{"id":1054,"date":"2025-10-02T16:03:03","date_gmt":"2025-10-02T16:03:03","guid":{"rendered":"https:\/\/svetkulturistiky.cz\/?p=1054"},"modified":"2025-10-02T16:03:03","modified_gmt":"2025-10-02T16:03:03","slug":"rady-pro-hardgainery-jak-nabrat-hmotu-bez-vymluv-a-efektivne","status":"publish","type":"post","link":"http:\/\/svetkulturistiky.cz\/index.php\/2025\/10\/02\/rady-pro-hardgainery-jak-nabrat-hmotu-bez-vymluv-a-efektivne\/","title":{"rendered":"RADY PRO HARDGAINERY: JAK NABRAT HMOTU \u2013 BEZ V\u00ddMLUV A EFEKTIVN\u011a"},"content":{"rendered":"

N\u011bkdo m\u00e1 to \u0161t\u011bst\u00ed, \u017ee se pod\u00edv\u00e1 na \u010dinku a nabere dv\u011b kila hmoty. A pak jsou cvi\u010denci, pro kter\u00e9 je budov\u00e1n\u00ed sval\u016f extr\u00e9mn\u011b obt\u00ed\u017en\u00e9. Proti jejich neutuchaj\u00edc\u00ed snaze stoj\u00ed genetika, metabolismus dosahuj\u00edc\u00ed rychlosti sv\u011btla, n\u00e1ro\u010dn\u00e1 pr\u00e1ce a \u0159ada dal\u0161\u00edch faktor\u016f. <\/strong><\/h3>\n

A pr\u00e1v\u011b na tu skupinu m\u00e9n\u011b \u0161\u0165astn\u00fdch pr\u00e1v\u011b c\u00edl\u00edme. M\u00e1me kupu dobr\u00fdch rad, kter\u00e9 i v\u00e1m pomohou svaly nabrat a udr\u017eet.<\/p>\n

B\u00fdt hardgainer nen\u00ed v\u00fdmluva, je to jen v\u00fdchoz\u00ed bod<\/strong><\/h2>\n

Hardgainer je \u010dlov\u011bk p\u0159irozen\u011b \u0161t\u00edhl\u00e9 a\u017e huben\u00e9 postavy, kter\u00fd do sebe m\u016f\u017ee nal\u00e1dovat sv\u00ed\u010dkovou a deset knedl\u00edk\u016f, ani\u017e by se jeho v\u00e1ha hnula nahoru. Jakkoliv to m\u016f\u017ee b\u00fdt praktick\u00e1 pro b\u011b\u017en\u00e9ho smrteln\u00edka, kdy\u017e se s\u00a0touhle v\u00fdbavou chcete v\u011bnovat kulturistice, m\u00e1te pom\u011brn\u011b velk\u00fd probl\u00e9m. Ov\u0161em nikoliv probl\u00e9m nep\u0159ekonateln\u00fd.<\/p>\n

Nejsp\u00ed\u0161 pat\u0159\u00edte k\u00a0tzv. ektomorf\u016fm, tedy t\u011blesn\u00e9mu typu lid\u00ed, kte\u0159\u00ed maj\u00ed drobn\u00e9 klouby, dlouh\u00e9 kon\u010detiny, k\u0159ehkou kostru a n\u00edzk\u00fd pod\u00edl tuku v\u00a0t\u011ble. Tenhle sv\u016fj z\u00e1klad nijak zm\u011bnit nem\u016f\u017eete, ale m\u016f\u017eete se s\u00a0t\u00edm nau\u010dit pracovat. Na z\u00e1klad\u011b dostupn\u00fdch informac\u00ed a osv\u011bd\u010den\u00fdch postup\u016f si tr\u00e9nink, stravu i \u017eivotn\u00ed styl nastav\u00edte tak, abyste svaly budovaly.<\/p>\n

Tr\u00e9nink pro hardgainery \u2013 kvalita v\u00edt\u011bz\u00ed nad kvantitou<\/strong><\/h2>\n

Hardgaine\u0159i se dopou\u0161t\u00ed stejn\u00fdch za\u010d\u00e1te\u010dnick\u00fdch chyb jako jak\u00fdkoliv jin\u00fd sportovec. N\u011bkter\u00e9 chyby se jim ale v\u00fdrazn\u011b v\u00edc vymst\u00ed. Nap\u0159\u00edklad p\u0159\u00edli\u0161 dlouh\u00e9 nebo p\u0159\u00edli\u0161 \u010dast\u00e9 tr\u00e9ninky. To nen\u00ed nic, z\u00a0\u010deho by jejich rychl\u00fd metabolismus vyprodukoval n\u011bjak\u00fd ten sval nav\u00edc. Pot\u0159ebuj\u00ed se zam\u011b\u0159it na kr\u00e1tk\u00e9, intenzivn\u00ed cvi\u010debn\u00ed jednotky a kl\u00e1st velk\u00fd d\u016fraz na regeneraci.<\/p>\n

