{"id":608183,"date":"2024-08-19T10:00:00","date_gmt":"2024-08-19T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=608183"},"modified":"2024-08-22T15:07:52","modified_gmt":"2024-08-22T13:07:52","slug":"jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/","title":{"rendered":"Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed?"},"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\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#Jake_jsou_vyhody_cviceni_doma\" title=\"Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed doma?\">Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed doma?<\/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\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#Proc_je_dobre_mit_treninkovy_plan\" title=\"Pro\u010d je dobr\u00e9 m\u00edt tr\u00e9ninkov\u00fd pl\u00e1n?&nbsp;\">Pro\u010d je dobr\u00e9 m\u00edt tr\u00e9ninkov\u00fd pl\u00e1n?&nbsp;<\/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\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#10_kroku_k_vytvoreni_treninkoveho_planu_na_doma\" title=\"10 krok\u016f k vytvo\u0159en\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu na doma\">10 krok\u016f k vytvo\u0159en\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu na doma<\/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\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#1_Definujte_sve_cile\" title=\"1. Definujte sv\u00e9 c\u00edle\">1. Definujte sv\u00e9 c\u00edle<\/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\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#2_Zamyslete_se_nad_poctem_a_delkou_treninku\" title=\"2. Zamyslete se nad po\u010dtem a d\u00e9lkou tr\u00e9nink\u016f\">2. Zamyslete se nad po\u010dtem a d\u00e9lkou tr\u00e9nink\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#3_Naplanujte_si_treninky_na_konkretni_dny\" title=\"3. Napl\u00e1nujte si tr\u00e9ninky na konkr\u00e9tn\u00ed dny\">3. Napl\u00e1nujte si tr\u00e9ninky na konkr\u00e9tn\u00ed dny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#4_Vyberte_si_konkretni_cviky\" title=\"4. Vyberte si konkr\u00e9tn\u00ed cviky&nbsp;\">4. Vyberte si konkr\u00e9tn\u00ed cviky&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#5_Zvolte_pocet_opakovani_serii_a_zatez_podle_cile\" title=\"5. Zvolte po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e podle c\u00edle\">5. Zvolte po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e podle c\u00edle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#6_Zabrante_stagnaci_diky_zmenam_v_treninku\" title=\"6. Zabra\u0148te stagnaci d\u00edky zm\u011bn\u00e1m v tr\u00e9ninku\">6. Zabra\u0148te stagnaci d\u00edky zm\u011bn\u00e1m v tr\u00e9ninku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#7_Doprejte_si_odpocinek_a_kvalitni_spanek\" title=\"7. Dop\u0159ejte si odpo\u010dinek a kvalitn\u00ed sp\u00e1nek\">7. Dop\u0159ejte si odpo\u010dinek a kvalitn\u00ed sp\u00e1nek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#8_Podporte_vysledky_kvalitni_vyzivou\" title=\"8. Podpo\u0159te v\u00fdsledky kvalitn\u00ed v\u00fd\u017eivou\">8. Podpo\u0159te v\u00fdsledky kvalitn\u00ed v\u00fd\u017eivou<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#9_Vyzkousejte_overene_doplnky\" title=\"9. Vyzkou\u0161ejte ov\u011b\u0159en\u00e9 dopl\u0148ky&nbsp;\">9. Vyzkou\u0161ejte ov\u011b\u0159en\u00e9 dopl\u0148ky&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#10_Udrzte_si_motivaci_a_budte_konzistentni\" title=\"10. Udr\u017ete si motivaci a bu\u010fte konzistentn\u00ed\">10. Udr\u017ete si motivaci a bu\u010fte konzistentn\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/#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>Cvi\u010den\u00ed doma se v posledn\u00edch letech t\u011b\u0161\u00ed velk\u00e9 popularit\u011b. Pom\u016f\u017ee v\u00e1m<strong> u\u0161et\u0159it \u010das, b\u011bhem dne b\u00fdt v\u00edce flexibiln\u00ed <\/strong>a tak\u00e9 <strong>zpest\u0159it tr\u00e9ninkovou rutinu. <\/strong>V\u00edtan\u00fdm bonusem je, \u017ee se z\u00e1rove\u0148 vyhnete p\u0159epln\u011bn\u00fdm posilovn\u00e1m a u\u0161et\u0159\u00edte za \u010dlenstv\u00ed ve fitku. A nebojte, dom\u00e1c\u00ed cvi\u010den\u00ed neznamen\u00e1 \u00faklid, st\u011bhov\u00e1n\u00ed n\u00e1bytku nebo malov\u00e1n\u00ed. Bude to \u010das jen pro v\u00e1s, kter\u00fd vypln\u00edte cviky s vlastn\u00ed vahou, z\u00e1t\u011b\u017e\u00ed nebo t\u0159eba j\u00f3gou. Pokud ale chcete z dom\u00e1c\u00edho cvi\u010den\u00ed vy\u017ed\u00edmat maximum a m\u00edt viditeln\u00e9 v\u00fdsledky, neobejdete se bez spr\u00e1vn\u011b sestaven\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Ten v\u00e1s bude posouvat spr\u00e1vn\u00fdm sm\u011brem, a\u0165 u\u017e chcete <strong>zhubnout, nabrat svaly<\/strong> nebo se dostat do lep\u0161\u00ed kondice.<\/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=\"Jake_jsou_vyhody_cviceni_doma\"><\/span>Jak\u00e9 jsou v\u00fdhody cvi\u010den\u00ed doma?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud budete k dom\u00e1c\u00edm tr\u00e9nink\u016fm p\u0159istupovat systematicky, m\u016f\u017eete z nich vyt\u011b\u017eit stejn\u00e9 a mo\u017en\u00e1 i lep\u0161\u00ed v\u00fdsledky ne\u017e ze cvi\u010den\u00ed v posilovn\u011b. <strong>N\u011bkter\u00fdm lidem toti\u017e vyhovuj\u00ed dom\u00e1c\u00ed posilovny v\u00edce ne\u017e ty komer\u010dn\u00ed.<\/strong> Co za t\u00edm stoj\u00ed?&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. Budete \u010dasov\u011b flexibiln\u00ed<\/h3>\n\n\n\n<p>Nam\u00edsto toho, abyste tr\u00e1vili 30 minut cestou do posilovny, m\u016f\u017eete ihned za\u010d\u00edt cvi\u010dit. To ocen\u00ed zejm\u00e9na lid\u00e9 s nabit\u00fdm rozvrhem, jako jsou <strong>rodi\u010de, lid\u00e9 pracuj\u00edc\u00ed na sm\u011bny nebo studenti ve zkou\u0161kov\u00e9m obdob\u00ed.<\/strong> Tr\u00e9ninky ani nemus\u00edte p\u0159izp\u016fsobovat otev\u00edrac\u00ed dob\u011b fitness centra. M\u016f\u017eete cvi\u010dit r\u00e1no, ve\u010der nebo v noci, podle toho, jak v\u00e1m to vyhovuje. Pokud v\u0161ak za\u010dnete sk\u00e1kat p\u0159es \u0161vihadlo ve 2 r\u00e1no, sousedi nejsp\u00ed\u0161 nebudou m\u00edt radost. <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<h3 class=\"wp-block-heading\">2. U\u0161et\u0159\u00edte pen\u00edze za permanentku do fitka<\/h3>\n\n\n\n<p>Cvi\u010den\u00ed doma <strong>nevy\u017eaduje m\u011bs\u00ed\u010dn\u00ed \u010dlenstv\u00ed v posilovn\u011b ani n\u00e1klady na dopravu.<\/strong> Kdy\u017e v\u00e1s to nav\u00edc chytne, u\u0161et\u0159en\u00e9 pen\u00edze m\u016f\u017eete investovat do z\u00e1kladn\u00edho vybaven\u00ed, jako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017eka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-resistance-band-set-gymbeam.html\" class=\"ek-link\">odporov\u00e9 gumy<\/a>. Postupn\u011b si tak m\u016f\u017eete vybavit dom\u00e1c\u00ed fitko, kter\u00e9 v\u00e1m bude ka\u017ed\u00fd sportovec z\u00e1vid\u011bt. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg\" alt=\"V\u00fdhody dom\u00e1c\u00edho cvi\u010den\u00ed\" class=\"wp-image-608284\" title=\"V\u00fdhody dom\u00e1c\u00edho cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_022022_10-1.jpg-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. P\u0159izp\u016fsob\u00edte si tr\u00e9nink<\/h3>\n\n\n\n<p>M\u016f\u017eete si <strong>p\u0159izp\u016fsobit tr\u00e9nink podle vlastn\u00edch pot\u0159eb, \u00farovn\u011b kondice a preferenc\u00ed. <\/strong>Z\u00e1le\u017e\u00ed \u010dist\u011b na v\u00e1s a va\u0161ich c\u00edlech, kter\u00e9 cviky do pl\u00e1nu p\u0159id\u00e1te a zda budou \u010dist\u011b silov\u00e9, nebo za\u0159ad\u00edte tak\u00e9 prvky <a href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00f3gy<\/a>, pilates nebo kalisteniky. <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<h3 class=\"wp-block-heading\">4. Vytvo\u0159\u00edte si ide\u00e1ln\u00ed prost\u0159ed\u00ed na tr\u00e9nink<\/h3>\n\n\n\n<p>Pokud to va\u0161e dom\u00e1c\u00ed podm\u00ednky umo\u017e\u0148uj\u00ed, <strong>m\u00e1te p\u0159\u00edle\u017eitost si vytvo\u0159it cvi\u010debn\u00ed prostor dle va\u0161eho gusta.