{"id":724672,"date":"2023-12-27T12:00:00","date_gmt":"2023-12-27T11:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/"},"modified":"2025-05-21T16:07:46","modified_gmt":"2025-05-21T14:07:46","slug":"wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler","status":"publish","type":"post","link":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/","title":{"rendered":"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan?"},"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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#Co_je_treninkovy_plan_a_k_cemu_je_dobry\" title=\"Co je tr\u00e9ninkov\u00fd pl\u00e1n a k \u010demu je dobr\u00fd?\">Co je tr\u00e9ninkov\u00fd pl\u00e1n a k \u010demu je dobr\u00fd?<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#Jake_vyhody_ma_treninkovy_plan\" title=\"Jak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ninkov\u00fd pl\u00e1n?\">Jak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ninkov\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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#10_kroku_jak_si_sestavit_kvalitni_treninkovy_plan\" title=\"10 krok\u016f, jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n\">10 krok\u016f, jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#1_Jake_mate_predpoklady_a_cile\" title=\"1. Jak\u00e9 m\u00e1te p\u0159edpoklady a c\u00edle?\">1. Jak\u00e9 m\u00e1te p\u0159edpoklady a c\u00edle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#2_Kolikrat_tydne_a_jak_dlouho_chcete_trenovat\" title=\"2. Kolikr\u00e1t t\u00fddn\u011b a jak dlouho chcete tr\u00e9novat?\">2. Kolikr\u00e1t t\u00fddn\u011b a jak dlouho chcete tr\u00e9novat?<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#3_Rozvrhnete_si_jednotlive_partie_na_dny\" title=\"3. Rozvrhn\u011bte si jednotliv\u00e9 partie na dny\">3. Rozvrhn\u011bte si jednotliv\u00e9 partie na dny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#4_Vyberte_si_vhodne_cviky_a_usporadejte_je\" title=\"4. Vyberte si vhodn\u00e9 cviky a uspo\u0159\u00e1dejte je\">4. Vyberte si vhodn\u00e9 cviky a uspo\u0159\u00e1dejte je<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#5_Zvolte_si_pocet_opakovani_serii_a_zatez_podle_cile\" title=\"5. Zvolte si po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e podle c\u00edle\">5. Zvolte si po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e podle c\u00edle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#6_Trenink_casem_upravte\" title=\"6. Tr\u00e9nink \u010dasem upravte\">6. Tr\u00e9nink \u010dasem upravte<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#7_Zpestrete_si_cviceni_pokrocilou_treninkovou_metodou\" title=\"7. Zpest\u0159ete si cvi\u010den\u00ed pokro\u010dilou tr\u00e9ninkovou metodou\">7. Zpest\u0159ete si cvi\u010den\u00ed pokro\u010dilou tr\u00e9ninkovou metodou<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#8_Myslete_na_dostatecnou_regeneraci_a_odpocinek\" title=\"8. Myslete na dostate\u010dnou regeneraci a odpo\u010dinek\">8. Myslete na dostate\u010dnou regeneraci a odpo\u010dinek<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#9_Podporte_sve_vysledky_i_vyzivou\" title=\"9. Podpo\u0159te sv\u00e9 v\u00fdsledky i v\u00fd\u017eivou\">9. Podpo\u0159te sv\u00e9 v\u00fdsledky i v\u00fd\u017eivou<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#10_Kdyz_jednou_nedodrzite_treninkovy_plan_nic_se_nestane\" title=\"10. Kdy\u017e jednou nedodr\u017e\u00edte tr\u00e9ninkov\u00fd pl\u00e1n, nic se nestane\">10. Kdy\u017e jednou nedodr\u017e\u00edte tr\u00e9ninkov\u00fd pl\u00e1n, nic se nestane<\/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.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#Priklad_treninkoveho_planu\" title=\"P\u0159\u00edklad tr\u00e9ninkov\u00e9ho pl\u00e1nu\">P\u0159\u00edklad tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u00edte, co maj\u00ed spole\u010dn\u00e9ho v\u0161ichni \u00fasp\u011b\u0161n\u00ed sportovci? Kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n. D\u00edky n\u011bmu se dok\u00e1\u017eou postupn\u011b zlep\u0161ovat a plnit sv\u00e9 sportovn\u00ed c\u00edle. Nemus\u00edte v\u0161ak usilovat o titul Mr. Olympia nebo se p\u0159ipravovat na roli hrdiny nov\u00e9 marvelovky, aby v\u00e1m<strong> tr\u00e9ninkov\u00fd pl\u00e1n pomohl dos\u00e1hnout vytou\u017een\u00e9 postavy.<\/strong> Kulturisti i herci p\u0159ipravuj\u00edc\u00ed se na roli maj\u00ed vysoce specifick\u00fd tr\u00e9nink a \u010dasto i \u010dasov\u011b velmi n\u00e1ro\u010dn\u00fd tr\u00e9ninkov\u00fd program, kter\u00fd se z mnoha d\u016fvod\u016f nevyplat\u00ed napodobovat. Tr\u00e9ninkov\u00fd pl\u00e1n by toti\u017e m\u011bl vyhovovat va\u0161im pot\u0159eb\u00e1m i \u010dasov\u00fdm mo\u017enostem. V dne\u0161n\u00edm \u010dl\u00e1nku v\u00e1m uk\u00e1\u017eeme, <strong>jak si poskl\u00e1dat tr\u00e9ninkov\u00fd pl\u00e1n, aby m\u011bl hlavu a patu a vy se d\u00edky n\u011bmu posouvali st\u00e1le dop\u0159edu. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">V \u010dl\u00e1nku se do\u010dtete o tr\u00e9ninku:<\/h3>\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#trenink-celeho-tela\">cel\u00e9ho t\u011bla<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#rozdeleni-na-horni-a-dolni-polovinu-tela\">vr\u0161ku a spodku<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#rozdeleni-do-AB-splitu\">a\/b splitu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#push-and-pull-treninku\">Push and Pull<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#rust-sily\">s\u00edly<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#rust-svalove-hmoty-hypertrofie\">na r\u016fst sval\u016f<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#rozvoj-svalove-vytrvalosti\">svalov\u00e9 vytrvalosti<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#hubnuti\">na hubnut\u00ed<\/a><\/div>\n<\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_treninkovy_plan_a_k_cemu_je_dobry\"><\/span>Co je tr\u00e9ninkov\u00fd pl\u00e1n a k \u010demu je dobr\u00fd? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tr\u00e9ninkov\u00fd pl\u00e1n m\u016f\u017eeme p\u0159irovnat k receptu, podle kter\u00e9ho p\u0159ipravujete obl\u00edben\u00e9 j\u00eddlo. Obsahuje ur\u010dit\u00e9 ingredience (cviky), jejich mno\u017estv\u00ed (po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e), \u010das va\u0159en\u00ed (d\u00e9lka tr\u00e9ninku) a tak\u00e9 postup (jednotliv\u00e9 f\u00e1ze tr\u00e9ninku), kter\u00fd je t\u0159eba pro uva\u0159en\u00ed j\u00eddla (dosa\u017een\u00ed c\u00edle) dodr\u017eet. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Stejn\u011b jako v p\u0159\u00edpad\u011b receptu si ho m\u016f\u017eete p\u0159izp\u016fsobit vlastn\u00edm preferenc\u00edm. Vznikne v\u00e1m tak tr\u00e9ninkov\u00fd pl\u00e1n na m\u00edru, kter\u00fd <strong>slou\u017e\u00ed jako odrazov\u00fd m\u016fstek pro r\u016fst sval\u016f, s\u00edly, hubnut\u00ed a dosa\u017een\u00ed jin\u00fdch sportovn\u00edch c\u00edl\u016f. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Podle n\u011bj pak <strong>budete p\u0159esn\u011b v\u011bd\u011bt, kter\u00e9 cviky m\u00e1te v dan\u00fd den odcvi\u010dit, jakou z\u00e1t\u011b\u017e zvolit a kolik s t\u00edm ud\u011blat opakov\u00e1n\u00ed i s\u00e9ri\u00ed. <\/strong>V\u00e1\u0161 tr\u00e9nink tak z\u00edsk\u00e1 jasnou strukturu, kter\u00e1 se v\u0161ak \u010dasem bude lehce m\u011bnit podle progresu a dal\u0161\u00edch faktor\u016f. <\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg\" alt=\"Jak&#xE9; v&#xFD;hody m&#xE1; tr&#xE9;ninkov&#xFD; pl&#xE1;n?\" class=\"wp-image-426037\" width=\"843\" height=\"563\" title=\"Jak&#xE9; v&#xFD;hody m&#xE1; tr&#xE9;ninkov&#xFD; pl&#xE1;n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-679305286-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_vyhody_ma_treninkovy_plan\"><\/span>Jak\u00e9 v\u00fdhody m\u00e1 tr\u00e9ninkov\u00fd pl\u00e1n? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pokud si do fitka nechod\u00edte jen pokecat s ostatn\u00edmi a z\u00e1le\u017e\u00ed v\u00e1m na v\u00fdsledc\u00edch, tr\u00e9ninkov\u00fd pl\u00e1n m\u016f\u017ee b\u00fdt t\u00edm, co hled\u00e1te. Co v\u0161e v\u00e1m m\u016f\u017ee p\u0159in\u00e9st? <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Budete tr\u00e9novat systemati\u010dt\u011bji<\/h3>\n\n<p>D\u00edky pl\u00e1nu nebudete jen n\u00e1hodn\u011b p\u0159ech\u00e1zet od jednoho posilovac\u00edho stroje ke druh\u00e9mu, d\u00e1vat si pocitov\u011b p\u0159ijatelnou z\u00e1t\u011b\u017e a doufat, \u017ee v\u00e1m to p\u0159inese vytou\u017een\u00e9 v\u00fdsledky. <strong>V\u00e1\u0161 tr\u00e9nink dostane kone\u010dn\u011b smysl <\/strong>a bude v\u00e1s p\u0159ibli\u017eovat vyty\u010den\u00fdm c\u00edl\u016fm. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2. Zefektivn\u00edte sv\u016fj \u010das v posilovn\u011b <\/h3>\n\n<p>U\u017e se v\u00e1m nestane, \u017ee dojdete do fitka s t\u00edm, \u017ee nev\u00edte, co dneska cvi\u010dit, a v\u00edce \u010dasu tak str\u00e1v\u00edte p\u0159em\u00fd\u0161len\u00edm ne\u017e samotn\u00fdm tr\u00e9ninkem. <strong>S pl\u00e1nem budete dop\u0159edu v\u011bd\u011bt, co v\u00e1s \u010dek\u00e1, a rovnou p\u016fjdete na v\u011bc. <\/strong>\u010cas str\u00e1ven\u00fd v posilovn\u011b tak vyu\u017eijete na maximum, proto\u017ee ka\u017ed\u00fd cvik, po\u010det opakov\u00e1n\u00ed a dal\u0161\u00ed prom\u011bnn\u00e9 v\u00e1s p\u0159ibl\u00ed\u017e\u00ed k dal\u0161\u00edmu progresu. <\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg\" alt=\"V&#xFD;hody cvi&#x10D;en&#xED; podle tr&#xE9;ninkov&#xE9;ho pl&#xE1;nu\" class=\"wp-image-426052\" title=\"V&#xFD;hody cvi&#x10D;en&#xED; podle tr&#xE9;ninkov&#xE9;ho pl&#xE1;nu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/image00038-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Odtr\u00e9nujete v\u0161echny pot\u0159ebn\u00e9 cviky<\/h3>\n\n\n\n<p>Nebudete se v\u011bnovat po\u0159\u00e1d dokola jen obl\u00edben\u00fdm cvik\u016fm, ale za\u0159ad\u00edte i ty, kter\u00fdm byste se jinak nejrad\u011bji vyhnuli. Pr\u00e1v\u011b ty nep\u0159\u00edjemn\u00e9 cviky jsou toti\u017e \u010dasto t\u00edm, co v\u00e1s dovede k nejlep\u0161\u00edm v\u00fdsledk\u016fm.<strong> S p\u0159esn\u011b rozepsan\u00fdm pl\u00e1nem tak nezbyde moc prostoru na v\u00fdmluvy<\/strong> a p\u0159em\u00fd\u0161len\u00ed, co se v\u00e1m chce a nechce. Ka\u017ed\u00fd toti\u017e tak n\u011bjak rad\u011bji cvi\u010d\u00ed to, co mu jde, ne\u017e aby se v\u011bnoval zlep\u0161ov\u00e1n\u00ed sv\u00fdch slabin. S pl\u00e1nem se tomu ale nevyhnete a posunete se d\u00e1l. <\/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. Budete konzistentn\u00ed <\/h3>\n\n\n\n<p>V\u00e1\u0161 tr\u00e9nink se nebude radik\u00e1ln\u011b m\u011bnit z t\u00fddne na t\u00fdden a kone\u010dn\u011b si udr\u017e\u00edte n\u011bjakou konzistenci. <strong>Del\u0161\u00ed dobu se tak budete poctiv\u011b v\u011bnovat n\u011bkolika cvik\u016fm, d\u00edky \u010demu\u017e v\u00e1m p\u0159inesou i n\u011bjak\u00e9 v\u00fdsledky. <\/strong>Krom\u011b toho m\u016f\u017eete zhodnotit, co na v\u00e1s z dlouhodob\u00e9ho hlediska nejl\u00e9pe funguje.<\/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\">5. Sn\u00ed\u017e\u00edte riziko p\u0159etr\u00e9nov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Nebudete bezhlav\u011b cvi\u010dit ka\u017ed\u00fd den stejnou partii. M\u00edsto toho v pl\u00e1nu najdete, <strong>kter\u00e9 dny tr\u00e9novat nohy, ruce nebo z\u00e1da, aby va\u0161e t\u011blo dostalo dostatek \u010dasu na regeneraci.<\/strong> Vyhnete se tak snadn\u011bji p\u0159etr\u00e9nov\u00e1n\u00ed a sn\u00ed\u017e\u00edte riziko zran\u011bn\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\">6. Budete motivovan\u011bj\u0161\u00ed<\/h3>\n\n\n\n<p>S nov\u00fdm tr\u00e9ninkov\u00fdm pl\u00e1nem z\u00edsk\u00e1te sv\u011b\u017e\u00ed motivaci do tr\u00e9ninku.<strong> Budete s n\u00edm v r\u00e1mci voln\u00e9ho \u010dasu po\u010d\u00edtat <\/strong>a nebude tolik prostoru na v\u00fdmluvy. Ur\u010dit\u011b jste sami zv\u011bdav\u00ed, co ten nov\u00fd program ud\u011bl\u00e1 s va\u0161\u00edm t\u011blem. <\/p>\n<\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_kroku_jak_si_sestavit_kvalitni_treninkovy_plan\"><\/span>10 krok\u016f, jak si sestavit kvalitn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Aby se v\u00e1\u0161 tr\u00e9ninkov\u00fd pl\u00e1n opravdu stal receptem na \u00fasp\u011bch, je t\u0159eba p\u0159i jeho tvorb\u011b <strong>postupovat krok za krokem a promyslet ka\u017edou ingredienci. <\/strong>Podle na\u0161eho n\u00e1vodu to v\u0161ak zvl\u00e1dne ka\u017ed\u00fd. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Jake_mate_predpoklady_a_cile\"><\/span>1. Jak\u00e9 m\u00e1te p\u0159edpoklady a c\u00edle?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V prvn\u00ed \u0159ad\u011b si zkuste ujasnit, co od tr\u00e9ninku vlastn\u011b \u010dek\u00e1te. <strong>Je to hubnut\u00ed, r\u016fst s\u00edly \u010di svalov\u00e9 hmoty nebo t\u0159eba zlep\u0161en\u00ed svalov\u00e9 vytrvalosti?<\/strong> A\u0165 u\u017e je v\u00e1s c\u00edl jak\u00fdkoliv, napi\u0161te si ho. Od n\u011bj se toti\u017e odv\u00edj\u00ed v\u00fdb\u011br cvik\u016f, po\u010det opakov\u00e1n\u00ed a dal\u0161\u00ed tr\u00e9ninkov\u00e9 prom\u011bnn\u00e9. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>P\u0159i stanovov\u00e1n\u00ed c\u00edle m\u016f\u017eete pou\u017e\u00edt techniku SMART. Podle n\u00ed by v\u00e1\u0161 c\u00edl m\u011bl b\u00fdt: <\/strong><\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Specifick\u00fd (Specific): <\/strong>\u010ceho p\u0159esn\u011b chcete dos\u00e1hnout? Nap\u0159\u00edklad chci zhubnout 5 kg za 5 m\u011bs\u00edc\u016f. <\/li><li><strong>M\u011b\u0159iteln\u00fd (Measurable):<\/strong> Jak budu m\u011b\u0159it progres? T\u0159eba si jednou m\u011bs\u00ed\u010dn\u011b zajdu na m\u011b\u0159\u00edc\u00ed p\u0159\u00edstroj InBody nebo se budu doma v\u00e1\u017eit a <a href=\"https:\/\/gymbeam.cz\/tukovy-kaliper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u011b\u0159it m\u00edry<\/a>. <\/li><li><strong>Dosa\u017eiteln\u00fd (Achievable): <\/strong>Je opravdu mo\u017en\u00e9 m\u016fj c\u00edl naplnit? Zhubnut\u00ed 1 kg m\u011bs\u00ed\u010dn\u011b ur\u010dit\u011b re\u00e1ln\u011b je. <\/li><li><strong>Relevantn\u00ed (Relevant): <\/strong>Zapad\u00e1 m\u016fj c\u00edl do m\u00e9ho \u017eivotn\u00edho stylu s ohledem na pracovn\u00ed vyt\u00ed\u017een\u00ed, rodinn\u00e9 i jin\u00e9 povinnosti a zdravotn\u00ed stav? Ide\u00e1ln\u00ed podm\u00ednky sice nebudou nikdy, ale v\u00edm, \u017ee te\u010f bych to mohl\/a zvl\u00e1dnout.<\/li><li><strong>\u010casov\u011b ohrani\u010den\u00fd (Time-bound): <\/strong>Za jak dlouho chci sv\u00e9ho c\u00edle dos\u00e1hnout? V na\u0161em p\u0159\u00edpad\u011b to je 5 m\u011bs\u00edc\u016f.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1]<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kdy\u017e si budete specifikovat sv\u016fj c\u00edl, myslete tak\u00e9 na svou<strong> sportovn\u00ed historii, p\u0159\u00edpadn\u00e1 zran\u011bn\u00ed a zku\u0161enosti se cvi\u010den\u00edm.<\/strong> Pokud ale nem\u00e1te konkr\u00e9tn\u00ed metu a prost\u011b se chcete c\u00edtit dob\u0159e a m\u00edt v tr\u00e9ninku \u0159\u00e1d, nic se ned\u011bje. V takov\u00e9m p\u0159\u00edpad\u011b je v\u0161ak t\u011b\u017e\u0161\u00ed vytvo\u0159it specifick\u00fd program a bude sp\u00ed\u0161 na pocitov\u00e9 b\u00e1zi, kdy metodou pokus \u2013 omyl zjist\u00edte, co v\u00e1m nejl\u00e9pe vyhovuje. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se chcete dozv\u011bd\u011bt, jak si stanovit c\u00edl krok za krokem, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-stanovit-cil-a-uspesne-ho-zvladnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak si stanovit c\u00edl a \u00fasp\u011b\u0161n\u011b ho zvl\u00e1dnout?<\/strong><\/a><strong> <\/strong><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg\" alt=\"Jak sestavit tr&#xE9;ninkov&#xFD; pl&#xE1;n?\" class=\"wp-image-426067\" width=\"843\" height=\"563\" title=\"Jak sestavit tr&#xE9;ninkov&#xFD; pl&#xE1;n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/1649178104004.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kolikrat_tydne_a_jak_dlouho_chcete_trenovat\"><\/span>2. Kolikr\u00e1t t\u00fddn\u011b a jak dlouho chcete tr\u00e9novat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Vezm\u011bte si do ruky di\u00e1\u0159 a zamyslete se nad t\u00edm, kolik \u010dasu re\u00e1ln\u011b m\u016f\u017eete v\u011bnovat tr\u00e9ninku? Nezapome\u0148te k n\u011bmu zapo\u010d\u00edtat tak\u00e9 cestu do posilovny a zp\u011bt, \u010das na p\u0159evle\u010den\u00ed, sprchu atd. Pokud nejste profesion\u00e1ln\u00ed sportovec, t\u011b\u017eko bude ve va\u0161ich sil\u00e1ch tr\u00e9ninku pod\u0159\u00eddit \u00fapln\u011b v\u0161e a p\u0159ekopat cel\u00fd \u017eivot. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">Zkuste si spo\u010d\u00edtat, <strong>kolik \u010dasu v\u00e1m zbyde po spln\u011bn\u00ed v\u0161ech ka\u017edodenn\u00edch povinnost\u00ed. <\/strong><\/h3>\n\n<ul class=\"wp-block-list\"><li>M\u016f\u017eete tr\u00e9novat 4kr\u00e1t t\u00fddn\u011b hodinu? Skv\u011ble. <\/li><li>Najdete si ve sv\u00e9m nabit\u00e9m programu na cvi\u010den\u00ed jen 40 minut 3kr\u00e1t do t\u00fddne? To je taky v po\u0159\u00e1dku. <\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Hlavn\u00ed je tohle vz\u00edt v \u00favahu a nepsat si 2hodinov\u00e9 tr\u00e9ninky, kter\u00e9 nem\u00e1te \u0161anci stihnout. O n\u011bco slo\u017eit\u011bj\u0161\u00ed to bude, kdy\u017e nap\u0159\u00edklad pracujete na sm\u011bny a ka\u017ed\u00fd t\u00fdden m\u00e1te trochu jin\u00fd. V takov\u00e9m p\u0159\u00edpad\u011b si \u010dasy tr\u00e9ninku upravujte dle pot\u0159eby ka\u017ed\u00fd t\u00fdden. C\u00edlem je <strong>tr\u00e9nink co nejl\u00e9pe napasovat do va\u0161eho aktu\u00e1ln\u00edho \u017eivotn\u00edho stylu. <\/strong>Mus\u00ed b\u00fdt pro v\u00e1s dlouhodob\u011b udr\u017eiteln\u00fd, jinak ho nebudete m\u00edt \u0161anci d\u00e9le dodr\u017eovat.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"4473,62233,73135,81622,86089,96673\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Rozvrhnete_si_jednotlive_partie_na_dny\"><\/span>3. Rozvrhn\u011bte si jednotliv\u00e9 partie na dny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e u\u017e jste si na tr\u00e9nink v konkr\u00e9tn\u00edch dnech na\u0161li \u010dasov\u00e1 okna, je na\u010dase ur\u010dit, <strong>co a kdy budete cvi\u010dit.<\/strong> Z\u00e1vis\u00ed to zejm\u00e9na na tom, kolikr\u00e1t t\u00fddn\u011b budete moci chodit do posilovny.P\u0159i rozm\u00edst\u011bn\u00ed tr\u00e9ninku v r\u00e1mci t\u00fddne v\u0161ak myslete i na to, aby va\u0161e svaly m\u011bly dostatek \u010dasu na zotaven\u00ed po tr\u00e9ninku.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>K \u00fapln\u00e9 regeneraci svalov\u00e9 partie dojde pr\u016fm\u011brn\u011b za 24\u201372 hodin. <\/strong>Dejte pozor abyste nem\u011bli t\u0159eba v ned\u011bli a pak hned v pond\u011bl\u00ed tr\u00e9nink nohou. V po\u0159ad\u00ed tr\u00e9ninku si tak\u00e9 ohl\u00eddejte, aby <strong>ten nejt\u011b\u017e\u0161\u00ed byl ide\u00e1ln\u011b po nejdel\u0161\u00edm odpo\u010dinku.<\/strong> N\u00e1ro\u010dn\u00fd tr\u00e9nink se typicky d\u00e1v\u00e1 na pond\u011bl\u00ed po odpo\u010dinkov\u011bj\u0161\u00edm v\u00edkendu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Mo\u017enost\u00ed, jak si partie v r\u00e1mci t\u00fddne rozd\u011blit, existuje cel\u00e1 \u0159ada. Poj\u010fme se pod\u00edvat na ty nej\u010dast\u011bj\u0161\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\" id=\"trenink-celeho-tela\">1. Tr\u00e9nink cel\u00e9ho t\u011bla<\/h3>\n\n<p><strong>Pokud m\u00e1te na posilov\u00e1n\u00ed \u010das jen 2\u20133kr\u00e1t t\u00fddn\u011b,<\/strong> bude ide\u00e1ln\u00ed zvolit full-body tr\u00e9nink. <strong>V r\u00e1mci n\u011bj si napl\u00e1nujte cviky na horn\u00ed i doln\u00ed polovinu t\u011bla. <\/strong>Myslete hlavn\u011b na velk\u00e9 svalov\u00e9 partie, jako jsou z\u00e1da, prsa, h\u00fd\u017ed\u011b a nohy. Z\u00e1kladem budou komplexn\u00ed (v\u00edcekloubov\u00e9) cviky typu mrtv\u00fd tah, d\u0159epy nebo bench press, p\u0159i kter\u00fdch zapoj\u00edte t\u00e9m\u011b\u0159 cel\u00e9 t\u011blo. Takov\u00fd tr\u00e9nink je vhodn\u00fd tak\u00e9 pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed nepot\u0159ebuj\u00ed tolik specifick\u00fd tr\u00e9nink, ale soust\u0159ed\u00ed se na z\u00e1kladn\u00ed cviky. <\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg\" alt=\"Jak si napl&#xE1;novat tr&#xE9;nink?\" class=\"wp-image-426082\" title=\"Jak si napl&#xE1;novat tr&#xE9;nink?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"rozdeleni-na-horni-a-dolni-polovinu-tela\">2. Rozd\u011blen\u00ed na horn\u00ed a doln\u00ed polovinu t\u011bla<\/h3>\n\n\n\n<p><strong>P\u0159i frekvenci tr\u00e9ninku 3kr\u00e1t t\u00fddn\u011b<\/strong> a v\u00edce m\u016f\u017eete st\u0159\u00eddat vr\u0161ek a spodek. V p\u0159\u00edpad\u011b 3 tr\u00e9ninkov\u00fdch jednotek za t\u00fdden odcvi\u010d\u00edte <strong>2 tr\u00e9ninky na z\u00e1da, pa\u017ee a prsa a 1 tr\u00e9nink na b\u0159icho, zadek a nohy. <\/strong>Hned dal\u0161\u00ed t\u00fdden to vym\u011bn\u00edte. V r\u00e1mci m\u011bs\u00edce tak budete m\u00edt za sebou stejn\u00fd po\u010det tr\u00e9nink\u016f na horn\u00ed i doln\u00ed polovinu t\u011bla. <strong>Pokud v\u0161ak budete cvi\u010dit 4kr\u00e1t t\u00fddn\u011b, vyjde to hezky na 2 tr\u00e9ninky vr\u0161ku a 2 spodku.<\/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\" id=\"rozdeleni-do-AB-splitu\">3. Rozd\u011blen\u00ed do AB split\u016f<\/h3>\n\n\n\n<p>Kdy\u017e m\u016f\u017eete tr\u00e9novat \u010dast\u011bji, alespo\u0148 4kr\u00e1t t\u00fddn\u011b, m\u016f\u017eete si tr\u00e9ninky rozd\u011blit do AB split\u016f. <strong>T\u011blesn\u00e9 partie si tak rozvrhnete do dvou skupin.<\/strong> D\u00edky tomu budete m\u00edt jistotu, \u017ee ka\u017edou partii procvi\u010d\u00edte 2kr\u00e1t t\u00fddn\u011b, co\u017e je pova\u017eov\u00e1no za skv\u011bl\u00fd z\u00e1klad pro r\u016fst sval\u016f, s\u00edly a celkov\u00fd progres. Nemus\u00edte se dr\u017eet jen rozd\u011blen\u00ed na vr\u0161ek a spodek, ale v jednom tr\u00e9ninku odcvi\u010dit klidn\u011b biceps a pak stehna. <span style=\"color:#ff6600\" class=\"tadv-color\">[19] <\/span><\/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\"><strong>P\u0159\u00edklad AB splitu: <\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>A:<\/strong> Z\u00e1da, ramena, zadek, zadn\u00ed stehna (hamstringy), l\u00fdtka<\/li><li><strong>B:<\/strong> Biceps, triceps, prsa, b\u0159icho, p\u0159edn\u00ed stehna (kvadriceps) <\/li><\/ul>\n<\/div>\n<\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>AB split v r\u00e1mci t\u00fddne<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Varianta \u010d. 1<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Varianta \u010d. 2<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pond\u011bl\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">A <\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00dater\u00fd<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">St\u0159eda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010ctvrtek<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><td class=\"has-text-align-center\" data-align=\"center\">A<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u00e1tek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">B<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ned\u011ble<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h3 class=\"wp-block-heading\" id=\"push-and-pull-treninku\">4. Tlakov\u00e9 a tahov\u00e9 cviky (Push and Pull Training)<\/h3>\n\n<p>Obl\u00edben\u00e9 je tak\u00e9 rozd\u011blen\u00ed tr\u00e9ninkov\u00e9ho pl\u00e1nu na tlakov\u00e9 a tahov\u00e9 cviky a k tomu si zvl\u00e1\u0161\u0165 p\u0159idat posilov\u00e1n\u00ed nohou. <strong>Budete tak m\u00edt 3 r\u016fzn\u00e9 tr\u00e9ninky, kter\u00e9 se v r\u00e1mci t\u00fddne prost\u0159\u00eddaj\u00ed. <\/strong>D\u00edky tomu z\u00edsk\u00e1te dostatek prostoru na regeneraci, i kdy\u017e budete tr\u00e9novat t\u0159eba 5\u20136kr\u00e1t t\u00fddn\u011b. Takto si tr\u00e9ninky \u010dasto rozd\u011bluj\u00ed bodybuilde\u0159i, kte\u0159\u00ed cvi\u010d\u00ed t\u00e9m\u011b\u0159 denn\u011b a cht\u011bj\u00ed dos\u00e1hnout maxim\u00e1ln\u00edch v\u00fdsledk\u016f. Jedn\u00e1 se o metodu vhodnou pro pokro\u010dilej\u0161\u00ed sportovce.<span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Partie si rozd\u011bl\u00edte podle toho, zda se zapojuj\u00ed do tlakov\u00fdch nebo tahov\u00fdch pohyb\u016f. <\/strong>T\u0159et\u00ed tr\u00e9nink pak pat\u0159\u00ed noh\u00e1m a b\u0159ichu. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\"><strong>P\u0159\u00edklad Push-Pull tr\u00e9nink\u016f:<\/strong><\/h4>\n\n<ul class=\"wp-block-list\"><li><strong>Push tr\u00e9nink: <\/strong>hrudn\u00edk (bench press), ramena (tlaky nad hlavu) a triceps (tricepsov\u00e9 tlaky)<\/li><li><strong>Pull tr\u00e9nink: <\/strong>z\u00e1da (p\u0159\u00edtahy v p\u0159edklonu), biceps (bicepsov\u00e9 zdvihy) a p\u0159edlokt\u00ed (extenze z\u00e1p\u011bst\u00ed)<\/li><\/ul>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg\" alt=\"Jak si rozvrhnout tr&#xE9;nink?\" class=\"wp-image-426099\" width=\"843\" height=\"562\" title=\"Jak si rozvrhnout tr&#xE9;nink?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8783-_-OK-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vyberte_si_vhodne_cviky_a_usporadejte_je\"><\/span>4. Vyberte si vhodn\u00e9 cviky a uspo\u0159\u00e1dejte je<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e u\u017e jste si rozd\u011blili partie do jednotliv\u00fdch tr\u00e9ninkov\u00fdch dn\u016f v t\u00fddnu, \u010dek\u00e1 v\u00e1s ta z\u00e1bavn\u00e1 \u010d\u00e1st. M\u016f\u017eete si vybrat konkr\u00e9tn\u00ed cviky. Dejte v\u0161ak <strong>pozor na to, aby v\u00e1\u0161 program nezaplnily zbyte\u010dn\u011b komplikovan\u00e9 cviky,<\/strong> kter\u00e9 zrovna propagovala va\u0161e obl\u00edben\u00e1 influencerka na Instagramu. Fr\u00e1ze: \u201eV jednoduchosti je kr\u00e1sa a tak\u00e9 s\u00edla,\u201c plat\u00ed i pro tr\u00e9ninkov\u00fd pl\u00e1n. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Jak si vybrat cviky do tr\u00e9ninku?<strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Tr\u00e9nink postavte na z\u00e1kladn\u00edch cvic\u00edch,<\/strong> jako jsou d\u0159epy, mrtv\u00e9 tahy, shyby, bench press, tlaky na ramena nebo bicepsov\u00e9 zdvihy. <\/li><li><strong>Na ka\u017edou partii si vyberte 2\u20134 cviky.<\/strong> Zahr\u0148te komplexn\u00ed (v\u00edcekloubov\u00e9) i izolovan\u00e9 (jednokloubov\u00e9) cviky. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/li><li><strong>V p\u0159\u00edpad\u011b men\u0161\u00edch sval\u016f, <\/strong>jako je t\u0159eba biceps, sta\u010d\u00ed obecn\u011b m\u00e9n\u011b cvik\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li><li><strong>P\u0159idejte i unilater\u00e1ln\u00ed cviky (na jednu kon\u010detinu),<\/strong> p\u0159i kter\u00fdch se budete v\u00edce soust\u0159edit na procvi\u010den\u00ed lev\u00e9 nebo prav\u00e9 kon\u010detiny zvl\u00e1\u0161\u0165. Pat\u0159\u00ed mezi n\u011b t\u0159eba bulharsk\u00e9 d\u0159epy, v\u00fdpady nebo bicepsov\u00e9 zdvihy s jednoru\u010dkou. <\/li><li><strong>Kombinujte cviky s voln\u00fdmai vahami<\/strong> (<a href=\"https:\/\/gymbeam.cz\/hexagonalni-jednorucka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jednoru\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osa<\/a>) <strong>a na posilovac\u00edch stroj\u00edch<\/strong> (kladkostroje, peck deck).<\/li><li><strong>P\u0159ed hlavn\u00ed \u010d\u00e1st\u00ed p\u0159ipravte svaly na z\u00e1t\u011b\u017e pomoc\u00ed rozcvi\u010dky,<\/strong> kter\u00e1 zpravidla obsahuje mobilizaci kloub\u016f a cviky s vlastn\u00ed vahou. <\/li><li><strong>Na za\u010d\u00e1tek tr\u00e9ninku v\u017edy za\u0159a\u010fte technicky nejn\u00e1ro\u010dn\u011bj\u0161\u00ed cviky.<\/strong> Nej\u010dast\u011bji se jedn\u00e1 o komplexn\u00ed a ty, kter\u00e9 zat\u011b\u017euj\u00ed velk\u00e9 svalov\u00e9 skupiny (z\u00e1da, nohy). <\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">P\u0159\u00edklad vhodn\u00fdch cvik\u016f dle \u010d\u00e1sti t\u011bla<strong><\/strong><\/h4>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Posilovan\u00e1 partie<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cviky v tr\u00e9ninku<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-deltove-svaly-a-trapezy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ramena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tlaky s osou, upa\u017eov\u00e1n\u00ed s jednoru\u010dkou vestoje, Arnoldovy tlaky <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-zad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Z\u00e1da<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159itahov\u00e1n\u00ed osy v p\u0159edklonu, shyby nadhmatem na \u0161iroko, stahov\u00e1n\u00ed horn\u00ed kladky, p\u0159\u00edtahy jednoru\u010dky v kle\u010de na lavici <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Biceps<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">Bicepsov\u00fd zdvih s osou, kladivov\u00fd zdvih s jednoru\u010dkami, bicepsov\u00fd zdvih na spodn\u00ed kladce<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-triceps-a-svaly-predlokti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Triceps<\/a> <\/td><td class=\"has-text-align-center\" data-align=\"center\">Stahov\u00e1n\u00ed horn\u00ed kladky, kick-back s jednoru\u010dkou, tricepsov\u00e9 tlaky s jednoru\u010dkami vle\u017ee<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" class=\"ek-link\">Hrud<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-hrudniku\/\" class=\"ek-link\">\u00edk<\/a> <\/td><td class=\"has-text-align-center\" data-align=\"center\">Bench press, pullover s jednoru\u010dkou, rozpa\u017eov\u00e1n\u00ed na stroji peck-deck<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u0159icho<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">St\u0159\u00eddav\u00e9 pokl\u00e1d\u00e1n\u00ed nohou a rukou vle\u017ee na z\u00e1dech, plank, p\u0159itahov\u00e1n\u00ed kolen ve visu na hrazd\u011b, rusk\u00fd twist<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tipy-jako-vypracovat-perfektni-zadek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">H\u00fd\u017ed\u011b<\/a> <\/td><td class=\"has-text-align-center\" data-align=\"center\">Zadn\u00ed d\u0159epy, sumo mrtv\u00fd tah, hip thrust, v\u00fdpady<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-cviky-na-zadek-a-nohy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stehna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0159edn\u00ed d\u0159epy, rumunsk\u00e9 mrtv\u00e9 tahy, p\u0159edkop\u00e1v\u00e1n\u00ed na stroji, leg press<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-svaly-nohou-stehna-hamstringy-a-lytka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L\u00fdtka<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">V\u00fdpony s osou, v\u00fdpony na stroji<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zvolte_si_pocet_opakovani_serii_a_zatez_podle_cile\"><\/span>5. Zvolte si po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e podle c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V tomto kroku se zase vr\u00e1t\u00edme k va\u0161emu stanoven\u00e9mu c\u00edli. Po\u010det tr\u00e9nink\u016f v t\u00fddnu, rozd\u011blen\u00ed parti\u00ed nebo volba cvik\u016f m\u016f\u017ee b\u00fdt stejn\u00e1 p\u0159i hubnut\u00ed i budov\u00e1n\u00ed svalov\u00e9 hmoty<strong>. Game changerem v tomto ohledu je po\u010det <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>opakov\u00e1n\u00ed<\/strong><\/a><strong>, s\u00e9ri\u00ed a z\u00e1t\u011b\u017e. <\/strong>Pr\u00e1v\u011b tyto prom\u011bnn\u00e9 se upravuj\u00ed podle toho, \u010deho chcete tr\u00e9ninkem doc\u00edlit. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>P\u0159i volb\u011b z\u00e1t\u011b\u017ee se b\u011b\u017en\u011b pou\u017e\u00edv\u00e1 procento z 1RM (<\/strong>one-repetition maximum) neboli 1 opakov\u00e1n\u00ed s maxim\u00e1ln\u00ed vahou. Jedn\u00e1 se o nejvy\u0161\u0161\u00ed hmotnost, kterou zvl\u00e1dnete zvednout 1kr\u00e1t s udr\u017een\u00edm spr\u00e1vn\u00e9 techniky. Na dal\u0161\u00ed opakov\u00e1n\u00ed by v\u00e1m u\u017e nem\u011bla zb\u00fdt s\u00edla ani energie. Od 1RM se pak odv\u00edj\u00ed pracovn\u00ed hmotnost, se kterou m\u00e1te cvi\u010dit pro dosa\u017een\u00ed tr\u00e9ninkov\u00fdch c\u00edl\u016f. Uv\u00e1d\u00ed se v procentech z 1RM (nap\u0159\u00edklad 70 % 1RM). Pokud je va\u0161e 1RM na bench press 100 kg, tak 70 % 1RM p\u0159edstavuje 70 kg.<span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V\u00edce o tom, jak zjistit sv\u00e9 1RM, se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jake-vahy-byste-meli-zvedat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 v\u00e1hy zvedat pro r\u016fst sval\u016f, s\u00edly nebo hubnut\u00ed?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg\" alt=\"Jak m&#x11B;nit tr&#xE9;nink?\" class=\"wp-image-426114\" width=\"843\" height=\"562\" title=\"Jak m&#x11B;nit tr&#xE9;nink?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">Jakou v\u00e1hu, po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a d\u00e9lku pauzy zvolit podle c\u00edle?<\/h3>\n\n<h4 class=\"wp-block-heading\" id=\"rust-sily\">1. C\u00edl: R\u016fst s\u00edly<\/h4>\n\n<p>Asi v\u00e1s nep\u0159ekvap\u00ed, \u017ee pro r\u016fst s\u00edly je st\u011b\u017eejn\u00ed prim\u00e1rn\u011b<strong> zvedat t\u011b\u017ek\u00e9 v\u00e1hy, kter\u00e9 jsou prov\u00e1d\u011bn\u00e9 v mal\u00e9m po\u010dtu opakov\u00e1n\u00ed. <\/strong>D\u00edky tomu nejv\u00edce doch\u00e1z\u00ed k nervosvalov\u00fdm adaptac\u00edm, kter\u00e9 vedou k r\u016fstu s\u00edly. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li>Nejv\u011bt\u0161\u00ed efekt m\u00e1 z\u00e1t\u011b\u017e v rozmez\u00ed <strong>80\u201395 % 1RM<\/strong> s po\u010dtem <strong>2\u20136 opakov\u00e1n\u00ed<\/strong> odcvi\u010den\u00fdch ve <strong>4\u20136 s\u00e9ri\u00edch <\/strong>(pokro\u010dil\u00ed sportovci prov\u00e1d\u011bj\u00ed i v\u00edce s\u00e9ri\u00ed). Mezi s\u00e9rie se pak p\u0159id\u00e1vaj\u00ed del\u0161\u00ed pauzy, zpravidla v rozmez\u00ed <strong>90 sekund a\u017e 4 minut<\/strong>. V b\u011b\u017en\u00e9 praxi se v\u0161ak vyu\u017e\u00edvaj\u00ed 2 minuty a v\u00edce. [8, 10]<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jakou roli m\u00e1 v silov\u00fdch schopnostech d\u011bdi\u010dnost, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-genetika-ovlivnuje-rust-svalu-a-sily-domaci-dna-testy-pomohou-odhalit-naturalni-potencial\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak genetika ovliv\u0148uje r\u016fst sval\u016f a s\u00edly. Dom\u00e1c\u00ed DNA testy pomohou odhalit potenci\u00e1l.