve svalov\u00fdch vl\u00e1knech, kter\u00e9 t\u011blo n\u00e1sledn\u011b opravuje. Zejm\u00e9na po cvi\u010den\u00ed tak doch\u00e1z\u00ed ke <strong>zv\u00fd\u0161en\u00ed synt\u00e9zy svalov\u00fdch b\u00edlkovin<\/strong> <strong>(MPS \u2013 Muscle Protein Synthesis). <\/strong>Jedn\u00e1 se o <strong>proces tvorby svalov\u00e9 tk\u00e1n\u011b<\/strong>, co\u017e je kl\u00ed\u010dov\u00e9 pro jej\u00ed regeneraci i r\u016fst. Krom\u011b cvi\u010den\u00ed m\u00e1 na mno\u017estv\u00ed svalov\u00e9 hmoty vliv tak\u00e9 strava, genetika a hormon\u00e1ln\u00ed prost\u0159ed\u00ed t\u011bla. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1124x749.jpg\" alt=\"Svaly a rychlej\u0161\u00ed metabolismus\" class=\"wp-image-600134\" title=\"Svaly a rychlej\u0161\u00ed metabolismus\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zdrav\u011bj\u0161\u00ed metabolismus<\/h3>\n\n\n\n<p>Svaly m\u016f\u017eeme bez obav nazvat font\u00e1nou ml\u00e1d\u00ed. Nejen\u017ee udr\u017euj\u00ed na\u0161e t\u011blo ve skv\u011bl\u00e9 form\u011b, ale podporuj\u00ed tak\u00e9 metabolick\u00e9 zdrav\u00ed. V prvn\u00ed \u0159ad\u011b <strong>zlep\u0161uj\u00ed citlivost bun\u011bk na inzul\u00edn, <\/strong>co\u017e je kl\u00ed\u010dov\u00e9 pro regulaci hladiny krevn\u00edho cukru. Svalov\u00e1 hmota je nav\u00edc metabolicky aktivn\u011bj\u0161\u00ed ne\u017e tuk. To znamen\u00e1, \u017ee spaluje v\u00edce energie. Vcelku snadno tak zrychl\u00edme metabolismus, a d\u00edky tomu si <strong>snadn\u011bji udr\u017e\u00edme zdravou t\u011blesnou hmotnost. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161\u00ed mno\u017estv\u00ed svalov\u00e9 hmoty podle studi\u00ed souvis\u00ed tak\u00e9 s <strong>ni\u017e\u0161\u00edm rizikem rozvoje metabolick\u00e9ho syndromu.<\/strong> Ten je souborem n\u011bkolika zdravotn\u00edch stav\u016f (obezita, vysok\u00fd krevn\u00ed tlak, zv\u00fd\u0161en\u00e1 hladina gluk\u00f3zy v krvi, zv\u00fd\u0161en\u00e1 hladina krevn\u00edch lipid\u016f) a ve v\u00fdsledku m\u016f\u017ee v\u00e9st a\u017e k onemocn\u011bn\u00ed srdce nebo cukrovce. D\u00edky sval\u016fm tak m\u016f\u017eeme \u017e\u00edt nejen d\u00e9le, ale hlavn\u011b kvalitn\u011bji.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[6]<\/sup><\/mark><\/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\">4. V\u011bt\u0161\u00ed s\u00edlu i sebev\u011bdom\u00ed<\/h3>\n\n\n\n<p>Nejen mu\u017e\u016fm dod\u00e1vaj\u00ed vypracovan\u00e9 bicepsy sebev\u011bdom\u00ed. Tak\u00e9 \u017eeny se cht\u011bj\u00ed c\u00edtit siln\u00e9, sob\u011bsta\u010dn\u00e9 a nez\u00e1visl\u00e9<strong>. Nen\u00ed to jen o t\u00e9 vypracovan\u00e9 postav\u011b a sexy k\u0159ivk\u00e1ch.<\/strong> Kdy\u017e se c\u00edt\u00edme ve sv\u00e9m t\u011ble dob\u0159e, roste n\u00e1m z\u00e1rove\u0148 sebev\u011bdom\u00ed. \u010casem si tak <strong>za\u010dneme v\u00edce v\u011b\u0159it nejen po sportovn\u00ed str\u00e1nce, ale tak\u00e9 v osobn\u00edm a pracovn\u00edm \u017eivot\u011b. <\/strong>Ten pocit, \u017ee si dok\u00e1\u017eete samy odn\u00e9st t\u011b\u017ek\u00fd n\u00e1kup dom\u016f nebo si p\u0159i nastupov\u00e1n\u00ed do letadla ulo\u017eit kufr do prostoru nad hlavou, je k nezaplacen\u00ed. Tak\u00e9 fakt, \u017ee dok\u00e1\u017eeme zvednout \u010dinku nad hlavu a p\u0159ekon\u00e1vat sv\u00e9 fyzick\u00e9 limity n\u00e1m m\u016f\u017ee pomoci zdolat i ty ostatn\u00ed v na\u0161em \u017eivot\u011b. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1124x749.jpg\" alt=\"Svaly d\u011blaj\u00ed hez\u010d\u00ed postavu\" class=\"wp-image-600150\" title=\"Svaly d\u011blaj\u00ed hez\u010d\u00ed postavu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Atraktivn\u011bj\u0161\u00ed postavu<\/h3>\n\n\n\n<p>V\u0161echny ty zdravotn\u00ed benefity svalov\u00e9 hmoty jsou sice hezk\u00e9, ale p\u0159iznejme si, \u017ee nej\u010dast\u011bj\u0161\u00ed po\u010d\u00e1te\u010dn\u00ed motivac\u00ed ke cvi\u010den\u00ed je hez\u010d\u00ed postava. <strong>D\u00edky sval\u016fm m\u016f\u017eete m\u00edt kulat\u00e1 ramena, pevn\u00e9 pa\u017ee, vypracovan\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0159icho<\/strong><\/a><strong>, pevn\u00fd a kulat\u00fd <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zadek<\/strong><\/a><strong> i hezky tvarovan\u00e9 nohy. <\/strong>Cel\u00e1 postava pak m\u016f\u017ee p\u016fsobit symetri\u010dt\u011bji a atraktivn\u011bji. K tomu se p\u0159id\u00e1v\u00e1 tak\u00e9 lep\u0161\u00ed dr\u017een\u00ed t\u011bla, co\u017e je tak\u00e9 na vzhledu d\u016fle\u017eit\u00e9. Nev\u011b\u0159te tomu, \u017ee kdy\u017e naberete svaly, budete p\u016fsobit maskulinn\u00edm dojmem. Naopak uvid\u00edte, \u017ee v\u00e1m kr\u00e1sn\u011b <strong>tvaruj\u00ed postavu a zv\u00fdraz\u0148uj\u00ed \u017eensk\u00e9 k\u0159ivky.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o benefitech posilov\u00e1n\u00ed pro \u017eeny dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<a href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f pro\u010d cvi\u010dit a posilovat.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1124x749.jpg\" alt=\"\u017deny a svaly\" class=\"wp-image-600166\" title=\"\u017deny a svaly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/712bfa54-26eb-4543-84cc-713c3c9e75a4-2048x1364.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_zeny_nabiraji_svaly_obtizneji_nez_muzi\"><\/span>Pro\u010d \u017eeny nab\u00edraj\u00ed svaly obt\u00ed\u017en\u011bji ne\u017e mu\u017ei?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017deny nab\u00edraj\u00ed svaly obt\u00ed\u017en\u011bji ne\u017e mu\u017ei z n\u011bkolika d\u016fvod\u016f, kter\u00e9 jsou p\u0159ev\u00e1\u017en\u011b spojeny s rozd\u00edly v hladin\u00e1ch hormon\u016f, t\u011blesn\u00e9 kompozici a fyziologick\u00fdch faktorech.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Hladiny hormon\u016f&nbsp;<\/h3>\n\n\n\n<p><strong>Mu\u017ei maj\u00ed p\u0159edev\u0161\u00edm 10\u201320kr\u00e1t vy\u0161\u0161\u00ed hladinu testosteronu ne\u017e \u017eeny, <\/strong>a d\u00edky tomu snadn\u011bji nab\u00edraj\u00ed svalovou hmotu. \u017deny nav\u00edc proch\u00e1zej\u00ed b\u011bhem m\u011bs\u00edce hormon\u00e1ln\u00edmi zm\u011bnami (menstrua\u010dn\u00ed cyklus), kter\u00e9 mohou ovlivnit \u00farove\u0148 energie a celkovou chu\u0165 cvi\u010dit. Proto se m\u016f\u017ee st\u00e1t, \u017ee v tr\u00e9ninku tak konzistentn\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00fd vliv maj\u00ed hormony nejen na r\u016fst sval\u016f, dozv\u00edte se to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ovlivnuje-testosteron-a-progesteron-hubnuti-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Testosteron, estrogen a progesteron: Jak ovliv\u0148uj\u00ed hubnut\u00ed a r\u016fst sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. T\u011blesn\u00e1 kompozice<\/h3>\n\n\n\n<p>Mu\u017ei maj\u00ed tak\u00e9 <strong>p\u0159irozen\u011b v\u00edce svalov\u00e9 hmoty, a naopak m\u00e9n\u011b tuku,<\/strong> co\u017e p\u0159isp\u00edv\u00e1 k tomu, \u017ee se jim v\u00fdsledky objevuj\u00ed rychleji a jsou viditeln\u011bj\u0161\u00ed. Roli v\u0161ak m\u016f\u017ee hr\u00e1t tak\u00e9 rozd\u00edl v pom\u011bru svalov\u00fdch vl\u00e1ken.