{"id":744111,"date":"2025-10-08T11:23:33","date_gmt":"2025-10-08T09:23:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=744111"},"modified":"2025-10-21T11:27:39","modified_gmt":"2025-10-21T09:27:39","slug":"jak-efektivne-sledovat-progres-propojeni-dat-pocitu-a-vykonu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-efektivne-sledovat-progres-propojeni-dat-pocitu-a-vykonu\/","title":{"rendered":"Jak efektivn\u011b sledovat progres: Propojen\u00ed dat, pocit\u016f a v\u00fdkonu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-efektivne-sledovat-progres-propojeni-dat-pocitu-a-vykonu\/#Proc_je_nejdriv_potreba_stanovit_si_spravny_cil\" title=\"Pro\u010d je nejd\u0159\u00edv pot\u0159eba stanovit si spr\u00e1vn\u00fd c\u00edl\">Pro\u010d je nejd\u0159\u00edv pot\u0159eba stanovit si spr\u00e1vn\u00fd c\u00edl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-efektivne-sledovat-progres-propojeni-dat-pocitu-a-vykonu\/#Metody_sledovani_pokroku\" title=\"Metody sledov\u00e1n\u00ed pokroku\">Metody sledov\u00e1n\u00ed pokroku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-efektivne-sledovat-progres-propojeni-dat-pocitu-a-vykonu\/#Prakticke_nastroje_pro_sledovani_pokroku\" title=\"Praktick\u00e9 n\u00e1stroje pro sledov\u00e1n\u00ed pokroku\">Praktick\u00e9 n\u00e1stroje pro sledov\u00e1n\u00ed pokroku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-efektivne-sledovat-progres-propojeni-dat-pocitu-a-vykonu\/#TOP4_nejcastejsi_chyby_pri_sledovani_pokroku_a_jak_se_jim_vyhnout\" title=\"TOP4 nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i sledov\u00e1n\u00ed pokroku a jak se jim vyhnout\">TOP4 nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i sledov\u00e1n\u00ed pokroku a jak se jim vyhnout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-efektivne-sledovat-progres-propojeni-dat-pocitu-a-vykonu\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A\u0165 u\u017e se sna\u017e\u00edte zhubnout, nabrat svaly nebo zlep\u0161it sv\u016fj sportovn\u00ed v\u00fdkon, <strong>m\u011b\u0159en\u00ed pokroku<\/strong> je v\u00edc ne\u017e jen nutn\u00e1 \u010dinnost nav\u00edc. Je to <strong>palivo, kter\u00e9 v\u00e1s udr\u017e\u00ed v pohybu<\/strong> i b\u011bhem dn\u016f, kdy se v\u00e1m zrovna nechce obout ani tenisky. Bez sledov\u00e1n\u00ed pokroku se toti\u017e lehce ztrat\u00edte jako b\u011b\u017eec, kter\u00fd sejde z trati p\u0159ed c\u00edlovou rovinkou. Pro\u010d je to tak? Proto\u017ee sledov\u00e1n\u00ed pokroku v\u00e1m d\u00e1v\u00e1 <strong>hmatateln\u00fd d\u016fkaz<\/strong>, \u017ee to, co d\u011bl\u00e1te, opravdu funguje.    <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>D\u00edky tomu v\u00edte o kolik: <\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>kilogram\u016f v\u00edce zvednete na \u010dince<\/li>\n\n\n\n<li>minut d\u00e9le zvl\u00e1dnete b\u011bhat <\/li>\n\n\n\n<li>kilogram\u016f jste zhubli od minul\u00e9ho t\u00fddne<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Najednou to nejsou jen pocity, ale konkr\u00e9tn\u00ed v\u00fdsledky, kter\u00e9 se st\u00e1vaj\u00ed obrovsk\u00fdm zdrojem motivace. Sledov\u00e1n\u00ed pokroku tak slou\u017e\u00ed jako v\u00e1\u0161 <strong>naviga\u010dn\u00ed syst\u00e9m<\/strong>: ukazuje, zda jste st\u00e1le na spr\u00e1vn\u00e9 cest\u011b k va\u0161emu c\u00edli. A co je nejd\u016fle\u017eit\u011bj\u0161\u00ed, umo\u017e\u0148uje v\u00e1m rychle zjistit, <strong>co nefunguje<\/strong> a v\u010das upravit kurz, abyste se nakonec dostali ke sv\u00e9mu c\u00edli. V dne\u0161n\u00edm \u010dl\u00e1nku se nau\u010d\u00edme, jak si pravideln\u011b zaznamen\u00e1vat sv\u016fj pokrok a jak z\u00edskan\u00e1 data vyu\u017e\u00edt k tomu, abyste s jistotou kr\u00e1\u010deli za sv\u00fdm c\u00edlem!   <\/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=\"101593,81622,74398,73135,99382,43123,53710,105928,102559\" ><\/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=\"Proc_je_nejdriv_potreba_stanovit_si_spravny_cil\"><\/span>Pro\u010d je nejd\u0159\u00edv pot\u0159eba stanovit si spr\u00e1vn\u00fd c\u00edl<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ne\u017e se s velkou vervou pust\u00edme do samotn\u00e9ho trackov\u00e1n\u00ed pokroku, je d\u016fle\u017eit\u00e9 podotknout, \u017ee si mus\u00edme stanovit adekv\u00e1tn\u00ed c\u00edl. Ten by m\u011bl b\u00fdt m\u011b\u0159iteln\u00fd, abyste v\u011bd\u011bli, o kolik a zda v\u016fbec jste se pohnuli za ur\u010dit\u00fd \u010dasov\u00fd \u00fasek. T\u00e9to problematice jsme se v\u011bnovali v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-stanovit-cil-a-uspesne-ho-zvladnout\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak si stanovit c\u00edl a \u00fasp\u011b\u0161n\u011b ho zvl\u00e1dnout.