{"id":1022,"date":"2025-02-23T18:22:30","date_gmt":"2025-02-23T18:22:30","guid":{"rendered":"https:\/\/svetkulturistiky.cz\/?p=1022"},"modified":"2025-02-19T18:28:23","modified_gmt":"2025-02-19T18:28:23","slug":"skoncujte-s-unavou-provazejici-konec-zimy","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2025\/02\/23\/skoncujte-s-unavou-provazejici-konec-zimy\/","title":{"rendered":"Skoncujte s \u00fanavou prov\u00e1zej\u00edc\u00ed konec zimy"},"content":{"rendered":"<h4><strong>Kr\u00e1tk\u00e9 dny, chladn\u00e9 po\u010das\u00ed, vy\u010derp\u00e1vaj\u00edc\u00ed tr\u00e9ninky \u2013 v\u00edc u\u017e toho nep\u0159im\u011b\u0159en\u00e1 \u00fanava ani nepot\u0159ebuje. Je tu, v\u0161udyp\u0159\u00edtomn\u00e1, odol\u00e1vaj\u00edc\u00ed a taky p\u011bkn\u011b protivn\u00e1. M\u00e1me pro v\u00e1s p\u00e1r rad, kter\u00e9 v\u00e1m pomohou dodat t\u011blu energii, chu\u0165 do \u017eivota i do cvi\u010den\u00ed, a to navzdory venkovn\u00edm teplot\u00e1m a v\u011b\u010dn\u00e9mu \u0161eru.<\/strong><\/h4>\n<ol>\n<li>\n<h2><strong>Vysp\u011bte se z\u00a0toho<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>Sp\u00e1nek je z\u00e1kladn\u00edm kamenem odpo\u010dinku, zajist\u00ed regeneraci sval\u016f, rovnov\u00e1hu hormon\u016f a celkov\u00e9 dopln\u011bn\u00ed sil. Sna\u017ete se sp\u00e1t ka\u017ed\u00fd den 7-9 hodin v\u00a0dob\u0159e vyv\u011btran\u00e9, tmav\u00e9 m\u00edstnosti. Hodinu p\u0159ed span\u00edm se nedoporu\u010duje sledovat jak\u00e9koliv monitory, proto\u017ee jejich z\u00e1\u0159en\u00ed naru\u0161uje kvalitu sp\u00e1nku. Tu m\u016f\u017eete d\u00e1le podpo\u0159it u\u017e\u00edv\u00e1n\u00edm ho\u0159\u010d\u00edku, zinku a vitaminu B6, p\u0159\u00edpadn\u011b s\u00e1hn\u011bte po osv\u011bd\u010den\u00fdch bylinn\u00fdch prepar\u00e1tech (medu\u0148ka, m\u00e1ta, kozl\u00edk, t\u0159ezalka atd.).<\/p>\n<ol start=\"2\">\n<li>\n<h2><strong>Dodejte t\u011blu kvalitn\u00ed energii<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>Strava hraje v\u00fdznamnou roli i v\u00a0terapii nadm\u011brn\u00e9 \u00fanavy. Zamyslete se nad t\u00edm, jestli se v\u00e1\u0161 j\u00eddeln\u00ed\u010dkem v\u00a0posledn\u00edch t\u00fddnech n\u011bjak radik\u00e1ln\u011b nezm\u011bnil. Prov\u011b\u0159te, zda konzumujete dostatek kalori\u00ed v\u00a0odpov\u00eddaj\u00edc\u00edm pom\u011bru makro\u017eivin. D\u016fle\u017eit\u00fd je i pitn\u00fd re\u017eim, kter\u00fd v\u00a0podzimn\u00edch a zimn\u00edch m\u011bs\u00edc\u00edch \u010dasto pokulh\u00e1v\u00e1, proto\u017ee u\u017e nem\u00e1te takov\u00fd pocit \u017e\u00edzn\u011b jako v\u00a0l\u00e9t\u011b.<\/p>\n<ol start=\"3\">\n<li>\n<h2><strong>Pozor na p\u0159etr\u00e9nov\u00e1n\u00ed, je \u010das na odpo\u010dinek<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>N\u00e1\u0161 organismus sice na p\u0159\u00edchod zimy nereaguje tak v\u00fdrazn\u011b jako je tomu t\u0159eba u \u017eivo\u010dich\u016f, kte\u0159\u00ed se ukl\u00e1daj\u00ed k\u00a0zimn\u00edmu sp\u00e1nku, ale i na n\u00e1s tohle ro\u010dn\u00ed obdob\u00ed p\u016fsob\u00ed. Od nepam\u011bti lid\u00e9 na podzim v\u00edce odpo\u010d\u00edvali, kr\u00e1tk\u00fd den jim nenab\u00edzel mo\u017enost pracovat tak dlouho, jako v\u00a0l\u00e9t\u011b. Naslouchejte proto sign\u00e1l\u016fm sv\u00e9ho t\u011bla a nebojte se trochu zvolnit.