<strong> Mu\u017ei maj\u00ed podle studi\u00ed typicky v\u011bt\u0161\u00ed pod\u00edl rychl\u00fdch svalov\u00fdch vl\u00e1ken typu II,<\/strong> kter\u00e9 maj\u00ed v\u011bt\u0161\u00ed potenci\u00e1l k hypertrofii ne\u017e vytrvalostn\u00ed svalov\u00e1 vl\u00e1kna typu I. P\u00e1nov\u00e9 jsou tak na lep\u0161\u00ed startovn\u00ed pozici i po str\u00e1nce <a href=\"https:\/\/gymbeam.cz\/blog\/jak-genetika-ovlivnuje-rust-svalu-a-sily-domaci-dna-testy-pomohou-odhalit-naturalni-potencial\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">genetick\u00e9ho potenci\u00e1lu<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10\u201311]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1124x749.jpg\" alt=\"Pro\u010d je pro \u017eeny t\u011b\u017ek\u00e9 nabrat svaly? \" class=\"wp-image-600182\" title=\"Pro\u010d je pro \u017eeny t\u011b\u017ek\u00e9 nabrat svaly? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Spole\u010densk\u00e9 vlivy&nbsp;<\/h3>\n\n\n\n<p><strong>Spole\u010densk\u00e9 normy \u010dasto tla\u010d\u00ed \u017eeny do toho, aby se zam\u011b\u0159ily hlavn\u011b na \u0161t\u00edhlost<\/strong> sp\u00ed\u0161 ne\u017e na budov\u00e1n\u00ed sval\u016f a s\u00edly. Hlavn\u011b v minulosti bylo nab\u00edr\u00e1n\u00ed sval\u016f zejm\u00e9na mu\u017esk\u00e9 t\u00e9ma, co\u017e se u\u017e na\u0161t\u011bst\u00ed za\u010d\u00edn\u00e1 m\u011bnit.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Dal\u0161\u00ed faktory<\/h3>\n\n\n\n<p>Aby n\u00e1m rostly svaly, pot\u0159ebujeme po\u0159\u00e1dn\u011b j\u00edst. Energetick\u00fd nadbytek je toti\u017e podm\u00ednkou svalov\u00e9ho r\u016fstu (hypertrofie). Pr\u00e1v\u011b to m\u016f\u017ee b\u00fdt u n\u011bkter\u00fdch \u017een probl\u00e9m, proto\u017ee <strong>se boj\u00ed j\u00edst v\u00edce, aby nep\u0159ibraly pouze tuk.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po p\u0159e\u010dten\u00ed t\u011bchto bod\u016f se m\u016f\u017ee zd\u00e1t, \u017ee ani nem\u00e1 smysl za\u010d\u00ednat s nab\u00edr\u00e1n\u00edm sval\u016f, proto\u017ee tak p\u016fjdeme proti p\u0159\u00edrod\u011b. Na\u0161t\u011bst\u00ed to nen\u00ed tak \u010dern\u00e9, jak to na prvn\u00ed pohled vypad\u00e1. I<strong> \u017eeny <\/strong>mohou po str\u00e1nce budov\u00e1n\u00ed aktivn\u00ed hmoty dos\u00e1hnout<strong> kr\u00e1sn\u00fdch a \u010dasto i srovnateln\u00fdch v\u00fdsledk\u016f s mu\u017esk\u00fdmi prot\u011bj\u0161ky<\/strong>. Sta\u010d\u00ed, kdy\u017e se budete dr\u017eet n\u00ed\u017ee uveden\u00fdch doporu\u010den\u00ed a p\u016fjdete si za sv\u00fdm c\u00edlem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59062,105907,105964,107434,112657\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_je_s_vekem_narocnejsi_udrzet_a_nabrat_svaly\"><\/span>Pro\u010d je s v\u011bkem n\u00e1ro\u010dn\u011bj\u0161\u00ed udr\u017eet a nabrat svaly?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S p\u0159ib\u00fdvaj\u00edc\u00edmi lety se n\u00e1m jako na silnici mohou do cesty dostat retard\u00e9ry, kter\u00e9 zpomal\u00ed progres. Takovou prvn\u00ed brzdou je menopauza. P\u0159i n\u00ed doch\u00e1z\u00ed k <strong>poklesu hladiny hormonu estrogenu,<\/strong> kter\u00fd hraje roli v udr\u017eov\u00e1n\u00ed svalov\u00e9 hmoty a ovliv\u0148uje tak\u00e9 metabolismus a ukl\u00e1d\u00e1n\u00ed tuk\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ibrzdit r\u016fst sval\u016f s v\u011bkem mohou tak\u00e9 zm\u011bny v metabolismu, jako je nap\u0159\u00edklad <strong>inzul\u00ednov\u00e1 rezistence, <\/strong>tedy zhor\u0161en\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/citlivost-na-inzulin-jak-ji-zvysit-a-predejit-inzulinove-rezistenci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citlivost tk\u00e1n\u00ed na inzul\u00edn<\/a>. To se m\u016f\u017ee projevit t\u00edm, \u017ee na\u0161e t\u011blo nebude tak efektivn\u011b vyu\u017e\u00edvat \u017eiviny pot\u0159ebn\u00e9 pro r\u016fst sval\u016f. Ale ani to neznamen\u00e1, \u017ee by \u017eeny po menopauze m\u011bly zru\u0161it \u010dlenstv\u00ed ve fitku s t\u00edm, \u017ee u\u017e cvi\u010den\u00ed nem\u00e1 smysl. Studie toti\u017e dokazuj\u00ed, \u017ee poctiv\u00fd<strong> silov\u00fd tr\u00e9nink a spr\u00e1vn\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek u \u017een funguje v jak\u00e9mkoliv v\u011bku. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[12\u201314]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1124x750.jpg\" alt=\"Nab\u00edr\u00e1n\u00ed sval\u016f u star\u0161\u00edch \u017een\" class=\"wp-image-600198\" style=\"aspect-ratio:1.4986666666666666;width:840px;height:auto\" title=\"Nab\u00edr\u00e1n\u00ed sval\u016f u star\u0161\u00edch \u017een\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tipu_pro_zeny_jak_nabrat_svaly\"><\/span>10 tip\u016f pro \u017eeny, jak nabrat svaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nab\u00edr\u00e1n\u00ed sval\u016f nen\u00ed jen o tr\u00e9ninku a \u010dase str\u00e1ven\u00e9m v posilovn\u011b. Je to <strong>komplexn\u00ed proces, kter\u00fd vy\u017eaduje zm\u011bny v r\u016fzn\u00fdch aspektech \u017eivotn\u00edho stylu.<\/strong> To ale neznamen\u00e1, \u017ee byste m\u011bly ze dne na den p\u0159ekopat sv\u016fj \u017eivot od z\u00e1klad\u016f. P\u0159edstavte si to jako plavbu lod\u00ed \u2013 nejd\u0159\u00edve mus\u00edte nastavit spr\u00e1vn\u00fd kurz, a pak postupn\u011b upravovat plachty podle pot\u0159eby. Za\u010dn\u011bte mal\u00fdmi zm\u011bnami v tr\u00e9ninku a j\u00eddeln\u00ed\u010dku. Jakmile se tyto zm\u011bny stanou t\u00e9m\u011b\u0159 p\u0159irozenou sou\u010d\u00e1st\u00ed va\u0161eho \u017eivota, m\u016f\u017eete se v\u00edce zam\u011b\u0159it t\u0159eba na sp\u00e1nek a dal\u0161\u00ed aspekty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sledovani-progresu\">1. Zaznamenejte startovn\u00ed pozici&nbsp;<\/h3>\n\n\n\n<p>Ne\u017e se pust\u00edte do cel\u00e9ho procesu budov\u00e1n\u00ed svalov\u00e9 hmoty, <strong>zhodno\u0165te svou startovn\u00ed pozici.