{"id":609823,"date":"2024-08-19T12:49:48","date_gmt":"2024-08-19T10:49:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=609823"},"modified":"2024-09-05T13:14:18","modified_gmt":"2024-09-05T11:14:18","slug":"ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/","title":{"rendered":"Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#Ake_su_vyhody_cvicenia_doma\" title=\"Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia doma?\">Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia 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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#Preco_je_dobre_mat_treningovy_plan\" title=\"Pre\u010do je dobr\u00e9 ma\u0165 tr\u00e9ningov\u00fd pl\u00e1n?\">Pre\u010do je dobr\u00e9 ma\u0165 tr\u00e9ningov\u00fd pl\u00e1n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#10_krokov_na_vytvorenie_treningoveho_planu_na_doma\" title=\"10 krokov na vytvorenie tr\u00e9ningov\u00e9ho pl\u00e1nu na doma\">10 krokov na vytvorenie tr\u00e9ningov\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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#1_Definujte_svoje_ciele\" title=\"1. Definujte svoje ciele\">1. Definujte svoje ciele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#2_Zamyslite_sa_nad_poctom_a_dlzkou_treningov\" title=\"2. Zamyslite sa nad po\u010dtom a d\u013a\u017ekou tr\u00e9ningov\">2. Zamyslite sa nad po\u010dtom a d\u013a\u017ekou tr\u00e9ningov<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#3_Naplanujte_si_treningy_na_konkretne_dni\" title=\"3. Napl\u00e1nujte si tr\u00e9ningy na konkr\u00e9tne dni\">3. Napl\u00e1nujte si tr\u00e9ningy na konkr\u00e9tne dni<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#4_Vyberte_si_konkretne_cviky\" title=\"4. Vyberte si konkr\u00e9tne cviky\">4. Vyberte si konkr\u00e9tne cviky<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#5_Zvolte_pocet_opakovani_serii_a_zataz_podla_ciela\" title=\"5. Zvo\u013ete po\u010det opakovan\u00ed, s\u00e9ri\u00ed a z\u00e1\u0165a\u017e pod\u013ea cie\u013ea\">5. Zvo\u013ete po\u010det opakovan\u00ed, s\u00e9ri\u00ed a z\u00e1\u0165a\u017e pod\u013ea cie\u013ea<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#6_Zabrante_stagnacii_vdaka_zmenam_v_treningu\" title=\"6. Zabr\u00e1\u0148te stagn\u00e1cii v\u010faka zmen\u00e1m v tr\u00e9ningu\">6. Zabr\u00e1\u0148te stagn\u00e1cii v\u010faka zmen\u00e1m v tr\u00e9ningu<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#7_Doprajte_si_odpocinok_a_kvalitny_spanok\" title=\"7. Doprajte si odpo\u010dinok a kvalitn\u00fd sp\u00e1nok\">7. Doprajte si odpo\u010dinok a kvalitn\u00fd sp\u00e1nok<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#8_Podporte_vysledky_kvalitnou_vyzivou\" title=\"8. Podporte v\u00fdsledky kvalitnou v\u00fd\u017eivou\">8. Podporte v\u00fdsledky kvalitnou 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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#9_Vyskusajte_overene_doplnky\" title=\"9. Vysk\u00fa\u0161ajte overen\u00e9 doplnky\">9. Vysk\u00fa\u0161ajte overen\u00e9 doplnky<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#10_Udrzte_si_motivaciu_a_budte_konzistentny\" title=\"10. Udr\u017ete si motiv\u00e1ciu a bu\u010fte konzistentn\u00fd\">10. Udr\u017ete si motiv\u00e1ciu a bu\u010fte konzistentn\u00fd<\/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.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cvi\u010denie doma sa v posledn\u00fdch rokoch te\u0161\u00ed ve\u013ekej popularite. Pom\u00f4\u017ee v\u00e1m <strong>u\u0161etri\u0165 \u010das, viete v\u010faka nemu by\u0165 po\u010das d\u0148a viac flexibiln\u00fd<\/strong> a tie\u017e m\u00f4\u017ee <strong>spestri\u0165 tr\u00e9ningov\u00fa rutinu.<\/strong> V\u00edtan\u00fdm bonusom je, \u017ee sa z\u00e1rove\u0148 vyhnete preplnen\u00fdm posil\u0148ovniam a u\u0161etr\u00edte za \u010dlenstvo vo fitku. A nebojte sa, dom\u00e1ce cvi\u010denie neznamen\u00e1 upratovanie, s\u0165ahovanie n\u00e1bytku alebo ma\u013eovanie. Bude to \u010das len pre v\u00e1s, ktor\u00fd vypln\u00edte cvikmi s vlastnou v\u00e1hou, z\u00e1\u0165a\u017eou alebo napr\u00edklad jogou. Pokia\u013e ale chcete z dom\u00e1ceho cvi\u010denia vy\u017em\u00fdka\u0165 maximum a ma\u0165 vidite\u013en\u00e9 v\u00fdsledky, nezaob\u00eddete sa bez spr\u00e1vne zostaven\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu. Ten v\u00e1s bude pos\u00fava\u0165 spr\u00e1vnym smerom, \u010di u\u017e chcete <strong>schudn\u00fa\u0165, nabra\u0165 svaly<\/strong> alebo sa dosta\u0165 do lep\u0161ej kond\u00edcie.<\/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=\"Ake_su_vyhody_cvicenia_doma\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody cvi\u010denia doma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e budete k dom\u00e1cim tr\u00e9ningom pristupova\u0165 systematicky, m\u00f4\u017eete z nich vy\u0165a\u017ei\u0165 rovnak\u00e9 a mo\u017eno aj lep\u0161ie v\u00fdsledky ako z cvi\u010denia v posil\u0148ovni. <strong>Niektor\u00fdm \u013eu\u010fom toti\u017e vyhovuj\u00fa dom\u00e1ce posil\u0148ovne viac ako tie komer\u010dn\u00e9.<\/strong> \u010co za t\u00fdm stoj\u00ed?<\/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 \u010dasovo flexibiln\u00fd<\/h3>\n\n\n\n<p>Namiesto toho, aby ste tr\u00e1vili 30 min\u00fat cestou do posil\u0148ovne, m\u00f4\u017eete ihne\u010f za\u010da\u0165 cvi\u010di\u0165. To ocenia najm\u00e4 \u013eudia s nabit\u00fdm rozvrhom, ako s\u00fa <strong>rodi\u010dia, \u013eudia pracuj\u00faci na zmeny alebo \u0161tudenti v sk\u00fa\u0161kovom obdob\u00ed.<\/strong> Tr\u00e9ningy ani nemus\u00edte prisp\u00f4sobova\u0165 otv\u00e1racej dobe fitness centra. M\u00f4\u017eete cvi\u010di\u0165 r\u00e1no, ve\u010der alebo v noci, pod\u013ea toho, ako v\u00e1m to vyhovuje. Ak v\u0161ak za\u010dnete sk\u00e1ka\u0165 cez \u0161vihadlo o 2. r\u00e1no, susedia zrejme nebud\u00fa ma\u0165 rados\u0165. <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\u0161etr\u00edte peniaze za permanentku do fitka<\/h3>\n\n\n\n<p>Cvi\u010denie doma <strong>nevy\u017eaduje mesa\u010dn\u00e9 \u010dlenstvo v posil\u0148ovni ani n\u00e1klady na dopravu.<\/strong> Ke\u010f v\u00e1s to navy\u0161e chyt\u00ed, u\u0161etren\u00e9 peniaze m\u00f4\u017eete investova\u0165 do z\u00e1kladn\u00e9ho vybavenia, ako je <a href=\"https:\/\/gymbeam.sk\/podlozka-yoga-mat-dual-grey-blue-gymbeam.html\">podlo\u017eka<\/a>, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\">jednoru\u010dky<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-resistance-band-set-gymbeam.html\">odporov\u00e9 gumy<\/a>. Postupne si tak m\u00f4\u017eete vybavi\u0165 dom\u00e1ce fitko, ktor\u00e9 v\u00e1m bude ka\u017ed\u00fd \u0161portovec z\u00e1vidie\u0165. <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\u00e1ceho cvi\u010denia\" class=\"wp-image-608284\" title=\"V\u00fdhody dom\u00e1ceho cvi\u010denia\" 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. Prisp\u00f4sob\u00edte si tr\u00e9ning<\/h3>\n\n\n\n<p>M\u00f4\u017eete si <strong>prisp\u00f4sobi\u0165 tr\u00e9ning pod\u013ea vlastn\u00fdch potrieb, \u00farovne kond\u00edcie a preferenci\u00ed.<\/strong> Z\u00e1le\u017e\u00ed \u010disto na v\u00e1s a va\u0161ich cie\u013eoch, ktor\u00e9 cviky do pl\u00e1nu prid\u00e1te a \u010di bud\u00fa \u010disto silov\u00e9, alebo zarad\u00edte aj prvky <a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\">jogy<\/a>, pilates alebo kalisteniky. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20132]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Vytvor\u00edte si ide\u00e1lne prostredie na tr\u00e9ning<\/h3>\n\n\n\n<p>Pokia\u013e to va\u0161e dom\u00e1ce podmienky umo\u017e\u0148uj\u00fa, <strong>m\u00e1te pr\u00edle\u017eitos\u0165 si vytvori\u0165 cvi\u010debn\u00fd priestor pod\u013ea v\u00e1\u0161ho gusta.<\/strong> U\u017e sa v\u00e1m tak nestane, \u017ee niekto pr\u00e1ve pou\u017e\u00edva vybavenie, ktor\u00e9 potrebujete, alebo p\u00fa\u0161\u0165a hudbu na m\u00edle vzdialen\u00fa v\u00e1\u0161mu vkusu. Maxim\u00e1lne, \u017ee by niektor\u00fd \u010dlen dom\u00e1cnosti cielene alebo nevedomky sabotoval va\u0161u snahu za lep\u0161\u00edm ja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1\u20132]<\/mark><\/sup><\/p>\n\n\n<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=\"Pre\u010do cvi\u010di\u0165 doma?\" class=\"wp-image-608300\" title=\"Pre\u010do cvi\u010di\u0165 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=\"Preco_je_dobre_mat_treningovy_plan\"><\/span>Pre\u010do je dobr\u00e9 ma\u0165 tr\u00e9ningov\u00fd pl\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fitness pl\u00e1n m\u00f4\u017eeme prirovna\u0165 k <strong>mape, ktor\u00e1 v\u00e1s najefekt\u00edvnej\u0161ie dovedie do cie\u013ea.<\/strong> Uk\u00e1\u017ee v\u00e1m t\u00fa najlep\u0161iu trasu, v\u010faka \u010domu nestrat\u00edte smer a vysn\u00edvan\u00e1 postava bude bli\u017e\u0161ie s ka\u017ed\u00fdm tr\u00e9ningom. Tr\u00e9ningov\u00fd pl\u00e1n je vhodn\u00fd pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch \u0161portovcov, ktor\u00fdm pom\u00f4\u017ee dosiahnu\u0165 \u010fal\u0161\u00ed progres. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2\u20133]<\/mark><\/sup><\/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>Vytvor\u00edte si syst\u00e9m v tr\u00e9ningu:<\/strong> Budete presne vedie\u0165, \u010do a kedy m\u00e1te cvi\u010di\u0165, \u010d\u00edm sa vyhnete chaosu a straten\u00e9mu \u010dasu nad vym\u00fd\u0161\u013ean\u00edm toho, \u010do si dnes zacvi\u010d\u00edte.<\/li>\n\n\n\n<li><strong>Budete cvi\u010di\u0165 efekt\u00edvne:<\/strong> Zameriate sa na tie cviky a typy tr\u00e9ningov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 rast svalov, chudnutie alebo zlep\u0161enie kond\u00edcie.<\/li>\n\n\n\n<li><strong>Udr\u017e\u00edte si motiv\u00e1ciu a discipl\u00ednu:<\/strong> Pokia\u013e sa pl\u00e1nu budete dr\u017ea\u0165 poctivo, uvid\u00edte \u010doskoro v\u00fdsledky, \u010do udr\u017e\u00ed va\u0161u motiv\u00e1ciu. Dopredu napl\u00e1novan\u00fd tr\u00e9ning navy\u0161e len tak nevynech\u00e1te.<\/li>\n\n\n\n<li><strong>Vyhnete sa pretr\u00e9novaniu:<\/strong> Rozumne nastaven\u00fd tr\u00e9ningov\u00fd pl\u00e1n zni\u017euje riziko pre\u0165a\u017eenia svalov\u00fdch parti\u00ed a zaist\u00ed dostato\u010dn\u00fd \u010das na regener\u00e1ciu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te aj n\u00e1vod na vytvorenie cvi\u010debn\u00e9ho pl\u00e1nu do fitka, n\u00e1jdete ho v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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_krokov_na_vytvorenie_treningoveho_planu_na_doma\"><\/span>10 krokov na vytvorenie tr\u00e9ningov\u00e9ho pl\u00e1nu na doma<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_svoje_ciele\"><\/span>1. Definujte svoje ciele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e sa pust\u00edte do vym\u00fd\u0161\u013eania tr\u00e9ningov, <strong>zamyslite sa nad svojimi cie\u013emi.<\/strong> Tie v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 motiv\u00e1ciu a spr\u00e1vny smer. Odv\u00edja sa od nich aj v\u00fdber cvikov, po\u010dtu opakovan\u00ed a typ tr\u00e9ningu. Pokia\u013e chcete chudn\u00fa\u0165, tak pr\u00edde vhod zaradi\u0165 viac <a href=\"https:\/\/gymbeam.sk\/blog\/12-najlepsich-tipov-na-domaci-kardio-trening\/\">kardia<\/a>, v pr\u00edpade rastu svalov zase viac silov\u00fdch tr\u00e9ningov. <strong>\u010c\u00edm \u0161pecifickej\u0161ie va\u0161e ciele bud\u00fa, t\u00fdm lep\u0161ie.<\/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\">Ako si spr\u00e1vne nastavi\u0165 ciele pri cvi\u010den\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e1vajte si najm\u00e4 kr\u00e1tkodob\u00e9:<\/strong> Napr\u00edklad, \u017ee chcete schudn\u00fa\u0165 2 kg za mesiac alebo budete cvi\u010di\u0165 3-kr\u00e1t t\u00fd\u017edenne po\u010das jedn\u00e9ho mesiaca.<\/li>\n\n\n\n<li><strong>Zoh\u013eadnite svoje mo\u017enosti:<\/strong> Va\u0161e ciele by mali by\u0165 realistick\u00e9 a splnite\u013en\u00e9 v r\u00e1mci v\u00e1\u0161ho \u017eivotn\u00e9ho \u0161t\u00fdlu, pracovn\u00fdch i rodinn\u00fdch povinnost\u00ed.<\/li>\n\n\n\n<li><strong>Mali by predstavova\u0165 v\u00fdzvu:<\/strong> Stanovte si ciele, ktor\u00e9 bud\u00fa re\u00e1lne, ale z\u00e1rove\u0148 v\u00e1s bud\u00fa motivova\u0165. Nemus\u00ed to by\u0165 len po\u010det schudnut\u00fdch kilogramov, ale aj zabehnutie 5 alebo 10 km v lep\u0161om \u010dase \u010di zvl\u00e1dnutie prv\u00e9ho zhybu.<\/li>\n\n\n\n<li><strong>Nemusia by\u0165 len vidite\u013en\u00e9:<\/strong> Okrem zmien postavy alebo \u0161portov\u00fdch v\u00fdsledkov m\u00f4\u017eete chcie\u0165 cvi\u010den\u00edm dosiahnu\u0165 aj lep\u0161\u00ed pocit zo seba, v\u00e4\u010d\u0161ie sebavedomie, vesel\u0161iu n\u00e1ladu, lep\u0161ie zvl\u00e1danie stresu \u010di pokojnej\u0161iu psychiku. Aj tak\u00e9 ciele si m\u00f4\u017eete zap\u00edsa\u0165.<\/li>\n\n\n\n<li><strong>Sledujte a upravujte ich pod\u013ea potreby:<\/strong> Vo va\u0161ich cie\u013eoch bu\u010fte flexibiln\u00fd a \u010dasom ich upravujte pod\u013ea toho, ak\u00fd m\u00e1te progres alebo aktu\u00e1lne 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 definovan\u00ed cie\u013eov v\u00e1m pom\u00f4\u017ee aj technika SMART. O nej a \u010fal\u0161\u00edch tipoch si pre\u010d\u00edtajte v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-stanovit-ciel-a-uspesne-ho-zvladnut\/\">Ako si stanovi\u0165 cie\u013e a \u00faspe\u0161ne ho zvl\u00e1dnu\u0165<\/a>.<\/strong><\/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=\"Ciele pri cvi\u010den\u00ed\" class=\"wp-image-608317\" title=\"Ciele pri 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_Zamyslite_sa_nad_poctom_a_dlzkou_treningov\"><\/span>2. Zamyslite sa nad po\u010dtom a d\u013a\u017ekou tr\u00e9ningov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vezmite si na pomoc svoj kalend\u00e1r a pozrite sa na to, ko\u013eko \u010dasu m\u00f4\u017eete re\u00e1lne venova\u0165 tr\u00e9ningu. Pri cvi\u010den\u00ed doma s\u00edce u\u0161etr\u00edte cenn\u00e9 min\u00faty na cestu, ale st\u00e1le myslite na to, \u017ee nejak\u00fd \u010das str\u00e1vite prezliekan\u00edm a potom sprchou. <strong>Z\u00e1le\u017e\u00ed len na v\u00e1s a va\u0161om \u010dasovom vy\u0165a\u017een\u00ed, \u010di budete cvi\u010di\u0165 r\u00e1no, popoludn\u00ed alebo ve\u010der.<\/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\u00e1m tr\u00e9nova\u0165 2-kr\u00e1t t\u00fd\u017edenne 60 min\u00fat, 3-kr\u00e1t t\u00fd\u017edenne 45 min\u00fat alebo v r\u00e1mci d\u0148a zaradi\u0165 2 krat\u0161ie 15 min\u00fatov\u00e9 tr\u00e9ningy? Je to len na v\u00e1s, ale sna\u017ete sa n\u00e1js\u0165 si \u010das aspo\u0148 2x t\u00fd\u017edenne na silov\u00fd tr\u00e9ning v d\u013a\u017eke minim\u00e1lne 30 min\u00fat. K tomu pridajte kardio, prech\u00e1dzky a \u010fal\u0161ie aktivity pod\u013ea va\u0161ich preferenci\u00ed. <strong>Ide\u00e1lny po\u010det je potom 3 a\u017e 5 tr\u00e9ningov\u00fdch jednotiek za t\u00fd\u017ede\u0148.