P\u0159\u00edkladem tr\u00e9ninkov\u00e9ho pl\u00e1nu pro za\u010d\u00e1te\u010dn\u00edky s\u00a0cejchem hardgainera by mohl b\u00fdt t\u0159eba tento:<\/p>\n\n\n\n\n\n\n
Den v t\u00fddnu<\/strong><\/td>\nZam\u011b\u0159en\u00ed tr\u00e9ninku<\/strong><\/td>\nHlavn\u00ed cviky<\/strong><\/td>\n<\/tr>\n
Pond\u011bl\u00ed<\/td>\nS\u00edla a objem<\/td>\nD\u0159epy s\u00a0\u010dinkou za hlavou, 4×6<\/p>\n

Bench press, 4×6<\/p>\n

P\u0159\u00edtahy v\u00a0p\u0159edklonu, 4×8<\/td>\n<\/tr>\n

St\u0159eda<\/td>\nDopl\u0148uj\u00edc\u00ed<\/td>\nMrtv\u00fd tah, 3×5<\/p>\n

Shyby 4x do vy\u010derp\u00e1n\u00ed<\/p>\n

Tlaky na ramena, 4×8<\/td>\n<\/tr>\n

P\u00e1tek<\/td>\nIntenzita<\/td>\nD\u0159epy s\u00a0\u010dinkou vp\u0159edu, 3×8<\/p>\n

Bench press na naklon\u011bn\u00e9 lavici, 3×10<\/p>\n

P\u0159\u00edtahy se spodn\u00ed kladkou vsed\u011b, 4×8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Mezi s\u00e9riemi odpo\u010d\u00edvejte<\/strong> 90-120 sekund. Opravdu bu\u010fte trp\u011bliv\u00ed a dodr\u017eujte takto dlouh\u00e9 pauzy, va\u0161e t\u011blo je pot\u0159ebuje.<\/p>\n

Pohl\u00eddejte si tz. progresivn\u00ed p\u0159et\u00ed\u017een\u00ed<\/strong> \u2013 sna\u017ete se ka\u017ed\u00fd t\u00fdden m\u00edrn\u011b nav\u00fd\u0161it z\u00e1t\u011b\u017e nebo po\u010det proveden\u00fdch opakov\u00e1n\u00ed.<\/p>\n

K\u00a0hlavn\u00edm cvik\u016fm je mo\u017en\u00e9 p\u0159idat jeden \u010di dva dopl\u0148uj\u00edc\u00ed, nap\u0159\u00edklad na b\u0159icho, l\u00fdtka atd., ale efektivn\u00ed stimulace dos\u00e1hnete i pouze proveden\u00edm cvik\u016f z\u00a0rozpisu. Cvi\u010dit byste opravdu m\u011bli pouze t\u0159ikr\u00e1t t\u00fddn\u011b, maxim\u00e1ln\u011b \u010dty\u0159ikr\u00e1t. Pro v\u00e1s je ale regenerace skute\u010dn\u011b d\u016fle\u017eitou f\u00e1z\u00ed. Zkuste si to v\u00a0hlav\u011b nastavit tak, \u017ee vy se prost\u011b k\u00a0t\u011bm sval\u016fm sv\u00fdm zp\u016fsobem prole\u017e\u00edte. Odjedete kr\u00e1tk\u00fd, intenzivn\u00ed tr\u00e9nink a pak \u0161up \u2013 odpo\u010dinek, a\u0165 maj\u00ed svaly mo\u017enost r\u016fst.<\/p>\n

Strava pro hardgainery \u2013 hlavn\u00ed motto: \u201eKalorie, kam se pod\u00edv\u00e1\u0161.\u201c<\/strong><\/h2>\n

Nev\u011b\u0159ili byste, kolik hardgainer\u016f je p\u0159esv\u011bd\u010deno o tom, \u017ee konzumuj\u00ed dostatek kalori\u00ed a p\u0159itom to nen\u00ed v\u016fbec pravda. Pe\u010dliv\u00fd monitoring je skute\u010dn\u011b na m\u00edst\u011b, zejm\u00e9na zpo\u010d\u00e1tku, ne\u017e si v\u0161e spr\u00e1vn\u011b nastav\u00edte.<\/p>\n

    \n
  • Kolik kalori\u00ed pot\u0159ebujete?<\/strong><\/li>\n<\/ul>\n

    Pro za\u010d\u00e1tek zkuste 48-55 kcal na kilogram svoj\u00ed v\u00e1hy za den. To by pro sportovce o v\u00e1ze 70 kg znamenalo kalorick\u00fd p\u0159\u00edjem 3\u00a0300 \u2013 3\u00a0850 kcal denn\u011b.<\/p>\n

    Kdy\u017e se po t\u00fddnu \u010di dvou v\u00e1ha nepohne nahoru, p\u0159idejte dal\u0161\u00edch 250-500 kcal.<\/p>\n

      \n
    • Jak nastavit makro\u017eiviny?<\/strong><\/li>\n<\/ul>\n

      Takov\u00fd dobr\u00fd odrazov\u00fd m\u016fstek bude n\u00e1sleduj\u00edc\u00ed doporu\u010den\u00ed:<\/p>\n

      B\u00edlkoviny: 1,6-2,2 g\/kg<\/p>\n

      Sacharidy: 4-7 g\/kg (P\u0159ijde v\u00e1m to moc? Nem\u00e1te se \u010deho b\u00e1t, va\u0161e t\u011blo pot\u0159ebuje kupu energie.)<\/p>\n

