{"id":601135,"date":"2024-07-10T11:20:17","date_gmt":"2024-07-10T09:20:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=601135"},"modified":"2025-05-12T13:23:22","modified_gmt":"2025-05-12T11:23:22","slug":"6-tipov-ako-vybudovat-svaly-pre-zeny","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/6-tipov-ako-vybudovat-svaly-pre-zeny\/","title":{"rendered":"10 tipov pre \u017eeny, ako nabra\u0165 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.sk\/blog\/6-tipov-ako-vybudovat-svaly-pre-zeny\/#Co_zeny_ziskaju_ked_naberu_svaly\" title=\"\u010co \u017eeny z\u00edskaj\u00fa, ke\u010f naber\u00fa svaly?\">\u010co \u017eeny z\u00edskaj\u00fa, ke\u010f naber\u00fa 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.sk\/blog\/6-tipov-ako-vybudovat-svaly-pre-zeny\/#Preco_zeny_naberaju_svaly_tazsie_nez_muzi\" title=\"Pre\u010do \u017eeny naberaj\u00fa svaly \u0165a\u017e\u0161ie ne\u017e mu\u017ei?\">Pre\u010do \u017eeny naberaj\u00fa svaly \u0165a\u017e\u0161ie 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.sk\/blog\/6-tipov-ako-vybudovat-svaly-pre-zeny\/#Preco_je_s_vekom_narocnejsie_udrzat_a_nabrat_svaly\" title=\"Pre\u010do je s vekom n\u00e1ro\u010dnej\u0161ie udr\u017ea\u0165 a nabra\u0165 svaly?\">Pre\u010do je s vekom n\u00e1ro\u010dnej\u0161ie udr\u017ea\u0165 a nabra\u0165 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.sk\/blog\/6-tipov-ako-vybudovat-svaly-pre-zeny\/#10_tipov_pre_zeny_ako_nabrat_svaly\" title=\"10 tipov pre \u017eeny, ako nabra\u0165 svaly\">10 tipov pre \u017eeny, ako nabra\u0165 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.sk\/blog\/6-tipov-ako-vybudovat-svaly-pre-zeny\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Budovanie svalov u\u017e d\u00e1vno nie len v\u00fdsadou kulturistov a kulturistiek. Benefity posil\u0148ovania sa r\u00fdchlo roz\u0161\u00edrili naprie\u010d spolo\u010dnos\u0165ou a <strong>doba, ke\u010f sa \u017eeny venovali len kardiu, je na\u0161\u0165astie d\u00e1vno pre\u010d<\/strong>. U\u017e vieme, \u017ee svaly z n\u00e1s neurobia svalnat\u00fa sestru Hulka, ale, naopak, pom\u00f4\u017eu <strong>spevni\u0165 telo a vytvarova\u0165 sexy krivky<\/strong>. Okrem toho maj\u00fa mno\u017estvo benefitov pre \u017eensk\u00e9 zdravie. <strong>Pre ne\u017en\u00e9 pohlavie v\u0161ak m\u00f4\u017ee by\u0165 o nie\u010do n\u00e1ro\u010dnej\u0161ie nabra\u0165 svaly<\/strong> ne\u017e pre mu\u017eov. Rozhodne to v\u0161ak nie je nemo\u017en\u00e9. V dne\u0161nom \u010dl\u00e1nku porad\u00edme, <strong>na \u010do sa zamera\u0165 v jed\u00e1lni\u010dku, tr\u00e9ningu a \u010fal\u0161\u00edch aspektoch \u017eivotn\u00e9ho \u0161t\u00fdlu, <\/strong>aby to zvl\u00e1dla ka\u017ed\u00e1 \u017eena.<\/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 sa dozviete o t\u00fdchto tipoch pre rast svalov:<\/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=\"#sledovanie-progresu\">SLEDOVANIE 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=\"#nastavenie-cielov\">NASTAVENIE CIE\u013dOV<\/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=\"#jedalnicek\">JED\u00c1LNI\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=\"#bielkoviny\">BIELKOVINY<\/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-trening\">TR\u00c9NING<\/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=\"#regeneracia\">REGENER\u00c1CIA<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spanok\">SP\u00c1NOK<\/a><\/div>\n\n\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"#praca-so-stresom\">PR\u00c1CA SO STRESOM<\/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=\"#konzistencia\">KONZISTENCIA<\/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_ziskaju_ked_naberu_svaly\"><\/span>\u010co \u017eeny z\u00edskaj\u00fa, ke\u010f naber\u00fa svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rast\u00face svaly s\u00fa v prvom rade v\u00fdsledkom silov\u00e9ho tr\u00e9ningu. Budovan\u00edm svalov v\u0161ak <strong>nez\u00edskate len viac svalovej hmoty, ktor\u00e1 oba\u013euje kosti a tvaruje postavu<\/strong>. Benefitov v oblasti zdravia aj vzh\u013eadu toti\u017e existuje ove\u013ea viac.<\/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\u0161enie funkcie pohybov\u00e9ho apar\u00e1tu<\/h3>\n\n\n\n<p><strong>S vekom<\/strong> doch\u00e1dza u \u017eien vplyvom hormon\u00e1lnych zmien, ni\u017e\u0161ej fyzickej aktivity a \u010fal\u0161\u00edch faktorov k \u00fabytku kostnej hmoty. Rastie tak <strong>riziko osteopor\u00f3zy<\/strong> a tie\u017e v\u00e4\u010d\u0161ej n\u00e1chylnosti k zlomenin\u00e1m. Silov\u00fd tr\u00e9ning pritom m\u00f4\u017ee by\u0165 jedn\u00fdm zo sp\u00f4sobov, ako tomu predch\u00e1dza\u0165. Zvy\u0161uje toti\u017e mechanick\u00fa z\u00e1\u0165a\u017e na kosti, \u010do vedie k vysielaniu sign\u00e1lu ku kostn\u00fdm bunk\u00e1m, ktor\u00e9 sa za\u010dn\u00fa mno\u017ei\u0165. <strong>T\u00fdm sa zvy\u0161uje hustota (mineraliz\u00e1cia) a pevnos\u0165 kost\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho m\u00f4\u017ee silov\u00fd tr\u00e9ning zv\u00fd\u0161i\u0165 produkciu rastov\u00e9ho horm\u00f3nu, ktor\u00fd tie\u017e s\u00favis\u00ed s procesmi budovania svalovej i kostnej hmoty. Pri cvi\u010den\u00ed navy\u0161e doch\u00e1dza k vy\u0161\u0161ej cirkul\u00e1cii krvi vo svaloch i kostiach. V\u010faka tomu sa do t\u00fdchto tkan\u00edv dost\u00e1va viac kysl\u00edka i \u017eiv\u00edn a z\u00e1rove\u0148 sa efekt\u00edvnej\u0161ie odv\u00e1dzaj\u00fa odpadov\u00e9 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>Ke\u010f cvi\u010d\u00edte spr\u00e1vne, zlep\u0161\u00ed sa v\u00e1m aj dr\u017eanie tela. V\u010faka tomu<strong> zn\u00ed\u017eite riziko vzniku svalov\u00fdch dysbalanci\u00ed a pre\u0165a\u017eenia niektor\u00fdch k\u013abov<\/strong> alebo \u010dast\u00ed chrbtice, napr\u00edklad v spodnej \u010dasti chrbta. M\u00f4\u017eete tak celkom jednoducho bojova\u0165 proti <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-cvikov-na-chrbat-ktore-vam-pomozu-pri-bolesti-chrbta-a-chrbtice\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bolesti v tejto oblasti<\/a>. Silov\u00fd tr\u00e9ning v\u0161ak posil\u0148uje nielen svaly, ale zvy\u0161uje aj pevnos\u0165 a pru\u017enos\u0165 \u0161liach a v\u00e4zov. To vedie k v\u00e4\u010d\u0161ej stabilite k\u013abov a zn\u00ed\u017eeniu rizika zranenia pri \u0161porte.<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.sk\/blog\/wp-content\/uploads\/2024\/07\/image_6483441-1124x749.jpg\" alt=\"V\u00fdhody svalov pre \u017eeny\" class=\"wp-image-600118\" title=\"V\u00fdhody svalov pre \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\u017eanie \u010do najv\u00e4\u010d\u0161ieho mno\u017estva svalov v neskor\u0161om veku<\/h3>\n\n\n\n<p>Ni\u010d netrv\u00e1 ve\u010dne, a ke\u010f svaly nepou\u017e\u00edvame dostato\u010dne (napr. necvi\u010d\u00edme), <strong>telo sa ich za\u010dne postupne zbavova\u0165 ako zbyto\u010dnej z\u00e1\u0165a\u017ee<\/strong>. Na\u0161e telo je toti\u017e dobr\u00fd ekon\u00f3m. A ne\u017e aby \u017eivilo svalov\u00fa hmotu, tak sa jej rad\u0161ej zbav\u00ed. S vekom potom prich\u00e1dzaj\u00fa r\u00f4zne hormon\u00e1lne a fyziologick\u00e9 zmeny v organizme, ktor\u00e9 m\u00f4\u017eu okrem in\u00e9ho sp\u00f4sobova\u0165 aj stratu svalovej hmoty. Doch\u00e1dza k tomu u\u017e po 30. roku \u017eivota, ke\u010f m\u00f4\u017eeme za\u010da\u0165 pozorova\u0165 prv\u00e9 \u00fabytky svalovej hmoty.