<\/strong><\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"rust-svalove-hmoty-hypertrofie\">2. C\u00edl: R\u016fst svalov\u00e9 hmoty (hypertrofie)<\/h4>\n\n<p>Svaly pot\u0159ebuj\u00ed pro sv\u016fj r\u016fst dostate\u010dn\u00fd impuls, kter\u00fd v nich vyvol\u00e1v\u00e1 tr\u00e9ninkov\u00e9 adaptace. Ty podle studi\u00ed nast\u00e1vaj\u00ed hlavn\u011b <strong>ve st\u0159edn\u00edm p\u00e1smu z\u00e1t\u011b\u017ee a po\u010dtu opakov\u00e1n\u00ed. <\/strong>Nen\u00ed v\u0161ak nutn\u00e9 se zarputile dr\u017eet stejn\u00fdch \u010d\u00edsel. Pro budov\u00e1n\u00ed sval\u016f je toti\u017e st\u011b\u017eejn<strong>\u00ed celkov\u00fd objem pr\u00e1ce <\/strong>(z\u00e1t\u011b\u017e x po\u010det opakov\u00e1n\u00ed x po\u010det s\u00e9ri\u00ed). Tak\u017ee m\u016f\u017ee fungovat tak\u00e9 ni\u017e\u0161\u00ed v\u00e1ha (&lt; 50 % 1RM) a vy\u0161\u0161\u00ed po\u010det opakov\u00e1n\u00ed (12\u201330) nebo s\u00e9ri\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li>Pro r\u016fst sval\u016f se nej\u010dast\u011bji doporu\u010duje z\u00e1t\u011b\u017e v rozmez\u00ed <strong>60\u201380 % 1RM<\/strong> s po\u010dtem <strong>8\u201312 opakov\u00e1n\u00ed<\/strong> odcvi\u010den\u00fdch ve <strong>4\u20136 s\u00e9ri\u00edch<\/strong> (pokro\u010dil\u00ed sportovci b\u011b\u017en\u011b cvi\u010d\u00ed i v\u00edce s\u00e9ri\u00ed). Pauzy mezi s\u00e9riemi typicky trvaj\u00ed <strong>1\u20133 minuty.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"> [8]<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak nejl\u00e9pe podpo\u0159it r\u016fst sval\u016f pomoc\u00ed stravy a tr\u00e9ninku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ninkov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f.<\/strong><\/a><strong> <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\" id=\"rozvoj-svalove-vytrvalosti\"> 3. C\u00edl: Rozvoj svalov\u00e9 vytrvalosti<\/h4>\n\n<p>Svalovou vytrvalost neboli schopnost svalu opakovan\u011b p\u0159ekon\u00e1vat nebo brzdit nemaxim\u00e1ln\u00ed odpor bez sn\u00ed\u017een\u00ed efektivity pohybu nejl\u00e9pe podpo\u0159\u00edte tr\u00e9ninkem s <strong>men\u0161\u00edmi vahami a vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed.<\/strong> D\u00edky tomu se svaly nau\u010d\u00ed efektivn\u011bji vyu\u017e\u00edvat kysl\u00edk, co\u017e je pro vytrvalost kl\u00ed\u010dov\u00e9. Z toho pak t\u011b\u017e\u00ed zejm\u00e9na b\u011b\u017eci, cyklisti, plavci a dal\u0161\u00ed vytrvalci.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li>Typicky se doporu\u010duje z\u00e1t\u011b\u017e men\u0161\u00ed ne\u017e <strong>60 % z 1RM <\/strong>a proveden\u00ed <strong>15 a v\u00edce opakov\u00e1n\u00ed <\/strong>odcvi\u010den\u00fdch ve <strong>2\u20136 s\u00e9ri\u00edch. <\/strong>Mezi jednotliv\u00fdmi s\u00e9riemi pak sta\u010d\u00ed <strong>krat\u0161\u00ed pauzy (&lt;1 minutu).<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8, 12]<\/span><\/li><\/ul>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg\" alt=\"Jak napl&#xE1;novat tr&#xE9;nink p&#x159;i hubnut&#xED;?\" class=\"wp-image-426131\" title=\"Jak napl&#xE1;novat tr&#xE9;nink p&#x159;i hubnut&#xED;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Leonarda-foto_5-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\" id=\"hubnuti\">4. C\u00edl: Hubnut\u00ed<\/h4>\n\n\n\n<p>Pokud chcete zhubnout nebo vyr\u00fdsovat postavu, mo\u017en\u00e1 \u010dek\u00e1te, \u017ee v\u00e1m doporu\u010d\u00edme d\u011blat stovky opakov\u00e1n\u00ed s malou vahou, \u010d\u00edm\u017e podpo\u0159\u00edte lok\u00e1ln\u00ed p\u00e1len\u00ed tuku. Tato p\u0159edstava je bohu\u017eel myln\u00e1.<strong> Z\u00e1kladem \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed z\u016fst\u00e1v\u00e1 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit<\/strong><\/a><strong>,<\/strong> kter\u00e9ho dos\u00e1hnete pomoc\u00ed j\u00eddeln\u00ed\u010dku a dob\u0159e nastaven\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu. Silov\u00fd tr\u00e9nink je pak n\u00e1strojem pro udr\u017een\u00ed svalov\u00e9 hmoty. Tak\u00e9 d\u00edky n\u011bmu sp\u00e1l\u00edte kalorie nav\u00edc, zv\u011bt\u0161\u00edte tak kalorick\u00fd deficit a urychl\u00edte hubnut\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Udr\u017een\u00ed, p\u0159\u00edpadn\u011b i r\u016fst sval\u016f b\u011bhem hubnut\u00ed, podpo\u0159\u00edte nejl\u00e9pe tak, \u017ee jim uk\u00e1\u017eete, jak moc je pot\u0159ebujete. Toho na tr\u00e9ninku dos\u00e1hnete nejl\u00e9pe pomoc\u00ed dostate\u010dn\u011b velk\u00e9ho impulsu, p\u0159i kter\u00e9m se na konci s\u00e9rie budete bl\u00ed\u017eit svalov\u00e9mu selh\u00e1n\u00ed.<strong> P\u0159i hubnut\u00ed se tak b\u011b\u017en\u011b doporu\u010duj\u00ed hodnoty podobn\u00e9 jako u svalov\u00e9 hypertrofie. <\/strong>Dob\u0159e v\u0161ak mohou fungovat tak\u00e9 o n\u011bco men\u0161\u00ed v\u00e1hy s vy\u0161\u0161\u00edm po\u010dtem opakov\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/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\"><li>Pro udr\u017een\u00ed a r\u016fst svalov\u00e9 hmoty b\u011bhem hubnut\u00ed se nej\u010dast\u011bji doporu\u010duje z\u00e1t\u011b\u017e v rozmez\u00ed <strong>60\u201380 % 1RM<\/strong> s po\u010dtem <strong>8\u201312 opakov\u00e1n\u00ed<\/strong> odcvi\u010den\u00fdch ve <strong>4\u20136 s\u00e9ri\u00edch<\/strong> (pokro\u010dil\u00ed sportovci b\u011b\u017en\u011b cvi\u010d\u00ed i v\u00edce s\u00e9ri\u00ed). Pauzy mezi s\u00e9riemi typicky trvaj\u00ed <strong>1\u20133 minuty.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d je p\u0159i hubnut\u00ed d\u016fle\u017eit\u00fd silov\u00fd tr\u00e9nink, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dieta, kardio a silov\u00fd tr\u00e9nink. Co je nejlep\u0161\u00ed na hubnut\u00ed<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.cz\/blog\/dieta-kardio-a-silovy-trenink-co-je-nejlepsi-na-hubnuti\/\">? <\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n<h4 class=\"wp-block-heading\">Doporu\u010den\u00e1 z\u00e1t\u011b\u017e, po\u010det opakov\u00e1n\u00ed, s\u00e9ri\u00ed a d\u00e9lka pauzy podle c\u00edle<strong><\/strong><\/h4>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tr\u00e9ninkov\u00fd c\u00edl<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1t\u011b\u017e (% z 1RM)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det opakov\u00e1n\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Po\u010det s\u00e9ri\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>D\u00e9lka pauzy<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zv\u00fd\u0161en\u00ed s\u00edly<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 sekund\u20134 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">R\u016fst svalov\u00e9 hmoty (hypertrofie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Svalov\u00e1 vytrvalost<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;60 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">&lt;1 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hubnut\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136<\/td><td class=\"has-text-align-center\" data-align=\"center\">1\u20133 minuty<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V\u00edce o tom, kolik d\u011blat opakov\u00e1n\u00ed a pro\u010d, se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-opakovani-je-nejlepsi-cvicit-kdyz-chcete-zhubnout-nebo-nabrat-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik opakov\u00e1n\u00ed je nejlep\u0161\u00ed cvi\u010dit, kdy\u017e chcete zhubnout, nebo nabrat svaly?<\/strong><\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Trenink_casem_upravte\"><\/span>6. Tr\u00e9nink \u010dasem upravte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e pak budete cvi\u010dit n\u011bkolik t\u00fddn\u016f podle hodnot, kter\u00e9 jste si nastavili podle p\u0159edchoz\u00edho bodu, m\u011bli byste po\u010d\u00edtat s t\u00edm, \u017ee se va\u0161e t\u011blo na tuto z\u00e1t\u011b\u017e adaptuje. Pozn\u00e1te to t\u0159eba tak, \u017ee je tr\u00e9nink m\u00e9n\u011b n\u00e1ro\u010dn\u00fd a svaly v\u00e1s po n\u011bm nebol\u00ed tolik jako na za\u010d\u00e1tku. <strong>Pokud byste beze zm\u011bny ve stejn\u00e9m tr\u00e9ninku pokra\u010dovali, nejsp\u00ed\u0161 v\u00e1s nemine stagnace<\/strong> po str\u00e1nce r\u016fstu sval\u016f i s\u00edly. Nemluv\u011b o tom, \u017ee snad nikoho dlouhodob\u011b nebav\u00ed cvi\u010dit po\u0159\u00e1d stejn\u011b. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Jak zabr\u00e1nit tr\u00e9ninkov\u00e9 stagnaci? Seznamte se s principem progresivn\u00edho p\u0159et\u00ed\u017een\u00ed<strong><\/strong><\/h3>\n\n<p>Princip progresivn\u00edho p\u0159et\u00ed\u017een\u00ed znamen\u00e1 <strong>systematick\u00e9 a pravideln\u00e9 zvy\u0161ov\u00e1n\u00ed n\u00e1ro\u010dnosti tr\u00e9ninku,<\/strong> aby se na\u0161e t\u011blo p\u0159izp\u016fsobilo a zlep\u0161ilo po str\u00e1nce v\u00fdkonnosti. Z toho plyne, \u017ee byste tr\u00e9nink m\u011bli upravovat zvy\u0161ov\u00e1n\u00edm v\u00e1hy nebo po\u010dtu opakov\u00e1n\u00ed, \u010d\u00edm\u017e dostanete nov\u00fd impuls ke zlep\u0161en\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Jak m\u011bnit tr\u00e9nink pro co nejlep\u0161\u00ed v\u00fdsledky?<strong><\/strong><\/h4>\n\n<ul class=\"wp-block-list\"><li>Ka\u017ed\u00fd t\u00fdden zkuste<strong> zv\u00fd\u0161it v\u00e1hu, po\u010det opakov\u00e1n\u00ed nebo intenzitu o maxim\u00e1ln\u011b 10 %.<\/strong> <\/li><li>Vy\u0161\u0161\u00ed zvedan\u00e9 z\u00e1t\u011b\u017ei byste nem\u011bli ob\u011btovat spr\u00e1vnou techniku nebo riziko zran\u011bn\u00ed. <\/li><li>V\u00e1hu ani po\u010det opakov\u00e1n\u00ed nemus\u00edte zvy\u0161ovat ka\u017ed\u00fd t\u00fdden. Pokud se na to nec\u00edt\u00edte, klidn\u011b si ponechte stejnou z\u00e1t\u011b\u017e. <\/li><li><strong>Zm\u011bnu m\u016f\u017eete ud\u011blat i ve v\u00fdb\u011bru cvik\u016f, <\/strong>kter\u00e9 budou zase nov\u00fdm podn\u011btem. Nen\u00ed v\u0161ak vhodn\u00e9 cvi\u010dit ka\u017edou chv\u00edli \u00fapln\u011b jinak. <\/li><li>Zkuste cvi\u010dit i <strong>n\u00e1ro\u010dn\u011bj\u0161\u00ed variantu cvik\u016f.<\/strong> Pokud jsou pro v\u00e1s t\u0159eba klasick\u00e9 shyby jednoduch\u00e9, vyzkou\u0161ejte je se <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1t\u011b\u017eovou vestou<\/a>.<\/li><li><strong>Vyzkou\u0161ejte supers\u00e9rie<\/strong> (spojen\u00ed 2 cvik\u016f) nebo <strong>gigantick\u00e9 s\u00e9rie <\/strong>(spojen\u00ed 4 a v\u00edce cvik\u016f). P\u0159i t\u00e9to pokro\u010dil\u00e9 metod\u011b vynech\u00e1te pauzu a jdete hned na dal\u0161\u00ed cvik. <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201315]<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>D\u016fle\u017eit\u00e9 je si uv\u011bdomit, \u017ee<strong> v\u00e1hu a tr\u00e9nink nejde posouvat do nekone\u010dna. <\/strong>Proto by m\u011bl po n\u011bjak\u00e9m cyklu (4\u20136 t\u00fddn\u016f) n\u00e1sledovat i deload t\u00fdden, kdy p\u0159i cvi\u010den\u00ed naopak uberete na intenzit\u011b i z\u00e1t\u011b\u017ei. D\u00edky tomu se pak zase projev\u00ed adapta\u010dn\u00ed mechanismy. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tr\u00e9nink v\u0161ak m\u016f\u017eete upravit i z toho d\u016fvodu, \u017ee v\u00e1m nesed\u00ed, je p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00fd nebo ho nest\u00edh\u00e1te \u010dasov\u011b. <strong>Hlavn\u00ed je, abyste ho dok\u00e1zali dodr\u017eovat dlouhodob\u011b, nenaru\u0161oval ka\u017edodenn\u00ed fungov\u00e1n\u00ed a pom\u00e1hal dosahovat c\u00edl\u016f. <\/strong>Ne\u010dekejte v\u0161ak, \u017ee budete m\u00edt viditeln\u00e9 v\u00fdsledky hned po prvn\u00edm t\u00fddnu. V\u0161echno chce sv\u016fj \u010das. <\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"Jak m&#x11B;nit tr&#xE9;nink? \" class=\"wp-image-426148\" width=\"843\" height=\"563\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zpestrete_si_cviceni_pokrocilou_treninkovou_metodou\"><\/span>7. Zpest\u0159ete si cvi\u010den\u00ed pokro\u010dilou tr\u00e9ninkovou metodou <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e u\u017e jste v posilovn\u011b jako doma a pot\u0159ebujete v tr\u00e9ninku n\u011bjakou zm\u011bnu, p\u0159ekvapte sv\u00e9 svaly metodou pro pokro\u010dil\u00e9 sportovce.Cvi\u010den\u00ed bude hned z\u00e1bavn\u011bj\u0161\u00ed a zase d\u00e1te t\u011blu nov\u00fd impuls. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong>Vzestupn\u00e9 pyramidov\u00e9 sch\u00e9ma: <\/strong>S ka\u017edou s\u00e9ri\u00ed zvy\u0161ujete z\u00e1t\u011b\u017e a z\u00e1rove\u0148 sni\u017eujete po\u010det opakov\u00e1n\u00ed.<\/li><li><strong>Sestupn\u00e9 pyramidov\u00e9 sch\u00e9ma:<\/strong> S ka\u017edou s\u00e9ri\u00ed sni\u017eujete hmotnost a zvy\u0161ujete po\u010det opakov\u00e1n\u00ed.<\/li><li><strong>Drop set sch\u00e9ma: <\/strong>Postupn\u011b p\u0159id\u00e1v\u00e1te z\u00e1t\u011b\u017e a\u017e do bodu, kdy u\u017e vy\u0161\u0161\u00ed hmotnost na vybran\u00fd po\u010det opakov\u00e1n\u00ed nezvl\u00e1dnete. V tom okam\u017eiku sn\u00ed\u017e\u00edte z\u00e1t\u011b\u017e a hned (bez pauzy) provedete dal\u0161\u00ed s\u00e9rii o v\u00edce opakov\u00e1n\u00edch. <\/li><li><strong>Zm\u011bna tempa: <\/strong>Cvik m\u016f\u017eete prov\u00e1d\u011bt t\u0159eba pomaleji nebo v ur\u010dit\u00e9 f\u00e1zi p\u0159id\u00e1te v\u00fddr\u017e. P\u0159i d\u0159epu p\u016fjdete t\u0159eba 3 sekundy dol\u016f, na 2 sekundy se zastav\u00edte v nejni\u017e\u0161\u00ed poloze a nahoru se vr\u00e1t\u00edte v b\u011b\u017en\u00e9 rychlosti. <\/li><li><strong>Negativn\u00ed opakov\u00e1n\u00ed:<\/strong> P\u0159i excentrick\u00e9 kontrakci (sval se natahuje) se sna\u017ete pohyb brzdit neboli zpomalovat. P\u0159\u00edkladem je br\u017ed\u011bn\u00fd pohyb dol\u016f p\u0159i bicepsov\u00e9m zdvihu. <span style=\"color:#ff6600\" class=\"tadv-color\">[14\u201316]<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Myslete_na_dostatecnou_regeneraci_a_odpocinek\"><\/span>8. Myslete na dostate\u010dnou regeneraci a odpo\u010dinek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V tr\u00e9ninkov\u00e9m pl\u00e1nu nezapome\u0148te zohlednit tak\u00e9 pot\u0159ebu odpo\u010dinku. Nen\u00ed nutn\u00e9 jet st\u00e1le na 100 % s p\u0159edstavou, \u017ee jedin\u011b tak budete m\u00edt v\u00fdsledky. <strong>Klidn\u011b jednou za m\u011bs\u00edc a\u017e dva za\u0159a\u010fte deload t\u00fdden,<\/strong> b\u011bhem kter\u00e9ho si sn\u00ed\u017e\u00edte z\u00e1t\u011b\u017e, po\u010det opakov\u00e1n\u00ed a klidn\u011b i s\u00e9ri\u00ed. D\u00edky tomu si trochu odpo\u010dinete a dal\u0161\u00ed t\u00fdden budete nejsp\u00ed\u0161 pozorovat, \u017ee jste na tom silov\u011b l\u00e9pe. <span style=\"color:#ff6600\" class=\"tadv-color\">[17] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pamatujte tak\u00e9 na to, \u017ee<strong> k \u00fapln\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-podporit-regeneraci-pomoci-masazni-pistole-a-dalsich-pomucek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regeneraci<\/strong><\/a><strong> sval\u016f po silov\u00e9m zat\u00ed\u017een\u00ed doch\u00e1z\u00ed zhruba za 24\u201372 hodin. <\/strong>Vzhledem k \u010dasu pot\u0159ebn\u00e9mu pro regeneraci se zd\u00e1 b\u00fdt vhodn\u00e9 procvi\u010dit jednu svalovou partii zhruba 2\u00d7 t\u00fddn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg\" alt=\"Jak napl&#xE1;novat odpo&#x10D;inek po cvi&#x10D;en&#xED;?\" class=\"wp-image-426163\" width=\"843\" height=\"562\" title=\"Jak napl&#xE1;novat odpo&#x10D;inek po cvi&#x10D;en&#xED;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8439-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Podporte_sve_vysledky_i_vyzivou\"><\/span>9. Podpo\u0159te sv\u00e9 v\u00fdsledky i v\u00fd\u017eivou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Dod\u00e1vat t\u011blu dostatek v\u0161ech pot\u0159ebn\u00fdch \u017eivin a energie prost\u0159ednictv\u00edm stravy je kl\u00ed\u010dov\u00e9 nejen pro<strong> samotn\u00fd v\u00fdkon v posilovn\u011b, ale tak\u00e9 pro r\u016fst sval\u016f, regeneraci a celkov\u00e9 zdrav\u00ed. <\/strong>Myslete proto i na dostate\u010dn\u00fd p\u0159\u00edjem <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharid\u016f<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\">tuk\u016f<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn\u016f<\/a>, miner\u00e1ln\u00edch l\u00e1tek a stejn\u011b tak na <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159\u00edjem tekutin<\/a>. Dob\u0159e nastaven\u00fd j\u00eddeln\u00ed\u010dek pak spolu s kvalitn\u00edm tr\u00e9ninkov\u00fdm pl\u00e1nem vytvo\u0159\u00ed nep\u0159ekonateln\u00e9 duo. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vhodn\u00e9 mno\u017estv\u00ed energie, b\u00edlkovin, sacharid\u016f i tuk\u016f podle va\u0161eho c\u00edle si m\u016f\u017eete spo\u010d\u00edtat v na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalkula\u010dce energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin.<\/strong><\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">V\u00fdkon v posilovn\u011b m\u016f\u017eete podpo\u0159it tak\u00e9 v\u00fd\u017eivov\u00fdmi dopl\u0148ky: <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>P\u0159edtr\u00e9ninkov\u00e9 stimulanty<\/strong><\/a> zpravidla obsahuj\u00ed <a href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a>, <a href=\"https:\/\/gymbeam.cz\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta alanin<\/a>, <a href=\"https:\/\/gymbeam.cz\/taurin-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">taurin<\/a> a dal\u0161\u00ed l\u00e1tky kter\u00e9 v\u00e1s povzbud\u00ed, pomohou p\u0159ipravit na tr\u00e9nink, a podat tak t\u0159eba i lep\u0161\u00ed fyzick\u00fd v\u00fdkon. <\/li><li><a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a> jsou esenci\u00e1ln\u00ed aminokyseliny, kter\u00e9 t\u011blo dok\u00e1\u017ee p\u0159i sportovn\u00ed aktivit\u011b vyu\u017e\u00edt jako zdroj energie. D\u00edky tomu mohou p\u0159isp\u011bt k ochran\u011b sval\u016f p\u0159ed sp\u00e1len\u00edm na energii b\u011bhem velmi n\u00e1ro\u010dn\u00fdch a dlouh\u00fdch tr\u00e9nink\u016f. <\/li><li><a href=\"https:\/\/gymbeam.cz\/sportovni-napoj-fueintra-workout-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sportovn\u00ed n\u00e1poj FueIntra Workout<\/strong><\/a> obsahuje sm\u011bs sacharid\u016f, aminokyselin, ho\u0159\u010d\u00edku a vitam\u00ednu B6, d\u00edky \u010demu\u017e t\u011blu b\u011bhem sportu dod\u00e1v\u00e1 energii a dal\u0161\u00ed pot\u0159ebn\u00e9 l\u00e1tky. Umo\u017en\u00ed tak tr\u00e9novat d\u00e9le a tvrd\u011bji. <\/li><li><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> m\u016f\u017ee prost\u0159ednictv\u00edm regenerace ATP podpo\u0159it fyzick\u00fd v\u00fdkon zejm\u00e9na b\u011bhem kr\u00e1tkodob\u00fdch po sob\u011b jdouc\u00edch intervalech intenzivn\u00edho tr\u00e9ninku. Pom\u016f\u017ee tak se silov\u00fdm v\u00fdkonem. <\/li><li><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Protein<\/strong><\/a> pom\u016f\u017ee s p\u0159\u00edjmem b\u00edlkovin po tr\u00e9ninku a nastartov\u00e1n\u00edm rychl\u00e9 regenerace svalov\u00e9 tk\u00e1n\u011b. <\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V\u00edce o suplementech pro sportovce si m\u016f\u017eete p\u0159e\u010d\u00edst v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/5-efektivne-doplnky-vyzivy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Z\u00e1kladn\u00ed dopl\u0148ky na cvi\u010den\u00ed a jak se v nich vyznat?<\/strong><\/a> O tom, jak si poskl\u00e1dat j\u00eddeln\u00ed\u010dek pro r\u016fst sval\u016f, se dozv\u00edte v \u010dl\u00e1nku<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\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg\" alt=\"Suplementy pro sportovn&#xED; v&#xFD;kon\" class=\"wp-image-426178\" width=\"843\" height=\"563\" title=\"Suplementy pro sportovn&#xED; v&#xFD;kon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/JustWhey-1-_-ok-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Kdyz_jednou_nedodrzite_treninkovy_plan_nic_se_nestane\"><\/span>10. Kdy\u017e jednou nedodr\u017e\u00edte tr\u00e9ninkov\u00fd pl\u00e1n, nic se nestane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>M\u00edt vymakan\u00fd tr\u00e9ninkov\u00fd pl\u00e1n je sice skv\u011bl\u00e9, ale ur\u010dit\u011b by v\u00e1m nem\u011bl za\u010d\u00edt \u0159\u00eddit \u017eivot. <strong>Kdy\u017e t\u0159eba nem\u00e1te sv\u016fj den, klidn\u011b tr\u00e9nink vynechejte nebo cvi\u010dte jen podle pocitu<\/strong> a nevy\u010d\u00edtejte si, \u017ee jste pl\u00e1n nedodr\u017eeli na 100 %. O sv\u00e9 v\u00fdsledky hned nep\u0159ijdete a dal\u0161\u00ed den v\u00e1m t\u0159eba bude l\u00e9pe a nav\u00e1\u017eete, kde jste skon\u010dili. To stejn\u00e9 plat\u00ed pro \u017eeny, kter\u00e9 se mohou c\u00edtit v ur\u010dit\u00fdch f\u00e1z\u00edch cyklu slab\u0161\u00ed a unaven\u011bj\u0161\u00ed. V tomto obdob\u00ed by na sebe nem\u011bly b\u00fdt tak p\u0159\u00edsn\u00e9, a pokud se na n\u00e1ro\u010dn\u00fd silov\u00fd tr\u00e9nink nec\u00edt\u00ed, klidn\u011b ho mohou vym\u011bnit za lekci j\u00f3gy, prota\u017een\u00ed nebo proch\u00e1zku. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nic se ned\u011bje ani tehdy, kdy\u017e v\u00e1s ze hry na n\u011bjakou dobu vy\u0159ad\u00ed nemoc nebo cokoliv jin\u00e9ho. <strong>Po n\u00e1vratu to nen\u00ed nutn\u00e9 usp\u011bchat a hned se do tr\u00e9ninku vrhnout naplno. <\/strong>Rad\u011bji za\u010dn\u011bte pozvolna a uvid\u00edte, \u017ee se d\u00edky svalov\u00e9 pam\u011bti brzy dostanete na \u00farove\u0148 p\u0159ed pauzou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>O tom, jak se o sebe starat nejen po fyzick\u00e9 str\u00e1nce, se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/self-care-jak-o-sebe-pecovat-a-byt-v-zivote-spokojenejsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Self-care: Jak o sebe pe\u010dovat a b\u00fdt v \u017eivot\u011b spokojen\u011bj\u0161\u00ed.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priklad_treninkoveho_planu\"><\/span>P\u0159\u00edklad tr\u00e9ninkov\u00e9ho pl\u00e1nu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>P\u0159\u00edklad si uk\u00e1\u017eeme na mu\u017ei, kter\u00fd se vrac\u00ed ke cvi\u010den\u00ed po del\u0161\u00ed dob\u011b a chce prim\u00e1rn\u011b nabrat svaly. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Se silov\u00fdm tr\u00e9ninkem m\u00e1 zku\u0161enosti u\u017e z d\u0159\u00edv\u011bj\u0161ka a v\u00ed, \u017ee svaly nab\u00edr\u00e1 celkem snadno. Konkr\u00e9tn\u011b si stanovil, \u017ee<strong> by cht\u011bl p\u0159ibrat 6 kg za rok,<\/strong> a to zejm\u00e9na v aktivn\u00ed svalov\u00e9 hmot\u011b. Po\u010d\u00edt\u00e1 toti\u017e s t\u00edm, \u017ee p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f se nejsp\u00ed\u0161 neubr\u00e1n\u00ed i n\u011bjak\u00e9mu p\u0159\u00edr\u016fstku tuku. Ka\u017ed\u00fd m\u011bs\u00edc se bude chodit p\u0159em\u011b\u0159ovat na p\u0159\u00edstroj InBody, kter\u00fd uk\u00e1\u017ee aktu\u00e1ln\u00ed mno\u017estv\u00ed sval\u016f i tuku v t\u011ble. <\/li><li>V <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dce<\/a> si spo\u010d\u00edt\u00e1 p\u0159\u00edjem energie a \u017eivin. Potom <strong>podle toho uprav\u00ed j\u00eddeln\u00ed\u010dek.<\/strong> <\/li><li>Zamysl\u00ed se nad t\u00edm, kolik m\u00e1 \u010dasu na cvi\u010den\u00ed, a dobere se ke <strong>4 tr\u00e9nink\u016fm t\u00fddn\u011b o d\u00e9lce 75 minut<\/strong>. Bude cvi\u010dit 2kr\u00e1t horn\u00ed polovinu t\u011bla (ramena, z\u00e1da, hrudn\u00edk, biceps, triceps) a 2kr\u00e1t spodn\u00ed \u010d\u00e1st t\u011bla (h\u00fd\u017ed\u011b, stehna, l\u00fdtka, b\u0159icho). <\/li><li>Vybere si cviky do ka\u017ed\u00e9ho tr\u00e9ninku (viz. tabulka).<\/li><li>Nejprve si zm\u011b\u0159\u00ed svou aktu\u00e1ln\u00ed maxim\u00e1lku a podle toho si nastav\u00ed z\u00e1t\u011b\u017e. Vypo\u010d\u00edt\u00e1 si pracovn\u00ed v\u00e1hu na spodn\u00ed hranici hypertrofick\u00fdch \u010d\u00edsel, tedy <strong>60 % z 1RM.<\/strong> Z\u00e1t\u011b\u017e pak bude podle progresu ka\u017ed\u00fd t\u00fdden postupn\u011b zvy\u0161ovat na 80 % z 1RM. <\/li><li><strong>Po\u010det opakov\u00e1n\u00ed si na za\u010d\u00e1tku nech\u00e1 8<\/strong> a \u010dasem ho bude tak\u00e9 zvy\u0161ovat na 12. <\/li><li>Stejn\u011b bude postupovat tak\u00e9 se s\u00e9riemi a za\u010dne na 4. Mezi nimi za\u0159ad\u00ed p\u0159ibli\u017en\u011b 2minutovou pauzu.<\/li><li>Ka\u017ed\u00fd 4. t\u00fdden za\u0159ad\u00ed deload t\u00fdden, aby zase podpo\u0159il adapta\u010dn\u00ed procesy.