      Tuky: 1 \u2013 1,2 g\/kg (Samoz\u0159ejm\u011b si hl\u00eddejte jejich zdroje a kvalitu.)<\/p>\n

        \n
      • Tipy v\u00a0r\u00e1mci dne<\/strong><\/li>\n<\/ul>\n

        Sna\u017ete se j\u00edst pravideln\u011b<\/strong> v\u00a0pr\u016fb\u011bhu cel\u00e9ho dne, tzn. 5-6 porc\u00ed s\u00a0rozestupem 2-3 hodin.<\/p>\n

        Pohl\u00eddejte si, aby sn\u00eddan\u011b<\/strong> byla v\u00fd\u017eivn\u00e1, s\u00a0dostate\u010dn\u00fdm obsahem sacharid\u016f i b\u00edlkovin. T\u011blo pot\u0159ebuje po noci nastartovat anabolismus.<\/p>\n

        P\u0159ij\u00edmejte kalorie i v\u00a0tekut\u00e9 form\u011b<\/strong>, skv\u011bl\u00e9 jsou nejr\u016fzn\u011bj\u0161\u00ed smoothie n\u00e1poje obohacen\u00e9 t\u0159eba o o\u0159echov\u00e1 m\u00e1sla.<\/p>\n

        Suplementy pro hardgainery \u2013 pomohou, ale z\u00e1zraky neum\u00ed<\/strong><\/h2>\n

        V\u017edy prim\u00e1rn\u011b investuje do kvalitn\u00ed, vyv\u00e1\u017een\u00e9 stravy, teprve pak p\u0159ijdou na \u0159adu v\u00fd\u017eivov\u00e9 dopl\u0148ky. Ty v\u00e1m samoz\u0159ejm\u011b mohou hodn\u011b prosp\u011bt, ale v\u017edy mus\u00edte myslet na to, \u017ee skute\u010dn\u011b jen \u201edopl\u0148uj\u00ed\u201c vylad\u011bn\u00fd j\u00eddeln\u00ed\u010dek. Nejsou tu od toho, aby za v\u00e1s lepily n\u011bjak\u00e9 z\u00e1sadn\u00ed stravovac\u00ed nedostatky.<\/p>\n

        Do \u010deho ur\u010dit\u011b investovat?<\/strong><\/p>\n

          \n
        • Syrov\u00e1tkov\u00fd proteinov\u00fd pr\u00e1\u0161ek \u2013 skv\u011bl\u00fd po tr\u00e9ninku, rychle se vst\u0159eb\u00e1v\u00e1.<\/li>\n
        • Gainer \u2013 kombinace b\u00edlkovin a sacharid\u016f, pom\u016f\u017ee v\u00e1m dos\u00e1hnout pot\u0159ebn\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu.<\/li>\n
        • Kreatin monohydr\u00e1t \u2013 m\u00e1 p\u0159\u00edzniv\u00fd vliv na v\u00fdkonnost, s\u00edlu i objem.<\/li>\n
        • Omega-3 mastn\u00e9 kyseliny \u2013 podporuj\u00ed regeneraci, nab\u00edz\u00ed zaj\u00edmav\u00e9 protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky.<\/li>\n
        • Multivitamin + multiminer\u00e1l \u2013 z\u00e1kladn\u00ed produkt pokr\u00fdvaj\u00edc\u00ed zv\u00fd\u0161en\u00e9 n\u00e1roky sportovc\u016f na p\u0159\u00edsun b\u011b\u017en\u00fdch vitamin\u016f a miner\u00e1l\u016f.<\/li>\n<\/ul>\n

          Regenerace a \u017eivotn\u00ed styl<\/strong><\/h2>\n

          U\u017e tady padlo, \u017ee hardgainer se mus\u00ed nau\u010dit nejenom tr\u00e9novat a j\u00edst, ale taky odpo\u010d\u00edvat. Co to znamen\u00e1 v\u00a0praxi?<\/p>\n

            \n
          • Kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek<\/strong> \u2013 tzn. 7-9 hodin denn\u011b.<\/li>\n
          • Kontrola nad stresem<\/strong> \u2013 jak zn\u00e1mo dlouhodob\u00fd, chronick\u00fd stres navy\u0161uje hladinu hormonu kortizolu. A ten je v\u00fdrazn\u00fdm katabolick\u00fdm \u010dinitelem, tzn. \u201epo\u017e\u00edr\u00e1\u201c svalovou hmotu, kterou jste tak tvrd\u011b vybudovali. Kdo vzhledem ke sv\u00fdm n\u00e1ro\u010dn\u00fdm pracovn\u00edm z\u00e1vazk\u016fm nebo soukrom\u00fdm probl\u00e9m\u016fm \u010del\u00ed vysok\u00e9 m\u00ed\u0159e stresu, m\u011bl by se ho nau\u010dit zpracov\u00e1vat. \u010casto pom\u00e1h\u00e1 meditace, nebo t\u0159eba oby\u010dejn\u00e9 proch\u00e1zky v\u00a0parku \u010di lese, cvi\u010den\u00ed j\u00f3gy (nesm\u011bjte se, nen\u00ed to aktivita jen pro \u017eeny), sauna \u010di mas\u00e1\u017ee.<\/li>\n<\/ul>\n