<strong> T\u00e1 sa m\u00f4\u017ee ka\u017ed\u00fdch 10 rokov zmen\u0161i\u0165 o 3 a\u017e 8 %. <\/strong>Po 60. roku je \u00fabytok spravidla e\u0161te r\u00fdchlej\u0161\u00ed. Tento jav sa odborne naz\u00fdva <strong>sarkop\u00e9nia<\/strong> a je jednou z hlavn\u00fdch pr\u00ed\u010din probl\u00e9mov s pohybom u star\u0161\u00edch \u013eud\u00ed. Zvy\u0161uje riziko p\u00e1du, zranenia, celkovej krehkosti a straty nez\u00e1vislosti od ostatn\u00fdch \u013eud\u00ed.<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 svalovej hmoty m\u00f4\u017eeme, na\u0161\u0165astie, predch\u00e1dza\u0165, preto\u017ee ve\u013ek\u00fa rolu v tom hr\u00e1 aj n\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl. Pr\u00e1ve silov\u00fd tr\u00e9ning je jednou z ciest, ktor\u00e9 n\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 svaly \u010do najdlh\u0161ie. Doch\u00e1dza pri \u0148om k mikroskopick\u00fdm trhlin\u00e1m vo svalov\u00fdch vl\u00e1knach, ktor\u00e9 telo n\u00e1sledne opravuje. Najm\u00e4 po cvi\u010den\u00ed tak doch\u00e1dza k <strong>zv\u00fd\u0161eniu synt\u00e9zy svalov\u00fdch bielkov\u00edn<\/strong> <strong>(MPS \u2013 Muscle Protein Synthesis)<\/strong>. Ide o&nbsp;<strong>proces tvorby svalov\u00e9ho tkaniva<\/strong>, \u010do je k\u013e\u00fa\u010dov\u00e9 pre jeho regener\u00e1ciu a rast. Okrem cvi\u010denia m\u00e1 na mno\u017estvo svalovej hmoty vplyv aj strava, genetika a hormon\u00e1lne prostredie tela.<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.sk\/blog\/wp-content\/uploads\/2024\/07\/6798e88e-575a-4b88-85cd-384a4526fd46-1124x749.jpg\" alt=\"Svaly a r\u00fdchlej\u0161\u00ed metabolizmus\" class=\"wp-image-600134\" title=\"Svaly a r\u00fdchlej\u0161\u00ed metabolizmus\" 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\u0161\u00ed metabolizmus<\/h3>\n\n\n\n<p>Svaly m\u00f4\u017eeme bez ob\u00e1v nazva\u0165 font\u00e1nou mladosti. Nielen\u017ee udr\u017euj\u00fa na\u0161e telo vo skvelej forme, ale podporuj\u00fa aj metabolick\u00e9 zdravie. V prvom rade <strong>zlep\u0161uj\u00fa citlivos\u0165 buniek na inzul\u00edn<\/strong>, \u010do je k\u013e\u00fa\u010dov\u00e9 pre regul\u00e1ciu hladiny krvn\u00e9ho cukru. Svalov\u00e1 hmota je navy\u0161e metabolicky akt\u00edvnej\u0161ia ne\u017e tuk. To znamen\u00e1, \u017ee spa\u013euje viac energie. Pomerne \u013eahko tak zr\u00fdchlime metabolizmus a v\u010faka tomu si <strong>\u013eah\u0161ie udr\u017e\u00edme zdrav\u00fa telesn\u00fa hmotnos\u0165<\/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\u0161ie mno\u017estvo svalovej hmoty pod\u013ea \u0161t\u00fadi\u00ed s\u00favis\u00ed aj s <strong>ni\u017e\u0161\u00edm rizikom rozvoja metabolick\u00e9ho syndr\u00f3mu<\/strong>. Ten je s\u00faborom nieko\u013ek\u00fdch zdravotn\u00fdch stavov (obezita, vysok\u00fd krvn\u00fd tlak, zv\u00fd\u0161en\u00e1 hladina gluk\u00f3zy v krvi, zv\u00fd\u0161en\u00e1 hladina krvn\u00fdch lipidov) a vo v\u00fdsledku m\u00f4\u017ee vies\u0165 a\u017e k ochoreniu srdca alebo k cukrovke. V\u010faka svalom tak m\u00f4\u017eeme \u017ei\u0165 nielen dlh\u0161ie, ale hlavne kvalitnej\u0161ie.<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\u00e4\u010d\u0161ia sila a sebavedomie<\/h3>\n\n\n\n<p>Nielen mu\u017eom dod\u00e1vaj\u00fa vypracovan\u00e9 bicepsy sebavedomie. Aj \u017eeny sa chc\u00fa c\u00edti\u0165 siln\u00e9, sebesta\u010dn\u00e9 a nez\u00e1visl\u00e9<strong>. Nie je to len o vypracovanej postave a sexy krivk\u00e1ch.<\/strong> Ke\u010f sa c\u00edtime vo svojom tele dobre, z\u00e1rove\u0148 n\u00e1m rastie aj sebavedomie. Postupom \u010dasu si tak <strong>za\u010dneme viac veri\u0165 nielen po \u0161portovej str\u00e1nke, ale aj v osobnom a pracovnom \u017eivote<\/strong>. Ten pocit, \u017ee si dok\u00e1\u017eete samy odnies\u0165 \u0165a\u017ek\u00fd n\u00e1kup domov alebo si pri nastupovan\u00ed do lietadla ulo\u017ei\u0165 kufor do priestoru nad hlavou, je neocenite\u013en\u00fd. Aj skuto\u010dnos\u0165, \u017ee dok\u00e1\u017eeme zdvihn\u00fa\u0165 \u010dinku nad hlavu a prekon\u00e1va\u0165 svoje fyzick\u00e9 limity, n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zdola\u0165 aj tie ostatn\u00e9 v na\u0161om \u017eivote.<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.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-2050672091-1124x749.jpg\" alt=\"Svaly robia kraj\u0161iu postavu\" class=\"wp-image-600150\" title=\"Svaly robia kraj\u0161iu 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. Atrakt\u00edvnej\u0161ia postava<\/h3>\n\n\n\n<p>V\u0161etky tie zdravotn\u00e9 benefity svalovej hmoty s\u00fa s\u00edce pekn\u00e9, ale priznajme si, \u017ee naj\u010dastej\u0161ou po\u010diato\u010dnou motiv\u00e1ciou k cvi\u010deniu je kraj\u0161ia postava. <strong>V\u010faka svalom m\u00f4\u017eete ma\u0165 gu\u013eat\u00e9 ramen\u00e1, pevn\u00e9 pa\u017ee, vypracovan\u00e9 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>brucho<\/strong><\/a><strong>, pevn\u00fd a gu\u013eat\u00fd <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zadok<\/strong><\/a><strong> aj pekne tvarovan\u00e9 nohy.<\/strong> Cel\u00e1 postava potom m\u00f4\u017ee p\u00f4sobi\u0165 symetrickej\u0161ie a atrakt\u00edvnej\u0161ie. K tomu sa prid\u00e1va aj lep\u0161ie dr\u017eanie tela, \u010do je na vzh\u013eade takisto d\u00f4le\u017eit\u00e9. Neverte tomu, \u017ee ke\u010f naberiete svaly, budete p\u00f4sobi\u0165 maskul\u00ednnym dojmom. Naopak, uvid\u00edte, \u017ee v\u00e1m kr\u00e1sne <strong>tvaruj\u00fa postavu a zv\u00fdraz\u0148uj\u00fa \u017eensk\u00e9 krivky<\/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>Ak sa chcete o benefitoch posil\u0148ovania pre \u017eeny dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Silov\u00fd tr\u00e9ning pre \u017eeny? \u00c1no! 12 d\u00f4vodov, pre\u010do cvi\u010di\u0165 a posil\u0148ova\u0165.<\/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.sk\/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=\"Preco_zeny_naberaju_svaly_tazsie_nez_muzi\"><\/span>Pre\u010do \u017eeny naberaj\u00fa svaly \u0165a\u017e\u0161ie ne\u017e mu\u017ei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017deny naberaj\u00fa svaly \u0165a\u017e\u0161ie ako mu\u017ei z nieko\u013ek\u00fdch d\u00f4vodov, ktor\u00e9 s\u00fa preva\u017ene spojen\u00e9 s rozdielmi v hladin\u00e1ch horm\u00f3nov, telesnej kompoz\u00edcii a fyziologick\u00fdch faktoroch.&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 horm\u00f3nov&nbsp;<\/h3>\n\n\n\n<p><strong>Mu\u017ei maj\u00fa najm\u00e4 10- a\u017e 20-kr\u00e1t vy\u0161\u0161iu hladinu testoster\u00f3nu ne\u017e \u017eeny <\/strong>a v\u010faka tomu \u013eah\u0161ie naberaj\u00fa svalov\u00fa hmotu. \u017deny navy\u0161e prech\u00e1dzaj\u00fa po\u010das mesiaca hormon\u00e1lnymi zmenami (men\u0161trua\u010dn\u00fd cyklus), ktor\u00e9 m\u00f4\u017eu ovplyvni\u0165 \u00farove\u0148 energie a celkov\u00fa chu\u0165 cvi\u010di\u0165. Preto sa m\u00f4\u017ee sta\u0165, \u017ee v tr\u00e9ningu nebud\u00fa tak\u00e9 konzistentn\u00e9.<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>Ak v\u00e1s zauj\u00edma, ak\u00fd vplyv maj\u00fa horm\u00f3ny nielen na rast svalov, dozviete sa to v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vplyva-testosteron-a-progesteron-na-chudnutie-a-rast-svalovej-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Testoster\u00f3n, estrog\u00e9n a progester\u00f3n: ako ovplyv\u0148uj\u00fa chudnutie a rast svalov?