<\/strong> Zva\u017ete se, zm\u011b\u0159te obvody (bicepsy, pas, boky, zadek, stehna, l\u00fdtka), a pokud je to mo\u017en\u00e9 zajd\u011bte si na <strong>InBody<\/strong>, kter\u00e9 zm\u011b\u0159\u00ed tak\u00e9 mno\u017estv\u00ed sval\u016f a tuku. P\u0159\u00edstrojem InBody jsou zpravidla vybaven\u00e9 v\u011bt\u0161\u00ed posilovny nebo nutri\u010dn\u00ed poradny, kde tak\u00e9 m\u00edvaj\u00ed mo\u017enost krom\u011b klasick\u00e9 konzultace zaj\u00edt pouze na m\u011b\u0159en\u00ed. Ud\u011bl\u00e1te dob\u0159e, kdy\u017e se nav\u00edc (pro sv\u00e9 vlastn\u00ed pot\u0159eby) vyfot\u00edte na n\u011bjak\u00e9m dobr\u00e9m sv\u011btle ve spodn\u00edm pr\u00e1dle. Na fotk\u00e1ch toti\u017e m\u016f\u017eete vid\u011bt zm\u011bny, kter\u00e9 jste samy na sob\u011b ani nezaregistrovaly. V\u0161e si pak m\u016f\u017eete zapisovat do progresov\u00e9ho den\u00edku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pak si zhruba za m\u011bs\u00edc napl\u00e1nujte kontroln\u00ed m\u011b\u0159en\u00ed. Ide\u00e1ln\u011b za stejn\u00fdch podm\u00ednek (denn\u00ed doba, oble\u010den\u00ed, f\u00e1ze menstrua\u010dn\u00edho cyklu) se zase zva\u017ete (zajd\u011bte na InBody), zm\u011b\u0159te obvody a vyfo\u0165te se. Pak porovnejte v\u00fdsledky z p\u0159edchoz\u00edho m\u011b\u0159en\u00ed.<strong> Nic si ned\u011blejte z toho, pokud po prvn\u00edm m\u011bs\u00edci hned neuvid\u00edte velk\u00e9 v\u00fdsledky.<\/strong> Dos\u00e1hnout viditeln\u00fdch v\u00fdsledk\u016f chce \u010das a trp\u011blivost. V p\u0159\u00edpad\u011b, \u017ee ani po del\u0161\u00ed dob\u011b (3 m\u011bs\u00edc\u00edch) neuvid\u00edte zm\u011bny, bude pot\u0159eba zhodnotit aktu\u00e1ln\u00ed tr\u00e9ninkov\u00fd pl\u00e1n, j\u00eddeln\u00ed\u010dek, sp\u00e1nek i dal\u0161\u00ed faktory a zkusit ud\u011blat n\u011bjak\u00e9 zm\u011bny. T\u011blo ka\u017ed\u00e9 z n\u00e1s toti\u017e m\u016f\u017ee reagovat trochu jinak, a proto je kl\u00ed\u010dov\u00e9 naj\u00edt to, co nejl\u00e9pe funguje zrovna v\u00e1m.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1124x750.jpg\" alt=\"Nastaven\u00ed c\u00edl\u016f p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f\" class=\"wp-image-600214\" title=\"Nastaven\u00ed c\u00edl\u016f p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nastaveni-cilu\">2. Nastavte si realistick\u00e9 c\u00edle<\/h3>\n\n\n\n<p>Do nab\u00edr\u00e1n\u00ed sval\u016f b\u011b\u017ete s v\u011bdom\u00edm, \u017ee se jedn\u00e1 o proces, kter\u00fd vy\u017eaduje \u010das a trp\u011blivost. V\u011b\u0159te, \u017ee i ta fitnesska, kterou s obdivem sledujete na Instagramu, se ke sv\u00e9 aktu\u00e1ln\u00ed postav\u011b propracovala za roky poctiv\u00e9 d\u0159iny a rozhodn\u011b nez\u00edskala takov\u00e9 t\u011blo za p\u00e1r t\u00fddn\u016f. Proto je d\u016fle\u017eit\u00e9 si <strong>stanovit realistick\u00e9 c\u00edle, kter\u00e9 v\u00e1m pomohou udr\u017eet motivaci a zabr\u00e1nit frustraci z p\u0159\u00edli\u0161 vysok\u00fdch o\u010dek\u00e1v\u00e1n\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Va\u0161e c\u00edle by m\u011bly b\u00fdt co nejspecifi\u010dt\u011bj\u0161\u00ed.<\/strong> Zamyslete se nad t\u00edm, kolik sval\u016f m\u016f\u017eete re\u00e1ln\u011b nabrat t\u0159eba za m\u011bs\u00edc nebo rok?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podle studi\u00ed maj\u00ed rychlej\u0161\u00ed progres zpravidla za\u010d\u00e1te\u010dnice. T\u011bm se m\u016f\u017ee poda\u0159it p\u0159ibrat i <strong>0,5 kg sval\u016f za m\u011bs\u00edc a okolo 5\u20136 kg za rok.<\/strong>&nbsp;<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b pokro\u010dilej\u0161\u00edch sportovky\u0148, kter\u00e9 u\u017e cvi\u010d\u00ed d\u00e9le ne\u017e rok, je progres zpravidla pomalej\u0161\u00ed a to\u010d\u00ed se okolo <strong>2\u20133 kg ro\u010dn\u011b.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[15\u201316]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, j<strong>ak se h\u00fdbe va\u0161e svalov\u00e1 hmota, sledujte ide\u00e1ln\u011b na InBody nebo jin\u00e9 chytr\u00e9 v\u00e1ze. <\/strong>B\u011b\u017en\u00e1 dom\u00e1c\u00ed v\u00e1ha m\u016f\u017ee uk\u00e1zat, \u017ee jste p\u0159ibraly, ale nerozpozn\u00e1, zda jsou to jen svaly nebo i tuk. Tak\u00e9 se p\u0159ipravte na to, \u017ee je velmi t\u011b\u017ek\u00e9 p\u0159ib\u00edrat \u010dist\u011b svalovou hmotu a nejsp\u00ed\u0161 v\u00e1m p\u016fjde lehce nahoru i tuk, co\u017e je zcela p\u0159irozen\u00e9. Pravd\u011bpodobn\u011b se v\u00e1m ale zm\u011bn\u00ed pom\u011br t\u011blesn\u00fdch tk\u00e1n\u00ed, a postupn\u011b se tak bude sni\u017eovat <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">procento t\u011blesn\u00e9ho tuku<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte si d\u00e1vat jen c\u00edle v rychlosti nab\u00edr\u00e1n\u00ed sval\u016f, ale tak\u00e9 v tr\u00e9ninku nebo <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00eddeln\u00ed\u010dku<\/a>. Nap\u0159\u00edklad \u017ee p\u016fjdete alespo\u0148 3kr\u00e1t t\u00fddn\u011b do posilovny, do 6 m\u011bs\u00edc\u016f zvednete svou maxim\u00e1lku na <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159ep<\/a> o 10 %, ka\u017ed\u00fd den sn\u00edte 5 porc\u00ed ovoce a zeleniny, vypijete minim\u00e1ln\u011b 2 litry vody a podobn\u011b<strong>. C\u00edle si m\u016f\u017eete v \u010dase upravovat podle toho, jak se v\u00e1m bude da\u0159it, a dal\u0161\u00edch okolnost\u00ed, kter\u00e9 v \u017eivot\u011b nastanou.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o tom, jak si nastavit splniteln\u00e9 c\u00edle, se dozv\u00edte v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-stanovit-cil-a-uspesne-ho-zvladnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si stanovit c\u00edl a \u00fasp\u011b\u0161n\u011b ho zvl\u00e1dnout.