<\/strong> U\u017e se v\u00e1m tak nestane, \u017ee n\u011bkdo zrovna pou\u017e\u00edv\u00e1 vybaven\u00ed, kter\u00e9 pot\u0159ebujete, nebo pou\u0161t\u00ed hudbu na m\u00edle vzd\u00e1lenou va\u0161emu vkusu. Maxim\u00e1ln\u011b, \u017ee by n\u011bkter\u00fd \u010dlen dom\u00e1cnosti c\u00edlen\u011b nebo nev\u011bdomky sabotoval va\u0161i snahu za lep\u0161\u00edm j\u00e1. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg\" alt=\"Pro\u010d cvi\u010dit doma?\" class=\"wp-image-608300\" title=\"Pro\u010d cvi\u010dit doma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1407545301-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_je_dobre_mit_treninkovy_plan\"><\/span>Pro\u010d je dobr\u00e9 m\u00edt tr\u00e9ninkov\u00fd pl\u00e1n?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fitness pl\u00e1n m\u016f\u017eeme p\u0159irovnat k<strong> map\u011b, kter\u00e1 v\u00e1s nejefektivn\u011bji dovede do c\u00edle. <\/strong>Uk\u00e1\u017ee v\u00e1m tu nejlep\u0161\u00ed trasu, d\u00edky \u010demu\u017e neztrat\u00edte sm\u011br a vysn\u011bn\u00e1 postava bude bl\u00ed\u017ee s ka\u017ed\u00fdm tr\u00e9ninkem. Tr\u00e9ninkov\u00fd pl\u00e1n je vhodn\u00fd pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9 sportovce, kter\u00fdm pom\u016f\u017ee dos\u00e1hnout dal\u0161\u00edho progresu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/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>Vytvo\u0159\u00edte si syst\u00e9m v tr\u00e9ninku:<\/strong> Budete p\u0159esn\u011b v\u011bd\u011bt, co a kdy m\u00e1te cvi\u010dit, \u010d\u00edm\u017e se vyhnete chaosu a ztracen\u00e9mu \u010dasu nad vym\u00fd\u0161len\u00edm toho, co si dneska zacvi\u010d\u00edte.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Budete cvi\u010dit efektivn\u011b:<\/strong> Zam\u011b\u0159\u00edte se na ty cviky a typy tr\u00e9nink\u016f, kter\u00e9 v\u00e1m pomohou dos\u00e1hnout r\u016fstu sval\u016f, hubnut\u00ed nebo zlep\u0161en\u00ed kondice.<\/li>\n\n\n\n<li><strong>Udr\u017e\u00edte si motivaci a discipl\u00ednu: <\/strong>Pokud se pl\u00e1nu budete dr\u017eet poctiv\u011b, uvid\u00edte brzy v\u00fdsledky, co\u017e udr\u017e\u00ed va\u0161i motivaci. Dop\u0159edu napl\u00e1novan\u00fd tr\u00e9nink nav\u00edc jen tak nevynech\u00e1te.<\/li>\n\n\n\n<li><strong>Vyhnete se p\u0159etr\u00e9nov\u00e1n\u00ed:<\/strong> Rozumn\u011b nastaven\u00fd tr\u00e9ninkov\u00fd pl\u00e1n sni\u017euje riziko p\u0159et\u00ed\u017een\u00ed svalov\u00fdch parti\u00ed a zajist\u00ed dostate\u010dn\u00fd \u010das na regeneraci.&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>Pokud hled\u00e1te tak\u00e9 n\u00e1vod na vytvo\u0159en\u00ed cvi\u010debn\u00edho pl\u00e1nu do fitka, najdete jej v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" class=\"ek-link\"><strong>Jak si s<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" aria-label=\"e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">e<\/a><\/strong><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>stavit 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    <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=\"36229,36358,50959,73135,107725\" ><\/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=\"10_kroku_k_vytvoreni_treninkoveho_planu_na_doma\"><\/span>10 krok\u016f k vytvo\u0159en\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu na doma<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Definujte_sve_cile\"><\/span>1. Definujte sv\u00e9 c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edte do vym\u00fd\u0161len\u00ed tr\u00e9nink\u016f, <strong>zamyslete se nad sv\u00fdmi c\u00edli.<\/strong> Ty v\u00e1m pomohou udr\u017eet motivaci a spr\u00e1vn\u00fd sm\u011br. Odv\u00edj\u00ed se od nich tak\u00e9 v\u00fdb\u011br cvik\u016f, po\u010dtu opakov\u00e1n\u00ed a typ tr\u00e9ninku. Pokud chcete hubnout, tak p\u0159ijde vhod za\u0159adit v\u00edce <a href=\"https:\/\/gymbeam.cz\/blog\/12-tipu-na-domaci-kardio-trenink\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kardia<\/a>, v p\u0159\u00edpad\u011b r\u016fstu sval\u016f zase v\u00edce silov\u00fdch tr\u00e9nink\u016f. <strong>\u010c\u00edm specifi\u010dt\u011bj\u0161\u00ed va\u0161e c\u00edle budou, t\u00edm l\u00e9pe.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si spr\u00e1vn\u011b nastavit c\u00edle p\u0159i cvi\u010den\u00ed?&nbsp;&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e1vejte si zejm\u00e9na kr\u00e1tkodob\u00e9: <\/strong>Nap\u0159\u00edklad \u017ee chcete zhubnout 2 kg za m\u011bs\u00edc nebo budete cvi\u010dit 3kr\u00e1t t\u00fddn\u011b po dobu jednoho m\u011bs\u00edce.<\/li>\n\n\n\n<li><strong>Zohledn\u011bte sv\u00e9 mo\u017enosti: <\/strong>Va\u0161e c\u00edle by m\u011bly b\u00fdt realistick\u00e9 a splniteln\u00e9 v r\u00e1mci va\u0161eho \u017eivotn\u00edho stylu, pracovn\u00edch i rodinn\u00fdch povinnost\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>M\u011bly by p\u0159edstavovat v\u00fdzvu: <\/strong>Stanovte si c\u00edle, kter\u00e9 budou re\u00e1ln\u00e9, ale z\u00e1rove\u0148 v\u00e1s budou motivovat. Nemus\u00ed to b\u00fdt jen po\u010det zhubnut\u00fdch kilogram\u016f, aletak\u00e9 zab\u011bhnut\u00ed 5 nebo 10 km v lep\u0161\u00edm \u010dase \u010di zvl\u00e1dnut\u00ed prvn\u00edho shybu.<\/li>\n\n\n\n<li><strong>Nemus\u00ed b\u00fdt jen viditeln\u00e9: <\/strong>Krom\u011b zm\u011bn postavy nebo sportovn\u00edch v\u00fdsledk\u016f m\u016f\u017eete cht\u00edt cvi\u010den\u00edm dos\u00e1hnout tak\u00e9 lep\u0161\u00edho pocitu ze sebe, v\u011bt\u0161\u00edho sebev\u011bdom\u00ed, veselej\u0161\u00ed n\u00e1lady, lep\u0161\u00edho zvl\u00e1d\u00e1n\u00ed stresu \u010di klidn\u011bj\u0161\u00ed psychiky. I takov\u00e9 c\u00edle si m\u016f\u017eete zapsat.&nbsp;<\/li>\n\n\n\n<li><strong>Sledujte a upravujte je dle pot\u0159eby:<\/strong> Ve va\u0161ich c\u00edlech bu\u010fte flexibiln\u00ed a \u010dasem je upravujte podle toho, jak\u00fd m\u00e1te progres nebo aktu\u00e1ln\u00ed mo\u017enosti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V definov\u00e1n\u00ed c\u00edl\u016f v\u00e1m pom\u016f\u017ee tak\u00e9 technika SMART. O n\u00ed a dal\u0161\u00edch tipech si p\u0159e\u010dt\u011bte v \u010dl\u00e1nku <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=\"811\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1124x811.jpg\" alt=\"C\u00edle p\u0159i cvi\u010den\u00ed\" class=\"wp-image-608317\" title=\"C\u00edle p\u0159i cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1124x811.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-400x289.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-1536x1108.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1256293259-2048x1477.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=\"2_Zamyslete_se_nad_poctem_a_delkou_treninku\"><\/span>2. Zamyslete se nad po\u010dtem a d\u00e9lkou tr\u00e9nink\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vezm\u011bte si na pomoc sv\u016fj kalend\u00e1\u0159 a pod\u00edvejte se na to, kolik \u010dasu m\u016f\u017eete re\u00e1ln\u011b v\u011bnovat tr\u00e9ninku. P\u0159i cvi\u010den\u00ed doma sice u\u0161et\u0159\u00edte cenn\u00e9 minuty na cestu, ale po\u0159\u00e1d myslete na to, \u017ee n\u011bjakou dobu str\u00e1v\u00edte p\u0159evl\u00e9k\u00e1n\u00edm a pak sprchou.<strong> Z\u00e1le\u017e\u00ed jen na v\u00e1s a va\u0161em \u010dasov\u00e9m vyt\u00ed\u017een\u00ed, zda budete cvi\u010dit r\u00e1no, odpoledne \u010di ve\u010der.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyhovuje v\u00e1mtr\u00e9novat 2kr\u00e1t t\u00fddn\u011b 60 minut, 3kr\u00e1t t\u00fddn\u011b 45 minut nebo v r\u00e1mci dne za\u0159adit 2 krat\u0161\u00ed 15minutov\u00e9 tr\u00e9ninky? Je to jen na v\u00e1s, ale sna\u017ete se naj\u00edt si \u010das alespo\u0148 2x t\u00fddn\u011b na silov\u00fd tr\u00e9nink v d\u00e9lce minim\u00e1ln\u011b 30 minut. K tomu p\u0159idejte kardio, proch\u00e1zky a dal\u0161\u00ed aktivity dle va\u0161ich preferenc\u00ed. <strong>Ide\u00e1ln\u00ed po\u010det je pak 3\u20135 tr\u00e9ninkov\u00fdch jednotek za t\u00fdden.