<\/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. Telesn\u00e1 kompoz\u00edcia<\/h3>\n\n\n\n<p>Mu\u017ei maj\u00fa tie\u017e <strong>prirodzene viac svalovej hmoty a, naopak, menej tuku<\/strong>, \u010do prispieva k tomu, \u017ee sa im v\u00fdsledky objavuj\u00fa r\u00fdchlej\u0161ie a s\u00fa vidite\u013enej\u0161ie. Rolu v\u0161ak m\u00f4\u017ee hra\u0165 aj rozdiel v pomere svalov\u00fdch vl\u00e1ken.<strong> Mu\u017ei maj\u00fa pod\u013ea \u0161t\u00fadi\u00ed typicky v\u00e4\u010d\u0161\u00ed podiel r\u00fdchlych svalov\u00fdch vl\u00e1ken typu II<\/strong>, ktor\u00e9 maj\u00fa v\u00e4\u010d\u0161\u00ed potenci\u00e1l k hypertrofii ne\u017e vytrvalostn\u00e9 svalov\u00e9 vl\u00e1kna typu I. P\u00e1ni s\u00fa tak na lep\u0161ej \u0161tartovacej poz\u00edcii aj z h\u013eadiska <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-genetika-ovplyvnuje-rast-svalov-a-sily-domace-dna-testy-pomozu-odhalit-naturalny-potencial\/\" target=\"_blank\" 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.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-2149085080-1124x749.jpg\" alt=\"Pre\u010do je pre \u017eeny \u0165a\u017ek\u00e9 nabra\u0165 svaly? \" class=\"wp-image-600182\" title=\"Pre\u010do je pre \u017eeny \u0165a\u017ek\u00e9 nabra\u0165 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. Spolo\u010densk\u00e9 vplyvy&nbsp;<\/h3>\n\n\n\n<p><strong>Spolo\u010densk\u00e9 normy \u010dasto tla\u010dia \u017eeny do toho, aby sa zamerali sk\u00f4r na \u0161t\u00edhlos\u0165<\/strong> ne\u017e na budovanie svalov a sily. Najm\u00e4 v minulosti bolo naberanie svalov najm\u00e4 mu\u017esk\u00e1 t\u00e9ma, \u010do sa u\u017e, na\u0161\u0165astie, za\u010d\u00edna meni\u0165.<\/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. \u010eal\u0161ie faktory<\/h3>\n\n\n\n<p>Aby n\u00e1m r\u00e1stli svaly, potrebujeme poriadne jes\u0165. Energetick\u00fd nadbytok je toti\u017e podmienkou svalov\u00e9ho rastu (hypertrofie). Pr\u00e1ve to m\u00f4\u017ee by\u0165 u niektor\u00fdch \u017eien probl\u00e9m, preto\u017ee <strong>sa boja jes\u0165 viac, aby nepribrali len tuk<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po pre\u010d\u00edtan\u00ed t\u00fdchto bodov sa m\u00f4\u017ee zda\u0165, \u017ee ani nem\u00e1 zmysel za\u010d\u00edna\u0165 s naberan\u00edm svalov, preto\u017ee tak p\u00f4jdeme proti pr\u00edrode. Na\u0161\u0165astie to nie je tak\u00e9 \u010dierne, ako to na prv\u00fd poh\u013ead vyzer\u00e1. Aj<strong>&nbsp;\u017eeny <\/strong>m\u00f4\u017eu v oblasti budovania akt\u00edvnej hmoty dosiahnu\u0165<strong> kr\u00e1sne a \u010dasto aj porovnate\u013en\u00e9 v\u00fdsledky ako mu\u017esk\u00e9 polovi\u010dky<\/strong>. Sta\u010d\u00ed, ke\u010f sa budete dr\u017ea\u0165 \u010falej uveden\u00fdch odpor\u00fa\u010dan\u00ed a p\u00f4jdete za svoj\u00edm cie\u013eom.<\/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=\"Preco_je_s_vekom_narocnejsie_udrzat_a_nabrat_svaly\"><\/span>Pre\u010do je s vekom n\u00e1ro\u010dnej\u0161ie udr\u017ea\u0165 a nabra\u0165 svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S prib\u00fadaj\u00facimi rokmi sa n\u00e1m ako pri \u0161of\u00e9rovan\u00ed ceste m\u00f4\u017eu dosta\u0165 do cesty retard\u00e9ry, ktor\u00e9 spomalia progres. Prvou takou brzdou je menopauza. Pri nej doch\u00e1dza k <strong>poklesu hladiny horm\u00f3nu estrog\u00e9nu<\/strong>, ktor\u00fd hr\u00e1 rolu v udr\u017eiavan\u00ed svalovej hmoty a ovplyv\u0148uje aj metabolizmus a ukladanie tukov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pribrzdi\u0165 rast svalov m\u00f4\u017eu s vekom aj zmeny v metabolizme, ako je napr\u00edklad <strong>inzul\u00ednov\u00e1 rezistencia<\/strong>, teda zhor\u0161en\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/citlivost-na-inzulin-a-ako-ju-zvysit-pre-lepsie-odburavanie-tukov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citlivos\u0165 tkan\u00edv na inzul\u00edn<\/a>. To sa m\u00f4\u017ee prejavi\u0165 t\u00fdm, \u017ee na\u0161e telo nebude tak efekt\u00edvne vyu\u017e\u00edva\u0165 \u017eiviny potrebn\u00e9 na rast svalov. Ani to v\u0161ak neznamen\u00e1, \u017ee by \u017eeny po menopauze mali zru\u0161i\u0165 \u010dlenstvo vo fitku s t\u00fdm, \u017ee cvi\u010denie u\u017e nem\u00e1 zmysel. \u0160t\u00fadie toti\u017e dokazuj\u00fa, \u017ee poctiv\u00fd<strong> silov\u00fd tr\u00e9ning a spr\u00e1vne zostaven\u00fd jed\u00e1lni\u010dek u \u017eien funguje v akomko\u013evek veku<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1141349692-1124x750.jpg\" alt=\"Naberanie svalov u star\u0161\u00edch \u017eien\" class=\"wp-image-600198\" style=\"aspect-ratio:1.4986666666666666;width:840px;height:auto\" title=\"Naberanie svalov u star\u0161\u00edch \u017eien\" 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_tipov_pre_zeny_ako_nabrat_svaly\"><\/span>10 tipov pre \u017eeny, ako nabra\u0165 svaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naberanie svalov nie je len o tr\u00e9ningu a \u010dase str\u00e1venom v posil\u0148ovni. Je to <strong>komplexn\u00fd proces, ktor\u00fd vy\u017eaduje zmeny v r\u00f4znych aspektoch \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong>. To ale neznamen\u00e1, \u017ee by ste mali zo d\u0148a na de\u0148 prekopa\u0165 svoj \u017eivot od z\u00e1kladov. Predstavte si ako plavbu lo\u010fou \u2013 najprv mus\u00edte nastavi\u0165 spr\u00e1vny kurz a potom postupne upravova\u0165 plachty pod\u013ea potreby. Za\u010dnite mal\u00fdmi zmenami v tr\u00e9ningu a jed\u00e1lni\u010dku. Len \u010do sa tieto zmeny stan\u00fa prirodzenou s\u00fa\u010das\u0165ou v\u00e1\u0161ho \u017eivota, m\u00f4\u017eete sa viac zamera\u0165 napr\u00edklad na sp\u00e1nok a \u010fal\u0161ie aspekty.<\/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=\"sledovanie-progresu\">1. Zaznamenajte si \u0161tartovaciu poz\u00edciu<\/h3>\n\n\n\n<p>Ne\u017e sa pust\u00edte do cel\u00e9ho procesu budovania svalovej hmoty, <strong>zhodno\u0165te svoju \u0161tartovaciu poz\u00edciu<\/strong>. Zv\u00e1\u017ete sa, zmerajte obvody (bicepsy, p\u00e1s, boky, zadok, stehn\u00e1, l\u00fdtka), a ak je to mo\u017en\u00e9, z\u00e1jdite na <strong>InBody<\/strong>, ktor\u00e9 zmeria aj mno\u017estvo svalov a tuku. Pr\u00edstrojom InBody s\u00fa spravidla vybaven\u00e9 v\u00e4\u010d\u0161ie posil\u0148ovne alebo nutri\u010dn\u00e9 poradne, kde m\u00e1vaj\u00fa okrem klasickej konzult\u00e1cie mo\u017enos\u0165 z\u00e1js\u0165 aj iba na meranie. Urob\u00edte dobre, ke\u010f sa navy\u0161e (pre svoju vlastn\u00fa potrebu) vyfot\u00edte na dobrom svetle v spodnej bielizni. Na fotk\u00e1ch toti\u017e m\u00f4\u017eete vidie\u0165 zmeny, ktor\u00e9 ste samy na sebe ani nezaregistrovali. V\u0161etko si potom m\u00f4\u017eete zapisova\u0165 do denn\u00edka progresu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potom si zhruba za mesiac napl\u00e1nujte kontroln\u00e9 meranie. Ide\u00e1lne za rovnak\u00fdch podmienok (denn\u00e1 doba, oble\u010denie, f\u00e1za men\u0161trua\u010dn\u00e9ho cyklu) sa zase zv\u00e1\u017ete (z\u00e1jdite na InBody), zmerajte obvody a vyfo\u0165te sa. Potom porovnajte v\u00fdsledky z predch\u00e1dzaj\u00faceho merania.