<\/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\u00e1ra si <strong>nap\u00ed\u0161te v\u0161etky tr\u00e9ningy aspo\u0148 na t\u00fd\u017ede\u0148 dopredu,<\/strong> aby ste s t\u00fdm po\u010d\u00edtali. Pripravte sa aj na to, \u017ee m\u00f4\u017eu nasta\u0165 nejak\u00e9 zmeny zo d\u0148a na de\u0148, napr\u00edklad, budete musie\u0165 zosta\u0165 dlh\u0161ie v pr\u00e1ci alebo nepl\u00e1novane z\u00e1js\u0165 do mesta nak\u00fapi\u0165 nejak\u00e9 nevyhnutnosti. V takom pr\u00edpade m\u00f4\u017eete tr\u00e9ning skr\u00e1ti\u0165, prelo\u017ei\u0165 na in\u00fd de\u0148 a svet sa nezr\u00fati ani ke\u010f ho raz vynech\u00e1te.<\/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=\"Ako si napl\u00e1nova\u0165 tr\u00e9ningy?\" class=\"wp-image-608333\" title=\"Ako si napl\u00e1nova\u0165 tr\u00e9ningy?\" 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_treningy_na_konkretne_dni\"><\/span>3. Napl\u00e1nujte si tr\u00e9ningy na konkr\u00e9tne dni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f u\u017e ste si napl\u00e1novali, ko\u013ekokr\u00e1t t\u00fd\u017edenne a ako dlho budete cvi\u010di\u0165, prich\u00e1dza na rad <strong>v\u00fdber konkr\u00e9tnych tr\u00e9ningov.<\/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\u00e9ningu kombinujte silov\u00fd tr\u00e9ning aj kardio.<\/li>\n\n\n\n<li>Pomer medzi posil\u0148ovan\u00edm a aer\u00f3bnou aktivitou z\u00e1le\u017e\u00ed na va\u0161ich cie\u013eoch.<\/li>\n\n\n\n<li>Silov\u00fd tr\u00e9ning v\u00e1m pom\u00f4\u017ee najm\u00e4 s rastom svalov, kardio je zase efekt\u00edvnej\u0161ie pri chudnut\u00ed.<\/li>\n\n\n\n<li>Pri pl\u00e1novan\u00ed vezmite do \u00favahy, \u017ee k \u00faplnej regener\u00e1cii svalovej partie d\u00f4jde priemerne za 24 \u2013 72 hod\u00edn.<\/li>\n\n\n\n<li>V porad\u00ed tr\u00e9ningov si tie\u017e ustr\u00e1\u017ete, aby ten naj\u0165a\u017e\u0161\u00ed bol ide\u00e1lne po dni odpo\u010dinku.<\/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\">Pr\u00edklady tr\u00e9ningov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Silov\u00fd tr\u00e9ning:<\/strong> Cviky s vlastnou v\u00e1hou, <a href=\"https:\/\/gymbeam.sk\/hexagonalna-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.sk\/kettlebell-black-gymbeam.html\" class=\"ek-link\">kettlebellom<\/a>, <a href=\"https:\/\/gymbeam.sk\/posilnovaci-vak-powerbag-gymbeam.html\" class=\"ek-link\">powerbagom<\/a>, <a href=\"https:\/\/gymbeam.sk\/posilnovacie-gumy-a-expandery\" class=\"ek-link\">posil\u0148ovac\u00edmi gumami<\/a> alebo na <a href=\"https:\/\/gymbeam.sk\/hrazdy\">hrazde<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/zavesny-posilnovaci-system-gymbeam.html\">z\u00e1vesnom posil\u0148ovacom syst\u00e9me<\/a>, online tr\u00e9ningy pod\u013ea <a href=\"https:\/\/www.youtube.com\/@GymbeamSk\">youtube videa<\/a>.<\/li>\n\n\n\n<li><strong>Kardio tr\u00e9ning:<\/strong> Sk\u00e1kanie cez <a href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161vihadlo<\/a>, jazda na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\" class=\"ek-link\">veslovacom trena\u017e\u00e9ri<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/air-bike-trenazer-gymbeam.html\" class=\"ek-link\">air biku<\/a>, beh, jazda na bicykli, HIIT \u010di tabata s angli\u010d\u00e1kmi, jumping jacky, predkop\u00e1vanie s vysok\u00fdmi kolenami a \u010fal\u0161\u00edmi cvikmi, ktor\u00e9 v\u00e1m rozpumpuj\u00fa srdce.<\/li>\n\n\n\n<li><strong>Natiahnutie a mobilita:<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" class=\"ek-link\">Joga<\/a>, dynamick\u00e9 a statick\u00e9 natiahnutie, stre\u010ding s <a href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u00e1\u017enym valcom<\/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\">Pr\u00edklad t\u00fd\u017edenn\u00e9ho pl\u00e1nu pod\u013ea cie\u013ea<\/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\"><p style=\"text-align: center\">De\u0148<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hlavn\u00fd cie\u013e: rast svalovej hmoty<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Hlavn\u00fd cie\u013e: chudnutie<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><div style=\"text-align: center\">Hlavn\u00fd cie\u013e: zlep\u0161enie kond\u00edcie<\/div><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pondelok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/\">Tr\u00e9ning s jednoru\u010dkou na cel\u00e9 telo<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Beh 30 \u2013 45 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/\">HIIT so \u0161vihadlom<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Utorok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok\/prech\u00e1dzka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Streda<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\">Kruhov\u00fd tr\u00e9ning brucha<\/a> + pretiahnutie s <a href=\"https:\/\/gymbeam.sk\/masazny-valec-3v1-gymbeam.html\">foam rollerom<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/33-cvikov-posilnovacie-gumy-na-doma\/\">Tr\u00e9ning na cel\u00e9 telo s posil\u0148ovacou gumou<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/15-najlepsich-cvikov-s-powerbagom-na-cele-telo\/\">Tr\u00e9ning s powerbagom na cel\u00e9 telo<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u0160tvrtok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok\/prech\u00e1dzka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Piatok<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-s-kettlebellom-na-zadok-a-nohy\/\">Tr\u00e9ning s kettlebellom na zadok a nohy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Veslovac\u00ed trena\u017e\u00e9r 20 min\u00fat + natiahnutie<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beh 30 \u2013 45 min\u00fat<\/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.sk\/blog\/ako-cvicit-na-hrazde-10-cvikov-pre-zaciatocnikov-aj-pokrocilych\/\">Tr\u00e9ning na hrazde na vrch tela<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok\/pretiahnutie s <a href=\"https:\/\/gymbeam.sk\/valec-na-cvicenie-foam-roller-orange-gymbeam.html\">foam rollerom<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nede\u013ea<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Odpo\u010dinok\/prech\u00e1dzka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata s <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\">cvikmi s vlastnou v\u00e1hou<\/a> na cel\u00e9 telo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tabata so <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zatazova-vesta-a-ako-vybrat-tu-spravnu\/\">z\u00e1\u0165a\u017eovou vestou<\/a> na cel\u00e9 telo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vyberte_si_konkretne_cviky\"><\/span>4. Vyberte si konkr\u00e9tne cviky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz sa presunieme na <strong>v\u00fdber cvikov pod\u013ea toho, ak\u00e9 m\u00e1te doma vybavenie.<\/strong> Niekto m\u00e1 v izbe takmer cel\u00fa posil\u0148ov\u0148u vr\u00e1tane <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-eternal-power-gymbeam.html\" class=\"ek-link\">osi<\/a> s <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" class=\"ek-link\">kot\u00fa\u010dmi<\/a>, <a href=\"https:\/\/gymbeam.sk\/nastavitelna-jednorucna-cinka-3-20-kg-gymbeam.html\">jednoru\u010diek<\/a>, <a href=\"https:\/\/gymbeam.sk\/set-expanderov-duoband-gymbeam.html\" class=\"ek-link\">posil\u0148ovac\u00edch g\u00fam<\/a> a kettlebellov. Vysta\u010d\u00edte si v\u0161ak aj s v\u00e1hou vlastn\u00e9ho tela a <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlo\u017ekou<\/a>. Zacvi\u010di\u0165 si m\u00f4\u017eete aj vonku, napr\u00edklad na z\u00e1hrade, v parku \u010di na <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-cvicit-na-workoutovom-ihrisku\/\" class=\"ek-link\">workoutovom ihrisku<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5 \u2013 6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pri v\u00fdbere cvikov sa ria\u010fte nieko\u013ek\u00fdmi pravidlami:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tr\u00e9ning postavte na z\u00e1kladn\u00fdch cvikoch<\/strong>, ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\">drepy<\/a>, v\u00fdpady, kliky, zhyby, tlaky na ramen\u00e1 alebo bicepsov\u00e9 zdvihy.