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do kalend\u00e1\u0159e si <strong>napi\u0161te v\u0161echny tr\u00e9ninky alespo\u0148 na t\u00fdden dop\u0159edu, <\/strong>abyste s t\u00edm po\u010d\u00edtali. P\u0159ipravte se i na to, \u017ee mohou nastat n\u011bjak\u00e9 zm\u011bny ze dne na den, nap\u0159\u00edklad budete muset z\u016fstat d\u00e9le v pr\u00e1ci nebo nepl\u00e1novan\u011b zajet do m\u011bsta nakoupit n\u011bjak\u00e9 nezbytnosti. V takov\u00e9m p\u0159\u00edpad\u011b m\u016f\u017eete tr\u00e9nink zkr\u00e1tit, p\u0159elo\u017eit na jin\u00fd den a sv\u011bt se nezbo\u0159\u00ed ani, kdy\u017e ho jednou vynech\u00e1te.&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\/08\/iStock-975698292-1124x750.jpg\" alt=\"Jak si napl\u00e1novat tr\u00e9ninky?\" class=\"wp-image-608333\" title=\"Jak si napl\u00e1novat tr\u00e9ninky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-975698292-2048x1367.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=\"3_Naplanujte_si_treninky_na_konkretni_dny\"><\/span>3. Napl\u00e1nujte si tr\u00e9ninky na konkr\u00e9tn\u00ed dny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e u\u017e jste si napl\u00e1novali, kolikr\u00e1t t\u00fddn\u011b a jak dlouho budete cvi\u010dit, p\u0159ich\u00e1z\u00ed na \u0159adu <strong>v\u00fdb\u011br konkr\u00e9tn\u00edch tr\u00e9nink\u016f.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V tr\u00e9ninku kombinujte silov\u00fd tr\u00e9nink i kardio.&nbsp;<\/li>\n\n\n\n<li>Pom\u011br mezi posilov\u00e1n\u00edm a aerobn\u00ed aktivitou z\u00e1le\u017e\u00ed na va\u0161ich c\u00edlech.<\/li>\n\n\n\n<li>Silov\u00fd tr\u00e9nink v\u00e1m pom\u016f\u017ee zejm\u00e9na s r\u016fstem sval\u016f, kardio je zase efektivn\u011bj\u0161\u00ed p\u0159i hubnut\u00ed.<\/li>\n\n\n\n<li>P\u0159i pl\u00e1nov\u00e1n\u00ed vezm\u011bte v potaz, \u017ee k \u00fapln\u00e9 regeneraci svalov\u00e9 partie dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin.&nbsp;<\/li>\n\n\n\n<li>V po\u0159ad\u00ed tr\u00e9ninku si tak\u00e9 ohl\u00eddejte, aby ten nejt\u011b\u017e\u0161\u00ed byl ide\u00e1ln\u011b po dni odpo\u010dinku.&nbsp;<\/li>\n<\/ul>\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\">P\u0159\u00edklady tr\u00e9nink\u016f<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Silov\u00fd tr\u00e9nink<\/strong>: Cviky s vlastn\u00ed vahou, <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\u010dkami<\/a>, <a href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebellem<\/a>, <a href=\"https:\/\/gymbeam.cz\/posilovaci-vak-powerbag-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">powerbagem<\/a>, <a href=\"https:\/\/gymbeam.cz\/posilnovaci-gumy-a-expandery\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edmi gumami<\/a> nebo na <a href=\"https:\/\/gymbeam.cz\/hrazdy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hrazd\u011b<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00e9m posilovac\u00edm syst\u00e9mu<\/a>, online tr\u00e9ninky podle <a href=\"https:\/\/www.youtube.com\/@GymBeamcz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">youtube videa<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Kardio tr\u00e9nink<\/strong>: Sk\u00e1k\u00e1n\u00ed p\u0159es <a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>, j\u00edzda na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm trena\u017e\u00e9ru<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/air-bike-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">air biku<\/a>, b\u011bh, j\u00edzda na kole, HIIT \u010di tabata s angli\u010d\u00e1ky, jumping jacky, p\u0159edkop\u00e1v\u00e1n\u00ed s vysok\u00fdmi koleny a dal\u0161\u00edmi cviky, kter\u00e9 v\u00e1m rozpumpuj\u00ed srdce.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Prota\u017een\u00ed a mobilita<\/strong>: <a href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">J\u00f3ga<\/a>, dynamick\u00e9 a statick\u00e9 prota\u017een\u00ed, stre\u010dink s <a href=\"https:\/\/gymbeam.cz\/masazni-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017en\u00edm v\u00e1lcem<\/a>.<\/li>\n<\/ul>\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\">P\u0159\u00edklad t\u00fddenn\u00edho pl\u00e1nu dle c\u00edle<strong><\/strong><\/h3>\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>Den<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Hlavn\u00ed c\u00edl: r\u016fst svalov\u00e9 hmoty<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Hlavn\u00ed c\u00edl: hubnut\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Hlavn\u00ed c\u00edl: zlep\u0161en\u00ed kondice<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pond\u011bl\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/trenink-s-jednoruckou-12-nejucinnejsich-cviku-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tr\u00e9nink s jednoru\u010dkou na cel\u00e9 t\u011blo<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh 30\u201345 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT se \u0161vihadlem&nbsp;<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u00dater\u00fd&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek\/proch\u00e1zka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>St\u0159eda&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kruhov\u00fd tr\u00e9nink b\u0159icha<\/a> + prota\u017een\u00ed s <a href=\"https:\/\/gymbeam.cz\/masazni-valec-3v1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">foam rollerem<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/33-cviku-s-posilovaci-gumou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tr\u00e9nink na cel\u00e9 t\u011blo s posilovac\u00ed gumou<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/15-nejlepsich-cviku-s-powerbagem-na-cele-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tr\u00e9nink s powerbagem na cel\u00e9 t\u011blo<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u010ctvrtek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek\/proch\u00e1zka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>P\u00e1tek<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/8-nejlepsich-cviku-s-kettlebellem-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tr\u00e9nink s kettlebellem na zadek a nohy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Veslovac\u00ed trena\u017e\u00e9r 20 minut + prota\u017een\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u011bh 30\u201345 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sobota&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/jak-cvicit-na-hrazde-10-cviku-pro-zacatecniky-i-pokrocile\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tr\u00e9nink na hrazd\u011b na vr\u0161ek t\u011bla<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek\/prota\u017een\u00ed s <a href=\"https:\/\/gymbeam.cz\/valec-na-cviceni-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">foam rollerem<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ned\u011ble<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinek\/proch\u00e1zka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata se <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cviky s vlastn\u00ed vahou<\/a> na cel\u00e9 t\u011blo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata se <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zatezova-vesta-a-jak-vybrat-tu-spravnou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a> na cel\u00e9 t\u011blo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vyberte_si_konkretni_cviky\"><\/span>4. Vyberte si konkr\u00e9tn\u00ed cviky&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nyn\u00ed se p\u0159esuneme k <strong>v\u00fdb\u011bru cvik\u016f podle toho, jak\u00e9 m\u00e1te doma vybaven\u00ed.