{"id":617245,"date":"2024-10-02T16:14:05","date_gmt":"2024-10-02T14:14:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=617245"},"modified":"2024-11-20T16:53:30","modified_gmt":"2024-11-20T15:53:30","slug":"svalova-pamet-opravdu-dokaze-vratit-svalum-velikost-a-silu-i-po-delsi-dobe-bez-cviceni","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/svalova-pamet-opravdu-dokaze-vratit-svalum-velikost-a-silu-i-po-delsi-dobe-bez-cviceni\/","title":{"rendered":"Svalov\u00e1 pam\u011b\u0165: Opravdu dok\u00e1\u017ee vr\u00e1tit sval\u016fm velikost a s\u00edlu i po del\u0161\u00ed dob\u011b bez 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\/svalova-pamet-opravdu-dokaze-vratit-svalum-velikost-a-silu-i-po-delsi-dobe-bez-cviceni\/#Svaly_se_cvicenim_adaptuji_na_zatez\" title=\"Svaly se cvi\u010den\u00edm adaptuj\u00ed na z\u00e1t\u011b\u017e\">Svaly se cvi\u010den\u00edm adaptuj\u00ed na z\u00e1t\u011b\u017e<\/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\/svalova-pamet-opravdu-dokaze-vratit-svalum-velikost-a-silu-i-po-delsi-dobe-bez-cviceni\/#Co_jsou_svalova_vlakna\" title=\"Co jsou svalov\u00e1 vl\u00e1kna\">Co jsou svalov\u00e1 vl\u00e1kna<\/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\/svalova-pamet-opravdu-dokaze-vratit-svalum-velikost-a-silu-i-po-delsi-dobe-bez-cviceni\/#Jak_si_svaly_pamatuji\" title=\"Jak si svaly pamatuj\u00ed?\">Jak si svaly pamatuj\u00ed?<\/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\/svalova-pamet-opravdu-dokaze-vratit-svalum-velikost-a-silu-i-po-delsi-dobe-bez-cviceni\/#Co_se_stane_kdyz_prestaneme_cvicit\" title=\"Co se stane, kdy\u017e p\u0159estaneme cvi\u010dit?\">Co se stane, kdy\u017e p\u0159estaneme cvi\u010dit?<\/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\/svalova-pamet-opravdu-dokaze-vratit-svalum-velikost-a-silu-i-po-delsi-dobe-bez-cviceni\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prvn\u00ed v\u00fdsledky, kter\u00e9 d\u00edky cvi\u010den\u00ed za\u010dneme pozorovat i v zrcadle, dok\u00e1\u017eou velmi rychle boostnout nejen motivaci, ale tak\u00e9 ego. To je samoz\u0159ejm\u011b v po\u0159\u00e1dku, proto\u017ee krom\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/proc-sportovat-a-cvicit-silnejsi-imunita-srdce-a-dalsich-8-duvodu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravotn\u00edch benefit\u016f<\/a> p\u0159in\u00e1\u0161\u00ed cvi\u010den\u00ed tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zmeni-telo-i-mysl-kdyz-clovek-zacne-cvicit-a-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vy\u0161\u0161\u00ed sebev\u011bdom\u00ed<\/a>, lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu, m\u00e9n\u011b \u00fazkost\u00ed a lep\u0161\u00ed n\u00e1ladu. Vid\u011bt v zrcadle svaly, kter\u00e9 jsou odrazem dlouhodob\u00e9 a t\u011b\u017ek\u00e9 pr\u00e1ce, je k nezaplacen\u00ed. \u017divot v\u0161ak p\u0159in\u00e1\u0161\u00ed r\u016fzn\u00e9 situace a velmi snadno se m\u016f\u017ee st\u00e1t, \u017ee z re\u017eimu na n\u011bjakou dobu vypadneme. P\u0159ich\u00e1z\u00ed strach, \u017ee o svaly, kter\u00e9 jsme tak dlouho budovali, p\u0159ijdeme. Jak je to tedy se svalovou pam\u011bt\u00ed? Dok\u00e1\u017e\u00ed si svaly zapamatovat, \u017ee byly kdysi siln\u00e9 a velk\u00e9?