<\/li>\n\n\n\n<li><strong>Na ka\u017ed\u00fa partiu si vyberte 2 \u2013 4 cviky.<\/strong> Zahr\u0148te komplexn\u00e9 (viack\u013abov\u00e9) aj izolovan\u00e9 (jednok\u013abov\u00e9) cviky.<\/li>\n\n\n\n<li>Pridajte aj <strong>unilater\u00e1lne cviky<\/strong> (na jednu kon\u010datinu), pri ktor\u00fdch sa budete viac s\u00fastredi\u0165 na precvi\u010denie \u013eavej alebo pravej kon\u010datiny zvl\u00e1\u0161\u0165. Patria medzi ne napr\u00edklad bulharsk\u00e9 drepy, glute bridge na jednej nohe alebo bicepsov\u00e9 zdvihy s jednoru\u010dkou.<\/li>\n\n\n\n<li><strong>Pred hlavnou \u010das\u0165ou pripravte svaly na z\u00e1\u0165a\u017e zahriat\u00edm<\/strong> (jumping jacky, beh na mieste) a <strong>dynamick\u00fdm stre\u010dingom<\/strong>, ktor\u00fd obsahuje mobiliz\u00e1ciu k\u013abov.<\/li>\n\n\n\n<li><strong>Na za\u010diatok tr\u00e9ningu v\u017edy zara\u010fte technicky najn\u00e1ro\u010dnej\u0161ie cviky.<\/strong> Naj\u010dastej\u0161ie ide o komplexn\u00e9 a tie, ktor\u00e9 za\u0165a\u017euj\u00fa ve\u013ek\u00e9 svalov\u00e9 skupiny (chrb\u00e1t, nohy).<\/li>\n\n\n\n<li><strong>V pr\u00edpade kardio aktiv\u00edt sa ria\u010fte najm\u00e4 vlastnou preferenciou.<\/strong> M\u00f4\u017eete <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\">beha\u0165<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/8-benefitov-plavania-vdaka-ktorym-skocite-do-vody-este-dnes\/\">pl\u00e1va\u0165<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\">jazdi\u0165 na bicykli<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-s-vlastnou-vahou-inspirovane-tancom\/\">tancova\u0165<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\">chodi\u0165 na t\u00fary<\/a>.<\/li>\n\n\n\n<li><strong>In\u0161pirova\u0165 sa m\u00f4\u017eete aj od online tr\u00e9nerov<\/strong>, ktor\u00ed d\u00e1vaj\u00fa cvi\u010debn\u00e9 vide\u00e1 na YouTube. Len sa sna\u017ete vyhn\u00fa\u0165 zbyto\u010dne zlo\u017eit\u00fdm cvikom, ktor\u00e9 \u010dasto nemaj\u00fa zmysel.<\/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\">Pr\u00edklady cvikov<\/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\"><p style=\"text-align: center\">Telesn\u00e1 partia<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cviky s vlastnou v\u00e1hou<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cviky so z\u00e1\u0165a\u017eou<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cviky na workoutovom ihrisku<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\">Ramen\u00e1<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Kliky v streche (pike push-ups) s vyv\u00fd\u0161en\u00fdmi nohami (na gau\u010di)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Upa\u017eovanie s jednoru\u010dkami, Arnoldove tlaky, tlaky s <a href=\"https:\/\/gymbeam.sk\/posilnovacia-tyc-lifter-150cm-30-mm-gymbeam.html\">osou<\/a>, predpa\u017eovanie s <a href=\"https:\/\/gymbeam.sk\/kotuc-iron-30-mm-gymbeam.html\">kot\u00fa\u010dom<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Kliky v streche s vyv\u00fd\u0161en\u00fdmi nohami (na ni\u017e\u0161ej lavici), kliky v stojke s oporou o kon\u0161trukciu alebo m\u00far (pokro\u010dil\u00ed).<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\">Bicepsy<\/a><\/strong>, <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-triceps-a-svaly-predlaktia\/\"><strong>tricepsy<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Kliky, tricepsov\u00e9 kliky na lavici (n\u00edzkej stoli\u010dke, gau\u010di)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00e9 zdvihy s <a href=\"https:\/\/gymbeam.sk\/posilnovacia-ez-tyc-lifter-gymbeam.html\">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.sk\/bradla-dip-ii-black-gymbeam.html\">bradl\u00e1ch<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhyby podhmatom na \u00fazko, austr\u00e1lske pr\u00ed\u0165ahy na hrazde, dipy na bradl\u00e1ch, s\u0165ahovanie <a href=\"https:\/\/gymbeam.sk\/posilnovacia-guma-cross-band-level-1-gymbeam.html\">posil\u0148ovacej gumy<\/a> na triceps, pr\u00ed\u0165ahy posil\u0148ovacej gumy na biceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\"><strong>Hrudn\u00edk<\/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\u017eovanie s jednoru\u010dkami, pullover s kettlebellom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s posil\u0148ovacou gumou (chrbtom k hrazde)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\"><strong>Chrb\u00e1t<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Superman, vzpa\u017eovanie v \u013eahu na bruchu, pl\u00e1vanie v \u013eahu na bruchu<\/td><td class=\"has-text-align-center\" data-align=\"center\">M\u0155tvy \u0165ah s osou, pri\u0165ahovanie osi v predklone, pr\u00ed\u0165ahy jednoru\u010dky v k\u013eaku na lavici<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zhyby na \u0161iroko nadhmatom, negat\u00edvne zhyby, s\u0165ahovanie zavesenej posil\u0148ovacej gumy k bokom, pr\u00ed\u0165ahy expand\u00e9ra upevnen\u00e9ho na bo\u010dnej kon\u0161trukcii hrazdy<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\"><strong>Brucho<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Skracova\u010dky, V-zdvihy, cyklistick\u00e9 skracova\u010dky, no\u017enice, <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\">plank<\/a>, horolezec<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sed-\u013eahy s kot\u00fa\u010dom, rusk\u00fd twist s kettlebellom, plank so z\u00e1\u0165a\u017eou, sklapova\u010dky na lavici, pr\u00ed\u0165ahy kolien na bradl\u00e1ch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pr\u00ed\u0165ahy kolien vo vise, \u0161ikm\u00e9 pr\u00ed\u0165ahy kolien, pr\u00ed\u0165ahy chodidiel k hrazde vo vise, rot\u00e1cia s posil\u0148ovacou gumou upevnenou na bo\u010dnej kon\u0161trukcii<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\"><strong>Zadok<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Drepy (s v\u00fdskokom), bulharsk\u00e9 drepy so zadnou nohou na stoli\u010dke (gau\u010di), <a href=\"https:\/\/gymbeam.sk\/blog\/toto-sa-stane-ak-budete-robit-mostik-kazdy-den\/\">glute bridge<\/a>, uno\u017eovanie v k\u013eaku<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00fd (predn\u00fd) drep s osou, v\u00fdpady vzad s jednoru\u010dkami, rumunsk\u00fd m\u0155tvy \u0165ah, hip thrust, v\u00fdstupy na <a href=\"https:\/\/gymbeam.sk\/nastavitelna-lavica-gymbeam.html\">lavicu<\/a> (<a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\">bed\u0148u<\/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\u00fdmi nohami na lavici (kon\u0161trukcii), uno\u017eovanie s posil\u0148ovacou gumou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\">Nohy<\/a><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpady (s v\u00fdskokom), v\u00fdpady do str\u00e1n, drep s uno\u017een\u00edm, sumo drep, rumunsk\u00fd m\u0155tvy \u0165ah na jednej nohe<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulharsk\u00e9 drepy, m\u0155tvy \u0165ah, kettlebell swing, v\u00fdpony s jednoru\u010dkami<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulharsk\u00e9 