<strong> Nerobte si ni\u010d z toho, ak po prvom mesiaci hne\u010f neuvid\u00edte ve\u013ek\u00e9 v\u00fdsledky.<\/strong> Dosiahnu\u0165 vidite\u013en\u00e9 v\u00fdsledky chce \u010das a trpezlivos\u0165. V pr\u00edpade, \u017ee ani po dlh\u0161ej dobe (3 mesiace) neuvid\u00edte zmeny, bude potrebn\u00e9 zhodnoti\u0165 aktu\u00e1lny tr\u00e9ningov\u00fd pl\u00e1n, jed\u00e1lni\u010dek, sp\u00e1nok a \u010fal\u0161ie faktory a sk\u00fasi\u0165 urobi\u0165 nejak\u00e9 zmeny. Telo ka\u017edej z n\u00e1s toti\u017e m\u00f4\u017ee reagova\u0165 trochu inak, a preto je k\u013e\u00fa\u010dov\u00e9 n\u00e1js\u0165 to, \u010do najlep\u0161ie funguje pr\u00e1ve v\u00e1m.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1356447091-1124x750.jpg\" alt=\"Nastavenie cie\u013eov pri naberan\u00ed svalov\" class=\"wp-image-600214\" title=\"Nastavenie cie\u013eov pri naberan\u00ed svalov\" 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=\"nastavenie-cielov\">2. Nastavte si realistick\u00e9 ciele<\/h3>\n\n\n\n<p>Do naberania svalov be\u017ete s vedom\u00edm, \u017ee ide o proces, ktor\u00fd vy\u017eaduje \u010das a trpezlivos\u0165. Verte, \u017ee aj t\u00e1 fitnesska, ktor\u00fa s obdivom sledujete na Instagrame, sa k svojej aktu\u00e1lnej postave prepracovala za roky poctivej driny a rozhodne nez\u00edskala tak\u00e9 telo za p\u00e1r t\u00fd\u017ed\u0148ov. Preto je d\u00f4le\u017eit\u00e9 <strong>stanovi\u0165 si realistick\u00e9 ciele, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 motiv\u00e1ciu a zabr\u00e1ni\u0165 frustr\u00e1cii z pr\u00edli\u0161 vysok\u00fdch o\u010dak\u00e1van\u00ed<\/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 ciele by mali by\u0165 \u010do najviac \u0161pecifick\u00e9.<\/strong> Zamyslite sa nad t\u00fdm, ko\u013eko svalov m\u00f4\u017eete re\u00e1lne nabra\u0165 napr\u00edklad za mesiac alebo za rok?<\/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>Pod\u013ea \u0161t\u00fadi\u00ed maj\u00fa r\u00fdchlej\u0161\u00ed progres spravidla za\u010diato\u010dn\u00ed\u010dky. T\u00fdm sa m\u00f4\u017ee podari\u0165 pribra\u0165 aj <strong>0,5 kg svalov za mesiac a okolo 5 \u2013 6 kg za rok<\/strong>.<\/li>\n\n\n\n<li>V pr\u00edpade pokro\u010dilej\u0161\u00edch \u0161portovk\u00fd\u0148, ktor\u00e9 u\u017e cvi\u010dia dlh\u0161ie ako rok, je progres spravidla pomal\u0161\u00ed a to\u010d\u00ed sa okolo <strong>2 \u2013 3 kg ro\u010dne<\/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, <strong>ako sa h\u00fdbe va\u0161a svalov\u00e1 hmota, sledujte ide\u00e1lne na InBody alebo inej inteligentnej v\u00e1he<\/strong>. Be\u017en\u00e1 dom\u00e1ca v\u00e1ha m\u00f4\u017ee uk\u00e1za\u0165, \u017ee ste pribrali, ale nerozpozn\u00e1, \u010di s\u00fa to len svaly alebo aj tuk. Pripravte sa tie\u017e na to, \u017ee je ve\u013emi \u0165a\u017ek\u00e9 pribera\u0165 \u010disto svalov\u00fa hmotu, a zrejme v\u00e1m p\u00f4jde trochu nahor aj tuk, \u010do je \u00faplne prirodzen\u00e9. Pravdepodobne sa v\u00e1m ale zmen\u00ed pomer telesn\u00fdch tkan\u00edv a postupne sa tak bude zni\u017eova\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">percento telesn\u00e9ho tuku<\/a>.<\/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\u00e1va\u0165 len ciele v r\u00fdchlosti naberania svalov, ale tie\u017e v tr\u00e9ningu alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jed\u00e1lni\u010dku<\/a>. Napr\u00edklad, \u017ee p\u00f4jdete aspo\u0148 3-kr\u00e1t t\u00fd\u017edenne do posil\u0148ovne, do 6 mesiacov zdvihnete svoju maxim\u00e1lku na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drep<\/a> o 10 %, ka\u017ed\u00fd de\u0148 zjete 5 porci\u00ed ovocia a zeleniny, vypijete minim\u00e1lne 2 litre vody a podobne.<strong> Ciele si m\u00f4\u017eete v priebehu \u010dasu upravova\u0165 pod\u013ea toho, ako sa v\u00e1m bude dari\u0165, a pod\u013ea \u010fal\u0161\u00edch okolnost\u00ed, ktor\u00e9 v \u017eivote nastan\u00fa.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ako si nastavi\u0165 splnite\u013en\u00e9 ciele, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-stanovit-ciel-a-uspesne-ho-zvladnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si stanovi\u0165 cie\u013e a \u00faspe\u0161ne ho zvl\u00e1dnu\u0165.<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/0e1019fb-36ab-44cd-97e1-824881b0cb14-1124x749.jpg\" alt=\"Jed\u00e1lni\u010dek pre \u017eeny na naberanie svalov\" class=\"wp-image-600230\" title=\"Jed\u00e1lni\u010dek pre \u017eeny na naberanie svalov\" 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=\"jedalnicek\">3. Zv\u00fd\u0161te kalorick\u00fd pr\u00edjem a jedzte vyv\u00e1\u017eene<\/h3>\n\n\n\n<p>Pri naberan\u00ed svalovej hmoty je potrebn\u00e9 jes\u0165 viac, ne\u017e za de\u0148 sp\u00e1lite, teda<strong> dosta\u0165 sa do kalorick\u00e9ho nadbytku<\/strong>. Neznamen\u00e1 to ale, \u017ee sa m\u00e1te prejeda\u0165 ako zmyslov zbaven\u00e9 a zjes\u0165 v\u0161etko, \u010do n\u00e1jdete v \u0161pajze alebo chladni\u010dke. Spravidla sta\u010d\u00ed v\u00e1\u0161 aktu\u00e1lny energetick\u00fd pr\u00edjem, na ktorom si udr\u017eujete hmotnos\u0165, <strong>zv\u00fd\u0161i\u0165 o 10 \u2013 20 %<\/strong>. To prakticky znamen\u00e1<strong> prida\u0165 250 \u2013 500 kcal na de\u0148<\/strong>. Pribli\u017ene 250 kcal m\u00e1 napr\u00edklad 70 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/minutove-ovsene-vlocky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlo\u010diek<\/a> alebo ry\u017ee, 40 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9ho masla<\/a> alebo 70 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainera<\/a>. Ako vid\u00edte, nejde o \u017eiadne extra ve\u013ek\u00e9 porcie jedla navy\u0161e.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [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\">Ko\u013eko jes\u0165 bielkov\u00edn, sacharidov a tuku pri naberan\u00ed svalov?<\/h4>\n\n\n\n<p>Odpor\u00fa\u010dania pre rast svalovej hmoty pod\u013ea <strong>International Society of Sports Nutrition (ISSN)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Makro\u017eivina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Odpor\u00fa\u010dan\u00fd pr\u00edjem (g\/kg telesnej hmotnosti denne)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Percent\u00e1 z celkov\u00e9ho denn\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bielkoviny<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 \u2013 2,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 30 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sacharidy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 7<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 65 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tuky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 \u2013 35 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Optim\u00e1lny pr\u00edjem na mieru v\u00e1m po\u010das chv\u00ed\u013eky spo\u010d\u00edta <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\"><strong>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn<\/strong><\/a>.<\/li>\n\n\n\n<li>Cel\u00fdm procesom zostavovania jed\u00e1lni\u010dka od A do Z v\u00e1s prevedie \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jed\u00e1lni\u010dek na mieru: kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier.<\/strong><\/a><\/li>\n\n\n\n<li>O \u0161pecifick\u00fdch v\u00fd\u017eivov\u00fdch potreb\u00e1ch \u017eien sa dozviete viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zeny-a-vyziva-najdolezitejsie-vitaminy-a-mineralne-latky-pre-zdravie-a-krasu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017deny a v\u00fd\u017eiva: najd\u00f4le\u017eitej\u0161ie vitam\u00edny a miner\u00e1lne l\u00e1tky pre zdravie a kr\u00e1su.<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/si_nives_oresnik_072023_06-1124x749.jpg\" alt=\"Ako jes\u0165 pri naberan\u00ed svalov?\" class=\"wp-image-600246\" title=\"Ako jes\u0165 pri naberan\u00ed svalov?\" 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=\"bielkoviny\">4. Postr\u00e1\u017ete si pr\u00edjem bielkov\u00edn<\/h3>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn je okrem silov\u00e9ho tr\u00e9ningu d\u00f4le\u017eitou premennou v raste svalovej hmoty. V na\u0161ich tel\u00e1ch toti\u017e <strong>prakticky neust\u00e1le doch\u00e1dza k rozpadu a tvorbe svalov\u00fdch bielkov\u00edn<\/strong>. A o to intenz\u00edvnej\u0161ie sa to deje po\u010das cvi\u010denia a po \u0148om. <strong>Aby svaly r\u00e1stli a zv\u00e4\u010d\u0161ovali svoj objem, je potrebn\u00e9 prija\u0165 za de\u0148 dostatok bielkov\u00edn<\/strong>, ktor\u00e9 stimuluj\u00fa tvorbu svalov\u00fdch bielkov\u00edn (MPS \u2013 muscle protein synthesis).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre \u017eeny, ktor\u00e9 chc\u00fa budova\u0165 svalov\u00fa hmotu, je d\u00f4le\u017eit\u00e9 zaisti\u0165 dostato\u010dn\u00fd pr\u00edjem tejto makro\u017eiviny, \u010do obvykle znamen\u00e1 konzum\u00e1ciu <strong>1,4 \u2013 2,0 gramov bielkov\u00edn na kilogram telesnej hmotnosti denne<\/strong>. Napr\u00edklad pre \u017eenu v\u00e1\u017eiacu 60 kilogramov to predstavuje zhruba 84 \u2013 120 gramov prote\u00ednov denne.<\/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 intenz\u00edvnej\u0161ie a \u010dastej\u0161ie tr\u00e9nujete, t\u00fdm viac bielkov\u00edn va\u0161e telo potrebuje na regener\u00e1ciu <\/strong>a rast svalovej hmoty. Pri silovom tr\u00e9ningu je teda k\u013e\u00fa\u010dov\u00e9 dba\u0165 na pravideln\u00fd pr\u00edjem bielkov\u00edn, ktor\u00e9 pom\u00f4\u017eu optimalizova\u0165 regener\u00e1ciu a maximalizova\u0165 svalov\u00fd rast.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi najlep\u0161ie zdroje bielkov\u00edn patr\u00ed m\u00e4so (chud\u00e9 druhy \u2013 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kuracie<\/a>,<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/morcacie-prsia-marinovane-vo-vode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> mor\u010dacie prsia<\/a>, hov\u00e4dzie zadn\u00e9), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ryby <\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">(tuniak<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardinky,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/losos-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">losos<\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vajicka\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vajcia<\/a>, jogurt, tvaroh, skyr, syry a \u010fal\u0161ie mlie\u010dne v\u00fdrobky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fd<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinn\u00fd prote\u00edn<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">strukoviny<\/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\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 zjes\u0165 dostato\u010dn\u00e9 mno\u017estvo bielkov\u00edn a v takom pr\u00edpade sa hod\u00ed prote\u00edn. O tom, ako ho u\u017e\u00edva\u0165 spr\u00e1vne, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/protein-pre-zeny-ucinky-vyhody-davkovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako prote\u00edn men\u00ed \u017eensk\u00e9 telo a pom\u00e1ha schudn\u00fa\u0165?<\/strong><\/a><\/li>\n\n\n\n<li>O najlep\u0161\u00edch zdrojoch bielkov\u00edn sa do\u010d\u00edtate viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Potraviny, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Bielkoviny a naberanie svalov\" class=\"wp-image-600262\" title=\"Bielkoviny a naberanie svalov\" 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-trening\">5. Za\u010dnite so silov\u00fdm tr\u00e9ningom<\/h3>\n\n\n\n<p>Ke\u010f u\u017e m\u00e1me porie\u0161en\u00fd jed\u00e1lni\u010dek a jeme viac energie, prich\u00e1dza na rad ten najlep\u0161\u00ed sp\u00f4sob, ako kal\u00f3rie navy\u0161e vyu\u017ei\u0165. T\u00fdm nem\u00f4\u017ee by\u0165 ni\u010d in\u00e9 ne\u017e silov\u00fd tr\u00e9ning. Ten zah\u0155\u0148a<strong> cvi\u010denie, ktor\u00e9 vyu\u017e\u00edva odpor, ako je napr\u00edklad v\u00e1ha vlastn\u00e9ho tela, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/cinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dinky<\/strong><\/a> <strong>alebo posil\u0148ovacie stroje<\/strong>. Pri tom doch\u00e1dza k nap\u00ednaniu svalov\u00fdch vl\u00e1ken a ich drobn\u00e9mu po\u0161kodeniu. Vo svaloch tak nastane kr\u00e1tkodob\u00fd mechanick\u00fd i metabolick\u00fd stres spolo\u010dne s \u010fal\u0161\u00edmi fyziologick\u00fdmi reakciami.<\/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 prebiehaj\u00fa adapta\u010dn\u00e9 mechanizmy<\/strong>, v\u010faka ktor\u00fdm sa tieto vl\u00e1kna opravia a zocelia. Takto sa va\u0161e telo lep\u0161ie prisp\u00f4sob\u00ed opakovanej z\u00e1\u0165a\u017ei, \u010do je hlavn\u00fdm princ\u00edpom silnenia a svalov\u00e9ho rastu. To je hlavn\u00fd d\u00f4vod, pre\u010do sa s ka\u017ed\u00fdm tr\u00e9ningom c\u00edtite silnej\u0161ie a zvl\u00e1date viacero opakovan\u00ed alebo zdv\u00edha\u0165 v\u00e4\u010d\u0161ie 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\u010denie prin\u00e1\u0161alo v\u00fdsledky aj v dlhodobom horizonte? V tom pr\u00edpade sa nezaob\u00eddete bez <strong>princ\u00edpu progres\u00edvneho pre\u0165a\u017eenia<\/strong>. Nemus\u00edte sa b\u00e1\u0165, nie je to \u017eiadna stredovek\u00e1 met\u00f3da mu\u010denia. Ide jednoducho o to, \u017ee pri cvi\u010den\u00ed je potrebn\u00e9 postupn\u00e9 zvy\u0161ovanie z\u00e1\u0165a\u017ee. M\u00f4\u017ee to by\u0165 zv\u00fd\u0161enie v\u00e1hy, po\u010dtu opakovan\u00ed alebo intenzity cvi\u010denia. V\u010faka tomu sa va\u0161e telo mus\u00ed adaptova\u0165 na nov\u00e9 impulzy, \u010do <strong>zabra\u0148uje stagn\u00e1cii a, naopak, podporuje rast a silnenie va\u0161ich svalov<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1466989111-1124x749.jpg\" alt=\"Silov\u00fd tr\u00e9ning pre \u017eeny\" class=\"wp-image-600278\" title=\"Silov\u00fd tr\u00e9ning pre \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\">Ako cvi\u010di\u0165, aby r\u00e1stli svaly?