<\/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=\"Metody_sledovani_pokroku\"><\/span>Metody sledov\u00e1n\u00ed pokroku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pokud to se sv\u00fdm c\u00edlem mysl\u00edte v\u00e1\u017en\u011b, je \u010das p\u0159estat doufat a za\u010d\u00edt jednat. Skute\u010dn\u00fd pokrok toti\u017e nep\u0159ich\u00e1z\u00ed n\u00e1hodou \u2013 ale tehdy, kdy\u017e <strong>kombinujete data s vnit\u0159n\u00edm pocitem.<\/strong> Jin\u00fdmi slovy: kvantitativn\u00ed m\u011b\u0159en\u00ed v\u00e1m napov\u00ed, co se u v\u00e1s m\u011bn\u00ed, zat\u00edmco kvalitativn\u00ed m\u011b\u0159en\u00ed odhal\u00ed, jak se p\u0159i tom c\u00edt\u00edte. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/iStock-1356447091-1124x750.jpg\" alt=\"Metody sledov&#xE1;n&#xED; pokroku\" class=\"wp-image-742765\" title=\"Metody sledov&#xE1;n&#xED; pokroku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1356447091-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1356447091-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1356447091.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Kvantitativn\u00ed m\u011b\u0159en\u00ed aneb \u010d\u00edsla, kter\u00e1 neoklamete<\/h3>\n\n<p>V prvn\u00ed \u0159ad\u011b se t\u0159eba pod\u00edvat pravd\u011b p\u0159\u00edmo do o\u010d\u00ed. Pomysln\u00fdm zrcadlem k tomu jsou \u010d\u00edsla, kter\u00e1 neklamou a ukazuj\u00ed realitu bez instagramov\u00e9ho filtru \u010di dobr\u00e9ho sv\u011btla v koupeln\u011b. Jak na to? Z\u00e1kladem by m\u011bl b\u00fdt <strong>tr\u00e9ninkov\u00fd den\u00edk nebo pozn\u00e1mky v mobilu,<\/strong> kde si budete v\u00e9st jakousi agendu v \u010d\u00edslech o tom, jak se v\u00e1m na tr\u00e9ninc\u00edch da\u0159\u00ed. Ide\u00e1ln\u011b ji rozd\u011blte podle va\u0161ich krit\u00e9ri\u00ed a c\u00edl\u016f. Pamatujte, \u017ee \u010d\u00edsla jsou v\u00e1\u0161 nejlep\u0161\u00ed kamar\u00e1d \u2013 neklamou, nepodv\u00e1d\u011bj\u00ed a v\u017edy v\u00e1m velmi up\u0159\u00edmn\u011b \u0159eknou, jak na tom jste. Pro lep\u0161\u00ed p\u0159ehlednost kvantitativn\u00ed tabulky v \u0159\u00e1dc\u00edch n\u00ed\u017ee obsahuj\u00ed t\u0159i \u00fadaje \u2013 start, pr\u016fb\u011bh a pokrok, kter\u00e9 zn\u00e1zor\u0148uj\u00ed <strong>samotnou cestu s ur\u010dit\u00fdm odstupem \u010dasu,<\/strong> aby bylo jednodu\u0161\u0161\u00ed vid\u011bt pokrok. <strong>Vy si sv\u016fj pokrok budete samoz\u0159ejm\u011b trackovat po t\u00fddnech.<\/strong>      <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">1. V\u00e1ha<\/h4>\n\n<h5 class=\"wp-block-heading\">1.1. Celkov\u00e1 t\u011blesn\u00e1 hmotnost<\/h5>\n\n<p>Sledov\u00e1n\u00ed celkov\u00e9 t\u011blesn\u00e9 hmotnosti je nejjednodu\u0161\u0161\u00ed zp\u016fsob m\u011b\u0159en\u00ed, a\u010dkoli neposkytuje pln\u00fd obraz bez kontextu. Va\u0161e hmotnost toti\u017e m\u016f\u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kol\u00edsat<\/strong><\/a> <strong> <\/strong>v\u00edce ne\u017e n\u00e1lada po proh\u0159e va\u0161eho obl\u00edben\u00e9ho t\u00fdmu.<strong> <\/strong>Klidn\u011b i o 1 \u2013 2 kg v pr\u016fb\u011bhu n\u011bkolika dn\u016f. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Proto ji nen\u00ed nutn\u00e9 sledovat ka\u017ed\u00fd den. Ide\u00e1ln\u00ed bude v\u00e1\u017eit se jednou za t\u00fdden v\u017edy ve stejn\u00fd den, za stejn\u00fdch podm\u00ednek, nap\u0159\u00edklad r\u00e1no nala\u010dno. Z\u00e1kladem je kvalitn\u00ed <a href=\"https:\/\/gymbeam.sk\/digitalna-osobna-vaha-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>v\u00e1ha<\/strong><\/a><strong>,<\/strong> kter\u00e1 negeneruje \u010d\u00edsla jako ve sportce, ale budete se na ni moci spolehnout. <strong>Jak si tedy sv\u016fj pokrok zapsat do den\u00edku?<\/strong>  <\/p>\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>Datum<\/th><th>Hmotnost<\/th><th>Podm\u00ednky<\/th><th>Pokrok<\/th><\/tr><\/thead><tbody><tr><td>1. leden (start)<\/td><td>85,2 kg<\/td><td>R\u00e1no nala\u010dno<\/td><td>&#8211;<\/td><\/tr><tr><td>8. leden (pr\u016fb\u011bh)<\/td><td>84,2 kg<\/td><td>R\u00e1no nala\u010dno<\/td><td>-1 kg<\/td><\/tr><tr><td>1. b\u0159ezen (c\u00edl)<\/td><td>80 kg<\/td><td>R\u00e1no nala\u010dno<\/td><td><strong>-5,2 kg od startu<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">1.2. Obvod t\u011blesn\u00fdch parti\u00ed<\/h5>\n\n<p>Pro lep\u0161\u00ed p\u0159esnost bude super spojit sledov\u00e1n\u00ed v\u00e1hy i s m\u011b\u0159en\u00edm t\u011blesn\u00fdch parti\u00ed. M\u016f\u017eete tak z\u00edskat p\u0159ehledn\u00e9 v\u00fdsledky v oblasti pasu p\u0159i hubnut\u00ed, ale i biceps\u016f \u010di rukou v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte nabrat svaly. Z\u00e1pisky t\u011bchto m\u011b\u0159en\u00ed by m\u011bly vypadat takto:  <\/p>\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>Datum<\/th><th>Pas<\/th><th>Boky<\/th><th>Hrudn\u00edk<\/th><th>Biceps<\/th><th>Pokrok<\/th><\/tr><\/thead><tbody><tr><td>1. leden (start)<\/td><td>95 cm<\/td><td>100 cm<\/td><td>105 cm<\/td><td>35 cm<\/td><td>&#8211;<\/td><\/tr><tr><td>1. b\u0159ezen (pr\u016fb\u011bh)<\/td><td>91,5 cm<\/td><td>98 cm<\/td><td>105,5 cm<\/td><td>36 cm<\/td><td>-3,5 cm<\/td><\/tr><tr><td>1. kv\u011bten (c\u00edl)<\/td><td>88 cm<\/td><td>96 cm<\/td><td>106 cm<\/td><td>37 cm<\/td><td><strong>-7 cm od startu<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">1.3. Procento t\u011blesn\u00e9ho tuku<\/h5>\n\n<p>M\u011b\u0159en\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\">procenta t\u011blesn\u00e9ho tuku<\/a> je jedn\u00edm z nejlep\u0161\u00edch indik\u00e1tor\u016f, kter\u00fd odd\u011bluje zm\u011bny tuku od zm\u011bn ve svalov\u00e9 hmot\u011b. Dokonce jde o dobr\u00fd ukazatel i z hlediska zdrav\u00ed, proto\u017ee velk\u00e9 mno\u017estv\u00ed b\u0159i\u0161n\u00edho tuku se spojuje s v\u00edce zdravotn\u00edmi riziky.