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1124x749.jpg\" alt=\"J\u00eddeln\u00ed\u010dek pro \u017eeny na nab\u00edr\u00e1n\u00ed sval\u016f\" class=\"wp-image-600230\" title=\"J\u00eddeln\u00ed\u010dek pro \u017eeny na nab\u00edr\u00e1n\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jidelnicek\">3. Zvy\u0161te kalorick\u00fd p\u0159\u00edjem a jezte vyv\u00e1\u017een\u011b<\/h3>\n\n\n\n<p>P\u0159i nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty je pot\u0159eba j\u00edst v\u00edce, ne\u017e za den sp\u00e1l\u00edte, tedy<strong> dostat se do kalorick\u00e9ho nadbytku. <\/strong>Neznamen\u00e1 to ale, \u017ee se m\u00e1te p\u0159ej\u00eddat jako smyslu zbaven\u00ed a spo\u0159\u00e1dat v\u0161e, co nab\u00edz\u00ed va\u0161e sp\u00ed\u017e nebo ledni\u010dka. Zpravidla sta\u010d\u00ed v\u00e1\u0161 aktu\u00e1ln\u00ed energetick\u00fd p\u0159\u00edjem, na kter\u00e9 si udr\u017eujete hmotnost, <strong>zv\u00fd\u0161it o 10\u201320 %. <\/strong>To prakticky znamen\u00e1<strong> p\u0159idat 250\u2013500 kcal na den. <\/strong>P\u0159ibli\u017en\u011b 250 kcal m\u00e1 nap\u0159\u00edklad 70 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/minutove-ovesne-vlocky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlo\u010dek<\/a> nebo r\u00fd\u017ee, 40 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a> nebo 70 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gaineru<\/a>.<strong> <\/strong>Jak vid\u00edte, nejedn\u00e1 se o \u017e\u00e1dn\u00e9 extra velk\u00e9 porce j\u00eddla nav\u00edc.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><strong> <\/strong>[17\u201319]<\/sup><\/mark><\/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\">Kolik j\u00edst b\u00edlkovin, sacharid\u016f a tuku p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f?<\/h4>\n\n\n\n<p>Doporu\u010den\u00ed pro r\u016fst svalov\u00e9 hmoty podle <strong>International Society of Sports Nutrition (ISSN)<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Makro\u017eivina<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Doporu\u010den\u00fd p\u0159\u00edjem (g\/kg t\u011blesn\u00e9 hmotnosti denn\u011b)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Procenta z celkov\u00e9ho denn\u00edho p\u0159\u00edjmu kalori\u00ed<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u00edlkoviny<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4\u20132,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sacharidy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20137<\/td><td class=\"has-text-align-center\" data-align=\"center\">45\u201365 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tuky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201335 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Optim\u00e1ln\u00ed p\u0159\u00edjem na m\u00edru v\u00e1m b\u011bhem chvilky spo\u010d\u00edt\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\"  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>a makro\u017eivin.<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Cel\u00fdm procesem sestavov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku od A do Z v\u00e1s provede \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>J\u00eddeln\u00ed\u010dek na m\u00edru: Kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker.<\/strong><\/a><\/li>\n\n\n\n<li>O specifick\u00fdch v\u00fd\u017eivov\u00fdch pot\u0159eb\u00e1ch \u017een se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/zeny-a-vyziva-nejdulezitejsi-vitaminy-a-mineralni-latky-pro-zdravi-a-krasu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017deny a v\u00fd\u017eiva: Nejd\u016fle\u017eit\u011bj\u0161\u00ed vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky pro zdrav\u00ed a kr\u00e1su.<\/strong><\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"Jak j\u00edst p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f?\" class=\"wp-image-600246\" title=\"Jak j\u00edst p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bilkoviny\">4. Pohl\u00eddejte si p\u0159\u00edjem b\u00edlkovin<\/h3>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin je vedle silov\u00e9ho tr\u00e9ninku d\u016fle\u017eitou prom\u011bnou v r\u016fstu svalov\u00e9 hmoty. V na\u0161ich t\u011blech toti\u017e <strong>prakticky neust\u00e1le doch\u00e1z\u00ed k rozpadu a tvorb\u011b svalov\u00fdch b\u00edlkovin.<\/strong> A o to intenzivn\u011bji se to d\u011bje b\u011bhem cvi\u010den\u00ed i po n\u011bm. <strong>Aby svaly rostly a zv\u011bt\u0161ovaly sv\u016fj objem, je tak zapot\u0159eb\u00ed za den p\u0159ijmout dostatek b\u00edlkovin, <\/strong>kter\u00e9 stimuluj\u00ed tvorbu svalov\u00fdch b\u00edlkovin (MPS \u2013 muscle protein synthesis).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro \u017eeny, kter\u00e9 cht\u011bj\u00ed budovat svalovou hmotu, je d\u016fle\u017eit\u00e9 zajistit dostate\u010dn\u00fd p\u0159\u00edjem t\u00e9to makro\u017eiviny, co\u017e obvykle znamen\u00e1 konzumaci <strong>1,4\u20132,0 gramy b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b.<\/strong> Nap\u0159\u00edklad pro \u017eenu v\u00e1\u017e\u00edc\u00ed 60 kilogram\u016f to p\u0159edstavuje zhruba 84\u2013120 gram\u016f protein\u016f denn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010c\u00edm intenzivn\u011bji a \u010dast\u011bji tr\u00e9nujete, t\u00edm v\u00edce b\u00edlkovin va\u0161e t\u011blo pot\u0159ebuje pro regeneraci <\/strong>a r\u016fst svalov\u00e9 hmoty. P\u0159i silov\u00e9m tr\u00e9ninku je tedy kl\u00ed\u010dov\u00e9 db\u00e1t na pravideln\u00fd p\u0159\u00edjem b\u00edlkovin, kter\u00e9 pomohou optimalizovat regeneraci a maximalizovat svalov\u00fd r\u016fst.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi nejlep\u0161\u00ed zdroje b\u00edlkovin pat\u0159\u00ed maso (libov\u00e9 druhy \u2013 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ku\u0159ec\u00ed<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kruti-prsa-marinovana-ve-vode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kr\u016ft\u00ed prsa<\/a>, hov\u011bz\u00ed zadn\u00ed), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">(tu\u0148\u00e1k<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/losos-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">losos<\/a>), <a href=\"https:\/\/gymbeam.cz\/vajicka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vejce<\/a>, jogurt, tvaroh, skyr, s\u00fdry a dal\u0161\u00ed ml\u00e9\u010dn\u00e9 v\u00fdrobky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ob\u010das m\u016f\u017ee b\u00fdt t\u011b\u017ek\u00e9 sv\u00e9 b\u00edlkoviny uj\u00edst a v takov\u00e9 p\u0159\u00edpad\u011b se hod\u00ed protein. O tom, jak ho u\u017e\u00edvat spr\u00e1vn\u011b, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/protein-pro-zeny-a-jeho-ucinky-vyhody-a-davkovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak protein m\u011bn\u00ed \u017eensk\u00e9 t\u011blo a pom\u00e1h\u00e1 zhubnout?