<\/p>\n<ol start=\"4\">\n<li>\n<h2><strong>Stres pod kontrolou<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>Zv\u00fd\u0161en\u00e1 \u00fanava m\u016f\u017ee souviset i s\u00a0hladinou stresu. Stresov\u00fd hormon kortizol toti\u017e navozuje stavy vy\u010derp\u00e1n\u00ed a tak\u00e9 brzd\u00ed svalov\u00fd r\u016fst. Pokud c\u00edt\u00edte, \u017ee v\u00a0tomto obdob\u00ed \u010del\u00edte v\u011bt\u0161\u00edmu stresu ne\u017e jindy, zkuste za\u0159adit techniky, kter\u00e9 v\u00e1m pomohou se uvolnit a zrelaxovat. I kulturista m\u016f\u017ee meditovat, zaj\u00edt si do sauny nebo na mas\u00e1\u017e. Vhodn\u00e9 jsou dokonce i lekce j\u00f3gy a v\u011b\u0159te, \u017ee v\u00e1s tam ur\u010dit\u011b p\u0159iv\u00edtaj\u00ed.<\/p>\n<ol start=\"5\">\n<li>\n<h2><strong>Vhodn\u00e9 suplementy<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>S\u00a0\u00fanavou mohou pomoci i n\u011bkter\u00e9 v\u00fd\u017eivov\u00e9 dopl\u0148ky, z\u00a0t\u011bch b\u011b\u017en\u011b u\u017e\u00edvan\u00fdch zejm\u00e9na kreatin, BCAA a EAAs. Vhodn\u00e9 jsou ale i tzv. adaptogeny, kter\u00e9 napom\u00e1haj\u00ed organismu \u010delit stresu. Vyzkou\u0161ejte tablety s\u00a0obsahem ashwagandhy \u010di jin\u00e9ho adaptogenu. Ne\u010dekejte \u00fa\u010dinky za p\u00e1r hodin \u010di dn\u016f, ale v\u00a0\u0159\u00e1dech t\u00fddn\u016f u\u017e mohou b\u00fdt opravdu znateln\u00e9.<\/p>\n<ol start=\"6\">\n<li>\n<h2><strong>P\u0159izp\u016fsobte intenzitu i objem tr\u00e9ninku<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>Jet v\u00a0tr\u00e9ninku st\u00e1le na 110 % nen\u00ed re\u00e1ln\u00e9 mo\u017en\u00e9. A podzim dok\u00e1\u017ee zabrzdit i skute\u010dn\u00e9ho \u0161ampiona. T\u00edm sp\u00ed\u0161 pokud jde o z\u00e1vodn\u00edka vy\u010derpan\u00e9ho n\u00e1ro\u010dnou sout\u011b\u017en\u00ed sez\u00f3nou. Nejvy\u0161\u0161\u00ed \u010das za\u0159adit leh\u010d\u00ed tr\u00e9ninky, vyhnout se systematick\u00e9mu p\u0159et\u011b\u017eov\u00e1n\u00ed svalov\u00fdch skupin a n\u011bjakou dobu jet sp\u00ed\u0161e udr\u017eovac\u00ed tr\u00e9nink ne\u017e cvi\u010den\u00ed, kter\u00fdm budete trhat rekordy.<\/p>\n<ol start=\"7\">\n<li>\n<h2><strong>Nezapom\u00ednejte na pobyt venku<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>A\u010dkoliv po\u010das\u00ed evokuje snahu ulo\u017eit se v\u00a0p\u011bt odpoledne na gau\u010d, proto\u017ee za okny u\u017e je \u00fapln\u00e1 tma, je to \u010dasto pr\u00e1v\u011b nedostatek \u010derstv\u00e9ho vzduchu, kter\u00fd m\u00e1 sv\u016fj pod\u00edl na nep\u0159\u00edjemn\u00e9 \u00fanav\u011b. Najd\u011bte si ka\u017ed\u00fd den trochu \u010dasu, abyste se pro\u0161li po venku.<\/p>\n<p>Sami u\u017e ur\u010dit\u011b c\u00edt\u00edte, co by se ve va\u0161em ka\u017edodenn\u00edm fungov\u00e1n\u00ed dalo zm\u011bnit \u010di upravit, abyste se s\u00a0nadm\u011brnou \u00fanavou \u00fasp\u011b\u0161n\u011b vypo\u0159\u00e1dali. Nenechte se podzimn\u00edmi pl\u00edskanicemi a nep\u0159\u00edjemnou zimou p\u0159ipravit o radost ze \u017eivota a tr\u00e9ninkov\u00e9 \u00fasp\u011bchy.