<\/strong> N\u011bkdo m\u00e1 v pokoji t\u00e9m\u011b\u0159 celou posilovnu v\u010detn\u011b <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osy<\/a> s <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\">kotou\u010di<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastavitelna-jednorucni-cinka-3-20-kg-gymbeam.html\" class=\"ek-link\">jednoru\u010dek<\/a>, <a href=\"https:\/\/gymbeam.cz\/set-expanderu-duoband-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00edch gum<\/a> a kettlebell\u016f. Vysta\u010d\u00edte si v\u0161ak i s vahou vlastn\u00edho t\u011bla a <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017ekou<\/a>. Zacvi\u010dit si m\u016f\u017eete tak\u00e9 venku, t\u0159eba na zahrad\u011b, v parku \u010di na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-cvicit-na-workoutovem-hristi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">workoutov\u00e9m h\u0159i\u0161ti<\/a>.&nbsp;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5\u20136]<\/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\">P\u0159i v\u00fdb\u011bru cvik\u016f se \u0159i\u010fte n\u011bkolika pravidly:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tr\u00e9nink postavte na z\u00e1kladn\u00edch cvic\u00edch,<\/strong> jako jsou <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\u0159epy<\/a>, v\u00fdpady, kliky, shyby, tlaky na ramena nebo bicepsov\u00e9 zdvihy.&nbsp;<\/li>\n\n\n\n<li><strong>Na ka\u017edou partii si vyberte 2\u20134 cviky.<\/strong> Zahr\u0148te komplexn\u00ed (v\u00edcekloubov\u00e9) i izolovan\u00e9 (jednokloubov\u00e9) cviky.<\/li>\n\n\n\n<li>P\u0159idejte i <strong>unilater\u00e1ln\u00ed cviky <\/strong>(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, glute bridge na jedn\u00e9 noze nebo bicepsov\u00e9 zdvihy s jednoru\u010dkou.&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed p\u0159ipravte svaly na z\u00e1t\u011b\u017e zah\u0159\u00e1t\u00edm <\/strong>(jumping jacky, b\u011bh na m\u00edst\u011b)<strong> a dynamick\u00fdm stre\u010dinkem, <\/strong>kter\u00fd obsahuje mobilizaci kloub\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Na za\u010d\u00e1tek tr\u00e9ninku v\u017edy za\u0159a\u010fte technicky nejn\u00e1ro\u010dn\u011bj\u0161\u00ed cviky. <\/strong>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\n\n\n<li><strong>V p\u0159\u00edpad\u011b kardio aktivit se \u0159i\u010fte zejm\u00e9na vlastn\u00ed preferenc\u00ed. <\/strong>M\u016f\u017eete <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bhat<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plavat<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jezdit na kole<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/kreativni-trenink-cviky-s-vlastni-vahou-inspirovane-tancem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tancovat<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" class=\"ek-link\">chodit n<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" aria-label=\"a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" class=\"ek-link\"> t\u00fary<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>Inspirovat se m\u016f\u017eete tak\u00e9 online tren\u00e9ry, <\/strong>kte\u0159\u00ed d\u00e1vaj\u00ed cvi\u010debn\u00ed videa na YouTube. Jen se sna\u017ete vyhnout zbyte\u010dn\u011b slo\u017eit\u00fdm cvik\u016fm, kter\u00e9 \u010dasto postr\u00e1daj\u00ed smysl.<\/li>\n<\/ul>\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\">P\u0159\u00edklady cvik\u016f<strong><\/strong><\/h3>\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>T\u011blesn\u00e1 partie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cviky s vlastn\u00ed vahou<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cviky se z\u00e1t\u011b\u017e\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cviky na workoutov\u00e9m h\u0159i\u0161ti<\/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\"><strong>Ramena<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Kliky ve st\u0159e\u0161e (pike push-ups) s vyv\u00fd\u0161en\u00fdmi nohami (na gau\u010di)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Upa\u017eov\u00e1n\u00ed s jednoru\u010dkami, Arnoldovy tlaky, tlaky s <a href=\"https:\/\/gymbeam.cz\/posilovaci-tyc-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osou<\/a>, p\u0159edpa\u017eov\u00e1n\u00ed s <a href=\"https:\/\/gymbeam.cz\/kotouc-iron-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kotou\u010dem<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Kliky ve st\u0159e\u0161e s vyv\u00fd\u0161en\u00fdma nohama (na ni\u017e\u0161\u00ed lavici), kliky ve stojce s oporou o konstrukci nebo ze\u010f (pokro\u010dil\u00ed)<\/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\"><strong>Bicepsy<\/strong><\/a><strong>, <\/strong><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\"><strong>tricepsy<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Kliky, tricepsov\u00e9 kliky na lavici (n\u00edzk\u00e9 \u017eidli, gau\u010di)&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00e9 zdvihy s <a href=\"https:\/\/gymbeam.cz\/posilovaci-ez-tyc-lifter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EZ osou<\/a>, kladivov\u00fd zdvih s jednoru\u010dkami, tricepsov\u00e9 tlaky s jednoru\u010dkou, kick-back s jednoru\u010dkou, dipy na <a href=\"https:\/\/gymbeam.cz\/bradla-dip-ii-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bradlech<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Shyby podhmatem na \u00fazko, australsk\u00e9 p\u0159\u00edtahy na hrazd\u011b, dipy na bradlech, stahov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/posilovaci-guma-cross-band-level-1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a> na triceps, p\u0159\u00edtahy posilovac\u00ed gumy na biceps<\/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\"><strong>Hrudn\u00edk&nbsp;<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Kliky na \u0161iroko<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami, pullover s kettlebellem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s posilovac\u00ed gumou (z\u00e1dy k hrazd\u011b)<\/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\"><strong>Z\u00e1da<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Superman, vzpa\u017eov\u00e1n\u00ed v le\u017ee na b\u0159i\u0161e, plav\u00e1n\u00ed v le\u017ee na b\u0159i\u0161e&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mrtv\u00fd tah s osou, p\u0159itahov\u00e1n\u00ed osy v p\u0159edklonu, p\u0159\u00edtahy jednoru\u010dky v kle\u010de na lavici<\/td><td class=\"has-text-align-center\" data-align=\"center\">Shyby na \u0161iroko nadhmatem, negativn\u00ed shyby, stahov\u00e1n\u00ed zav\u011b\u0161en\u00e9 posilovac\u00ed gumy k bok\u016fm, p\u0159\u00edtahy expand\u00e9ru upevn\u011bn\u00e9ho na bo\u010dn\u00ed konstrukci hrazdy<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" class=\"ek-link\"><strong>B\u0159<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-bricha\/\" class=\"ek-link\"><strong>cho<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zkracova\u010dky, V-zdvihy, cyklistick\u00e9 zkracova\u010dky, n\u016f\u017eky, <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plank<\/a>, horolezec&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sed-lehy s kotou\u010dem, rusk\u00fd twist s kettlebellem, plank se z\u00e1t\u011b\u017e\u00ed, sklapova\u010dky na lavici, p\u0159\u00edtahy kolen na bradlech<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159\u00edtahy kolen ve visu, \u0161ikm\u00e9 p\u0159\u00edtahy kolen, p\u0159\u00edtahy chodidel k hrazd\u011b ve visu, rotace s posilovac\u00ed gumou upevn\u011bnou na bo\u010dn\u00ed konstrukci<\/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\"><strong>Zadek<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">D\u0159epy (s v\u00fdskokem), bulharsk\u00e9 d\u0159epy se zadn\u00ed nohou na \u017eidli (gau\u010di), <a href=\"https:\/\/gymbeam.cz\/blog\/toto-se-s-vami-stane-pokud-budete-pravidelne-delat-mustek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glute bridge<\/a>, uno\u017eov\u00e1n\u00ed v kle\u010de<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00ed (p\u0159edn\u00ed) d\u0159ep s osou, v\u00fdpady vzad s jednoru\u010dkami, rumunsk\u00fd mrtv\u00fd tah, hip thrust, v\u00fdstupy na <a href=\"https:\/\/gymbeam.cz\/nastavitelna-lavice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lavici<\/a> (<a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" class=\"ek-link\">bed<\/a><a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" class=\"ek-link\">u<\/a>) s jednoru\u010dkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdstupy (v\u00fdskoky) na lavici, glute bridge s vyv\u00fd\u0161en\u00fdma nohama na lavici (konstrukci), uno\u017eov\u00e1n\u00ed s posilovac\u00ed gumou&nbsp;<\/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\"><strong>Nohy<\/strong><\/a><strong>&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady (s v\u00fdskokem), v\u00fdpady do stran, d\u0159ep s uno\u017een\u00edm, sumo d\u0159ep, rumunsk\u00fd mrtv\u00fd tah na jedn\u00e9 noze<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulharsk\u00e9 d\u0159epy, mrtv\u00fd tah, kettlebell swing, v\u00fdpony s jednoru\u010dkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulharsk\u00e9 d\u0159epy s oporou o lavici (konstrukci), d\u0159epy na jedn\u00e9 noze s dr\u017een\u00edm konstrukce<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>N\u00e1\u0161 tip: <\/strong>Pokud chcete u\u0161et\u0159it m\u00edsto a hled\u00e1te <strong>variabiln\u00ed z\u00e1t\u011b\u017e, kterou si m\u016f\u017eete m\u011bnit podle cvik\u016f i aktu\u00e1ln\u00ed s\u00edly,<\/strong> nejl\u00e9pe poslou\u017e\u00ed <a href=\"https:\/\/gymbeam.cz\/sada-cinek-30-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nakl\u00e1dac\u00ed sada \u010dinek<\/a>, <a href=\"https:\/\/gymbeam.cz\/nastavitelna-jednorucni-cinka-3-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastaviteln\u00e1 jednoru\u010dka<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nastaviteln\u00fd kettlebell<\/a>.&nbsp;&nbsp;&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, co dal\u0161\u00edho by se v\u00e1m mohlo hodit do dom\u00e1c\u00ed posilovny, najdete to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vybaveni-domaci-posilovny-ktere-pomucky-a-prislusenstvi-nesmi-chybet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vybaven\u00ed dom\u00e1c\u00ed posilovny: Kter\u00e9 pom\u016fcky a p\u0159\u00edslu\u0161enstv\u00ed nesm\u00ed chyb\u011bt?<\/strong><\/a><\/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\/08\/iStock-1269883298-1124x750.jpg\" alt=\"Cviky do tr\u00e9ninkov\u00e9ho pl\u00e1nu\" class=\"wp-image-608353\" title=\"Cviky do tr\u00e9ninkov\u00e9ho pl\u00e1nu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/iStock-1269883298-2048x1366.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=\"5_Zvolte_pocet_opakovani_serii_a_zatez_podle_cile\"><\/span>5. Zvolte po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e podle c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvn\u00edm kroku jste si stanovili c\u00edl, kter\u00e9ho chcete tr\u00e9ninkem dos\u00e1hnout. Te\u010f se k n\u011bmu vr\u00e1t\u00edme, proto\u017ee bychom ho m\u011bli zohlednit p\u0159i volb\u011b z\u00e1t\u011b\u017ee i po\u010dtu opakov\u00e1n\u00ed a s\u00e9ri\u00ed. To je d\u016fle\u017eit\u00e9 zejm\u00e9na pro <strong>lidi, kte\u0159\u00ed cvi\u010d\u00ed se z\u00e1t\u011b\u017e\u00ed <\/strong>(jednoru\u010dky, osa). U cvik\u016f s vlastn\u00ed vahou m\u016f\u017eete z\u00e1t\u011b\u017e zv\u00fd\u0161it zpravidla jen p\u0159id\u00e1n\u00edm dal\u0161\u00edch opakov\u00e1n\u00ed, s\u00e9ri\u00ed, zkr\u00e1cen\u00edm pauzy nebo n\u00e1ro\u010dn\u011bj\u0161\u00ed variantou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b jako v p\u0159\u00edpad\u011b tr\u00e9ninku v posilovn\u011b se i v dom\u00e1c\u00edch podm\u00ednk\u00e1ch m\u016f\u017eete u v\u00fdb\u011bru z\u00e1t\u011b\u017ee odrazit od va\u0161eho maxima na 1 opakov\u00e1n\u00ed neboli <strong>1RM (one-repetition maximum). <\/strong>Jedn\u00e1 se o nejvy\u0161\u0161\u00ed hmotnost, kterou zvl\u00e1dnete zvednout 1kr\u00e1t <strong>s udr\u017een\u00edm spr\u00e1vn\u00e9 techniky. <\/strong>Na dal\u0161\u00ed opakov\u00e1n\u00ed by v\u00e1m u\u017e nem\u011bla zb\u00fdt s\u00edla ani energie. Od 1RM se pak odv\u00edj\u00ed pracovn\u00ed hmotnost, se kterou m\u00e1te cvi\u010dit pro dosa\u017een\u00ed tr\u00e9ninkov\u00fdch c\u00edl\u016f. <strong>Uv\u00e1d\u00ed se v procentech z 1RM<\/strong> (nap\u0159\u00edklad 70 % 1RM). Pokud je va\u0161e 1RM na bench press 100 kg, tak 70 % 1RM p\u0159edstavuje 70 kg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e se pust\u00edte do po\u010d\u00edt\u00e1n\u00ed vhodn\u00e9 z\u00e1t\u011b\u017ee podle tabulky n\u00ed\u017ee, <strong>otestujte sv\u00e9 1RM na cviky, kter\u00e9 do tr\u00e9ninku za\u0159ad\u00edte.<\/strong> P\u0159i pravideln\u00e9m cvi\u010den\u00ed, se v\u00e1m \u010dasem 1RM pravd\u011bpodobn\u011b tak\u00e9 zv\u00fd\u0161\u00ed. Proto je pot\u0159eba po p\u0159ibli\u017en\u011b po 4\u20136 t\u00fddnech 1RM zase otestovat a vhodnou z\u00e1t\u011b\u017e tomu p\u0159izp\u016fsobit.&nbsp;<\/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 zjistit sv\u00e9 1RM, se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1706\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg\" alt=\"Nejlep\u0161\u00ed po\u010det opakov\u00e1n\u00ed p\u0159i cvi\u010den\u00ed\" class=\"wp-image-608389\" title=\"Nejlep\u0161\u00ed po\u010det opakov\u00e1n\u00ed p\u0159i cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/sk_mikulas_vereb_032023_16-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Mezi nej\u010dast\u011bj\u0161\u00ed c\u00edle pat\u0159\u00ed r\u016fst svalov\u00e9 hmoty, s\u00edly, budov\u00e1n\u00ed svalov\u00e9 vytrvalosti a hubnut\u00ed:<strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. R\u016fst svalov\u00e9 hmoty<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Svaly pot\u0159ebuj\u00ed pro sv\u016fj r\u016fst <strong>dostate\u010dn\u00fd impuls,<\/strong> kter\u00fd v nich vyvol\u00e1v\u00e1 tr\u00e9ninkov\u00e1 adaptace.&nbsp;<\/li>\n\n\n\n<li>Cvi\u010d\u00ed se <strong>ve st\u0159edn\u00edm p\u00e1smu z\u00e1t\u011b\u017ee a po\u010dtu opakov\u00e1n\u00ed.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u201310]<\/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>Zaj\u00edm\u00e1 v\u00e1s, jak nejl\u00e9pe podpo\u0159it r\u016fst sval\u016f pomoc\u00ed stravy a tr\u00e9ninku? P\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ninkov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. R\u016fst s\u00edly<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro r\u016fst s\u00edly je hlavn\u00ed<strong> zvedat t\u011b\u017ek\u00e9 v\u00e1hy v mal\u00e9m po\u010dtu opakov\u00e1n\u00ed.<\/strong><\/li>\n\n\n\n<li>Typick\u00e9 jsou del\u0161\u00ed pauzy.&nbsp;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u201310]<\/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>Pokud v\u00e1s zaj\u00edm\u00e1, jakou roli m\u00e1 v silov\u00fdch schopnostech d\u011bdi\u010dnost, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <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\"><strong>Jak genetika ovliv\u0148uje r\u016fst sval\u016f a s\u00edly. Dom\u00e1c\u00ed DNA testy pomohou odhalit potenci\u00e1l.<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Rozvoj svalov\u00e9 vytrvalosti<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fddr\u017e sval\u016f nejl\u00e9pe podpo\u0159\u00edte<strong> tr\u00e9ninkem s men\u0161\u00edmi vahami a vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Svaly se tak u\u010d\u00ed efektivn\u011bji vyu\u017e\u00edvat kysl\u00edk.&nbsp;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u201310]<\/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<h4 class=\"wp-block-heading\">4. Hubnut\u00ed<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podm\u00ednkou \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed je <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a> (v\u00fddej energie je vy\u0161\u0161\u00ed ne\u017e p\u0159\u00edjem).