            Nej\u010dast\u011bj\u0161\u00ed chyby \u2013 seznamte se s\u00a0nimi a ned\u011blejte je<\/strong><\/h2>\n

            Asi by bylo dobr\u00e9 zd\u016fraznit, \u017ee nechybuj\u00ed jenom hardgaine\u0159i. T\u00fdk\u00e1 se to v\u0161ech za\u010d\u00e1te\u010dn\u00edk\u016f \u010di st\u0159edn\u011b pokro\u010dil\u00fdch… dokonce i prof\u00edk\u016f. Chybovat je prost\u011b lidsk\u00e9. D\u016fle\u017eit\u00e9 ov\u0161em je chybu odhalit a napravit, n\u00e1sledn\u011b se z\u00a0n\u00ed pou\u010dit a u\u017e ji neopakovat. Kter\u00e9 chyby pat\u0159\u00ed k\u00a0obl\u00edben\u00fdm mezi hardgainery?<\/p>\n

              \n
            • P\u0159\u00edli\u0161 \u010dast\u00e9 a dlouh\u00e9 cvi\u010den\u00ed<\/strong> \u2013 prost\u011b to milujete a nem\u016f\u017eete p\u0159estat! A\u017e na to, \u017ee v\u00e1m takov\u00fd p\u0159\u00edstup \u0161kod\u00ed. Pocvi\u010dte se v\u00a0sebeovl\u00e1d\u00e1n\u00ed a pohl\u00eddejte si spr\u00e1vnou frekvenci i d\u00e9lku tr\u00e9nink\u016f.<\/li>\n
            • N\u00edzk\u00fd kalorick\u00fd p\u0159\u00edjem<\/strong> \u2013 \u017ee se v\u00e1m \u201ezd\u00e1, \u017ee j\u00edte dost\u201c, to prost\u011b nesta\u010d\u00ed. Alespo\u0148 n\u011bjakou dobu budete muset kalorie po\u010d\u00edtat, abyste si mohli b\u00fdt jist\u00ed, \u017ee jich konzumujete adekv\u00e1tn\u00ed mno\u017estv\u00ed.<\/li>\n
            • Strach z\u00a0tuk\u016f a sacharid\u016f<\/strong> \u2013 ten jste nejsp\u00ed\u0161 odkoukali od t\u011bch sportovc\u016f, kte\u0159\u00ed sice hmotu nab\u00edraj\u00ed pom\u011brn\u011b snadno, ale stejn\u011b dob\u0159e ukl\u00e1daj\u00ed i tuky. Mus\u00ed tedy p\u0159\u00edjem sacharid\u016f i tuk\u016f dr\u017eet pod kontrolou. Vy si v\u00a0tomto ohledu ale m\u016f\u017eete ledacos dop\u0159\u00e1t.<\/li>\n
            • Nedostatek sp\u00e1nku<\/strong> \u2013 svaly opravdu rostou, kdy\u017e sp\u00edte. Tak na to myslete, zachumlejte se v\u010das pod pe\u0159inu a dobrou noc.<\/li>\n
            • Netrp\u011blivost<\/strong> \u2013 s\u00a0tou se pot\u00fdkaj\u00ed v\u0161ichni. To rozhodn\u011b nen\u00ed typicky hardgainerovsk\u00e1 vlastnost. S\u00a0t\u00edm rozd\u00edlem, \u017ee hardgaine\u0159i pot\u0159ebuj\u00ed dvojn\u00e1sobnou d\u00e1vku trp\u011blivosti, ne\u017e se budou moct radovat z\u00a0v\u00fdrazn\u011bj\u0161\u00edch v\u00fdsledk\u016f.<\/li>\n<\/ul>\n

              Jak udr\u017eet motivaci a monitorovat pokroky<\/strong><\/h2>\n

              Pouh\u00fd pohled do zrcadla nesta\u010d\u00ed, pot\u0159ebujete m\u00edt mo\u017enost porovn\u00e1n\u00ed, co\u017e se v\u00e1m nejl\u00e9pe poda\u0159\u00ed, kdy\u017e se vyfot\u00edte<\/strong> v\u00a0plavk\u00e1ch nebo spodn\u00edm pr\u00e1dle zep\u0159edu, zezadu a z\u00a0boku. Focen\u00ed opakujte po 3-4 t\u00fddnech, ide\u00e1ln\u011b st\u00e1le ve stejn\u00e9m oble\u010den\u00ed.<\/p>\n

              Ur\u010dit\u011b tak\u00e9 d\u00e1v\u00e1 smysl se ka\u017ed\u00fd t\u00fdden v\u00e1\u017eit<\/strong> \u2013 doporu\u010dujeme r\u00e1no, nala\u010dno. Hodnoty si zapisujte.<\/p>\n

              Dobrou v\u00fdpov\u011bdn\u00ed hodnotu m\u00e1 tak\u00e9 m\u011b\u0159en\u00ed obvodu<\/strong> pa\u017e\u00ed, hrudn\u00edku, pasu a stehna.<\/p>\n