<\/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=\"Svaly_se_cvicenim_adaptuji_na_zatez\"><\/span>Svaly se cvi\u010den\u00edm adaptuj\u00ed na z\u00e1t\u011b\u017e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud svaly <strong>pravideln\u011b zat\u011b\u017eujeme cvi\u010den\u00edm<\/strong>, budou r\u016fst a s\u00edlit. Je to adaptace na zvy\u0161uj\u00edc\u00ed se z\u00e1t\u011b\u017e. Proto je d\u016fle\u017eit\u00e9 <strong>progresivn\u011b z\u00e1t\u011b\u017e zvy\u0161ovat<\/strong>. Pokud se z\u00e1t\u011b\u017e \u010dasem nezv\u00fd\u0161\u00ed, ani svaly nebudou m\u00edt dostate\u010dn\u00fd stimul, aby rostly a s\u00edlily.<\/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\">Z\u00e1t\u011b\u017e lze zvy\u0161ovat n\u011bkolika zp\u016fsoby:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>postupn\u00e9 zvy\u0161ov\u00e1n\u00ed v\u00e1hy<\/li>\n\n\n\n<li>zvy\u0161ov\u00e1n\u00ed po\u010dtu opakov\u00e1n\u00ed se stejnou v\u00e1hou<\/li>\n\n\n\n<li>zv\u011bt\u0161en\u00ed rozsahu pohybu<\/li>\n\n\n\n<li>zpomalen\u00ed negativn\u00ed f\u00e1ze pohybu na prodlou\u017een\u00ed \u010dasu pod nap\u011bt\u00edm (time under tension)<\/li>\n\n\n\n<li>zlep\u0161en\u00ed techniky cvik\u016f a tzv. muscle-mind connection<\/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\u0161echny tyto p\u0159\u00edstupy zajist\u00ed <strong>zv\u00fd\u0161en\u00ed nap\u011bt\u00ed ve svalov\u00fdch vl\u00e1knech,<\/strong> a t\u00edm stimuluj\u00ed jejich r\u016fst. Zv\u00fd\u0161en\u00e9 nap\u011bt\u00ed zp\u016fsobuje jistou d\u00e1vku <strong>po\u0161kozen\u00ed<\/strong>, kter\u00e9 je pr\u016fb\u011b\u017en\u011b opravov\u00e1no synt\u00e9zou nov\u00fdch protein\u016f.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png\" alt=\"Zat\u00ed\u017een\u00ed sval\u016f\" class=\"wp-image-616167\" title=\"Zat\u00ed\u017een\u00ed sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/foto-clanek-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jsou_svalova_vlakna\"><\/span>Co jsou svalov\u00e1 vl\u00e1kna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e1 vl\u00e1kna jsou v podstat\u011b svalov\u00e9 bu\u0148ky, ale maj\u00ed m\u00edrn\u011b odli\u0161nou strukturu ne\u017e typick\u00e1 bu\u0148ka. <strong>Jsou dlouh\u00e1 a maj\u00ed n\u011bkolik bun\u011b\u010dn\u00fdch jader.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00edm, jak se svalov\u00e1 vl\u00e1kna \u010dasem zv\u011bt\u0161uj\u00ed, <strong>roste tak\u00e9 jejich spot\u0159eba energie<\/strong>. K r\u016fstu toti\u017e pot\u0159ebuj\u00ed velk\u00e9 mno\u017estv\u00ed protein\u016f, kter\u00e9 je t\u0159eba nejprve vyrobit. <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteiny<\/a> ze stravy neputuj\u00ed rovnou do sval\u016f, ale jsou tr\u00e1veny a rozlo\u017eeny na jednotliv\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>. A\u017e proteogenn\u00ed <a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" class=\"ek-link\">aminokyseliny<\/a> jsou vyu\u017eity pro tvorbu nov\u00fdch protein\u016f ve svalov\u00fdch vl\u00e1knech, co\u017e spot\u0159ebov\u00e1v\u00e1 velk\u00e9 mno\u017estv\u00ed energie. Pr\u00e1v\u011b proto prob\u00edh\u00e1 <strong>v\u011bt\u0161ina metabolismu gluk\u00f3zy<\/strong> ve svalech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud n\u00e1hodou p\u0159ijde obdob\u00ed, kdy p\u0159estaneme cvi\u010dit, plat\u00ed princip <strong>\u201euse it, or lose it\u201c<\/strong>. Svaly, kter\u00e9 se nevyu\u017e\u00edvaj\u00ed, jsou pro t\u011blo z\u00e1t\u011b\u017e\u00ed. Spot\u0159ebuj\u00ed spoustu energie. Po dlouhodob\u00e9 neaktivit\u011b proto svaly zmen\u0161uj\u00ed sv\u016fj objem \u2013 <strong>atrofuj\u00ed<\/strong>. Je to evolu\u010dn\u00ed adaptace, jej\u00edm\u017e \u00fa\u010delem je \u0161et\u0159en\u00ed energie. Ztrat\u00edme ale svaly nav\u017edy?