drepy s oporou o lavicu (kon\u0161trukciu), drepy na jednej nohe s dr\u017ean\u00edm kon\u0161trukcie<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>N\u00e1\u0161 tip:<\/strong> Pokia\u013e chcete u\u0161etri\u0165 miesto a h\u013ead\u00e1te <strong>variabiln\u00fa z\u00e1\u0165a\u017e, ktor\u00fa si m\u00f4\u017eete meni\u0165 pod\u013ea cvikov i aktu\u00e1lnej sily,<\/strong> najlep\u0161ie posl\u00fa\u017ei <a href=\"https:\/\/gymbeam.sk\/sada-ciniek-30-kg-gymbeam.html\">nakladacia sada \u010diniek<\/a>, <a href=\"https:\/\/gymbeam.sk\/nastavitelna-jednorucna-cinka-3-20-kg-gymbeam.html\">nastavite\u013en\u00e1 jednoru\u010dka<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/nastavitelny-kettlebell-4-5-18-kg-gymbeam.html\">nastavite\u013en\u00fd kettlebell<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165, \u010do \u010fal\u0161ie by sa v\u00e1m mohlo hodi\u0165 do dom\u00e1cej posil\u0148ovne, n\u00e1jdete to v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/vybavenie-domacej-posilnovne-ktore-pomocky-a-prislusenstvo-nesmie-chybat\/\">Vybavenie dom\u00e1cej posil\u0148ovne: Ktor\u00e9 pom\u00f4cky a pr\u00edslu\u0161enstvo nesmie ch\u00fdba\u0165?<\/a><\/strong><\/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\u00e9ningov\u00e9ho pl\u00e1nu\" class=\"wp-image-608353\" title=\"Cviky do tr\u00e9ningov\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_zataz_podla_ciela\"><\/span>5. Zvo\u013ete po\u010det opakovan\u00ed, s\u00e9ri\u00ed a z\u00e1\u0165a\u017e pod\u013ea cie\u013ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V prvom kroku ste si stanovili cie\u013e, ktor\u00fd chcete tr\u00e9ningom dosiahnu\u0165. Teraz sa k nemu vr\u00e1time, preto\u017ee by sme ho mali zoh\u013eadni\u0165 pri vo\u013ebe z\u00e1\u0165a\u017ee aj po\u010dtu opakovan\u00ed a s\u00e9ri\u00ed. To je d\u00f4le\u017eit\u00e9 najm\u00e4 pre <strong>\u013eud\u00ed, ktor\u00ed cvi\u010dia so z\u00e1\u0165a\u017eou<\/strong> (jednoru\u010dky, os). Pri cvikoch s vlastnou v\u00e1hou m\u00f4\u017eete z\u00e1\u0165a\u017e zv\u00fd\u0161i\u0165 spravidla len pridan\u00edm \u010fal\u0161\u00edch opakovan\u00ed, s\u00e9ri\u00ed, skr\u00e1ten\u00edm pauzy alebo n\u00e1ro\u010dnej\u0161\u00edm variantom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako ako v pr\u00edpade tr\u00e9ningu v posil\u0148ovni sa aj v dom\u00e1cich podmienkach m\u00f4\u017eete pri v\u00fdbere z\u00e1\u0165a\u017ee odrazi\u0165 od v\u00e1\u0161ho maxima na 1 opakovanie alebo <strong>1RM (one-repetition maximum).<\/strong> Ide o najvy\u0161\u0161iu hmotnos\u0165, ktor\u00fa zvl\u00e1dnete zdvihn\u00fa\u0165 1-kr\u00e1t s <strong>udr\u017ean\u00edm spr\u00e1vnej techniky.<\/strong> Na \u010fal\u0161ie opakovanie by v\u00e1m u\u017e nemala zosta\u0165 sila ani energia. Od 1RM sa potom odv\u00edja pracovn\u00e1 hmotnos\u0165, s ktorou m\u00e1te cvi\u010di\u0165 na dosiahnutie tr\u00e9ningov\u00fdch cie\u013eov. <strong>Uv\u00e1dza sa v percent\u00e1ch<\/strong> <strong>z 1RM<\/strong> (napr\u00edklad 70 % 1RM). Ak je v\u00e1\u0161 bench press 1RM 100 kg, potom 70 % v\u00e1\u0161ho 1RM je 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 sa pust\u00edte do po\u010d\u00edtania vhodnej z\u00e1\u0165a\u017ee pod\u013ea tabu\u013eky ni\u017e\u0161ie, <strong>otestujte svoje 1RM na cviky, ktor\u00e9 do tr\u00e9ningu zarad\u00edte.<\/strong> Pri pravidelnom cvi\u010den\u00ed, sa v\u00e1m \u010dasom 1RM pravdepodobne tie\u017e zv\u00fd\u0161i. Preto je potrebn\u00e9 po pribli\u017ene po 4 \u2013 6 t\u00fd\u017ed\u0148och 1RM zase otestova\u0165 a vhodn\u00fa z\u00e1\u0165a\u017e tomu prisp\u00f4sobi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tom, ako zisti\u0165 svoje 1RM, sa do\u010d\u00edtate v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/ake-vahy-by-ste-mali-dvihat\/\"><strong> Ak\u00e9 v\u00e1hy zdv\u00edha\u0165 pre rast svalov, sily alebo chudnutie?<\/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=\"Najlep\u0161\u00ed po\u010det opakovan\u00ed pri cvi\u010den\u00ed\" class=\"wp-image-608389\" title=\"Najlep\u0161\u00ed po\u010det opakovan\u00ed pri 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\">Medzi naj\u010dastej\u0161ie ciele patr\u00ed rast svalovej hmoty, sily, budovanie svalovej vytrvalosti a chudnutie:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Rast svalovej hmoty<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Svaly potrebuj\u00fa na svoj rast <strong>dostato\u010dn\u00fd impulz,<\/strong> ktor\u00fd v nich vyvol\u00e1va tr\u00e9ningov\u00e1 adapt\u00e1cia.<\/li>\n\n\n\n<li>Cvi\u010d\u00ed sa <strong>v strednom p\u00e1sme z\u00e1\u0165a\u017ee a po\u010dte opakovan\u00ed.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 \u2013 10]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, ako najlep\u0161ie podpori\u0165 rast svalov pomocou stravy a tr\u00e9ningu? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\">10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov<\/a>.<\/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. Rast sily<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pre rast sily je hlavn\u00e9 <strong>zdv\u00edha\u0165 \u0165a\u017ek\u00e9 v\u00e1hy v malom po\u010dte opakovan\u00ed.<\/strong><\/li>\n\n\n\n<li>Typick\u00e9 s\u00fa dlh\u0161ie pauzy. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 \u2013 10]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ak\u00fa \u00falohu m\u00e1 v silov\u00fdch schopnostiach dedi\u010dnos\u0165, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-genetika-ovplyvnuje-rast-svalov-a-sily-domace-dna-testy-pomozu-odhalit-naturalny-potencial\/\"><strong>Ako genetika ovplyv\u0148uje rast svalov a sily. Dom\u00e1ce DNA testy pom\u00f4\u017eu odhali\u0165 potenci\u00e1l.<\/strong><\/a><\/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 svalovej vytrvalosti<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fddr\u017e svalov najlep\u0161ie podpor\u00edte <strong>tr\u00e9ningom s men\u0161\u00edmi v\u00e1hami a vy\u0161\u0161\u00edm po\u010dtom opakovan\u00ed.<\/strong><\/li>\n\n\n\n<li>Svaly sa tak u\u010dia efekt\u00edvnej\u0161ie vyu\u017e\u00edva\u0165 kysl\u00edk. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 \u2013 10]<\/mark><\/sup><\/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. Chudnutie<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podmienkou \u00faspe\u0161n\u00e9ho chudnutia je <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\"><strong>kalorick\u00fd deficit<\/strong><\/a> (v\u00fddaj energie je vy\u0161\u0161\u00ed ako pr\u00edjem).<\/li>\n\n\n\n<li>Kardio tr\u00e9ning je <strong>efekt\u00edvny z poh\u013eadu spa\u013eovania kal\u00f3ri\u00ed.<\/strong><\/li>\n\n\n\n<li>Posil\u0148ovanie pom\u00f4\u017ee pri chudnut\u00ed s <strong>udr\u017ean\u00edm a rastom svalovej hmoty.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[7 \u2013 10]<\/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>Pokia\u013e sa chcete dozvedie\u0165 viac o tom, pre\u010do je pri chudnut\u00ed d\u00f4le\u017eit\u00fd silov\u00fd tr\u00e9ning, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/dieta-kardio-a-silovy-trening-co-je-najlepsie-na-chudnutie\/\"><strong>Di\u00e9ta, kardio a silov\u00fd tr\u00e9ning. \u010co je najlep\u0161ie na chudnutie?