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/iStock-1960109454-1124x749.jpg\" alt=\"Procento t&#x11B;lesn&#xE9;ho tuku\" class=\"wp-image-742770\" title=\"Procento t&#x11B;lesn&#xE9;ho tuku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1960109454-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1960109454-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-1960109454.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<p>M\u011b\u0159it ho m\u016f\u017eete pomoc\u00ed <a href=\"https:\/\/gymbeam.sk\/tukovy-kaliper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tukov\u00e9ho kaliperu<\/strong><\/a><strong> <\/strong>nebo speci\u00e1ln\u00ed v\u00e1hy, kter\u00e1 v\u00e1m uk\u00e1\u017ee detailn\u011bj\u0161\u00ed v\u00fdsledky. Va\u0161e pozn\u00e1mky pak mohou vypadat i takto: <\/p>\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>Datum<\/th><th><strong>% t\u011blesn\u00e9ho tuku<\/strong><\/th><th><strong>Tuk<\/strong><\/th><th><strong>Svaly<\/strong><\/th><th>Pokrok<\/th><\/tr><\/thead><tbody><tr><td>1. leden (start)<\/td><td>25 %<\/td><td>21,3 kg<\/td><td>63,9 kg<\/td><td>&#8211;<\/td><\/tr><tr><td>1. b\u0159ezen (pr\u016fb\u011bh)<\/td><td>23,5 %<\/td><td>19,6 kg<\/td><td>63,9 kg<\/td><td>-1,7 kg tuku<\/td><\/tr><tr><td>1. kv\u011bten (c\u00edl)<\/td><td>20 %<\/td><td>16 kg<\/td><td>64 kg<\/td><td><strong><strong>-5,3 kg tuku od startu<\/strong><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>P\u0159\u00edklad:<\/strong> Pokud jste za\u010dali s 90 kg a 20 % tuku (18 kg tuku), a po 6 t\u00fddnech m\u00e1te 88 kg a 18 % tuku (15,8 kg tuku), ztratili jste celkov\u011b 2,2 kg tuku a z\u00edskali jste 0,2 kg sval\u016f (90\u00d70,8=72 kg LBM vs. 88\u00d70,82=72,16 kg LBM).<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. V\u00fdkon a s\u00edla<\/h4>\n\n<h5 class=\"wp-block-heading\">2.1. Osobn\u00ed maximum<\/h5>\n\n<p>Nejv\u011bt\u0161\u00ed zvednut\u00e1 v\u00e1ha na \u010dince, nap\u0159. 1RM (one repetition maximum) ve d\u0159epu nebo bench pressu \u2192 Dnes jsem ud\u011blal d\u0159ep s 80 kg. \u010casem v\u00e1\u0161 den\u00edk v tomto sm\u011bru m\u016f\u017ee vypadat takto:  <\/p>\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>Datum<\/th><th>Cvik (1RM)<\/th><th><strong>V\u00e1ha (maximum)<\/strong><\/th><th>Pokrok<\/th><\/tr><\/thead><tbody><tr><td>1. leden (start)<\/td><td>D\u0159ep<\/td><td>80 kg<\/td><td>&#8211;<\/td><\/tr><tr><td>1. b\u0159ezen (pr\u016fb\u011bh)<\/td><td>D\u0159ep<\/td><td>87,5 kg<\/td><td>+7,5 kg<\/td><\/tr><tr><td>1. kv\u011bten (c\u00edl)<\/td><td>D\u0159ep<\/td><td>95 kg<\/td><td><strong>+15 kg od startu<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">2.2. Celkov\u00fd objem tr\u00e9ninku<\/h5>\n\n<p>Sledov\u00e1n\u00ed t\u00e9to cesti\u010dky v\u00e1m d\u00e1 obraz o celkov\u00e9 pr\u00e1ci, kterou vykonaly va\u0161e svaly za ur\u010dit\u00fd \u010das. D\u00edky tomu m\u016f\u017eete <strong>l\u00e9pe \u0159\u00eddit \u00fanavu, bezpe\u010dn\u011bji zvy\u0161ovat v\u00e1hu na \u010dince a z\u00edskat p\u0159ehled o pokroku klidn\u011b i od tr\u00e9ninku k tr\u00e9ninku.<\/strong> Sledov\u00e1n\u00ed objemu tr\u00e9ninku je nav\u00edc velmi cenn\u00fdm ukazatelem v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte nabrat svaly. V\u011bt\u0161\u00ed objem tr\u00e9ninku je toti\u017e spojen s v\u011bt\u0161\u00edm svalov\u00fdm r\u016fstem. Ale pozor, neplat\u00ed tu p\u0159\u00edm\u00e1 \u00fam\u011bra, aby nedo\u0161lo k p\u0159etr\u00e9nov\u00e1n\u00ed.    <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\">V\u0161echno je pot\u0159eba pl\u00e1novat.<\/a> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud nap\u0159\u00edklad v \u00fater\u00fd d\u011bl\u00e1te <strong>3 s\u00e9rie po 5 opakov\u00e1n\u00edch s 80 kg<\/strong> na mrtv\u00fd tah, v\u00e1\u0161 objem pro tento cvik je \u2192 <strong>3\u00d75\u00d780 kg = 1200 kg.<\/strong> Pokud za t\u00fdden \u010di dva v\u00e1hu zv\u00fd\u0161\u00edte, v\u00e1\u0161 nov\u00fd objem bude \u2192 <strong>3\u00d75\u00d782,5 kg = 1237,5 kg.