<\/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=\"8067,28324,62233\" ><\/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=\"Jak_si_svaly_pamatuji\"><\/span>Jak si svaly pamatuj\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neust\u00e1le se zvy\u0161uj\u00edc\u00ed spot\u0159eba energie b\u011bhem st\u00e1le v\u011bt\u0161\u00ed produkce protein\u016f v rostouc\u00edm svalov\u00e9m vl\u00e1knu <strong>mus\u00ed b\u00fdt n\u011bjak\u00fdm zp\u016fsobem pokryta<\/strong>. Svalov\u00e1 vl\u00e1kna jsou opravdu obrovsk\u00e9 bu\u0148ky, ve kter\u00fdch by jedno jedin\u00e9 bun\u011b\u010dn\u00e9 j\u00e1dro nesta\u010dilo. V j\u00e1dru prob\u00edhaj\u00ed d\u016fle\u017eit\u00e9 procesy vedouc\u00ed k produkci nov\u00fdch protein\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V bun\u011b\u010dn\u00e9m j\u00e1dru se nach\u00e1z\u00ed <strong>cel\u00e1 DNA bu\u0148ky<\/strong>. Z t\u00e9to DNA se v p\u0159\u00edpad\u011b pot\u0159eby p\u0159ep\u00ed\u0161e molekula mRNA, kter\u00e1 funguje jako <strong>n\u00e1vod na v\u00fdrobu protein\u016f<\/strong>. J\u00e1dro je tedy m\u00edstem relativn\u011b velk\u00e9 spot\u0159eby energie bu\u0148ky. V\u00edce jader rozm\u00edst\u011bn\u00fdch ve svalov\u00e9m vl\u00e1knu zajist\u00ed, \u017ee ka\u017ed\u00e1 \u010d\u00e1st svalov\u00e9ho vl\u00e1kna m\u00e1 okam\u017eit\u00fd p\u0159\u00edsun \u201en\u00e1vod\u016f\u201c na v\u00fdrobu protein\u016f a nemus\u00ed se spol\u00e9hat na jedno jedin\u00e9 j\u00e1dro.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Svalove-vlakna-1.png\" alt=\"\" class=\"wp-image-641906\" title=\"Kostern\u00ed sval\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalove-vlakna-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalove-vlakna-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Svalov\u00e1 vl\u00e1kna (bu\u0148ky) kostern\u00edho svalu. Ka\u017ed\u00e9 m\u00e1 velk\u00fd po\u010det jader.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem toho, jak se zvy\u0161uje produkce protein\u016f a svaly rostou, <strong>vytv\u00e1\u0159ej\u00ed se i nov\u00e1 j\u00e1dra<\/strong>. Jejich po\u010det roste tak, jak nar\u016fst\u00e1 pot\u0159eba produkce protein\u016f, aby byly pokryty n\u00e1roky v cel\u00e9, \u010dasto n\u011bkolik centimetr\u016f dlouh\u00e9 svalov\u00e9 bu\u0148ce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svou roli v tom hraje i epigenetika. Po pravideln\u00e9m cvi\u010den\u00ed&nbsp;je aktivn\u011bj\u0161\u00edch v\u00edce gen\u016f. Tato zv\u00fd\u0161en\u00e1 aktivita se udr\u017euje a\u017e 22 t\u00fddn\u016f. Funkce v\u011bt\u0161\u00edho po\u010dtu z t\u011bchto gen\u016f v\u0161ak nen\u00ed zcela jasn\u00e1.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_se_stane_kdyz_prestaneme_cvicit\"><\/span>Co se stane, kdy\u017e p\u0159estaneme cvi\u010dit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaly se za\u010dnou <strong>zmen\u0161ovat<\/strong>, proto\u017ee nen\u00ed energeticky v\u00fdhodn\u00e9 udr\u017eovat je v p\u016fvodn\u00edm objemu. Svaly spot\u0159ebuj\u00ed p\u0159ibli\u017en\u011b 3\u00d7 v\u00edce energie ne\u017e tukov\u00e1 tk\u00e1\u0148.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup> J\u00e1dra svalov\u00fdch bun\u011bk v\u0161ak z\u016fst\u00e1vaj\u00ed v takov\u00e9m po\u010dtu, v jak\u00e9m se vytvo\u0159ila b\u011bhem pravideln\u00e9ho cvi\u010den\u00ed.