<\/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\">Odpor\u00fa\u010dan\u00e1 z\u00e1\u0165a\u017e, po\u010det opakovan\u00ed, s\u00e9ri\u00ed a d\u013a\u017eka pauzy pod\u013ea cie\u013ea<\/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\u00e9ningov\u00fd cie\u013e<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Z\u00e1\u0165a\u017e (% z 1RM)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Po\u010det opakovan\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\u013a\u017eka pauzy<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zv\u00fd\u0161enie sily<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">80 \u2013 95 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sek\u00fand \u2013 4 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rast svalovej hmoty (hypertrofia)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Svalov\u00e1 vytrvalos\u0165<\/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 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 min\u00fata<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chudnutie<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 80 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 12<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u2013 3 min\u00faty<\/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_stagnacii_vdaka_zmenam_v_treningu\"><\/span>6. Zabr\u00e1\u0148te stagn\u00e1cii v\u010faka zmen\u00e1m v tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och rovnak\u00e9ho tr\u00e9ningu je be\u017en\u00e9, \u017ee sa n\u00e1m <strong>zd\u00e1 jednoduch\u0161\u00ed a z\u00e1rove\u0148 u\u017e neprin\u00e1\u0161a tak\u00e9 v\u00fdsledky ako na za\u010diatku.<\/strong> Va\u0161e telo sa u\u017e na z\u00e1\u0165a\u017e adaptovalo a potrebuje zase nov\u00fd impulz. \u010co s t\u00fdm robi\u0165? Odpove\u010fou je dodr\u017eanie <strong>princ\u00edpu progres\u00edvneho pre\u0165a\u017eenia.<\/strong> Nemus\u00edte v tom h\u013eada\u0165 \u017eiadnu zlo\u017eitos\u0165, ide jednoducho o <strong>zmeny v tr\u00e9ningu, ktor\u00e9 pre telo znamenaj\u00fa nov\u00fd impulz.<\/strong> Na ten za\u010dne telo reagova\u0165 adapta\u010dn\u00fdmi mechanizmami, ktor\u00e9 sa potom prejavia rastom svalov, sily \u010di vytrvalosti. Po\u010fme si ten tr\u00e9ning trochu okoreni\u0165, aby zase z\u00edskal nov\u00fd drive a n\u00e1boj. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11 \u2013 12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako upravi\u0165 tr\u00e9ning, ke\u010f chcete nov\u00e9 v\u00fdsledky?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ka\u017ed\u00fd t\u00fd\u017ede\u0148 sk\u00faste <strong>zv\u00fd\u0161i\u0165 v\u00e1hu, po\u010det opakovan\u00ed alebo intenzitu o maxim\u00e1lne 10 %.<\/strong><\/li>\n\n\n\n<li>Pre vy\u0161\u0161iu dv\u00edhan\u00fa z\u00e1\u0165a\u017e by ste nemali obetova\u0165 spr\u00e1vnu techniku alebo riskova\u0165 zranenie.&nbsp;<\/li>\n\n\n\n<li>V\u00e1hu ani po\u010det opakovan\u00ed nemus\u00edte zvy\u0161ova\u0165 ka\u017ed\u00fd t\u00fd\u017ede\u0148. Ak sa na to nec\u00edtite, pokojne si ponechajte rovnak\u00fa z\u00e1\u0165a\u017e.&nbsp;<\/li>\n\n\n\n<li><strong>Zmenu m\u00f4\u017eete vykona\u0165 aj vo v\u00fdbere cvikov, ktor\u00e9 bud\u00fa zase nov\u00fdm podnetom.<\/strong> Nie je v\u0161ak vhodn\u00e9 cvi\u010di\u0165 ka\u017ed\u00fa chv\u00ed\u013eu \u00faplne inak.<\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte intervalov\u00e9 tr\u00e9ningy,<\/strong> ktor\u00e9 kombinuj\u00fa \u00faseky intenz\u00edvneho cvi\u010denia a kr\u00e1tku pauzu. Medzi ob\u013e\u00faben\u00e9 patr\u00ed HIIT alebo tabata.<\/li>\n\n\n\n<li>Pokia\u013e cvi\u010d\u00edte s vlastnou v\u00e1hou a nem\u00e1te \u010dinky, m\u00f4\u017eete pou\u017ei\u0165 ako z\u00e1\u0165a\u017e napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/sportove-flase\">f\u013ea\u0161e<\/a> naplnen\u00e9 vodou alebo napr\u00edklad nalo\u017een\u00fd <a href=\"https:\/\/gymbeam.sk\/batohy\">batoh<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/tasky-do-fitka\">ta\u0161ku<\/a>. Aj zdv\u00edhanie die\u0165a\u0165a alebo psa sa po\u010d\u00edta, ale mus\u00ed to by\u0165 bezpe\u010dn\u00e9 a z\u00e1bavn\u00e9 pre v\u0161etky strany, inak rad\u0161ej zosta\u0148te pri naplnen\u00fdch f\u013ea\u0161iach.<\/li>\n\n\n\n<li>Vysk\u00fa\u0161ajte <strong>supers\u00e9rie<\/strong> (spojenie 2 cvikov) <strong>alebo gigantick\u00e9 s\u00e9rie<\/strong> (spojenie 4 a viac cvikov). Pri tejto pokro\u010dilej met\u00f3de vynech\u00e1te pauzu a idete hne\u010f na \u010fal\u0161\u00ed cvik.<\/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\u00e9ning si nemus\u00edte meni\u0165 iba tak, aby bol n\u00e1ro\u010dnej\u0161\u00ed. M\u00f4\u017eete ho upravi\u0165 aj z toho d\u00f4vodu, \u017ee <strong>je pr\u00edli\u0161 n\u00e1ro\u010dn\u00fd, nest\u00edhate alebo v\u00e1m jednoducho nesed\u00ed.<\/strong> Hlavn\u00e9 je, aby v\u00e1s cvi\u010denie bavilo a dok\u00e1zali ste sa mu venova\u0165 dlhodobo.<\/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=\"Ako s\u0165a\u017ei\u0165 alebo spestri\u0165 tr\u00e9ning?\" class=\"wp-image-608408\" title=\"Ako s\u0165a\u017ei\u0165 alebo spestri\u0165 tr\u00e9ning?\" 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_Doprajte_si_odpocinok_a_kvalitny_spanok\"><\/span>7. Doprajte si odpo\u010dinok a kvalitn\u00fd sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V <strong>pr\u00edpade cvi\u010denia neplat\u00ed v\u017edy \u010d\u00edm viac, t\u00fdm lep\u0161ie.<\/strong> Nie je dobr\u00e9 cvi\u010di\u0165 ka\u017ed\u00fd de\u0148 ako zmyslov zbaven\u00fd a k tomu zaka\u017ed\u00fdm, ke\u010f sa vyd\u00e1te do kuchyne, robi\u0165 minim\u00e1lne 20 v\u00fdpadov a drepov, aby ste vyu\u017eili ka\u017ed\u00fa vo\u013en\u00fa min\u00fatu na pohyb. Svaly toti\u017e nerast\u00fa po\u010das tr\u00e9ningov, ale pr\u00e1ve v obdob\u00ed, ke\u010f odpo\u010d\u00edvame. Preto je d\u00f4le\u017eit\u00e9 pri tvorbe tr\u00e9ningov\u00e9ho pl\u00e1nu zoh\u013eadni\u0165 aj tento faktor.<\/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\">Ako najlep\u0161ie odpo\u010d\u00edva\u0165 pre lep\u0161ie v\u00fdsledky?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alfou a omegou odpo\u010dinku je kvalitn\u00fd <strong><a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\">sp\u00e1nok<\/a>, ktor\u00fd by mal trva\u0165 ide\u00e1lne 7 \u2013 9 hod\u00edn denne.<\/strong><\/li>\n\n\n\n<li><strong>Pod\u013ea potreby zara\u010fte po\u010das t\u00fd\u017ed\u0148a dni bez cvi\u010denia.<\/strong> M\u00f4\u017eete v\u0161ak odpo\u010d\u00edva\u0165 aj akt\u00edvne a z\u00e1js\u0165 si napr\u00edklad na prech\u00e1dzku alebo sa pona\u0165ahova\u0165.<\/li>\n\n\n\n<li><strong>Zotavenie svalov po tr\u00e9ningu m\u00f4\u017ee trva\u0165 a\u017e 72 hod\u00edn,<\/strong> preto je d\u00f4le\u017eit\u00e9 ned\u00e1va\u0165 napr\u00edklad n\u00e1ro\u010dn\u00e9 cviky na zadok dva dni po sebe.<\/li>\n\n\n\n<li><strong>Raz za 1 \u2013 2 mesiace zara\u010fte deload t\u00fd\u017ede\u0148,<\/strong> po\u010das ktor\u00e9ho si zn\u00ed\u017eite z\u00e1\u0165a\u017e, po\u010det opakovan\u00ed a pokojne aj s\u00e9ri\u00ed. V\u010faka tomu si trochu odd\u00fdchnete a \u010fal\u0161\u00ed t\u00fd\u017ede\u0148 budete pozorova\u0165, \u017ee ste na tom silovo lep\u0161ie.<\/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\u0161etko o tom, pre\u010do je dostato\u010dn\u00e1 regener\u00e1cia d\u00f4le\u017eit\u00e1 a ako pom\u00f4\u017ee strava a \u010fal\u0161ie met\u00f3dy, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\"><strong>10 tipov, ako najlep\u0161ie zregenerova\u0165 telo po tr\u00e9ningu.