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kr\u00e1tk\u00e9 dny, chladn\u00e9 po\u010das\u00ed, vy\u010derp\u00e1vaj\u00edc\u00ed tr\u00e9ninky \u2013 v\u00edc u\u017e toho nep\u0159im\u011b\u0159en\u00e1 \u00fanava ani nepot\u0159ebuje. Je tu, v\u0161udyp\u0159\u00edtomn\u00e1, odol\u00e1vaj\u00edc\u00ed a taky p\u011bkn\u011b protivn\u00e1. M\u00e1me pro v\u00e1s p\u00e1r rad, kter\u00e9 v\u00e1m pomohou dodat t\u011blu energii, chu\u0165 do \u017eivota i do cvi\u010den\u00ed, a to navzdory venkovn\u00edm teplot\u00e1m a v\u011b\u010dn\u00e9mu \u0161eru. Vysp\u011bte se z\u00a0toho Sp\u00e1nek je z\u00e1kladn\u00edm kamenem odpo\u010dinku, zajist\u00ed regeneraci sval\u016f, rovnov\u00e1hu hormon\u016f a celkov\u00e9 dopln\u011bn\u00ed sil. Sna\u017ete se sp\u00e1t ka\u017ed\u00fd den 7-9 hodin v\u00a0dob\u0159e vyv\u011btran\u00e9, tmav\u00e9 m\u00edstnosti. Hodinu p\u0159ed span\u00edm se nedoporu\u010duje sledovat jak\u00e9koliv monitory, proto\u017ee jejich z\u00e1\u0159en\u00ed naru\u0161uje kvalitu sp\u00e1nku. Tu m\u016f\u017eete d\u00e1le podpo\u0159it u\u017e\u00edv\u00e1n\u00edm ho\u0159\u010d\u00edku, zinku a vitaminu B6, p\u0159\u00edpadn\u011b s\u00e1hn\u011bte po osv\u011bd\u010den\u00fdch bylinn\u00fdch prepar\u00e1tech (medu\u0148ka, m\u00e1ta, kozl\u00edk, t\u0159ezalka atd.). Dodejte t\u011blu kvalitn\u00ed energii Strava hraje v\u00fdznamnou roli i v\u00a0terapii nadm\u011brn\u00e9 \u00fanavy. Zamyslete se nad t\u00edm, jestli se v\u00e1\u0161 j\u00eddeln\u00ed\u010dkem v\u00a0posledn\u00edch t\u00fddnech n\u011bjak radik\u00e1ln\u011b nezm\u011bnil. Prov\u011b\u0159te, zda konzumujete dostatek kalori\u00ed v\u00a0odpov\u00eddaj\u00edc\u00edm pom\u011bru makro\u017eivin. D\u016fle\u017eit\u00fd je i pitn\u00fd re\u017eim, kter\u00fd v\u00a0podzimn\u00edch a zimn\u00edch m\u011bs\u00edc\u00edch \u010dasto pokulh\u00e1v\u00e1, proto\u017ee u\u017e nem\u00e1te takov\u00fd pocit \u017e\u00edzn\u011b jako v\u00a0l\u00e9t\u011b. Pozor na p\u0159etr\u00e9nov\u00e1n\u00ed, je \u010das na odpo\u010dinek N\u00e1\u0161 organismus sice na p\u0159\u00edchod zimy nereaguje tak v\u00fdrazn\u011b jako je tomu t\u0159eba u \u017eivo\u010dich\u016f, kte\u0159\u00ed se ukl\u00e1daj\u00ed k\u00a0zimn\u00edmu sp\u00e1nku, ale i na n\u00e1s tohle ro\u010dn\u00ed obdob\u00ed p\u016fsob\u00ed. Od nepam\u011bti lid\u00e9 na podzim v\u00edce odpo\u010d\u00edvali, kr\u00e1tk\u00fd den jim nenab\u00edzel mo\u017enost pracovat tak dlouho, jako v\u00a0l\u00e9t\u011b. Naslouchejte proto sign\u00e1l\u016fm sv\u00e9ho t\u011bla a nebojte se trochu zvolnit. Stres pod kontrolou Zv\u00fd\u0161en\u00e1 \u00fanava m\u016f\u017ee souviset i s\u00a0hladinou stresu. Stresov\u00fd hormon kortizol toti\u017e navozuje stavy vy\u010derp\u00e1n\u00ed a tak\u00e9 brzd\u00ed svalov\u00fd r\u016fst. Pokud c\u00edt\u00edte, \u017ee v\u00a0tomto obdob\u00ed \u010del\u00edte v\u011bt\u0161\u00edmu stresu ne\u017e jindy, zkuste za\u0159adit techniky, kter\u00e9 v\u00e1m pomohou se uvolnit a zrelaxovat. I kulturista m\u016f\u017ee