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup> P\u0159esto\u017ee se svaly zmen\u0161\u00ed, <strong>jejich st\u00e1le p\u0159\u00edtomn\u00e1 j\u00e1dra funguj\u00ed jako pam\u011b\u0165<\/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\">Po jak\u00e9 dob\u011b za\u010dneme ztr\u00e1cet s\u00edlu a objem svalov\u00e9 hmoty?<\/h3>\n\n\n\n<p>Pokud pauza od cvi\u010den\u00ed trv\u00e1 <strong>m\u00e9n\u011b ne\u017e t\u0159i t\u00fddny<\/strong>, nem\u011bli bychom pozorovat v\u00fdrazn\u00fd \u00fabytek na s\u00edle. Sice mo\u017en\u00e1 nezvedneme sv\u016fj p\u016fvodn\u00ed rekord, n\u00e1vrat k p\u016fvodn\u00ed s\u00edle ale bude trvat jen p\u00e1r tr\u00e9nink\u016f. Co se t\u00fd\u010de objemu svalov\u00e9 hmoty, u\u017e po 2 t\u00fddnech se m\u016f\u017ee zd\u00e1t, \u017ee o svaly p\u0159ich\u00e1z\u00edme. Pravdou v\u0161ak je, \u017ee za v\u011bt\u0161inu t\u00e9to ztr\u00e1ty m\u016f\u017ee <strong>m\u00e9n\u011b vody a glykogenu ve svalech<\/strong>. V\u00fdrazn\u00e9 ztr\u00e1ty velikosti svalov\u00fdch vl\u00e1ken nast\u00e1vaj\u00ed <strong>nejd\u0159\u00edve po 4\u20138 t\u00fddnech<\/strong> bez cvi\u010den\u00ed. V\u0161e z\u00e1le\u017e\u00ed na p\u016fvodn\u00ed velikosti sval\u016f, dob\u011b trv\u00e1n\u00ed a slo\u017een\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu a genetice. Ztr\u00e1tu svalov\u00e9 hmoty ovliv\u0148uje tak\u00e9 to, zda svaly b\u011bhem obdob\u00ed bez cvi\u010den\u00ed vyu\u017e\u00edv\u00e1me, nebo jsme nehybn\u011b p\u0159ipout\u00e1ni na l\u016f\u017eko. V takov\u00e9m p\u0159\u00edpad\u011b budou ztr\u00e1ty mnohem rychlej\u0161\u00ed a drasti\u010dt\u011bj\u0161\u00ed.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5-7]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/11\/Svalova-pamat-1.png\" alt=\"\" class=\"wp-image-641889\" title=\"Svalov\u00e1 pam\u011b\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalova-pamat-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/11\/Svalova-pamat-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Zdroj obr\u00e1zku<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<p>Pokud se ke cvi\u010den\u00ed vr\u00e1t\u00edme, svaly maj\u00ed <strong>p\u0159edem p\u0159ipraven\u00e1 bun\u011b\u010dn\u00e1 j\u00e1dra,<\/strong> kter\u00e1 dok\u00e1\u017e\u00ed produkovat proteiny mnohem rychleji, ne\u017e kdy\u017e jsme cvi\u010dit teprve za\u010d\u00ednali. N\u00e1stup k p\u016fvodn\u00ed form\u011b a nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty je <strong>d\u00edky p\u016fvodn\u00edm j\u00e1dr\u016fm svalov\u00fdch vl\u00e1ken<\/strong> mnohem rychlej\u0161\u00ed. V z\u00e1vislosti na druhu sportu, p\u016fvodn\u00edho cvi\u010den\u00ed a individu\u00e1ln\u00ed variability (genetiky) se m\u016f\u017ee p\u016fvodn\u00ed forma vr\u00e1tit b\u011bhem p\u00e1r t\u00fddn\u016f. Z\u00e1le\u017e\u00ed v\u0161ak op\u011bt na tom, jestli budeme progresivn\u011b zvy\u0161ovat z\u00e1t\u011b\u017e. I samotn\u00e1 regenerace je d\u00edky svalov\u00e9 pam\u011bti lep\u0161\u00ed \u2013 a tud\u00ed\u017e i <strong>svalovice (svalov\u00e1 hore\u010dka) by m\u011bla b\u00fdt v\u00edce snesiteln\u00e1<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za\u010d\u00edt je v\u0161ak t\u0159eba postupn\u011b<\/strong>. Po dlouh\u00e9 pauze se n\u00e1m ur\u010dit\u011b nepoda\u0159\u00ed zvedat takov\u00e9 v\u00e1hy jako kdysi. <strong>M\u00e9n\u011b s\u00e9ri\u00ed s men\u0161\u00ed v\u00e1hou<\/strong> je rozumn\u011bj\u0161\u00edm startem i pro zku\u0161en\u00e9ho \u010dlov\u011bka, kter\u00fd p\u0159estal a znovu za\u010dal cvi\u010dit. Progres bude na\u0161t\u011bst\u00ed rychlej\u0161\u00ed ne\u017e v p\u0159\u00edpad\u011b \u00fapln\u00e9ho za\u010d\u00e1te\u010dn\u00edka.