<\/li>\n\n\n\n<li>Kardio tr\u00e9nink je <strong>efektivn\u00ed z pohledu spalov\u00e1n\u00ed kalori\u00ed.<\/strong><\/li>\n\n\n\n<li>Posilov\u00e1n\u00ed pom\u016f\u017ee p\u0159i hubnut\u00ed s <strong>udr\u017een\u00edm a r\u016fstem svalov\u00e9 hmoty.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7\u201310]<\/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>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d je p\u0159i hubnut\u00ed d\u016fle\u017eit\u00fd silov\u00fd tr\u00e9nink, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed?&nbsp;<\/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\">Doporu\u010den\u00e1 z\u00e1t\u011b\u017e, po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a d\u00e9lka pauzy podle c\u00edle <\/h3>\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>Tr\u00e9ninkov\u00fd c\u00edl<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Z\u00e1t\u011b\u017e (% z 1RM)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Po\u010det opakov\u00e1n\u00ed<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Po\u010det s\u00e9ri\u00ed<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>D\u00e9lka pauzy<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zv\u00fd\u0161en\u00ed s\u00edly<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund\u20134 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>R\u016fst svalov\u00e9 hmoty (hypertrofie)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Svalov\u00e1 vytrvalost<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hubnut\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><\/tbody><\/table><\/figure>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zabrante_stagnaci_diky_zmenam_v_treninku\"><\/span>6. Zabra\u0148te stagnaci d\u00edky zm\u011bn\u00e1m v tr\u00e9ninku<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po n\u011bkolika t\u00fddnech stejn\u00e9ho tr\u00e9ninku je b\u011b\u017en\u00e9, \u017ee se n\u00e1m <strong>zd\u00e1 snaz\u0161\u00ed a z\u00e1rove\u0148 u\u017e nep\u0159in\u00e1\u0161\u00ed takov\u00e9 v\u00fdsledky jako na za\u010d\u00e1tku.<\/strong> Va\u0161e t\u011blo se u\u017e na z\u00e1t\u011b\u017e adaptovalo a pot\u0159ebuje zase nov\u00fd impuls. Co s t\u00edm d\u011blat? Odpov\u011bd\u00ed je dodr\u017een\u00ed <strong>principu progresivn\u00edho p\u0159et\u00ed\u017een\u00ed. <\/strong>Nemus\u00edte v tom hledat \u017e\u00e1dnou slo\u017eitost, jde jednodu\u0161e o<strong> zm\u011bny v tr\u00e9ninku, kter\u00e9 pro t\u011blo znamenaj\u00ed nov\u00fd impuls. <\/strong>Na ten zase za\u010dne reagovat adapta\u010dn\u00edmi mechanismy, kter\u00e9 se pak projev\u00ed r\u016fstem sval\u016f, s\u00edly \u010di vytrvalosti. Poj\u010fme si ten tr\u00e9nink trochu oko\u0159enit, aby zase z\u00edskal nov\u00fd drive a n\u00e1boj. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11\u201312]<\/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\">Jak upravit tr\u00e9nink, kdy\u017e chcete nov\u00e9 v\u00fdsledky?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ka\u017ed\u00fd t\u00fdden zkuste <strong>zv\u00fd\u0161it v\u00e1hu, po\u010det opakov\u00e1n\u00ed nebo intenzitu o maxim\u00e1ln\u011b 10 %.&nbsp;<\/strong><\/li>\n\n\n\n<li>Vy\u0161\u0161\u00ed zvedan\u00e9 z\u00e1t\u011b\u017ei byste nem\u011bli ob\u011btovat spr\u00e1vnou techniku nebo riziko zran\u011bn\u00ed.&nbsp;<\/li>\n\n\n\n<li>V\u00e1hu ani po\u010det opakov\u00e1n\u00ed nemus\u00edte zvy\u0161ovat ka\u017ed\u00fd t\u00fdden. Pokud se na to nec\u00edt\u00edte, klidn\u011b si ponechte stejnou z\u00e1t\u011b\u017e.&nbsp;<\/li>\n\n\n\n<li><strong>Zm\u011bnu m\u016f\u017eete ud\u011blat i ve v\u00fdb\u011bru cvik\u016f, kter\u00e9 budou zase nov\u00fdm podn\u011btem. <\/strong>Nen\u00ed v\u0161ak vhodn\u00e9 cvi\u010dit ka\u017edou chv\u00edli \u00fapln\u011b jinak.&nbsp;<\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte intervalov\u00e9 tr\u00e9ninky, <\/strong>kter\u00e9 kombinuj\u00ed \u00faseky intenzivn\u00edho cvi\u010den\u00ed a kr\u00e1tkou pauzu. Mezi obl\u00edben\u00e9 pat\u0159\u00ed HIIT nebo tabata.&nbsp;<\/li>\n\n\n\n<li>Pokud cvi\u010d\u00edte s vlastn\u00ed vahou a nem\u00e1te \u010dinky, m\u016f\u017eete pou\u017e\u00edt jako z\u00e1t\u011b\u017e nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/sportovni-lahve\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00e1hve<\/a> napln\u011bn\u00e9 vodou nebo t\u0159eba nalo\u017een\u00fd <a href=\"https:\/\/gymbeam.cz\/batohy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoh<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/tasky-do-fitka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ta\u0161ku<\/a>. I zved\u00e1n\u00ed d\u00edt\u011bte nebo psa se po\u010d\u00edt\u00e1, ale mus\u00ed to b\u00fdt bezpe\u010dn\u00e9 a z\u00e1bavn\u00e9 pro v\u0161echny strany, jinak rad\u011bji z\u016fsta\u0148te u napln\u011bn\u00fdch l\u00e1hv\u00ed.&nbsp;<\/li>\n\n\n\n<li>Vyzkou\u0161ejte <strong>supers\u00e9rie<\/strong> (spojen\u00ed 2 cvik\u016f) <strong>nebo gigantick\u00e9 s\u00e9rie<\/strong> (spojen\u00ed 4 a v\u00edce cvik\u016f). P\u0159i t\u00e9to pokro\u010dil\u00e9 metod\u011b vynech\u00e1te pauzu a jdete hned na dal\u0161\u00ed cvik.&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>Tr\u00e9nink si nemus\u00edte m\u011bnit pouze tak, aby byl n\u00e1ro\u010dn\u011bj\u0161\u00ed. M\u016f\u017eete ho upravit i z toho d\u016fvodu, \u017ee <strong>je p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00fd, nest\u00edh\u00e1te nebo v\u00e1m jednodu\u0161e nesed\u00ed.<\/strong> Hlavn\u00ed je, aby v\u00e1s cvi\u010den\u00ed bavilo a dok\u00e1zali jste se mu v\u011bnovat dlouhodob\u011b.&nbsp;&nbsp;&nbsp;<\/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\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg\" alt=\"Jak zt\u00ed\u017eit nebo zpest\u0159it tr\u00e9nink?\" class=\"wp-image-608408\" title=\"Jak zt\u00ed\u017eit nebo zpest\u0159it tr\u00e9nink?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/3bbef8d2-9650-467a-a595-51315d5e9e61-2048x1365.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=\"7_Doprejte_si_odpocinek_a_kvalitni_spanek\"><\/span>7. Dop\u0159ejte si odpo\u010dinek a kvalitn\u00ed sp\u00e1nek<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V<strong> p\u0159\u00edpad\u011b cvi\u010den\u00ed v\u017edy neplat\u00ed \u010d\u00edm v\u00edce, t\u00edm l\u00e9pe. <\/strong>Nen\u00ed dobr\u00e9 cvi\u010dit ka\u017ed\u00fd den jako smysl\u016f zbaven\u00ed a k tomu poka\u017ed\u00e9, kdy\u017e se vyd\u00e1te do kuchyn\u011b, d\u011blat minim\u00e1ln\u011b 20 v\u00fdpad\u016f a d\u0159ep\u016f, abyste vyu\u017eili ka\u017edou volnou minutu k pohybu. Svaly toti\u017e nerostou b\u011bhem tr\u00e9nink\u016f, ale pr\u00e1v\u011b v obdob\u00ed, kdy odpo\u010d\u00edv\u00e1me. Proto je d\u016fle\u017eit\u00e9 i tento faktor zohlednit p\u0159i tvorb\u011b tr\u00e9ninkov\u00e9ho pl\u00e1nu.&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\">Jak nejl\u00e9pe odpo\u010d\u00edvat pro lep\u0161\u00ed v\u00fdsledky?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alfou a omegou odpo\u010dinku je kvalitn\u00ed <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<\/strong><\/a><strong>, kter\u00fd by m\u011bl trvat ide\u00e1ln\u011b 7\u20139 hodin denn\u011b.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Dle pot\u0159eby za\u0159a\u010fte b\u011bhem t\u00fddne dny bez cvi\u010den\u00ed. <\/strong>M\u016f\u017eete v\u0161ak odpo\u010d\u00edvat tak\u00e9 aktivn\u011b a zaj\u00edt si t\u0159eba na proch\u00e1zku nebo se prot\u00e1hnout.&nbsp;<\/li>\n\n\n\n<li><strong>Zotaven\u00ed sval\u016f po tr\u00e9ninku m\u016f\u017ee trvat a\u017e 72 hodin,<\/strong> proto je d\u016fle\u017eit\u00e9 ned\u00e1vat nap\u0159\u00edklad n\u00e1ro\u010dn\u00e9 cviky na zadek dva dny po sob\u011b.