meditovat, zaj\u00edt si do sauny nebo na mas\u00e1\u017e. Vhodn\u00e9 jsou dokonce i lekce j\u00f3gy a v\u011b\u0159te, \u017ee v\u00e1s tam ur\u010dit\u011b p\u0159iv\u00edtaj\u00ed. Vhodn\u00e9 suplementy S\u00a0\u00fanavou mohou pomoci i n\u011bkter\u00e9 v\u00fd\u017eivov\u00e9 dopl\u0148ky, z\u00a0t\u011bch b\u011b\u017en\u011b u\u017e\u00edvan\u00fdch zejm\u00e9na kreatin, BCAA a EAAs. Vhodn\u00e9 jsou ale i tzv. adaptogeny, kter\u00e9 napom\u00e1haj\u00ed organismu \u010delit stresu. Vyzkou\u0161ejte tablety s\u00a0obsahem ashwagandhy \u010di jin\u00e9ho adaptogenu. Ne\u010dekejte \u00fa\u010dinky za p\u00e1r hodin \u010di dn\u016f, ale v\u00a0\u0159\u00e1dech t\u00fddn\u016f u\u017e mohou b\u00fdt opravdu znateln\u00e9. P\u0159izp\u016fsobte intenzitu i objem tr\u00e9ninku Jet v\u00a0tr\u00e9ninku st\u00e1le na 110 % nen\u00ed re\u00e1ln\u00e9 mo\u017en\u00e9. A podzim dok\u00e1\u017ee zabrzdit i skute\u010dn\u00e9ho \u0161ampiona. T\u00edm sp\u00ed\u0161 pokud jde o z\u00e1vodn\u00edka vy\u010derpan\u00e9ho n\u00e1ro\u010dnou sout\u011b\u017en\u00ed sez\u00f3nou. Nejvy\u0161\u0161\u00ed \u010das za\u0159adit leh\u010d\u00ed tr\u00e9ninky, vyhnout se systematick\u00e9mu p\u0159et\u011b\u017eov\u00e1n\u00ed svalov\u00fdch skupin a n\u011bjakou dobu jet sp\u00ed\u0161e udr\u017eovac\u00ed tr\u00e9nink ne\u017e cvi\u010den\u00ed, kter\u00fdm budete trhat rekordy. Nezapom\u00ednejte na pobyt venku A\u010dkoliv po\u010das\u00ed evokuje snahu ulo\u017eit se v\u00a0p\u011bt odpoledne na gau\u010d, proto\u017ee za okny u\u017e je \u00fapln\u00e1 tma, je to \u010dasto pr\u00e1v\u011b nedostatek \u010derstv\u00e9ho vzduchu, kter\u00fd m\u00e1 sv\u016fj pod\u00edl na nep\u0159\u00edjemn\u00e9 \u00fanav\u011b. Najd\u011bte si ka\u017ed\u00fd den trochu \u010dasu, abyste se pro\u0161li po venku. Sami u\u017e ur\u010dit\u011b c\u00edt\u00edte, co by se ve va\u0161em ka\u017edodenn\u00edm fungov\u00e1n\u00ed dalo zm\u011bnit \u010di upravit, abyste se s\u00a0nadm\u011brnou \u00fanavou \u00fasp\u011b\u0161n\u011b vypo\u0159\u00e1dali. Nenechte se podzimn\u00edmi pl\u00edskanicemi a nep\u0159\u00edjemnou zimou p\u0159ipravit o radost ze \u017eivota a tr\u00e9ninkov\u00e9 \u00fasp\u011bchy.<\/p>\n","protected":false},"author":2,"featured_media":1023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[70,69,11,71,27,67,68],"class_list":["post-1022","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi","tag-odpocinek","tag-pretrenovani","tag-regenerace","tag-stres","tag-suplementy","tag-unava","tag-zima"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1022","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1022"}],"version-history":[{"count":1,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1022\/revisions"}],"predecessor-version":[{"id":1024,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/1022\/revisions\/1024"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/1023"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1022"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1022"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1022"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}