<\/strong> No a to je d\u016fvod ke gratulaci! <strong>Va\u0161e svaly toti\u017e pr\u00e1v\u011b z\u00edskaly 37,5 kg bonusov\u00e9 pr\u00e1ce \u2013<\/strong> a vy m\u00e1te jasn\u00fd d\u016fkaz, \u017ee postupujete spr\u00e1vn\u00fdm sm\u011brem. Z\u00e1pis v den\u00edku pak m\u016f\u017ee vypadat takto: <\/p>\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><strong>T\u00fdden<\/strong><\/th><th><strong>Cvik<\/strong><\/th><th><strong>V\u00e1ha<\/strong><\/th><th><strong>S\/O\/V<\/strong><\/th><th><strong>T\u00fddenn\u00ed objem<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1.<\/td><td>Mrtv\u00fd tah<\/td><td>80 kg<\/td><td>3 s\u00e9rie \u00d7 5 opakov\u00e1n\u00ed \u00d7 80 kg<\/td><td>1200 kg<\/td><\/tr><tr><td>4.<\/td><td>Mrtv\u00fd tah<\/td><td>82,5 kg<\/td><td>3 s\u00e9rie \u00d7 5 opakov\u00e1n\u00ed \u00d7 82,5 kg<\/td><td>1237,5 kg <strong>(+37,5 kg od startu)<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">2.3. Po\u010det opakov\u00e1n\u00ed se stejnou v\u00e1hou<\/h5>\n\n<p>Tento ukazatel v\u00e1m prozrad\u00ed, jak dlouho dok\u00e1\u017eete dr\u017eet krok se sv\u00fdmi svaly. Jde o vytrvalost se stejnou v\u00e1hou, nap\u0159. 70 % 1RM. Je skv\u011bl\u00e1 pro <strong>sledov\u00e1n\u00ed pokroku silov\u00e9 vytrvalosti<\/strong>.   <strong> <\/strong>V\u00e1\u0161 den\u00edk m\u016f\u017ee vypadat nap\u0159\u00edklad takto:<\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Datum<\/strong><\/th><th><strong>Cvik (1 opakov\u00e1n\u00ed)<\/strong><\/th><th><strong>Pou\u017eit\u00e1 v\u00e1ha<\/strong><\/th><th><strong>Po\u010det opakov\u00e1n\u00ed (do selh\u00e1n\u00ed)<\/strong><\/th><th><strong>Pokrok<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1. leden (start)<\/td><td>Tlak s jednoru\u010dkami<\/td><td>20 kg<\/td><td>8<\/td><td>&#8211;<\/td><\/tr><tr><td>1. b\u0159ezen (pr\u016fb\u011bh)<\/td><td>Tlak s jednoru\u010dkami<\/td><td>20 kg<\/td><td>12<\/td><td>+4 opakov\u00e1n\u00ed<\/td><\/tr><tr><td>1. kv\u011bten (c\u00edl)<\/td><td>Tlak s jednoru\u010dkami<\/td><td>20 kg<\/td><td>15<\/td><td><strong>+7 opakov\u00e1n\u00ed od startu<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">3. Kardio a vytrvalost<\/h4>\n\n<h5 class=\"wp-block-heading\">3.1. \u010cas pot\u0159ebn\u00fd k dokon\u010den\u00ed ur\u010dit\u00e9 vzd\u00e1lenosti<\/h5>\n\n<p>Tato metrika p\u0159\u00edmo m\u011b\u0159\u00ed va\u0161i aerobn\u00ed v\u00fdkonnost a efektivitu. V praxi jde o \u010das, za kter\u00fd dokon\u010d\u00edte konkr\u00e9tn\u00ed vzd\u00e1lenost, nap\u0159. ub\u011bhnete 5 km a zjist\u00edte, zda je pomalej\u0161\u00ed va\u0161e sou\u010dasn\u00e9 nebo minul\u00e9 j\u00e1. Sledov\u00e1n\u00ed pokroku pak vypad\u00e1 takto:   <\/p>\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><strong>Datum<\/strong><\/th><th><strong>Vzd\u00e1lenost<\/strong><\/th><th><strong>\u010cas<\/strong><\/th><th><strong>Pokrok<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1. duben (start)<\/td><td>5 km<\/td><td>32:45 min<\/td><td>&#8211;<\/td><\/tr><tr><td>1. kv\u011bten (pr\u016fb\u011bh)<\/td><td>5 km<\/td><td>29:50 min<\/td><td>-2 minuty a 55 sekund<\/td><\/tr><tr><td>1. \u010derven (c\u00edl)<\/td><td>5 km<\/td><td>28:00 min<\/td><td><strong>-4 minuty a 45 sekund od startu<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">3.2. Ub\u011bhnut\u00e1 vzd\u00e1lenost za fixn\u00ed \u010das<\/h5>\n\n<p>Jde o ide\u00e1ln\u00ed metriku v p\u0159\u00edpad\u011b, \u017ee chcete sledovat zlep\u0161en\u00ed va\u0161eho v\u00fdkonu v pr\u016fb\u011bhu stejn\u00e9ho \u010dasu. A\u0165 u\u017e <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/?utm_source=google&#038;utm_medium=cpc&#038;utm_campaign=SRCH%20-%20BLOG%20%23DSA&#038;utm_id=21744949419&#038;gad_source=1&#038;gclid=Cj0KCQjw4cS-BhDGARIsABg4_J2rCIL2T4ym0B-VuRRR9eNtNC4ValcPsToXXA0EottbuR3BTrSWfYkaAlLuEALw_wcB\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>b\u011bh\u00e1te<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>jezd\u00edte na kole<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>plavete<\/strong><\/a> nebo se jen sna\u017e\u00edte ut\u00e9ct p\u0159ed rann\u00ed k\u00e1vou, toto \u010d\u00edslo v\u00e1m uk\u00e1\u017ee, jak se zlep\u0161ujete. <\/p>\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><strong>Datum<\/strong><\/th><th><strong>\u010cas<\/strong><\/th><th><strong>Typ aktivity<\/strong><\/th><th><strong>Vzd\u00e1lenost<\/strong><\/th><th><strong>Pokrok<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1. \u010derven (start)<\/td><td>30 minut<\/td><td>Kolo<\/td><td>12,8 km<\/td><td>&#8211;<\/td><\/tr><tr><td>1. \u010dervenec (pr\u016fb\u011bh)<\/td><td>30 minut<\/td><td>Kolo<\/td><td>14,1 km<\/td><td>+1,3 km<\/td><\/tr><tr><td>1. srpen (c\u00edl)<\/td><td>30 minut<\/td><td>Kolo<\/td><td>15 km<\/td><td><strong>+2,2 km od startu<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">3.3. Pr\u016fm\u011brn\u00e9 tempo<\/h5>\n\n<p>Jde o univerz\u00e1ln\u00ed ukazatel efektivity a rychlosti ve v\u0161ech vytrvalostn\u00edch a pohybov\u00fdch sportech, kde p\u0159ekon\u00e1v\u00e1te vzd\u00e1lenost.