<\/strong><\/a><\/li>\n\n\n\n<li>O nejlep\u0161\u00edch zdroj\u00edch b\u00edlkovin se v\u00edce do\u010dtete v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"B\u00edlkoviny a nab\u00edr\u00e1n\u00ed sval\u016f\" class=\"wp-image-600262\" title=\"B\u00edlkoviny a nab\u00edr\u00e1n\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"silovy-trenink\">5. Za\u010dn\u011bte se silov\u00fdm tr\u00e9ninkem<\/h3>\n\n\n\n<p>Kdy\u017e u\u017e m\u00e1me po\u0159e\u0161en\u00fd j\u00eddeln\u00ed\u010dek a j\u00edme v\u00edce energie, p\u0159ich\u00e1z\u00ed na \u0159adu ten nejlep\u0161\u00ed zp\u016fsob, jak kalorie nav\u00edc vyu\u017e\u00edt. T\u00edm nem\u016f\u017ee b\u00fdt nic jin\u00e9ho ne\u017e silov\u00fd tr\u00e9nink. Ten zahrnuje<strong> cvi\u010den\u00ed, kter\u00e9 vyu\u017e\u00edv\u00e1 odpor, jako je nap\u0159\u00edklad v\u00e1ha vlastn\u00edho t\u011bla, <\/strong><a href=\"https:\/\/gymbeam.cz\/cinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dinky<\/strong><\/a><strong> nebo posilovac\u00ed stroje.<\/strong> P\u0159i tom doch\u00e1z\u00ed k nap\u00edn\u00e1n\u00ed svalov\u00fdch vl\u00e1ken a jejich drobn\u00e9mu po\u0161kozen\u00ed. Ve svalech tak nastane kr\u00e1tkodob\u00fd mechanick\u00fd i metabolick\u00fd stres spole\u010dn\u011b s dal\u0161\u00edmi fyziologick\u00fdmi reakcemi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po cvi\u010den\u00ed pak prob\u00edhaj\u00ed adapta\u010dn\u00ed mechanismy, <\/strong>d\u00edky kter\u00fdm se tak tato vl\u00e1kna oprav\u00ed a zocel\u00ed. Takto se va\u0161e t\u011blo l\u00e9pe p\u0159izp\u016fsob\u00ed opakovan\u00e9 z\u00e1t\u011b\u017ei, co\u017e je hlavn\u00edm principem s\u00edlen\u00ed a svalov\u00e9ho r\u016fstu. To je hlavn\u00ed d\u016fvod, pro\u010d se s ka\u017ed\u00fdm tr\u00e9ninkem c\u00edt\u00edte siln\u011bj\u0161\u00ed a zvl\u00e1d\u00e1te v\u00edce opakov\u00e1n\u00ed nebo zvedat v\u011bt\u0161\u00ed v\u00e1hy. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[20\u201321]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete, aby va\u0161e cvi\u010den\u00ed p\u0159in\u00e1\u0161elo v\u00fdsledky i v dlouhodob\u00e9m horizontu? V tom p\u0159\u00edpad\u011b se neobejdete bez <strong>principu progresivn\u00edho p\u0159et\u00ed\u017een\u00ed.<\/strong> Nemus\u00edte se b\u00e1t, nen\u00ed to \u017e\u00e1dn\u00e1 st\u0159edov\u011bk\u00e1 metoda mu\u010den\u00ed. Jde jednodu\u0161e o to, \u017ee p\u0159i cvi\u010den\u00ed je pot\u0159eba postupn\u00e9 zvy\u0161ov\u00e1n\u00ed z\u00e1t\u011b\u017ee. M\u016f\u017ee to b\u00fdt zv\u00fd\u0161en\u00ed v\u00e1hy, po\u010dtu opakov\u00e1n\u00ed nebo intenzity cvi\u010den\u00ed. D\u00edky tomu se va\u0161e t\u011blo mus\u00ed adaptovat na nov\u00e9 impulzy, co\u017e <strong>zabra\u0148uje stagnaci, a naopak podporuje r\u016fst a s\u00edlen\u00ed va\u0161ich sval\u016f. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[20\u201321]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9nink pro \u017eeny\" class=\"wp-image-600278\" title=\"Silov\u00fd tr\u00e9nink pro \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Jak cvi\u010dit, aby rostly svaly?<\/h4>\n\n\n\n<p>Svaly pot\u0159ebuj\u00ed pro sv\u016fj <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u016fst<\/a> dostate\u010dn\u00fd impuls, kter\u00fd v nich vyvol\u00e1v\u00e1 tr\u00e9ninkov\u00e1 adaptace. M\u016f\u017eete tak zapomenout na archaick\u00e9 doporu\u010den\u00ed, \u017ee by \u017eeny m\u011bly cvi\u010dit s n\u00edzk\u00fdmi vahami velk\u00fd po\u010det opakov\u00e1n\u00ed. Pro r\u016fst sval\u016f se nej\u010dast\u011bji doporu\u010duje z\u00e1t\u011b\u017e v rozmez\u00ed<strong> 60\u201380 % 1RM<\/strong> (One-Repetition Maximum) neboli 1 opakov\u00e1n\u00ed s maxim\u00e1ln\u00ed vahou. V po\u010dtu opakov\u00e1n\u00ed je zlat\u00fdm st\u0159edem <strong>8\u201312 odcvi\u010den\u00fdch ve 4\u20136 s\u00e9ri\u00edch<\/strong>. Nezapome\u0148te v\u0161ak ani na pauzy mezi s\u00e9riemi, kter\u00e9 typicky trvaj\u00ed 1\u20133 minuty. A nev\u011b\u0159te tomu, \u017ee cvi\u010den\u00ed s t\u011b\u017ek\u00fdmi v\u00e1hami je vhodn\u00e9 jen pro mu\u017ee, i \u017eeny si d\u00edky nim mohou vybudovat atraktivn\u00ed postavu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[22]&nbsp;<\/sup><\/mark><\/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 si vybrat cviky do tr\u00e9ninku?<\/h4>\n\n\n\n<p>\u017d\u00e1dn\u00e9 z\u00e1zra\u010dn\u00e9 cviky na r\u016fst sval\u016f neexistuj\u00ed. V\u017edy jde hlavn\u011b o spln\u011bn\u00ed podm\u00ednek v\u00fd\u0161e a celkov\u011b dobr\u00e9 nastaven\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu. M\u016f\u017eete klidn\u011b za\u010d\u00edt se cviky s vlastn\u00ed vahou. Efektivn\u011bj\u0161\u00ed jsou v\u0161ak cviky se z\u00e1t\u011b\u017e\u00ed. Pokud s posilov\u00e1n\u00edm teprve za\u010d\u00edn\u00e1te a nejste si jist\u00ed spr\u00e1vnou technikou, doporu\u010dujeme vyhledat zku\u0161en\u00e9ho tren\u00e9ra, kter\u00fd v\u00e1m ji b\u011bhem osobn\u00edch tr\u00e9nink\u016f vysv\u011btl\u00ed. Hezk\u00fd z\u00e1klad v\u00e1m daj\u00ed tak\u00e9 na\u0161e <a href=\"https:\/\/gymbeam.cz\/blog\/treninkove-plany\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dl\u00e1nky s cviky<\/strong><\/a><strong>, kter\u00e9 v\u017edy obsahuj\u00ed popis spr\u00e1vn\u00e9ho proveden\u00ed i \u010dast\u00e9 chyby. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[23\u201324]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e9nink postavte na z\u00e1kladn\u00edch cvic\u00edch, jako jsou d\u0159epy, mrtv\u00e9 tahy, tlaky na ramena nebo bicepsov\u00e9 zdvihy.&nbsp;<\/li>\n\n\n\n<li>Na ka\u017edou partii si vyberte 2\u20134 cviky. Zahr\u0148te komplexn\u00ed (v\u00edcekloubov\u00e9) i izolovan\u00e9 (jednokloubov\u00e9) cviky.<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b men\u0161\u00edch sval\u016f, jako je t\u0159eba biceps, sta\u010d\u00ed obecn\u011b m\u00e9n\u011b cvik\u016f.&nbsp;<\/li>\n\n\n\n<li>P\u0159idejte i unilater\u00e1ln\u00ed cviky (na jednu kon\u010detinu), p\u0159i kter\u00fdch se budete v\u00edce soust\u0159edit na procvi\u010den\u00ed lev\u00e9 nebo prav\u00e9 kon\u010detiny zvl\u00e1\u0161\u0165. Pat\u0159\u00ed mezi n\u011b t\u0159eba bulharsk\u00e9 d\u0159epy, v\u00fdpady nebo bicepsov\u00e9 zdvihy s jednoru\u010dkou.&nbsp;<\/li>\n\n\n\n<li>Kombinujte cviky s voln\u00fdmi vahami (<a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osa<\/a>) a na posilovac\u00edch stroj\u00edch (kladkostroj, peck deck).<\/li>\n\n\n\n<li>P\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed p\u0159ipravte svaly na z\u00e1t\u011b\u017e pomoc\u00ed rozcvi\u010dky, kter\u00e1 zpravidla obsahuje mobilizaci kloub\u016f a cviky s vlastn\u00ed vahou.