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Regener\u00e1cia po cvi\u010den\u00ed\" class=\"wp-image-608424\" title=\"Regener\u00e1cia 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_kvalitnou_vyzivou\"><\/span>8. Podporte v\u00fdsledky kvalitnou v\u00fd\u017eivou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri chudnut\u00ed aj raste svalovej hmoty by ste nemali v\u0161etko \u00fasilie vklada\u0165 iba do cvi\u010denia. Pozornos\u0165 venujte aj jed\u00e1lni\u010dku, preto\u017ee strava v\u00e1m dod\u00e1 <strong>energiu na \u0161portov\u00fd v\u00fdkon, rovnako ako \u017eiviny na regener\u00e1ciu a rast svalovej hmoty i celkov\u00e9 fungovanie tela.<\/strong> Po\u010das di\u00e9ty pri <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\">zni\u017eovan\u00ed telesnej hmotnosti<\/a> je k\u013e\u00fa\u010dov\u00fd kalorick\u00fd deficit, ktor\u00fd v\u00fdrazne podpor\u00edte, ke\u010f zn\u00ed\u017eite energetick\u00fd pr\u00edjem. V pr\u00edpade <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\">budovania akt\u00edvnej hmoty<\/a> je naopak potrebn\u00e9 jes\u0165 o nie\u010do viac.<\/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 pr\u00edjem a tie\u017e vhodn\u00e9 mno\u017estvo bielkov\u00edn, sacharidov aj tukov pod\u013ea svojho cie\u013ea si jednoducho spo\u010d\u00edtate v na\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\"><strong>kalkula\u010dke energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/strong><\/a><\/li>\n\n\n\n<li>S vypo\u010d\u00edtan\u00fdm odpor\u00fa\u010dan\u00fdm pr\u00edjmom energie a \u017eiv\u00edn si potom m\u00f4\u017eete zostavi\u0165 jed\u00e1lni\u010dek pod\u013ea \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\"><strong>Jed\u00e1lni\u010dek na mieru: Kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier.<\/strong><\/a><\/li>\n\n\n\n<li>S t\u00fdm, ako sa najes\u0165 pred cvi\u010den\u00edm, porad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\"><strong>Predtr\u00e9ningov\u00e1 \u0161portov\u00e1 v\u00fd\u017eiva: \u010co (ne)jes\u0165 pred tr\u00e9ningom?<\/strong><\/a><\/li>\n\n\n\n<li>Vyladi\u0165 stravu po cvi\u010den\u00ed pom\u00f4\u017ee zase \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/7-potravin-ktore-redukuju-bolesti-svalov-po-treningu\/\"><strong>\u010co jes\u0165 po tr\u00e9ningu? Najlep\u0161ie jedl\u00e1 a doplnky pre bodybuilderov a aj vytrvalcov.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/si_ana_zontar_072024_06-1124x749.jpg\" alt=\"Ako stravou podpori\u0165 v\u00fdsledky z cvi\u010denia?\" class=\"wp-image-608440\" title=\"Ako stravou podpori\u0165 v\u00fdsledky z cvi\u010denia?\" 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_Vyskusajte_overene_doplnky\"><\/span>9. Vysk\u00fa\u0161ajte overen\u00e9 doplnky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K cvi\u010deniu, odpo\u010dinku a upraven\u00e9mu jed\u00e1lni\u010dku m\u00f4\u017eete prida\u0165 aj suplementy, ktor\u00e9 m\u00f4\u017eu<strong> posun\u00fa\u0165 v\u00e1\u0161 \u0161portov\u00fd v\u00fdkon aj v\u00fdsledky e\u0161te o level vy\u0161\u0161ie.<\/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><a href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\"><strong>Predtr\u00e9ningovky:<\/strong><\/a> Komplexn\u00e9 doplnky s <a href=\"https:\/\/gymbeam.sk\/thor-gymbeam.html\"><strong>kofe\u00ednom<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/beta-alanin-gymbeam.html\"><strong>beta alan\u00ednom<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\"><strong>l-citrul\u00ednom<\/strong><\/a> a \u010fal\u0161\u00edmi funk\u010dn\u00fdmi l\u00e1tkami, ktor\u00e9 pripravia va\u0161e telo na intenz\u00edvny \u0161portov\u00fd v\u00fdkon.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/14-kreatin\"><strong>Kreat\u00edn:<\/strong><\/a> Jeden z naj\u00fa\u010dinnej\u0161\u00edch doplnkov, ktor\u00fd m\u00f4\u017ee prostredn\u00edctvom regener\u00e1cie ATP podpori\u0165 fyzick\u00fd v\u00fdkon najm\u00e4 po\u010das kr\u00e1tkodob\u00fdch po sebe id\u00facich intervaloch intenz\u00edvneho tr\u00e9ningu. Ide\u00e1lny pre silov\u00fdch \u0161portovcov, \u0161print\u00e9rov, t\u00edmov\u00fdch \u0161portovcov alebo priaznivcov HIITu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/rychle-sacharidy\"><strong>R\u00fdchle sacharidy:<\/strong><\/a> Suplementy s obsahom \u013eahko str\u00e1vite\u013en\u00fdch sacharidov, ktor\u00e9 vyu\u017eijete ako zdroj energie po\u010das \u0161portov\u00e9ho v\u00fdkonu. Ocen\u00edte ich najm\u00e4 pri dlh\u00fdch silov\u00fdch tr\u00e9ningoch a vytrvalostn\u00fdch aktivit\u00e1ch.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/3-proteiny\"><strong>Prote\u00edn:<\/strong><\/a> Koncentrovan\u00e9 zdroje bielkov\u00edn, ktor\u00e9 v\u00e1m u\u013eah\u010dia pr\u00edjem tejto \u017eiviny po tr\u00e9ningu pre podporu regener\u00e1cie, rastu svalov a sily alebo kedyko\u013evek po\u010das d\u0148a na splnenie optim\u00e1lneho denn\u00e9ho pr\u00edjmu bielkov\u00edn.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/komplexne-aminokyseliny\"><strong>Komplexn\u00e9 aminokyseliny:<\/strong><\/a> Doplnky s obsahom aminokysel\u00edn, \u010do s\u00fa z\u00e1kladn\u00e9 stavebn\u00e9 jednotky svalovej hmoty, preto sa te\u0161ia ob\u013eube medzi silov\u00fdmi \u0161portovcami. Kokr\u00e9tne <a href=\"https:\/\/gymbeam.sk\/42-bcaa\"><strong>BCAA<\/strong> <\/a>(leuc\u00edn, izoleuc\u00edn a val\u00edn) telo dokonca dok\u00e1\u017ee vyu\u017ei\u0165 aj ako zdroj energie. Hod\u00ed sa tak pred, po\u010das aj po tr\u00e9ningu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/komplexne-spalovace\"><strong>Komplexn\u00e9 spa\u013eova\u010de tuku:<\/strong><\/a> Viaczlo\u017ekov\u00e9 doplnky s obsahom <a href=\"https:\/\/gymbeam.sk\/258-caffeine.html\">kofe\u00ednu<\/a>, <a href=\"https:\/\/gymbeam.sk\/spalovac-tukov-green-tea-gymbeam.html\">extraktu zo zelen\u00e9ho \u010daju (EGCG)<\/a>, <a href=\"https:\/\/gymbeam.sk\/synefrin-gymbeam.html\">synefr\u00ednu<\/a> a \u010fal\u0161\u00edch akt\u00edvnych l\u00e1tok, ktor\u00e9 v kombin\u00e1cii so \u0161portom a jed\u00e1lni\u010dkom m\u00f4\u017eu zr\u00fdchli\u0165 chudnutie, a pom\u00f4\u017eu v\u00e1m tak dosiahnu\u0165 va\u0161e ciele efekt\u00edvnej\u0161ie.<\/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>Pokia\u013e v\u00e1s zauj\u00edma, ak\u00e9 \u010fal\u0161ie suplementy v\u00e1m pom\u00f4\u017eu z tr\u00e9ningu z\u00edska\u0165 maximum, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/efektivne-doplnky-vyzivy\/\"><strong>Z\u00e1kladn\u00e9 doplnky na cvi\u010denie a ako sa v nich vyzna\u0165.<\/strong><\/a><\/li>\n\n\n\n<li>Venujete sa prim\u00e1rne aer\u00f3bnym \u0161portom? V tom pr\u00edpade pre v\u00e1s m\u00e1me \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\"><strong>11 najlep\u0161\u00edch v\u00fd\u017eivov\u00e9ho doplnku pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/13-60-1124x749.jpg\" alt=\"Najlep\u0161ie suplementy pri cvi\u010den\u00ed\" class=\"wp-image-608459\" title=\"Najlep\u0161ie suplementy pri 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_motivaciu_a_budte_konzistentny\"><\/span>10. Udr\u017ete si motiv\u00e1ciu a bu\u010fte konzistentn\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dokopa\u0165 sa k cvi\u010deniu v pohodl\u00ed domova je celkom n\u00e1ro\u010dn\u00e9, a to dvojn\u00e1sobne, ke\u010f m\u00e1te st\u00e1le na o\u010diach pohodln\u00fd gau\u010d, ktor\u00fd v kombin\u00e1cii s chladni\u010dkou plnou dobr\u00f4t zv\u00e1dza na le\u0148o\u0161enie. Raz za \u010das je fajn len tak relaxova\u0165. Na druh\u00fa stranu, <strong>ke\u010f ka\u017ed\u00fd druh\u00fd tr\u00e9ning vynech\u00e1te, nem\u00f4\u017eete sa \u010dudova\u0165, \u017ee sa v\u00e1m v\u00fdsledky st\u00e1le vyh\u00fdbaj\u00fa obl\u00fakom.