<\/p>\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><strong>Datum<\/strong><\/th><th><strong>Vzd\u00e1lenost<\/strong><\/th><th><strong>Pr\u016fm\u011brn\u00e9 tempo<\/strong><\/th><th><strong>Pokrok<\/strong><\/th><\/tr><\/thead><tbody><tr><td>1. \u010dervenec (start)<\/td><td>8 km<\/td><td>6:00 min\/km<\/td><td>&#8211;<\/td><\/tr><tr><td>1. srpen (pr\u016fb\u011bh)<\/td><td>8 km<\/td><td>5:45 min\/km<\/td><td>-15 sekund\/km<\/td><\/tr><tr><td>1. z\u00e1\u0159\u00ed (c\u00edl)<\/td><td>8 km<\/td><td>5:30 min\/km<\/td><td><strong>-30 sekund\/km od startu<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/iStock-928991296-1124x749.jpg\" alt=\"Kvalitativn&#xED; m&#x11B;&#x159;en&#xED; nebo hodnocen&#xED; pocit&#x16F;\" class=\"wp-image-742774\" title=\"Kvalitativn&#xED; m&#x11B;&#x159;en&#xED; nebo hodnocen&#xED; pocit&#x16F;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-928991296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-928991296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-928991296.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n<h3 class=\"wp-block-heading is-style-h3\">Kvalitativn\u00ed m\u011b\u0159en\u00ed nebo hodnocen\u00ed pocit\u016f<\/h3>\n\n<p>V tomto p\u0159\u00edpad\u011b jde o va\u0161e vnit\u0159n\u00ed pocity t\u00fdkaj\u00edc\u00ed se re\u00e1ln\u00e9ho zlep\u0161en\u00ed v ur\u010dit\u00e9 oblasti. Toto m\u011b\u0159en\u00ed m\u016f\u017ee pomoci p\u0159edch\u00e1zet p\u0159etr\u00e9nov\u00e1n\u00ed i potenci\u00e1ln\u00edm zran\u011bn\u00edm. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">1. Vn\u00edman\u00e1 n\u00e1ro\u010dnost<\/h4>\n\n<p>\u0160k\u00e1la <strong>RPE (Rate of Perceived Exertion)<\/strong> je n\u011bco jako v\u00e1\u0161 osobn\u00ed speedometer. Na stupnici <strong>od 1 (velmi lehk\u00e9) do 10 (maxim\u00e1ln\u00ed \u00fasil\u00ed)<\/strong> v\u00e1m prozrad\u00ed, jak moc va\u0161e t\u011blo makalo. \u010c\u00edm vy\u0161\u0161\u00ed \u010d\u00edslo, t\u00edm jste bl\u00ed\u017ee sv\u00e9mu limitu \u2013 a pr\u00e1v\u011b tady p\u0159ich\u00e1z\u00ed na sc\u00e9nu i RIR (Reps In Reserve), tedy po\u010det opakov\u00e1n\u00ed, kter\u00e9 byste je\u0161t\u011b zvl\u00e1dli v p\u0159\u00edpad\u011b, \u017ee by to bylo nutn\u00e9. Jin\u00fdmi slovy: RPE v\u00e1m \u0159ekne, jak moc na doraz jste \u0161li, zat\u00edmco RIR odhal\u00ed, kolik p\u00e1ry je\u0161t\u011b z\u016fstalo ve va\u0161\u00ed n\u00e1dr\u017ei.   <\/p>\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><strong>RPE (\u00fasil\u00ed)<\/strong><\/th><th><strong>RIR (opakov\u00e1n\u00ed v z\u00e1loze)<\/strong><\/th><th><strong>Pocity<\/strong><\/th><\/tr><\/thead><tbody><tr><td>RPE 6<\/td><td>4 opakov\u00e1n\u00ed<\/td><td>C\u00edt\u00edm se \u00fapln\u011b v pohod\u011b, mohl bych ud\u011blat je\u0161t\u011b 4 opakov\u00e1n\u00ed nav\u00edc. Ide\u00e1ln\u00ed pom\u011br RPE\/RIR na rozcvi\u010dku. <\/td><\/tr><tr><td>RPE 8<\/td><td>2 opakov\u00e1n\u00ed<\/td><td>Z\u00e1t\u011b\u017e je n\u00e1ro\u010dn\u011bj\u0161\u00ed, ale st\u00e1le dob\u0159e kontroluji pohyb. Ob\u011b opakov\u00e1n\u00ed v z\u00e1loze jsou bezpe\u010dn\u00e1. Ide\u00e1ln\u00ed pom\u011br RPE\/RIR na hlavn\u00ed tr\u00e9ninkov\u00e9 s\u00e9rie.  <\/td><\/tr><tr><td>RPE 9<\/td><td>1 opakov\u00e1n\u00ed<\/td><td>Velmi t\u011b\u017ek\u00e1 v\u00e1ha. Opakov\u00e1n\u00ed nav\u00edc u\u017e mo\u017en\u00e1 neud\u011bl\u00e1m \u010dist\u00e9 a dob\u0159e kontrolovan\u00e9. Je to moje hranice selh\u00e1n\u00ed.  <\/td><\/tr><tr><td>RPE 10<\/td><td>0 opakov\u00e1n\u00ed<\/td><td>Selh\u00e1n\u00ed. Posledn\u00ed opakov\u00e1n\u00ed bylo opravdu posledn\u00ed, kter\u00e9 dok\u00e1\u017eu ud\u011blat. V\u00edc p\u00e1ry v m\u00e9 n\u00e1dr\u017ei nez\u016fstalo.  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Jak to pou\u017e\u00edt:<\/strong> Pokud je v\u00e1\u0161 c\u00edl budovat svaly, v\u00e1\u0161 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-si-sestavit-kvalitni-treninkovy-plan-tipy-treninky-nejcastejsi-chyby\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tr\u00e9ninkov\u00fd pl\u00e1n<\/strong><\/a> m\u016f\u017ee vypadat nap\u0159\u00edklad takto: <em>\u201eD\u0159ep: 3 s\u00e9rie \u00d7 5 opakov\u00e1n\u00ed p\u0159i <\/em><strong><em>RPE 8<\/em><\/strong><em>&#8220;<\/em>. To znamen\u00e1, \u017ee mus\u00edte zvolit takovou v\u00e1hu, p\u0159i kter\u00e9 po p\u00e1t\u00e9m opakov\u00e1n\u00ed c\u00edt\u00edte, \u017ee byste s n\u00ed dok\u00e1zali ud\u011blat je\u0161t\u011b p\u0159esn\u011b dva d\u0159epy (RIR 2). <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">2. Technika cvi\u010den\u00ed<\/h4>\n\n<p><strong>Technika je z\u00e1kladn\u00ed k\u00e1men va\u0161eho v\u00fdkonu<\/strong> \u2013 bez n\u00ed se cel\u00fd tr\u00e9ninkov\u00fd dome\u010dek m\u016f\u017ee rychle sesypat. Proto se vyplat\u00ed sledovat ji hned po RPE, proto\u017ee dokonal\u00e9 proveden\u00ed cvik\u016f je vstupenkou k vy\u0161\u0161\u00edm v\u00e1h\u00e1m, lep\u0161\u00edm v\u00fdsledk\u016fm a ni\u017e\u0161\u00edmu riziku zran\u011bn\u00ed. V tomto p\u0159\u00edpad\u011b hodnot\u00edme techniku na z\u00e1klad\u011b subjektivn\u00edch pocit\u016f 1 (\u0161patn\u00e1) \u2013 5 (perfektn\u00ed), kter\u00e9 v\u00e1m pomohou stanovit dal\u0161\u00ed postup.  <\/p>\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><strong>Hodnocen\u00ed<\/strong><\/th><th><strong>Pocity<\/strong><\/th><th><strong>Postup<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Perfektn\u00ed (5)<\/td><td>M\u011bl\/a jsem dokonalou a kontrolovanou formu b\u011bhem cel\u00e9 s\u00e9rie.<\/td><td>Na dal\u0161\u00edm tr\u00e9ninku zkus\u00edm zv\u00fd\u0161it v\u00e1hu.<\/td><\/tr><tr><td>Dostate\u010dn\u00e9 (3)<\/td><td>P\u0159ijateln\u00e1 forma, ale ke konci s\u00e9rie jsem to u\u017e musel\/a kompenzovat (nap\u0159. pohnut\u00edm bok\u016f).<\/td><td>Budu se dr\u017eet stejn\u00e9 v\u00e1hy a p\u0159ed dal\u0161\u00edm progresem mus\u00edm zamakat na technice.<\/td><\/tr><tr><td>\u0160patn\u00e9 (1)<\/td><td>Dostal\/a jsem na frak. Pohyby byly extr\u00e9mn\u011b nekontrolovan\u00e9 a v\u00fdrazn\u011b kompenzovan\u00e9. <\/td><td>Mus\u00edm okam\u017eit\u011b sn\u00ed\u017eit v\u00e1hu, zam\u011b\u0159it se na re-kalibraci techniky pro eliminaci rizika zran\u011bn\u00ed.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">3. \u00darove\u0148 energie a pocity<\/h4>\n\n<p>M\u011b\u0159en\u00ed <strong>pokroku <\/strong>by m\u011blo b\u00fdt <strong>i o va\u0161ich pocitech.<\/strong> Ne ka\u017ed\u00fd den je toti\u017e stvo\u0159en\u00fd na p\u0159ekon\u00e1v\u00e1n\u00ed rekord\u016f, co\u017e je \u00fapln\u011b v po\u0159\u00e1dku. Zapisujte si sv\u00e9 pocity, proto\u017ee energie a n\u00e1lada jsou \u010dasto nejlep\u0161\u00edm tren\u00e9rem. Mo\u017en\u00e1 tak zjist\u00edte, \u017ee b\u011bhem dn\u016f, kdy m\u00e1te v\u00edce energie a lep\u0161\u00ed n\u00e1ladu zvl\u00e1dnete i t\u011b\u017e\u0161\u00ed tr\u00e9ninky, a naopak, kdy je \u010das d\u00e1t si rad\u011bji pauzu. Op\u011bt vyu\u017eijeme subjektivn\u00ed hodnocen\u00ed pocit\u016f na \u0161k\u00e1le 1 (nejhor\u0161\u00ed) \u2013 5 (nejlep\u0161\u00ed).   <\/p>\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><strong>Kategorie m\u011b\u0159en\u00ed<\/strong><\/th><th><strong>Sk\u00f3re<\/strong><\/th><th><strong>P\u0159\u00edklad z\u00e1znamu<\/strong><\/th><th><strong>Co si z toho vz\u00edt<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>\u00darove\u0148 energie<\/strong><\/td><td>2<\/td><td>Na tr\u00e9ninku m\u011b zm\u00e1hala \u00fanava, tak\u017ee jsem musel sn\u00ed\u017eit v\u00e1hu p\u0159i d\u0159epech o 10 %.<\/td><td>N\u00edzk\u00e9 sk\u00f3re signalizuje pot\u0159ebu regenerace nebo \u00fapravu tr\u00e9ninkov\u00e9ho objemu.<\/td><\/tr><tr><td><strong>Nepohodl\u00ed\/bolest<\/strong><\/td><td>3<\/td><td>Tup\u00e1 bolest v lev\u00e9m koleni b\u011bhem v\u00fdpad\u016f.<\/td><td>V\u010dasn\u00e1 identifikace potenci\u00e1ln\u00edho probl\u00e9mu (zran\u011bn\u00ed\/p\u0159et\u00ed\u017een\u00ed), co\u017e vy\u017eaduje \u00fapravu cviku.<\/td><\/tr><tr><td><strong>N\u00e1lada<\/strong><\/td><td>5<\/td><td>Po tr\u00e9ninku jsem se c\u00edtil spokojen\u00fd, uvoln\u011bn\u00fd a bez stresu.<\/td><td>Pozitivn\u00ed sk\u00f3re potvrzuje <a href=\"https:\/\/gymbeam.cz\/blog\/6-zpusobu-jakymi-cviceni-zlepsuje-psychicke-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>psychick\u00e9 benefity cvi\u010den\u00ed<\/strong><\/a><strong>.<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">4. Vizu\u00e1ln\u00ed a pocitov\u00e9 zm\u011bny v b\u011b\u017en\u00e9m \u017eivot\u011b<\/h4>\n\n<p>\u010c\u00edsla jsou sice fajn, ale skute\u010dn\u011b elektrizuj\u00edc\u00ed je to, kdy\u017e zm\u011bny nejen vid\u00edte, ale i c\u00edt\u00edte v ka\u017edodenn\u00edm \u017eivot\u011b. Pr\u00e1v\u011b vizu\u00e1ln\u00ed a subjektivn\u00ed zm\u011bny ve form\u011b l\u00e9pe padnouc\u00edho oble\u010den\u00ed, pevn\u011bj\u0161\u00edch sval\u016f nebo leh\u010d\u00edho v\u00fdstupu po schodech jsou \u010dasto nejsiln\u011bj\u0161\u00edm motorem motivace. Va\u0161e t\u011blo k v\u00e1m mluv\u00ed jasn\u011b \u2013 je tu \u00fasp\u011bch a m\u016f\u017eete ho c\u00edtit ka\u017ed\u00fd den. Jak si ho trackovat?   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">4.1. Focen\u00ed<\/h5>\n\n<p>Vyzkou\u0161et m\u016f\u017eete pravideln\u00e9 focen\u00ed, na kter\u00e9m si m\u016f\u017eete p\u011bkn\u011b porovnat vizu\u00e1ln\u00ed zm\u011bny. Jak na to? <\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Fotky d\u011blejte nap\u0159\u00edklad ka\u017ed\u00e9 4 \u2013 6 t\u00fddn\u016f<\/strong>, aby byly zm\u011bny dob\u0159e viditeln\u00e9.<\/li>\n\n\n\n<li>V\u017edy pou\u017e\u00edvejte stejn\u00e9 m\u00edsto, sv\u011btlo i oble\u010den\u00ed, nap\u0159. r\u00e1no na la\u010dno ve spodn\u00edm pr\u00e1dle. <\/li>\n\n\n\n<li>Vyfo\u0165te se zep\u0159edu, z boku a zezadu, abyste vid\u011bli v\u0161echny \u00fahly.<\/li>\n\n\n\n<li>Po 6 \u2013 12 t\u00fddnech si fotky porovnejte a u\u017e\u00edvejte si moment p\u0159ekvapen\u00ed z toho, jak\u00e9 zm\u011bny nastaly.