              A pak je tu samoz\u0159ejm\u011b tr\u00e9ninkov\u00fd<\/strong> den\u00edk<\/strong>, kter\u00fd toho o va\u0161em \u00fasil\u00ed a v\u00fdsledc\u00edch prozrad\u00ed opravdu hodn\u011b.<\/p>\n

               <\/p>\n

              Tak co, u\u017e jste se sm\u00ed\u0159ili s\u00a0t\u00edm, \u017ee nenab\u00edr\u00e1te hmotu tak snadno jako v\u00e1\u0161 tr\u00e9ninkov\u00fd partner? Zkuste se s\u00a0n\u00edm neporovn\u00e1vat, ale sp\u00ed\u0161e \u0159e\u0161it vlastn\u00ed pokroky. Uv\u011bdomte si, \u017ee ka\u017ed\u00e9 kilo sval\u016f, kter\u00e9 naberete, je v\u00fdsledkem stovky dobr\u00fdch rozhodnut\u00ed, kter\u00e1 mus\u00edte ud\u011blat. Investujte sv\u016fj \u010das a energii, vyzbrojte se d\u00e1vkou trp\u011blivosti a ono to p\u016fjde.<\/p>\n","protected":false},"excerpt":{"rendered":"

              N\u011bkdo m\u00e1 to \u0161t\u011bst\u00ed, \u017ee se pod\u00edv\u00e1 na \u010dinku a nabere dv\u011b kila hmoty. A pak jsou cvi\u010denci, pro kter\u00e9 je budov\u00e1n\u00ed sval\u016f extr\u00e9mn\u011b obt\u00ed\u017en\u00e9. Proti jejich neutuchaj\u00edc\u00ed snaze stoj\u00ed genetika, metabolismus dosahuj\u00edc\u00ed rychlosti sv\u011btla, n\u00e1ro\u010dn\u00e1 pr\u00e1ce a \u0159ada dal\u0161\u00edch faktor\u016f. A pr\u00e1v\u011b na tu skupinu m\u00e9n\u011b \u0161\u0165astn\u00fdch pr\u00e1v\u011b c\u00edl\u00edme. M\u00e1me kupu dobr\u00fdch rad, kter\u00e9 i v\u00e1m pomohou svaly nabrat a udr\u017eet. B\u00fdt hardgainer nen\u00ed v\u00fdmluva, je to jen v\u00fdchoz\u00ed bod Hardgainer je \u010dlov\u011bk p\u0159irozen\u011b \u0161t\u00edhl\u00e9 a\u017e huben\u00e9 postavy, kter\u00fd do sebe m\u016f\u017ee nal\u00e1dovat sv\u00ed\u010dkovou a deset knedl\u00edk\u016f, ani\u017e by se jeho v\u00e1ha hnula nahoru. Jakkoliv to m\u016f\u017ee b\u00fdt praktick\u00e1 pro b\u011b\u017en\u00e9ho smrteln\u00edka, kdy\u017e se s\u00a0touhle v\u00fdbavou chcete v\u011bnovat kulturistice, m\u00e1te pom\u011brn\u011b velk\u00fd probl\u00e9m. Ov\u0161em nikoliv probl\u00e9m nep\u0159ekonateln\u00fd. Nejsp\u00ed\u0161 pat\u0159\u00edte k\u00a0tzv. ektomorf\u016fm, tedy t\u011blesn\u00e9mu typu lid\u00ed, kte\u0159\u00ed maj\u00ed drobn\u00e9 klouby, dlouh\u00e9 kon\u010detiny, k\u0159ehkou kostru a n\u00edzk\u00fd pod\u00edl tuku v\u00a0t\u011ble. Tenhle sv\u016fj z\u00e1klad nijak zm\u011bnit nem\u016f\u017eete, ale m\u016f\u017eete se s\u00a0t\u00edm nau\u010dit pracovat. Na z\u00e1klad\u011b dostupn\u00fdch informac\u00ed a osv\u011bd\u010den\u00fdch postup\u016f si tr\u00e9nink, stravu i \u017eivotn\u00ed styl nastav\u00edte tak, abyste svaly budovaly. Tr\u00e9nink pro hardgainery \u2013 kvalita v\u00edt\u011bz\u00ed nad kvantitou Hardgaine\u0159i se dopou\u0161t\u00ed stejn\u00fdch za\u010d\u00e1te\u010dnick\u00fdch chyb jako jak\u00fdkoliv jin\u00fd sportovec. N\u011bkter\u00e9 chyby se jim ale v\u00fdrazn\u011b v\u00edc vymst\u00ed. Nap\u0159\u00edklad p\u0159\u00edli\u0161 dlouh\u00e9 nebo p\u0159\u00edli\u0161 \u010dast\u00e9 tr\u00e9ninky. To nen\u00ed nic, z\u00a0\u010deho by jejich rychl\u00fd metabolismus vyprodukoval n\u011bjak\u00fd ten sval nav\u00edc. Pot\u0159ebuj\u00ed se zam\u011b\u0159it na kr\u00e1tk\u00e9, intenzivn\u00ed cvi\u010debn\u00ed jednotky a kl\u00e1st velk\u00fd d\u016fraz na regeneraci. P\u0159\u00edkladem tr\u00e9ninkov\u00e9ho pl\u00e1nu pro