<\/h4>\n\n\n\n<p>Svaly potrebuj\u00fa pre svoj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rast<\/a> dostato\u010dn\u00fd impulz, ktor\u00fd v nich vyvol\u00e1va tr\u00e9ningov\u00e1 adapt\u00e1cia. M\u00f4\u017eete tak zabudn\u00fa\u0165 na archaick\u00e9 odpor\u00fa\u010danie, \u017ee by \u017eeny mali cvi\u010di\u0165 s n\u00edzkymi v\u00e1hami ve\u013ek\u00fd po\u010det opakovan\u00ed. Pre rast svalov sa naj\u010dastej\u0161ie odpor\u00fa\u010da z\u00e1\u0165a\u017e v rozmedz\u00ed<strong> 60 \u2013 80 % 1RM<\/strong> (One-Repetition Maximum), teda 1 opakovania s maxim\u00e1lnou v\u00e1hou. V po\u010dte opakovan\u00ed je zlat\u00fdm stredom <strong>8 \u2013 12 odcvi\u010den\u00fdch cvikov v&nbsp; 4 \u2013 6 s\u00e9ri\u00e1ch<\/strong>. Nezabudnite v\u0161ak ani na pauzy medzi s\u00e9riami, ktor\u00e9 typicky trvaj\u00fa 1 \u2013 3 min\u00faty. A neverte tomu, \u017ee cvi\u010denie s \u0165a\u017ek\u00fdmi v\u00e1hami je vhodn\u00e9 len pre mu\u017eov. Aj \u017eeny si v\u010faka nemu m\u00f4\u017eu vybudova\u0165 atrakt\u00edvnu 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\">Ako si vybra\u0165 cviky do tr\u00e9ningu?<\/h4>\n\n\n\n<p>\u017diadne z\u00e1zra\u010dn\u00e9 cviky na rast svalov neexistuj\u00fa. V\u017edy ide hlavne o splnenie vy\u0161\u0161ie uveden\u00fdch podmienok a celkovo dobr\u00e9 nastavenie tr\u00e9ningov\u00e9ho pl\u00e1nu. M\u00f4\u017eete pokojne za\u010da\u0165 s cvikmi s vlastnou v\u00e1hou. Efekt\u00edvnej\u0161ie s\u00fa v\u0161ak cviky so z\u00e1\u0165a\u017eou. Ak s posil\u0148ovan\u00edm e\u0161te len za\u010d\u00ednate a nie ste si ist\u00ed spr\u00e1vnou technikou, odpor\u00fa\u010dame vyh\u013eada\u0165 sk\u00fasen\u00e9ho tr\u00e9nera, ktor\u00fd v\u00e1m ju po\u010das osobn\u00fdch tr\u00e9ningov vysvetl\u00ed. Dobr\u00fd z\u00e1klad v\u00e1m daj\u00fa aj na\u0161e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/9-treningove-plany\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dl\u00e1nky s cvikmi<\/strong><\/a><strong>, ktor\u00e9 v\u017edy obsahuj\u00fa opis spr\u00e1vneho prevedenia 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\u00e9ning postavte na z\u00e1kladn\u00fdch cvikoch, ako s\u00fa drepy, m\u0155tve \u0165ahy, tlaky na ramen\u00e1 alebo bicepsov\u00e9 zdvihy.&nbsp;<\/li>\n\n\n\n<li>Na ka\u017ed\u00fa partiu si vyberte 2 a\u017e 4 cviky. Zahr\u0148te komplexn\u00e9 (viack\u013abov\u00e9) i izolovan\u00e9 (jednok\u013abov\u00e9) cviky.<\/li>\n\n\n\n<li>V pr\u00edpade men\u0161\u00edch svalov, ako je napr\u00edklad biceps, v\u0161eobecne sta\u010d\u00ed menej cvikov.&nbsp;<\/li>\n\n\n\n<li>Pridajte aj unilater\u00e1lne cviky (na jednu kon\u010datinu), pri ktor\u00fdch sa budete viac s\u00fastredi\u0165 na precvi\u010denie \u013eavej alebo pravej kon\u010datiny zvl\u00e1\u0161\u0165. Patria medzi ne napr\u00edklad bulharsk\u00e9 drepy, v\u00fdpady alebo bicepsov\u00e9 zdvihy s jednoru\u010dkou.&nbsp;<\/li>\n\n\n\n<li>Kombinujte cviky s vo\u013en\u00fdmi v\u00e1hami (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jednoru\u010dky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">os<\/a>) a na posil\u0148ovac\u00edch strojoch (kladkostroj, peck deck).<\/li>\n\n\n\n<li>Pred hlavnou \u010das\u0165ou pripravte svaly na z\u00e1\u0165a\u017e pomocou rozcvi\u010dky, ktor\u00e1 spravidla obsahuje mobiliz\u00e1ciu k\u013abov a cviky s vlastnou v\u00e1hou.&nbsp;<\/li>\n\n\n\n<li>Na za\u010diatok tr\u00e9ningu v\u017edy zara\u010fte technicky najn\u00e1ro\u010dnej\u0161ie cviky. Naj\u010dastej\u0161ie ide o komplexn\u00e9 cviky a tie, ktor\u00e9 za\u0165a\u017euj\u00fa ve\u013ek\u00e9 svalov\u00e9 skupiny (chrb\u00e1t, 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, ako si napl\u00e1nova\u0165 tr\u00e9ningy so v\u0161etk\u00fdmi premenn\u00fdmi, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/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\">Pr\u00edklad vhodn\u00fdch cvikov pod\u013ea \u010dasti tela<\/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\">Posil\u0148ovan\u00e1 partia<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cviky v tr\u00e9ningu<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ramen\u00e1<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s osou, upa\u017eovanie s jednoru\u010dkou v stoji, Arnoldove tlaky&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Chrb\u00e1t<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Pri\u0165ahovanie osi v predklone, zhyby nadhmatom na\u0161iroko, s\u0165ahovanie hornej kladky, pr\u00ed\u0165ahy jednoru\u010dky v k\u013eaku na lavici&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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 spodnej kladke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Triceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">S\u0165ahovanie hornej kladky, kick-back s jednoru\u010dkou, tricepsov\u00e9 tlaky s jednoru\u010dkami pole\u017eia\u010dky<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hrudn\u00edk<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, pullover s jednoru\u010dkou, rozpa\u017eovanie na stroji peck-deck<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Brucho<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Striedav\u00e9 pokladanie n\u00f4h a r\u00fak pole\u017eia\u010dky na chrbte, plank, pri\u0165ahovanie kolien vo vise na hrazde, rusk\u00fd twist<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tipy-ako-vypracovat-perfektny-zadok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zadok<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00e9 drepy, sumo m\u0155tvy \u0165ah, hip thrust, v\u00fdpady<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Stehn\u00e1<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Predn\u00e9 drepy, rumunsk\u00e9 m\u0155tve \u0165ahy, predkop\u00e1vanie na stroji, leg press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">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\">Ako \u010dasto cvi\u010di\u0165 pri naberan\u00ed svalov?&nbsp;<\/h4>\n\n\n\n<p>Ak m\u00e1te na posil\u0148ovanie \u010das len<strong> 2- a\u017e 3-kr\u00e1t t\u00fd\u017edenne, ide\u00e1lne bude zvoli\u0165 full-body tr\u00e9ning<\/strong>. V r\u00e1mci neho si napl\u00e1nujte cviky na horn\u00fa i doln\u00fa polovicu tela. <strong>Pri frekvencii tr\u00e9ningu 3-kr\u00e1t t\u00fd\u017edenne a viac m\u00f4\u017eete strieda\u0165 vrch a spodok<\/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=\"regeneracia\">6. Venujte priestor regener\u00e1cii<\/h3>\n\n\n\n<p>V tr\u00e9ningovom pl\u00e1ne nezabudnite zoh\u013eadni\u0165 aj potrebu odpo\u010dinku. Nemus\u00edte \u00eds\u0165 st\u00e1le na 100 % s predstavou, \u017ee jedine tak dosiahnete v\u00fdsledky. Pokojne raz za mesiac alebo dva zara\u010fte deload t\u00fd\u017ede\u0148, po\u010das ktor\u00e9ho zn\u00ed\u017eite z\u00e1\u0165a\u017e, po\u010det opakovan\u00ed a pokojne aj s\u00e9ri\u00ed. Tento t\u00fd\u017ede\u0148 v\u00e1m umo\u017en\u00ed trochu zvo\u013eni\u0165, v\u010faka \u010domu <strong>naberiete sily na \u010fal\u0161ie n\u00e1ro\u010dn\u00e9 tr\u00e9ningy<\/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>Nezab\u00fadajte, \u017ee <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" class=\"ek-link\"><strong>regener\u00e1cia<\/strong><\/a><strong> nie je len o le\u0148o\u0161en\u00ed na gau\u010di<\/strong>.<strong> Dni bez posil\u0148ovne m\u00f4\u017eete str\u00e1vi\u0165 aj akt\u00edvne a zaradi\u0165 napr\u00edklad<\/strong> \u013eahk\u00e9 kardio, stre\u010ding alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jogu<\/a>, \u010do m\u00f4\u017ee pom\u00f4c\u0165 uvo\u013eni\u0165 svaly a ur\u00fdchli\u0165 regener\u00e1ciu. Pam\u00e4tajte aj na to, \u017ee k<strong> \u00faplnej regener\u00e1cii svalov po silovom za\u0165a\u017een\u00ed doch\u00e1dza zhruba za 24 \u2013 72 hod\u00edn<\/strong>. Preto je ide\u00e1lne precvi\u010di\u0165 jednu svalov\u00fa partiu zhruba dvakr\u00e1t t\u00fd\u017edenne.