&nbsp;<\/li>\n\n\n\n<li>Na za\u010d\u00e1tek tr\u00e9ninku v\u017edy za\u0159a\u010fte technicky nejn\u00e1ro\u010dn\u011bj\u0161\u00ed cviky. Nej\u010dast\u011bji se jedn\u00e1 o komplexn\u00ed a ty, kter\u00e9 zat\u011b\u017euj\u00ed velk\u00e9 svalov\u00e9 skupiny (z\u00e1da, nohy).&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak si napl\u00e1novat tr\u00e9ninky se v\u0161emi prom\u011bnn\u00fdmi, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n do posilovny?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">P\u0159\u00edklad vhodn\u00fdch cvik\u016f dle \u010d\u00e1sti t\u011bla<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Posilovan\u00e1 partie<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cviky v tr\u00e9ninku<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ramena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s osou, upa\u017eov\u00e1n\u00ed s jednoru\u010dkou vestoje, Arnoldovy tlaky&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Z\u00e1da<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159itahov\u00e1n\u00ed osy v p\u0159edklonu, shyby nadhmatem na \u0161iroko, stahov\u00e1n\u00ed horn\u00ed kladky, p\u0159\u00edtahy jednoru\u010dky vkle\u010de na lavici&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Biceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00fd zdvih s osou, kladivov\u00fd zdvih s jednoru\u010dkami, bicepsov\u00fd zdvih na spodn\u00ed kladce<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Triceps<\/a>&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Stahov\u00e1n\u00ed horn\u00ed kladky, kick-back s jednoru\u010dkou, tricepsov\u00e9 tlaky s jednoru\u010dkami vle\u017ee<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hrudn\u00edk<\/a>&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, pullover s jednoru\u010dkou, rozpa\u017eov\u00e1n\u00ed na stroji peck-deck<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u0159icho<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">St\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou a rukou v le\u017ee na z\u00e1dech, plank, p\u0159itahov\u00e1n\u00ed kolen ve visu na hrazd\u011b, rusk\u00fd twist<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">H\u00fd\u017ed\u011b<\/a>&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00ed d\u0159epy, sumo mrtv\u00fd tah, hip thrust, v\u00fdpady<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stehna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159edn\u00ed d\u0159epy, rumunsk\u00e9 mrtv\u00e9 tahy, p\u0159edkop\u00e1v\u00e1n\u00ed na stroji, leg press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L\u00fdtka<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpony s osou, v\u00fdpony na stroji<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Jak \u010dasto cvi\u010dit p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f?&nbsp;<\/h4>\n\n\n\n<p>Pokud m\u00e1te na posilov\u00e1n\u00ed \u010das jen<strong> 2\u20133kr\u00e1t t\u00fddn\u011b, bude ide\u00e1ln\u00ed zvolit full-body tr\u00e9nink.<\/strong> V r\u00e1mci n\u011bj si napl\u00e1nujte cviky na horn\u00ed i doln\u00ed polovinu t\u011bla. <strong>P\u0159i frekvenci tr\u00e9ninku 3kr\u00e1t t\u00fddn\u011b a v\u00edce m\u016f\u017eete st\u0159\u00eddat vr\u0161ek a spodek.&nbsp;<\/strong><\/p>\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\" id=\"regenerace\">6. V\u011bnujte prostor regeneraci<\/h3>\n\n\n\n<p>V tr\u00e9ninkov\u00e9m pl\u00e1nu nezapome\u0148te zohlednit tak\u00e9 pot\u0159ebu odpo\u010dinku. Nemus\u00edte jet st\u00e1le na 100 % s p\u0159edstavou, \u017ee jedin\u011b tak dos\u00e1hnete v\u00fdsledk\u016f. Klidn\u011b jednou za m\u011bs\u00edc nebo dva za\u0159a\u010fte deload t\u00fdden, b\u011bhem kter\u00e9ho sn\u00ed\u017e\u00edte z\u00e1t\u011b\u017e, po\u010det opakov\u00e1n\u00ed a klidn\u011b i s\u00e9ri\u00ed. Tento t\u00fdden v\u00e1m umo\u017en\u00ed trochu zvolnit, a d\u00edky tomu <strong>naberete s\u00edly do dal\u0161\u00edch n\u00e1ro\u010dn\u00fdch tr\u00e9nink\u016f. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[25]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezapom\u00ednejte, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" class=\"ek-link\"><strong>regene<\/strong><\/a><strong><a aria-label=\"r (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">r<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-techniky-regenerace-zmirneni-namozenych-svalu-a-unavy-po-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ace<\/strong><\/a><strong> nen\u00ed jen o leno\u0161en\u00ed na gau\u010di. Dny bez posilovny m\u016f\u017eete str\u00e1vit i aktivn\u011b a za\u0159adit t\u0159eba<\/strong> lehk\u00e9 kardio, stre\u010dink nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00f3gu<\/a>, co\u017e m\u016f\u017ee pomoci uvolnit svaly a urychlit regeneraci. Pamatujte tak\u00e9 na to, \u017ee k<strong> \u00fapln\u00e9 regeneraci sval\u016f po silov\u00e9m zat\u00ed\u017een\u00ed doch\u00e1z\u00ed zhruba za 24\u201372 hodin. <\/strong>Proto je ide\u00e1ln\u00ed procvi\u010dit jednu svalovou partii zhruba dvakr\u00e1t t\u00fddn\u011b.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [26]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1\u0161 tr\u00e9ninkov\u00fd pl\u00e1n by m\u011bl b\u00fdt vyv\u00e1\u017een\u00fd a zahrnovat dny s intenzivn\u00edm cvi\u010den\u00edm, ale i s odpo\u010dinkem, aby va\u0161e t\u011blo m\u011blo \u010das se adaptovat na z\u00e1t\u011b\u017e, r\u016fst a s\u00edlit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d je regenerace tak d\u016fle\u017eit\u00e1 a jak\u00e9 formy za\u0159azovat, dozv\u00edte se to z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tip\u016f, jak nejl\u00e9pe zregenerovat t\u011blo po tr\u00e9ninku.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1124x749.jpg\" alt=\"Regenerace salov\u00e9 hmoty\" class=\"wp-image-600296\" title=\"Regenerace salov\u00e9 hmoty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spanek\">7. Sp\u011bte jako \u0160\u00edpkov\u00e1 R\u016f\u017eenka&nbsp;<\/h3>\n\n\n\n<p>Sp\u00e1t t\u00edm nejhlub\u0161\u00edm sp\u00e1nkem a \u010dekat na polibek probuzen\u00ed od kr\u00e1sn\u00e9ho prince nemus\u00edte, ale kdy\u017e si budete pravideln\u011b dop\u0159\u00e1vat poctivou osmi\u010dku v \u0159\u00ed\u0161i sn\u016f, mo\u017en\u00e1 se probud\u00edte s v\u011bt\u0161\u00edmi svaly. Kvalitn\u00ed sp\u00e1nek toti\u017e zast\u0159e\u0161uje ve\u0161ker\u00e9 na\u0161e sna\u017een\u00ed. Nejen\u017ee b\u011bhem n\u011bj prob\u00edh\u00e1 obnova fyzick\u00fdch i du\u0161evn\u00edch sil, z\u00e1rove\u0148 <strong>doch\u00e1z\u00ed k oprav\u011b tr\u00e9ninkem namo\u017een\u00fdch sval\u016f.