za\u010d\u00e1te\u010dn\u00edky s\u00a0cejchem hardgainera by mohl b\u00fdt t\u0159eba tento: Den v t\u00fddnu Zam\u011b\u0159en\u00ed tr\u00e9ninku Hlavn\u00ed cviky Pond\u011bl\u00ed S\u00edla a objem D\u0159epy s\u00a0\u010dinkou za hlavou, 4×6 Bench press, 4×6 P\u0159\u00edtahy v\u00a0p\u0159edklonu, 4×8 St\u0159eda Dopl\u0148uj\u00edc\u00ed Mrtv\u00fd tah, 3×5 Shyby 4x do vy\u010derp\u00e1n\u00ed Tlaky na ramena, 4×8 P\u00e1tek Intenzita D\u0159epy s\u00a0\u010dinkou vp\u0159edu, 3×8 Bench press na naklon\u011bn\u00e9 lavici, 3×10 P\u0159\u00edtahy se spodn\u00ed kladkou vsed\u011b, 4×8   Mezi s\u00e9riemi odpo\u010d\u00edvejte 90-120 sekund. Opravdu bu\u010fte trp\u011bliv\u00ed a dodr\u017eujte takto dlouh\u00e9 pauzy, va\u0161e t\u011blo je pot\u0159ebuje. Pohl\u00eddejte si tz. progresivn\u00ed p\u0159et\u00ed\u017een\u00ed \u2013 sna\u017ete se ka\u017ed\u00fd t\u00fdden m\u00edrn\u011b nav\u00fd\u0161it z\u00e1t\u011b\u017e nebo po\u010det proveden\u00fdch opakov\u00e1n\u00ed. K\u00a0hlavn\u00edm cvik\u016fm je mo\u017en\u00e9 p\u0159idat jeden \u010di dva dopl\u0148uj\u00edc\u00ed, nap\u0159\u00edklad na b\u0159icho, l\u00fdtka atd., ale efektivn\u00ed stimulace dos\u00e1hnete i pouze proveden\u00edm cvik\u016f z\u00a0rozpisu. Cvi\u010dit byste opravdu m\u011bli pouze t\u0159ikr\u00e1t t\u00fddn\u011b, maxim\u00e1ln\u011b \u010dty\u0159ikr\u00e1t. Pro v\u00e1s je ale regenerace skute\u010dn\u011b d\u016fle\u017eitou f\u00e1z\u00ed. Zkuste si to v\u00a0hlav\u011b nastavit tak, \u017ee vy se prost\u011b k\u00a0t\u011bm sval\u016fm sv\u00fdm zp\u016fsobem prole\u017e\u00edte. Odjedete kr\u00e1tk\u00fd, intenzivn\u00ed tr\u00e9nink a pak \u0161up \u2013 odpo\u010dinek, a\u0165 maj\u00ed svaly mo\u017enost r\u016fst. Strava pro hardgainery \u2013 hlavn\u00ed motto: \u201eKalorie, kam se pod\u00edv\u00e1\u0161.\u201c Nev\u011b\u0159ili byste, kolik hardgainer\u016f je p\u0159esv\u011bd\u010deno o tom, \u017ee konzumuj\u00ed dostatek kalori\u00ed a p\u0159itom to nen\u00ed v\u016fbec pravda. Pe\u010dliv\u00fd monitoring je skute\u010dn\u011b na m\u00edst\u011b, zejm\u00e9na zpo\u010d\u00e1tku, ne\u017e si v\u0161e spr\u00e1vn\u011b nastav\u00edte. Kolik kalori\u00ed pot\u0159ebujete? Pro za\u010d\u00e1tek zkuste 48-55 kcal na kilogram svoj\u00ed v\u00e1hy za den. To by pro sportovce o v\u00e1ze 70 kg znamenalo kalorick\u00fd p\u0159\u00edjem 3\u00a0300 \u2013 3\u00a0850 kcal denn\u011b. Kdy\u017e se po t\u00fddnu \u010di dvou v\u00e1ha nepohne nahoru, p\u0159idejte dal\u0161\u00edch 250-500 kcal. Jak nastavit makro\u017eiviny? Takov\u00fd dobr\u00fd odrazov\u00fd m\u016fstek bude n\u00e1sleduj\u00edc\u00ed doporu\u010den\u00ed: B\u00edlkoviny: 1,6-2,2 g\/kg Sacharidy: 4-7 g\/kg (P\u0159ijde v\u00e1m to moc? Nem\u00e1te se \u010deho b\u00e1t, va\u0161e t\u011blo pot\u0159ebuje kupu energie.) Tuky: 1 \u2013 1,2 g\/kg (Samoz\u0159ejm\u011b si hl\u00eddejte jejich zdroje a kvalitu.) Tipy v\u00a0r\u00e1mci dne Sna\u017ete se j\u00edst pravideln\u011b v\u00a0pr\u016fb\u011bhu cel\u00e9ho dne, tzn. 5-6 porc\u00ed s\u00a0rozestupem 2-3 hodin. Pohl\u00eddejte si, aby sn\u00eddan\u011b byla v\u00fd\u017eivn\u00e1, s\u00a0dostate\u010dn\u00fdm obsahem sacharid\u016f i b\u00edlkovin. T\u011blo pot\u0159ebuje po noci nastartovat anabolismus. P\u0159ij\u00edmejte kalorie i v\u00a0tekut\u00e9 form\u011b, skv\u011bl\u00e9 jsou