<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\u00e9ningov\u00fd pl\u00e1n by mal by\u0165 vyv\u00e1\u017een\u00fd a zah\u0155\u0148a\u0165 dni s intenz\u00edvnym cvi\u010den\u00edm, ale aj s odpo\u010dinkom, aby va\u0161e telo malo \u010das adaptova\u0165 sa na z\u00e1\u0165a\u017e, r\u00e1s\u0165 a silnie\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, pre\u010do je regener\u00e1cia tak\u00e1 d\u00f4le\u017eit\u00e1 a ak\u00e9 formy zara\u010fova\u0165, dozviete sa to z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tipov, ako najlep\u0161ie zregenerova\u0165 telo po tr\u00e9ningu.<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/IMG_8439-1124x749.jpg\" alt=\"Regener\u00e1cia svalovej hmoty\" class=\"wp-image-600296\" title=\"Regener\u00e1cia svalovej 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=\"spanok\">7. Spite ako \u0160\u00edpkov\u00e1 Ru\u017eenka&nbsp;<\/h3>\n\n\n\n<p>Spa\u0165 t\u00fdm najhlb\u0161\u00edm sp\u00e1nkom a \u010daka\u0165 na prebudenie bozkom od kr\u00e1sneho princa nemus\u00edte, ale ke\u010f si budete pravidelne dopriava\u0165 poctiv\u00fa osmi\u010dku v r\u00ed\u0161i snov, mo\u017eno sa prebud\u00edte s v\u00e4\u010d\u0161\u00edmi svalmi. Kvalitn\u00fd sp\u00e1nok toti\u017e zastre\u0161uje v\u0161etko na\u0161e sna\u017eenie. Nielen\u017ee po\u010das neho prebieha obnova fyzick\u00fdch i du\u0161evn\u00fdch s\u00edl, ale z\u00e1rove\u0148 <strong>doch\u00e1dza k oprave tr\u00e9ningom unaven\u00fdch svalov<\/strong>. Najm\u00e4 v \u010dase hlbok\u00e9ho sp\u00e1nku (non-REM f\u00e1za) sa toti\u017e <strong>v organizme vyplavuje rastov\u00fd horm\u00f3n<\/strong>, ktor\u00fd je nevyhnutn\u00fd na budovanie svalovej hmoty. Preto je d\u00f4le\u017eit\u00e9 urobi\u0165 si aj zo sp\u00e1nku jednu z prior\u00edt a venova\u0165 mu aspo\u0148 <strong>7 a\u017e 9 hod\u00edn denne<\/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>Ke\u010f, naopak, sp\u00edme m\u00e1lo, m\u00f4\u017ee sa v na\u0161om tele vyplavi\u0165 viac kortizolu. Ide o zn\u00e1my <strong>stresov\u00fd horm\u00f3n, ktor\u00e9ho<\/strong>&nbsp;<strong>vysok\u00e1 hladina komplikuje rast svalov<\/strong>. Niekedy sa ozna\u010duje aj ako katabolick\u00fd horm\u00f3n. To znamen\u00e1, \u017ee prispieva k rozkladu svalovej hmoty na energiu a brzd\u00ed tak jej 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\u00e1nok je tak <strong>skvel\u00fdm n\u00e1strojom, ako v tele vytvori\u0165 ide\u00e1lne hormon\u00e1lne prostredie pre rast svalov<\/strong> a dosiahnu\u0165 maximaliz\u00e1ciu v\u00fdsledkov n\u00e1\u0161ho tr\u00e9ningov\u00e9ho \u00fasilia. My v\u0161ak vieme, \u017ee v \u017eivote nejde v\u017edy v\u0161etko pod\u013ea na\u0161ich pl\u00e1nov \u010di predst\u00e1v a <strong>stane sa, \u017ee niekedy sp\u00edme menej<\/strong>. V takom pr\u00edpade je d\u00f4le\u017eit\u00e9 uvedomi\u0165 si, \u017ee to neznamen\u00e1 stratu v\u0161etk\u00fdch dosiahnut\u00fdch v\u00fdsledkov. Ke\u010f sp\u00edte menej, prisp\u00f4sobte tomu aj tr\u00e9ningov\u00fd pl\u00e1n, zvo\u013enite a nebu\u010fte na sebe tak\u00e9 pr\u00edsne. A\u017e zase budete ma\u0165 priestor spa\u0165 viac, m\u00f4\u017eete sa do v\u0161etk\u00e9ho op\u00e4\u0165 pusti\u0165 na 100 %.<\/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>Viac o tom, ak\u00fa rolu m\u00e1 sp\u00e1nok v dosahovan\u00ed cie\u013eov, sa dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sp\u00e1nok: naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku.<\/strong><\/a><\/li>\n\n\n\n<li>Ak m\u00e1te \u0165a\u017ekosti so zasp\u00e1van\u00edm, ur\u010dite dajte \u0161ancu praktick\u00fdm rad\u00e1m z \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy pre lep\u0161\u00ed sp\u00e1nok.<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/iStock-1319025775-1124x749.jpg\" alt=\"Sp\u00e1nok a rast svalov\" class=\"wp-image-600314\" title=\"Sp\u00e1nok a rast svalov\" 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=\"praca-so-stresom\">8. Nau\u010dte sa pracova\u0165 so stresom<\/h3>\n\n\n\n<p>Stres je prirodzenou s\u00fa\u010das\u0165ou \u017eivota, ale ak je dlhodob\u00fd a nerie\u0161ime ho, <strong>m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na va\u0161e zdravie i schopnos\u0165 nabera\u0165 svaly<\/strong>. V reakcii na stres sa toti\u017e uvo\u013e\u0148uje horm\u00f3n kortizol, ktor\u00fd m\u00f4\u017ee v\u00fdrazne spomali\u0165 rast svalov. Preto je d\u00f4le\u017eit\u00e9 nau\u010di\u0165 sa so stresom lep\u0161ie pracova\u0165 a n\u00e1js\u0165 si na to techniky, ktor\u00e9 v\u00e1m bud\u00fa fungova\u0165. <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\">Vysk\u00fa\u0161ajte p\u00e1r osved\u010den\u00fdch techn\u00edk a zosta\u0148te pri t\u00fdch, ktor\u00e9 v\u00e1m najlep\u0161ie funguj\u00fa:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zara\u010fte dychov\u00e9 cvi\u010denie \u2013 hlbok\u00fd n\u00e1dych a v\u00fddych<\/li>\n\n\n\n<li>z\u00e1jdite do pr\u00edrody alebo si zacvi\u010dte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/9-typov-jogy-a-ich-prinos-pre-fyzicke-a-dusevne-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jogu<\/a><\/li>\n\n\n\n<li>p\u00ed\u0161te si denn\u00edk<\/li>\n\n\n\n<li>s\u00fastre\u010fte sa len na veci, ktor\u00e9 dok\u00e1\u017eete ovplyvni\u0165<\/li>\n\n\n\n<li>doprajte si mas\u00e1\u017e, kozmetiku alebo in\u00fa formu relax\u00e1cie<\/li>\n\n\n\n<li>z\u00e1jdite na k\u00e1vu s kamar\u00e1tkou<\/li>\n\n\n\n<li>vysk\u00fa\u0161ajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/meditacia-sposob-ako-najst-vnutorny-pokoj-zlepsit-sustredenie-a-spanok-ci-znizit-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">medit\u00e1ciu<\/a> \u2013 napr. pod\u013ea mindfulness aplik\u00e1cie<\/li>\n\n\n\n<li>dajte \u0161ancu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/adaptogeny-prirodne-latky-ktore-pomahaju-zvladat-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">adaptog\u00e9nom<\/a>, \u010do s\u00fa l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa bojova\u0165 so stresom<\/li>\n\n\n\n<li>po\u010d\u00favajte relaxa\u010dn\u00fa hudbu alebo si pustite oddychov\u00fd film<\/li>\n\n\n\n<li>skvele m\u00f4\u017ee posl\u00fa\u017ei\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sauna<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">otu\u017eovanie<\/a> alebo hor\u00faci k\u00fape\u013e<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ako na n\u00e1s p\u00f4sob\u00ed stres a \u010do na\u0148 najlep\u0161ie funguje, pre\u010d\u00edtajte si \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/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.sk\/blog\/wp-content\/uploads\/2024\/07\/05344764-4e0b-4eab-82ee-8328ad5068eb-1124x749.jpg\" alt=\"Stres a rast svalov\" class=\"wp-image-600332\" title=\"Stres a rast svalov\" 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. Vysk\u00fa\u0161ajte overen\u00e9 funk\u010dn\u00e9 suplementy<\/h3>\n\n\n\n<p>V\u00fdsledky m\u00f4\u017eete podpori\u0165 aj vhodne zvolen\u00fdmi v\u00fd\u017eivov\u00fdmi doplnkami. <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\u00fd <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/gainery\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>gainer<\/strong><\/a><strong> v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem<\/strong> najm\u00e4 v pr\u00edpadoch, ke\u010f nie ste schopn\u00e9 prija\u0165 cielen\u00e9 mno\u017estvo energie formou pevnej stravy alebo ak z ak\u00e9hoko\u013evek d\u00f4vodu uprednost\u0148ujete tekut\u00fa v\u00fd\u017eivu, ktor\u00e1 je r\u00fdchlej\u0161ie vstrebate\u013en\u00e1.