<\/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=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Del\u0161\u00ed pauza bez cvi\u010den\u00ed <strong>nen\u00ed \u017e\u00e1dnou katastrofou<\/strong>. \u017divot p\u0159in\u00e1\u0161\u00ed r\u016fzn\u00e9 situace a ne v\u017edy je mo\u017en\u00e9 udr\u017eet si p\u016fvodn\u00ed re\u017eim <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\">stravy<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" class=\"ek-link\">cvi\u010den\u00ed<\/a>. Pokud se stane, \u017ee pauza bude tak dlouh\u00e1, \u017ee se n\u00e1m svaly za\u010dnou zmen\u0161ovat, nic hrozn\u00e9ho se ned\u011bje. D\u00edky svalov\u00e9 pam\u011bti, kterou zabezpe\u010duj\u00ed <strong>nov\u00e1 a dlouhotrvaj\u00edc\u00ed j\u00e1dra svalov\u00fdch bun\u011bk<\/strong>, se k p\u016fvodn\u00ed form\u011b m\u016f\u017eeme vr\u00e1tit rychle a efektivn\u011b. Skv\u011blou zpr\u00e1vou je, \u017ee tato j\u00e1dra se ve svalov\u00fdch bu\u0148k\u00e1ch udr\u017e\u00ed a\u017e 15 let.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]&nbsp;<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i n\u00e1vratu ke cvi\u010den\u00ed je v\u0161ak t\u0159eba za\u010d\u00edt postupn\u011b. I p\u0159es p\u0159\u00edtomnost jader je t\u0159eba&nbsp;<strong>op\u011bt si na cvi\u010den\u00ed zvyknout a nep\u0159ehnat to. <\/strong>Tento n\u00e1vrat v\u0161ak bude o n\u011bco jednodu\u0161\u0161\u00ed.<\/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\/muscle-mass-growth\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMuscle Mass Growth\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\/weight-bars-barbells-dumbbells\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZ\u00e1t\u011b\u017eov\u00e9 ty\u010de, \u010cinky &amp; Jednoru\u010dky\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>Pokud ze cvi\u010den\u00ed na del\u0161\u00ed dobu vypadneme, zmocn\u00ed se n\u00e1s strach, \u017ee o dlouho budovan\u00e9 svaly m\u016f\u017eeme p\u0159ij\u00edt. V tu chv\u00edli do hry vstupuje svalov\u00e1 pam\u011b\u0165, na kterou n\u011bkte\u0159\u00ed nev\u011b\u0159\u00ed a jin\u00ed j\u00ed zase p\u0159ipisuj\u00ed magick\u00e9 \u00fa\u010dinky. V \u010dl\u00e1nku se pod\u00edv\u00e1me na to, co to vlastn\u011b svalov\u00e1 pam\u011b\u0165 je, jak dlouho trv\u00e1 a jak rychle se d\u00edky n\u00ed m\u016f\u017eeme vr\u00e1tit zp\u00e1tky do formy.<\/p>\n","protected":false},"author":239,"featured_media":616222,"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":[7185,7257,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-617245","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-rust-svalove-hmoty","9":"tag-silovy-trenink","10":"tag-trenink","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Svalov\u00e1 pam\u011b\u0165: Opravdu dok\u00e1\u017ee vr\u00e1tit sval\u016fm velikost a s\u00edlu i po del\u0161\u00ed dob\u011b bez cvi\u010den\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dok\u00e1\u017ee svalov\u00e1 pam\u011b\u0165 uleh\u010dit n\u00e1vrat ke cvi\u010den\u00ed po del\u0161\u00ed pauze? 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