nejr\u016fzn\u011bj\u0161\u00ed smoothie n\u00e1poje obohacen\u00e9 t\u0159eba o o\u0159echov\u00e1 m\u00e1sla. Suplementy pro hardgainery \u2013 pomohou, ale z\u00e1zraky neum\u00ed V\u017edy prim\u00e1rn\u011b investuje do kvalitn\u00ed, vyv\u00e1\u017een\u00e9 stravy, teprve pak p\u0159ijdou na \u0159adu v\u00fd\u017eivov\u00e9 dopl\u0148ky. Ty v\u00e1m samoz\u0159ejm\u011b mohou hodn\u011b prosp\u011bt, ale v\u017edy mus\u00edte myslet na to, \u017ee skute\u010dn\u011b jen \u201edopl\u0148uj\u00ed\u201c vylad\u011bn\u00fd j\u00eddeln\u00ed\u010dek. Nejsou tu od toho, aby za v\u00e1s lepily n\u011bjak\u00e9 z\u00e1sadn\u00ed stravovac\u00ed nedostatky. Do \u010deho ur\u010dit\u011b investovat? Syrov\u00e1tkov\u00fd proteinov\u00fd pr\u00e1\u0161ek \u2013 skv\u011bl\u00fd po tr\u00e9ninku, rychle se vst\u0159eb\u00e1v\u00e1. Gainer \u2013 kombinace b\u00edlkovin a sacharid\u016f, pom\u016f\u017ee v\u00e1m dos\u00e1hnout pot\u0159ebn\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu. Kreatin monohydr\u00e1t \u2013 m\u00e1 p\u0159\u00edzniv\u00fd vliv na v\u00fdkonnost, s\u00edlu i objem. Omega-3 mastn\u00e9 kyseliny \u2013 podporuj\u00ed regeneraci, nab\u00edz\u00ed zaj\u00edmav\u00e9 protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky. Multivitamin + multiminer\u00e1l \u2013 z\u00e1kladn\u00ed produkt pokr\u00fdvaj\u00edc\u00ed zv\u00fd\u0161en\u00e9 n\u00e1roky sportovc\u016f na p\u0159\u00edsun b\u011b\u017en\u00fdch vitamin\u016f a miner\u00e1l\u016f. Regenerace a \u017eivotn\u00ed styl U\u017e tady padlo, \u017ee hardgainer se mus\u00ed nau\u010dit nejenom tr\u00e9novat a j\u00edst, ale taky odpo\u010d\u00edvat. Co to znamen\u00e1 v\u00a0praxi? Kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek \u2013 tzn. 7-9 hodin denn\u011b. Kontrola nad stresem \u2013 jak zn\u00e1mo dlouhodob\u00fd, chronick\u00fd stres navy\u0161uje hladinu hormonu kortizolu. A ten je v\u00fdrazn\u00fdm katabolick\u00fdm \u010dinitelem, tzn. \u201epo\u017e\u00edr\u00e1\u201c svalovou hmotu, kterou jste tak tvrd\u011b vybudovali. Kdo vzhledem ke sv\u00fdm n\u00e1ro\u010dn\u00fdm pracovn\u00edm z\u00e1vazk\u016fm nebo soukrom\u00fdm probl\u00e9m\u016fm \u010del\u00ed vysok\u00e9 m\u00ed\u0159e stresu, m\u011bl by se ho nau\u010dit zpracov\u00e1vat. \u010casto pom\u00e1h\u00e1 meditace, nebo t\u0159eba oby\u010dejn\u00e9 proch\u00e1zky v\u00a0parku \u010di lese, cvi\u010den\u00ed j\u00f3gy (nesm\u011bjte se, nen\u00ed to aktivita jen pro \u017eeny), sauna \u010di mas\u00e1\u017ee. Nej\u010dast\u011bj\u0161\u00ed chyby \u2013 seznamte se s\u00a0nimi a ned\u011blejte je Asi by bylo dobr\u00e9 zd\u016fraznit, \u017ee nechybuj\u00ed jenom hardgaine\u0159i. T\u00fdk\u00e1 se to v\u0161ech za\u010d\u00e1te\u010dn\u00edk\u016f \u010di st\u0159edn\u011b pokro\u010dil\u00fdch… dokonce i prof\u00edk\u016f. Chybovat je prost\u011b lidsk\u00e9. D\u016fle\u017eit\u00e9 ov\u0161em je chybu odhalit a napravit, n\u00e1sledn\u011b se z\u00a0n\u00ed pou\u010dit a u\u017e ji neopakovat. Kter\u00e9 chyby pat\u0159\u00ed k\u00a0obl\u00edben\u00fdm mezi hardgainery? P\u0159\u00edli\u0161 \u010dast\u00e9 a dlouh\u00e9 cvi\u010den\u00ed \u2013 prost\u011b to milujete a nem\u016f\u017eete p\u0159estat! A\u017e na to, \u017ee v\u00e1m takov\u00fd p\u0159\u00edstup \u0161kod\u00ed. Pocvi\u010dte se v\u00a0sebeovl\u00e1d\u00e1n\u00ed a pohl\u00eddejte si