<\/li>\n\n\n\n<li><strong>Jednou za 1\u20132 m\u011bs\u00edce za\u0159a\u010fte deload t\u00fdden,<\/strong> b\u011bhem kter\u00e9ho si sn\u00ed\u017e\u00edte z\u00e1t\u011b\u017e, po\u010det opakov\u00e1n\u00ed a klidn\u011b i s\u00e9ri\u00ed. D\u00edky tomu si trochu odpo\u010dinete a dal\u0161\u00ed t\u00fdden budete nejsp\u00ed\u0161 pozorovat, \u017ee jste na tom silov\u011b l\u00e9pe.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161e o tom, pro\u010d je dostate\u010dn\u00e1 regenerace d\u016fle\u017eit\u00e1 a jak pom\u016f\u017ee strava a dal\u0161\u00ed metody, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-zpusobu-na-rychle-zotaveni-po-treninku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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\/08\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Regenerace po cvi\u010den\u00ed\" class=\"wp-image-608424\" title=\"Regenerace po cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-2048x1365.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=\"8_Podporte_vysledky_kvalitni_vyzivou\"><\/span>8. Podpo\u0159te v\u00fdsledky kvalitn\u00ed v\u00fd\u017eivou<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i hubnut\u00ed i r\u016fstu svalov\u00e9 hmoty byste nem\u011bli ve\u0161ker\u00e9 \u00fasil\u00ed vkl\u00e1dat pouze do cvi\u010den\u00ed. Pozornost v\u011bnujte tak\u00e9 j\u00eddeln\u00ed\u010dku, proto\u017ee strava v\u00e1m dod\u00e1 <strong>energii pro sportovn\u00ed v\u00fdkon, stejn\u011b jako \u017eiviny pro regeneraci a r\u016fst svalov\u00e9 hmoty i celkov\u00e9 fungov\u00e1n\u00ed t\u011bla. <\/strong>B\u011bhem diety p\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sni\u017eov\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti<\/a> je kl\u00ed\u010dov\u00fd kalorick\u00fd deficit, kter\u00fd v\u00fdrazn\u011b podpo\u0159\u00edte, kdy\u017e sn\u00ed\u017e\u00edte energetick\u00fd p\u0159\u00edjem. V p\u0159\u00edpad\u011b <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\">budov\u00e1n\u00ed aktivn\u00ed hmoty<\/a> je naopak pot\u0159eba j\u00edst o n\u011bco v\u00edc.&nbsp;&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>Energetick\u00fd p\u0159\u00edjem a tak\u00e9 vhodn\u00e9 mno\u017estv\u00ed b\u00edlkovin, sacharid\u016f i tuk\u016f podle sv\u00e9ho c\u00edle si jednodu\u0161e spo\u010d\u00edt\u00e1te v na\u0161\u00ed <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\"><strong>kalkula\u010dce energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a><\/li>\n\n\n\n<li>S vypo\u010d\u00edtan\u00fdm doporu\u010den\u00fdm p\u0159\u00edjmem energie a \u017eivin si pak m\u016f\u017eete sestavit j\u00eddeln\u00ed\u010dek podle \u010dl\u00e1nku <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>S t\u00edm, jak se naj\u00edst p\u0159ed cvi\u010den\u00edm, porad\u00ed \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-pred-a-po-treninku-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P\u0159edtr\u00e9ninkov\u00e1 sportovn\u00ed v\u00fd\u017eiva: Co (ne)j\u00edst p\u0159ed tr\u00e9ninkem?<\/a><\/strong><\/li>\n\n\n\n<li>Vyladit stravu po cvi\u010den\u00ed pom\u016f\u017ee zase \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-po-treninku-nejlepsi-jidla-a-doplnky-pro-bodybuildery-i-vytrvalce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Co j\u00edst po tr\u00e9ninku? Nejlep\u0161\u00ed j\u00eddla a dopl\u0148ky pro bodybuildery a i vytrvalce.<\/a>&nbsp;&nbsp;<\/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\/08\/si_ana_zontar_072024_06-1124x749.jpg\" alt=\"Jak stravou podpo\u0159it v\u00fdsledky ze cvi\u010den\u00ed?\" class=\"wp-image-608440\" title=\"Jak stravou podpo\u0159it v\u00fdsledky ze cvi\u010den\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-2048x1365.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=\"9_Vyzkousejte_overene_doplnky\"><\/span>9. Vyzkou\u0161ejte ov\u011b\u0159en\u00e9 dopl\u0148ky&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke cvi\u010den\u00ed, odpo\u010dinku a upraven\u00e9mu j\u00eddeln\u00ed\u010dku m\u016f\u017eete p\u0159idat taky suplementy, kter\u00e9 <strong>mohou posunout v\u00e1\u0161 sportovn\u00ed v\u00fdkon i v\u00fdsledky je\u0161t\u011b o level v\u00fd\u0161.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P\u0159edtr\u00e9ninkovky:<\/a> <\/strong>Komplexn\u00ed dopl\u0148ky s <strong><a href=\"https:\/\/gymbeam.cz\/thor-gymbeam.html\" class=\"ek-link\">kofei<\/a><a href=\"https:\/\/gymbeam.cz\/thor-gymbeam.html\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a href=\"https:\/\/gymbeam.cz\/thor-gymbeam.html\" class=\"ek-link\">em<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta alaninem<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-citrulinem<\/a><\/strong> a dal\u0161\u00edmi funk\u010dn\u00edmi l\u00e1tkami, kter\u00e9 p\u0159iprav\u00ed va\u0161e t\u011blo na intenzivn\u00ed sportovn\u00ed v\u00fdkon.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin:<\/strong><\/a> Jeden z nej\u00fa\u010dinn\u011bj\u0161\u00edch dopl\u0148k\u016f, kter\u00fd m\u016f\u017ee prost\u0159ednictv\u00edm regenerace ATP podpo\u0159it fyzick\u00fd v\u00fdkon zejm\u00e9na b\u011bhem kr\u00e1tkodob\u00fdch po sob\u011b jdouc\u00edch intervalech intenzivn\u00edho tr\u00e9ninku. Ide\u00e1ln\u00ed pro silov\u00e9 sportovce, sprintery, t\u00fdmov\u00e9 sportovce nebo p\u0159\u00edznivce HIITu.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/rychle-sacharidy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rychl\u00e9 sacharidy:<\/strong><\/a> Suplementy s obsahem lehce straviteln\u00fdch sacharid\u016f, kter\u00e9 vyu\u017eijete jako zdroj energie b\u011bhem sportovn\u00edho v\u00fdkonu. Ocen\u00edte je zejm\u00e9na u dlouh\u00fdch silov\u00fdch tr\u00e9nink\u016f a vytrvalostn\u00edch aktivit.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein:<\/strong><\/a> Koncentrovan\u00e9 zdroje b\u00edlkovin, kter\u00e9 v\u00e1m usnadn\u00ed p\u0159\u00edjem t\u00e9to \u017eiviny po tr\u00e9ninku pro podporu regenerace, r\u016fstu sval\u016f a s\u00edly nebo kdykoliv b\u011bhem dne pro spln\u011bn\u00ed optim\u00e1ln\u00edho denn\u00edho p\u0159\u00edjmu b\u00edlkovin.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/komplexni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Komplexn\u00ed aminokyseliny:<\/a><\/strong> Dopl\u0148ky s obsahem aminokyselin, co\u017e jsou z\u00e1kladn\u00ed stavebn\u00ed jednotky svalov\u00e9 hmoty, proto se t\u011b\u0161\u00ed oblib\u011b mezi silov\u00fdmi sportovci. Kokr\u00e9tn\u011b <strong><a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong> (leucin, isoleucin a valin) t\u011blo dokonce dok\u00e1\u017ee vyu\u017e\u00edt i jako zdroj energie. Hod\u00ed se tak p\u0159ed, b\u011bhem i po tr\u00e9ninku.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/komplexni-spalovace\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Komplexn\u00ed spalova\u010de tuku:<\/strong><\/a> V\u00edceslo\u017ekov\u00e9 dopl\u0148ky s obsahem <a href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofeinu<\/a>, <a href=\"https:\/\/gymbeam.cz\/spalovac-tuku-green-tea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">extraktu ze zelen\u00e9ho \u010daje (EGCG)<\/a>, <a href=\"https:\/\/gymbeam.cz\/synefrin-90-tbl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">synefrinu<\/a> a dal\u0161\u00edch aktivn\u00edch l\u00e1tek, kter\u00e9 v kombinaci se sportem a j\u00eddeln\u00ed\u010dkem mohou zrychlit hubnut\u00ed, a pomohou v\u00e1m tak dos\u00e1hnout va\u0161ich c\u00edl\u016f efektivn\u011bji.&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>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed suplementy v\u00e1m pomohou z tr\u00e9ninku z\u00edskat maximum, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <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>V\u011bnujete se prim\u00e1rn\u011b aerobn\u00edm sport\u016fm? V tom p\u0159\u00edpad\u011b pro v\u00e1s m\u00e1me \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/11-nejlepsich-doplnku-stravy-pro-beh-cyklistiku-a-dalsi-vytrvalostni-sporty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 nejlep\u0161\u00edch dopl\u0148ku stravy pro b\u011bh, cyklistiku a dal\u0161\u00ed vytrvalostn\u00ed sporty.