<\/li>\n<\/ol>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h5 class=\"wp-block-heading\">4.2. Oble\u010den\u00ed<\/h5>\n\n<p>Mo\u017en\u00e1 budete p\u0159ekvapeni, jak up\u0159\u00edmn\u00e9 k v\u00e1m um\u00ed b\u00fdt va\u0161e <a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" rel=\"noreferrer noopener\">oble\u010den\u00ed.<\/a> Poskytne v\u00e1m okam\u017eitou, hmatatelnou zp\u011btnou vazbu, kter\u00e1 je \u010dasto p\u0159esv\u011bd\u010div\u011bj\u0161\u00ed ne\u017e \u010d\u00edslo na v\u00e1ze. Jak si pomoc\u00ed n\u011bj m\u011b\u0159it pokrok? <\/p>\n\n<ol class=\"wp-block-list\">\n<li>Vyberte si star\u00fd kus oble\u010den\u00ed, nap\u0159\u00edklad legend\u00e1rn\u00ed kalhoty, na kter\u00fdch jste naposledy p\u0159i zap\u00edn\u00e1n\u00ed skoro zlomili zip nebo \u0161aty \u010di sako, ve kter\u00e9m se v\u00e1m u\u017e h\u016f\u0159e d\u00fdch\u00e1. <\/li>\n\n\n\n<li><strong>Ka\u017ed\u00e9 2 \u2013 3 t\u00fddny si dejte m\u00f3dn\u00ed zkou\u0161ku ohn\u011bm<\/strong> \u2013 zvl\u00e1dnete zapnout kalhoty? sed\u00ed v\u00e1m l\u00e9pe? opasek jde o d\u00edrku d\u00e1l? Tyto pocity si zapi\u0161te do den\u00edku.   <\/li>\n<\/ol>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/10\/iStock-2180557418-1124x750.jpg\" alt=\"Vizu&#xE1;ln&#xED; a pocitov&#xE9; zm&#x11B;ny v b&#x11B;&#x17E;n&#xE9;m &#x17E;ivot&#x11B;\" class=\"wp-image-742778\" title=\"Vizu&#xE1;ln&#xED; a pocitov&#xE9; zm&#x11B;ny v b&#x11B;&#x17E;n&#xE9;m &#x17E;ivot&#x11B;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-2180557418-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-2180557418-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/10\/iStock-2180557418.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h4 class=\"wp-block-heading\">5. Fit pocit p\u0159i ka\u017edodenn\u00edch \u010dinnostech<\/h4>\n\n<p>Zde se zam\u011b\u0159\u00edme na fyzick\u00e9 pocity, p\u0159i kter\u00fdch si m\u016f\u017eete \u0159\u00edct, \u017ee ka\u017edodenn\u00ed \u017eivot se zd\u00e1 b\u00fdt snaz\u0161\u00ed. Op\u011bt n\u00e1m m\u016f\u017ee pomoci p\u0159ehledn\u00e1 tabulka, kde se pod\u00edv\u00e1me na z\u00e1znamy na startu a po 6 t\u00fddnech pokroku. <\/p>\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><strong>Fit pocit<\/strong><\/th><th><strong>P\u016fvodn\u00ed stav<\/strong><\/th><th><strong>Pokrok po 6 t\u00fddnech<\/strong><\/th><\/tr><\/thead><tbody><tr><td>S\u00edla a vytrvalost<\/td><td>Vyn\u00e1\u0161en\u00ed n\u00e1kupu po schodech bylo jako olympijsk\u00e1 discipl\u00edna, proti kter\u00e9 protestovala hlavn\u011b moje z\u00e1da. Fun\u011bl jsem jako lokomotiva. <\/td><td>N\u00e1kup vynesu s \u00fasm\u011bvem a bez zad\u00fdch\u00e1n\u00ed. Dokonce si to obl\u00edbila i moje z\u00e1da. <\/td><\/tr><tr><td>Mobilita<\/td><td>Rann\u00ed vst\u00e1v\u00e1n\u00ed z postele bylo jako gymnastick\u00e1 discipl\u00edna. C\u00edtil\/a jsem ztuhlost po cel\u00e9m t\u011ble. <\/td><td>R\u00e1no vylet\u00edm z postele jako raketa. Bez ztuhlosti a s lehkost\u00ed. <\/td><\/tr><tr><td>Aerobn\u00ed kapacita<\/td><td>Ka\u017ed\u00fd kopec byl pro m\u011b jako mal\u00fd Mount Everest. Zad\u00fdchal\/a jsem se d\u0159\u00edv, ne\u017e ve sluch\u00e1tk\u00e1ch za\u010dal hr\u00e1t m\u016fj obl\u00edben\u00fd playlist. <\/td><td>Do kopce jdu slu\u0161n\u00fdm tempem, dokonce p\u0159i tom telefonuji a nem\u00e1m probl\u00e9m s dechem.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Prakticke_nastroje_pro_sledovani_pokroku\"><\/span>Praktick\u00e9 n\u00e1stroje pro sledov\u00e1n\u00ed pokroku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Sledov\u00e1n\u00ed pokroku v dne\u0161n\u00ed dob\u011b neznamen\u00e1 jen pap\u00edr a tu\u017eku. Modern\u00ed technologie v\u00e1m d\u00e1vaj\u00ed do rukou inteligentn\u00ed par\u0165\u00e1ky, kte\u0159\u00ed sleduj\u00ed ka\u017ed\u00fd v\u00e1\u0161 krok, zvednut\u00ed \u010dinky, \u010das i sp\u00e1len\u00e9 kalorie. D\u00edky tomu je tracking pokroku mnohem jednodu\u0161\u0161\u00ed ne\u017e v minulosti. Vyzkou\u0161et m\u016f\u017eete nap\u0159\u00edklad:   <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Chytr\u00e9 hodinky, fitness n\u00e1ramky \u010di prsteny<\/strong> jako Garmin, Apple Watch, Oura Ring a podobn\u011b, kter\u00e9 v\u00e1m dok\u00e1\u017eou automaticky m\u011b\u0159it v\u0161e od sp\u00e1len\u00fdch kalori\u00ed a u\u0161l\u00e9 vzd\u00e1lenosti a\u017e po kvalitu sp\u00e1nku \u010di variabilitu srde\u010dn\u00edho rytmu.<\/li>\n\n\n\n<li>Aplikace, kter\u00e9 zaznamen\u00e1van\u00e9 metriky jednodu\u0161e prom\u011bn\u00ed na grafy, tak\u017ee kone\u010dn\u011b uvid\u00edte, jak jste se zlep\u0161ili. Velk\u00fd p\u0159ehled t\u011bchto pomocn\u00edk\u016f jsme si shrnuli v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/8-aplikaci-do-mobilu-a-stranek-pro-fitness-motivaci-a-lepsi-vykon\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>TOP fitness aplikace na cvi\u010den\u00ed, sledov\u00e1n\u00ed kalori\u00ed, m\u011b\u0159en\u00ed pokroku a v\u00fdkonnosti.