<\/strong> Bez pravideln\u00e9ho tr\u00e9ningu to skr\u00e1tka nep\u00f4jde.<\/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\">Ako si udr\u017ea\u0165 motiv\u00e1ciu pri cvi\u010den\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Majte jasn\u00fd pl\u00e1n:<\/strong> Dr\u017ete sa poctivo kalend\u00e1ra s predp\u00edsan\u00fdm tr\u00e9ningov\u00fdm programom. Na \u010das, kedy m\u00e1te v pl\u00e1ne cvi\u010di\u0165, si ni\u010d \u010fal\u0161ie nedohov\u00e1rajte, pova\u017eujte to za d\u00f4le\u017eit\u00fa sch\u00f4dzku sami so sebou.<\/li>\n\n\n\n<li><strong>Vytvorte si ide\u00e1lne prostredie na cvi\u010denie:<\/strong> N\u00e1jdite si doma priestor, kde budete ma\u0165 dostatok miesta a pokoj na cvi\u010denie.<\/li>\n\n\n\n<li><strong>Urobte si z cvi\u010denia ritu\u00e1l:<\/strong> Vytvorte si nov\u00fa rutinu, ktor\u00e1 v\u00e1s nalad\u00ed na tr\u00e9ning. Prezle\u010dte sa do <a href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\"><strong>\u0161portov\u00e9ho oble\u010denia<\/strong><\/a>, vypite <a href=\"https:\/\/gymbeam.sk\/brazilska-kava-gymbeam.html\"><strong>k\u00e1vu<\/strong> <\/a>alebo in\u00fd <a href=\"https:\/\/gymbeam.sk\/thor-gymbeam.html\"><strong>nakop\u00e1va\u010d<\/strong> <\/a>a pustite si hudbu, ktor\u00e1 v\u00e1s namotivuje a zlep\u0161\u00ed v\u00e1m n\u00e1ladu. Telef\u00f3n nechajte ide\u00e1lne v inej miestnosti, nech v\u00e1s ni\u010d neru\u0161\u00ed.<\/li>\n\n\n\n<li><strong>Pripom\u00ednajte si svoje pre\u010do:<\/strong> \u010casto sa vracajte k p\u00f4vodn\u00fdm cie\u013eom, ktor\u00e9 si pokojne sp\u00ed\u0161te na papier a zaveste na nejak\u00e9 vidite\u013en\u00e9 miesto. V slabej chv\u00ed\u013eke v\u00e1m pripomen\u00fa, pre\u010do ste v\u00f4bec s cvi\u010den\u00edm za\u010dali.<\/li>\n\n\n\n<li><strong>Sledujte svoj pokrok:<\/strong> Ni\u010d v\u00e1s nenakopne tak, ako v\u00fdsledky, ktor\u00e9 ste u\u017e dosiahli. Okrem v\u00e1\u017eenia a merania obvodu na tele si m\u00f4\u017eete robi\u0165 progresov\u00e9 fotky. Povzbudzuj\u00faci je aj fakt, \u017ee pri cvi\u010den\u00ed zdvihnete v\u00e4\u010d\u0161iu v\u00e1hu alebo zvl\u00e1dnete zabehn\u00fa\u0165 dlh\u0161iu vzdialenos\u0165. Ka\u017ed\u00fd \u00faspech si zapisujte.<\/li>\n\n\n\n<li><strong>Neria\u010fte sa pl\u00e1nom za ka\u017ed\u00fa cenu:<\/strong> Nem\u00e1te pr\u00e1ve chu\u0165 na silov\u00fd tr\u00e9ning, ktor\u00fd ste mali v pl\u00e1ne, ale rad\u0161ej by ste si zacvi\u010dili jogu pod\u013ea va\u0161ej ob\u013e\u00fabenej youtuberky? Hor sa do toho! Inokedy to m\u00f4\u017eete ma\u0165 presne naopak. V\u017edy je lep\u0161ie cvi\u010di\u0165 s chu\u0165ou a rados\u0165ou, ne\u017e len aby ste splnili povinnos\u0165.<\/li>\n\n\n\n<li><strong>Odme\u0148ujte sa:<\/strong> U\u017e mesiac cvi\u010d\u00edte poctivo a potrebujete nov\u00fa d\u00e1vku motiv\u00e1cie? Ni\u010d nefunguje tak dobre ako nov\u00e9 <a href=\"https:\/\/gymbeam.sk\/fitness-leginy\">leg\u00edny<\/a>, <a href=\"https:\/\/gymbeam.sk\/sportove-podprsenky\">\u0161portov\u00e1 podprsenka<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/tricka\">tri\u010dko<\/a>! Odmenou m\u00f4\u017ee by\u0165 aj nejak\u00e9 dobr\u00e9 jedlo vo va\u0161ej ob\u013e\u00fabenej re\u0161taur\u00e1cii a raz za \u010das si bez pocitu viny pokojne doprajte kol\u00e1\u010dik na poseden\u00ed s kamar\u00e1tkou.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 drive a chu\u0165 na sebe pracova\u0165, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-sposobov-ako-sa-motivovat-k-cviceniu\/\"><strong>13 tipov, ako si udr\u017ea\u0165 motiv\u00e1ciu k cvi\u010deniu a dosiahnu\u0165 svoje ciele.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa rozhodnete pravidelne cvi\u010di\u0165 doma, je dobr\u00fd n\u00e1pad ma\u0165 v tom nejak\u00fd poriadok. S tr\u00e9ningov\u00fdm pl\u00e1nom <strong>budete cvi\u010di\u0165 systematicky, efekt\u00edvne a z\u00edskate v\u00fdsledky, ktor\u00e9 m\u00f4\u017eete porovna\u0165 s cvi\u010den\u00edm vo fitku.<\/strong> Navy\u0161e u\u0161etr\u00edte \u010das na doch\u00e1dzanie a pod\u013ea mo\u017enost\u00ed si v\u0161etko m\u00f4\u017eete prisp\u00f4sobi\u0165 vlastn\u00fdm potreb\u00e1m a preferenci\u00e1m. Pre dosiahnutie vidite\u013en\u00fdch v\u00fdsledkov je v\u0161ak d\u00f4le\u017eit\u00e9 sa pl\u00e1nu dr\u017ea\u0165 dlhodobo, dostato\u010dne odpo\u010d\u00edva\u0165 a svojim cie\u013eom prisp\u00f4sobi\u0165 aj jed\u00e1lni\u010dek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e m\u00e1te v okol\u00ed niekoho, kto cvi\u010d\u00ed doma a potreboval by si v tr\u00e9ningu urobi\u0165 poriadok, nezabudnite s n\u00edm zdie\u013ea\u0165 tento \u010dl\u00e1nok. Praktick\u00e9 tipy mu ur\u010dite pom\u00f4\u017eu na ceste za splnen\u00edm cie\u013eov.<\/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 vo va\u0161om dom\u00e1com cvi\u010den\u00ed kone\u010dne ma\u0165 nejak\u00fd poriadok a syst\u00e9m? Vytvorte si pod\u013ea n\u00e1\u0161ho n\u00e1vodu tr\u00e9ningov\u00fd pl\u00e1n na mieru pod\u013ea toho, \u010di chcete schudn\u00fa\u0165, budova\u0165 svaly alebo zlep\u0161i\u0165 vytrvalos\u0165.<\/p>\n","protected":false},"author":129,"featured_media":608262,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[3],"tags":[6123,6139,6062],"filter_section":[],"filter_attribute":[13020,13022,13023],"class_list":{"0":"post-609823","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cvicenie","9":"tag-domaci-trening","10":"tag-trening","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>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fitness tr\u00e9ningov\u00fd pl\u00e1n na cvi\u010denie doma pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. Vhodn\u00e9 cviky na doma s vlastnou v\u00e1hou aj z\u00e1\u0165a\u017eou pod\u013ea cie\u013ea. Pom\u00f4\u017ee pri chudnut\u00ed aj raste svalov.\" \/>\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\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Fitness tr\u00e9ningov\u00fd pl\u00e1n na cvi\u010denie doma pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. Vhodn\u00e9 cviky na doma s vlastnou v\u00e1hou aj z\u00e1\u0165a\u017eou pod\u013ea cie\u013ea. Pom\u00f4\u017ee pri chudnut\u00ed aj raste svalov.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-19T10:49:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-05T11:14:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/08\/treninkovy-plan-na-doma-FB-1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"25 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie?\",\"datePublished\":\"2024-08-19T10:49:48+00:00\",\"dateModified\":\"2024-09-05T11:14:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\"},\"wordCount\":5010,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/treninkovy-plan-na-doma-FB-1-2.png\",\"keywords\":[\"cvi\u010denie\",\"dom\u00e1ci tr\u00e9ning\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/\",\"name\":\"Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n na dom\u00e1ce cvi\u010denie? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-kvalitny-treningovy-plan-na-domace-cvicenie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/treninkovy-plan-na-doma-FB-1-2.png\",\"datePublished\":\"2024-08-19T10:49:48+00:00\",\"dateModified\":\"2024-09-05T11:14:18+00:00\",\"description\":\"Fitness tr\u00e9ningov\u00fd pl\u00e1n na cvi\u010denie doma pre za\u010diato\u010dn\u00edkov aj pokro\u010dil\u00fdch. 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