<\/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\/08\/13-60-1124x749.jpg\" alt=\"Nejlep\u0161\u00ed suplementy p\u0159i cvi\u010den\u00ed\" class=\"wp-image-608459\" title=\"Nejlep\u0161\u00ed suplementy p\u0159i cvi\u010den\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/13-60-2048x1365.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_Udrzte_si_motivaci_a_budte_konzistentni\"><\/span>10. Udr\u017ete si motivaci a bu\u010fte konzistentn\u00ed<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dokopat se ke cvi\u010den\u00ed v pohodl\u00ed domova je celkem n\u00e1ro\u010dn\u00e9, a to dvojn\u00e1sobn\u011b, kdy\u017e m\u00e1te st\u00e1le na o\u010d\u00edch pohodln\u00fd gau\u010d, kter\u00fd v kombinaci s lednic\u00ed plnou dobrot sv\u00e1d\u00ed k leno\u0161en\u00ed. Jednou za \u010das je fajn jen tak relaxovat. Na druhou stranu,<strong> kdy\u017e ka\u017ed\u00fd druh\u00fd tr\u00e9nink vynech\u00e1te, nem\u016f\u017eete se divit, \u017ee se v\u00e1m v\u00fdsledky st\u00e1le vyh\u00fdbaj\u00ed obloukem.<\/strong> Bez pravideln\u00e9ho tr\u00e9ninku to zkr\u00e1tka nep\u016fjde.&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\">Jak si udr\u017eet motivaci p\u0159i cvi\u010den\u00ed?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u011bjte jasn\u00fd pl\u00e1n:<\/strong> Dr\u017ete se poctiv\u011b kalend\u00e1\u0159e s p\u0159edepsan\u00fdm tr\u00e9ninkov\u00fdm programem. Na \u010das, kdy m\u00e1te v pl\u00e1nu cvi\u010dit, si nic dal\u0161\u00edho nedomlouvejte, pova\u017eujte to za d\u016fle\u017eitou sch\u016fzku sami se sebou.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Vytvo\u0159te si ide\u00e1ln\u00ed prost\u0159ed\u00ed na cvi\u010den\u00ed: <\/strong>Najd\u011bte si doma prostor, kde budete m\u00edt dostatek m\u00edsta a klid na cvi\u010den\u00ed.<\/li>\n\n\n\n<li><strong>Ud\u011blejte si ze cvi\u010den\u00ed ritu\u00e1l: <\/strong>Vytvo\u0159te si novou rutinu, kter\u00e1 v\u00e1s nalad\u00ed na tr\u00e9nink. P\u0159evle\u010dte se do <strong><a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00edho oble\u010den\u00ed<\/a><\/strong>, vypijte <strong><a href=\"https:\/\/gymbeam.cz\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1vu<\/a><\/strong> nebo jin\u00fd <strong><a href=\"https:\/\/gymbeam.cz\/thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nakop\u00e1va\u010d<\/a><\/strong> a pus\u0165te si hudbu, kter\u00e1 namotivuje i zlep\u0161\u00ed n\u00e1ladu. Ide\u00e1ln\u011b nechte telefon v jin\u00e9 m\u00edstnosti, a\u0165 v\u00e1s nic neru\u0161\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159ipom\u00ednejte si sv\u00e9 pro\u010d: <\/strong>\u010casto se vracejte k p\u016fvodn\u00edm c\u00edl\u016fm, kter\u00e9 si klidn\u011b sepi\u0161te na pap\u00edr a pov\u011bste na n\u011bjak\u00e9 viditeln\u00e9 m\u00edsto. Ve slab\u00e9 chvilce v\u00e1m p\u0159ipomenou, pro\u010d jste v\u016fbec s cvi\u010den\u00edm za\u010dali.&nbsp;<\/li>\n\n\n\n<li><strong>Sledujte sv\u016fj pokrok: <\/strong>Nic v\u00e1s nenakopne jako v\u00fdsledky, kter\u00fdch jste ji\u017e dos\u00e1hli. Krom\u011b v\u00e1\u017een\u00ed a m\u011b\u0159en\u00ed obvodu na t\u011ble si m\u016f\u017eete d\u011blat progresov\u00e9 fotky. Povzbuzuj\u00edc\u00ed je tak\u00e9 fakt, \u017ee p\u0159i cvi\u010den\u00ed zvednete v\u011bt\u0161\u00ed v\u00e1hu nebo zvl\u00e1dnete zab\u011bhnout del\u0161\u00ed vzd\u00e1lenost. Ka\u017ed\u00fd \u00fasp\u011bch si zapisujte.<\/li>\n\n\n\n<li><strong>Ne\u0159i\u010fte se pl\u00e1nu za ka\u017edou cenu: <\/strong>Nem\u00e1te zrovna chu\u0165 na silov\u00fd tr\u00e9nink, kter\u00fd jste m\u011bli v pl\u00e1nu, ale rad\u011bji byste si zacvi\u010dili j\u00f3gu podle va\u0161\u00ed obl\u00edben\u00e9 youtuberky? Vzh\u016fru do toho! Jindy to m\u016f\u017eete m\u00edt p\u0159esn\u011b naopak. V\u017edy je lep\u0161\u00ed cvi\u010dit s chut\u00ed a radost\u00ed, ne\u017e jen abyste splnili povinnost.<\/li>\n\n\n\n<li><strong>Odm\u011b\u0148ujte se:<\/strong> U\u017e m\u011bs\u00edc cvi\u010d\u00edte poctiv\u011b a pot\u0159ebujete novou d\u00e1vku motivace? Nic nefunguje tak dob\u0159e jako nov\u00e9 <a href=\"https:\/\/gymbeam.cz\/fitness-leginy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leg\u00edny<\/a>, <a href=\"https:\/\/gymbeam.cz\/sportovni-podprsenky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00ed podprsenka<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/tricka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tri\u010dko<\/a>! Odm\u011bnou m\u016f\u017ee b\u00fdt tak\u00e9 n\u011bjak\u00e9 dobr\u00e9 j\u00eddlo ve va\u0161\u00ed obl\u00edben\u00e9 restauraci a jednou za \u010das si bez pocitu viny klidn\u011b dop\u0159ejte dort\u00edk na posezen\u00ed s kamar\u00e1dkou.&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>Dal\u0161\u00ed tipy, kter\u00e9 v\u00e1m pomohou udr\u017eet drive a chu\u0165 na sob\u011b pracovat, najdete 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?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se rozhodnete pravideln\u011b cvi\u010dit doma, je dobr\u00fd n\u00e1pad tomu d\u00e1t n\u011bjak\u00fd \u0159\u00e1d. S tr\u00e9ninkov\u00fdm pl\u00e1nem <strong>budete cvi\u010dit systematicky, efektivn\u011b a z\u00edsk\u00e1te v\u00fdsledky, kter\u00e9 m\u016f\u017eete srovnat ze cvi\u010den\u00ed v korek\u010dn\u00edm fitku.<\/strong> Nav\u00edc u\u0161et\u0159\u00edte \u010das na doj\u00ed\u017ed\u011bn\u00ed a dle mo\u017enost\u00ed si v\u0161e m\u016f\u017eete p\u0159izp\u016fsobit vlastn\u00edm pot\u0159eb\u00e1m a preferenc\u00edm. Pro dosa\u017een\u00ed viditeln\u00fdch v\u00fdsledk\u016f je v\u0161ak d\u016fle\u017eit\u00e9 se pl\u00e1nu dr\u017eet dlouhodob\u011b, dostate\u010dn\u011b odpo\u010d\u00edvat a sv\u00fdm c\u00edl\u016fm p\u0159izp\u016fsobit i j\u00eddeln\u00ed\u010dek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te v okol\u00ed n\u011bkoho, kdo cvi\u010d\u00ed doma a pot\u0159eboval by si v tr\u00e9ninku ud\u011blat \u0159\u00e1d, nezapome\u0148te s n\u00edm sd\u00edlet tento \u010dl\u00e1nek. Praktick\u00e9 tipy mu jist\u011b pomohou na cest\u011b za spln\u011bn\u00edm c\u00edl\u016f.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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>Chcete va\u0161emu dom\u00e1c\u00edmu cvi\u010den\u00ed kone\u010dn\u011b d\u00e1t n\u011bjak\u00fd \u0159\u00e1d a syst\u00e9m? Vytvo\u0159te si podle na\u0161eho n\u00e1vodu tr\u00e9ninkov\u00fd pl\u00e1n na m\u00edru podle toho, zda chcete zhubnout, budovat svaly nebo zlep\u0161it vytrvalost. <\/p>\n","protected":false},"author":129,"featured_media":608249,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6453,6489,7479],"filter_section":[],"filter_attribute":[13020,13022,13023],"class_list":{"0":"post-608183","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviceni","9":"tag-domaci-trenink","10":"tag-trenink","11":"filter_attribute-cviky-s-vlastnou-vahou","12":"filter_attribute-domaci-trening-a-hiit","13":"filter_attribute-treningove-plany","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fitness tr\u00e9ninkov\u00fd pl\u00e1n na cvi\u010den\u00ed doma pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. Vhodn\u00e9 cviky na doma s vlastn\u00ed vahou i z\u00e1t\u011b\u017e\u00ed podle c\u00edle. Pom\u016f\u017ee p\u0159i hubnut\u00ed i r\u016fstu sval\u016f.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/jak-sestavit-kvalitni-treninkovy-plan-na-domaci-cviceni\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n na dom\u00e1c\u00ed cvi\u010den\u00ed? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Fitness tr\u00e9ninkov\u00fd pl\u00e1n na cvi\u010den\u00ed doma pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. Vhodn\u00e9 cviky na doma s vlastn\u00ed vahou i z\u00e1t\u011b\u017e\u00ed podle c\u00edle. 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