<\/strong> Zejm\u00e9na v dob\u011b hlubok\u00e9ho sp\u00e1nku (non-REM f\u00e1ze) se toti\u017e <strong>v organismu vyplavuje r\u016fstov\u00fd hormon,<\/strong> kter\u00fd je nezbytn\u00fd pro budov\u00e1n\u00ed svalov\u00e9 hmoty. Proto je d\u016fle\u017eit\u00e9 si i ze sp\u00e1nku ud\u011blat jednu z priorit a v\u011bnovat mu alespo\u0148 <strong>7\u20139 hodin denn\u011b. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[27\u201328]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e naopak sp\u00edme m\u00e1lo, m\u016f\u017ee se v na\u0161em t\u011ble vyplavit tak\u00e9 v\u00edce kortizolu. Jedn\u00e1 se o zn\u00e1m\u00fd <strong>stresov\u00fd hormon, jeho\u017e<\/strong> <strong>vysok\u00e1 hladina komplikuje r\u016fst sval\u016f.<\/strong> N\u011bkdy se ozna\u010duje t\u00e9\u017e jako katabolick\u00fd hormon. To znamen\u00e1, \u017ee p\u0159isp\u00edv\u00e1 k rozkladu svalov\u00e9 hmoty na energii, a brzd\u00ed tak jej\u00ed tvorbu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[27\u201328]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nek je tak <strong>skv\u011bl\u00fdm n\u00e1strojem, jak v t\u011ble vytvo\u0159it ide\u00e1ln\u00ed hormon\u00e1ln\u00ed prost\u0159ed\u00ed pro r\u016fst sval\u016f<\/strong> a maximalizaci v\u00fdsledk\u016f na\u0161eho tr\u00e9ninkov\u00e9ho \u00fasil\u00ed. My v\u0161ak v\u00edme, \u017ee v \u017eivot\u011b nejde v\u017edy v\u0161echno podle na\u0161ich pl\u00e1nu \u010di p\u0159edstav a <strong>stane se, \u017ee n\u011bkdy sp\u00edme m\u00e9n\u011b. <\/strong>V takov\u00e9m p\u0159\u00edpad\u011b je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee to neznamen\u00e1 ztr\u00e1tu v\u0161ech dosa\u017een\u00fdch v\u00fdsledk\u016f. Kdy\u017e sp\u00edte m\u00e9n\u011b, p\u0159izp\u016fsobte tomu i tr\u00e9ninkov\u00fd pl\u00e1n, zvoln\u011bte a nebu\u010fte na sebe tak p\u0159\u00edsn\u00e9. A\u017e zase budete m\u00edt prostor sp\u00e1t v\u00edce, m\u016f\u017eete se do v\u0161eho op\u011bt pustit na 100 %.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00edce o tom, jakou roli m\u00e1 sp\u00e1nek v dosahov\u00e1n\u00ed c\u00edl\u016f, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud m\u00e1te pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm, ur\u010dit\u011b dejte \u0161anci praktick\u00fdm rad\u00e1m z \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1124x749.jpg\" alt=\"Sp\u00e1nek a r\u016fst sval\u016f\" class=\"wp-image-600314\" title=\"Sp\u00e1nek a r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"prace-se-stresem\">8. Nau\u010dte se pracovat se stresem<\/h3>\n\n\n\n<p>Stres je p\u0159irozenou sou\u010d\u00e1st\u00ed \u017eivota, ale pokud je dlouhodob\u00fd a ne\u0159e\u0161\u00edme ho, <strong>m\u016f\u017ee m\u00edt negativn\u00ed vliv na va\u0161e zdrav\u00ed i schopnost nab\u00edrat svaly.<\/strong> V reakci na stres se toti\u017e uvol\u0148uje hormon kortizol, kter\u00fd m\u016f\u017ee v\u00fdrazn\u011b zpomalit r\u016fst sval\u016f. Proto je d\u016fle\u017eit\u00e9 se nau\u010dit se stresem l\u00e9pe pracovat a naj\u00edt si na to techniky, kter\u00e9 v\u00e1m budou fungovat. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[29]&nbsp;&nbsp;<\/sup><\/mark><\/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\">Vyzkou\u0161ejte p\u00e1r osv\u011bd\u010den\u00fdch technik a z\u016fsta\u0148te u t\u011bch, kter\u00e9 v\u00e1m nejl\u00e9pe funguj\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>za\u0159a\u010fte dechov\u00e9 cvi\u010den\u00ed \u2013 hlubok\u00fd n\u00e1dech a v\u00fddech<\/li>\n\n\n\n<li>zajd\u011bte do p\u0159\u00edrody nebo si zacvi\u010dte <a href=\"https:\/\/gymbeam.cz\/blog\/9-typu-jogy-a-jejich-prinos-pro-fyzicke-a-dusevni-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00f3gu<\/a><\/li>\n\n\n\n<li>pi\u0161te si den\u00edk<\/li>\n\n\n\n<li>soust\u0159e\u010fte se pouze na v\u011bci, kter\u00e9 dok\u00e1\u017eete ovlivnit<\/li>\n\n\n\n<li>dop\u0159ejte si mas\u00e1\u017e, kosmetiku nebo jinou formu relaxace<\/li>\n\n\n\n<li>zajd\u011bte na k\u00e1vu s kamar\u00e1dkou<\/li>\n\n\n\n<li>vyzkou\u0161ejte <a href=\"https:\/\/gymbeam.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">meditaci<\/a> \u2013 nap\u0159. podle mindfulness aplikace<\/li>\n\n\n\n<li>dejte \u0161anci <a href=\"https:\/\/gymbeam.cz\/blog\/adaptogeny-prirodni-latky-ktere-pomahaji-zvladat-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogen\u016fm<\/a>, co\u017e jsou l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed bojovat se stresem<\/li>\n\n\n\n<li>poslouchejte relaxa\u010dn\u00ed hudbu nebo si pus\u0165te odpo\u010dinkov\u00fd film<\/li>\n\n\n\n<li>skv\u011ble m\u016f\u017ee poslou\u017eit tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sauna<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">otu\u017eov\u00e1n\u00ed<\/a> nebo hork\u00e1 koupel<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak na n\u00e1s p\u016fsob\u00ed stres a co na n\u011bj nejl\u00e9pe funguje, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1124x749.jpg\" alt=\"Stres a r\u016fst sval\u016f\" class=\"wp-image-600332\" title=\"Stres a r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-2048x1364.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"suplementy\">9. Vyzkou\u0161ejte ov\u011b\u0159en\u00e9 funk\u010dn\u00ed suplementy<\/h3>\n\n\n\n<p>V\u00fdsledky m\u016f\u017eete podpo\u0159it tak\u00e9 vhodn\u011b zvolen\u00fdmi v\u00fd\u017eivov\u00fdmi dopl\u0148ky. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[19]&nbsp;<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kvalitn\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/gainery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gainer<\/strong><\/a><strong> v\u00e1m m\u016f\u017ee pomoci zv\u00fd\u0161it energetick\u00fd p\u0159\u00edjem<\/strong> zejm\u00e9na v p\u0159\u00edpadech, kdy nejste schopni uj\u00edst c\u00edlen\u00e9 mno\u017estv\u00ed energie formou pevn\u00e9 stravy nebo z jak\u00e9hokoliv d\u016fvod\u016f up\u0159ednost\u0148ujete tekutou v\u00fd\u017eivu, kter\u00e1 je rychleji vst\u0159ebateln\u00e1.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Syrov\u00e1tkov\u00fd<\/strong><\/a><strong> nebo <\/strong><a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostlinn\u00fd protein<\/strong><\/a><strong> usnadn\u00ed spln\u011bn\u00ed doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu b\u00edlkovin<\/strong> a po tr\u00e9ninku podpo\u0159\u00ed regeneraci.