<\/strong><\/a> <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"TOP4_nejcastejsi_chyby_pri_sledovani_pokroku_a_jak_se_jim_vyhnout\"><\/span>TOP4 nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i sledov\u00e1n\u00ed pokroku a jak se jim vyhnout<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ne\u017e se s vervou pust\u00edte do sledov\u00e1n\u00ed pokroku, je\u0161t\u011b v\u00e1s zdr\u017e\u00edm na p\u00e1r sekund. Jen v kr\u00e1tkosti si zm\u00edn\u00edme nej\u010dast\u011bj\u0161\u00ed chyby p\u0159i trackingu a p\u0159id\u00e1me i mo\u017enosti, jak se jim vyhnout. <\/p>\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><strong>Chyba<\/strong><\/th><th><strong>\u0158e\u0161en\u00ed<\/strong><\/th><\/tr><\/thead><tbody><tr><td>P\u0159\u00edli\u0161 \u010dast\u00e9 v\u00e1\u017een\u00ed<\/td><td>V\u011b\u0159te v proces. Va\u017ete se jednou za 1 \u2013 2 t\u00fddny za stejn\u00fdch podm\u00ednek a propojte to s m\u011b\u0159en\u00edm tak, jak jsme si zmi\u0148ovali v\u00fd\u0161e. <\/td><\/tr><tr><td>Porovn\u00e1v\u00e1n\u00ed se s ostatn\u00edmi<\/td><td>Soust\u0159e\u010fte se na sv\u016fj vlastn\u00ed pokrok, ne na Instagram ostatn\u00edch. Soci\u00e1ln\u00ed s\u00edt\u011b jsou opravdu nejm\u00e9n\u011b d\u016fle\u017eit\u00e1 \u010d\u00e1st t\u00e9to cesty. <\/td><\/tr><tr><td>Ignorov\u00e1n\u00ed kvalitativn\u00edch metrik<\/td><td>V\u0161\u00edmejte si v\u00edce sv\u00e9 n\u00e1lady a \u00farovn\u011b energie tak, jak jsme si zmi\u0148ovali v \u010d\u00e1sti o kvalitativn\u00edch metrik\u00e1ch.<\/td><\/tr><tr><td>\u010cek\u00e1n\u00ed na v\u00fdsledky a vzd\u00e1n\u00ed se je\u0161t\u011b p\u0159ed jejich dosa\u017een\u00edm.<\/td><td>Pokrok nen\u00ed line\u00e1rn\u00ed, ale jeho sledov\u00e1n\u00ed zaru\u010duje, \u017ee jdete spr\u00e1vn\u00fdm sm\u011brem. V\u00fdsledky si vy\u017eaduj\u00ed sv\u016fj \u010das. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Sledov\u00e1n\u00ed pokroku je jak\u00e1si tajn\u00e1 zbra\u0148, kter\u00e1 v\u00e1m pom\u016f\u017ee dos\u00e1hnout va\u0161ich c\u00edl\u016f. Skute\u010dn\u00fd pokrok vy\u017eaduje <strong>kombinaci kvantitativn\u00edch dat<\/strong> (\u010d\u00edsla z v\u00e1hy, obvody, objem tr\u00e9ninku, tempo b\u011bhu) <strong>a kvalitativn\u00edch metrik<\/strong> (RPE, technika, energie a pocity), tedy mix \u010d\u00edsel a pocit\u016f. Kvantitativn\u00ed m\u011b\u0159en\u00ed v\u00e1m uk\u00e1\u017ee <strong>co<\/strong> se zm\u011bnilo, zat\u00edmco kvalitativn\u00ed m\u011b\u0159en\u00ed odhal\u00ed <strong>jak<\/strong> se p\u0159i tom c\u00edt\u00edte a zda je va\u0161e cesta <strong>dlouhodob\u011b udr\u017eiteln\u00e1<\/strong>.   <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pravideln\u00e9 zaznamen\u00e1v\u00e1n\u00ed v tr\u00e9ninkov\u00e9m den\u00edku \u2013 a\u0165 u\u017e pomoc\u00ed jednoduch\u00e9ho z\u00e1pisn\u00edku, nebo modern\u00edch aplikac\u00ed a chytr\u00fdch za\u0159\u00edzen\u00ed m\u011bn\u00ed mlhav\u00e9 pocity na <strong>hmatateln\u00fd d\u016fkaz<\/strong> o va\u0161em \u00fasil\u00ed. Ty se pak daj\u00ed vyu\u017e\u00edt jako siln\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/10-zpusobu-jak-se-motivovat-ke-cviceni\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>motiva\u010dn\u00ed motor<\/strong><\/a> a navig\u00e1tor na cest\u011b k c\u00edli. Neplat\u00ed to v\u0161ak jen pro cvi\u010den\u00ed a sledovat se vyplat\u00ed i ukazatele va\u0161eho celkov\u00e9ho zdrav\u00ed, jak\u00fdmi jsou nap\u0159\u00edklad<strong> krevn\u00ed tlak \u010di cukr v krvi.<\/strong> Z\u00edsk\u00e1te tak dal\u0161\u00ed d\u00edlek z mozaiky k lep\u0161\u00edmu j\u00e1. Dr\u017e\u00edme v\u00e1m palce!   <\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/workout-accessories\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWorkout Accessories\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>Sledov\u00e1n\u00ed pokroku je jedn\u00edm z nejefektivn\u011bj\u0161\u00edch n\u00e1stroj\u016f na cest\u011b k dosahov\u00e1n\u00ed c\u00edl\u016f. V \u010dl\u00e1nku se pod\u00edv\u00e1me na \u0161ikovn\u00e9 mo\u017enosti, jak zaznamen\u00e1vat sv\u016fj pokrok a zam\u011b\u0159it se p\u0159itom na podstatn\u00e9 metriky, kter\u00e9 v\u00e1s p\u0159ivedou k \u00fasp\u011bchu. <\/p>\n","protected":false},"author":120,"featured_media":744112,"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":[32],"tags":[7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-744111","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-zdravi","9":"tag-zdravy-zivotni-styl","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak efektivn\u011b sledovat progres: Propojen\u00ed dat, pocit\u016f a v\u00fdkonu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak m\u011b\u0159it a sledovat pokrok? 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