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Srv\u00e1tkov\u00fd<\/a> alebo <\/strong><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rastlinn\u00fd prote\u00edn<\/strong><\/a><strong> u\u013eah\u010d\u00ed doplnenie odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu bielkov\u00edn<\/strong> a po tr\u00e9ningu podpor\u00ed regener\u00e1ciu.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a><strong> s\u00fa esenci\u00e1lne <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/aminokyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>aminokyseliny<\/strong><\/a><strong>,<\/strong> ktor\u00e9 telo dok\u00e1\u017ee pri \u0161portovej aktivite vyu\u017ei\u0165 ako zdroj energie. V\u010faka tomu m\u00f4\u017eu prispie\u0165 k ochrane svalov pred sp\u00e1len\u00edm na energiu po\u010das ve\u013emi n\u00e1ro\u010dn\u00fdch a dlh\u00fdch tr\u00e9ningov.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kreat\u00edn<\/strong><\/a><strong> m\u00f4\u017ee prostredn\u00edctvom regener\u00e1cie ATP podpori\u0165 fyzick\u00fd v\u00fdkon<\/strong> najm\u00e4 po\u010das kr\u00e1tkodob\u00fdch po sebe id\u00facich intervaloch intenz\u00edvneho tr\u00e9ningu. Pom\u00f4\u017ee tak aj so silov\u00fdm v\u00fdkonom.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Multivitam\u00edn<\/strong><\/a><strong> pom\u00f4\u017ee s dostatkom v\u0161etk\u00fdch z\u00e1kladn\u00fdch mikro\u017eiv\u00edn<\/strong>, ktor\u00e9 hraj\u00fa d\u00f4le\u017eit\u00fa rolu v takmer v\u0161etk\u00fdch biologick\u00fdch procesoch v na\u0161om tele.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Predtr\u00e9ningov\u00e9 stimulanty<\/strong><\/a> <strong>spravidla obsahuj\u00fa <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kofe\u00edn<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beta alan\u00edn<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/taurin-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>taur\u00edn<\/strong><\/a> a \u010fal\u0161ie l\u00e1tky, ktor\u00e9 v\u00e1s povzbudia, pom\u00f4\u017eu v\u00e1m pripravi\u0165 sa na tr\u00e9ning a mo\u017eno tak pod\u00e1te aj lep\u0161\u00ed fyzick\u00fd v\u00fdkon.<\/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>Viac o spom\u00ednan\u00fdch suplementoch si m\u00f4\u017eete pre\u010d\u00edta\u0165 v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/efektivne-doplnky-vyzivy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Z\u00e1kladn\u00e9 doplnky na cvi\u010denie a ako sa v nich vyzna\u0165?<\/strong><\/a><\/li>\n\n\n\n<li>S doplnkami pre \u017eeny sa zase lep\u0161ie obozn\u00e1mite v \u010dl\u00e1nku<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vyzivove-doplnky-pre-zeny-ako-si-vybrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ktor\u00e9 doplnky pre \u017eeny s\u00fa najlep\u0161ie na chudnutie, tr\u00e1venie, v\u00fdkon a starostlivos\u0165 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.sk\/blog\/wp-content\/uploads\/2024\/07\/MG_7201-1124x749.png\" alt=\"Suplementy na rast svalov pre \u017eeny\" class=\"wp-image-600348\" title=\"Suplementy na rast svalov pre \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=\"konzistencia\">10. Bu\u010fte konzistentn\u00e9<\/h3>\n\n\n\n<p>V celom procese nezab\u00fadajte na to, \u017ee <strong>budovanie svalovej hmoty je dlhodob\u00fd proces, ktor\u00fd vy\u017eaduje trpezlivos\u0165 a vytrvalos\u0165<\/strong>. M\u00f4\u017ee to by\u0165 dokonca n\u00e1ro\u010dnej\u0161ie ako chudnutie. Pri tom m\u00f4\u017eete ma\u0165 vidite\u013en\u00e9 v\u00fdsledky u\u017e po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och, zatia\u013e \u010do rast svalov vy\u017eaduje mesiace a\u017e roky konzistentn\u00e9ho \u00fasilia. Je to marat\u00f3n, nie \u0161print. Verte ale tomu, \u017ee v kone\u010dnom d\u00f4sledku sa v\u00e1m v\u0161etka snaha vyplat\u00ed a<strong> \u010dasom budete m\u00f4c\u0165 zo\u017ea\u0165 sladk\u00e9 plody v podobe vypracovanej \u017eenskej fitness postavy<\/strong>. Aj preto je potrebn\u00e9 ma\u0165 dlhodobo udr\u017eate\u013en\u00fd pl\u00e1n a nejs\u0165 do \u017eiadnych extr\u00e9mov. Iba tak si toti\u017e poist\u00edte, \u017ee to hne\u010f po prvom t\u00fd\u017edni nevzd\u00e1te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ako si udr\u017ea\u0165 spr\u00e1vne nastaven\u00fa strelku na kompase, ktor\u00e1 smeruje na v\u00e1\u0161 cie\u013e, sa dozviete viac v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-sposobov-ako-sa-motivovat-k-cviceniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>13 tipov, ako si udr\u017ea\u0165 motiv\u00e1ciu k cvi\u010deniu a dosiahnu\u0165 svoje ciele.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly hraj\u00fa d\u00f4le\u017eit\u00fa rolu v \u017eenskom zdrav\u00ed a vitalite. Preto je d\u00f4le\u017eit\u00e9 stara\u0165 sa o ne a robi\u0165 v\u0161etko potrebn\u00e9 pre ich udr\u017eanie a rast. Aj napriek tomu, \u017ee cesta k budovaniu svalovej hmoty vy\u017eaduje ve\u013ek\u00e9 \u00fasilie a trpezlivos\u0165, <strong>rozhodne sa v\u00e1m to nieko\u013ekon\u00e1sobne vr\u00e1ti, a to nielen v podobe sexy vypracovanej postavy<\/strong>. V dne\u0161nom \u010dl\u00e1nku ste dostali podrobn\u00fd n\u00e1vod na to, ako si zostavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n a \u010do v\u0161etko je potrebn\u00e9 upravi\u0165 v jed\u00e1lni\u010dku a \u010fal\u0161\u00edch premenn\u00fdch v r\u00e1mci \u017eivotn\u00e9ho \u0161t\u00fdlu. Zamerajte sa na potrebn\u00e9 zmeny a dajte si dostatok \u010dasu na vytvorenie nov\u00fdch n\u00e1vykov. Pam\u00e4tajte, \u017ee <strong>ka\u017ed\u00fd mal\u00fd krok v\u00e1s pribli\u017euje k va\u0161im cie\u013eom<\/strong>. Bu\u010fte trpezliv\u00e9, konzistentn\u00e9 a d\u00f4verujte procesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite sa o tipy podeli\u0165 aj so svojimi kamar\u00e1tkami, ktor\u00e9 tie\u017e chc\u00fa zapracova\u0165 na svojej postave.&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>Ako cvi\u010di\u0165 a jes\u0165 pri naberan\u00ed svalov? Podrobn\u00fd n\u00e1vod pre \u017eeny, ktor\u00e9 chc\u00fa zdravo pribra\u0165 a u\u017e\u00edva\u0165 si v\u0161etky benefity svalovej hmoty. <\/p>\n","protected":false},"author":129,"featured_media":600115,"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":[7],"tags":[6127,6057,6137],"filter_section":[],"filter_attribute":[13049,13888,13046,13050],"class_list":{"0":"post-601135","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"filter_attribute-spanok-a-odpocinok","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"filter_attribute-tipy-a-triky","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tipov pre \u017eeny, ako nabra\u0165 svaly - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako \u017eeny naberaj\u00fa svalov\u00fa hmotu? 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