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a><strong> jsou esenci\u00e1ln\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminokyseliny<\/strong><\/a><strong>,<\/strong> kter\u00e9 t\u011blo dok\u00e1\u017ee p\u0159i sportovn\u00ed aktivit\u011b vyu\u017e\u00edt jako zdroj energie. D\u00edky tomu mohou p\u0159isp\u011bt k ochran\u011b sval\u016f p\u0159ed sp\u00e1len\u00edm na energii b\u011bhem velmi n\u00e1ro\u010dn\u00fdch a dlouh\u00fdch tr\u00e9nink\u016f.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a><strong> m\u016f\u017ee prost\u0159ednictv\u00edm regenerace ATP podpo\u0159it fyzick\u00fd v\u00fdkon<\/strong> zejm\u00e9na b\u011bhem kr\u00e1tkodob\u00fdch po sob\u011b jdouc\u00edch intervalech intenzivn\u00edho tr\u00e9ninku. Pom\u016f\u017ee tak i se silov\u00fdm v\u00fdkonem.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/komplexni-vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Multivitam\u00edn<\/strong><\/a><strong> pom\u016f\u017ee s dostatkem v\u0161ech z\u00e1kladn\u00edch mikro\u017eivin,<\/strong> kter\u00e9 hraj\u00ed d\u016fle\u017eitou roli v t\u00e9m\u011b\u0159 v\u0161ech biologick\u00fdch procesech v na\u0161ich t\u011blech.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>P\u0159edtr\u00e9ninkov\u00e9 stimulanty<\/strong><\/a><strong> zpravidla obsahuj\u00ed <\/strong><a href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kofein<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta alanin<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/taurin-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>taurin<\/strong><\/a> a dal\u0161\u00ed l\u00e1tky kter\u00e9 v\u00e1s povzbud\u00ed, pomohou p\u0159ipravit na tr\u00e9nink, a podat tak t\u0159eba i lep\u0161\u00ed fyzick\u00fd v\u00fdkon.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00edce o zm\u00edn\u011bn\u00fdch suplementech si m\u016f\u017eete p\u0159e\u010d\u00edst v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/5-efektivne-doplnky-vyzivy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Z\u00e1kladn\u00ed dopl\u0148ky na cvi\u010den\u00ed a jak se v nich vyznat?<\/strong><\/a><\/li>\n\n\n\n<li>S dopl\u0148ky pro \u017eeny se zase l\u00e9pe sezn\u00e1m\u00edte v \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/jake-doplnky-vyzivy-jsou-vhodne-pro-zeny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kter\u00e9 dopl\u0148ky pro \u017eeny jsou nejlep\u0161\u00ed na tr\u00e1ven\u00ed, v\u00fdkon a p\u00e9\u010di o kr\u00e1su?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1124x749.png\" alt=\"Suplementy pro r\u016fst sval\u016f u \u017eeny\" class=\"wp-image-600348\" title=\"Suplementy pro r\u016fst sval\u016f u \u017eeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"konzistence\">10. Bu\u010fte konzistentn\u00ed<\/h3>\n\n\n\n<p>V cel\u00e9m procesu nezapom\u00ednejte na to, \u017ee <strong>budov\u00e1n\u00ed svalov\u00e9 hmoty je dlouhodob\u00fd proces, kter\u00fd vy\u017eaduje trp\u011blivost a vytrvalost. <\/strong>M\u016f\u017ee to b\u00fdt dokonce n\u00e1ro\u010dn\u011bj\u0161\u00ed ne\u017e hubnut\u00ed. U toho m\u016f\u017eete m\u00edt viditeln\u00e9 v\u00fdsledky ji\u017e po n\u011bkolika t\u00fddnech, zat\u00edmco r\u016fst sval\u016f vy\u017eaduje m\u011bs\u00edce a\u017e roky konzistentn\u00edho \u00fasil\u00ed. Je to maraton, ne sprint. V\u011b\u0159te ale tomu, \u017ee se v\u00e1m ve v\u00fdsledku ve\u0161ker\u00e1 snaha vyplat\u00ed a<strong> \u010dasem budete skl\u00edzet sladk\u00e9 plody v podob\u011b vypracovan\u00e9 \u017eensk\u00e9 fitness postavy.<\/strong> Tak\u00e9 proto je pot\u0159eba m\u00edt dlouhodob\u011b udr\u017eiteln\u00fd pl\u00e1n a nej\u00edt do \u017e\u00e1dn\u00fdch extr\u00e9m\u016f, proto\u017ee tak si pojist\u00edte, \u017ee to hned po prvn\u00edm t\u00fddnu nevzd\u00e1te.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak si udr\u017eet spr\u00e1vn\u011b nastavenou st\u0159elku na kompasu, kter\u00e1 sm\u011b\u0159uje na v\u00e1s c\u00edl, se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-zpusobu-jak-se-motivovat-ke-cviceni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>13 tip\u016f, jak si udr\u017eet motivaci ke cvi\u010den\u00ed a dos\u00e1hnout sv\u00fdch c\u00edl\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly hraj\u00ed d\u016fle\u017eitou roli v \u017eensk\u00e9m zdrav\u00ed a vitalit\u011b. Proto je d\u016fle\u017eit\u00e9 o n\u011b pe\u010dovat a d\u011blat v\u0161e pot\u0159ebn\u00e9 pro jejich udr\u017een\u00ed i r\u016fst. I p\u0159esto, \u017ee cesta k budov\u00e1n\u00ed svalov\u00e9 hmoty vy\u017eaduje velkou p\u00edli a trp\u011blivost, <strong>rozhodn\u011b se v\u00e1m to n\u011bkolikan\u00e1sobn\u011b vr\u00e1t\u00ed, a to nejen v podob\u011b sexy vypracovan\u00e9 postavy.<\/strong> V dne\u0161n\u00edm \u010dl\u00e1nku jste dostali podrobn\u00fd n\u00e1vod na to, jak si sestavit tr\u00e9ninkov\u00fd pl\u00e1n a co v\u0161e je pot\u0159eba upravit v j\u00eddeln\u00ed\u010dku a dal\u0161\u00edch prom\u011bnn\u00fdch v r\u00e1mci \u017eivotn\u00edho stylu. Zam\u011b\u0159te se na pot\u0159ebn\u00e9 zm\u011bny a dejte si dostatek \u010dasu na vytvo\u0159en\u00ed nov\u00fdch n\u00e1vyk\u016f.&nbsp; Pamatujte, \u017ee <strong>ka\u017ed\u00fd mal\u00fd krok v\u00e1s p\u0159ibli\u017euje k va\u0161im c\u00edl\u016fm. <\/strong>Bu\u010fte trp\u011bliv\u00e9, konzistentn\u00ed a v\u011b\u0159te v proces.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te se s tipy pod\u011blit i se sv\u00fdmi kamar\u00e1dkami, kter\u00e9 tak\u00e9 cht\u011bj\u00ed zapracovat na sv\u00e9 postav\u011b.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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>Jak cvi\u010dit a j\u00edst p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f? Podrobn\u00fd n\u00e1vod pro \u017eeny, kter\u00e9 cht\u011bj\u00ed zdrav\u011b p\u0159ibrat a u\u017e\u00edvat si v\u0161echny benefity svalov\u00e9 hmoty. <\/p>\n","protected":false},"author":129,"featured_media":600102,"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":[32],"tags":[6669,7185,7257],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-600084","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-rust-svalove-hmoty","10":"tag-silovy-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tip\u016f pro \u017eeny, jak nabrat svaly - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak \u017eeny nab\u00edraj\u00ed svalovou hmotu? 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