spr\u00e1vnou frekvenci i d\u00e9lku tr\u00e9nink\u016f. N\u00edzk\u00fd kalorick\u00fd p\u0159\u00edjem \u2013 \u017ee se v\u00e1m \u201ezd\u00e1, \u017ee j\u00edte dost\u201c, to prost\u011b nesta\u010d\u00ed. Alespo\u0148 n\u011bjakou dobu budete muset kalorie po\u010d\u00edtat, abyste si mohli b\u00fdt jist\u00ed, \u017ee jich konzumujete adekv\u00e1tn\u00ed mno\u017estv\u00ed. Strach z\u00a0tuk\u016f a sacharid\u016f \u2013 ten jste nejsp\u00ed\u0161 odkoukali od t\u011bch sportovc\u016f, kte\u0159\u00ed sice hmotu nab\u00edraj\u00ed pom\u011brn\u011b snadno, ale stejn\u011b dob\u0159e ukl\u00e1daj\u00ed i tuky. Mus\u00ed tedy p\u0159\u00edjem sacharid\u016f i tuk\u016f dr\u017eet pod kontrolou. Vy si v\u00a0tomto ohledu ale m\u016f\u017eete ledacos dop\u0159\u00e1t. Nedostatek sp\u00e1nku \u2013 svaly opravdu rostou, kdy\u017e sp\u00edte. Tak na to myslete, zachumlejte se v\u010das pod pe\u0159inu a dobrou noc. Netrp\u011blivost \u2013 s\u00a0tou se pot\u00fdkaj\u00ed v\u0161ichni. To rozhodn\u011b nen\u00ed typicky hardgainerovsk\u00e1 vlastnost. S\u00a0t\u00edm rozd\u00edlem, \u017ee hardgaine\u0159i pot\u0159ebuj\u00ed dvojn\u00e1sobnou d\u00e1vku trp\u011blivosti, ne\u017e se budou moct radovat z\u00a0v\u00fdrazn\u011bj\u0161\u00edch v\u00fdsledk\u016f. Jak udr\u017eet motivaci a monitorovat pokroky Pouh\u00fd pohled do zrcadla nesta\u010d\u00ed, pot\u0159ebujete m\u00edt mo\u017enost porovn\u00e1n\u00ed, co\u017e se v\u00e1m nejl\u00e9pe poda\u0159\u00ed, kdy\u017e se vyfot\u00edte v\u00a0plavk\u00e1ch nebo spodn\u00edm pr\u00e1dle zep\u0159edu, zezadu a z\u00a0boku. Focen\u00ed opakujte po 3-4 t\u00fddnech, ide\u00e1ln\u011b st\u00e1le ve stejn\u00e9m oble\u010den\u00ed. Ur\u010dit\u011b tak\u00e9 d\u00e1v\u00e1 smysl se ka\u017ed\u00fd t\u00fdden v\u00e1\u017eit \u2013 doporu\u010dujeme r\u00e1no, nala\u010dno. Hodnoty si zapisujte. Dobrou v\u00fdpov\u011bdn\u00ed hodnotu m\u00e1 tak\u00e9 m\u011b\u0159en\u00ed obvodu pa\u017e\u00ed, hrudn\u00edku, pasu a stehna. A pak je tu samoz\u0159ejm\u011b tr\u00e9ninkov\u00fd den\u00edk, kter\u00fd toho o va\u0161em \u00fasil\u00ed a v\u00fdsledc\u00edch prozrad\u00ed opravdu hodn\u011b.   Tak co, u\u017e jste se sm\u00ed\u0159ili s\u00a0t\u00edm, \u017ee nenab\u00edr\u00e1te hmotu tak snadno jako v\u00e1\u0161 tr\u00e9ninkov\u00fd partner? Zkuste se s\u00a0n\u00edm neporovn\u00e1vat, ale sp\u00ed\u0161e \u0159e\u0161it vlastn\u00ed pokroky. Uv\u011bdomte si, \u017ee ka\u017ed\u00e9 kilo sval\u016f, kter\u00e9 naberete, je v\u00fdsledkem stovky dobr\u00fdch rozhodnut\u00ed, kter\u00e1 mus\u00edte ud\u011blat. Investujte sv\u016fj \u010das a energii, vyzbrojte se d\u00e1vkou trp\u011blivosti a ono to p\u016fjde.<\/p>\n","protected":false},"author":2,"featured_media":516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1054","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky"],"acf":[],"_links":{"self":[{"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1054"}],"version-history":[{"count":1,"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1054\/revisions"}],"predecessor-version":[{"id":1055,"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1054\/revisions\/1055"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/516"}],"wp:attachment":[{"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1054"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}