<\/li><li>P\u0159ed ka\u017ed\u00fdm cvikem se nejprve rozcvi\u010d\u00ed v 1\u20132 s\u00e9ri\u00edch s ni\u017e\u0161\u00ed v\u00e1hou (krom\u011b cvik\u016f na b\u0159icho). <\/li><\/ol>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tr\u00e9nink\/volno<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Cviky<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Z\u00e1t\u011b\u017e, po\u010det s\u00e9ri\u00ed a opakov\u00e1n\u00ed<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pond\u011bl\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9nink doln\u00ed polovinya t\u011bla + b\u0159icha<\/td><td class=\"has-text-align-center\" data-align=\"center\">zadn\u00ed d\u0159epy, mrtv\u00e9 tahy, hip thrust, zakop\u00e1v\u00e1n\u00ed na stroji, v\u00fdpony s osou, zved\u00e1n\u00ed kolen ve visu na hrazd\u011b, plank (v\u00fddr\u017e 30\u201345 sekund), rusk\u00fd twist, sklapova\u010dky na lavi\u010dce<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy + zadek: 60 % z 1 RM, 4 s\u00e9rie po 8 opakov\u00e1n\u00edch s 2minutovou pauzou Cviky na b\u0159icho: 4 s\u00e9rie po 10 opakov\u00e1n\u00edch (plank ve v\u00fddr\u017ei) s 1min. pauzou <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00dater\u00fd<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9nink horn\u00ed poloviny t\u011bla<\/td><td class=\"has-text-align-center\" data-align=\"center\">p\u0159itahov\u00e1n\u00ed osy v p\u0159edklonu, stahov\u00e1n\u00ed horn\u00ed kladky, bench press, peck-deck, tlaky s osou na ramena, upa\u017eov\u00e1n\u00ed s jednoru\u010dkami, tricepsov\u00e9 tlaky s jednoru\u010dkou, kickback s jednoru\u010dkou, bicepsov\u00e9 zdvihy s osou, kladivov\u00e9 zdvihy<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 % z 1 RM, 4 s\u00e9rie po 8 opakov\u00e1n\u00edch s 2minutovou pauzou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">St\u0159eda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010ctvrtek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9nink doln\u00ed poloviny t\u011bla + b\u0159icha<\/td><td class=\"has-text-align-center\" data-align=\"center\">v\u00fdpady vzad s osou, rumunsk\u00e9 mrtv\u00e9 tahy, leg press, p\u0159edkop\u00e1v\u00e1n\u00ed na stroji, v\u00fdpony na stroji, p\u0159itahov\u00e1n\u00ed kolen k hrudn\u00edku (Tuck-Ups), bo\u010dn\u00ed plank (v\u00fddr\u017e 30\u201345 sekund ka\u017ed\u00e1 strana), obr\u00e1cen\u00e9 zkracova\u010dky, n\u016f\u017eky <\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy + zadek: 60 % z 1 RM, 4 s\u00e9rie po 8 opakov\u00e1n\u00edch s 2minutovou pauzou Cviky na b\u0159icho: 4 s\u00e9rie po 10 opakov\u00e1n\u00edch (plank ve v\u00fddr\u017ei) s 1minutovou pauzou <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u00e1tek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tr\u00e9nink horn\u00ed poloviny t\u011bla<\/td><td class=\"has-text-align-center\" data-align=\"center\">obr\u00e1cen\u00fd Peck-Deck, p\u0159\u00edtahy jednoru\u010dky s oporou o lavici, rozpa\u017eov\u00e1n\u00ed s jednoru\u010dkami vle\u017ee na lavici, rozpa\u017eov\u00e1n\u00ed (st\u0159ihy) na horn\u00edch kladk\u00e1ch, arnoldovy tlaky, p\u0159edpa\u017eov\u00e1n\u00ed s jednoru\u010dkami, stahov\u00e1n\u00ed horn\u00ed kladky na triceps, francouzsk\u00e9 tlaky, bicepsov\u00e9 zdvihy s osou nadhmatem, bicepsov\u00e9 zdvihy na spodn\u00ed kladce<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 % z 1 RM, 4 s\u00e9rie po 8 opakov\u00e1n\u00edch s 2minutovou pauzou<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ned\u011ble<\/td><td class=\"has-text-align-center\" data-align=\"center\">Volno <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>D\u00edky tr\u00e9ninkov\u00e9mu pl\u00e1nu budete cvi\u010dit systematicky a vyu\u017eijete sv\u016fj \u010das v posilovn\u011b efektivn\u011bji. Pot\u00e9, co si ho podle na\u0161eho pl\u00e1nu sestav\u00edte, <strong>zkuste u n\u011bj n\u011bjakou dobu vydr\u017eet.<\/strong> Kdy\u017e budete tr\u00e9nink m\u011bnit z t\u00fddne na t\u00fdden, nikdy nezjist\u00edte, co na v\u00e1s nejl\u00e9pe funguje. Stejn\u011b tak ale <strong>nezapome\u0148te postupn\u011b zvy\u0161ovat z\u00e1t\u011b\u017e<\/strong> a d\u011blat dal\u0161\u00ed pot\u0159ebn\u00e9 zm\u011bny v tr\u00e9ninku, d\u00edky kter\u00fdm se m\u016f\u017eete postupn\u011b zlep\u0161ovat. Svou snahu v posilovn\u011b pak podpo\u0159te v\u00fd\u017eivou a dostate\u010dn\u00fdm odpo\u010dinkem, kter\u00fd je z\u00e1sadn\u00ed pro regeneraci.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud m\u00e1te v okol\u00ed n\u011bkoho, kdo cvi\u010d\u00ed a pot\u0159eboval by si v tr\u00e9ninku ud\u011blat \u0159\u00e1d, nezapome\u0148te s n\u00edm sd\u00edlet tento \u010dl\u00e1nek. Praktick\u00e9 tipy mu jist\u011b pomohou na cest\u011b za spln\u011bn\u00edm c\u00edl\u016f. <\/p>\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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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>Was sollte ein Trainingsplan f\u00fcr Gewichtsverlust, Muskelaufbau oder Krafttraining beinhalten? Im heutigen Artikel findest du einen Leitfaden zur Erstellung eines ma\u00dfgeschneiderten Trainingsplans.<\/p>\n","protected":false},"author":129,"featured_media":724673,"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":[11496],"tags":[11590,11527,11499],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-724672","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ubungen-und-trainings-at","8":"tag-cvicenie-at","9":"tag-silovy-trening-at","10":"tag-trening-at","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>Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Wie erstellt man einen Trainingsplan f\u00fcr Muskelaufbau, Kraft oder Gewichtsabnahme f\u00fcr Anf\u00e4nger oder Fortgeschrittene?\" \/>\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\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Wie erstellt man einen Trainingsplan f\u00fcr Muskelaufbau, Kraft oder Gewichtsabnahme f\u00fcr Anf\u00e4nger oder Fortgeschrittene?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-27T11:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-21T14:07:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.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=\"30 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan?\",\"datePublished\":\"2023-12-27T11:00:00+00:00\",\"dateModified\":\"2025-05-21T14:07:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/\"},\"wordCount\":5979,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"keywords\":[\"cvi\u010denie\",\"silov\u00fd tr\u00e9ning\",\"tr\u00e9ning\"],\"articleSection\":[\"\u00dcbungen und Training\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/\",\"url\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/\",\"name\":\"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"datePublished\":\"2023-12-27T11:00:00+00:00\",\"dateModified\":\"2025-05-21T14:07:46+00:00\",\"description\":\"Wie erstellt man einen Trainingsplan f\u00fcr Muskelaufbau, Kraft oder Gewichtsabnahme f\u00fcr Anf\u00e4nger oder Fortgeschrittene?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan? - GymBeam Blog","description":"Wie erstellt man einen Trainingsplan f\u00fcr Muskelaufbau, Kraft oder Gewichtsabnahme f\u00fcr Anf\u00e4nger oder Fortgeschrittene?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/","og_type":"article","og_title":"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan? - GymBeam Blog","og_description":"Wie erstellt man einen Trainingsplan f\u00fcr Muskelaufbau, Kraft oder Gewichtsabnahme f\u00fcr Anf\u00e4nger oder Fortgeschrittene?","og_url":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/","og_site_name":"GymBeam Blog","article_published_time":"2023-12-27T11:00:00+00:00","article_modified_time":"2025-05-21T14:07:46+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"30 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#article","isPartOf":{"@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan?","datePublished":"2023-12-27T11:00:00+00:00","dateModified":"2025-05-21T14:07:46+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/"},"wordCount":5979,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","keywords":["cvi\u010denie","silov\u00fd tr\u00e9ning","tr\u00e9ning"],"articleSection":["\u00dcbungen und Training"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/","url":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/","name":"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","datePublished":"2023-12-27T11:00:00+00:00","dateModified":"2025-05-21T14:07:46+00:00","description":"Wie erstellt man einen Trainingsplan f\u00fcr Muskelaufbau, Kraft oder Gewichtsabnahme f\u00fcr Anf\u00e4nger oder Fortgeschrittene?","breadcrumb":{"@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Treninkovy-plan-FB-.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.at\/blog\/wie-koennen-sie-sich-einen-richtigen-trainingsplan-erstellen-tipps-trainings-und-die-haeufigste-fehler\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Wie erstellt man einen hochwertigen Fitnessstudio-Trainingsplan?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/724672","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=724672"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/724672\/revisions"}],"predecessor-version":[{"id":724741,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/724672\/revisions\/724741"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/724673"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=724672"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=724672"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=724672"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=724672"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=724672"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}